Rob - Fit For Life - Stronger Every Decade

You don't 𝑛𝑒𝑒𝑑 to do any of these to lose fat:

1. Exercise
2. Sleep 7 hours
3. Reduce stress
4. Eliminate carbs
5. Do intermittent fasting
6. Consume nutrient-dense foods
7. Change the number of meals you eat

The only REQUIREMENT is getting into a calorie deficit.

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One of the biggest hurdles is finding some accountability.

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Rob - Nothing Barred Fitness

15 of my protein convenience tricks for when I can't cook. 

(Share yours in the comments!)

Chicken breast slices or pieces for sandwiches.

326 calories and 67g protein per pack for these ones https://t.co/6LmWhTGUHZ

Ready to eat boiled eggs.

In the UK, you can buy these from Tesco and Pret (as well as some other places)

About 14g protein and 150 calories for two eggs https://t.co/lDkZH9SFYa

Aldi chocolate protein oats.

272 calories and 14g of protein.

This is handy because all you need is a kettle (which will be in all hotel rooms). https://t.co/m3X7Q8B78z

Pre-packed salad.

Less than 50 calories (assuming no dressing).

Add sandwich meat (like chicken breast chunks from the tweet above) or ready to eat boiled eggs to up the protein content!

Easy lunch on the go (good for desk jobs when you've forgotten to bring something in). https://t.co/sE6hLKbOpc

Skyr yoghurts.

If you get the natural one (not flavoured) then you can get close to 50g protein with 300 calories (450g pot).

Flavoured ones only reduce the protein and increase the calorie count slightly. 

I will happily eat a tub for lunch or breakfast. https://t.co/op1xVDwX61

Similarly to the above, you can also use 0% fat greek yoghurt.

Check the macros on this, the protein isn't always that high, but if you have a good one (like Fage) then you can get 10 or 11g protein per 100g with 55-60 calories. https://t.co/i7oiihu2bi

To be honest, protein bars aren't great.

You're usually looking at 10-20g protein per bar and about 200 calories (not great).

They're also usually £2 or more per bar.

Grenade carb killa is one of the best options at 20g protein/226 calories, but expensive at £3 each. https://t.co/z5DWoGBSna

Protein drinks - if you buy these ready to drink from a supermarket (refrigerated section) then definitely inspect the macros.

For example, the first one pictured is 25g protein but has 205 calories.

Second one is 25g protein & 158 calories. 

Some have a lot more! https://t.co/IvMV3n2lBg

If you can buy your own whey protein and bring it with you then this is still a great option, despite the increasing prices.

If you get a whey isolate (like this one from The Protein Works) then you can get 22g protein for 92 calories. https://t.co/29iJiVL6qU

The Protein Works is my brand of choice for 9 years by the way. Unmatched quality.

Recently became an affiliate too! Get 10% off with code ROB10 and this link

https://t.co/1XuL4pN9mC

A can of tuna - about 30g protein and 120 calories per can (basically ALL protein).

Pretty cheap too.

Make sure you buy one with a ringpull if you're out and about. https://t.co/4l2Uxx16OQ

Likewise, canned salmon is also good.

Higher calorie and fat content, often comes in a bigger can.

Good micronutrient and omega 3 content!

This one from tesco contains 292 calories and 50g of protein. https://t.co/wf2xUQ6T42

Ready to eat salmon fillets (these are from Aldi but you can find them elsewhere!)

About 21 grams of protein and 210 calories per fillet. https://t.co/IypCpJ1pFU

Hot food counter at supermarkets.

These can be hit or miss, but you can often get a cooked rotisserie chicken or half chicken, or you can get cooked chicken thighs or drumsticks with various marinades on them. All hot and ready to eat.

You'll have to use generic macros. https://t.co/6D5iKiga3Q

Ready to eat seafood selection.

This one is a winner. You have to search for it, but Sainsbury's and Marks and Spencer in the UK do it. Tesco might have it as well.

It's basically just all protein, and ready to eat.

This pack is £3.50 for 174 calories and 32.4g protein. https://t.co/5fYfMMBTlK

If this thread was useful for you, you'll enjoy my free ebook about how to stay on track with nutrition if you've got an office job or you regularly travel for work.

Grab it here:

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If you found this thread useful, retweet the first tweet below to help someone else out!

