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Anton

@antoan

187 Following
111 Followers
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Anton
@antoan
3 non-negotiables for a great life: 1.) Exercise daily. You’re meant to move. Lift weight and/or take walks every day 2.) Fuel properly. Find the foods that make you feel great & you can stick to. 3.) Build a strong mind Journal & always be learning new skills.
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@antoan
You shouldn’t only pay attention to “if it fits your macros” Pay close attention to how foods make you feel How do they affect your energy, mind, and performance? Do they cause bloating, brain fog, swelling, pain, skin issues? Your body gives you feedback, just listen.
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Anton
@antoan
“I just can’t seem to get rid of this gut” What’s your total calories for the day & how much protein are you getting? “Oh I don’t know, I just fast all day and eat one big meal” There’s your problem. You don’t have the slightest clue of what’s happening.
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@antoan
2017 vs 2024 at the same bodyweight Keep training… Nothing happens overnight.
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@antoan
This is hard to post This picture is me in college from one of the nights I got blackout drunk and then woke up not knowing how my face got so beat up. Pretty sure I broke my nose and never did anything about it. It’s memories like this that reinforce why I stopped drinking.
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Anton
@antoan
“I don’t need a coach it’s all online for free” Coaching is just as much about stopping people from doing the wrong things as teaching them to do the right things You’re paying for the coaches wisdom that they’ve gained over a long time so you know exactly what to do right now.
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@antoan
There are 2 types of people: “I’m traveling so I can’t workout or eat right” “I’m traveling, but I’m going to find a gym & make it work on the diet side” Who do you think gets better results? You’ll make it work if you want it.
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@antoan
“Deadlifts are dangerous” The majority of the population need to strengthen their posterior chain & improve shit posture Hamstrings, glutes, & back are all weak from constantly sitting There’s no better movement to fix this than a deadlift variation Conventional, RDLs, etc.
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@antoan
Muscles are broken down in the gym. Recovered in the kitchen. Built in bed.
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@antoan
I’ve been lifting weights since I was 15/16 years old. I’m 30 now Thats half my life dedicated to lifting iron Here’s the kicker I’m still learning & getting better That’s what brings results There’s no half measures Find a system you can stick to & improve 1% every day.
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@antoan
How to build a successful coaching business: • Practice what you preach • Get your clients actual results • Don’t feed people BS • Post value online No one wants to be coached by someone without experience that can’t even take care of themselves. Thats the cold hard truth.
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@antoan
Before the gym: I feel so overwhelmed. Maybe I should skip. After the gym: I feel amazing. Let’s crush the rest of the day.
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@antoan
Over 92% of Americans are metabolically unhealthy with the average male being almost 30% body fat. If your plan is to be “normal” then you’re going to end up obese and unhealthy. “Normal” is eating a diet full of highly processed foods and being sedentary. Don’t be “normal”
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@antoan
I’ve heard so many people say “It’s all downhill after 30” referring to their physique. As if a switch is flipped the moment you turn 30 I’ll be 30 in July 13 years of training experience, and I really don’t see myself slowing down The truth is most people just stop training.
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@antoan
20 years from now, you’ll wish you were this young again. Take advantage of your youth, and act in a way today that your future self will thank you for.
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@antoan
When shit hits the fan in life you can’t control much but you can control moving your body. This will help you manage your emotions and take control of your mindset. So yes, when things don’t go your way hit the gym. Your body, mind, and future you will thank you.
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@antoan
Exercise improves your cognitive function. Eating balanced, nutrient dense foods helps your emotional regulation. Getting good sleep improves everything. You can’t have a healthy mind in an unhealthy body.
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@antoan
The 4 main factors to getting in shape: 1) Sleep 2) Nutrition 3) Lifting 4) Daily movement Many don’t realize you may be just 1-2 habits away from reaching your goals.
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@antoan
If you’re not in shape then your kid won’t be either. If you’re addicted to doomscrolling then your kid will be too. If you’re not fulfilling your potential your kid won’t either. Children are like sponges. If you want great things for your kids you must lead by example.
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@antoan
How to build a back: Pull-ups, rows from different angles, lat pull-ins. Deadlift variations such as conventional deadlifts, RDLs, stiff leg DLs, etc. Build on these movements for 10+ years. It’s simple… not easy.
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