Rob - Fit For Life - Stronger Every Decade

Choose your future:

- Living to the age of 60
- Living to the age of 90, enjoying every year
- Living to the age of 90, spending 20 of them in an armchair

this isn't all up to chance.

You can shift the odds massively and it starts with lifestyle change.

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

7 fat-shredding nutrition hacks - no fluff, just facts. https://t.co/6yNy6VxXVr

1. Eat a high protein diet including lots of meat and eggs.

Protein isn't just filling, it preserves muscle in a calorie deficit and burns more calories through digestion. 

Studies show that eggs for breakfast will lead to lower calorie intake and keep you feeling fuller longer.
https://t.co/5JSlXPaFmF

2. Postpone your calories. 

Skip societal norms and just eat when you're hungry. 

Try to reserve about 50% of your calories for evenings as this is where most diets fall down.

3. Reduce your alcohol intake.

Alcohol = empty calories so there's little room for it in your fat loss journey.

It also leads to worse decisions, often pushing you towards food.

But worst of all, it leads to abdominal obesity, ill-health & earlier death
https://t.co/N4EwBaStP7

4. Limit sugar.

High sugar intake equals more belly fat, thanks to surplus calories and its addictive and non-satiating nature. 

Yes, you can indulge occasionally but remember to stick to your calorie deficit.

https://t.co/YHzFDmftKJ

5. Reduce refined carb intake.

Refined grains such as white bread, white pasta & white rice contain less fibre and result in sharper blood sugar and insulin spikes.

This leads to energy crashes and hunger spikes - leading to overconsuming calories.

Replace with complex carbs.

6. Eat high fibre foods.

Fibre is very filling. 

You can eat a huge dinner that will keep you full until the next morning (without consuming a lot of calories) if 50-75% of the plate is fibrous vegetables and the rest is lean protein.

Season well!

7. Track your food intake.

You can follow every tip in the book but if you're not in a *calorie deficit* you will never lose any weight.

You MUST consume fewer calories than your body needs to maintain your weight.

Tracking food intake accurately will help massively.

I recommend MacroFactor for tracking your macros.

It's much better than MyFitnessPal not because of the interface, but because it adjusts its recommendations based on the progress you're making:

https://t.co/YxtU15vUQy

Use my code ROBNBF to try it free for 2 weeks.

Enjoy this thread?

Retweet the tweet below to share it with someone else who needs to take charge of their health:

Follow me @Rob_NBF for more content like this.

https://t.co/nDowFeT1Vn

P.S. You can get 6 of my programs, premium courses on fat loss, building muscle, 120 high protein recipes, access all areas of my discord and more when you join my community (currently on sale for just $10)

https://t.co/eE3hMxfTXS

💥 Want one to one help?💥

I'll provide the plan, motivation, accountability and the answer to every question you have.

I'll steer you away from the common pitfalls and keep you on track.

Apply for online coaching 👇

https://t.co/bXsqgWp6gK

Dads... Your gym membership is worthless if the only thing getting a workout is your wallet. 

Show up or quit fooling yourself.

If you can't find time, get some equipment for the home instead.

Dumbbells and a doorway pullup bar are a great place to start.

I've got all my home equipment recommendations on my discord server (free plan available)

Join here:

https://t.co/KVYiQqronn

Running a marathon to lose weight?

You'd be better off controlling your portions, eating more meat and lifting heavy.

Endless cardio with no attention to your protein intake will lead to losing muscle.

Need help with fitness and health?

Join my free community and get access to 6 great resources that will help you (recipes, workouts, books)

Join here:

https://t.co/KVYiQqronn

Just because it's called a 'salad' doesn't mean it's healthy. 

Drown lettuce in creamy dressing and top it with bacon and cheese? 

It's not health food anymore.

Quit being seduced by a new workout in every issue of Men's Health. 

The recipe for results is right here: 

Dips, Rows, Squats, Deadlifts, Chin-ups, Bench Press, Overhead Press or any solid variation of these. 

That's the real deal. The rest is fluff.

The work for the Summer 2024 body starts now.

Motivations to work out:

- Prolong your life
- Boost life's enjoyment
- Set a healthy example for your kids
- Increase muscle mass
- Control fat levels
- Release tension
- Strengthen your mindset
- Eat more food
- Spillover benefits in all life areas

If you can't afford the gym...

Do all you can to scrape together the money for a doorway pullup bar, some adjustable dumbbells and some resistance bands.

Or cancel your subscription services, stop eating so many takeaway meals and join the gym.

The only thing you need to lose fat is a calorie deficit.

These 6 things make it easier:

- Daily walks
- Good sleep
- Whole foods based diet
- Protein in every meal
- Good hydration
- Strength training

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