Rob - Fit For Life - Stronger Every Decade

Not eating 500 calories is easier than working out to burn 500 calories.

And it's not even close.

If you want to lose fat look at what you're eating.

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

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

If you're:

- Overweight
- New to working out
- Older or middle-aged

And your trainer wants to "beast you" with 50 burpees, shuttle runs, battle runs and mountain climbers.

You need to find a new trainer.

There's a story that inspired this post (and it upset me)

Read it here in the caption:

https://t.co/xodh5diVxo

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

My 6 simple steps for predictable and reliable fat loss

(the framework I use with every online client)

Thread👇 https://t.co/XIbwzfduHi

This is what matters for fat loss:

- Calorie deficit.
- Resistance training.
- Recovery.
- Protein intake.
- Micronutrients.
- Movement.

Everything else is either a scam or will only move the needle a tiny amount.

✅ Calorie Deficit✅

If you're not in one, nothing's going to happen.

You can do intermittent fasting, keto, carnivore, any fad diet you like, but if you're not creating a DEFICIT OF ENERGY then you will not lose fat.

Avoid all the fad diets that make you feel like crap and just focus on foods that:

✅ Are filling
✅ Are lower calorie
✅ You enjoy eating
✅ Are high in protein (more on that later)

Here's a thread with some meals I commonly eat while losing fat
https://t.co/UIUgA4npF2

Aim for a 20% calorie deficit (20% fewer calories than the amount it takes to maintain your weight).

I used to recommend online calculators. Now I recommend using MacroFactor to find your expenditure and set your intake goals.
https://t.co/YxtU15vUQy

It's an unbelievably good app as it will adjust your targets to keep you on track for your goals, and it's all based on the latest science.

Use my code ROBNBF to get 14 days free.

✅ Resistance Training ✅

You need to be resistance training if you want to maintain muscle as you lose fat.

You SHOULD want to maintain (or build) muscle while you lose fat.

Improving your lean body mass as a % of your overall weight will totally transform the way you look.

I've had periods in my life when I squeezed workouts into my lunch hour & got it done in 20-30 minutes.

Often doing just ONE set per muscle group per week.

This is fine to maintain muscle if you work close to failure.

Use compound exercises and cover all muscle groups.

Good compound exercises to cover all muscle groups:

- Incline bench
- T-bar row
- Seated dumbbell press
- Dumbbell one arm row
- Incline DB press
- Seated Row
- Barbell back squat
- Romanian Deadlifts
- Reverse luges
- Bulgarian Split Squats
- Hip thrusts

If you have more time, do a couple more sets and train RPT style:

1. First set heavy, 4-6 or 6-8 reps (depending on nature of the exercise).

Go 1 rep from absolute failure.

2. Drop weight 10% for next 2 sets and go to almost failure again.

You could spread this across 4-5 sessions per week of no more than 30 minutes each.

You could also do it across 2 or 3 longer sessions and it wouldn't make much difference. 

You don't need any isolation work while you're losing fat. You'll maintain your biceps just fine.

For more on my recommended exercises, see this thread.
https://t.co/emfZbXVIzc

✅ Recovery ✅

Don't be tempted to go hell for leather with your workouts.

You want to do the minimum effective dose.

When you're in a calorie deficit, recovery is already harder.

Sleep 7+ hours a night, quality unbroken sleep if possible.

If your sleep is of poor quality you will find it harder to stick to your diet and recover from your workouts. 

Here's a thread that will help you get better quality sleep:
https://t.co/594azllrBD

✅ Protein intake ✅

You want a high protein intake.

This has several benefits:

- Maintain muscle
- Be satiated (feel full)
- Burn more calories through digestion

1.6g per KG of your bodyweight is my recommended intake that will be enough to maintain muscle (0.73g per lb)

There's no need to eat 1g per lb of your body weight, especially if you're overweight.

No one needs to eat 350g of protein. You'll probably eat more calories than necessary if you do this.

A lot of fitness content states 1g per lb as the protein guideline because it's easy and there's no negative effects for body composition from eating too much protein.

Most studies on the subject find there's no benefit beyond an intake of 1.6g per KG/0.73g per lb.

