BJ Ward

Personal Trainer and Head Coach at Born Fitness Coaching | Tweets on Simplifying Health and Fitness so You Can Enjoy Life

[BJ Ward @_bjward]

One last thing 👇

In my demos, my back leg is mostly straight.
That’s optional.

What matters is moving through your hips.

You can keep a soft bend in your back knee—just don’t reach.

[BJ Ward @_bjward]

One of the most common form mistakes I see with single-leg deadlifts—and it’s probably why your back is lighting up.

The good news: there’s a simple fix. 🧵

[BJ Ward @_bjward]

🔹 Incline Bench Assisted SLDL

Adds stability + teaches control. Great for building confidence.

[BJ Ward @_bjward]

I used to think volume unlocked muscle growth.

But what really counts is chasing “stimulating reps” that maximize mechanical tension.

You don't have to reach failure but you should get very close. Do this every set (especially if it's a single set) and you're going to see results.

[Brad Schoenfeld, PhD @BradSchoenfeld]

Our new study found training with a single set per exercise elicited appreciable gains in trained lifters, even when training was carried out several reps short of failure. Reinforces that time shouldn't be a barrier to consistent resistance training!💪https://t.co/LfMtq4mq5G

[BJ Ward @_bjward]

It's possible to lose fat and gain muscle at the same time (especially for beginners), but maximizing results = maximizing focus

Fat loss: don’t worry about your biceps becoming bigger.

Muscle gain: getting the most out of your plan might mean adding a little bit of fat.

[BJ Ward @_bjward]

Whole-food meals do the trick, too, but we tend to be bad at preparing them or knowing what to eat.

Want to try it?

Take your hardest meal of the day (usually breakfast or lunch) and swap it for a protein shake.

[BJ Ward @_bjward]

The 5-Pound Weight Loss Swap 🥤

Could losing weight really be as simple as a meal swap?

Research suggests that replacing one meal with a protein shake can help you lose 5 extra pounds compared to regular dieting. Here’s why it works. 👇

[BJ Ward @_bjward]

Meal replacements shakes aren’t magic.

They work because they prevent you from being your own worst enemy.

Research shows we underestimate how much we eat (by ~47%) and overestimate how much we burn.

[BJ Ward @_bjward]

My friends roast my wife and me for our AARP bedtime…

But research shows a regular sleep schedule is linked to:
✅ 48% lower risk of all-cause mortality
✅ 9% lower risk of cancer mortality
✅ 50%+ lower risk of cardiometabolic mortality

[BJ Ward @_bjward]

Want more sustainable fat loss strategies?

Our newsletter cuts through the noise to help you become healthier in 5 minutes:

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Or if you're ready for personalized help, check out our coaching program.

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[BJ Ward @_bjward]

The difference between successful and failed diets?

Hunger management.

Here are 5 ways to stay full while cutting calories 🧵

[BJ Ward @_bjward]

5️⃣ Be smart with cardio.

If you’re running yourself into the ground, your hunger will ramp up. This makes it harder to stick to your deficit.

Walking is an underrated MVP for fat loss—low impact, low stress, high reward.