Rob - Fit For Life - Stronger Every Decade

Once you have kids, it's more important than EVER to take care of your body and train it to be strong.

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

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

10 terrifying risks of visceral fat you should know about https://t.co/lL5bPsEwa9

Body fat comes in two primary types: subcutaneous fat and visceral fat. 

Subcutaneous fat is the layer that you can pinch with your fingers, the one sitting just below your skin. 

While too much of it isn't beneficial, this type of fat is generally less harmful to your health.

Visceral fat is the deeper, hidden fat that encircles your internal organs. 

It lies within your abdominal cavity and is often referred to as 'belly fat.' 

Visceral fat poses a greater threat to your health, leading to numerous severe health issues.

Here's why it's crucial to focus on reducing visceral fat:

1. Increased Heart Disease Risk

Visceral fat secretes inflammatory substances that can increase the risk of heart disease by elevating cholesterol levels and blood pressure.

2. Type 2 Diabetes

Visceral fat impairs the function of insulin, the hormone responsible for regulating blood sugar levels, leading to type 2 diabetes.

3. Stroke

The inflammation and hormonal imbalances caused by visceral fat can increase the likelihood of blood clots, raising the risk of stroke.

4. Breast Cancer

High levels of visceral fat have been associated with an increased risk of breast cancer in postmenopausal women.

5. Colorectal Cancer

Visceral fat boosts the production of certain growth hormones, which can elevate colorectal cancer risks.

6. Alzheimer's Disease

Inflammatory substances released by visceral fat may lead to brain tissue damage over time, increasing Alzheimer's disease risk.

7. Sleep Apnea

Excessive visceral fat can lead to sleep apnea, a sleep disorder characterized by periodic cessation of breathing during sleep, leading to daytime fatigue and other health issues.

8. Sexual Dysfunction

Visceral fat can lead to sexual dysfunction in both men and women by influencing the body's hormone production.

9. Depression

Visceral fat produces chemicals that can travel to the brain and affect mood, potentially leading to depression.

10. Reduced Quality of Life

High levels of visceral fat often result in low energy levels, impaired mobility, and reduced overall quality of life.

While visceral fat is harmful, the good news is it tends to be the first fat you lose when you start a weight loss plan. 

A combination of a healthy diet, regular physical activity, and sleep can help reduce this dangerous fat and safeguard your health.

But how do you know if you have high levels of visceral fat?

A DEXA or bodpod scan can tell you, but there is a simpler way.

Find your waist:hip ratio.

This chart shows your health risk based on your measurement (source: healthline) https://t.co/egpR29lZqa

How to get your waist:hip ratio:

- Standing up straight, measure the smallest part of your waist (usually right above the belly button).

- Measure the widest part of your hips or buttocks.

- Divide 1st measurement by 2nd measurement. 

This is your waist:hip ratio.

Example:

Waist circumference = 38 inches
Hip circumference = 40 inches

38/40 = waist : hip ratio of 0.95 (low risk for a man, high risk for a woman)

If your ratio puts you into the high risk category, you probably have high levels of visceral fat actively increasing your risk of serious health problems.

Need to take action to lose visceral fat?

Here's what you should do:

- A calorie deficit
- High protein (1.6g per kg)
- Resistance training - train each muscle group at least once per week.

Need to start resistance training but have no idea what to do or how to start?

Check out my program 20 Minute Muscle, which is designed to fit into busy lives and get the minimum effective dose DONE! (66% off today)

See the contents here 👇

https://t.co/jAlDkEfE9B

Find this thread useful?

Retweet the first tweet to share it with someone else and potentially save a life.

Follow me @Rob_NBF if you want to get in shape with time saving workout plans. 

https://t.co/jIlaRgjM6A

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

Dads,

Don't give up on your fitness because you believe myths like:

- Your metabolism slows at 30
- You need to work out for 4 hours per week
- You can't build muscle after 40

These are just copes.

Fitness is not about being better than someone else. 

It's about being better than you used to be.

