Monday

#rolltide #usa

[Jason Helmes @anymanfitness]

I've been going to the gym consistently for 20 years

I've gone from obese, to depleted, to shredded, to sustainably fit

You don't need 20 years. You can get there in less than 1.

Just read these 30 hard truths I wish I knew when I started:

1. If you can't stop drinking for 6 months to get in shape, you got a problem

2. You only need to workout 30 minutes a day to get in better shape than 99% of the population

3. You can't get in shape if you aren't eating 85% of your meals at home. Learn to cook, or marry a girl who already knows.

4. Fasting makes fat loss way easier

5. Fasting makes muscle gain way harder

6. You need to get sunlight every single day (I live in Michigan, I don't want to hear it... supplement with vitamin D if you have to)

7. High reps are good. Chasing that pump is good. Don't listen to anyone who says there's only one way. What actually matters is: did you push yourself? And are you getting stronger? Lots of ways to answer "yes" to these questions.

8. Bookmark this post and go on a walk. You need to be walking way more than you are right now. I'm sure of it.

9. Form is always more important than the weight on the bar. Your ego is killing your gains

10. Go ahead and take that gym selfie. No judgement. In fact, visual evidence of your body changing will keep you coming back.

11. You can skip breakfast, it's not going to kill you.

12. Can't skip breakfast? Then have black coffee for breakfast.

13. Beat your training log every session. Do one more rep. 5 more pounds. One more set. That's where growth happens.

14. If you're not losing weight, you're eating too many calories. full stop.

15. If you're not gaining weight, you're eating too few calories. full stop.

16. You'll get in shape 5x faster sleeping 8 hours vs 6. Yes sleep is that important.

17. Fruit is not your enemy.

18. Whether you're cutting or bulking, you'll get there faster if all you eat is fruit, vegetables, meat, rice and potatoes. "But I need variety!!!" Get over it.

19. The best workout is one you're excited to do.

20. The best diet is one that gives you quick wins AND is easy to stick with. Very important to have both.

21. Eat your protein first at every meal.

22. There's a big difference between "sore" and "pain." Make sure you know what that difference feels like.

23. Take creatine every single day

24. If you want to get in elite shape, you simply gotta track your calories. Hate to break it to you. "but there's this one freakish exception I've seen on social media!" Ok, but you ain't them.

25. You should be peeing once per hour. It should be more clear than lemonade.

26. Strive for absolutely flawless form. If you can't get there, try a different exercise. Limb length MATTERS. And everyone is different.

27. Never be unsure of what you'll eat next. This is where failure happens. Always plan in advance what your next 2 meals will be

28. Every bad physique is the product of a thousand excuses, repeated ad nauseum, for years and years.

29. Every good physique is the product of taking action and never looking back (again, just because you know an exception, doesn't make YOU one)

30. You don't need to train your core. You need to train heavier and run sprints.

31. Your diet matters more than anything else. No amount of exercise will make you look good naked if your diet is trash.

There you go. Harsh truth session over.

Now go workout. And if you need some help with number 31 on our list, I got you covered.

Check the next post to get our free cookbook, with 81 recipes completely done for you

Nutrition, ingredients, instructions, step by step

Click the link in the next post

[Robin Black @robinblackmma]

Sun Tzu x Einstein.

Einstein believed simultaneity does not exist. Sun Tzu taught that every battle is won before it is fought.

The physicist and the general, same truth, opposite directions.

You do not rise to the occasion. You fall to your foundation.

The moment does not decide. It simply reveals.

👊🏻: @IBABareKnukle

#Philosophy #SunTzu

[Monday @SteveMonday88]

@MrBeast 28,928

[Monday @SteveMonday88]

@TommiPedruzzi KDP

[Monday @SteveMonday88]

@JDunlap1974 Message of the day… Never take a bite of the apple. ~ once you do, it over.

[Monday @SteveMonday88]

@ByCasagrande @Sizzurp40 @UnderArmour That’s insane

[Troy Baseball ⚔️ @TroyTrojansBSB]

One Goal⚔️

[Monday @SteveMonday88]

@AllAubarn Funny, sad & true…

[Michael Casagrande @ByCasagrande]

Just an electric atmosphere in Troy today.

[Monday @SteveMonday88]

@ginacarano nothing but love ❤️ & respect ~ your the best!
God Bless!

[Jason Helmes @anymanfitness]

Imagine how much your life would change if, for the next 90 days you:

- Stopped drinking
- Stopped using weed/thc
- Went to bed at 10 pm
- Lifted 3-5 times per week
- Ate 90% whole foods
- Got 8-10k steps/day

[Monday @SteveMonday88]

@ginacarano @IntuitDome @netflixsports @MostVpromotions @RondaRousey You’re awesome/ appreciate the talent.

[Gina Carano 🕯 @ginacarano]

Just in case we aren’t driving this home enough.

May 16th #RouseyCarano is -

LIVE ONLY ON NETFLIX!!

This is the take I would’ve gone with. 😂

Tune in.. or come see us live! @IntuitDome
🎟️🎟️🎟️🎟️🎟️
@netflixsports @MostVpromotions @RondaRousey

[Monday @SteveMonday88]

@alphafox PudyDoo

[Monday @SteveMonday88]

@AndrewBolis You tube

[Massimo @Rainmaker1973]

Visual for kids to make better understand delayed gratification.

[Monday @SteveMonday88]

@OliLondonTV @gronk what is Coachella

[Monday @SteveMonday88]

@TommiPedruzzi @PsychologyF_ 100

[Troy Athletics @TroyAthletics]

💃🕺💃🕺

𝐓𝐢𝐦𝐞 𝐭𝐨 𝐝𝐚𝐧𝐜𝐞.

#OneTROY⚔️🏀