Rob - Fit For Life - Stronger Every Decade

Got no time to work out? 

This 2 minute thread will bust your "no time" excuse!

(you'll gain approximately 1,000,000,000x ROI on your time spent reading this thread)

Working out is non-negotiable.

Sounds crazy, but it's true.

As you get older, you will lose muscle if you do nothing.

This increases your risk of all diseases and lowers your quality of life.

YOU NEED TO FIND TIME.

(but you don't need as much as you think)

4 important mindsets for getting results with no time:

1. Done is better than perfect.

2. Workouts don't have to be long to be effective.

3. Returns are diminishing. The 4th set won't add anywhere near as much as the 1st set.

4. 80% of results come from 20% of actions.

You only need 6 movements to cover every major muscle group.

- Vertical Push
- Vertical Pull
- Horizontal Push
- Horizontal Pull
- Squat
- Hip Hinge

1 or 2 compound exercises for each of these will transform your body.

You should: 

- Work every major muscle group 2x per week
- Allowing each muscle group 72 hours for recovery before you work it again.

Read on to see how you can do that with the minimum time required 👇

Monday - Vertical Push and Pull:

- Seated dumbbell press
- Pullups

Tuesday lower body:

- Squat
- Romanian deadlift

Wednesday: Rest

Thursday - Horizontal Push and Pull:

- Bench press
- Dumbbell rows

Friday - lower body:

- Deadlift
- Squat variation

Saturday & Sunday: Rest

This is the absolute minimum you need.

You can see progress with this IF:

- You take each set close to failure (0-3 reps in reserve).
- You progressively overload (add reps and weight over time).

If you are incredibly pushed for time, you can just do one set of each exercise.

If you have more time, do more sets. Results will be better for gaining muscle, but one set (taken close to failure) is enough if you're just trying to maintain muscle (for example, as you lose fat)

Returns are diminishing with every set that is added.

Most studies find that people generally respond best with 10-20 sets per muscle group per week, with the returns getting smaller as you get towards the higher end of that range.

Some people will do better on 10 sets than 20 sets (probably most people).

People who can recover from higher volume are more advanced or have a genetic advantage for gaining muscle (and therefore are not reading this thread).

You can do any variation of any of the exercises I listed.

For example: 

- Hack squat machine instead of squats
- Pushups instead of bench press
- Good mornings instead of deadlifts
- Lat pulldowns instead of pullups
- Barbell or bodyweight row instead of dumbbell row.

You can also arrange the exercises differently across the week.

For example, you could do two longer full body workouts:

Full Body 1:

- Squat
- Pullups
- Bench press

Full Body 2:

- Deadlift
- Rows
- Overhead press

Or you could do 6 shorter workouts with one exercise per workout:

E.g.

Monday: Squat
Tuesday: Lat pulldown
Wednesday: Incline dumbbell press
Thursday: Deadlift
Friday: Seated cable row
Saturday: Machine shoulder press

When my son was born and work was busy, I slashed my gym time by 75% and my results got better.

I put my system into a program you can buy (66% off today)

Contains lots of variations for different scenarios and schedules.

See the contents here:
https://t.co/jAlDkEfE9B

If you found this thread useful, retweet the first tweet below to help someone else who has very little time to work out!
https://t.co/XWvnyQrGwa

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

Want 21 free high protein recipes?

Get them here:

https://t.co/WIrxanaRFw

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.

Rob - Nothing Barred Fitness

I'm doubling down on this.

According to a few people in my mentions, diet coke makes you fat.

If that was true, I should be pretty fat right now because I drank coke zero REGULARLY while getting to this condition (pic from 6 days ago). https://t.co/FEccXRJDgH

Coke zero is filling & satisfies a sweet craving (for 0 kcals!)

But I'm getting backlash because I posted a pic of diet coke that came with my takeaway meal (which was a triple burger with cheesy fries & onion rings)

TRUST ME - the food was the bad part

Not the diet coke 😂

Here's the original tweet
https://t.co/P85MtisjyC

If you want to change your belief system about what you can consume while losing fat, sign up for my 60 day fat loss program, Shred in 60.

It's running currently, but will reopen again in May.

If you want a place, you need to join the priority list 👇

https://t.co/l8ZRE2VGoo

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

Proper science supporting the safety of artificial sweeteners in humans:

https://t.co/jTtQKwA7Q8

How well do you know me?

Let's go.

How old am I?

What's my favourite thing to do, whatever the weather?

What's my aspartame laden soft drink of choice?

