“How often should I do cardio?” You can just walk. “But - what about the treadmill? Or the elliptical?” Do you enjoy that kind of cardio? “Hate it." Cool, don’t do it. “But … “ Lift. And. Walk. Focus on those first. Hike, bike, or swim outside if you want to add something

Things that don’t exist, but the fitness industry has convinced people they need: Toning Muscle confusion The fat burning zone The perfect diet

Things the fitness industry has convinced you that you need, but you don’t: Preworkout Intense Cardio Workouts that leave you sore A different workout every session Weight loss Cheat meals

Best forms of cardio: Walking Yard work Cleaning the house Hiking, biking, or anything outside Dragging your elliptical to the dumpster

Reasons you can’t lose weight: You are stressed. You’re not sleeping enough. You’re consuming more calories than you burn. You are focused on the WRONG OUTCOME. Build muscle. Build your metabolism. Get strong. Become unbreakable. The rest will fall into place.

Things you need more of to increase your fitness: Water Sleep Relaxation / meditation Progressive resistance training Mobility & stability Unilateral movements Skill-based movements Walking Things you don’t need more of: Cardio Dieting

What’s better than "muscle confusion"? Any ACTUAL training principle. Progressive overload. Specificity. Do the same boring shit and make it harder over time. That’s what works.

8 “leg exercises” you can do instead of a barbell back squat: Split squats Cyclist squats Front squats Walking lunges Cossack squats Sissy squats Shrimp squats Tempo goblet squat

3 things to do today instead of getting on an elliptical: Go for a long walk outside. Drink some extra water. Pick things up and put them down.

Ain’t nobody got time to worry about how much downward force gravity be exerting on their body. #ditchthescale #screwthescale #getstrong