Alexander Cortes PhD, Fitness, Nutrition, Fat loss Profile picture
#1 OG of Fitness Twitter. Doctorate in BroScience. 12 years producing physical transformations. Build muscle, burn fat, Join 42K people reading my newsletter
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Oct 10, 2018 6 tweets 1 min read
AI cannot teach in person

One on one teaching will Be the highest valued skill in the future The experience interacting with another person is so data rich and so profoundly psychological and intuitive

The probability the algorithm could be created to replicate that and then put into some sort of human like robot

The probability is very very low
Oct 9, 2018 4 tweets 1 min read
The reality of the human mind is that it creates it problems, and it creates it’s excuses for said problems

You can change at any given time,

But you wont, because your past and your ego must always prove themselves The ego protects itself at all costs

The part preserves itself at the the cost of a better future

You’ll change everything but yourself before you change yourself
Oct 8, 2018 6 tweets 1 min read
"At what point is sex a negative for a young male? When it gets in the way of those things?"

-This goes for young guys and old guys

Sex becomes a "negative" when getting laid becomes your origin point of motivation. Meaning it literally distracts you from your mission/responsibilities to the point that you are reorienting your actions and activities around a woman/getting laid

This is can time based distraction, or psychological
Oct 7, 2018 7 tweets 2 min read
How to Improve your Grip Strength

-inspired by @TJRicks_TSP and @BillyRedHorse deadlifting, im sharing this for y’all

1. Train your biceps and forearms

Basic but overlooked. Bicep and forearms curls get your grip stronger along with you arms Always squeeze the DB or barbell as hard as you can. Train in the 8-20 rep range

2. Static holds

Load up the barbell, or a pair of heavy DBs, hold onto them as long as possible, in the 10-30 second

Or, hold onto your last deadlift as long as possible
Oct 5, 2018 15 tweets 3 min read

The 70s BULK Program

This is simple as it get, this program prioritizes squats, deadlifts, rows, presses, and chins/pullups. You do these compound movements, and then you do some DB and bodyweight movements afterwards for further building There are no machines, no cables, no complicated rep schemes.

You are only training 4 days a week, but the workouts are pretty brutal. Y

you will be tired, you will be sore

expect to be in the gym for a solid hour. Each workout is 25 total sets
Oct 4, 2018 5 tweets 1 min read
Your feet contain as many nerves as your hands

One of fundamental issues for why so many people have mobility problems and are increasingly unathletic

Weak feet, which means weak ankles

And all the other joints become dysfunctional upstream of them Your hips are tight because you barely move,

and your feet and ankles are weak which makes all movement difficult

Everything in the body’s connected
Oct 4, 2018 5 tweets 1 min read
Eat clean

Live lean

Train mean 1. Eat Clean

-You are what you consume (Spirituality)- Everything you take into you will affect you/create you

Pay attention on all levels to your environment and consumption

people, words, entertainment, books, ideas, culture, atmosphere, it all counts
Oct 2, 2018 8 tweets 2 min read
Boredom isn’t the problem

The problem is we’re all addicted to never being bored

Boredom is creative production, but only when you’re of a creative mind

And most minds today are addicts The critcism of boredom superficially seems reasonable

We live in a world with endless stimulus

How could anyone be bored?

But therein is the problem

Our minds are overstimulated

We are consumption addicts, and the lapses in stimulus is what bores us
Sep 28, 2018 7 tweets 1 min read
Part of the reason for the obesity crisis is that we have multiple generations of people who stopped taking care of themselves after they moved out of their parents house Ate like crap, shitty life style, no sense of responsibility for their mental or physical health

Over grown children they got to their 30s and then realize there were consequences to eating like a six-year-old during their 20s
Sep 28, 2018 5 tweets 1 min read
I got into an argument with my father and uncle once

They know how I train a lot, and my uncle told me something to effect of “you won’t when you’re older, you’ll SEE”

I rarely get angry, but that hit a nerve that left me seething I’ve seen every member of my family AGE. All of them. And they’ve aged for very clear reasons

-They stopped working out (if they did at all)
-They stopped eating healthy (if they did at all)
-They stopped learning (if they were at all)
Sep 28, 2018 9 tweets 2 min read
We have lost our sensitivity to small moments

