Fitness gives you extra and healthy life

Your body loves challenges, and waiting all time to move it and workout all his inner energy, then will build his anti-depression and giving you a flow of happiness with extra life.

Here what fitness do

Exercise is a documented anti-depressant. CNN is a documented depressant. Adjust your life accordingly.

Hitting 10k+ steps a day is the most underutilized yet effective fat loss habit.

Most of the time you’re not hungry - just thirsty.

Stop calling yourself as "fat" "lazy" or "piece of sh*t". If you want to change, you must change your self-identity.

Minimize seed oil consumption.

Eat the frog first. If you struggle to consistently hit your workouts, do it 1st thing in the morning.

Working out 3-4 days/week is better long term than 6-7 days/week.

Resistance training is far superior to cardio for fat loss.

Being as little as 2% dehydrated leads to significant decreases in gym performance and impaired decision-making.

Lack of sleep increases your hunger hormones in the day, making it harder to lose fat.

Get 15+ minutes of sunlight in the 1st hour of waking up to set your circadian rhythm and fall asleep later at night.

Creatine and protein powder are the only muscle-building supplements that aren’t a waste of money.

Protein is the most satiating macro nutrient. Eat protein first to avoid overeating.

Eat 0.8-1g of protein per pound of target body weight for optimal satiety, muscle growth, & fat loss.

More sweat doesn’t mean you’re burning more calories.

To stay hydrated, drink 0.5-1 oz of water per lb of body weight.

Save cardio for after your weightlifting session for optimal muscle growth.

5-10 minutes of light cardio before weightlifting will prevent injuries better than stretching.

Magnesium, Valerian, vitamin B6, tart cherry extract, Ashwagandha, and L-Theanine are some of the best supplements you can take for sleep.

You can eat foods like pizza, ice cream, & burgers and still lose fat if you eat clean 80% of the time.

Carbs don't make you fat - too many calories do.

The quality of your food affects your mind more than your body.

Drink sparkling water or coffee to suppress your appetite.

To avoid post-dinner snacking, brush your teeth. Watch your cravings vanish.

You burn fat in the kitchen and build muscle in the gym.

Getting 7+ hours of quality sleep per night is a performance-enhancing drug.

You don't need a gym to work out. All you need is your body.

If you often wake up in the middle of the night to pee, take salt before bed to prevent this.

Your body’s ideal temperature for sleep is between 60° - 67° F (15.6° to 19.4° C).

Train your back and your core 2x as much as everything else.

Your progress graph will look like a stock - it's not linear, but if you keep investing, it improves.

You don't have to eat breakfast - listen to your body and eat when you're hungry.

If your last rep is easy, building muscle will be hard.

Turn on "night shift" mode on your laptop & phone to decrease blue light after the sun goes down. This will help you sleep better.

Sunshine is the #1 supplement to better sleep, mood, energy, skin, & mental health.

Alcohol is not the reason you have a beer belly - excess alcohol is.

Eat as much fruit as you want. Nearly impossible to overeat.

The ideal rate of weight loss is 1% of your body weight per week. Too fast is unsustainable. Too slow will take longer than necessary.

Compete with the man in the mirror.

Remove junk food from your house. If it's not in the house, you can't eat it.

When trying to lose weight, minimize liquid calorie sources like soda, cooking oils, & Starbucks "coffee". These are the easiest calories to over consume.

The more muscle you build, the higher your metabolism will be.

Pickle ball, basketball, and hiking are more effective cardio than a treadmill - these activities are fun so you'll actually do them.

Motivation is fleeting - you must establish proper default actions.

Eat slower to allow time for the satiety hormone (Leptin) to release in your body. This tells your body when you're full.

Exercise does not reduce stress, but it trains you to better handle stress.

Love your body and take care of it now, in late age will take care of you.