Riley Anderson @TheRiAnderson Twitter profile

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Riley Anderson

@TheRiAnderson

2 years

Don't have time for the gym? 100 Pushups 100 Squats Run 1 Mile Do this 3-4x a week and see what happens.

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Riley Anderson

@TheRiAnderson

2 years

50 fitness tips from 6 years in the gym: 1. Improving your fitness is 95% mental.

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Riley Anderson

@TheRiAnderson

2 years

Never apologize for having bigger dreams than the people around you.

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Riley Anderson

@TheRiAnderson

1 year

90% of my lunches and dinners look like this: - Protein (steak, chicken, pork, turkey) - Avocado - Rice If I want to lose weight, I'll eat less rice & avocado. If I want to gain weight, I'll eat more rice & avocado.

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Riley Anderson

@TheRiAnderson

2 years

How to lose 20+ pounds in the next 90 days With the entire plan laid out for you:

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Riley Anderson

@TheRiAnderson

2 years

2. Stop drinking your calories (stick to water, coffee, tea). 3. Determine your maintenance calories and eat 300-500 calories below that number (daily). 4. Use MyFitnessPal to count calories. 5. Ditch the all or nothing mindset. Focus on long term sustainability.

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Riley Anderson

@TheRiAnderson

1 year

The beginning of your fitness journey is a mental battle because it’s all about developing better habits. It’s about choosing: Water > soda Gym > Netflix Home cooked meals > fast food Going for a walk > sitting on the couch Getting 8 hours of sleep > scrolling on your phone

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Riley Anderson

@TheRiAnderson

2 years

6. Wake up 60 minutes earlier to get a workout in. 7. Increase your cardio (10k steps daily or spend 20 minutes on the treadmill after each training session). 8. Fix your sleep schedule. For the next 30 days wake up and go to sleep at the same time.

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Riley Anderson

@TheRiAnderson

2 years

7 reasons why you need exercise (and they're not the ones you're thinking of):

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Riley Anderson

@TheRiAnderson

2 years

11. Commit to going to the gym 5x a week. Do everything in your power to get there (layout your clothes the night before, have your shake made, etc). 12. When you're hungry, drink water instead of snacking. 90% of the time you think you're hungry, you are just dehydrated.

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Riley Anderson

@TheRiAnderson

2 years

From this desk, I will escape the 9-5 cycle. From this desk, I will changes lives. Remember this tweet.

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Riley Anderson

@TheRiAnderson

2 years

2. Improve your food choice Eat high quality food and get high quality results. Your brain and body will thank you. Stick to foods like: - Eggs - Fruit - Dairy - Lean meats - Vegetables - High quality fats - Whole grain carbs (You can DM me for my list of foods I stick to)

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Riley Anderson

@TheRiAnderson

1 year

Everything I eat to stay sub 15% body fat year round: Protein: - Chicken (breast & thighs) - Ground beef - Ground turkey - Salmon - Steak - Eggs - Protein powder - Greek yogurt - Milk Carbs: - Rice - Potatoes - Oatmeal (steel cut) Fats: - Eggs & meat - Olive oil - Avocado

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Riley Anderson

@TheRiAnderson

2 years

I started going to the gym to look good. Now I go for my mental sanity.

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Riley Anderson

@TheRiAnderson

2 years

7 simple tips I followed to drop 40 pounds & build a body I was proud of:

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Riley Anderson

@TheRiAnderson

2 years

I've spent 2139 hours in the gym. Many of those hours were wasted. Here are 8 pieces of advice I wish I knew when I started: — Thread —

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Riley Anderson

@TheRiAnderson

1 year

Eating lean proteins makes fat loss 100x easier. A pound of ribeye = 1300 calories and 95 grams of protein A pound of chicken breast = 750 calories and 130 grams of protein Sticking to lean proteins will allow you to eat more and feel full throughout the day.

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Riley Anderson

@TheRiAnderson

2 years

9. Determine your why (do you want to live longer? be more confident? be fit for your family?). Once you have your why, showing up becomes easier. 10. Only eat food & do exercises that you enjoy (have a plan for both).

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Riley Anderson

@TheRiAnderson

2 years

7 simple habits that will change your life (in 6 months or less): — Thread —

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Riley Anderson

@TheRiAnderson

2 years

Here they are again: 1. The quality of your calories matter 2. Prioritize protein 3. Increase daily movement 4. Eliminate choice 5. Eat whole foods 6. Drink more water 7. Stop drinking calories 8. Get quality sleep 9. Get an accountability partner 10. Make it sustainable

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Riley Anderson

@TheRiAnderson

2 years

1. Determine your calorie goals If you want to get lean, you need to be in a deficit If you want to put on muscle, you need to be in a surplus. Pick one and track your calories.