It's fine to go over your protein target as long as you stay under your calorie limit.
 
Protein actually requires more calories to digest than other foods (about 30% more), so it will help for fat loss anyway compared to other foods.

(plus, it's very filling)

✅ Micronutrients ✅

At least 80% of your diet should be from quality food that contains a lot of vitamins and minerals.

Eat eggs, beef, fish, lamb, vegetables (most veg - not root veg - is ideal for loading onto your plate as it is very filling for basically no calories).

Recovery and training is going to be worse if you eat crap food.

You also won't get to eat as much food or burn as many calories through digestion.

Highly processed foods are usually more calorie dense, so they provide more energy for how much they fill you up.

Whole foods have a higher thermic effect than processed foods.

This means you burn more calories through digestion eating whole foods vs. the same calories from processed foods.

I still recommend you eat some things that are "just for fun", but keep it under 20% of calories.

✅ Movement ✅

Forget traditional cardio.

It works to burn calories but it's unnecessary for fat loss.

Just walk. If you don't do 10,000 steps a day, start.

If you already do 10,000 steps a day, aim for more.

It's not about single days. It's about averages.

Sometimes I have days where I eat too much junk and skip workouts.

Don't look at days in isolation. Look at the average of many days.
 
If you average 80-90% on track over a long period like 6 months then you'll see results.

Want to lose fat?

Swipe the plan I used to drop 30 lbs of fat in 3 months with 20 minute workouts here (66% off for next 24 hours)

(includes multiple options for different schedules & equipment - including home training - and full nutrition framework!)

https://t.co/jAlDkEfE9B

Enjoy this thread? 

Retweet the first tweet below to help someone else to lose fat and maintain muscle!

Follow me @Rob_NBF if you want to get in the shape of your life!
https://t.co/RPLCoA7IID

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

𝐓𝐡𝐞 𝐔𝐥𝐭𝐢𝐦𝐚𝐭𝐞 𝐆𝐮𝐢𝐝𝐞 𝐭𝐨 𝐌𝐞𝐧'𝐬 𝐇𝐞𝐚𝐥𝐭𝐡: 

The 5 biggest tips for staying strong, healthy and fit!

~ 2 minutes reading time https://t.co/mq2AZyAIBP

1. Start resistance training.

Lift weights at least twice per week on a progressive plan.

It doesn't have to be complicated or take a lot of time.

The benefits of doing SOMETHING are massive.

You've just got to be consistent.

This thread will help:

https://t.co/NlifmSdLxN

2. Take control of your diet.

If you put shit in, you'll get shit out.

Give yourself quality food & you'll be rewarded.

You MUST:

- Get in control of your calorie intake
- Eat enough protein
- Avoid highly processed foods.

This thread will help you:
https://t.co/wPe4ayAHu2

3. Prioritise sleep.

Sleep is crucial to health.

I know you "think you're fine" on 5 hours of sleep, but you're not.

Chronic sleep deprivation is a silent killer.

Here's a thread that will help you to get more quality sleep:
https://t.co/594azllrBD

4. Pay attention to your blood work.

Get your blood checked periodically.

Doing this proactively will reveal where you should pay more attention.

Check cholesterol, CRP, fasting blood sugar, Omega profile and testosterone levels

This thread will help
https://t.co/MnVzWnmIit

5. Improve your testosterone levels naturally 

Low testosterone is associated with many negative side effects including depression, obesity, diabetes, erectile dysfunciton & more.

Here's a thread that will help you optimise your testosterone levels.
https://t.co/L49ec3PHes

5 things men should do to optimise life and health:

1. Resistance training
2. Eat mostly unprocessed foods
3. Sleep 7-9 hours per night
4. Get health markers proactively checked
5. Naturally improve testosterone levels

If you struggle to make time for working out and eating healthily, you should check out my 20 minute muscle program.

66% discount for next 24 hours!

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

Like this thread?

Help your fellow men to optimise their health and bodies by retweeting the first tweet below!

Follow me @Rob_NBF if you want to get in the best shape of your life
https://t.co/By4bdbIHa0

P.S.

You can get my program with the full blueprint of what I did to get lean & build muscle with 20 minute workouts!

