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10. Seed oils aren't the devil. You not being disciplined enough to count calories is 👀 11. Your metabolism doesn't "slow down at 30 or 40". You're just moving less, not eating protein, and drinking too much alcohol 🍷 12. You don't need high intensity cardio. Walking is 👌🏽🚶🏽‍♂️

7. Alkaline water isn't "better" than just, you know, regular water we've lived off for years 🤦🏽‍♂️ 8. Getting back with your ex > still doing carnivore in 2026 🥩 9. The only carbs you need to cut is your 2nd slice of bread 🍞

4. Never allowing yourself to indulge in "junk food" isn't healthy, it's an eating disorder 🤷🏽‍♂️ 5. Cortisol isn't stopping your fat loss. Stop spending $100's on BS Supplements 💊 6. You need to "Detox" your body.... If you have a kidney and liver, no, that's their job 🤗

1. Insulin spikes don't make you fat. Your inability to put down the fork does 🍴 2. Your $100/mo Greens Powder is just an expensive diarrhea tea  💩 3. Intermittent Fasting has "extra benefits" for fat loss. Nope. Calories in Calories out 🍪

Fitness Myths That Need To Die in 2026 If any of these offend you, good 🤷🏽‍♂️ 👉🏽

Last, if you’re interested, I’m running an 8 Week Transformation Challenge To give you a personalized workout and nutrition plan to follow, So you can lose fat and build muscle. You can also win up to $3000. Comment “challenge” below & I’ll message you more info 👇🏽

13. You don’t need 1g of protein per lb of current body weight. Use your GOAL body weight instead. 14. You don’t “tone” a muscle. You just build muscle. So focus on that. 15. You can build muscle with 5 reps or 15 reps, as long as you go close to failure.

10. You don’t need to be sore to have a good workout. Just be sure you’re pushing close to failure. 11. Still, in 2026, you can’t spot reduce fat from an area of your body. Stop Trying 😅 12. BCCA’s are a waste of money. Stop buying them.

7. Protein builds muscle. Carbs fuel the workout. Water makes up 75% of your muscle. Have all 3 during the day. 8. Before you lift more weight, do 2-3 more reps with the weight you’re lifting now. 9. Resting for 30sec between sets kills your gains. Rest at least 90-120sec.

4. Stop avoiding sodium. If you’re lifting heavy, salt gives you better pumps and performance. 5. You build muscle when you sleep, not when you workout. Prioritize 6-8hrs each night. 6. 100 “average” workouts > 10 perfect workouts. Show up, even if it’s not your best

1. You don’t need to “feel your muscle burn” during an exercise to build muscle. Just lift heavier over time. 2. If the last 1-3 reps of your set you aren’t making ugly faces, lift heavier. 3. Don’t fast. Eat 20-50g of protein every 2-5hrs to maximize muscle building.

Muscle Building Cheat Codes I know at 29 That I wish I knew at 19 👉🏽

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13. If you're "starving" after dinner, eat an apple. If you don't want the apple, you bored not hungry. Go to sleep 14. Don't go more than 6hrs without eating. You'll get hangry AF. 15. Walk at least 8k steps per day. All at once, break it up, doesn't matter. MOVE MORE

10. Keep your carbs low in the morning. Focus on water, protein, and dietary fat. 11. Eat a ton of strawberries, blackberries, and raspberries. You can eat a TON of them for next to no cals. 12. Limit alcohol to 1-2x per week, or, 0 😅 Yes, per week, you degenerate 🤣🤣

7. Frozen veggies are a cheat code. No washing, chopping, or spoiling. Microwave a bag, add salt, eat it. 8. A "bad workout" is better than the one you skipped. 9. Eat the protein on your plate FIRST. Don't touch fries or rice until the chicken or ground beef is gone.

4. Don't eat any protein unless it's grilled, baked, or air fried. 5. Stop snacking on nuts and peanut butter. They aren't a "protein source," you’re eating 400 calories in 2 bites. 6. If your morning coffee has more than 50 cals, switch to Americanos or black coffee.

1. Start walking on an incline for 15-20 min after every workout you do. Easy way to burn more fat. 2. Eat 5-10g of fiber at every meal. My fav high fiber foods in the comments below 👇🏽 3. Start your day with 12+oz of water + salt sprinkled in. More energy & less cravings.

If I Was Trying To Lose 10-20lbs In The First 2 Months of 2026 Here's exactly what I'd start doing... Today 😅⏭️