Improving your health is supposed to add to your life, not take away from it.
Find a balance that works for you.
20 lessons that took me 6 years of training to learn, but you get them in the next 3 minutes:
Improving your health is supposed to add to your life, not take away from it.
Find a balance that works for you.
- Nutrition
- Exercise
- Lifestyle
If you don't enjoy:
- The food you eat
- The exercises you do
- The lifestyle that comes with it
It's not sustainable long term.
Overcomplicate your training or your diet and you'll struggle with both.
- I rotate the same 6-8 meals.
- Mix up my training whenever I get bored.
- Go to bed & wake up at the same time each day.
It's the catalyst for personal development.
Most start lifting to look better.
Most continue to lift because of the improvement they see in their:
- Mood
- Status
- Respect
- Strength
- Sex drive
- Performance
- Relationships
You wouldn't put regular fuel in a sports car.
Don't put processed food into your body.
Your brain & body will thank you.
With the right
- Priorities
- Systems
- Habits
You can have a fit body and a busy schedule.
When I first started, I thought carbs made you fat.
Eating too many calories is what makes you fat.
I found the most success when I ate food I enjoyed.
You don't need to stop eating carbs to lose fat.
When you are getting started, focus on hitting your daily:
- Calorie goal
- Protein goal
You'll learn more about nutrition from 1 month of tracking your calories than you learned all throughout school.
Do it until you have a rough idea of how many calories are on a plate just by eye-balling it.
With the right training & nutrition expect to add 20-25lbs of muscle mass.
You'll see more results when you improve your diet and train consistently.
Remember:
Nutrition > Training > Cardio
After your first year of training, it's hard to put on a lot of muscle mass in only a year.
Stop cutting every year.
Focus on building muscle mass for a couple of years.
You'll be happy you did in the long run.
Aim for 7-8 hours.
- Go to bed at the same time
- Wake up at the same time
Every day.
When you're sleeping you release:
- Growth hormones (to repair muscles)
- Protein-building amino acids (helps your muscles grow)
Working out 6x a week will put a toll on your body.
Working out 3-5x a week is sustainable long term.
Every account out there will tell you to cut it out of your life, but not everyone is willing to do that.
Anything in excess will have a negative impact, this goes for alcohol.
Find a balance.
The 'all or nothing' mindset will only result in burnout.
Sustainable results = small changes that add up over time.
If you only exercised when you're motivated, you wouldn't work out that much.
Discipline & consistency will take you far in life.
If you're not enjoying the ride, you won't enjoy the destination.
For 99% of people, improving your health is a lifelong journey.
Worry less about what's optimal.
Worry more about what you enjoy doing.
I encourage you all to take responsibility for your own health.
I promise it will be the most rewarding thing you'll ever do.
If you found any value in this thread, consider:
1. Following me for more content like this @TheRiAnderson
2. Giving the first tweet a retweet to share with your audience https://t.co/lhaWDS3f7l
20 lessons that took me 6 years of training to learn, but you get them in the next 3 minutes:
— Riley Anderson (@TheRiAnderson) September 23, 2022
I'm looking for 3 busy professionals who want to build muscle and drop 20+ lbs over the next 90 days.
If you have 3 hours a week, this is for you.
DM 'Fit' for more info
(Not free. Results guaranteed.)
https://t.co/uGBmFZ5mI8
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In the spring and summer of 2016, as reported by the Times, activity we traced to GRU was reported to the FBI. This was the standard model of interaction companies used for nation-state attacks against likely US targeted.
In the Spring of 2017, after a deep dive into the Fake News phenomena, the security team wanted to publish an update that covered what we had learned. At this point, we didn’t have any advertising content or the big IRA cluster, but we did know about the GRU model.
This report when through dozens of edits as different equities were represented. I did not have any meetings with Sheryl on the paper, but I can’t speak to whether she was in the loop with my higher-ups.
In the end, the difficult question of attribution was settled by us pointing to the DNI report instead of saying Russia or GRU directly. In my pre-briefs with members of Congress, I made it clear that we believed this action was GRU.
The story doesn\u2019t say you were told not to... it says you did so without approval and they tried to obfuscate what you found. Is that true?
— Sarah Frier (@sarahfrier) November 15, 2018
In the spring and summer of 2016, as reported by the Times, activity we traced to GRU was reported to the FBI. This was the standard model of interaction companies used for nation-state attacks against likely US targeted.
In the Spring of 2017, after a deep dive into the Fake News phenomena, the security team wanted to publish an update that covered what we had learned. At this point, we didn’t have any advertising content or the big IRA cluster, but we did know about the GRU model.
This report when through dozens of edits as different equities were represented. I did not have any meetings with Sheryl on the paper, but I can’t speak to whether she was in the loop with my higher-ups.
In the end, the difficult question of attribution was settled by us pointing to the DNI report instead of saying Russia or GRU directly. In my pre-briefs with members of Congress, I made it clear that we believed this action was GRU.