The gym's not a luxury anymore.

It's a lifeline.

Look after your body the way you'd look after your car if it had to last you your whole life.

P.S. If you want to get stronger and gain muscle, I'm taking on clients at the moment.

You'll work closely with me, one to one, and I'll get you results.

Tap the button below to send me a DM.

(Not cheap but results are guaranteed)

https://t.co/IGuFgVWPNh

Dads, sculpting your body isn't vanity, it's respect. 

Show your kids the true power of taking care of oneself.

The average person:

- Eats dessert for breakfast
- Drinks 500 calories from liquids per day
- Sits all day
- Doesn't lift
- Snacks between meals
- Avoids eating too much meat
- Gets their first proper serving of protein at 7pm

This is why so many people are fat and sick.

Beware: 11 fat loss mistakes you might be making! Plus, the one rule for a lean and fit body 👇 https://t.co/1tLp9AaiHw

1. Trying to sweat the fat off.

If your idea of losing fat is burning it through horrible HIIT classes, spin classes, bootcamps, etc. then rest assured that isn't necessary and is actually the harder approach.

Diet is king for fat loss.

2. Not eating enough protein.

Protein will help you to keep your muscle as you lose fat.

It will also keep you feeling fuller for the same amount of calories.

AND it has a higher thermic effect, meaning you burn more calories just from digesting it!

3. Thinking your workouts burn fat.

Stop thinking you need to blast the fat off you with your workout. That's not how it works.

Lifting weights is for creating a stimulus to gain or maintain muscle.

You're lifting (and eating protein) to keep your muscle while you lose fat.

4. Trying to spot-reduce fat.

Stop doing crunches to try and remove abdominal fat. It won't work.

You don't lose fat from an area by targeting it with exercises.

You'll lose fat all over when you're in a calorie deficit. Skip the crunches. You'll have abs when you lose the fat

5. Thinking your workouts burn a lot of calories

You're better off not worrying about trying to burn calories in your workouts.

You might burn 300 calories during your workout. You can eat that in about 20 seconds. So focus your attention on what you eat instead.

6. Reacting to daily scale weight changes

Don't read into differences in your weight from one day to the next.

Your weight fluctuates every day (and during the day).

Take daily weigh-ins, but use it to create a weekly average.

7. Not walking enough

The energy required to move you around throughout the day can add up if you're active enough. If you average less than 5k steps per day, get it up to 10k+

This can help you to create or widen the required calorie deficit.

8. Worrying about meal timing

Eat when works for you and when helps you to manage hunger.

You don't need to do fasting. If the same amount ends up getting eaten, when you eat it will make no difference.

9. Cutting out carbs.

It's a myth that carbs cause fat gain.

If you cut them out, you cut out a lot of options and foods that are easy to overeat. 

That usually results in a calorie deficit - which is the only reason why it works.

10. Too many liquid calories

Water is a good choice, it can help you feel full.

Coffee and tea are good choices, as caffeine blunts hunger.

Just be aware of the calories in them. Black coffee has none. Certain drinks on the menu at starbucks have 400.

This matters.

11. Not resistance training

You should be performing some sort of resistance training program that works each muscle group at least once per week.

This will help you to maintain muscle as you lose fat, instead of losing fat AND muscle.

If you need a plan that will work your whole body with just 20 minute workouts (and options for home) check this one out:

66% off today!

https://t.co/jAlDkEfE9B

If you want to lose fat eating any food, you should track macros.

MacroFactor is the best app for this.

It will get you the right macros for losing fat and maintaining muscle, and adjust them based on your progress

Use my code ROBNBF for 2 weeks free

https://t.co/YxtU15vUQy

That's the end of this thread.

If you found it useful, please retweet the first tweet below to save someone else from fat loss frustration!

Follow me @Rob_NBF for more threads like this.

https://t.co/pgQuhVqN4f

In a world of food delivery apps and 9-5 desk jobs, the gym is no longer optional. 

It's a survival tactic.

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