Rob - Fit For Life - Stronger Every Decade

Chairs destroyed more bodies than weights ever did.

Need to start working out so you can bullet proof your body?

It doesn't need to take a lot of your time.

Here's 7 free workout programs👇

https://t.co/k0LSc0S3VJ

I help dads become the inspiring leaders their families need with time saving workouts & a simple approach to nutrition that takes less than 60 mins/week.

Rob - Nothing Barred Fitness

"You should never reduce your calories below 1200 calories per day"

Actually, there are some people who need to.

Not a huge amount, but they exist.

If you're looking for a way to lose fat that doesn't make life miserable, check out this fat loss ebook (it's free).

https://t.co/s6FhQOHCy4

It is virtually impossible for me to cook chilli and not make 5 extra portions.

Takes me very little extra time...

But save future me a lot of time and stress on busy days when I don't have anything for dinner.

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

If you work from home, invest in a standing desk, some dumbbells in the corner and some crossgrips in the doorway.

Bonus points: Under desk treadmill or bike-chair. https://t.co/dBZ21kKHs5

You can get 15% off crossgrips with my link:

https://t.co/jS0JYc6mhP

It IS possible to out-train a crap diet...

But results won't be optimal and if you can't dedicate serious hours to training then you probably won't do it.

Your weekend bike ride and 2 lifting sessions aren't enough... nowhere near.

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

If you have an office job, your employer should give you the option of a standing desk and a good quality chair that adjusts to your body.

Make this the norm.

If you want to repair the damage desk duty has done to your body, start working out with weights.

7 free workout programs here👇

https://t.co/k0LSc0S3VJ

Some apps I use to help with fitness:

Tracking workouts: StrengthLog
Tracking nutrition: MacroFactor
Tracking steps: Samsung health

That's it.

Don't pay for MyFitnessPal Premium. 

Pay for MacroFactor instead.

It learns your metabolism over time due to the information you give it about what you're eating and how your weight is changing.

It will tweak your nutrition targets to keep you making progress.

If you want to try it for 2 weeks free, use my code (ROBNBF) during setup.

https://t.co/YxtU15vUQy

If you work at a computer all day, make sure your workout routine includes lots of:

- Facepulls
- Pullups
- Pull downs
- Rows https://t.co/CzcmE9X8XL

P.S. Want to join a supportive community of dad's levelling up on their fitness journey AND get access to all my programs, ebooks, recipes and video courses to help you transform with minimal, time saving workouts?

Check it out here:

https://t.co/eE3hMxfTXS

If you're working out at home, make sure it's visible to your kids.

They absorb everything.

How "Micro workouts" will change your life if you don't have time to go to the gym.

You don’t have to go to the gym to do a workout.

You don’t even have to do your workout all in one go at home.

Enter micro workouts.

I know you’re busy.

But the reality is you are not busy 100% of the time.

You have short breaks throughout your day:

- You go to get a glass of water.
- You sit and watch TV in the evening.
- You go to the toilet.
-You spend 5 minutes scrolling your phone.

You can use these little pockets of time productively.

Do just ONE hard set of a compound exercise.

- A vertical push
- A vertical pull
- A horizontal push
- A horizontal pull
- A squat
- A hip hinge

ONE hard set (that goes very close to failure, with good form) will get you a hell of a lot more results than doing nothing.

It might look like:

- Standing dumbbell press
- Pullups
- Pushups
- Dumbbell rows
- Dumbbell goblet squats
- Romanian deadlifts

There is actually evidence showing that the first set is responsible for about 70% of the overall stimulus from multiple set workouts.

Each additional set adds less, with the first set giving you a massively disproportionate amount of the overall results.

If you have time for more, you can do more. But even if you just do one set, it will be worthwhile.

Just make sure that set comes close to failure (you leave fewer than 3 reps in reserve).

You can do bodyweight exercises like pushups, dips, squats, skater squats and lunges.

As long as you come close to failure, you will provide the right stimulus for building or retaining muscle.

I would recommend you keep reps on the higher end if you're short on time.

This is because jumping straight into a 3 rep max when you're cold isn't the best idea if you want to stay injury free.

You need work up sets, and that takes time.

If you work above 10 reps, but still go to failure, you'll still provide a stimulus for building muscle....

As long as your form is good, you shouldn't have any injury trouble.

The first few reps (which are very easy) will provide most of the benefits of doing work-up sets.

Once you’re past a certain strength level, having some minimal equipment will really help you to progressively overload and take your results to the next level.

This home workout guide will help you too:

https://t.co/zPqNEMj8En

I recommend you have the following equipment at home:

- Something to do pullups on (Crossgrips would be my recommendation)
- Some adjustable dumbbells
- A bench
- Resistance bands if you can't do unassisted pullups

A lot of people say to me that they can’t do pullups at home because they don’t want to damage their doorframe, or they don’t want to fix a pullup bar to their wall or ceiling.

CrossGrips are the PERFECT solution to that.
https://t.co/jS0JYc6mhP

I used mine extensively when lockdowns started, and continued to use them multiple times per week until I got my home gym.

If I'm travelling, I'll still bring them with me.

They’re small, fold flat and easily fit in a small bag.

They don’t damage door frames and they’ll stand up to years of good use.

They also double up as pushup handles.

If you want to get some you can get 15% off if you use my affiliate link below.

https://t.co/jS0JYc6mhP

You don't have to ONLY do micro workouts - but even if you did, you could still get good results if you did them most days.

You could do micro workouts on some days, and longer workouts in a gym on the days you can.

E.g. Micro workouts Mon-Fri and gym workouts on the weekend.

The important thing is that you get something done.

Something, even if it's small, is a whole lot better than nothing.

Try it. You'll be surprised how effective it is.

If the idea of short, more manageable workouts sounds good to you, and you'd like to learn how to get OPTIMAL results with this style of training, check out my program 20 Minute Muscle

66% off today, see the contents here👇

https://t.co/2ppDbL5Qt9

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