Follow me @Rob_NBF if you want to stay in shape despite travelling or working in an office!
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7 Fat Loss Lies DEBUNKED and 7 things you should do instead to annihilate fat!

⚠️ 7 Fat Loss Lies They Don't Want You to Know:

1. "Cardio is the only way to lose fat!" 

WRONG! Just maintain a calorie deficit.

2. "Banish carbs forever!" 
FALSE! Carbs don't cause fat gain—excess calories do.

3. "Fat-burning workouts melt fat directly!" 
NOPE! Focus on diet and enjoyable activities.

4. "Pills and teas are magical fat-busters!" 
DANGEROUS LIE! Stick to natural, healthy methods.

5. "Crunches target belly fat!" MYTH! Fat loss happens all over the body, not in specific areas.

6. "There are miracle fat-burning foods!" WRONG! No food can directly burn fat.

7. "Light weights + high reps = fat loss!" MISLEADING! Just lift weights and focus on diet.

💥 The Real Deal: 1 Proven Fat Loss Secret: 

A Calorie Deficit.

No matter what else you do, you will not lose ANY fat unless you get into a calorie deficit.

💡 7 Game-Changing Tactics to Make a Calorie Deficit Easier:

1. Walk more—10,000 steps/day is your new goal!

2. Build muscle with strength training and raise your metabolic rate —no more boring cardio!

3. Track calories—knowledge is power.

4. Eat only when hungry—break free from mealtime norms.

5. Slash processed foods—whole foods are your secret weapon!

6. Save calories for evenings—backloading for the win!

7. Consume 1g protein per lb/body weight—stay full and protect muscle mass.

If you liked this thread, retweet the first tweet below to spread this knowledge to someone else, and help them annihilate fat forever!
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Follow me @Rob_NBF if you want to get in the best shape of your life.

Being "normal" is a health hazard!

The average person: 

- Doesn't lift 🏋️‍♀️ 
- Skimps on protein 🥩 
- Neglects daily movement 🚶‍♂️
- Eats mostly processed crap 🍕

Defy "normal" 

Take ownership of your health.

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Stop blaming your metabolism or your genes for your weight.

It's your sedentary lifestyle and crappy food choices that are sabotaging your health and physique.

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If not, you're missing out:

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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).

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4 Deadly Sins of Modern Diets and the Ultimate Lifesaving Solution to Guarantee a Long, Vibrant Life!

If you're determined to defy aging and live life to the fullest, this is a MUST-READ.

Thread 🔥👇🧵

4 ways a modern diet is killing you:

1. Too many seed oils.
2. Poor balance of omega 3:6.
3. Too much highly processed food.
4. Not enough protein.

Let's dive into these one by one... 👇

1. Too many seed oils.

Consumption of seed oils, also known as "vegetable oils", has increased massively in the past 100 years.

Prior to this humans never would have consumed this "food".

Government guidelines & mainstream health professionals label them healthy, but are they?

Seed oils are in EVERYTHING. 

If it is processed or comes in a packet or box, it very likely contains seed oils.

In addition to this, most people cook with them (and restaurants use them too).

Here's a list of seed oils:

- soybean oil 
- corn oil
- canola oil
- cottonseed oil
- rapeseed oil
- grapeseed oil
- sunflower oil
- safflower oil
- rice bran oil

The problem with these is that the process of extracting oil from the seeds causes changes in their chemical structure.

Seed oils are polyunsaturated fats. Their double carbon bonds make them prone to oxidation, causing the fatty acids to deteriorate and creating free radicals.

These fatty acids are fragile and can easily degrade to form hamful compounds.

A lot of these fatty acids in the body can make your cell membranes more sensitive to oxidation.

This is all linked to higher levels of inflammation in the body.

Here's a study linking seed oils to numerous problems:
https://t.co/qo7mcbKL1W

The summary:

"numerous lines of evidence show omega-6 polyunsaturated fat linoleic acid promotes oxidative stress, oxidised LDL, chronic inflammation & atherosclerosis, and is likely a major dietary cause of CHD, especially when consumed in the form of industrial seed oils"

Here's how to avoid too many harmful seed oils:

- Cook with olive oil, coconut oil, ghee, lard, tallow or butter
- Limit the amount of processed & packaged foods you buy
- Cook from scratch
- Reduce the amount of restaurant food you eat
- Limit mayonnaise & margarine consumption

The fats in seed oils are omega 6 fats, which brings us on to the second way a modern diet is killing you...

