1 30% Training, 70% Diet, and 90% Rest The trinity of fitness: exercise, diet, and rest.

2 Beginners Train Abs, Novices Train Chest, Experts Train Back, Veterans Train Legs Focus on different areas depending on your experience level.

3 Don’t Worry About Getting Too Big Even with intense effort, muscle growth is gradual. Inconsistent diet and rest can negate your progress.

4 Protein and Carbs are Essential During Muscle Gain Carbs fuel muscle growth, while protein builds muscle. Aim for 1.5g-2g of protein per kilogram of body weight.

5 Master the Big Five Barbell Exercises Perfecting the bench press, deadlift, squat, barbell row, and overhead press sets you ahead of most. High-intensity training without adequate rest raises cortisol levels, increasing blood sugar and decreasing skin elasticity.

6 Squats and Pull-ups are Foundational Squats are the best for lower body strength, and pull-ups comprehensively train the upper body.

7 Moderate Training Attracts the Opposite Sex, Overtraining Attracts the Same Sex Moderate fitness makes you more attractive.

8 Strength Training Burns Fat Even at Rest Strength training not only boosts your vitality and youthfulness but also continues burning fat when you're not working out.

9 Protein Powder is Just Convenient Protein Drinking protein powder is akin to eating steak—it's about saving time and effort. Modern protein powders, often whey-based, are easily absorbed.

10 Core Work Doesn’t Need Excessive Time Compound lifts like squats and bench presses already engage your core. If you want extra core work, spend 10-20 minutes at the end of your workout.

11 Measure Progress Against Yourself Weight lifted in key exercises correlates with your body weight. Compete with yourself, not others.

12 Eating More Eggs is Okay Each egg contains about 7g of protein. Eating several a day is fine.

13 Aim for Supercompensation Recovery times vary per individual. Training the same muscle group within this period yields the best results. Waiting too long means missing out on potential gains.

14 Spot Reduction is a Myth Fat loss is systemic, not localized.

💗 TIPS: 📍Stretch and relax muscles post-workout to alleviate tension. 📍For significant weight loss, opt for incline walking or brisk walking, or use an elliptical machine to protect your knees. 📍For dumbbell exercises, aim for 12-15 reps per set with maximum weight, 4-5 sets total, with no more than 90 seconds rest between sets. 📍Hydrate regularly during training to offset sweat loss. Drink small amounts frequently, about every 5-10 minutes.