1. You can't out-exercise a bad diet. It's more effective to avoid eating 100 calories than it is to burn it.

2. A pound of muscle burns 4-7 extra calories a day. Wanna burn fat in your sleep? Build muscle.

3. If you want to build muscle you need to learn progressive overload.

4. Don't rely on cardio to burn fat. Do it because it makes your brain & mood better.

5. You don't need to have a six-pack. Just get your body to a level where you can be confident & prevent disease.

6. What you eat has an effect on your mental health. Food affects your mood.

7. Eating healthy is a ratio, not an event. Get 90% of your calories from nutrient-dense foods & 10% from fun sources.

8. Eat .8 to 1g of protein per lb of body weight to build & maintain muscle.

9. Volumize your meals with vegetables & water makes you feel fuller.

10. A diet is meant to be a lifestyle. Choose a diet that best fits how you live life.

11. Your focus should not be to lose weight as fast as possible. It should be to lose it in a sustainable way.

12. It's not about losing weight. It's about losing body fat & building muscle.

13. If you're gaining weight you're in a calorie surplus. If you're losing it's because you're in a deficit.

14. All diets that help you lose weight are because they make you eat less calories.

15. How you eat is as important as what you eat. Eat slowly & mindfully.

16. Weigh & measure yourself frequently, track your workouts & track your food. What you measure is what you manage.

17. Warm up with dynamic stretches & bodyweight exercises to boost performance.

18. Don't eat until you're stuffed. Eat until you're not hungry anymore.

19. Make light weights feel heavy. This keeps your form tight & your joints healthy.

20. Sleep is the lead domino for recovery, energy & appetite control. Make it a priority.

21. As you get in shape you must change your identity. Don't set a goal. Become the goal.

I've got more but I'll save it for later.

Thanks for taking the time to read this.

A healthy body is a true catalyst for amazing things to happen in your life.

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