Options for your desired frequency, gym+home, nutrition +more! 

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

See the contents here 👇

https://t.co/jAlDkEfE9B

I've been training for one hour per week for the last 3 months.

This morning I took this picture.

Read this thread to see my training routine (2x30 minute workouts per week) 👇 https://t.co/AQkG2sJp64

One big caveat before we get into this:

I built my physique with more work than this.

Right now I'm just doing the minimum to maintain muscle while dropping fat.

Here's what I'm doing 👇

To work all of the major muscle groups in my body I'm hitting one exercise for each of these movements:

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

For me, that looks like this:

- Pullups or lat pulldowns
- Seated dumbbell press
- Dumbbell or cable row
- Incline dumbbell press
- Romanian deadlift
- Barbell squats

You could swap in whatever variations of compound movements you personally prefer.

Just make sure you're hitting those core movement patterns.

You can follow this routine at home with a bench, some dumbbells & a pullup bar.

I recommend CrossGrips over a normal doorway pullup bar.

They fit in a carry-on, foam padded so they don't damage doorframes & will last years - unlike cheap doorway bars that fall apart in months https://t.co/rzHWRZJBjO

If you want to buy some, use code ROB15 for 15% off.
https://t.co/jS0JYc6mhP

OK, here's the routine:

Workout A

Squats
Pullups
Dumbbell shoulder press https://t.co/rIG5Aiq0cu

If you can't do pullups, use the assisted machine or a resistance band to help you (like this) https://t.co/ZiEoY08MQI

Choose whichever variations you like. 

I mostly do safety bar squats, but showed front squats above.

I typically do seated dumbbell press, but the standing version is shown here.

You could do a machine shoulder press. https://t.co/UpV8vH8GPM

Workout B (at least 72 hours later):

Deadlift
Some sort of row
Some sort of horizontal push  

Dumbbell row shown here is my preferred option. https://t.co/D8seOoI2c4

I like Romanian deadlifts because of the lower overall fatigue and higher stimulus to fatigue ratio (important when calories are low and you're losing fat).

 You could do conventional deads though (shown here) https://t.co/b9jcmF5ECb

Your horizontal push could be a chest press machine, barbell bench press, pushups, incline barbell or dumbbell press.

Don't sweat this stuff. Just work hard (unlike me filming this technique video with baby weights) https://t.co/zRNIvCNusm

That's it!

You could add some calves or some ab work (hanging knee raises would be my choice) https://t.co/B8nz5tl3Gg

Every exercise in my routine is done for 2 sets taken close to failure (0-2 reps in reserve).

I usually work between 8-15 reps.

I'll be at the higher end of that range for the first set, so I can do the second set and still get at least 8 reps with the same weight (saves time).

As these are full body workouts I keep them 72 hours apart to ensure I'm properly recovered before working the same muscles again.

Training a muscle that's still recovering isn't necessary and isn't going to help you.

Want my full blueprint of how I get lean while maintaining muscle with 20-30 minute workouts?

Grab the online course and programs for 66% off today!

(see contents here)

https://t.co/jAlDkEfE9B

This is how I train during a fat loss phase.

The workouts ensure I don't lose muscle.

Fat loss comes from nutrition approach.

In 10 days my fat loss program Shred in 60 begins again.

Make sure you're on my email list if you want a last minute place!
https://t.co/s6FhQOHCy4

If you liked this thread, retweet the first tweet below to share it with someone else and save 80% of the time they're spending in the gym!

Follow me @Rob_NBF if you want to get lean!
https://t.co/ejbvfvlyK7

Are you following me on Instagram?

If not, you're missing out:

https://t.co/zHjcg7Tjy5

My top 5 exercises for six pack abs 👇 https://t.co/7TnRDxqXl3

Many of the most popular ab exercises will actually wreck your lower back.

Some, like situps, should be avoided if you have any lower back issues.

This is my number one ab training exercise if you have lower back pain 👇 

1) Hanging knee raises https://t.co/SanzM5z6ur

You'll need a fair bit of upper body and grip strength, as well as not too high of a bodyweight, so they so they might not be the best option for beginners (more options in this thread).

