Rob - Fit For Life - Stronger Every Decade

98% of fat loss attempts fail.

Here are the top 10 reasons why. https://t.co/hxkruBfnjr

1. Trying to do it all with exercise.

Your Sunday morning bike ride doesn't justify you eating a triple cheese pizza.

Exercise burns way fewer calories than you think and foods contain way more.

You've got to attack this from the diet side FIRST.

2. No awareness of calorie intake.

You MUST consume fewer calories than you burn if you want to lose fat.

Even if you eat only "healthy foods", you need a calorie deficit.

You can't just load up on eggs, olives, salmon, rice, oats etc.

Calories have to be in the right range.

If you don't track you have no idea how much you're eating.

I highly recommend MacroFactor for this.

It tells you how much to eat, then you log food & update your weight regularly.

It will adjust targets to get you losing at the right rate.
https://t.co/YxtU15vUQy

It's not free but is highly worth the small monthly fee.

You can try it free for 14 days if you use my code at signup (ROBNBF)

3. Diet is too restrictive.

Attack fat loss from the diet side, but don't attack it too hard!

You need a calorie deficit, not starvation.

You should be aiming for a maximum of about 1% of your weight lost per week.

Too much more than that and it gets unsustainable.

4. Poor food choices.

You can be in the same size calorie deficit as another identical person, and have INSANE hunger while they have virtually none.

It comes down to food choices.

You've got to pick the most filling foods.

Focus on lean proteins, eggs, vegetables, fruits, and foods with a lot of fibre. 

Reduce calorie dense foods like oils, butters, nut butters etc.

You want to create as much food volume as possible.

Try to cram your plate as much as possible for the fewest calories possible.

5. Environment not set up for success.

If chocolates, cookies and takeaway menus are staring you in the face at the end of a hard day at work or with the kids, you're going to cave in eventually.

Get rid of temptation. Don't keep it in the house.

Make sure you have some healthy meals prepped ahead of time so you can stay on track when you're tired and short of time.

6. Black vs. white thinking.

Your whole diet isn't "ruined" because you accepted a cookie at work, or had pizza when you went out with your friends.

It's all just numbers.

If you can't make it fit the day, can it fit the week?

If not, get straight back on track and you'll be fine.

This isn't about how you do on one particular day.

It's about the AVERAGE of your days across a longer period - like 90-180 days.

7. No consistency.

It doesn't matter if you're in a 500 kcal deficit from Monday to Thursday if you're in a 1,000 kcal surplus from Friday to Sunday.

You've got to be on track over the LONG TERM.

You don't have to be perfect. You have to be good.

Read point 6 again.

8. Tracking calories poorly.

I advocate tracking, but you've got to do it properly.

That means you can't just "forget" to track hundreds of calories, your coffees that contain hundreds of calories, or just guess things and expect it to be accurate.

Do it properly.

9. Getting hung up on the scale.

No matter what you do, the scale doesn't go down linearly.

The scale measures more than just fat (mainly water & food weight). Ignore daily fluctuations.

Drink a glass of water, weigh yourself and you'll be heavier. See what I mean?

10. Poor Support Structure

If you're not single, you need the significant other in your life to support you in this.

You won't be successful if they're cooking meals that don't fit your goals, or always encouraging you to eat things that don't work with your targets.

Some people will even actively undermine you. If this is the case, you need to have a frank conversation.

The right person for you will understand why you need to do this and help you.

Sometimes hard questions need to be asked.

You'll notice I haven't spoken about training in this list.

That's because training SHOULD NOT be driving your fat loss.

You don't need a sweaty, exhausting workout routine.

You just need to lift enough to maintain muscle as you lose fat.

Let your diet take care of fat loss.

This is the plan I've developed over the last few years to maintain muscle with the minimum time while using diet to get lean.

Was $150, now just $47 (for 24 hours only!)

See the contents here (contains various options for different circumstances)👇

https://t.co/jAlDkEfE9B

If you found this thread useful, retweet the first tweet below to help someone else solve their fat loss problems!

Follow me @Rob_NBF if you want to get in the shape of your life.
https://t.co/QovADFHxeS

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

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.