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Riley Anderson

@TheRiAnderson

2 years

The weights you lift in the gym don’t get lighter. You get stronger. The same goes for life.

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Riley Anderson

@TheRiAnderson

2 years

20 lessons that took me 6 years of training to learn, but you get them in the next 3 minutes:

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Riley Anderson

@TheRiAnderson

2 years

13. Find an accountability partner (wife/husband, a friend, a family member). It's easy to let yourself down, it's hard to let someone else down. 14. Create a list of 3-4 high protein meals for breakfast, lunch, and dinner. Stick to these. 15. Stick to whole foods and protein.

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Riley Anderson

@TheRiAnderson

2 years

26. Identify as a healthy person. When you don't know what to do ask yourself: "What choice would a healthy person make right now?" 27. Don't rely on motivation. You need to show up regardless of how you're feeling. That's how you build discipline & consistency.

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Riley Anderson

@TheRiAnderson

1 year

Want to hit 15% body fat? Here's the exact, step-by-step approach you can use to remove all the guesswork from fat loss:

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Riley Anderson

@TheRiAnderson

2 years

16. Set a daily protein & calorie goal (be within 10% of it every day). 17. Get at least 30 minutes of sunlight in the morning. 18. Eliminate the option of choice. If you have junk food in your house, you're going to eat it. 19. Form > Weight. Always.

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Riley Anderson

@TheRiAnderson

2 years

97% of society thinks Cardio > Weights > Nutrition It’s really Nutrition > Weights > Cardio

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Riley Anderson

@TheRiAnderson

2 years

30. Be patient. Improving your health is a long term goal. Your goal isn't to be in shape for 1 year, it's to be in shape for the rest of your life.

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Riley Anderson

@TheRiAnderson

2 years

Over 80% of people fail when it comes to fat loss. Here are 6 lessons to guarantee you're not one of them:

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Riley Anderson

@TheRiAnderson

2 years

2. Improve your food choice with whole foods (meat, dairy, whole grains, and vegetables). You can transform your body this way. 3. Improving your health is 90% mental. 4. Track your workouts. 5. Drink less alcohol, it’s a roadblock for muscle gain and fat loss.

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Riley Anderson

@TheRiAnderson

2 months

Nutrition is where 90% of people fall short, but it’s the #1 lever you NEED to pull if you want to transform your body. Below are 7 high protein & healthy meals that I eat on repeat: (Full ingredients, prep, and macros below)

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Riley Anderson

@TheRiAnderson

2 years

20. Buy a big water bottle. Drink 2-3 of them per day. 21. Do the simple things well (hydration, calorie & protein intake, lifting, cardio, and sleep). 22. Spend 30 minutes learning about nutrition (what protein, fats, and carbs are + what they do/how they affect your body).

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Riley Anderson

@TheRiAnderson

2 years

28. Believe in yourself. Losing weight is simple math. You need to burn more calories than you eat. Once you figure out how, it's easy. 29. Get started today and you'll be a new person 1 year from now. Stop saying you'll start Monday, next month, next year. Do it NOW.

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Riley Anderson

@TheRiAnderson

2 years

3. Increase your daily movement Walking is the most underrated form of cardio for fat loss. - Low stress - Low mental strain - Appetite stimulation - Increased Vitamin D - Low physical impact - Increased testosterone Aim to get 8k+ steps per day.

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Riley Anderson

@TheRiAnderson

2 years

It's never been easier to be an above average male. 1. No porn 2. Workout 4x a week 3. Eat a high protein diet 4. Sleep 7-8 hours a night 5. Work daily towards your goals Do this and you'll instantly be in the top 1%

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Riley Anderson

@TheRiAnderson

2 years

More sleep → Less stress More water → Less alcohol More movement → Less screen time More protein → Less processed food Small changes. Massive results.

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Riley Anderson

@TheRiAnderson

2 years

1. Improving your fitness is 5% physical and 95% mental.

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Riley Anderson

@TheRiAnderson

2 years

7 habits that will change your life (in 3 months or less): — Thread —

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Riley Anderson

@TheRiAnderson

2 years

2. The quality of food you consume matters. If you feel like shit, you are eating like shit. Fuel your body with high quality food. Your body & brain will thank you.

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Riley Anderson

@TheRiAnderson

2 years

Being a fit male is going to become as rare as being a billionaire. Your health is your wealth.

