I've lost 85 pounds and kept it off for a decade, and I've helped thousands of men and women do the same.

Those who lose the weight and keep it off ALL have specific habits that keep their results in overdrive.

Here are the 6 most important habits to get lean and stay lean:

By the numbers - these numbers helped me to lose 85+ pounds of fat RAPIDLY

Bookmark this tweet, and start to implement it today.

(I lost 1-3 pounds per week consistently doing this):

- 1 gram of protein per pound of goal bodyweight (my goal weight was 225 pounds)

- 2 meals

I kinda feel bad blowing up this dudes spot but come on now.

This takes the cake.

One, single follower.

There’s gotta be a better way to hustle out there.

Lots of my clients train 3 times per week.

They always ask me, 'If I wanted to max out my results only working out 3 days/week, what program would you suggest?'

The answer is always the same:

THE BUSY GLADIATOR PROGRAM

(see next tweet to grab it)

Yes, that is correct

There are few fitness standards that are more telling than being able to do 10+ strict pull-ups.

It requires you to have both decent upper body strength, and a decent body fat percentage.

If you can't do 10+ strict pull ups (no kipping), unfatten yourself, and get stronger.

First time spotting a Cybertruck in the wild

When the lightbulb comes on and you finally realize “keto” works because:

- you eliminate an entire food group (carbs)
- you ramp up your protein which enhances your metabolism

Alcohol is a million times more dangerous to your health than seed oils, sugar, or high fructose corn syrup

If you're hating on any of those 3 things and you drink alcohol regularly, you're focusing on the WRONG things