Rob - Fit For Life - Stronger Every Decade

Tyler has done this so far while working with me

He's actually down 24 lbs of fat and has gained 6 lbs of muscle according to DEXA https://t.co/C3rh5lICqA

Apply for coaching 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

There's no such thing as "starvation mode"

I maintain on about 2800 kcals.

If I was on 1,500 kcals for a long time I'd lose tons of fat AND muscle before it stopped working.

It would stop working when my maintenance calories became 1500 calories 👇

I'd lose so much mass and move so much less - that this would eventually be my new maintenance - but that would be a very slow and gradual thing.

The calories that had you losing 2 lbs a few weeks ago didn't suddenly stop working!

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

Paying close attention to your diet is a MUST if you want to lose fat.

You CAN outrun a bad diet but it's very likely that you won't.

Sorry if this is news to you.

This 2 minute thread contains my top 20 lessons from losing 20 lbs of fat in 90 days.

Bookmark this to copy my process! https://t.co/Ieew2cuQFc https://t.co/LWZHC9OUoE

1. Work out LESS.

Fewer sets. Fewer workouts. It's all about the minimum effective dose to KEEP your muscle. Beyond that, just save your energy. Lose fat with your diet, not your workouts.

2. If you're not losing fat it's because you're not in a calorie deficit. No exceptions.

3. You don't need to go "monk mode". Most of your diet should be whole foods, but save some calories for treats. Just make it fit.

4. However much fat you think you have to lose to be ripped, double it. You have more fat than you realise.

5. Eat more protein. Protein is very satiating. You'll also burn 20-30% more calories just digesting it compared to other foods.

6. Eat satiating foods. Some foods fill you a lot for the calories. Others don't. Eggs do. Cereal doesn't. Find the ones that do.

7. Play with meal timing. Eating can stimulate hunger. If you're not hungry yet, wait a bit longer to eat.

8. Track your steps. When you're in a calorie deficit for long enough you'll get lazy. Keep up your movement to prevent fat loss slowing down too much.

9. Log meals in advance. If you know what you're having for dinner, log it ahead of time. This helps you see what you've got available to eat for lunch.

10. Eat fewer processed foods. They make you hungrier, are harder to stop eating & you burn fewer calories digesting them.

11. Batch cook, track it once. Cook yourself a big batch of something that fits your macros well and is delicious. 

Track it, then always make it the same way. Now you don't have to track it again, just load up your saved recipe.

12. Swap out heavy squats and deadlifts. They'll beat you up when your recovery capacity is diminished. Switch for lighter sets a bit further from failure, or variations like romanian deadlifts.

13. Take your weight daily but only look at trends. Compare weekly averages.

14. Plenty of hacks exist for getting in protein in a convenient and tasty way. 

Skyr is one. Skyr + protein powder is another: https://t.co/9h5loWBdDL

15. If you've got a sweet tooth and a habit of snacking in the evening, throw junk food out of your house.

16. Get your wife/partner on side. If they want to eat crap and you don't it's going to be a lot harder.

17. Not all hunger is the same. Some hunger is temporary and doesn't need to be fixed by eating something.

18. On a similar note - black coffee and water are great appetite suppressants.

19. You don't need cardio to lose fat.

20. Don't get distracted by stupid stuff like thinking jumping in cold water will burn fat.

21. Intermittent fasting doesn't burn any more fat. It just helps create a calorie deficit.

Hope you enjoyed this thread.

Please RT the first tweet to help someone else lose fat, regain confidence and fix their health.

Remember to bookmark this thread so you can find it again easily.

If you've got questions please ask below, happy to help!

https://t.co/Pc5fbvTd9W

One other thing...

If I could guarantee you'll drop 20 pounds (or more) would you be interested in working with me?

I'm taking on a limited number of new clients 

DM for details (click this or DM me "transform") 👇

Not free but results are guaranteed

https://t.co/LqkD5DQdtu

Alternatively, check out more details about my program here:

https://t.co/KboC0EuNSb

Love my home gym, but this is one thing I miss 👇 https://t.co/V5Gxmge3NZ

Whenever I go to the playground with my kids I can't resist banging out some pullups or doing the monkey bars.

Got to show the kids their dad is capable 💪

"Bulking" not keeping track of calories at all, and just trying to get as much food in as possible is how you get fat, fast.

If you train a muscle group 48 hours after it was last trained you may actually progress more if you have add an extra day of recovery between your sessions.

72 hours > 48 hours for most people.

Siyih is seeing awesome progress 6 weeks into Shred in 60! https://t.co/j1ckfGZZhx

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

https://t.co/l8ZRE2VGoo

If you want to lose fat while having a social life...

Save 50% of your calories for the evening.

First two meals of the day just look to maximise protein and minimise calories.

Do the hard work at breakfast at lunch.

Leave yourself room to relax in the evening.

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