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Riley Anderson

@TheRiAnderson

2 years

3. Eat enough protein Protein is the building block of your muscles. This needs to be the focal point of your diet if you want to build muscle and transform your body. Aim to eat 1.0-1.2g of per lb of body weight (if overweight stick to .75-1.0).

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Riley Anderson

@TheRiAnderson

2 years

23. Track your progress in the gym. Use your phone or a journal to ensure you're increasing weight weekly. 24. Weigh yourself daily. 25. Take progress pictures (weekly). Tracking your progress lets you know you're on the right track.

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Riley Anderson

@TheRiAnderson

2 years

1. The quality of your calories matter How many calories you consume will determine how much weight you lose. The quality of those calories will determine how your body feels & performs. Make sure you don't neglect this.

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Riley Anderson

@TheRiAnderson

2 years

Unpopular opinion: A doctor's worth should be determined by how many patients they can get OFF medications. Not how many people they put ON medications.

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Riley Anderson

@TheRiAnderson

2 years

To transform your body: Determine your calorie goal Do the simple things well Progressive overload Improve food choice Train close to failure Eat 3-5 meals a day Rest between sets Stick to a program Eat more protein Eat more carbs Fix your sleep Move more Slow down

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Riley Anderson

@TheRiAnderson

2 years

10 lessons that'll make fat loss 10x easier for you:

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Riley Anderson

@TheRiAnderson

2 years

6. Keep it simple You don't need the craziest workouts or the craziest diets. The more simple you make it, the easier it becomes. I rotate the same 6-8 meals & go to bed at the same time every night. Fewer decisions = better results

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Riley Anderson

@TheRiAnderson

2 years

Improving your physical health consists of 2 major components: 1. Training 2. Nutrition While you can get remarkable results with a sub-optimal training routine and a great diet, an effective training plan will help you achieve your dream body.

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Riley Anderson

@TheRiAnderson

2 years

4. Eat more carbs Carbs are not the enemy. Carbs are great for fueling your intense workouts. If you don't eat enough, your training will suffer and muscle growth won't be optimal. Fuel your workout with a high carb meal 90-120 minutes before.

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Riley Anderson

@TheRiAnderson

2 years

Struggling with your energy? Start prioritizing 1. Sleep 2. Sunlight 3. Exercise 4. Nutrition 5. Hydration

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Riley Anderson

@TheRiAnderson

2 years

5. Eat 3-5 meals a day Skipping a meal or eating one meal daily is excellent for weight loss. But it's terrible for fat loss and building muscle. Eat 3-5 high protein meals a day to make sure you hit: 1. Your daily calorie goal 2. Your daily protein goal

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Riley Anderson

@TheRiAnderson

2 years

The only exception is if you've never trained before and need to undergo a body recomposition phase. In this case, you can lose fat & gain a TON of muscle in a short period of time. With the right training & nutrition, you can expect to add 20-25lbs of muscle mass.

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Riley Anderson

@TheRiAnderson

2 years

Fat loss 101: • Calorie deficit • 8k+ steps a day • High protein diet • 7+ hours of sleep • Drink more water • Lift 3-5x per week • Focus on form & technique • Use carbs to fuel your workouts Dial these in and you'll find success.

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Riley Anderson

@TheRiAnderson

2 years

Think whole foods You don’t need a crazy diet to get crazy results. Whole foods are lower in calories, more filling, and high in nutrients. Think - Dairy - Fruits - Grains - Vegetables - Lean Proteins

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Riley Anderson

@TheRiAnderson

2 years

5 actionable steps for fat loss: 1. Exercise 4x a week 2. Walk 10k steps a day 3. Sleep 7-8 hours each night 4. Drink 1 gallon of water per day 5. Eat high protein and high quality food Do these and progress becomes inevitable.

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Riley Anderson

@TheRiAnderson

2 years

3. You'll never regret getting into good shape. For 90% of people getting into good shape was the catalyst for personal development.

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Riley Anderson

@TheRiAnderson

2 years

6. Stick to a program “If you fail to plan, you are planning to fail” — Benjamin Franklin How to pick a program: - Commit to 3-5 training sessions a week - Find a split for the many days - Set a time to go to the gym - Swap out movements you don't enjoy

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Riley Anderson

@TheRiAnderson

2 years

1. Improve your food choice How many calories you eat will determine how much weight you gain or lose. The quality of those calories will determine how your body feels and performs. Don't neglect this.

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Riley Anderson

@TheRiAnderson

2 years

Improving your physical fitness improves: - Your mental fitness - Your financial fitness - Your emotional fitness

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Riley Anderson

@TheRiAnderson

2 years

Get started today. Sustainable change takes time and you need to learn what works best for YOU. There is no special diet or exercise program that will make the weight disappear. I promise getting in shape is the best thing you'll ever do for yourself and your family.