2. Poor balance of omega 3:6

Omega 3 and Omega 6 are essential fatty acids.

We need BOTH in our diet.

Unfortunately, most people get WAY too much omega 6 relative to their omega 3 intake.

Omega 6 isn't inherently bad, but it's found in all processed foods.

Seed oils are a source of omega 6 fats.

As a result of the proliferation of seed oils and processed foods, it is way too easy to get omega 6 fatty acids.

The ideal ratio of omega 6:3 is 4:1.

You should consume about 4 grams of omega 6 for every 1 gram of omega 3.

However, most people are WAY off this ratio and consume omega 6:3 at a ratio of 20:1 or more.

SOME of the diseases you're at greater risk from too much omega 6 are:

- cardiovascular disease
- cancer
- type 2 diabetes
- obesity
- metabolic syndrome
- irritable bowel syndrome
- macular degeneration
- rheumatoid arthritis
- psychiatric disorders
- autoimmune diseases

How to improve your omega 6 : omega 3 ratio and reduce your risk of disease:

- Get more omega 3 in your diet (see next tweet)
- Tkae a quality omega 3 supplement
- Stop using seed oils
- Reduce consumption of processed foods
- Eat out & order takeout less
- Cook from scratch

Sources of omega 3:

- Salmon
- Sardines
- Mackerel
- Chia seeds
- Herring
- Oysters
- Flaxseed
- Walnuts
- Tuna
- Free range eggs

If you're using a supplement to get more omega 3, make sure you use one that is:

- High in EPA and DHA (check amount is over 500mg of EPA and DHA per serving).

- From natural fish oil or in "re-esterified triglyceride" form.

- Filtered and tested for toxins and contaminants.

3. Too much highly processed food.

We've already covered some of the reasons why highly processed food is bad earlier in this thread:

- You'll be getting too many seed oils
- You'll be getting too much omega 6

This leads to higher levels of inflammation and risk from disease.

But there are more reasons why highly processed foods should be avoided and they all point to the same outcome:

You're more likely to become obese.

The problem with highly processed foods:

- Contain seed oils
- Too much omega 6
- Addictive
- Contain more calories
- Provide little in the way of nutrition
- Unsatiating (don't fill you up, so you eat more)
- You burn fewer calories through digestion compared to whole foods.

Excessive seed oil & omega 6 consumption is linked to disease and earlier death, but so is obesity.

If your diet contains mostly foods that you can't stop eating, are easier to eat more of, are high in calories and require less energy to digest, you are likely to end up obese!

Diseases where obesity is a risk factor (NOT an exhaustive list!):

- Type 2 diabetes
- Coronary heart disease
- Cancer
- Stroke

Obesity can also affect your quality of life and lead to psychological problems, such as depression and low self-esteem.

If you want to reduce your risk of disease, earlier death and poor quality of life, you've got to start reducing your consumption of highly processed food.

4. Not enough protein.

Most people aren't getting anywhere near enough protein.

This is being compounded by the movement portraying vegan diets as healthier (this isn't true).

Protein is needed for:

- Growth & maintenance of tissues (including muscle)
- Biochemical reactions
- Hormone function
- Provides structure to tissues
- Maintaining proper pH
- Balancing fluids
- Immune health
- Transporting & storing nutrients

Your body NEEDS the amino acids found in protein.

There are 9 essential amino acids required for optimal health.

Plant based sources of protein don't provide these aminos in high enough concentrations without careful planning.

The essential amino acids are:

- Leucine
- Lysine
- Valine
- Isoleucine
- Histidine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan

Any animal source of protein contains all of these in high concentrations.

Plant sources of protein do not (planning & combinations needed)

If your body can't get these amino acids from your diet it will break down your muscle to get them.

You do not want this to happen.

Why you must protect your muscle mass:

- Muscle helps you move freely and keeps your body strong.
- Muscle prevents you from being frail and weak in old age and having a poor quality of life.

continued👇

- Muscle makes you more insulin sensitive and gives you a place to store excess carbs from your bloodstream as glycogen
- More muscle increases your caloric needs, making it harder to gain fat.
- Muscle protects your body from trauma.

Being strong is awesome, and having more muscle makes you look leaner (greater area that fat has to cover).

