Rob - Fit For Life - Stronger Every Decade

If you want to get in shape, expect negativity from people.

All for choosing the gym and declining foods (or drinks) that don't fit your goals.

If this is coming from your partner, your chances of success are 0.

P.S. Want to stay on track with nutrition when you're working in an office or travelling for business? 

Grab my free ebook with my best tips:

https://t.co/IBc4p6yiwR

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 harsh truths that explain why you're not losing fat👇 https://t.co/jjId2Amzgk

#1. You're too impatient

A weight loss plateau and a fat loss plateau are two different things.

Many things influence your weight and the scale will jump around a lot from day to day.

It all comes down to:

- How much water you're holding
- How much food/poo you're holding

Many things can influence water retention and speed of digestion:

- Water intake
- Carb intake
- Fibre intake
- Protein intake
- Salt intake
- Stress
- Sleep
- Training
- Food volume per calorie

and more

You're not necessarily in a fat loss plateau just because the scale hasn't gone down in a week.

This is why you need to also be taking regular measurements (particularly waist) and taking pictures.

Looking leaner, measurements down & clothes fitting better?

Then it's all good!

If there's no change to those various metrics over 3 weeks or more, THEN you are not just in a weight loss plateau...

You're in a fat loss plateau and you need harsh truth #2...

2. You're not in a calorie deficit.

You can't lose fat without a calorie deficit.

Fasting, keto, carnivore, etc. all work the same way:

They make it easier to create a calorie deficit without tracking calories.

BUT it's still possible to eat too much (easily done)

The best app to track macros is Macro Factor.

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.

Tracking & eating in a deficit but still not losing weight over multiple weeks?

Then...

#3. Your tracking is crap.

There are times when you have to estimate and eyeball servings.

That should not be all the time.

When you ARE in control of your own servings you should be weighing and measuring everything accurately with digital scales to ensure maximum accuracy.

#4: You don't burn as many calories as you think

Maybe your tracking is accurate but you're tracking to the wrong number.

You might think you're moderately active when you're actually sedentary.

That's the difference between a calculator giving you 2,000 or 2,500 calories

#5. You're not active enough

When you've been in a calorie deficit for a while, your body will start to downregulate your movements and make you lazy to save energy.

You could easily do 50% fewer steps than you were at the start.

Make sure you track steps and keep them high.

#6. Your cheat days are ruining progress

Are you having weekly "one offs" where you let loose and think "one day won't matter"?

Well it does.

You could accumulate a deficit of 3,000 calories across 6 days only to completely undo it on the 7th day when you "treat yourself".

#7. You eat too much crap

In theory you will still lose weight even if you eat crap if you incorporate it into your calorie deficit and you hit the numbers you need to.

But it's making it harder for yourself.

Highly processed foods don't require as much energy to digest - you don't get any of the calories back through digestion.

You'll also be hungrier and have more cravings as the food doesn't take up as much space per calorie and they're addictive and hard to stop eating.

Bonus tip:

If you're losing weight without resistance training you're losing fat AND muscle.

If you struggle to find time for training, you need this program:

66% off today!

https://t.co/jAlDkEfE9B

If you found this thread useful, retweet the first tweet below to help someone else lose fat!

Follow me @Rob_NBF if you want to get in shape with less time.

https://t.co/5of2xLdRuL

Your lifting numbers matter less than you think. 

For time-strapped dads, it should be even less of a concern. 

You can build impressive muscle with higher rep ranges...

Remember, proper form always trumps heavier weights.

Attention Dads! 

Ready to Unleash Your Ultimate Potential?

- Obliterate 20+ lbs of fat
- Forge a jaw-dropping physique.
- Become an awe-inspiring role model for your kids.

Then, hit the button to send me a DM!

(not free, but worth every penny!)

https://t.co/0iZ79tXnIO

Your goal isn't weight loss, it's fat loss. The recipe? 

Maintain high protein intake and lift with intensity.

Want 21 free high protein recipes?

