Rob - Fit For Life - Stronger Every Decade

Thinking of getting a leg curl/leg extension machine (a 2 in 1)

Anyone ever used one? Is it any good?

Also not 100% sure I have enough space 😂

Might have to get rid of the rack. https://t.co/0TkEP8nlwS

P.S.

I'm running "the best 60 day fat loss program on the internet", Shred in 60, again in April!

If you want to grab a place when they go live, get on the priority list now👇

https://t.co/l8ZRE2VGoo

I transform tired, busy, overweight dads into lean & energised champions for their families using my 20 Minute Muscle system and 10:1 nutrition protocol.

Rob - Fat Loss for Busy Dads

I often train at 10:30pm at night when I've been up since 5:30.

Not optimal.

But neither is skipping working out 4 days in a row.

So something's got to get done.

Better than nothing.

Look at this muscle loss...

You can 100% avoid this.

Just get in the gym and eat plenty of protein.

Be the strong, capable 80 year old, not the one your kids have to look after. https://t.co/PVsNXP1bQS

P.S. Want 10 super quick workout routines to help you maintain muscle in rapid time?

(5 for home, 5 for the gym)

Grab them here 👇

https://t.co/k0LSc0S3VJ

How I lost 35 lbs of fat in 24 weeks and got ripped.

Steal the stupid-simple plan!

(60-90 minutes of training per week). https://t.co/ChMscYbZHo

This is fat loss. 

I have gained 0 muscle between the two pictures.

When you lose fat you'll see a drastic transformation as long as there's a base of muscle to reveal.

You look like you're getting bigger as you get smaller.

It's an optical illusion.

I went from around 225 lbs to around 190.

I think I dropped from about 22% body fat to 10% body fat.

Here's what I did:

First thing required was a calorie deficit.

Like it or not, without one you're not losing fat.

I also kept protein high and lifted weights to ensure no muscle loss.

Like I said, this was mostly diet, but lifting was essential too.

Without lifting, muscle will be lost.

Lifting was also essential (for years) beforehand to ensure the muscle was there to reveal from the fat loss.

𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆

I have 3 young kids (two at the time of this cut) and my life is very busy.

I have a good home gym setup, but could only really make time for 60-90 minutes per week, with sessions snatched here and there - late at night or early in the morning. https://t.co/yRasIPc2G7

This is obviously not optimal.

But optimal isn't required to still get great results. 

Stop using excuses and just do the best you can.

1 hard set is enough to create a stimulus for your muscles. 

Something is A LOT better than nothing.

To maintain muscle, I had to hit all major muscle groups at least once per week with a hard set to failure.

Studies back this up:
https://t.co/0VrYVMfB9J

This study found that 3 training sessions per week resulted in muscle gains over 16 weeks.

After 16 weeks, training was reduced to one third of phase 1 and muscle mass was maintained for 32 weeks following this approach.

https://t.co/2wtfkNVFaT

To cover all major muscle groups I picked 1-2 exercises from each of these categories:

- Vertical push
- Vertical pull
- Horizontal push
- Horizontal pull
- Squat
- Hinge

I also sometimes trained abs & calves but it was rare.

These were the actual exercises 👇

- Seated dumbbell shoulder press
- Chinups
- Dumbbell bench press
- Seated row
- Safety bar squat
- Romanian deadlift

I eventually swapped some out towards the end to keep it fresh.

I put in lat pulldowns, barbell back squats and single arm dumbbell rows.

I hit each of these exercises for two work sets, leaving 0-1 reps in reserve.

I arranged this across the week as an upper/lower body split.

I rotated exercises to work whatever muscle group had gone longest without training.

For my diet, I got my macro split by using MacroFactor.

It set my protein at around 1.6g per KG (you can choose low, medium or high).

In general, studies to not find there to be a benefit from going higher than 1.6g/kg.

I logged my food and my weight daily and macrofactor adjusted my macros weekly to keep me on track for my goal - building a picture of my calorie expenditure over time. https://t.co/DRmBa6S0ws

It's a great app, I fully endorse it.

Use my code ROBNBF to try it free for 2 weeks

https://t.co/YxtU15vUQy

I took a refeed day once per week near the end to help with energy, social plans and ticking off some cravings without delaying progress.

A refeed is a PLANNED increase in calories to maintenance. It is not a cheat day.

I had a couple of diet breaks along the way too.

This is like an extended refeed. Helps with long term adherence rather than trying to go all in one sprint.

What's easier? Running 15 miles or running 5 miles 3 times?

You can easily follow this same process to get similar results.

With at least 2 years of consistent lifting behind you, you should have a good base of muscle to reveal.

If not, you'll still lose excess fat and be in a great place to start gaining some muscle.

If you need guidance, support and accountability to lose fat, check out my program Shred in 60.

People lose 15-20 lbs in 8 weeks on average.

The next program starts on April 8th. You can join the priority list here to begin on that date:

https://t.co/l8ZRE2VGoo

That's the end of this thread. Please RT the first tweet to help someone else lose fat!

https://t.co/5JIQALeCFM

P.S. If I could guarantee you hit your fat loss goals would you be interested in working with me?

I'll craft you a custom plan, check in with you regularly, answer all questions and hold you accountable.

Sound interesting?

See more here:

https://t.co/KboC0EuNSb

Read Jim's words in his final Shred in 60 check-in if you think you don't need a coach: https://t.co/HYSdCnYUq0

If the last rep in your set doesn't take a lot longer than the first rep, you're not training hard enough.

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

Get 10 of them here (options to fit your situation, home or gym) 👇

https://t.co/k0LSc0S3VJ

Older people who ate protein at breakfast maintained more muscle than those with the same total protein intake, but skewed towards an evening meal.

(study link below)

Don't make the mistake of thinking total protein is all that matters.

Distribution of it still matters.

https://t.co/BzqIQuF5on

This study is of interest as well:

https://t.co/haasiHq0y3

P.S. Grab 21 high protein recipes for free here:

https://t.co/WIrxanaRFw

If you don't compete in any kind of strength competition then there is zero need to lift below 5 reps.

You'll get the same benefits from moderate to high reps, with less of the risk and stress on the body.

The older you get, the more recovery you should have between your lifting sessions.

A 60 year old may need 96 hours between sessions target the same muscles but a 20 year old could get away with 48 hours.

Look at the difference between these two people in their 70s:

One is sedentary, one is active.

This is why you can't just sit around as you grow old. https://t.co/jqo34sivRV

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