Rob - Fit For Life - Stronger Every Decade

Don't just make up your own lifting program - you'll probably make one of these mistakes:

- Too much work
- Not enough rest (between sets or sessions)
- Too much chest, shoulders, biceps, abs
- Not enough back, glutes, legs
- Poor exercise selection
- Poor exercise order

P.S. Want 10 super quick workout routines?

(5 for home, 5 for the gym)

Grab them here 👇

https://t.co/k0LSc0S3VJ

I transform tired, busy, overweight dads into lean & energised champions for their families using my 20 Minute Muscle system and 10:1 nutrition protocol.

Rob - Fat Loss for Busy Dads

Things that don't burn fat directly:

- HIIT
- Cardio
- Resistance training

What burns fat is getting into a calorie deficit.

Without one, you can continue gaining fat no matter how much of the above you do.

P.S.

I'm running "the best 60 day fat loss program on the internet", Shred in 60, again in April!

If you want to grab a place when they go live, get on the priority list now👇

https://t.co/l8ZRE2VGoo

You can lose weight without lifting.

But if you can't totally transform your body without lifting.

If you want to gain muscle you need to be resistance training.

If you want to lose fat you should also be resistance training.

Not because lifting burns fat (it doesn't)

But because you want to protect muscle mass at all costs.

Old one, but one of my favourites.

Stefan's awesome transformation working with me: https://t.co/I7zIyaMAwp

P.S. If I could guarantee you hit your fat loss goals would you be interested in working with me?

I'll craft you a custom plan, check in with you regularly, answer all questions and hold you accountable.

Sound interesting?

See more here:

https://t.co/KboC0EuNSb

The 6x6x6 approach

6 workouts, 6 exercises (1 per workout), 6 sets per exercise.

This is what I'm doing.

Takes me 20 minutes per day and gets all the necessary stuff done.

There may come a day where I do not eat Skyr....

But it is not this day! https://t.co/nQXPAIwC6V

P.S Want help with fat loss?

I'm running a free 14 day process (daily videos, lessons, tasks & support group)

The aim is to overcome all of your obstacles and excuses and get you started!

It starts on the 4th of March - so make sure you sign up here:

https://t.co/y4mhTVGqaD

Shred in 60 teaches you how to make progress when life makes it difficult.

Nate is smashing it on this program. https://t.co/JRTUHuykmk

If you want to join the next round of Shred in 60, get on the priority list!

https://t.co/l8ZRE2VGoo

You're not "treating yourself" at weekends.

You're denying yourself the body you really want.

Some sacrifice is required.

P.S.

I'm running a free 14 day program that will overcome all your roadblocks and get you started with fat loss! 

Sign up here:

https://t.co/y4mhTVGqaD

These are the top 10 reasons that 98% of fat loss attempts fail.

Make sure you bookmark this thread to avoid the same fate! 🔖 https://t.co/FJbOkr06Hy https://t.co/OEYso62swl

1. Trying to do it with exercise alone.

Going on a bike ride or a jog doesn't justify eating a large pizza and a pint of ice cream.

Exercise burns way fewer calories than you think and food contains a lot more.

Attacking this from the diet side is how you win.

2. No awareness of how much you're eating.

If you're not losing fat, you're eating too much - regardless of how healthy the actual foods are.

The best app for figuring out how much to eat (including how much protein) and keeping track of it is MacroFactor.

Just log your food… https://t.co/MhfLzHko87

3. Over-restricting.

You've got to eat less, but that doesn't mean eating as little as possible.

Aim to lose around 1% of your weight per week.

Consistently losing more than this amount suggests the pace is unsustainable.

4. Terrible food choices

You can have the same calorie deficit as another person % wise, but have WAY more hunger because of different food choices.

Reduce calorie dense foods like oils, nut butters, butter

Increase filling, calorie sparse foods like veg and lean protein.

5. Environment sabotages you.

After a hard day at work, the last thing you need is chocolate and cookies staring at you from the cupboards, and your wife saying "shall we have Five Guys?"

Don't keep temptation in the house, and have words with your wife!

6. All or nothing mentality

Everything is not "ruined" because you ate one of Brenda's cookies in the office or because you had 6 slices of pizza instead of 4.

It's just numbers. So you went over the day's allowance - you can still bring the week back on track.

And if you can't?

So what. There's another week, and another, and another.

3 steps forward and one step back is still two steps forward.

7. No consistency.

Accruing a total deficit of 2,000 calories Mon-Thurs means nothing if you get into a total surplus of 2,000 from Fri-Sun.

Your average is what matters. You don't have to be perfect, but over the weeks you need to be ahead.

8. Poor tracking

If you're gonna track (and you should) you've got to do it properly.

Don't half-ass this.

You can't be lazy & just guess everything, and you can't conveniently forget about stuff.

Do it properly. Weigh things as much as possible. Be honest with yourself.

9. Too much focus on the scale.

The scale won't go down in a linear fashion.

Scales don't measure your fat, they measure your weight.

You can gain 2 lbs in 30 seconds drinking a litre of water.

That's how silly it is to worry about your weight being 2 lbs more than yesterday.

10. No support structure.

You need the significant others in your life to support you here.

You won't be successful if they're cooking you meals that don't fit your goals and always having Five Guys.

If this is happening, you need to have a frank conversation.

You can massively increase your chances of success by getting some ACCOUNTABILITY.

The best source of accountability is a coach with expert knowledge who's helped hundreds of other people do what you want to do with a proven system.

Luckily, I am one such person.

You can see more about my coaching program here:

https://t.co/KboC0EuNSb

I haven't spoken about resistance training in this thread.

That's because lifting shouldn't be driving your fat loss.

In fact, you should be keeping it to a minimum to maintain muscle while your diet and movement does the work to lose fat.

I got into photoshoot condition (sub 10% body fat) whist training for just an hour a week (20 minute workouts).

This is the program I used:

https://t.co/9qyaifujYY

One last thing:

I'm running a free 2 week process (daily video lessons, emails and support group).

By the end you should be feeling more confident about successfully losing fat and keeping it off.

Sign up here:

https://t.co/JT74HRDzs3

If you found this thread useful, please RT the first post to help other people!

https://t.co/y6FkIBkVHK

I transform tired, busy & overweight dads into lean and energised champions for their families using my 20 Minute Muscle system and smart nutrition strategies.

@Rob_FitLegacy's Latest X Threads

Read threads by Rob - Fit For Life - Stronger Every Decade and get notified about future ones.