How To Get Jacked, Ripped and Defy Aging (SCIENCE BASED)

As we start the new year we look towards the hottest fitness trends for 2024. That said, if you want to keep up with the times then you need to make sure that you also avoid the trends in fitness that are out this year. So without further ado, here are the top 17 fitness tips and advice that you are going to want to listen to if you want to stay on top of your game and not look like a gym newb.

And to kick it all off we have to focus on the rising popularity of longevity training. The works of Dr. Andrew Huberman and Dr. Peter Attia have gone a long way towards popularizing a more global and holistic approach to fitness. It’s no longer just about one dimensional strength but rather having strengths of overall health in many more domains such as cardiovascular fitness, mobilty, flexibility and balance.

Ice baths took a big hit in 2023, with many in the lifting circles calling them worthless and actually gains killers. This may be something that is true if you always perform your ice baths within 4 hours after your hypertrophy inducing workouts. That said, why not schedule them for your off days or no cardio days? The benefits that reach far beyond the muscle growth are hard to ignore and one you won’t want to if a complete picture of health is your goal.

Ambient background noise, low not so noticeably heard, is profoundly impactful if you choose the one that works best for your goal and personal physiology. Try either green noise or pink noise if you have trouble sleeping and want to calm intrusive thoughts that keep you up at night. Try brown noise if you want to improve your focus at work and have a more productive year than last year.

The type of youtube fitness videos are also taking a step in the right direction - away from the screaming unimaginative content empty channels and more towards the true science based channels like the one you’re watching along with others like Andrew Huberman and Dr. Peter Attia. Even those fitness channels you thought were scientific have fallen victim to the study that doesn’t mean what they say it does. Tread lightly and choose carefully, your fitness education depends on it.

Think you get enough Omega-3 fatty acids in your diet? Well, particularly as you age, this may still not be enough. In this upcoming year you are definitely going to want to prioritize your omega-3 ingestion and try to exceed 5g per day especially if you are over the age of 40. New research is pointing to the anabolic potential of these nutrients in their ability to stave off muscle protein breakdown and sarcopenia. Stay tuned.

Long length partials were the talk of the town as 2023 came to a close. The issue? They are far from new, and as is almost always the case with something that everyone is talking about, they usually go too far and stray away from the forest for the trees. Just because there is some evidence as to the effectiveness of stretch tension for producing hypertrophy that doesn’t mean that full range of motion isn’t useful. In fact, it’s still just as critical to overall physique and performance development as it ever was. Find out how to incorporate both by watching the video.

Other things that get discussed in this video of the hottest fitness trends for 2024 are the increased focus on recovery supplementation for muscle growth, A.I. generated workouts and their lack of solid information, worksite health promotion, balance training and the use of anabolics as the top method of making gains in the gym this year.

Make sure to leave a comment of the trends that you think you’re seeing right now and I’d love to read it

For more videos on top fitness tips and trending workouts in fitness be sure to subscribe to my link below as well as head to athleanx.com to see what all the hype is about and get the top rated program for getting in your best shape ever by training like an athlete.

Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

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0:15 Training for Longevity
0:45 Cold Water Immersion
1:30 Ambient Background Noise
2:50 Training to Failure
3:45 Unsubstantiated Science
4:35 Drama-Free Creators
5:30 Omega 3's
6:20 Metabolic Training
7:15 Partial Reps
8:00 Fancy Intros
9:00 Bananas in Smoothie
9:30 The Use of Steroids
10:05 AI Generated Workouts
10:40 Filming Yourself in the Gym
11:30 Recovery Supplements
12:30 Heath Promotion at Work
13:10 Balance Training