Tony Sudo

How I cut my daily screen-time to 2 hours

Calories decide your weight. Macros decide your shape. Micros decide your mood & energy. You need all three.

If you want to burn fat in your sleep build more muscle. Just being jacked burns 4-7 calories a day per pound. That’s weight loss on autopilot.

3 year just looked at me and said “you’re so strong”. Even children recognise this flex. If not for yourself, at least get jacked to be an inspiration for your kids.

The best outfit a man can wear is a belly that doesn’t protrude past his chest and arms that stretches his sleeves.

Squats and deadlifts have built stronger bodies than most fancy gym machines ever will. Stick to the basics. No need to get fancy.

The worst thing about being the healthy one in your office is you can’t fake calling in sick. Boss will never believe you.

The best thing about fasting is how much you save on food every month. If you’re broke just eat one clean high protein meal a day.

Being dehydrated by just 2% can increase your hunger. If you're trying to lose weight but you always feel hungry, try drinking more water.

Never underestimate how much of a blessing it is to have zero health problems.

If you have 20 lbs or more to lose, do everything in your power to surround yourself with people on the same path. Make connections at the gym. Train together. Keep each other accountable. At some point motivation will fail you but a habit won’t. Working out stops feeling like a battle when it's the normal thing in your world.

If your job f*cks with your health, my advice to find another job. There are thousands of ways to put money on the table. No matter how bad your situation is, no job is worth shaving years off your life.

Bed at 9PM. Wake up at 5AM. Walk 2-3 miles a day. Dinner by 7PM. Chill on the porch with the dog and doing nothing for hours. Boomers had it right all along.

5 tips for the best sleep of your life: - eat light dinner (no later than 8PM) - lights off at 9PM (use candles instead) - drink tea (Chamomile, Valerian Root or lavender) - take a warm shower (104°F to 108.5°F (40°C to 42.5°C) - Use a sleep tracking app such as Sleep Cycle (phone on Airplane mode)

If you’re a girl and you’re naturally pretty, just image how unstappable you’d be if you lift weights.

Hate to break it to you but there is no end goal with getting in shape. You're signing up for a complete lifestyle change, not a 12 week challenge.

If you believe in God you should also believe in going to the gym and eating healthy. God didn’t give you a body just so you can ruin it. The body you have is meant to be refined through training and the intake of quality nutrients.

Obeasity rates in children would be 0% if parents have a gym culture. Overweight kids are simply copying what they see everyday. If parents are inactive and eat crap, they will too. Then they will go on and start families of the own. Cycle repeats.

Sexless marriages are a thing because couples don’t workout.