Rob - Fit For Life - Stronger Every Decade

Made my peace a long time ago that I'm not going to win bodybuilding shows or lifting meets.

I don't care anyway.

I'm doing this to be as healthy as I can be, inspire my kids and be around longer for them.

P.S.

If you're ready to...

- Obliterate 20+ lbs of fat
- Forge a jaw-dropping physique.
- Get strong and lean

Then, hit the button to send me a DM!

(not free, but worth every penny!)

https://t.co/8X6dBT6vKe

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

📌Simple plan to lose 30 lbs in 3 months 📌

This is your easy fat loss roadmap.

(Bullet points and skimmable). https://t.co/TSdoPiFQ5p

To lose fat, remember:

- Eat fewer calories than you burn.
- Strength train 2-4 times a week.
- Eat 1.6g protein per KG of your bodyweight .
- Increase your daily step count.
- Eat mostly real, whole foods.

Use a calculator to figure out what a calorie deficit would be for you, then:

- Track your food intake.
- Use kitchen scales to measure food.
- Eyeball and estimate portions only when there's no other option.
- Try to avoid eating out & meals with unknown ingredients or sizes.

MacroFactor is the easiest thing to use to guide you through setting up your macros, tracking your macros and then adjusting them periodically to see progress at the right rate.

Use my code ROBNBF to try it free:

https://t.co/YxtU15vUQy

For protein, eat:

- Lots of lean meat, fish, eggs, and low fat dairy.

Break it up into 3-4 meals.

Don't worry if you eat more, but try not to eat less.

This thread has good meal ideas:
https://t.co/dPu4nvE5r9

To keep muscle while you lose weight, you should work all muscles 2x a week.

That could be:

- Full body workouts 2x per week.
- Upper/lower body 4x per week.
- Push, pull, leg workouts 6x per week.

You don't need much lifting to maintain muscle during fat loss. Doing more just cuts into recovery.

1 set (to failure) per muscle group per week is enough to maintain.

If you do more sessions they should be shorter.

You're just splitting up the same amount of work.

Compound exercises work lots of muscles at once:

- Incline bench
- T-bar row
- Seated dumbbell press
- Dumbbell row
- Incline DB press
- Seated Row
- Barbell back squat
- Romanian Deadlifts
- Hip thrusts

This thread has my best compound exercises: 
https://t.co/emfZbXVIzc

Rest and recover:

You get stronger when you rest after working out, not during your workouts.

Stay active to burn calories.

- Just walking more helps, you don't need to run on a treadmill.
- Keep track of your steps. Try to walk more every day.

Eat mostly whole foods:

- They fill you up more.
- They're better for you.
- You burn more calories digesting them.
- Whole foods have more nutrients. Better health = more energy.
- Hold back 20% calories for fun.

Avoid too many processed foods:

- They're linked to health problems.
- They don't fill you up as much.
- They're easy to eat too much of.

Supplements aren't really needed:

- Fat burners don't work.
- Creatine gives a small strength boost.
- Protein shakes are fine to use.
- Omega 3, Vitamin D & K2, Magnesium & Zinc can help if your diet is missing them.

You can get my program with the full blueprint of what I did to get lean & build muscle with 20 minute workouts!

Options for your desired frequency, gym+home, nutrition +more! 

Was $150, now just $47 (for 24 hours only!)

See the contents here 👇

https://t.co/jAlDkEfE9B

That's the end of this thread.

If you found it useful, please retweet the first tweet to help someone else!

Follow me @Rob_NBF for more threads like this one.
https://t.co/OZoXUhBae9

💥 If you are ready to invest in yourself, read on 💥

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

Anyone pushing 'detox teas' and 'cleanses' is selling snake oil, not health. 

Your liver and kidneys detox your body perfectly well on their own.

If you're looking for a way to lose fat that doesn't make life miserable, check out this fat loss ebook (it's free).

https://t.co/s6FhQOHCy4

Getting 4 hours of sleep to fit in a workout isn’t a badge of honour, it's a ticket to burnout. 

Sleep is as important as diet and exercise in your health journey.

P.S.

In September I'm running a fat loss group program.

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

https://t.co/l8ZRE2VGoo

Your genetics don't determine your health. 

You do. 

Same DNA, different choices, different outcomes. 

Choose wisely and stop making excuses.

Men: 

Carrying an extra 10lbs (or more) of fat? 
 
You need to read this. https://t.co/BCWhXhQIXZ

Your love handles aren't just an aesthetic issue. 

