Rob - Fit For Life - Stronger Every Decade

There's a weird consensus that a workout has to last 45 minutes or more to be worthwhile.

This prevents a lot of people from even starting.

In truth, you can see results from much shorter workouts with fewer exercises and sets.

Intensity is the key.

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.

Rob - Nothing Barred Fitness

Them:

"Drinking Diet Coke? That gives you cancer!"

Them on Saturday night: https://t.co/ZZ3IPMbxBc

People talk about your 20s and 30s being crucial.

Every decade is crucial.

If you let yourself go in your 40s you're going to have a shit time in your 50s and 60s.

It doesn't take a lot of work to stay in shape - but you have to 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗲 to work.

Results for gaining muscle are the same whether your reps take 0.5 seconds or 8 seconds.

If you're running out of weight at home, use slower reps.

4 seconds down and 4 seconds up.

Niall Burns

Connor Davies

Brian Walker

Benjamin James

Quick mini check-in for the #ShredinPublic guys!

@nialljburns @ConnorSDav @thelivibluenose @tyrconnell247 

How is the week going so far?

Any wins to report or struggles you need help with?

@nialljburns @ConnorSDav @thelivibluenose @tyrconnell247 P.S.

Want to get help on a fat loss program like this?

I'm running Shred in 60 again in September!

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

https://t.co/l8ZRE2VGoo

If you want to gain muscle you need to be:

- Progressing your training.
- Eating enough calories.
- Eating enough protein.
- Recovering properly.

Fail on ONE of these and you will fail to gain muscle.

It's a delicate balance.

Grab this 50+ page guide to Dad's health and fitness.

Full of nutrition and workout solutions for the busy dad.

Completely free.

https://t.co/X5BCNBTHuB

Most of the time I don't track macros anymore.

But I've got 10 years of experience doing it.

I know exactly what I need to eat and how much to reach my goals.

If you've only just started this you need to track and do it properly, measuring and weighing foods.

The best app for tracking is MacroFactor, hands down.

It's paid, but insanely valuable.

It uses a scientific approach to update your macro targets based on your progress and metabolism.

Try it free for two weeks with my code (ROBNBF):

https://t.co/YxtU15vUQy

You can stay in shape easily in your teenage years and your 20s without really thinking about it.

This stops in your 30s and beyond.

The realities of adult life mean gaining weight unless you actively work to prevent it.

If you want to live longer, fix this silent killer. https://t.co/57wajmp2es

It's widely known that carrying excess weight increases our risk of non-communicable diseases like:

- Type 2 diabetes
- Heart disease
- Stroke
- Cancer

But, are you aware that where your body stores fat is crucial as well?

Not all body fat is created equal. 

Visceral fat is a type of fat that's stored deep in your belly, surrounding vital organs like your stomach, liver, and intestines. 

It's more hazardous than subcutaneous fat, the layer of fat just beneath your skin.

High levels of visceral fat are bad news. 

While scans provide the most accurate measurement, waist measurements can give you a good idea of your visceral fat and the potential health risks.

If you're a woman and your waist measures more than 35 inches, it's a concern. 

For men, a waist measurement over 40 inches is concerning. 

A better indicator is your waist:hip ratio. Here's a chart for reference. 

(source: healthline) https://t.co/OmW9MziTPP

How to calculate your waist:hip ratio:

1. Stand straight and measure the narrowest part of your waist.

2. Measure the widest part of your hips.

3. Divide the waist measurement by the hip measurement. 

The result is your waist:hip ratio.

If your ratio is categorized as high risk, you likely have a significant amount of visceral fat. 

This increases your risk of developing serious health problems. 

What should you do about it? Read on...

You need to lose the extra fat. 

The only way to achieve this is by consuming fewer calories than you burn.

It's often easier to control the calories you consume (input) than to increase the calories you burn (output)

Therefore, the first step is to reduce your caloric intake.

My top recommendation is to track your food intake accurately using digital kitchen scales and a tracking app like MacroFactor.

MacroFactor uses a scientific approach to calculate your energy expenditure from your food and weight entries. https://t.co/N35lvbtofk

You get a target intake based on your initial information. As you progress, these targets are adjusted based on your progress.

Try it out for free for 14 days using my code (ROBNBF)

https://t.co/YxtU15vUQy

Pro-tip: Ensure you're eating enough protein.

It promotes fullness, burns more calories through digestion, and importantly, helps you maintain muscle while you lose fat.

(If you use MacroFactor, you'll have a protein target given to you)

Engage in resistance training to maintain muscle mass. 

You don't need a gym for this. You can work every major muscle group with just six exercises.

My 20 Minute Muscle program will get you maximal results, from home or the gym, with a minimal approach

https://t.co/jAlDkEfE9B

Cardio isn't a requirement for fat loss. 

While it burns more calories and can help create a calorie deficit, you can still achieve a calorie deficit without it.

If you're not a fan of cardio, consider walking more.

Monitor your steps and aim for gradual improvements.

If you found this thread beneficial, please retweet the first tweet and help someone else to take ownership of their health! 

For more fitness tips, follow me @Rob_NBF.

https://t.co/nSYsWGvlKh

P.S. If you want to get more help from me, join my community and get:

- All my programs, courses and ebooks
- Access to my discord server
- A place to ask questions, be motivated and gain accountability.

Join here:

https://t.co/GLLv0q0tZt

The gym's not a luxury.

It's as essential as any other form of looking after your health.

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