💥 41 No-Nonsense Fitness Tips Everyone Should Know

The fitness world is full of confusion, myths, and nonsense. You deserve clarity.

Here are 41 straight-up tips that actually work — for your body, your mindset, and your lifestyle. No fluff, no fads. Just the truth.

Eat as much fruit as you want – it’s almost impossible to overeat it.
Sugar doesn’t make you fat.
Carbs don’t make you fat – too many calories do.
Most people eat out of boredom, thirst, or stress – not hunger. Ask yourself: “Am I really hungry or just bored?”
Liquid calories like soda, oils, or frappuccinos are the easiest to overconsume – minimize them.
Eat slower – give your body time to signal fullness.
Brush your teeth after dinner – cravings disappear.
Remove junk food from your house. If it’s not there, you can’t eat it.
Eat protein first – it’s the most filling macronutrient.
Eat 0.8–1g of protein per pound of target body weight (1.6–2.2g per kg).
Eggs are a superfood. If you enjoy them and tolerate them – eat them.
Limit seed oils.
Fat loss happens in the kitchen. Muscle is built in the gym.
You can enjoy pizza, ice cream, or burgers – as long as you eat clean 80% of the time.
Sunshine is the #1 natural supplement for sleep, energy, skin & mental health.
Avoid fake meat and ultra-processed junk. The more natural your food, the better you’ll feel.

If you have zero sex drive, you’re probably not healthy.
How you talk to yourself shapes your actions. Stop calling yourself lazy or worthless.
You don’t need motivation. You need better habits.
Tired? You’re probably not moving enough.
Don’t wait for New Year’s – every day is a fresh start.
Obesity is not healthy – period.
99% of people can overcome “bad genetics” through better habits (epigenetics).
The quality of your food affects your brain more than your body.
Cold showers or ice baths are great tools for managing stress.
Use night mode on your phone or screen – less blue light = better sleep.

Exercise is a proven antidepressant. Mainstream news often does the opposite.
“Muscle confusion” is a myth. Progressive overload is what works.
Spot-reduction doesn’t exist – fat loss happens across your whole body.
10,000+ steps per day is one of the most underrated fat-loss habits.
Training 3–4x per week is more sustainable than 6–7x.
Start your day by doing the hardest task first – eat the frog.
(Yes, again) Work out in the morning if you usually skip it later.
Breakfast is not the most important meal of the day – it's optional.
Sparkling water or black coffee can help suppress appetite.
Just 2% dehydration can hurt your performance.
More muscle = faster metabolism.
Real results come from consistency – not from “feeling motivated.”
Get sunlight within your first waking hour – it boosts your sleep rhythm and energy.
Sleep 8 hours – it’s a performance enhancer.
Poor sleep increases hunger hormones and makes fat loss harder.

🔥 Final Words

Tired of fitness fads and empty promises?

👉 Explore my coaching options or grab your free mini e-book packed with real-world fitness advice: www.ptthys.com

No filters. No gimmicks. Just results.

– PT Thys