Do it slow and controlled like this: https://t.co/bH5NMT3mte

You can do these hanging, as in the previous tweet, or if you lack the upper body strength for that you can use dip bars or this machine to support your weight off the ground.

If you need to make it more difficult, do it with straight legs https://t.co/wxTS4bYdXg

2) Ab wheel rollouts

You'll need an ab wheel for these. They're cheap. If you need to make this harder (you probably won't) then do it from a standing start.

You can also use a barbell with plates on to do barbell rollouts. https://t.co/JPcArFKeT3

Rug pull:

You don't need any other direct ab exercises!

These two exercises are more than enough.

Add in compound exercises (which should make most of your routine) and you'll build some nice abs with consistency & proper nutrition.

My top 3 compound exercises for building abs are:

1) Pullups
2) Deadlifts
3) Barbell Squats

Obviously these primarily target other muscle groups, but your abs will be heavily involved, get a great workout and will feel sore the next day!

Read on for more 👇👇

Pullups and chinups are excellent back  and biceps builders, but your abs also have to work incredibly hard with an isometric contraction to stabilise your body and prevent you swinging around.
 
Do them. https://t.co/QsUvsVM0uV

If you can't do them due to lack of strength as ab beginner, use the assisted machine or a resistance band (as shown) to help you.

You can also do lat pulldowns and negative pullups (jump up or use a chair and do just the lowering phase) https://t.co/zO9HjoL1ll

You can easily do pullups at home.

I recommend JayFlex CrossGrips over other at home pullup bars.

They fold flat, fit in a carry-on case, are foam padded so they don't damage the doorframe & high quality so they last years (unlike cheap doorway bars that fall apart in months) https://t.co/cOKkgz6eDS

If you want to buy some, I've got a discount code that'll get you 15% off.

Just use this link (enter ROB15 at checkout if it doesn't automatically apply)

https://t.co/jS0JYc6mhP

Deadlifts are amazing for your back, hamstrings, glutes, forearms, traps etc. But they also require significant abdominal activation to brace your spine and keep it safe from the forces exerted on it by the bar. https://t.co/Hbdu9Ba2pG

Barbell squats are an excellent leg and glute builder, but they also require a huge amount of ab contraction to keep you upright and not get crushed by the weight.

Try front squats, back squats and safety bar squats for different amounts of ab involvement. https://t.co/7d4GxWRB9o

Top 5 exercises for building your abs:

1. Hanging knee raises
2. Ab wheel rollouts
3. Pullups
4. Deadlifts
5. Barbell squats

Want another ab focused exercise? Try L-Sits on bars or rings (advanced). https://t.co/DCLl4pLjky

If you want to build your abs, this thread will help you do that.

If you want to SEE your abs, you need to lose the fat that's covering them.

This program will teach you how to do that:

(66% off today)

https://t.co/HSNNmqhoE6

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

Follow me @Rob_NBF for more threads about fitness and health!
https://t.co/XWrNdbnGNh

The simplest 4 step process for easier fat loss 👇 https://t.co/y8NpXqhbRZ

Step 1:

Understand how fat loss works.

It's not because of magical exercises or magical "fat loss foods".

It's because of a calorie deficit.

This means taking in (eating) less energy than your body uses in a day/week/month etc.

Intermittent fasting = works by restricting times you eat, resulting in a calorie deficit

Keto & Carnivore = works by banning certain foods that are too easy to overeat, result is a calorie deficit

1,000 calories a day diet = is a calorie deficit for basically everyone

"Clean eating" = works by banning foods that are high in calories and easy to overeat, resulting in a calorie deficit.

Bootcamps or plans with A LOT of exercise = works by making your body use more energy than you eat, therefore = calorie deficit

Now you shouldn't just go for ANY of the above methods to get into a calorie deficit.

If you are a 300 lb man, 1200 calories a day is not going to be enough for you, even whilst losing fat.

You need the right calorie deficit for YOU, so it's sustainable.

Step 2:

Work out how many calories you should (roughly) be eating for fat loss.

We all use different amounts of energy in a day.

It depends on things like weight, amount of muscle mass, amount of exercise, amount of other activity, age, gender etc.

The amount of energy you use in a day is called your TDEE (total daily energy expenditure).

