Rob - Fit For Life - Stronger Every Decade

The choice is simple.

Strength training consistently.

Or get weaker and weaker as you get older.

It's an easy decision.

Need some super simple workout programs that are easy for anyone to pick up and run with?

Get 7 of them here (options to fit your situation) 👇

https://t.co/k0LSc0S3VJ

I help dads become their kids' superheroes with a simple nutrition philosopy and workout programs that take less than 60 mins/week.

Rob - Nothing Barred Fitness

You'll get into lifting for the way it makes you look.

You'll stay for the way it makes you feel.

P.S. My Summer Dad Shred starts on the 3rd of July!

6 weeks of 1-1 coaching, personalised programming, nutrition guidance and accountability!

This program won't be cheap, but will 100% be worth it.

There will only be 20 spaces.

DM for more details👇

https://t.co/lpl3ee21V4

Master the art of getting ripped with this six-step process that never fails 👇 https://t.co/33QS7cQCgZ

Getting ripped requires having a base of muscle, then losing enough fat to display it in all it's glory.

This thread will teach you all you need to know about fat loss.

This is all you need to worry about for losing fat:

- Calorie deficit.
- Resistance training.
- Recovery.
- Protein intake.
- Micronutrients.
- Movement.

Everything else is either complete BS or will only move the needle a tiny amount.

✅ Calorie Deficit✅

If you're not in one, nothing's going to happen.

You can do intermittent fasting, keto, carnivore, any fad diet you like, but if you're not creating a DEFICIT OF ENERGY then you will not lose fat.

Avoid all the fad diets that make you feel like crap and just focus on foods that:

✅ Are filling
✅ Are lower calorie
✅ You enjoy eating
✅ Are high in protein (more on that later)

Here's a thread with some meals I commonly eat while losing fat
https://t.co/UIUgA4npF2

Aim for a 20% calorie deficit (20% fewer calories than the amount it takes to maintain your weight).

I used to recommend online calculators. Now I recommend using MacroFactor to find your expenditure and set your intake goals.
https://t.co/YxtU15vUQy

It's an unbelievably good app as it will adjust your targets to keep you on track for your goals, and it's all based on the latest science.

Use my code ROBNBF to get 14 days free.

✅ Resistance Training ✅

You need to be resistance training if you want to maintain muscle as you lose fat.

You SHOULD want to maintain (or build) muscle while you lose fat.

Improving your lean body mass as a % of your overall weight will totally transform the way you look.

I've had periods in my life when I squeezed workouts into my lunch hour & got it done in 20 minutes.

I often did just ONE set per muscle group (going close to failure)

This works amazingly to maintain muscle on a tight schedule.

This is the plan i used:
https://t.co/jAlDkEfE9B

Good compound exercises to cover all muscle groups:

- Incline bench
- T-bar row
- Seated dumbbell press
- Dumbbell one arm row
- Incline DB press
- Seated Row
- Barbell back squat
- Romanian Deadlifts
- Reverse luges
- Bulgarian Split Squats
- Hip thrusts

If you have more time, do a couple more sets and train RPT style:

1. First set heavy, 4-6 or 6-8 reps (depending on nature of the exercise).

Go 1 rep from absolute failure.

2. Drop weight 10% for next 2 sets and go to almost failure again.

You could spread this across 4-5 sessions per week of no more than 30 minutes each.

You could also do it across 2 or 3 longer sessions and it wouldn't make much difference. 

You don't need any isolation work while you're losing fat. You'll maintain your biceps just fine.

For more on my recommended exercises, see this thread.
https://t.co/emfZbXVIzc

✅ Recovery ✅

Don't be tempted to completely bust your balls with every workout.

You want to do the minimum effective dose when the goal is fat loss.

Seems counter-intuitive, right?

But when you're in a calorie deficit, recovery is harder.

Sleep 7+ hours a night, quality unbroken sleep if possible.

If your sleep is of poor quality you will find it harder to stick to your diet and recover from your workouts. 

Here's a thread that will help you get better quality sleep:
https://t.co/594azllrBD

✅ Protein intake ✅

You want a high protein intake.

This has several benefits:

- Maintain muscle
- Be satiated (feel full)
- Burn more calories through digestion

1.6g per KG of your bodyweight is my recommended intake that will be enough to maintain muscle (0.73g per lb)

There's no need to eat 1g per lb of your body weight, especially if you're overweight.

No one needs to eat 350g of protein. You'll probably eat more calories than necessary if you do this.

A lot of fitness content states 1g per lb as the protein guideline because it's easy and there's no negative effects for body composition from eating too much protein.

Most studies on the subject find there's no benefit beyond an intake of 1.6g per KG/0.73g per lb.

It's fine to go over your protein target as long as you stay under your calorie limit.
 
Protein actually requires more calories to digest than other foods (about 30% more), so it will help for fat loss anyway compared to other foods.

(plus, it's very filling)

✅ Micronutrients ✅

At least 80% of your diet should be from quality food that contains a lot of vitamins and minerals.

Eat eggs, beef, fish, lamb, vegetables (most veg - not root veg - is ideal for loading onto your plate as it is very filling for basically no calories).

