Adonis K

I help elite entrepreneurs get lean and muscular in 90 days or less | Ex National Track Athlete 🏃🏿‍♂️| 6 Plate Deadlifter 💪🏿

[Adonis K @adoniskfit]

8 month transformation

[Adonis K @adoniskfit]

The best workout is the one you start. Don't wait for the perfect plan, just get started.

[Adonis K @adoniskfit]

Change your approach to fitness with this one question:

"What would a healthy person do?"

[Adonis K @adoniskfit]

Make fitness easy with these three habits:

Eat the same foods on weekdays, workout at a set time, and stick to a regular sleep schedule

[Adonis K @adoniskfit]

Don't be fooled by the hype - all diets share one thing:

A calorie deficit is the key to weight loss, no matter what the diet is called

[Adonis K @adoniskfit]

Fat to muscle transformation is not magic:

- Burn fat through proper diet and exercise
- Build muscle with adequate protein and resistance training
- Remember that it's a different process than just losing weight

[Adonis K @adoniskfit]

Get the body you've always wanted in 2023:

Follow these 4 steps:
- Avoid alcohol
- Prioritize sleep (7-8 hours per night)
- Lift weights 3x per week
- Consume 1g of protein per lb of bodyweight daily

[Adonis K @adoniskfit]

Weight loss doesn't have to be complicated:

Try these 3 tips and forget about calorie tracking:
- Snack on fruit
- Increase protein in each meal
- Eat meals within a shorter window

[Adonis K @adoniskfit]

Want to lose weight? Focus on your diet first:

Choose healthy foods over intense cardio.

Save 500 cals by ditching the chips or burn them with 30 min of HIIT.

[Adonis K @adoniskfit]

The key to fitness success? Keep it simple:

Prioritize weight training, high protein, and accountability partners.

Don't waste time on fasting, keto, or fat burners.

[Adonis K @adoniskfit]

To nail your nutrition, follow these simple tips:

- 1g protein/lb of bodyweight
- 0.3g fat/lb of bodyweight
- Fill the rest of your calorie needs with carbs

[Adonis K @adoniskfit]

Want to lose fat? Keep it simple:

Gym - lift weights to maintain muscle
Nutrition - eat to burn fat
Accountability - stay on track and committed

[Adonis K @adoniskfit]

Want to build muscle? Here's a no-BS guide:

Gym: Track lifts, increase reps/sets, improve form, 10-20 sets/week per muscle group.
Nutrition: Calorie surplus, 1g protein/lb of bw.
Accountability: Stick with it, no excuses!

[Adonis K @adoniskfit]

To achieve gains, make sure you have these 6 movements in your fitness routine: horizontal pull, horizontal push, vertical push, vertical pull, squat, hip hinge.

Don't skip any of them.

[Adonis K @adoniskfit]

Don't believe fitness Twitter's fat loss tips: 10k steps/day, no carbs, ab exercises burn fat.

Reality: Cardio not essential for fat loss, carbs not enemy of weight loss, calorie deficit = fat loss.

[Adonis K @adoniskfit]

No need for perfection to start fitness journey.

3 steps to lean/muscular: fitness, nutrition, accountability.

Master these, ignore distractions, stay focused.

[Jack D Coulson @jackdcoulson]

You don't need to be perfect.

You need to be consistent.

[Jack D Coulson @jackdcoulson]

Lifting weights is the real form of body positivity

[Jack D Coulson @jackdcoulson]

Stop seeing exercise as an obligation.

Start seeing exercise as a lifestyle.

[Jack D Coulson @jackdcoulson]

Things you need to know:

- Carbs don't make you fat

- Strength training > running

- You can still have a life whilst losing fat

- Breakfast doesn't wake up your metabolism

- Fasting isn't dangerous for you

- Eating meat isn't unhealthy

- You don't need small frequent meals