The quickest way to get a ballpark figure is to use a calculator.

But I prefer using an app called MacroFactor. 

It works scientifically by taking your accurate food entries and scale weight entries to calculate your energy expenditure from your weight changes over time. https://t.co/j2hwpGzCd4

MacroFactor is an advanced macro tracking app with a bunch of extra features that make is way better than MyFitnessPal

Use my code (ROBNBF) to get 14 days free.

https://t.co/YxtU15vUQy

Step 3:

Track your macros based on recommendations from MacroFactor or an online calculator.

Use a digital scale to track food when you can. Estimate as little as possible. Be accurate.

Take your weight readings regularly.

You should lose 0.5-1% of your body weight per week.

Step 4:

Be consistent. It takes time to work. You should see slow results within 2 weeks (small change on scale).

Stick with it for as long as required. You should see 0.5-1% of your weight lost per week.

Adjust if necessary. Beware cheat days erasing a week's calorie deficit.

This is all very simple.

But to putting it into practice and staying consistent isn't necessarily easy.

I help people to lose fat by providing custom plans, systems accountability and coaching so they stay on track and can deal with whatever life throws at them.

You can swipe the plan I used to get lean whilst maintaining all my strength, whilst working out less than 90 minutes per week!

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

See the contents here 👇

https://t.co/jAlDkEfE9B

If you found this thread helpful, please retweet the first tweet below to help save someone else from failed fat loss attempts!

Follow me @Rob_NBF if you want to get in the shape of your life!
https://t.co/4LNieIk58P

P.S. I'm looking to work with a few more people who need to lose at least 20lbs of fat in the next 3 months.

(not cheap, but results are guaranteed)

Apply here:

https://t.co/bXsqgWp6gK

Believing these 7 myths prevents 99% of men from losing their belly fat👇 https://t.co/eImN5MuNRU

1. "Detoxes, fit teas and waist trainers help with weight loss."

Just no. Anything that promises to make fat loss really easy and doesn't require you to change your diet or do any exercise is a fad. Avoid.

2. "You have to sweat while working out."

Sweating has nothing to do with fat loss. You can lose WEIGHT by sweating, but it's just water weight. As soon as you rehydrate, it will be back. Sweating doesn't tell you anything other than your body was trying to cool itself down.

3. "Ab exercises will get you a six-pack."

Afraid not. You can't see your abs because you've got fat covering them. You've got to lose the fat, and ab exercises won't do that.

4. "Eating carbs will make you fat."

The only thing that makes you fat is providing more energy than your body can use. You can eat high carb, high fat, enjoy some junk from time to time, and you won't gain fat if you don't have a surplus of energy.

5. "Cardio is best for weight loss."

You don't need to do any cardio to lose weight. It can work, but it's a pretty inefficient way of doing it. It may take you 45 minutes to burn 500 calories... or you could just make some simple diet changes to remove 500 calories in 0 minutes

6. "Fasting is superior for fat loss."

It isn't. It's just a way to manage your calorie intake across the day.

If it works for you, have at it, but you may make muscle loss more likely.

7. "You should eat 'fat burning foods'".

You know those things you see on Instagram and Facebook like the below?

Yeah, ignore those.

Everything is a fat burning food or a fat gaining food depending on whether you're in a calorie deficit or surplus.

I don't get people to follow ANY fads or BS when they drop weight with my plans.

Like Jim here, who got ripped on Shred in 60, and Ian who's also seen great progress. https://t.co/TsnoOVkKdo

Or Tony, or John, Stefan, or Dave, who are one to one clients. https://t.co/l7n5rydrkQ

If you want to drop 10-20 lbs of fat in the next 60 days, get on the priority lst to join my NEW intake of Shred in 60 program members (starting soon!).

Details and the link to book a place will be sent out via email soon!

Click here:

https://t.co/l8ZRE2VGoo

Want to help someone else lose fat?

Retweet the first tweet below:

Follow me @Rob_NBF if you want to get lean!

https://t.co/QwjIBdOGBc

P.S. Want to work with me one on one?

I've got some capacity still for one to one clients.