Get them here:

https://t.co/WIrxanaRFw

Expecting to transform your body in 6 weeks? 

Fat loss is fast, muscle gain is not.

Realign your expectations:

- 3 months for you to notice
- 6 for others
- 12-24 to truly look like a lifter

Dads with poor sleep can extend these timelines.

Chasing a better physique for a single date? Try investing in fitness as a way of life instead.

Being in this condition looks cool

But feels horrible https://t.co/slnpWBgn5C

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

I'm black.

What should white play and how terrible is his position? https://t.co/z508bhcACt

Left: Age 29, no kids

Right: Age 34, two kids 

Here are the 5 things I did to maintain and build on my gains with less than 90 minutes per week. https://t.co/j76XMHczly

After my son was born, I couldn't spend 90 minutes in the gym 4 times a week any more.

I had a full time job, a family and a business that was taking off.

Instead of saying "I don't have time to train"...

I did the following 5 things to keep my hard-earned muscle.

1. Find a workout frequency that worked.

I realised the best way for me to CONSISTENTLY get a workout in, was to go to the gym during my lunch break.

With walking to and from the gym, showering and changing I was able to fit in 20 minutes to work out.

I did this 4x per week.

2. Ruthlessly cut down my lifting routine.

Everything except the essentials had to go.

I ended up with a TOTAL of 8 different exercises.

2 per session, for 2 or 3 sets.

3. Plan my workouts intelligently

I had to get clever about this to get the most out of each session.

Exercise selection was key, and for the first time ever, exercise ORDER was vital 👇

It takes time to set up certain lifts with getting barbells out, setting up on a platform, loading and unloading plates, etc.

I could cut this time down if I did certain lifts consecutively.

E.g. taking some plates off after squats and dropping the bar to the floor for RDLs.

Popular equipment had no room in the plan so I wouldn't get stuck waiting.

Seated rows were popular and there was only one machine.

This is why I did T-bar rows on the unpopular landmine machine! (their loss, this machine is great!)

I also used the landmine station for shoulders, doing landmine presses, which saved me more time setting up.

4. Cut volume, increased intensity.

I did 4- 6 work sets in the whole of each session.

This was a big reduction in volume, so I had to make these sets count.

EVERY set went close to failure (within 1 rep)

5. Stopped caring about weight

I made my peace a long time ago with the fact I'm never going to be one of the strongest in the gym.

I chased hypertrophy instead.

For that, any weight works, as long as the sets go close to failure.

The advantage of this is you don't need much (or any) warming up.

If you're using a weight for your first set that you can get 10+ reps on, you can just jump straight in.

The first few easy reps give the majority of the benefits of a warmup anyway.

You also don't need to change weights between sets.

If you got 13 reps on the first set, just use the same weight again.

2nd set you should get fewer.

3rd set you should get fewer again, perhaps around 7 or 8.

All sets will be useful for hypertrophy if close to failure.

Training like this, I was able to progress from session to session, adding reps to some or all of the sets.

Once I was getting over 10 reps on all my sets, I'd go up to a heavier weight.

I was able to put on muscle and gain strength, despite having the worst sleep in the world and training less than 90 minutes per week.

I eventually left that job and trained in my home gym instead - but I still train like this (I have more kids now and my business takes up more of my time than my job did!)

I've created a whole online course around these principles with various different versions of the program, including home and hybrid options.

It's 66% off today.

See the contents here 👇

https://t.co/jAlDkEfE9B

If you found this thread useful, retweet it using the link below to save another dad from giving up on their gains and their health!

Follow me @Rob_NBF if you want more content  that will help dads stay or get in top shape!
https://t.co/gORHfkKpZv

I probably should have posted more of an "every day" pic on the right.

In that pic, I'm a few days out from a photoshoot. It's not an accurate reflection of how the condition I spent most of those 5 years in.

Here's a better one. https://t.co/MLclExFOz0

At age 70 you could be lifting twice your bodyweight, or struggling to stand. 

The actions you take now shape this future.

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