Tap the button below to send me a DM.

(Not cheap but results are guaranteed)

https://t.co/LqkD5DQdtu

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

Everyone you meet who's in fantastic shape started working out and eating right a long time ago.

So stop expecting to be the finished article in a matter of weeks or months.

Do it for years.

Want 21 free high protein recipes?

Get them here:

https://t.co/WIrxanaRFw

If you're looking for a better way to lose fat, check out this fat loss ebook (it's free).

I'll also send you some fat loss tips over the next few days.

https://t.co/s6FhQOHCy4

I give away prizes every week on Shred in 60 for entering various competitions (small and large prizes to be won, including cash.)

Shred in 60 just closed (we're in the first week now!) but it will return in May/June.

Details below

https://t.co/HCqBzYHK9w

Thanks @Rob_NBF for the #shred60 prize of a pack of protein bars! https://t.co/leSHjsDocP

If you want to join the next round of Shred in 60, get on the priority list for more details nearer the time!

https://t.co/l8ZRE2VGoo

Protein Works

Tried this one out from @TheProteinWorks this morning

Best protein porridge I've ever had. 

I always struggle making this myself, and this was super easy and tasted great (double chocolate flavour!)

Feel incredibly full now. https://t.co/Oxwdbcf7X1

@TheProteinWorks I've bought my protein from the Protein Works for 9 years and now I'm extremely proud to be an affiliate.

Still unbeaten for taste and variety.

Get it here (use code ROB10 for 10% off):

UK only unfortunately!

https://t.co/1XuL4pN9mC

Have just realised after clicking on my own link that there is actually a US store as well!

So US guys, you can order too :)

Let's lift some weights today!

What's on your plan?

What's the hardest thing about losing fat for you?

P.S. if you want my new fat loss program at a 50% discount when it comes out, get your email address on the waitlist:

https://t.co/2uuEkPDstu

Lifting 2 x 30 minutes and keeping it up forever can change your life.

Lifting 5 x 60 minutes for the next 2 weeks won't change anything.

Are you following me on Instagram?

If not, you're missing out:

https://t.co/zHjcg7Tjy5

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 just let modern life happen to you, you'll eventually be obese.

Being in great shape in middle age doesn't happen by accident.

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

Some great home gym photos being shared on my Shred in 60 community.

Share yours below! https://t.co/CkR7Tj5Rpv

Here's mine (needs a bit of a clean in this pic!) 

- Dumbbells (the bigger ones) from Ironmaster
- SSB from Strengthshop
- Other bars, bench, rack and bumpers from Mirafit
- Floor tiles 30mm thick from Sprung Gym flooring

All UK suppliers, Ironmaster available in US & Canada. https://t.co/3au1YIY9mH

3 diet hacks that make fat loss much easier.

Fat loss is easy if you can increase the amount of food you're eating, whilst reducing the amount of calories you're eating.

Here's how 👇

1. Eat more protein.

Approximately 25-30% of the calories you consume from protein are used for digestion and metabolism.

This compares to 0-5% for fat, and 5-15% for carbs.

Protein calories aren't equal.

2. Eat more whole foods.

Like protein, you also use more calories to digest whole, unprocessed foods than you do for highly processed foods.

Combine this with the last tip and you can eat significantly more food for the same calories.

3. Eat high fibre foods.

Fibre is a type of carb that can't be digested by the body.

100g of avocado contains about 17g carbs. 

Carbs are 4 calories per gram.

13 of the 17g carbs in 100g avocado come from fibre - giving you 4g NET carbs = 16 calories from carbs.

Other good high fibre foods you can load up on:

- Strawberries
- Raspberries
- Broccoli
- Brussels sprouts
- Potatoes (assuming you eat plain)
- Apples
- Pears
- Carrots
- Beets
- Kale
- Spinach
- Peas
- Sweet potatoes

An EXCELLENT meal for fat loss would include a big portion of lean protein and lots of fibrous vegetables.

These should be from whole foods (unprocessed, single-ingredient foods).

If you eat like this you can stuff yourself and still lose fat.

Use salt + hot sauce for taste.

These free high protein recipes will help you

https://t.co/WIrxanaRFw

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