Men,

Here are 23 tips to make 2023 the year you get in unbelievable shape:

1. If you're not waking up with an erection, something is wrong.

2. You're going to struggle to get in shape if your testosterone levels are in the basement. Get them checked.

3. Being overweight or obese is the biggest risk factor for early death. You MUST lose the excess fat if you value your health.

4. Even a diet containing "unhealthy foods" will lead to improved health markers if you drop excess body fat and visceral fat.

5. Sleep is your best friend if you value your physique.

6. The most important thing you're missing isn't the perfect plan or diet. It's consistency.

7. You will never look as muscular as you want without losing excess fat.

8. Diet is the key to losing fat.

9. Don't work out to lose fat. Get into a calorie deficit with your diet and walking.

10. Training is a stress. It doesn't build muscle directly, it damages it. Muscle is built when you recover.

11. Don't lift weights to burn fat. It's incredibly inefficient.

12. Lifting is for ensuring the weight you lose is fat, not muscle.

13. You can have too much of a good thing. There's no need for more than 20 sets per muscle group per week as an absolute maximum. Most people don't need anywhere near this much.

14. More and more sets doesn't =  better results. You need to stimulate, not annihilate.

15. Simpler lifting plans are nearly always better.

16. If you're over 40, you should prioritise recovery a lot more. At least 72 hours rest between sessions targeting the same muscle groups.

17. Significant muscle takes a long time to build. Fat loss is quick by comparison.

18. Most people have no business lifting super heavy (below 3 reps) and there is no need for anyone to go below 5 reps unless they're competing in strength sports. 

19. Lifting lighter weights close to failure is just as valuable for building muscle, with less injury risk.

20. Track your macros and get 1.6g protein per kg of your bodyweight. Be in a calorie deficit to lose fat.

21. Fasting doesn't cause fat loss, a calorie deficit does. But it may make it easier for you to manage your calorie intake.

22. Eggs and beef are highly nutritious foods that will help you to stay full, without consuming too many calories.

23. The vast majority of supplements aren't worth bothering with. The ones that are will only make a minor difference.

Mentally closing one chapter and starting the next, as with new year, has been shown to lead to a higher likelihood of maintaining new positive habits.

Make 2023 the year you finally end the cycle and reveal your best self.

I got lean & strong whilst only working out for 20 minutes, 3-4x per week.

I've put this into my program "20 Minute Muscle"

Includes various arrangements like 2x40 mins, or 6x13 mins, and full walkthrough & tutorials

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That's the end of this thread.

If you found it useful, please retweet the first tweet below and help someone else out!

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P.S. I’m looking for 3 men who want to lose at least 20 lbs of fat in the next 3-4 months.

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I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

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