They're a testosterone thief, and trust me, you want to catch this thief.

Your extra pounds might not seem like a big deal, but they're a silent assassin of your testosterone, and the heavier you are, the worse it gets.

Imagine this, a lifetime of hard work and dreams, all hampered by this unseen enemy.

Let me spell out the 9 unfortunate realities of this testosterone drain:

- Your love life will suffer - you may struggle with getting it up.

- Remember that thing you were supposed to remember? Oh wait, lower testosterone may mess with your memory and cognition.

- Your sunny disposition? Might become clouded with mood swings and poor mental capacity.

- Extra body fat? Yeah, it's a vicious cycle. Lower testosterone leads to even more fat gain

- Your hard-earned muscles? They'll vanish with low T-levels.

- Love your hair? Well, testosterone drop might not.

- Feeling fragile? Low testosterone can lead to reduced bone density.

Are you 45 or older? Nearly half of you are on this low-T ship.

Men, you're shaping the world, running businesses, leading families, and striving for success. 

But a battle with low testosterone? That's a battle you might not win.

But it's not all doom and gloom. 

You can turn the tide. 

And no, I'm not selling you a magic pill.

Here's your five-step plan to reclaim your testosterone:

1. Lose the excess fat.

- Monitor your macros.
- Get into a calorie deficit with high protein.
- 10k steps a day.
- Hit the weights.
- Drink plenty of water.
- Kick the ultra-processed foods.

MacroFactor is the best app I've found for tracking macros and taking control of your diet.

It'll tell you everything you need to do to start, then adjust your plan as you go based on your progress.

Use my code ROBNBF for a 2 week free trial.

https://t.co/YxtU15vUQy

2. Improve your sleep. 

Just one week of moderate sleep restriction can lead to a 15% drop in testosterone. 

Do the following:

- Use blackout blinds.
- Phone in another room.
- Supplement with magnesium.
- Keep your room temperature around 65º
- No screens an hour before bed.
- Read fiction before sleep.
- Finish dinner at least 4 hours before bed.

3. Lift weights.

Regular workouts can lift your T-levels more than weight loss alone. Weight lifting, especially, is your testosterone's best friend.

Start lifting regularly. This thread will help:
https://t.co/NlifmSdLxN

If you struggle to find time for working out, check out my program 20 Minute Muscle.

It will show you how you can get results with the minimum effective dose. 

If you can spare an hour a week, it will work for you.

66% off today!

https://t.co/jAlDkEfE9B

4. Cut down alcohol.

Even low to moderate alcohol intake can lead to a swift drop in testosterone levels. 

Heavy drinking can result in low T-levels, erectile issues, and low libido.

5. Lastly, avoid BPA and phthalates. 

Impossible to dodge them all, but here's where you can start:

- Avoid using plastic containers.
- Don't heat anything in plastic.
- Use a glass kettle.
- Install a water filter.

So, to sum it up - want to save your testosterone levels? 

Lose fat, lift weights, prioritise sleep, avoid alcohol, BPA and phthalates.

That's the end of this thread!

If you want to help someone else out, use the link below to go back to the start and give the first tweet in this thread a retweet!
https://t.co/bSgjmWKgyG

Follow me @Rob_NBF if you want to transform your body.

Update on this!

It's still happening.

I'm about halfway through interviewing the final applicants.

I'll make my selection tomorrow/Saturday and it will start on Monday.

https://t.co/JD7hbahSCq

🚨 ANNOUNCEMENT! 🚨 

I'm looking for 3 committed individuals to be coached by me PUBLICLY in a modified way from my usual service, right here on Twitter!

This will be completely FREE!

Got your attention? 

Read on...👇

Everything will be public so you can follow along - including checking in for the accountability!

I won't be able to give much feedback or guidance to people who aren't part of the official program, but I think this could still be useful for anyone to follow.

If you did want to follow something like this in future AND have me guiding you, I'll be running my 60 day fat loss program (Shred in 60) in September.

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

https://t.co/l8ZRE2VGoo

If you're gaining 2 lbs a week you're gaining fat, not building muscle.

"I should have started 10 years ago, it's too late now..."

In another 10 years you'll be saying the same thing.

Start today. You'll be surprised how far you get.

Make fat loss 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.

You've still got to get into a calorie deficit, but this will make it easier.

@Rob_FitLegacy's Latest X Threads

Read threads by Rob - Fit For Life - Stronger Every Decade and get notified about future ones.