# I Went From Being 30 Lbs... ![rw-book-cover](https://pbs.twimg.com/profile_images/1625999324097437696/PhApkIop.jpg) ## Metadata - Author: [[@andymewborn on Twitter]] - Full Title: I Went From Being 30 Lbs... - Category: #tweets - URL: https://twitter.com/andymewborn/status/1630581850279415808 ## Highlights - I went from being 30 lbs overweight to an Ironman after 4 months of training. I'm going to tell you the 9 main tricks here so you don't waste a day listening to bogus fitness advice. ([View Tweet](https://twitter.com/andymewborn/status/1630581850279415808)) - First things, first: Why the hell did I sign up for this? • a 2.5-mile swim • 120 miles bike ride • Then 26.2-mile run All in under 16 hours. Well... I felt fat. I was having a baby in a month. And I wanted to set a good example as a dad for my newborn. Onward papi... ([View Tweet](https://twitter.com/andymewborn/status/1630581853114757122)) - 1/ Diet is everything Big surprise huh? All I ate for months was the following: • Electrolytes • Chicken • Steak • Rice • Fruits • More electrolytes And... the occasional Chick-fil-A LFG ([View Tweet](https://twitter.com/andymewborn/status/1630581855782309889)) - 2/ Stretch I stretched for at least 30 min/day. Stretching helps: • prevent injuries • make you run faster • helps with recovery And if I didn't stretch coach would be mad. ([View Tweet](https://twitter.com/andymewborn/status/1630581858512826369)) - 3/ Electrolytes I was going pee at least 10X/day. You have to hydrate before AND after a workout. And the more water you drink... the less food you wanna eat. Very underrated tactic for my fellow dads with a big appetite. ([View Tweet](https://twitter.com/andymewborn/status/1630581861369122820)) - 4/ Zone 2 Training Most people think you are Usain Bolt sprinting for every training. Not really. You are always looking to stay in a Zone 2 heart rate for hours at a time. Think of it as a heavy power walk uphill heart rate. ([View Tweet](https://twitter.com/andymewborn/status/1630581864061865984)) - 5/ Get a coach I had 4 months. There was no time to play. I wanted to prevent myself from getting hurt. And to 10X anything you do... accountability is always the secret. Coach even thought I was crazy... but said it's possible if my head was in the right place. ([View Tweet](https://twitter.com/andymewborn/status/1630581867052187648)) - 6/ Sleep The best thing for muscle recovery? Sleep. Get 8 hours every night. I happened to have a baby right in the middle of this training... LOL But lucky for me his first 3 months he slept through the night. Blessssed. ([View Tweet](https://twitter.com/andymewborn/status/1630581869971652608)) - 7/ Massage 1x per week Again, super helpful for recovery. Also never hurts to have an excuse for a massage. This could get pricey... so if you are on a budget I recommend getting some leg compression things. Or if your partner is up for it... ask them. Ha! ([View Tweet](https://twitter.com/andymewborn/status/1630581872718909443)) - 8/ Mindset Not feeling running that day? Walk. Not feeling swimming? Doggy paddle. Not feeling a bike ride? Do an indoor one. The important part is keeping up with the habit and the movement. ([View Tweet](https://twitter.com/andymewborn/status/1630581875793354752)) - 9/ Find your rituals 5 hours into a bike ride you'll want stop. So I'd repeat to myself: "Stop listening to yourself. Start talking to yourself" This ritual got me affirming I am basically the sh*t! Try different rituals and see what works for you. ([View Tweet](https://twitter.com/andymewborn/status/1630581878561599489)) - And that's a wrap papi! Recap: 1/ Diet is everything 2/ Stretch 3/ Electrolytes 4/ Zone 2 training 5/ Get a coach 6/ Sleep 8 hours 7/ Massage 1x/week 8/Mindset 9/ Find your rituals It's going to challenge you. But challenges is where growth happens. ([View Tweet](https://twitter.com/andymewborn/status/1630581881400881153)) - If you like this, you'll love my newsletter that goes out to 9000+ friends every weekday morning: https://t.co/2UkZsdaWrj ([View Tweet](https://twitter.com/andymewborn/status/1630581884177764354))