Rob - Fit For Life - Stronger Every Decade

If you're carrying more than 10 lbs of extra fat then you need to read and bookmark this thread 🔖 https://t.co/BnPVpXXy8A

You probably know that being overweight or obese dramatically increases your risk of developing diseases like:

- Type 2 diabetes
- Heart disease
- Stroke
- Cancer
- And more...

But did you know the way that fat is distributed matters even more?

If you have a lot of fat distributed around your belly then you probably have high levels of VISCERAL FAT.

This is belly fat found deep within your abdominal cavity.

Visceral fat surrounds organs like your stomach, liver and intestines. 

It's more dangerous to your health than the fat on the rest of your body.

If you have a lot of visceral fat then you need to fix this ASAP or live with a higher risk of death.

Only a scan can tell you exactly how much visceral fat you have.

BUT you can use your waist measurement to give you a pretty good idea of whether you have a problem or not.

The ratio of your waist measurement to your hip measurement is a good indicator of your visceral fat levels and health risk.

This chart shows the relationship: https://t.co/HtduNCjsIF

If you're in the high risk category then you probably have a lot of visceral fat that will actively increase your risk of disease.

Here's what you should do 👇

You can ONLY lose excess fat by getting into a calorie deficit.

You do this by consuming fewer calories from food and drink than the number of calories you burn in a day.

This is the basic answer, but there's more to it than this if you want to be successful.

It's WAY easier to get into a calorie deficit by reducing the amount you eat than by trying to increase the amount you burn.

The first thing you should do is take control of your calorie intake.

My top recommendation:

Track what you eat with an app called MacroFactor.

The setup will also give you a protein target. Make sure you pay attention to this too.

As you make progress (or not) towards your goal, MacroFactor will adjust your calories to either speed you up so you hit your goal, or slow you down so you can stick to the process.

It uses the date you give it to adjust your plan so it's perfect for you. https://t.co/LZaIgKIG3g

Check out MacroFactor here and use my code ROBNBF to try it out for 2 weeks for free.
https://t.co/YxtU15vUQy

In addition to eating correctly, you should also be resistance training so you don't lose muscle.

Losing fat = good

Losing muscle = bad

This doesn't have to take you loads of time. Just 6 exercises can cover every major muscle group as I wrote here:

https://t.co/NlifmSdLxN

Cardio is good for your health and fitness but it is not a requirement for losing fat.

It doesn't burn fat directly, it just burns calories. This will help - if you don't end up eating those calories anyway due to the increased hunger you might experience.

Walking will also help you burn more calories.

Track your steps and attempt to improve on your average number. Set yourself a target and aim to hit it every day (or hit the total number across the week).

Want more help?

I'm running a free 14 day guided process (with daily videos, lessons, tasks and 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

If you enjoyed this thread, please RT the first post below to help others out!

https://t.co/UuxwDvKoq9

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

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

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 - Fat Loss for Busy Dads

Trying to lose fat through exercise without changing your diet is an approach that is guaranteed to fail.

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

Sustainability is the secret to lifelong fitness success.

Finding an approach that gives results doesn't mean you've cracked the code.

Most people have lost weight at some point.

Keeping it off is a different ball game.

You need a method you can do for the rest of your life.

As soon as you stop doing the thing that got results, the results will start disappearing.

This is the futility of fad diets.

Greg did this while working with me.

All it took was consistency with a sustainable nutrition approach and accountability. https://t.co/EV8rFVAVir

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

17 hard hitting truths about fat loss you NEED to know - 𝗕𝗼𝗼𝗸𝗺𝗮𝗿𝗸 𝘁𝗵𝗶𝘀 🔖

1. There's only one reason you're overweight (read on to see what it is) https://t.co/P3feviHIrO

You eat too much for the amount you move. It's as simple as that.

Read on for 16 more harsh truths 👇 https://t.co/OjMVbJtcFR

2. Being overweight is down to YOUR choices. It's no one else's fault and it's up to you to change it.

3. It's extremely unlikely that your diet is good enough from Monday to Thursday for you to get away with eating whatever the hell you want from Friday to Sunday.

4. That jog or bike ride you go on doesn't burn enough calories to justify you eating like an idiot.

5. Hunger is to be expected when losing fat, even when doing everything right. You've just got to deal with it.

6. If you're tracking calories and still not losing any weight, there's a 100% chance that you're doing it wrong or you're lying.

7. There's no room for alcohol in your fat loss diet. Not unless you want to eat depressingly small amounts of food.

8. Significant change requires significant change.

Want to transform your body?

Got to transform your habits.

There's no magic wand.

9. Whatever method you use has to be something you can do FOR THE REST OF YOUR LIFE.

As soon as you stop doing what's working, you'll start undoing the results.

This is why fad diets are totally pointless.

10. Trying to lose fat through exercise without changing your diet is an approach that is guaranteed to fail.

11. There are exactly zero exercises that will target fat in a specific area.

12. Cardio will keep you looking the same, just smaller. You still won't be happy with your physique.

Lifting weights will transform your body.

13. I don't care how busy you are, you do have time. This is a question of priorities and NOTHING is more important than your health.

14. Likewise, your kids are not an excuse for why you can't do this, they are the REASON you have to do this.

15. It does not have to be expensive to be healthy, but no matter how much it costs it's worth it.

Would you rather die at 50 if you could live to 80 but it would cost you $100,000?

16. Being vegan makes this a hell of a lot harder and your results will be sub par. I commend your ethics, but this is just the truth.

17. You do not "need" to eat 2 pounds of chocolate per day. You are addicted and you need to take control of your urges.

If you're ready to have every single one of your excuses busted during a 14 day guided program, then sign up here (it's free):

https://t.co/y4mhTVGqaD

If you enjoyed this thread, please do me a favour and RT the first tweet to share it with more people:

https://t.co/tS2DsCFVGt

If you want me to build you a custom plan, check in with you regularly, answer all your questions and hold you accountable

Then you'd be a good fit for my coaching program.

Check out the details here:

https://t.co/KboC0EuNSb

Hunger is to be expected when losing fat, even when doing everything right. You've just got to deal with it.

Jim did this on my Shred in 60 program - insane results! https://t.co/ej0UM6cD8Y

Now obviously he was in shape already.

You're never going to look like his "after" picture in 60 days if you're starting from scratch...

But it just goes to show what improvements can be seen in a short time if you dial things in for a period.

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

https://t.co/l8ZRE2VGoo

If you're seeing the scale go down, your measurements change and your clothes fit better whilst feeling like you're eating a lot of food

Then you're doing it right.

The best fat loss diet is the one where you feel stuffed and are still in a calorie deficit.

There are exactly zero foods cause fat loss from eating them.

There are also zero negative calorie foods.

And even if there were, the effect would be so minimal as to not be worth your time.

Just eat fewer calories, more protein and more filling foods!

After a hard day at work, the last thing you need to walk in on is your wife having Five Guys.

If this is happening you'll never hit your fat loss goals! https://t.co/JbyyOU6wom

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

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