Recovery and training is going to be worse if you eat crap food.

You also won't get to eat as much food or burn as many calories through digestion.

Highly processed foods are usually more calorie dense, so they provide more energy for how much they fill you up.

Whole foods have a higher thermic effect than processed foods.

This means you burn more calories through digestion eating whole foods vs. the same calories from processed foods.

I still recommend you eat some things that are "just for fun", but keep it under 20% of calories.

✅ Movement ✅

Forget traditional cardio.

It works to burn calories but it's unnecessary for fat loss.

Just walk. If you don't do 10,000 steps a day, start.

If you already do 10,000 steps a day, aim for more.

It's not about single days. It's about averages.

Sometimes I have days where I eat too much junk and skip workouts.

Don't look at days in isolation. Look at the average of many days.
 
If you average 80-90% on track over a long period like 6 months then you'll see results.

Want to lose fat?

Swipe the plan I used to drop 30 lbs of fat in 3 months with 20 minute workouts here (66% off for next 24 hours)

(includes multiple options for different schedules & equipment - including home training - and full nutrition framework!)
https://t.co/jAlDkEfE9B

Dads,

If your shoulder hurts, stop pushing through your workouts and figure out what's causing it.

You're likely:

Pressing too much and/or with bad form and you need to do more pulling and more mobility work.

P.S. Starting July 3rd, I'll be running a SMALL group program with limited spaces for a few dads to lose as much fat as possible over summer.

Won't be cheap, but will 100% be worth it.

DM for more details👇

https://t.co/lpl3ee21V4

Dads,

I'm sorry, but your metabolism hasn't slowed down.

- You eat more than you used to
- You move less than you used to
- You're not as active as you think
- You underestimate how much you eat

Lack of sleep makes staying consistent with fitness harder.

This is an unfortunate truth for parents.

You can use it as an excuse, or you can get on with it and do what's required anyway.

9 lessons to gain more muscle https://t.co/tbAZC3608l

1. Do less.

There's only so many workouts, sets and exercises that you need to provide the stimulus for your body to build muscle.

Destroying a body part with 30 sets isn't making it grow faster.

It's going to make recovery (and therefore results) take longer.

2. More focus on recovery

Muscle isn't built in the gym.

Muscle is broken down in the gym and built when you let your body recover from the STRESS that is lifting.

If you're hitting a muscle group again when it is still trying to recover, your results will be worse.

3. More time between workouts

Studies show that most people need 72 hours for muscles to be fully recovered from training.

Some even need 96 (recovery time increases with age and volume of training)

Don't train muscles on consecutive days. Split your body up over the week

4. Improve your form.

It's not all about adding more reps and more weight.

If your form gets worse but your numbers go up, you're only kidding yourself.

Lift weights with proper form so that your muscles receive the correct stimulus and you avoid injuries.

5. Track your lifts.

You've got to progressively overload to build muscle. You must do more weight or more reps over time.

Keep a log and refer back to it often.

You WILL forget otherwise, and you'll be stuck lifting the same weights for the same reps, and looking the same.

6. Track what you eat.

You must be in a SMALL calorie surplus and get at least 1.6g per kg of bodyweight.

Too few calories or protein and you won't gain much muscle.

Too many calories and you'll get fat. 

If you're not tracking accurately, you just don't know. 

Do it.

7. Split up your protein intake.

If you're fasting, or getting most of your protein at 1 or 2 meals, you're leaving gains on the table.

Eating protein spikes MPS. This lasts 3-4 hours.

Eat 30g+ of protein 4+ times per day.

8. Drink more water.

Muscles are 76% water.

Being hydrated is therefore incredibly important for building muscle.

Drink 3-4 litres a day.

9. Get more sleep.

Sleep is when you grow,

Human growth hormone floods your body and puts you into a prime anabolic state.

Eat protein before bed and try not to be disturbed (the good stuff happens in deep sleep).

You'd be surprised just how little training you need to build muscle.

I built muscle with 20 minute workouts when my son was a newborn baby (as that's all I could fit in).

You can get the full program here (66% off today)
https://t.co/jAlDkEfE9B

If you found this thread useful, help someone else by giving the first tweet a retweet!

Follow me @Rob_NBF for more threads like this.
https://t.co/ZIltRqHn4f

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

If you want a healthy family.

Get healthy yourself.

It really is as simple as that.

Paul must be one of a very small percentage of men who EVER fit into their wedding suit again after the big day👇 

One of several big wins on my Shred in 60 program this week https://t.co/tqZsldY6yH

P.S. I'm starting another program on the 3rd of July!

6 weeks of 1-1 coaching, personalised programming, nutrition guidance and accountability!

This program won't be cheap, but will 100% be worth it.

There will only be 20 spaces.

DM for more details👇

https://t.co/lpl3ee21V4

"I can't start now because I'm going away in July!"

Right now is the best time to start.

Life's messy and full of surprises - that's never going to change.

Waiting for a 'perfect' time to start is like waiting for a pig to fly.

No more excuses - your health can't wait!

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