💪 The Simple Habit That Improves Strength, Focus, and Fat Loss

PLUS: Hydration = Metabolic Efficiency

AuthorAuthor

Michael Pender & Ryan Engel
August 14, 2025

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TODAY’S LEVEL UP:

  • Coach’s Corner: The Simple Habit That Improves Strength, Focus, and Fat Loss

  • Pro Tip: Hydration isn’t just for athletes—it’s for metabolism

  • Question from Our Readers: How much water should I drink per day?

  • Fit Trivia: Which ‘90s action villain shocked audiences with a jacked physique while battling Arnold Schwarzenegger hand-to-hand?

The Simple Habit That Improves Strength, Focus, and Fat Loss

There’s one habit that improves nearly everything—from workouts to fat loss to energy levels:

“Drinking more water.”

Sounds boring? It’s not.

Hydration supports:

  • Joint health and performance

  • Metabolism and fat oxidation

  • Mental clarity and decision-making

  • Better digestion and nutrient absorption

Many guys walk around 2–3% dehydrated daily, which leads to:

  • Low energy

  • Poor gym performance

  • Slower recovery

  • Sugar cravings

Fix that, and you’ll feel the difference in just a few days.

FROM RYAN’S DESK

Waiting for the perfect moment or flawless plan is a trap. Progress demands imperfect action—showing up, learning, adjusting, and pushing forward no matter what. The man who moves forward, even with flaws, leaves the perfectionists in the dust.

Pro Tip:

Hydration = Metabolic Efficiency

Here’s a quick baseline:

  • Half your bodyweight (in pounds) in ounces per day

    (e.g., 200 lbs = 100 oz/day)

Bonus:

  • Add electrolytes if you train hard or sweat a lot

  • Start your day with 20–24 oz of water before caffeine

More water = better results. Period.

Question from Our Readers:

“How much water should I drink per day?”

– Luis, 51, from Miami

For most men over 40, the sweet spot is:

  • 3–4 liters/day or 100–130 oz, depending on body size

  • More if you’re sweating a lot, drinking caffeine, or low-carb dieting

Tip: Carry a refillable water bottle and aim to finish it 3–4x/day.

Don’t overcomplicate it—just sip throughout the day and stay ahead of thirst.

Fit Trivia: Which ‘90s action villain shocked audiences with a jacked physique while battling Arnold Schwarzenegger hand-to-hand?

Answer: Bennett from Commando (1985)! Though technically late 80s, Commando played throughout the 90s on every action channel—and Vernon Wells’ villainous turn as Bennett made him one of the most unexpectedly ripped antagonists ever. Mustache? Questionable. Traps? Legendary.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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