10 Simple Fitness and Nutrition Tweaks That Boost Strength, Mobility, and Fat Loss
If you like common sense, research-backed, easy to understand fitness advice, you’re in the right place.
Here are 10 practical tweaks you can implement today, from eating leaner proteins to training smarter and reducing knee pain.
1. To eat more protein swap sources for lean
The difference in protein and calories between lean and fattier options can be surprising. And if you’re interested in building muscle and losing fat, you might want to pay attention. Since lean sources of protein have less calories coming from fat, you get a better bang for your protein-packed buck.
2. To drink more water start off the day with the chug. 12-16oz
That’s right! Before you have coffee or head out the door for work, fill a glass with water and start chugging. You’ll start the day with a healthy “win’, you’ll kick your digestion into gear, you’ll feel less hungry, and, you’ll be more focused.
Water increases recovery, circulation, and performance (muscles are 75% water). It reduces cramping, improves digestion, boosts focus, and can make your skin look younger.
Tip: Aim for half your weight in ounces per day. Fizzy water counts, and there’s no need to add salt.
3. To snack less, eat bigger meals
Snacking is a huge issue in weight gain. The average proportion of daily calories coming from snacks is around 20–25% for many U.S. adults.
Skipping breakfast or having a tiny one often leads to grabbing a handful of nuts, a small bag of chips, or a few pieces of candy — 200+ extra calories without fullness.
Common culprits: Chips, cookies, pretzels, mixes, chocolate, snack bars, popcorn, and drinks with calories.
Instead, try to hit these meal guidelines:
Men: 600–800 calories per meal
Women: 500–700 calories per meal
Focus on whole, nutrient-dense foods to stay satisfied and reduce snacking.
4. To feel rows (and other pulling movements in your lats, pull toward your hips
Your lats are the giant muscles that form a “V” on your back:
Rows are an incredible way to build your back.
They’re responsible for pulling your arm behind you, and for pulling your arm down from above.
We use moves like rows and pull-ups to build and strengthen our lats. So, when you do rows, be sure to pull your arm and elbow behind you, vs simply bending your elbow by pulling the weight toward your hips.
Check out the difference in THIS short video.
5. To feel RDL’s more in your hamstrings, push your butt back more
RDL’s (Romanian Deadlifts) are a staple in our workout programs. They’re a great supplemental exercise for the conventional deadlift, and they’re also excellent for hamstring size and strength.
Besides bending your knees, the hamstrings bring the hips forward like in jumping or deadlift. To feel RDLs more, stretch them by pushing the hips back more while bending forward. Be sure to keep your back in. a neutral, flat position.
If you need help with your deadlift form, be sure to grab our Ultimate Deadlift Guide to ensure your form is on point.
6. To check your form, record yourself
Recording yourself with your phone is a great way to judge both form and effort. It’s like having an instant mirror. You see what’s working and what’s not. You might think you’re giving it all you’ve got, yet notice that you’ve still got much more in the tank when you watch the video of yourself.
Working with good form at the right intensity is one of the main ways we help people look like they work out.
7. To work your rear delts with reverse flys, bend over more, or use an incline bench
If you stay too vertical, you end up working your side delts like a lateral raise.
Tip: Lean over more or use an incline bench. Straightening your arms improves leverage and makes the movement harder on the rear delts
Click the video below:
8. To increase mobility, work ranges of motion with weight
Flexibility is passive. For example, how far a muscle can stretch. Mobility is active - how much strength and control you have through a range of motion.
Why working out with weights improves mobility: Lifting through a full ROM teaches muscles and joints to own positions under load, reducing injury risk.
Examples:
Deep goblet squats → improve ankle, hip, and knee mobility
RDLs → strengthen hamstrings in stretched positions
Instead of doing 20 minutes of static stretching, strength training through full ROM builds muscle and mobility at the same time.
9. To eliminate knee pain when squatting, squat to full depth
Full depth on a squat means that at the bottom of the squat, your hips are below your knees, like this:
Full Depth Squat
Hips Below Knees At The Bottom
Partial range of motion squats put too much of the work on your quads and knees, which can contribute to knee pain.
If you’re having trouble reaching full depth with your squats, try widening your heels to shoulder-width, and pointing your toes out at about 30 degrees.
As you squat, push your knees out in the same direction as your toes. It also helps if you think about driving your hips back, as if you’re sitting in a chair.
A good coach :wink wink” can help you squat without pain.
10. To get faster results, hire a coach
Don’t spend years guessing or regressing. Investing in a coach helps you:
Correct mistakes quickly
Progress faster
Stay accountable
If you care about results, hiring a coach is one of the fastest ways to get there.
If you’re working out, but not getting results, we can help. Click the button below, and we’ll be in touch today.
Jonathan & Blakley
P.S. - This blog was inspired by our podcast: Check it out on Apple or Spotify or YouTube.