Rob - Fit For Life - Stronger Every Decade

The absolute minimum you need to regularly do if you want to look great naked:

- Squats
- Deadlifts
- Overhead Press
- Bench Press
- Pullups
- Rows

Do you want seven free workout programs?

Get them here 👇

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

Many people don't realise that you look WAY more muscular when you get lean.

The fastest way to "gain 10 lbs of muscle" is to lose 10 lbs of fat.

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

Always listen to your body.

The first priority of training is not getting injured.

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

Need healthy snacks that help you hit your protein goals?

Boil eggs in advance, peel and keep them in the fridge.

Bonus: People at work will look at you like you're an alien when you eat them at your desk.

Busy job Monday - Friday and spending the weekend with your kids = no time for working out, right?

Wrong!

Here's the routine I'd do:

Monday: Squats
Tuesday: Pullups
Wednesday: Dips
Thursday: RDLs
Friday: Rows

Saturday: get up early, full lower body workout
Sunday: get up early, full upper body workout.

Throughout the week, everything gets enough work.

Mon-Fri can be bodyweight stuff, or if you've got dumbbells or barbells you can fit in some bench or some RDLs.

On the weekend get up before your family and hit everything with longer sessions.

Having a 24 hour gym or a home gym make this much easier.

If you're out and about and need to grab a cheap, quick lunch...

Look for one of these to improve the macros of the meal. https://t.co/dpmYVwNhkQ

Not got time for a full workout today?

Start the day with a 10 minute workout...

Or less...

One set of pushups or pullups to failure is a lot better than nothing.

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

If you want to join the next round of Shred in 60 (where this screenshot is taken from) get on the priority list!

https://t.co/l8ZRE2VGoo

Over 40? Your bones are probably weakening by 1% every year.

Here's the alarming effects and 5 things you can do to fight back! 👇 https://t.co/sBK1taqesm

If you're over 40, you're likely losing 1% of your bone density each year.

This will cause:

- Frailty
- Disability
- Weakness
- Loss of height
- Poor quality of life
- Back and neck pain
- Increased risk of falls
- Increased risk of early death

Here's 5 ways to prevent it!👇

With osteoporosis, the tiny holes or "pores" in your bones become bigger, causing the bones to lose strength and density.

If you have osteoporosis you are at a high risk of fractures and broken bones whilst doing mundane activities such as walking.

The early stages of osteoporosis don't have any symptoms or warning signs - so it may have already begun.

Some of the earlier symptoms are receding gums, weakened grip strength and brittle nails.

The older you are, the more likely you are to develop osteoporosis as bone is broken down faster than your body is able to replace it.

Certain lifestyle factors may speed this process up.

1. Avoid smoking

Smoking is a confirmed risk factor for osteoporosis, with studies showing a correlation between tobacco use and lower bone density.

Even second hand smoke adversely impacts bone density.
https://t.co/7hIUef6Bri

2. Exercise

Exercise, in particular LOAD BEARING exercise has been shown to improve bone density.

https://t.co/60tSxDnv6t

3. Improve your diet

People with diets low in:

- Calcium
- Vitamin D
- Protein
- Magnesium
- Vitamin K

Are more likely to suffer bone density loss as they age.

Make sure you're eating:

- Dairy
- Eggs
- Fatty fish
- Meat
- Seeds
- Nuts
- Avocados
- Legumes

4. Get sunlight on your skin

Vitamin D deficiency is a huge risk factor for osteoporosis and osteopenia.

If you live somewhere where the sun disappears for half the year, you may be deficient.

All you need is 10 minutes of sun exposure per day.

5. Supplement where needed

Vitamin D supplementation is obvious if the previous tweet applies to you.

But you should also supplement vitamin K so your body can actually make use of the vitamin D it's getting.

5 ways to avoid losing 1% of your bone density per year:

- Strength train
- Stop smoking
- Improve your diet
- Get sun on your skin
- Supplement

Just 60 minutes strenth training per week could make ALL the difference to your future health and quality of life, preventing:

- Muscle loss
- Bone density loss
- Obesity
- Avoidable diseases

Here's the minimal program I recommend:

https://t.co/jAlDkEfE9B

If you found this thread useful, retweet the first tweet to potentially save someone's life!

https://t.co/Y67qm249KA

P.S. I'm looking for a few more men who want to lose 20+ pounds in 90 days.

I'll work closely with you and get you results.

60 minutes required per week.

Tap the button below to send me a DM👇

(Not cheap but results are guaranteed)

https://t.co/LqkD5DQdtu

Losing or gaining muscle mass is connected to your body fat percentage.

Lose muscle and your body fat percentage will be higher - even if you haven't gained any fat.

If you've got 40 lbs of fat on your body at 200 lbs, you're 20% body fat.

Now, lose 5 lbs of muscle and keep 40 lbs of fat.

You're now 20.5% body fat.

If you add 5 lbs of fat to replace the muscle you lost, you're now 23% body fat.

Lesson: Don't just look at the number on the scale.

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