Apply on my website below:

(Not cheap but results are guaranteed)

https://t.co/28TIAxjpn1

Being overweight increases risk of:

• Stroke
• Cancer
• Diabetes
• Depression
• Heart attack
• Osteoarthiritis
• Low quality of life
• Gallbladder disease
• High blood pressure

Give me 3 minutes and I'll show you 7 key habits to reverse or prevent it:

You might look at other people and think it's ok to have a little extra fat and convince yourself it's not a big deal.

But it is.

The risk of health problems start when you are only very slightly overweight. 

Risks increase as you become more and more overweight. Do this 👇

The key to a healthy weight is maintaining the correct energy balance.

You should be consuming the right amount of calories based on how much energy your body requires.

This is easier said than done.

Here's 9 tips that will make it easier👇

1. Walk more.

You don't need to do any crazy bootcamps or HIIT workouts.

There's no such thing as a "fat loss workout".

ALL activity burns calories. If you burn enough to get into an energy deficit, you will lose fat.

Walking burns calories too - and is far easier to do.

2. Lift weights.

Lifting weights is an enjoyable form of activity that will motivate you as you see the changes in your body.

Whilst it does burn some calories, the real magic is the muscle it will help you build.

More muscle on your frame means you burn more calories at rest.

3. Eat mindfully.

Don't eat while distracted. Studies show that people consume more calories if they eat mindlessly while watching TV.

Eat slowly and pay attention to how you feel.

When you're full, stop.

You'll probably notice you don't need 25-50% of the food on your plate.

4. Eat more protein:

Protein is more filling AND it requires up to 30% more calories to digest compared to the other macronutrients.

You would burn 100-150 calories to digest 500 calories from protein compared to virtually zero digesting 500 calories from fat.

5. Drink more water.

People often mistake thirst for hunger.

Sometimes your hunger will go away after drinking a pint of water. This can help reduce snacking.

Water fills your stomach. Drink it cold to increase the number of calories you burn.

6. Track your calories.

YOU WILL NOT LOSE FAT if you don't get into a calorie deficit.

You need to calculate how many calories your body needs to maintain its weight, then eat about 20% fewer calories than this.

Use this calculator.

7. Eat fewer refined carbs.

These are carbs that have been more heavily processed. They are things like:

- White bread, pasta & rice
- Doughnuts
- Pastries
- Sweets
- Cakes

They cause blood sugar & insulin levels to rise & fall quickly.

This leads to getting hungry sooner.

8. Sleep 7 Hours Per Night

Sleep loss changes levels of the hormones grehlin and leptin which regulate appetite.

If you don't sleep well you will be more hungry and crave more high carb and high fat foods (junk).

Get at least 7 hours uninterrupted sleep.

7 ways to sleep better tonight:

1. Get blackout blinds
2. Phone in another room
3. Supplement with magnesium
4. Sleep in a colder room (65º F)
5. No screens within an hour of bed
6. Read fiction before going to sleep
7. Eat dinner earlier, at least 4 hours before bed

This thread will tell you more about the severe health implications of sleep deprivation:
https://t.co/sSZw7idua6

9. Eat Fewer Processed Foods

Processed foods require less energy to digest. If you eat whole foods you'll burn more calories.

Ultra processed foods are don't fill you and are engineered to be addictive so you can't stop eating them.

Perfect for gaining weight.

9 habits that will help you to lose fat:

1. Walk more
2. Lift weights
3. Eat mindfully
4. Eat more protein
5. Drink more water
6. Track your calories
7. Eat fewer refined carbs
8. Sleep 7 hours per night
9. Eat fewer processed foods

If you would be interested in getting some help to drop 10-20 lbs of fat, add your name to the priority list for the next intake of Shred in 60.

It's a 60 day fat loss program that comes with support and guidance from me!

Starts again soon!

https://t.co/l8ZRE2VGoo

Retweet the tweet below to save someone else from being overweight!

Follow me @Rob_NBF for more daily content on fat loss (that works with your busy life)

https://t.co/NLHXRkxJeF

P.S. if you want to work one to one with me to drop at least 20 lbs of fat in the next 3-4 months, read this:

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

Apply below:

(Not cheap but results are guaranteed)

https://t.co/bXsqgWp6gK

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