So inundated are we by stimulus, so addicted to having our emotions stoked and psyche entertained

We notice no details, time slips from us because we barely notice it Every second holds eternity within it but it is no longer seen

The craving for emotions highs leads us on to the next new outrage, the next pretty picture, the next person

Our emotions are clones of themselves, we barely understand them, or ourselves
Sep 27, 2018 5 tweets 1 min read
” what book did you read recently that changed your mind about something?”

this question has never made sense to me

i’ve never known any truly intelligent people who switch their perspectives diametrically

Intelligence is Multispectral comprehension The idea that reading a book or learning something completely changes the polarity of your believe

that is not intelligent at all

High level comprehension does not come from believing in only one viewpoint
Sep 27, 2018 5 tweets 1 min read
If you’re going to survive and thrive on social media, you need to exist inside a well protected echo chamber

The argument that this close off your mind is idiotic

The vast majority of social media interactions are incredibly superficial and myopic If you truly want diversity of thinking then you must apply filters of quality to those that you interact with

it is only low conscious and negative people who engage in constant criticism and argument
Sep 26, 2018 5 tweets 1 min read
"So what you're saying is NEVER load the spine!!"

Le sigh.

People, dont be idiots, this is why fitness is populated by people with IQs of 80

Incapable of holding a multi-level thought in their head, everything has to be shoved into THIS OR THAT paradigm There is a CONTEXT OF APPLICATION for every kind of strategy and tactic

What is appropriate within one context is not appropriate within another context

The body has multiple physical qualities, and the training is NOT the same for all of them
Sep 26, 2018 12 tweets 2 min read
Muscle mass is the holy Grail for preserving yourself as you age

if you lack muscle gravity is going to fuck you up viciously

Period. (I can throw studies in your face for days about this, and it’s axiomatic to begin with)

Lift the weights If the human body had no muscle, would it be able to move? No.

If one accepts that premise, the absolute first priority of training is the development of muscle and its functionality
Sep 26, 2018 6 tweets 2 min read
"Secret" to Muscle Gain;

DONT load the spine

If you can avoid loading the spine directly, you can train with significant volume and increase your muscle gains (provided you are eating enough and sleeping enough) FYI-this is not a "secret"

Vince Gironda figured this out 60 years ago, its been well understood by high level coaches and bodybuilders for a long time

I learned this intuitively about 10 years, and then heard about it from @chadwaterbury
Sep 25, 2018 5 tweets 1 min read
Do you see yourself?

When people are not living properly and behaving in a way that is negative, we ask them that question

What are really asking? Of course if they are not blind they can "see themselves"

What we are asking is do you see what you've BECOME?

Do you see what the consequences are of how you are acting?

Do you see how you got here?

Do you see where this will lead you?
Sep 25, 2018 4 tweets 1 min read
Write down what you want your future to be

With seeing comes direction. If you see clearly, you can direct yourself and lead yourself

As JBP says, what are you aiming for You need direction, especially if you are trying to live with discipline

Discipline needs purpose to be applied, that is inarguable

Aim then is a determination of your life after seeing it, and what you desire to turn into, or what you want to create
Sep 25, 2018 10 tweets 2 min read
I remember when I was a teenager I had a believe it if I could simply find the perfect program
perfect exercise
perfect supplement

it would unlock all of my muscle building dreams

-That was belief bullshit I could not even begin to calculate the amount of money I spent on magazines, on supplements that did nothing, gimmicky training tools

You add in the false expectations of being ripped in 12 weeks, or getting jacked within a year

Lot of wasted effort
Sep 25, 2018 4 tweets 1 min read
Hard facts-

Attempting to lose bodyfat without restricting energy intake is a fools errand

“How do I lose fat”

You diet.

You can waste a lot of time trying to find a magical diet

but energy restriction must happen regardless Permanent bodyfat Loss is a process, no question, and calories are not the whole equation

But they sure as hell are part of it

You eat too much, that’s why you’re fat.

Until you stop eating so much, that’s not changing
Sep 25, 2018 4 tweets 1 min read
Everything that you are is your fault

Including all the things that make you weak

Not every part of yourself is worth holding on to All transformative change has a component of deep self disgust & shame.
The parts of your personality that make you weak need to be killed

You got thing about you that you don’t like?