Rob - Fit For Life - Stronger Every Decade

That moment of choice: Extra 30 mins of sleep or a morning workout? 

Both seem crucial for survival.

P.S.

Want to lose 15-25 lbs of fat?

My program Shred in 60 will open up again in September!

If you want first opportunity to grab a place AND get a discount, join the priority list now!

https://t.co/l8ZRE2VGoo

Dad to 2 with 1 on the way. I help dads overhaul their workout mindset to get them to Superhero Dad status with less than 60 mins/week.

Rob - Nothing Barred Fitness

If you lack time, you don't need to do things like biceps curls.

Do you really think your arms will be small if you can do 15 perfect form chinups? (with a slow tempo, no kipping whatsoever)

If you regularly drink alcohol and eat ultra-processed foods...

You shouldn't be lecturing people about aspartame.

Lifting isn't bad for your back.

Lifting with bad form is bad for your back.

Done correctly, lifting will bullet-proof your back.

Want 6 of my best resources completely free?

- 7 workout programs
- 21 high protein recipes
- SuperHero Dad Handbook
- Macro cheat sheet
- Fat loss plan
- Nutrition ebook

Go here to a sign up AND get access to my discord server:

https://t.co/KVYiQqronn

Dad to 2 with 1 on the way. I help dads become superheroes to their kids with a simple nutrition philosophy & workout programs that take less than 60 mins/week.

MIND MUSCLE CONNECTION.

Don't lift without it.

Constant tension in the target muscles is the most important thing when lifting weights.

Concentrate on it during all of your sets.

When I was a kid, I managed to get up to 100 consecutive pushups.

I'm WAY stronger now, but my pushup sets are usually only 15-20 reps.

Why?

Because now quality reps and the amount of tension I feel in the muscles is far more important than the number I can get.

How you lift the weight is much more important than how much weight you lift.

Don't forget it.

Why spend longer in the gym than necessary doing lots of convoluted stuff?

Simple works.

Get in, get it done. Get out.

If you lift weights slowly (properly), you'll never get injured.

And you don't need to warm up, either,

If you're a man over 24% body fat, read this 2 minute thread.

Your health will thank you. https://t.co/qCN1zDKm1c

Too many people focus on their WEIGHT.

This is backwards.

What says much more about your health is your body composition.

How much of you is lean mass?

How much of you is fat?

These are way more relevant for your health than your weight.

If you're a man over 24% body fat you're at greater risk of:

- Cardiovascular disease
- Type two diabetes
- Low testosterone
- Stroke

Men over 24% body fat are more likely to experience:

- Back pain
- Poor sleep
- Joint pains
- Depression
- Poor sex life
- Lack of drive
- Poor mobility
- Lack of energy
- Low confidence
- Breathing problems
- Erectile Dysfunction

End the suffering with this simple framework:

Too many people try to lose fat by increasing activity levels & ignoring their diets.

It's easier to create a calorie deficit by bringing intake down.

1 cookie could be 450 calories.

It could take you 40 minutes to burn that on a treadmill.

It's easier to not eat the cookie.

The thing is, you actually CAN still eat the cookie if you know what your calorie budget is and you know you can afford it.

Here's what you should do 👇

1. Use a macro calculator to get a ballpark figure for how many calories and how much protein you should be eating.

OR just download MacroFactor. The setup process will guide you through getting your starting macros. https://t.co/N515iBUpjw

2. Track your food with MacroFactor.

I love MacroFactor because it adjusts your numbers as you go to get you to your goal on time and it's a delight to use.

Use code ROBNBF during setup for 14 days free.
https://t.co/YxtU15vUQy

To make being in a calorie deficit easier, do these 5 things:

- Walk more.
- Get 7 hours sleep.
- Eat mostly whole foods.
- Eat protein at every meal.
- Drink 4L of water per day.

To ensure you lose FAT and not MUSCLE you must have a high protein intake.

MacroFactor will make all this easy and get you consuming enough protein for your specific body type - based on the latest science.

The best protein sources containing all amino acids come from animals:

- Fish
- Beef
- Eggs
- Pork
- Skyr
- Steak
- Chicken
- Whey protein
- Greek Yoghurt

Get something at every meal.

The other way to guarantee your weight loss is FAT and not MUSCLE is to strength train regularly.

You should be resistance training 2-4x per week.

People often make two big mistakes here👇

Mistake #1:

Doing too much.

Too many workouts. Too many exercises. Too many sets.

Strength training is a poor way to burn calories and a good way to create muscle damage that you need to recover from.

In a calorie deficit there isn't much energy for recovery.

You don't need much lifting to create a stimulus in your muscles so your body knows they're still needed and doesn't break them down for energy.

All you need is 1 hard set per major muscle group.

This thread will tell you more:
https://t.co/emfZbXVIzc

Mistake #2:

Poor exercise selection.

People try to burn fat in the gym with burpees, battle ropes and mountain climbers, all done at a high intensity with little rest.

Most people HATE this type of training, so they won't stick with it.

This type of exercise promotes SYSTEMIC FATIGUE not MUSCULAR FATIGUE.

If you want to feel tired, this is good.

If you want to retain muscle in a calorie deficit, this is bad.

Your training should look like that of someone who wants to build muscle, just with less work.

Simple 3 step framework to get below 24% bodyfat and improve your health:

- Calorie deficit
- High protein intake
- Strength train 2-4x per week.

Thank me when you're lean and all of your blood markers have improved.

Want to get on a GUIDED & structured program and lose 15-25 lbs of fat in 60 days?

- Weekly feedback
- Supportive community 
- Training programs
- Nutrition framework
- Live calls

Sign up to the Shred in 60 priority list for more details!👇

https://t.co/l8ZRE2VGoo

Callum did this on Shred in 60: https://t.co/dejdrje5FO

Chris did this on Shred in 60: https://t.co/Q7b9qAARbK

Jim did this on Shred in 60: https://t.co/HQGKqhITqb

Paul did this Shred in 60: https://t.co/ax4AIFTaJC

Tim did this on Shred in 60: https://t.co/nbnVQfeHTS

Ready to get on September's Shred in 60 intake?

There will be a short window at the end of August to sign up. If you want to be notified when places are live, then join the priority list:

https://t.co/l8ZRE2VGoo

Too many men are failing to lose fat and just accepting being overweight.

Retweet the first tweet in this thread by clicking the link below and help them out!

Follow me @Rob_NBF if you want to get lean this year!
https://t.co/QxDv5mEocq

P.S. If you want to start NOW and work with me 1-1 to lower your body fat % and improve your health, then apply at the page below:

(Not cheap but results are guaranteed)

https://t.co/Cazw6798yc

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