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Riley Anderson

@TheRiAnderson

2 years

2. Prioritize protein in your diet Protein is - Highly filling - Anabolic (builds muscle) - Thermogenic (burns calories) Aim to get ~1g protein per lb of bodyweight

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Riley Anderson

@TheRiAnderson

2 years

Money can buy you a lot of things in life. But a fit body isn't one of them. You earn it through consistency & discipline.

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Riley Anderson

@TheRiAnderson

2 years

Nutrition is the hardest part for most people. My best tip: Pick 6-8 meals that you enjoy eating and will help you hit your daily calorie & protein goals. Having 6-8 meals to rotate through makes eating easy and keeps things fresh.

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Riley Anderson

@TheRiAnderson

2 years

5. Eat whole foods You don't need a crazy diet to achieve crazy results. To keep hunger minimal, you should be eating more whole foods. They are lower in calories, more filling, and high in nutrients. Think - Meat - Dairy - Fruits - Vegetables

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Riley Anderson

@TheRiAnderson

2 years

4. Eliminate the option of choice Do you have a lot of junk food in your house? If so, you are more inclined to eat it. Fat loss becomes 100x easier when you eliminate temptation from the equation. Stop buying & remove all junk food from your house immediately.

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Riley Anderson

@TheRiAnderson

1 year

Nutrition is where 90% of people fall short, but it’s the #1 lever you NEED to pull if you want to transform your body. That’s why I’m giving away my Easy Eating Protocol — your guide to solving your nutrition struggles. Comment “EP” and I’ll send it over. (Must be following)

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Riley Anderson

@TheRiAnderson

2 years

Look at the average person's lifestyle and it's easy to understand why they always feel like shit - 5 hours of sleep - Broken relationships - Working a meaningless job - Social media 3 hours a day - No exercise or daily movement - Diet is processed food & sugar Don't be average

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@TheRiAnderson

2 years

2. When you eat like shit, you feel like shit. 3. Figure out your why. Some people are powerlifters, some are bodybuilders, some just want to be healthy. Your why determines how you should train. 4. Find a plan and stick to it. 5. You can't outwork a bad diet.

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Riley Anderson

@TheRiAnderson

2 years

7. Slow down You need to be slow & controlled while training. 45 pounds is light when you are fast & uncontrolled. 45 pounds is heavy when you are slow & controlled. A full rep should last between 3-6 seconds.

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Riley Anderson

@TheRiAnderson

2 years

Exercise does far more than change your body It changes your mentality It changes your thoughts It changes your habits It changes your life

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Riley Anderson

@TheRiAnderson

2 years

In 2022 over 60% of adults reported feeling more tired than ever before. Here are 5 strategies I use to make sure I'm not one of them:

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Riley Anderson

@TheRiAnderson

2 years

6. The quality of the food you eat dictates how you feel and perform. 7. Determine your why (general health, bodybuilder, triathlete, etc). Your why determines how you should train. 8. Building muscle increases your metabolism. This means you can eat more without gaining weight.

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Riley Anderson

@TheRiAnderson

2 years

6. Drink more water You'll realize that most of the time when you think you're hungry, you're dehydrated. Water helps: - Suppress appetite - Keep you hydrated - Burn more calories You should aim to drink ~1 gallon of water daily.

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Riley Anderson

@TheRiAnderson

2 years

5. There are ZERO downsides to being strong. When's the last time you heard someone say "Oh I'm just too strong" You haven't. Confidence, status, respect, mood, sex drive, and health all improve.

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Riley Anderson

@TheRiAnderson

2 years

9. Lack of time isn’t an excuse. A 30-minute workout is all you need to get started. 10. Nutrition plays the most significant role in transforming your physique (followed by weight training, then cardio). 11. 8-15 reps is excellent for building muscle and strength.

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@TheRiAnderson

2 years

23. Focus on doing the simple things well before focusing on anything else: - Hydration - Caloric intake - Lifting weights - Walking/cardio - Rest & recovery - High protein diet - Improving your food choice

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@TheRiAnderson

2 years

4. Rest is CRUCIAL when training. Working out 6x per week is tough on the body. Make sure you are prioritizing recovery. You'll be thankful you did long term.

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@TheRiAnderson

2 years

9. Use progressive overload Progressive overload is the best way to gain strength & muscle mass. Example: 1. Complete db bench 3x10 @ 45lbs (all 30 reps) 2. Next training session increase weight by 5-10lbs. 3. Don't increase again until you complete 3x10 at the new weight.

