5. Fitness facts you need today: 1. You won't always be motivated 2. The scale is a terrible metric of progress 3. Your leanest physique is likely not your healthiest or happiest 4. Lifting weights will make you feel younger 5. You don't need to diet as much as you think

If you're over 30 and don't have a bulging gut, you're in the top 10% of men If you also strength train, you're in the top 5% Add some cardio and a healthy diet, you're part of the 1% Be proud of what you're doing

Weights are medicine for depression Whole foods are medicine for lack of energy Concrete goals are medicine for lack of motivation Choose healthy behaviors

If you're over 30 and not consciously trying to stay in shape, you're losing time Aging means atrophy Build muscle, stay lean, and eat real food to fight aging and muscle loss

For some, fat loss might mean cutting calories For others it may mean increasing activity For some, it may mean both For someone else it might mean reducing stress Get the point? What works for some, may not work for others

Your best workouts happen on your worst days outside the gym

If you're skinny and want to build 10-20 pounds of muscle, do this: 1. Eat in a calorie surplus 2. Get minimum 1g protein per pound of bodyweight 3. Lift 3-5x/week 4. Never stop working on your form 5. Don't neglect leg day 6. Stay hydrated 7. Eat some more

I want you to choose consistency over trends Re-read that book because you enjoy it Do that workout routine because you like doing it The easiest part of sticking to your healthy habits is building ones that you actually enjoy

Workouts stimulate muscle growth But to get jacked it's not enough to have great workouts Muscle is grown outside the gym You also need: - mostly clean diet - enough calories - enough protein - Less alcohol - quality rest - low stress - more sun