Want to know the secret to staying healthy and thriving in life? Look no further! We’ve broken down seven habits that every healthy guy swears by—habits you can copy starting today. So grab a pen, and let’s get started!
Why These Habits Matter
Health isn’t just about looking good in the mirror—it’s about how you feel, how your body performs, and how well it carries you through life’s challenges. Jeff Cavaliere says, “Your body is a billboard for your consistency and commitment.” These seven tips focus on holistic wellness, from fitness to mental clarity.
Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
1. Redefine Health Beyond Six-Pack Abs
- Health is more than aesthetics: Six-pack abs don’t always equal optimal health.
- Pay attention to your body: Check your nails, hair, and skin—they reveal much about your overall wellness.
- Key takeaway: Monitor all aspects of health, including what you leave behind in the toilet.
Many equate a lean physique with health, but that’s just one part of the story. Some ultra-lean individuals might struggle with hair loss or brittle nails. Conversely, someone without visible abs might run ultramarathons and be medication-free. The real question is: What does your overall health say about you?
2. Nail the Pull-Up Test
- A minimum standard: Do at least five pull-ups.
- Why it matters: Pull-ups measure core strength, upper body stability, and body fat levels.
- Notable example: Brian Shaw, weighing 420 lbs, can do six pull-ups.
Pull-ups reveal whether you have the right body fat-to-lean muscle ratio. If you’re struggling, focus on reducing excess body fat and building strength. It’s a powerful way to measure functional fitness.
How to Massively Improve Your Pull Ups Quickly (3 Steps)
3. Prioritise Resistance Training
- Why lift weights? Prevent muscle loss as you age.
- Any method works: Whether it’s weightlifting, bands, or calisthenics, the goal is progressive overload.
- Consistency is key: Your workout split doesn’t matter as much as sticking to a plan.
Strength training isn’t about looking bulky. It’s about keeping your muscles and joints resilient as you grow older. Studies show we lose muscle mass with age, but resistance training slows this decline. Commit to a routine and let your body reflect your dedication.
The Smartest Workout Routine to Build Muscle in 2025
4. Embrace the “Ility Trio”
- Focus areas: Mobility, flexibility, and stability.
- Practical test: Can you put on your socks while balancing on one leg?
- Integrate into workouts: Use full range of motion and balance challenges.
As we age, maintaining joint health and balance becomes vital. Simple actions, like touching your toes or balancing on one leg, should remain easy throughout life. Incorporate mobility drills into your routine—your future self will thank you.
5. Boost Cardio Fitness with VO2 Max Training
- What is VO2 Max? Your body’s ability to deliver oxygen efficiently.
- How to improve: High-Intensity Interval Training (HIIT) sessions.
- The test: Do stairs leave you breathless? Time to work on endurance.
Cardio isn’t just about burning calories; it’s about heart health and stamina. Even two to three sessions of short, intense bursts weekly can significantly improve your endurance.
How to Train to Improve Your VO2 Max and How It Declines with Old Age
6. Ditch Dieting for a Lifestyle
- The problem with diets: They’re temporary fixes, not long-term solutions.
- Find your groove: Whether it’s Mediterranean or intermittent fasting, stick to a sustainable approach.
- Freedom to enjoy: A balanced lifestyle includes occasional indulgences.
“The healthiest people in the world don’t diet,” Jeff explains. The trick is to enjoy what you eat while fueling your body with the nutrients it needs. A lifestyle approach means never feeling deprived.
7. Make Protein Your Priority
- Why focus on protein? It preserves muscle and supports weight loss.
- How much? Aim for 1 gram per pound of body weight daily.
- Avoid common traps: Don’t overfixate on carbs or fats.
Protein isn’t just for bodybuilders. It’s crucial for anyone looking to maintain muscle while burning fat. Combine high-quality protein sources with a balanced diet to stay strong and lean.
Final Thoughts: Copying Healthy Habits
Health isn’t just about looking good—it’s about feeling great, performing at your peak, and thriving long-term. These seven habits cover everything from fitness to mental well-being. Take it one step at a time, and remember: Consistency trumps perfection.
How to Train Your Upper Body 3 Times a Week
image sources
- Couple doing pull-ups: Anastasia Shuraeva on Pexels
- Build good habits for life: Nathan Cowley on Pexels
