Rob - Fit For Life - Stronger Every Decade

Dads:

Stop trying to lose weight.

Start trying to improve your body composition.

Afterall, superhero dad-bods are BUILT.

Not just slimmed down.

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

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

I set up my home office so that even when I'm ridiculously busy, I still get SOME resistance training done.

- Crossgrips in the doorway
- Dip bars under the standing desk
- Dumbbells in the corner

I can find 5 minutes.

Usually, it's more. https://t.co/ApivVxZXO5

Crossgrips are unrivalled for doing pullups and chinups at home.

Read my review here:

https://t.co/b8ThLMJVdL

P.S. Ready to lose 20 lbs of fat or more? 

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/LqkD5DQdtu

The dad-bod you're sporting now is the product of past choices.

The choices you make today will shape the superhero physique of your future.

Remember, you have the power to redefine what "dad-bod" means.

Look at what other Dads do, then do the opposite:

- Lift weights
- Cook healthy meals
- Play physically with your kids
- Trade TV time for fun activities
- Lead by example with your approach to nutrition.

These are the keys to being a superhero dad.

Dads:

You have less time for yourself.

That's not the same as having NO time for yourself.

Prioritise fitness in your 'me time'

Dads:

Your life will be 649% better if you prioritise these three things (every day)

- At least 10 minutes of resistance training
- At least 2 nutritious meals
- At least 30 minutes of giving your kids your undivided attention

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

Shred in 60 has been life-changing for Greg https://t.co/JPonr9ckhf

I'm doing something different for the July/August version of Shred in 60.

- A smaller group
- More 1-1 time
- More customisation and personalisation
- Weekly video feedback and guidance (per client)

If you'd be interested in that then send me a DM 👇

https://t.co/lpl3ee21V4

Superheroes transform when they PUT ON their clothing.

Superhero dads transform when they TAKE OFF their clothing 👇 https://t.co/XyjkaZ5c1f

The ridiculously easy process to obliterate your dadbod without cardio.

(2 minute read) https://t.co/xEwKMzn7C6

Step 1:

Understand how fat loss works.

It's not because of magical exercises or magical "fat loss foods".

It's because of a calorie deficit.

This means taking in (eating) less energy than your body uses in a day/week/month etc..

Intermittent fasting = works by restricting times you eat, resulting in a calorie deficit

Keto & Carnivore = works by banning certain foods that are too easy to overeat, resulting in a calorie deficit

1,200 calories a day = a calorie deficit for basically everyone

"Clean eating" = works by banning foods that are high in calories and easy to overeat, resulting in a calorie deficit.

Bootcamps or plans with A LOT of exercise = works by making your body use more energy than you eat, therefore = calorie deficit

Using one of these fad diets is likely to be unsustainable as you'll end up on too few calories.

If you are a 250 lb man, 1200 calories a day is TOO LOW for you.

You need the RIGHT calorie deficit not the biggest calorie deficit.

We don't want this to be unsustainable.

Step 2:

Work out how many calories you should be eating for fat loss.

The easiest way to do this is to use a calculator to get a ballpark based on your age, weight, activity level etc.

Then start tracking food and adjust based on the progress.

The easiest way to do all of this is with an app called MacroFactor.

It will give you your starting calories (and macros) based on your stats and goals.

You track your food and update your weight & it will automatically adjust your calories based on the speed of your progress.

Try it free for 2 weeks with my code (ROBNBF)

https://t.co/YxtU15vUQy

Step 3:

Be consistent.

You should be losing around 0.5 - 1.5% of your bodyweight per week (on average).

Ignore the day to day fluctuations.

Stay consistent and give it time,.

It works.

Bonus tip!

Do some resistance training (at least 2x per week so you lose only fat and not muscle).

This doesn't have to be a lot.

I've got a program that'll work which only requires 20 minute workouts.

Grab it here (66% off today)

https://t.co/jAlDkEfE9B

That's the end of this thread.

If you found it useful, retweet the first tweet to help another dad lose fat and maintain muscle!

Follow me @Rob_NBF if you want to lose your dadbod!

https://t.co/sttd4tVke6

Your kids need to know you're invincible.

Not worry about your health.

Give them the gift of certainty.

Be the strong, healthy role model they deserve.

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