How to prevent muscle loss:

- Resistance train if you are not already.
- Don't be a vegan.
- Eat at least 1.6g of protein per kg of your bodyweight
- Split up your protein intake throughout the day (25% x 4 is a good target).

You should avoid having a skewed protein intake.

This study found that the distribution of protein intake and not the total amount was associated with frailty in older adults:
https://t.co/Z4EjazRqYg

This study found that people who spread their protein intake across the day gained more muscle than those with a skewed  intake towards an evening meal (eating a higher carb, lower protein breakfast).
https://t.co/BzqIQuF5on

If thread rocked your world or dropped some knowledge bombs, do me a favor: click the link below, go back to the first tweet, and smash that retweet button! 

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Attention Dads Ready to Unleash Your Ultimate Potential?

Want to:

- Obliterate 20+ lbs of fat
- Forge a jaw-dropping physique.
- Become an awe-inspiring role model for your kids.

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The three stages of weight loss:

1. "Come on! You can have just one cookie/skip one workout!"

2. "You're no fun, live a little!"

3. "How did you do it?"

P.S. Seeking 3 committed men ready to shed 20+ lbs of fat within the next 3-4 months.

Work one-on-one with me and achieve guaranteed results.

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(Note: Investment required, but results are assured)

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Ignoring strength training =  risking muscle loss, reduced mobility & future health

Just ONE session/week could make a difference. 

Why are you not doing it?

If you're a dad with a high-pressure career, it can feel like you're drowning:

- Your job draining you
- Your kids running wild
- Juggling family, work, desperately trying to find time to keep fit

This is NOT the time to neglect self care.

It takes less time than you think.

🚨URGENT: The Great Protein Crisis and How It's Sabotaging Your Health, Strength, and Longevity!

The bitter truth: 

Most people are severely protein-starved, worsened by the false notion that vegan diets are healthier (newsflash: they're not!).

Protein's powerhouse benefits:

- Tissue growth & maintenance (including muscle)
- Biochemical reactions
- Hormone function
- Structural support for tissues
- Proper pH balance
- Fluid regulation
- Immune health
- Nutrient transport & storage

There are 9 essential amino acids crucial for peak health:

Leucine
Lysine
Valine
Isoleucine
Histidine
Methionine
Phenylalanine
Threonine
Tryptophan

Animal protein sources boast all of these in high concentrations. 

Plant sources, not so much (planning & combinations required).

If your body can't get these amino acids, it'll cannibalize your muscle. You don't want that.

Why muscle is your secret weapon:

- Boosts mobility & strength
- Fights frailty & poor quality of life
- Enhances insulin sensitivity & glycogen storage
- Raises BMR, preventing fat gain
- Shields your body
- Being strong is a game-changer, and more muscle makes you look leaner.

How to fight muscle loss:

- Embrace resistance training
- Consume at least 1.6g of protein per kg of bodyweight
- Distribute protein intake evenly throughout the day

You should be resistance training at least once per week if you want to maintain muscle and strength.

- Compound exercises will help you get more done in less time
- Each set should approach failure
- Textbook form should always be used

If you have no interest in winning any competitions, then you're better off sticking to a higher rep range, like 8+ reps.

There's lower injury risk and you get the SAME benefit for building muscle - as long as you take these sets close to failure.

Good compound exercises you could include in your routine (this will work your whole body):

- Bench Press
- Dumbbell Rows
- Overhead press
- Romanian Deadlifts
- Pullups
- Squats

You can perform any variations of these movements, e.g.:

- Machine chest press
- Seated machine row
- Seated dumbbell press
- Deadlift
- Lat Pulldown
- Hack squats

Recovery is super important.

You should be allowing muscle groups 48-96 hours to recover from a training session, and you should be aiming to sleep 7+ hours per night.

Remember, training is a stress. Growth happens when you allow yourself to recover from that stress.

Your body needs protein to repair muscle and build it back stronger.

Most studies agree that 1.6g protein per kg of bodyweight is the maximum needed for optimal hypertrophy.

However, there is evidence that splitting protein up into multiple smaller servings spaced apart is better for hypertrophy than getting larger amounts less frequently.

Aim to consume at least 30g of protein 4 times a day, spaced 4 hours apart.

🔥 If this thread ignited your passion for protein and transformed your perspective, do me a favour: 

Click the link below, return to the first tweet, and hammer that retweet button!
https://t.co/7OnBW4JH1P

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