Rob - Fit For Life - Stronger Every Decade

Destroying a muscle group with 20 sets in a session won't make it grow faster.

It will make recovery take longer.

Less is more.

(good news for busy dads)

P.S.

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Rob - Fat Loss for Busy Dads

If all I had was a pair of dumbbells, a bench and a pullup bar, these are the exercises I'd do:

- Goblet squats
- DB reverse lunges
- Dumbbell RDLs
- DB bench press
- Seated DB shoulder press
- Pullups
- DB Lateral Raises
- DB Incline Rows

I would occasionally swap in chinups, incline bench and maybe single arm rows.

This is all you really need.

Arguably it's even more than you need.

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.

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6 sets in one session is the MAX you need to grow a muscle.

Far less to maintain

Train daily (or almost daily) focusing on a different muscle group each day and you'll do incredibly well.

If you don't mess around you can do this in 20 minutes with 3 minutes rest between sets.

⬆️ Food quality = ⬆️ Food quantity

Explanation:

Highly processed foods are more calorie dense and less satiating.

Eating minimally processed foods means you'll get to eat more food per calorie and you'll be much less hungry.

7 nutrition hacks that will help you torch 20 lbs of fat or more.

(backed up by science)

1. Don't cut out meat and eggs. https://t.co/U7Axp1mTfm

Protein fills you more than carbs and fat do and it helps to spare muscle when you're in a calorie deficit, ensuring that weight loss comes from your fat stores.

It also requires more calories to digest than carbs and fats.

This study found that eggs for breakfast led to greater satiety and reduced calorie intake throughout the day

https://t.co/5JSlXPaFmF

This study shows that a high protein intake leads to greater satiety and energy expenditure.

In other words: you'll be more full and you'll burn more calories.

https://t.co/untPWV0UsZ

2. Save calories for later in the day.

It's not difficult to get through the day on a smaller lunch and breakfast, leaving around 50% of your calories for the evening.

The evening is where diets fail. Give yourself a better chance.

You don't need to eat "because it's breakfast time".

Pay attention to your hunger. Many people have great success with intermittent fasting, skipping breakfast altogether.

3. Cut out alcohol.

Excess alcohol intake is associated with greater abdominal obesity (fat around the waist).

Abdominal obesity is strongly associated with disease and death.

https://t.co/N4EwBaStP7

It's easy to consume too many calories when drinking alcohol.

The right calorie intake for fat loss doesn't leave much room for empty calories.

If you want to drink on a diet, there isn't room for much (at all).

It also leads to worse decision making and eating more food.

4. Limit sugar.

Studies show a link between high sugar intake and greater abdominal fat.

This is likely because it's easy to take in too many calories when eating sugary foods.

https://t.co/kFu0BRWeOY

Sugary foods are not satiating & it's difficult to stop eating them.

They provide no nutritional value and send you on a rollercoaster of energy crashes and consuming more sugar.

You can eat treats on a diet, but it needs to fit into your calorie deficit or be a rare event.

5. Reduce refined carb intake.

Refined grains such as white bread, white pasta & white rice contain less fibre and result in sharper blood sugar and insulin spikes.

This leads to energy crashes and hunger spikes - leading to overconsuming calories.

Replace with complex carbs.

6. Eat high fibre foods.

Fibre is very filling. 

You can eat a huge dinner that will keep you full until the next morning (without consuming a lot of calories) if 50-75% of the plate is fibrous vegetables and the rest is lean protein.

Season well!

7. Track your food intake.

You can follow every tip in the book but if you're not in a *calorie deficit* you will never lose any weight.

You MUST consume fewer calories than your body needs to maintain your weight.

Tracking food intake accurately will help massively.

If you liked this thread, click below and

- Like & share the first post
- Follow @Rob_NBF if you want to get in the shape of your life! https://t.co/Q1JEBDo4p3

You do have time to exercise.

You just believe you need a minimum of 45 minutes.

Most people are doing 45+ minutes of inefficient stuff and getting OK results...

Spend 20 minutes doing only the right stuff the most efficient way and you'll do better than them.

People who strength train can pick up weights when they're in their 80s.

People who don't strength train get frail and "elderly".

Who do you think is going to have a better quality of life?

"Wait until you reach 40... You won't look like that anymore!"

Complete bullshit.

The 40s are just a typical age range when men look in the mirror and have a horrible realisation they let themselves go.

Train hard & never let yourself go.

You'll look better than ever.

Most people take better care of their cars and their dogs than they do of their bodies.

"𝘐 𝘤𝘢𝘯'𝘵 𝘨𝘦𝘵 𝘪𝘯 𝘴𝘩𝘢𝘱𝘦 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘧𝘢𝘮𝘪𝘭𝘺 𝘭𝘪𝘧𝘦 𝘢𝘭𝘸𝘢𝘺𝘴 𝘴𝘤𝘶𝘱𝘱𝘦𝘳𝘴 𝘮𝘦!"

Don't blame your family for your own lack of discipline.

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