Jordan Lips Fitness

09/07/2026

Muscle growth THREAD

Honorable mentions

- Use a full range of motion that exposes muscles to lengthened and contracted positions

- Use appropriate exercise selection for muscles you wanna grow

- Lift with a reasonable tempo - specific tempos are largely overrated but controlling the negative is a good idea

- Make sure your technique is pretty good - “Perfect” technique is an illusion but you’ll get farther with less fatigue and joint stress if you use pretty good technique (often means considering if you’re using too much load)

- Don’t program hop - The newer you are to training the more important it is to stick with the same exercises week to week for a significant period of time so you can learn the exercises and get better at them

JL

09/03/2026

Weighted vests

I have no interest in bashing anyone and getting into that headspace

A few of you sent me this and it’s just a perfect example of some of the discussions from last week around certain exercises being better for certain things and that’s OK.

“It got people talking about bone density” is a bitttttttt of a cop out (in my opinion…you’re welcome to disagree) since lots of the “talk” is because people are really confused now lol

It’s like carnivore influencers saying that their content is great because it really gets people talking about fiber (not a perfect analogy, relax)

Weighted vest walking on an incline or in a hilly area can be a KICK ASS cardio workout

(actually awesome in cases where someone doesn’t want to run but wants to get into z2/z3/z4)

If you’re trying to improve your bone density / muscle / strength, going out for a leisurely walk wearing a weighted vest/around the house is both “better than absolutely nothing” and “way less beneficial than progressive resistance training”

(I said “probably” in the post and that’s not correct although some % of people will experience back pain but w/e for now)

That information is worth having if you’re a person interested in those outcomes

Here’s an example

Let’s say you’re interested in increasing your fiber intake

You may want information like

“Yes, high fiber wraps are definitely better than refined low-fiber options but also not as good as getting that fiber from a variety of whole plant foods”

or “Yes, watermelon and raspberries are both amazinggggg to include in your diet and all fruit is good and we should eat more overall, but if you’re specifically interested in increasing your fiber intake, raspberries are better for that”

And yes, it’s possible someone uses weighted vest walking as a lower barrier of entry way to get into other bone-density-improving stuff like lifting weights.

That doesn’t mean giving them this sort of info is bad or creating a barrier

We can do both:

Respect where people are in their journey and give them the right amount of info to make the best decision for themselves at that time

09/02/2026

Fiber ideas

Yes you can add protein to these to make them more balanced meals of course

Comment “fiber” if you want a cheat sheet with 40 high fiber foods with calories, fiber, and serving sizes listed (no strings attached)

General fiber recommendations 👇🏻

- ≥14g/1000 calories
- ≥25-35g for women, ≥30-40g for men
- More is probably better if you can tolerate it
- Increase slowly if you aren’t eating very much
- Stay adequately hydrated
- Get your fiber from a variety of sources
- Supplements are fine too but not a complete replacement for whole foods
- Spread out throughout the day (ideally)
- Some bloat/gas is normal (esp as you’re increasing)

09/01/2026

Important reality check (for both of us)

Too many of us are stuck where we are because we’re sitting in a puddle of frustration around what we think “should” be happening instead of addressing the reality of what actually is

My knee hurts and isn’t getting better because I’m in denial that I SHOULD be able to handle the amount of training I’m doing

Even though I clearly can’t right now

You’re stuck where you’re at because you think what you’re doing SHOULD be leading to weight loss

Even though it isn’t

Both of us would do well to admit that it doesn’t matter what we think SHOULD be happening

What matters is what we do with our own personal data/what is actually happening

For me, that means potentially reducing stress on my knee even further for longer and having a more gradual return to full training that may take way longer than I would want…

And accepting that “well, other people do way more training and aren’t hurt” just means f**k all for my situation

For you, it may mean accepting that even though you’re “only eating X calories”, if you’re not losing weight over a period of time, you’re not in a deficit

That could be from a lack of consistency (you’re not actually eating what you think you’re eating if you factor in absolutely everything every single day)

Or you’re doing what I’m doing and giving too many of your limited f**ks to being frustrated that “other people lose weight on these calories” or “the calorie calculator said I would”

AND IT’S FRUSTRATING, TRUST ME

I get it.

Reality isn’t always what we think is fair or what we think should be happening.

But it’s probably the most useful place to start when deciding what to do next.

JL

08/31/2026

“Hormone balance blend”

08/31/2026

Questions?

👇🏼👇🏼👇🏼👇🏼

08/27/2026

08/26/2026

Thoughts?

Super open to respectful (or disrespectful 😂) disagreement!

JL

08/25/2026

That second picture is me at my absolute leanest

About 15+ lbs. leaner than I am in the first picture today

I’m in a Club Monaco changing room in New York City, buying a pair of fashionable skinny pants that fit me for the first time.

I was so excited

I’m pretty sure they were lime green skinny jeans that stopped mid ankle

(when I say pretty sure, I’m definitely sure. They were fire [diabolical*])

I wore them with camo loafers (also fire)

Yes, there is a picture

No, I will not show you 😂

(went through a fashion phase, now I wear literally the same 3 black WOMP t-shirts and shorts every day)

Anyway I remember that day like it was yesterday.

I was so excited to wear the pants but I also remember feeling just terrible: hungry, eating two turkey burgers and green beans most meals, either not partaking or binging at social events, dealing with ED and libido issues

Just not…really enjoying myself 🤷🏻‍♂️

It always reminds me of what that cost me.

What looking like that cost me

And maybe other people get that lean and absolutely love their life.

I’m not telling them that they’re wrong and I’m not telling you what to do

Just sharing my story that while getting to my absolute leanest was cool for a hot sec

It just wasn’t worth the trade-offs for me

And oh yeah,

Anyone even uttering the words “snatched waist” is full of sh*t

JL

08/24/2026

nah, they’re not the same

I’m mad this post is getting the AI Info tag but I had to make that strava slide hahaha

This is not a “cardio is better than lifting” post.

You should do both

They’re just…not the same

Even if your HR is elevated 🙂

Does it get nerdier than this when we look at the specific adaptations and those benefits?

Absolutely

I mostly made this post because I think the physiology behind that distinction is really interesting, and because “my heart rate gets high when I lift” isn’t a great reason to assume you don’t need cardio 😉

JL