Rob - Fit For Life - Stronger Every Decade

One of my most hated terms is "clean eating".

In the right context, anything can be a good or bad choice.

In the middle of a marathon? Pure sugar is a healthy choice.

In a 1000 kcal surplus every day? An extra wild caught salmon fillet is a bad choice.

P.S.

I'm running "the best 60 day fat loss program on the internet", Shred in 60, again in April!

If you want to grab a place when they go live, get on the priority list now👇

https://t.co/l8ZRE2VGoo

I transform tired, busy, overweight dads into lean & energised champions for their families using my 20 Minute Muscle system and 10:1 nutrition protocol.

Rob - Fat Loss for Busy Dads

I've found between 0.75% and 1% of your weight per week is best to shoot for.

You can go slower too, but there's no benefit and most could go more aggressive.

1% per week is probably the max sustainable rate.

Looking to get yourself out of a rut?

Shred in 60 is the program you need 👇 https://t.co/aZxPzEvWEu

The principle of fat loss is simple.

Executing the plan isn't.

You need discipline, solutions to life's obstacles and accountability.

Not everyone can do it alone.

The worst possible approach I can imagine to fat loss:

Tons of cardio every single day.

What a horrible way to spend 10 hours of your week.

Waste of time and unpleasant.

Just control your diet.

The 3-Step method for guaranteed fat loss.  

Bookmark this thread! https://t.co/pYUc8QXCbN

Step 1. Stop believing BS.

Fat loss works because of this:

𝗖𝗮𝗹𝗼𝗿𝗶𝗲 𝗱𝗲𝗳𝗶𝗰𝗶𝘁.

This means eating fewer calories than your body burns in a day/week/month etc.

All those BS fads work because they get you into a calorie deficit.

ALL of them, no exceptions.

Intermittent fasting, keto, carnivore, the 5:2 diet...

They all just make a calorie deficit more likely.

Likewise... doing some sort of ridiculous exercise routine involving endless cardio every day does the same thing.

It just attacks the problem from the "energy out" rather than the "energy in" side of the equation.

If you want to lose fat 𝘴𝘶𝘴𝘵𝘢𝘪𝘯𝘢𝘣𝘭𝘺 then don't do any of that BS.

You don't want the biggest calorie deficit possible (which those methods will give you).

If you're a 300 lb man you might end up on 1500 calories per day doing IF and Keto

That's a recipe for failure.

You want the RIGHT calorie deficit...

So, we arrive at step 2:

𝗦𝘁𝗲𝗽 𝟮. 𝗖𝗮𝗹𝗰𝘂𝗹𝗮𝘁𝗲 𝘆𝗼𝘂𝗿 𝗶𝗱𝗲𝗮𝗹 𝗰𝗮𝗹𝗼𝗿𝗶𝗲 𝗱𝗲𝗳𝗶𝗰𝗶𝘁.

You want to lose between 0.5 and 1% of your weight per week.

Slower is OK, but you can really push yourself more.

But 1% per week is probably the max sustainable rate.

The number of calories to achieve this will be different for everyone based on your weight, muscle mass, movement levels and age.

The best way to get a STARTING number is to use a calculator or an app.

I recommend Macrofactor. It's an app that will give you your ideal calories and macros, then adjust them based on your rate of progress to keep you losing fat at the desired pace.

Use code ROBNBF to try it for 2 weeks free.
https://t.co/YxtU15vUQy

𝗦𝘁𝗲𝗽 𝟯: 𝗧𝗿𝗮𝗰𝗸 𝘆𝗼𝘂𝗿 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗮𝗻𝗱 𝗺𝗮𝗰𝗿𝗼𝘀 𝗶𝗻 𝗮𝗻 𝗮𝗽𝗽.

Macrofactor is a great app for this as well, but you can also use MyFitnessPal, Cronometer or others.

Use digital scales as much as you can and be as accurate as possible.

Be consistent in sticking to the numbers.

Give it time to work.

Don't make rash decisions based on only a few days of data. Your weight will fluctuate wildly in a short period.

It's best to take many weigh-ins, figure out the average of the week & compare to the next week.

If you regularly input your weight into MacroFactor, it will change up the macros if needed.

If not, you'll have to judge it yourself & make changes based on your rate of progress.

If you're not losing fast enough, lower your calories until you're in that 0.-1% per week range.

It's as simple as that!

Make sure you're resistance training and taking in at least 1.6g protein per KG of your body weight so you maintain muscle as you lose your weight from fat.

This is very simple, but doing it isn't easy.

To stay on track you need solutions for life's challenges, discipline and accountability.

If you can't do it alone, hire a coach.

I'm running the best 60 day group fat loss program on the internet, Shred in 60, starting April 8th!

You've got to be on the priority list if you want a chance to get a space 👇

RT the first tweet below to share this thread and help someone else to finally lose fat.

P.S. If I could guarantee you hit your fat loss goals would you be interested in working with me?

I'll craft you a custom plan, check in with you regularly, answer all questions and hold you accountable.

Sound interesting?

See more here:

https://t.co/KboC0EuNSb

Don't view a calorie deficit as being over a day.

View it as being over a week or a month.

This bigger picture approach will set you free.

Surgery vs. joining Shred in 60: https://t.co/xwiAcE80Ad

How would you rate this full body routine?

What would you add or change?

- Hack squat
- Romanian deadlift
- Chinups
- Seated shoulder press
- Chest supported t-bar row
- Dumbbell bench press

P.S. Want 10 super quick workout routines?

(5 for home, 5 for the gym)

Grab them here 👇

https://t.co/k0LSc0S3VJ

Matt revealed his abs working with me 👇 

Took about 10 weeks. https://t.co/z1bKEuYwTB

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