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Riley Anderson

@TheRiAnderson

2 years

Do something new today. Go to the gym. Pay for someone's coffee. Tip more than you normally do. Compliment a stranger. Talk to that girl you've been crushing on. Getting a little bit out of your comfort zone is important if you want to grow.

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Riley Anderson

@TheRiAnderson

2 years

8. Rest between sets You don't need to make your weight lifting session a cardio one. A good rule of thumb: - Rest for 60-90 seconds for isolation movements. - Rest for 2-3 minutes between compound lifts.

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Riley Anderson

@TheRiAnderson

1 year

7 simple steps you need to follow to transform your body (and keep the fat off for good):

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Riley Anderson

@TheRiAnderson

2 years

10. Sleep is the most underrated performance enhancing drug. Stop neglecting sleep and you will see your life drastically improve.

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@TheRiAnderson

2 years

20. Don't rely on motivation. If you only exercised when you are motivated, you would rarely work out. Introduce discipline and consistency to show up to each training session.

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Riley Anderson

@TheRiAnderson

2 years

12. Fix your sleep It's easy to neglect sleep short term, but your mood, brain function, and physical performance will all suffer. How to fix your sleep: - AM Sunlight - Sleep 6-8 hours - Warm PM shower - Exercise consistently - No screens an hour before bed

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Riley Anderson

@TheRiAnderson

2 years

✅ Officially put in my notice last night. Beyond grateful for this opportunity and for everyone who has helped me along this journey. We're just getting started.

Riley Anderson

@TheRiAnderson

2 years

From this desk, I will escape the 9-5 cycle. From this desk, I will changes lives. Remember this tweet.

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@TheRiAnderson

2 years

8. Eat a high protein diet. Your goal should always be prioritizing protein intake. Eat 1.0-1.2 grams of protein per lb of body weight.

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Riley Anderson

@TheRiAnderson

2 years

13. Do the simple things well This is the most important step. You need to do the simple things well before you worry about the little details: - Lift 3-5x a week - Drink more water - Eat a high protein diet - Increase your daily movement

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Riley Anderson

@TheRiAnderson

2 years

Getting in shape is all about forming habits that you'll need to maintain for the rest of your life. - Quality sleep - Daily movement - Strength training - Stress management - Drinking more water - Eating high quality food

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Riley Anderson

@TheRiAnderson

2 years

11. Move more Cardio is a great tool for fat loss. But you don't need to spend hours on the treadmill to see results. Find activities you enjoy: - Hiking - Jogging - Playing sports - Walking your dog Everything is better outside. Aim for 8-10k steps a day.

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Riley Anderson

@TheRiAnderson

2 years

As fitness becomes a pillar in your life, you'll realize it's less about looking good and more about feeling great.

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@TheRiAnderson

2 years

7. Carbs aren't the reason you're fat. I've tried all the diets and failed. I had the most success when I ate food I enjoyed. You don't need to stop eating carbs to lose fat.

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Riley Anderson

@TheRiAnderson

2 years

8. Quality sleep If you want to lose fat, you need to get quality sleep every night. Aim for 7-8 hours each night. The main reason I recommend this is that when you're tired, you are more likely to make poor food choices the next day.

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Riley Anderson

@TheRiAnderson

2 years

If you don't love the process, you're not going to love the result. You need to make health and fitness sustainable & enjoyable for long term success.

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Riley Anderson

@TheRiAnderson

2 years

Your health & fitness should be the backbone of your life. When life gets crazy, use it as your healthy way to escape for a little.

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Riley Anderson

@TheRiAnderson

2 years

The 5 simple habits to build for fat loss: 1. Proper hydration 2. Prioritize protein intake 3. Increase daily movement 4. Quality sleep 5. Strength training

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Riley Anderson

@TheRiAnderson

2 years

If you want to become stronger mentally Start by becoming stronger physically.

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@TheRiAnderson

2 years

12. It’s easy to make healthy meals that you enjoy. 13. If you’re gaining weight → you’re in a caloric surplus. 14. If you’re losing weight → you’re in a caloric deficit. 15. If you’re maintaining weight → You’re eating at maintenance.

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@TheRiAnderson

2 years

Eating healthy doesn’t have to be expensive. - Rice - Eggs - Chicken - Potatoes - Greek Yogurt - Ground Turkey - Frozen Vegetables When I was getting started those were the staples of my grocery list and I was spending less than $300 a month.

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19. You can get lean with dumbbells and a bench. 20. Sleep is the easiest way to increase your performance. 21. You don’t get & stay in shape from being perfect, you get & stay in shape from being consistent. 22. Reducing your body fat will increase your testosterone.

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