Rob - Fit For Life - Stronger Every Decade

It's easy to only show one side of yourself online.

I'm not a health-obsessed robot. 

Some days I'm gonna eat a little bit of junk and watch sports. Today is going to be one of those days. 

I don't aim for perfection, it's unsustainable and unenjoyable.

Are you following me on Instagram?

If not, you're missing out:

https://t.co/zHjcg7Tjy5

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

Rob - Nothing Barred Fitness

Having sufficient equipment at home to always be able to get in a good workout is a massive life hack.

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

There's a lot to be said for daily MICRO workouts.

Monday: Squats
Tuesday: Pullups
Wednesday: Bench Press
Thursday: Romanian Deadlifts
Friday: Dumbbell Row
Saturday: Shoulder Press
Sunday: Rest

Muscle groups get lots of time to recover...

and insulin sensitivity will be high.

Work out for long enough and you'll become addicted to it.

Seeing the improvement to your lifts, numbers going up, body shape changing...

It's motivating!

Nobody gets this feeling from doing burpees and battle ropes at the "fat burning bootcamp"

Want 21 free high protein recipes?

Get them here:

https://t.co/WIrxanaRFw

54% of adults over 65 take four or more prescription medications.

The number one thing you can do to avoid being one of them?

Don't carry excess fat.

P.S. I’m looking for 3 men who want to lose at least 20 lbs of fat in the next 3-4 months.

You'll work closely with me, one to one, and I'll get you results.

Apply on my website:

(Not cheap but results are guaranteed)

https://t.co/bXsqgWp6gK

Can you build muscle with light weighs?

https://t.co/yVxmehlAfy

Do you want 7 free workout programs?

That's what you'll get when you join my email list (and you'll also get a week of free tips sent to your inbox!)

Sign up here 👇

https://t.co/k0LSc0S3VJ

Shocking truth: After about age 30-40, you're losing muscle mass.

Read this to keep as much of your muscle as possible 👇 https://t.co/H7JmtKcLrI

You're losing 5-8% of your muscle mass each decade.

This will lead to:

- Frailty
- Disability
- Weakness
- Insulin resistance
- Poor quality of life
- Increased risk of falls
- Poor metabolic health
- Increased risk of obesity
- Increased risk of early death https://t.co/ZWyTHGMOKM

Good news!

You can fight back against muscle loss by being physically active.

Look at the difference in the amount of muscle and fat these two 70+ men have in their thighs.

One is sedentary, the other is not. https://t.co/wNJr6jLCXq

But you don't have to be a triathlete to maintain your strength and quality of life at 70!

A simple strength training program done consistently will work wonders!

This could be done in just 10 minutes per day (read on for details).

Your training program to stop muscle loss should:

- Cover all muscle groups
- Work muscles 1-2x per week
- Take muscles close to failure
- Incorporate progressive overload (gradually increase weight or reps over time)

It doesn't have to take long to train your entire body.

You'll get great results from doing just ONE hard set per muscle group, per week.

Read this thread to see how I maintained all my muscle mass whilst reducing my gym time by 80% (evidence based):
https://t.co/xu0aoTBNCm

Recovery is absolutely KEY, especially the older you get.

If you train muscles that haven't recovered from the last session you'll get inferior results.

This study tested trained men (18-30) for how long they took to recover from a training session consisting of 3 sets to failure.

40% were recovered after 48 hours & 80% after 72 hours.

When the test was increased to 7 sets, recovery took 96 hours.
https://t.co/gCLPu591eh

The other key ingredient to maintain your muscle mass into old age is having a HIGH PROTEIN INTAKE.

Most studies agree there's no benefit from consuming more than 1.6g protein per kg of your bodyweight.

So aim for this.
https://t.co/hef2ix0zhV

However, there is a benefit to splitting protein up throughout your day.

Focus on getting 25-30g of protein per meal from a quality source.

This will be sufficient to MAXIMALLY spike muscle protein synthesis, and this process will last for about 4 hours
https://t.co/haasiHq0y3

This study found that older adults who had spread protein across the day kept more of their muscle mass than those who consumed the same amount of protein but skewed towards an evening meal (with a low protein, carb heavy breakfast).

https://t.co/BzqIQuF5on

Therefore don't just focus on total protein intake. Split up your protein intake so you're getting at least 25g from a quality source at each meal - ideally spaced 4 hours apart.

In summary:

- Muscle loss leads to poor quality of life, increased obesity & earlier death.

- You should train all muscle groups 2x per week with progressive overload & emphasis on recovery

- You should eat 1.6 protein per kg of your bodyweight, with 25-30g protein per meal.

I maintained all my muscle mass with 20 minute workouts, 3-4x per week.

I've put this into my program "20 Minute Muscle"

Includes various arrangements like 2x40 mins, or 6x13 mins, and full walkthrough & tutorials

Get it at 66% off for next 24 hours!
https://t.co/jAlDkEfE9B

Let's fight back against low quality of life due to low muscle mass!

Retweet the first tweet below to share this thread and help someone else!

Follow me @Rob_NBF if you care about your health!
https://t.co/sFWe3NYNvC

P.S. I’m looking for 3 men who want to maintain or build muscle while dropping 20+ lbs of fat.

You'll work closely with me, one to one, and I'll get you results.

Apply on my website:

(Not cheap but results are guaranteed)

https://t.co/bXsqgWp6gK

I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

I asked the guys on Shred in 60 if anyone was seeing any noticeable progress 3 weeks in, here are the first responses: https://t.co/EAUreX19En

Shred in 60 is closed for new members until this current program finishes up.

If you want to join the next one you need to get on the priority list! (will reopen in May, in time to get you looking better for summer!) 

https://t.co/l8ZRE2VGoo

Guys over 40, you're losing muscle.

Your weekly shopping list should include:

- Steak
- Eggs
- Fish
- Chicken
- Ground beef
- Greek yoghurt

What else?

You need a high protein intake (and to be strength training) if you want to retain muscle as you age.

Want 21 free high protein recipes?

Get them here:

https://t.co/WIrxanaRFw

If you're hungry all the time...

And you're still not losing weight...

I'm willing to bet you:

- Snack on junk
- Eat a lot of convenience foods
- Drink a lot of calories
- Have a low protein intake
- Don't eat many whole foods

You're making fat loss harder if you don't have a high protein intake and you don't make meals with whole foods.

Get 21 free high protein recipes here 👇

https://t.co/WIrxanaRFw

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