B Lewis Fitness

12/29/2025

UFC gym in Chicago was DOPE and I’m glad it’s on the southside.

12/27/2025

I have a magic pill that will change your life in 2026…

Here’s what it’ll do:

❇️ Improve cardiovascular health
❇️ Increases bone density (and lowers risk of fractures)
❇️ Improves anxiety and depression symptoms
❇️ Improves sleep quality
❇️ Increases overall energy levels
❇️ Improves self-esteem
❇️ Improves cognitive functioning
❇️ Reduces risk of dementia
❇️ Helps to prevent/manage chronic diseases
❇️ Lowers risk of hypertension and type 2 diabetes

Now beware, this pill does has some nasty side effects:

🔵 Decreased body fat
🔵 Increased muscle mass
🔵 Increased strength

If after hearing these side effects you think it’s still worth it to take this pill, I’ve got great news.

It’s available EVERYWHERE. This magic pill is called “Exercise”.

People that exercise consistently at proper intensity will enjoy all of these benefits (and many more).

If you don’t know where to start, drop a comment or send me a DM saying the word “Exercise”.

I’ve got a fitness program for any goal, so let’s start getting you results today.

12/16/2025

Cut out all the foolishness and your results will be guaranteed. The word of 2026 needs to be “Accountability” if you want to make lasting physical changes. Less emotions towards your results, and more action.

11/27/2025

Tips for not gaining (too much) fat today on Thanksgiving.

1️⃣ Breakfast: Eat a breakfast high in protein and fruits/veggies, and as close to zero carbs as possible (outside of the fruit/veggies). This can be as simple as having a protein shake and 2 oranges. The goal here is to load up on high quality nutrients and fiber. This will come in handy later.

2️⃣ Do a workout before eating your Thanksgiving food. Yes, you should take advantage of the fact that you’re going to load up on food today. Break your muscles down in a major way, so that all that food and relaxing has minimal negative effects.

3️⃣ Prioritize protein for Thanksgiving. Load your plate up with foods that are obviously a source of protein: Deviled eggs, turkey, ham, etc. When you eat these foods first, they will typically be the lowest in calories when compared to other items, and offer the best chance at promoting muscle growth.

4️⃣ Wait 15-30 minutes after eating these protein foods first before going back for the side dishes. Instead of stuffing your face as fast as possible, TAKE YOUR TIME. This will let you realize how full you probably are, which will drastically reduce the calories you can eat from high calorie carb sources.

5️⃣ Pick ONE dessert. Don’t deprive yourself of having a sweet treat. However, if you want to lose fat, you do NOT need to have multiple desserts in one day. You’ll be just fine if you get a little bit of dessert. Keyword there being “little”.

6️⃣ Remember that Thanksgiving is ONE day. Overeating a little bit for one day has pretty much no lasting effect on your weight. But come Friday morning, if you’re as serious about losing weight as you say you are…get back to regular eating habits. Thanksgiving leftovers should be for people who aren’t trying to lose weight or don’t care either way. Don’t let Thanksgiving food turn into eating everything in sight from Thursday-Sunday. You’ve done that the last few years, it’s time to get control of your habits.

Do these 6 things, and you’d be surprised how easy it is to enjoy Thanksgiving food while still being social and enjoying family and friends. This isn’t a deprivation plan, it’s having accountability for your fitness goals.

Need help developing a system that guarantees weight loss going into the new year? Like this post and send me a private message saying “SYSTEM”.

11/17/2025

It’s that time of year that makes or breaks your fitness goals every year…the holidays.

Over the next couple months you can EASILY gain an additional 10-20lbs…or you can be strategic and consistent and LOSE 10-20lbs.

There should be no surprises by the time winter is over as to why you’re either in good shape or out of shape. You have control over your choices and daily actions, and choosing to workout and eat healthy is necessary even if it’s holiday season.

To make this choice easier, I’m offering a Black Friday Special at Premeditated Health and Performance. Buy 4 training sessions, get 8 for free.

This will be enough sessions to breakthrough that plateau of feeling tired all the time, help you learn how to stay consistent with workouts even when you have a busy family life, and help you know how to have efficient workouts that can be done no matter how busy your work schedule is…

BUT

There’s a catch (there’s always a catch right).

Since I’m giving away free sessions, I’d need something in return. If you sign up for training with me for the Black Friday Special, you must also agree to have your 12 session progress documented, so I can use your progress as a testimonial. Your results will be guaranteed, so I’d like to highlight them for others to see.

So if you’re ok with being filmed in the gym, having progress photos posted on social media, and giving a testimonial, apply today.

https://brandonlewis.typeform.com/to/DHMTfOSG

I won’t be able to offer this deal to many people (since I’m giving away so many sessions for free), so apply now to secure your spot. We’ll train 2x/week, get you a nutrition plan, and the results will follow 💪🏽

11/11/2025

If you’re a man 35+ years old, I need your help!

I’m working on creating a fitness/nutrition program specifically for this demographic, and I need feedback.

This questionnaire takes about 7 minutes, so if you have some free time, it’d help me know exactly what to create.

For those interested in helping out, I’ll return the favor with some freebies at the end of the questionnaire 💪🏽

Turn data collection into an experience with Typeform. Create beautiful online forms, surveys, quizzes, and so much more. Try it for FREE.

10/31/2025

232 days until summer 2026. Start your weight loss journey now and it’ll be easy.

10/05/2025

You must remove as many barriers to working out as possible. When you reach the mindset of “I may be ___, but I’m going to workout ANYWAY”, you’ll have a physique better than you could ever imagine

09/07/2025

Low weight and high reps is NOT how you lose fat ❌

When you’re trying to drop significant bodyfat and get lean, you may be tempted to take a low weight, high reps approach.

Most people have heard that this is how to “get cut”, “burn fat”, and many other terms/phrases that mean absolutely nothing or are just flat out wrong.

Losing fat is about eating in a calorie deficit. Building muscle is about training hard enough that you cause slight muscle damage that can be rebuilt. Your bodyfat is not determined by how many reps you do, and you canNOT choose to lose bodyfat is a certain area.

Training with low weight and high reps is a bad approach for anyone looking to get lean who is NOT already a high level athlete with many years on consistent training under their belt. Taking that “low weight high rep advice” from people already in shape is pointless because… (cue drumroll)

THEM doing lightweight on an exercise like squats might be 275lbs for sets of 10-15 reps.

YOU doing lightweight squats for sets of 10-15 reps might have to be 95lbs.

You’re not going to build much muscle going that light after a few weeks.

Lightweight and high reps isn’t a certain number, it’s relative to your current strength level.

I challenge you to train heavy weights for high volume, yes, even when cutting. What you might’ve just thought was “How am I supposed to do heavy weights if it’s going to be high reps?” 🧐

Remember, “heavy” is relative to your current strength level. So if you can do 225lbs on the squat for 3 sets of 5 reps when your bulking, “heavy” for high reps might be going for 185lbs for 4 sets of 8 reps.

With this approach you’re doing 2,545lbs of MORE VOLUME than normal, all while technically doing less weight, but it will feel incredibly heavy (i.e. heavy weight for high reps).

Make the mindset shift that you will NOT avoid heavy training and use cutting weight as an excuse to go easy in the gym. You may even build muscle while losing bodyfat, which is probably more in line with your goals anyways.

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Need help reaching your fitness goal?

Click here: https://brandonlewis.typeform.com/to/OFwckodP