How many alcoholic drinks do I have per year?

When you ask for coke zero, but get this instead.

Meal ruined. https://t.co/tRW15NR7HP

Lots of cardio as a strategy to lose fat is for people with too much time on their hands.

Takes way too long.

Much better ROI on your time to just not eat so much.

My fat loss program Shred in 60 is starting again in May!

If you want to make sure you get a place, you need to click below and join the priority list.

https://t.co/l8ZRE2VGoo

Chris has lost 28 lbs on Shred in 60

He's saying goodbye to the 200s forever... https://t.co/65gbQZ2oWM

If you want to get a place on the next round of Shred in 60, you need to click below and join the priority list.

https://t.co/l8ZRE2VGoo

I'm married, I have a 4 year old, a 2 year old and am extremely busy with work. 

How am I finding time to work out?

I do 2x full body sessions per week.

Probably spend about 70 minutes per week working out.

You don't need to be perfect, you need to get it done.

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 struggle to hit your protein goals, read this

(contains my 7 favourite tips to get in protein when you're at work or travelling)

Protein plays an important role in a nutrition plan for fat loss.

- It keeps you feeling full for longer.
- It's important for recovering from your workouts.
- You need it to repair and rebuild your muscles.
- You burn more calories through digestion than with fats or carbs.

If you're lifting weights with enough intensity, you'll be creating trauma in your muscle fibres that you need to repair.

Your body needs protein to repair these muscles and make them stronger.

1.6g per kg of your bodyweight per day is all you need (about 0.72g per lb).

Spreading protein intake across the day is better than getting most of it in one go.

This will give your body the signal to build muscle multiple times per day.

Once started, the process lasts for about 4 hours.

Aim for 4 servings of protein >30g per day, 3-4 hours apart.

Here are my favourite ways to get in more protein, even if you're working in an office and are too busy to prepare foods:

1. Make your own 2 minute high protein salad.

Pick up a salad pack and some chicken breast chunks for sandwiches.

Combine for a low calorie, high protein lunch (that you can track)! https://t.co/kfWAf7ClLG

2. Hard boil some eggs and bring them with you. 3 or 4 of those will give you a snack in the afternoon that helps you hit your protein goals.

Or you can make them part of your lunch.

3. Hot food counters in supermarkets

These can be hit and miss. Some of them just sell sausage rolls and pasties.

Others will sell you half a cooked chicken.

Again, buy a salad and that (or some cooked chicken breast) and you've got a very easy high protein lunch. https://t.co/xzJsxUH8C1

4. Tinned fish

Buy a pack of tinned fish - tuna or salmon.

Eat it in the office. Ignore comments from co-workers.

5. Meal prep.

Cook something like chilli con carne or a chicken curry.

Track macros of the entire batch, then weigh the batch when you're done cooking. 

Split it into multiple containers containing equal amounts and divide total macros by this number.

https://t.co/YP7KH2B3ER

6. Deli/Sandwich meat

Go into the nearest conveience shop and buy a pack of cooked ham, turkey or chicken breast.

You'll have 20-30g of protein with minimal extra calories.

Eat straight from pack. https://t.co/Ell2xD5y77

7. Skyr/0% fat Greek Yoghurt

The ultimate high protein snack.

You can get 50g of protein on the go for 300 calories with one of these.

Eat the whole thing. Perfect if there's a shop near your workplace selling these. https://t.co/OHs3xLXp83

Of course you have protein supplements as well.

My absolute favourite is The Protein Works whey 360 extreme (chocolate orange flavour)

The Protein Works have a huge range of excellent options (like pancakes and cookies)

https://t.co/1XuL4pN9mC

9 years after first using the protein works I'm now an affiliate!

You can get 10% off with my link here and code ROB10:

https://t.co/1XuL4pN9mC

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

Follow me @Rob_NBF if you're a middle aged man who wants to lose fat and get in shape.
https://t.co/82tnHTWoPz

Are you following me on Instagram?

If not, you're missing out:

https://t.co/zHjcg7Tjy5

Benefits of lifting weights:

- Improved metabolic health
- Being strong in older age
- Increased bone density
- Improved mental health
- Improved cardiovascular health

Do it and keep your physical and mental health in tip-top shape as you get older.

If you're not making any progress with your lifts....

Stop doing your own programming.

If you're short on time and you have young kids you can still lose fat and get strong.

Get this free 7 day course that will show you how to slash your workout time by at least 60% get better results!👇

https://t.co/8LO3MZRoj5

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