Cedric Bock

@thehealthbender

11 Tweets • 2023-12-19 •  See on

rattibha.com 

30 Tips to achieve your best physique in 2024:

1. Stop scrolling on your phone in the gym.

2. Lift weights 3-5x per week with correct form and
technique.

3. Train with intensity: lift close to failure (0-2 reps in

the tank) on most of your lifts.

4. Progressive overload is key: keep increasing the

demands on your muscles.

5. Don’t skip your warm up.

6. Don’t wing your workouts. Enter the gym with a

structured plan.

7. Walk 8-10k steps per day: this is a cheat code for

fat loss.

8. Follow a high protein diet: aim for 1g per pound of

body weight per day.

9. Drink more water: aim for 3L per day (don’t forget

electrolytes).
10. Get 7-8 hours of sleep per night: this is when you
repair muscle and grow.

11. Minimize alcohol consumption: a game changer if

you want to get in shape.

12. Avoid liquid calories: they add up quickly.

13. Find ways to relax your mind: high stress hinders

muscle growth.

14. Training legs should be a staple in your workout

routine: don’t skip.

15. Track your meals for a while to get an insight into

your eating habits.

16. Eat high-quality foods. Your body is a reflection of

what you eat.

17. Start doing meal preps: this makes your life easy.
18. Perform mobility exercises to enhance your joint
range of motion.

19. Don’t rely on motivation, it will come and go. Learn

to be disciplined and you’ll become unstoppable.

20. Don’t miss two days in a row. Missed a workout

yesterday? Get it done today.

21. Schedule your workouts, grocery shopping, and

meal prepping.

22. Train with someone who pushes you or where you

can learn from.

23. Lose the quick-fix mentality. Trust the process and

learn to be patient.

24. Progress > perfection.

25. Do you want to gain weight? Eat more calories
than you burn. Do you want to lose weight? Eat fewer
calories than you burn.

26. Set goals for yourself: this will give you direction
and purpose.

27. Know your why: this will help you through

challenges and setbacks.

28. Take your recovery serious: this is when your

muscles repair and grow.

29. Best supplements imo: creatine monohydrate and

whey protein.

30. Invest in yourself for accountability, guidance, and

motivation.
If you learned something or enjoyed:

1. Please RT to help more people get in shape in 2024

2. Follow @thehealthbender for daily free fitness &

health advice

P.S.

If you want to:

• Drop body fat

• Build lean muscle
• Feel & look 10x better

I got something interesting for you

DM me “YES” for more info

These pages were created and arranged by Rattibha

services (https://www.rattibha.com)
The contents of these pages, including all images,
videos, attachments and external links published
(collectively referred to as "this publication"),
were created at the request of a user (s) from X.
Rattibha provides an automated service, without human
intervention, to copy the contents of tweets from X
and publish them in an article style, and create PDF
pages that can be printed and shared, at the request
of X user (s). Please note that the views and all
contents in this publication are those of the author
and do not necessarily represent the views of
Rattibha. Rattibha assumes no responsibility for any
damage or breaches of any law resulting from the
contents of this publication.