Rob - Fit For Life - Stronger Every Decade

Patients with amnesia eat more because they don't remember that they already ate.

It's not about hunger.

It's about mindful vs. mindless eating.

Eating mindlessly = eating more.

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

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

You get one chance at life.

Imagine never seeing the body you could have had... the strength you could have had...

Your time is finite.

It is way too precious to be wasting every Saturday and Sunday morning on the couch with a hangover.

Challenge yourself.

Do something hard.

Getting up 30 minutes earlier is a life hack.

- Prep some meals
- Squeeze in a quick workout
- Get in some steps
- Plan out your day
- Do some chores
- Avoid rushing

Nothing can get in the way of these tasks first thing in the morning.

You're making life easier for future you.

Never increase your calorie intake because your fitbit says you "burned an extra 400 calories" doing your normal day to day stuff.

Ignore that number.

A scale weight plateau ≠ a fat loss plateau

Sometimes the scale doesn't go down and you are not losing fat.

Sometimes the scale doesn't go down but you are losing fat.

How do you tell the difference?

Time 👇

People like to tell themselves "the scale's not going down, but I must just be gaining muscle".

This isn't true.

Look, you absolutely can gain muscle while losing fat.

But you won't swap muscle for fat in a 1:1 ratio.

So the scale should still go down 𝘭𝘰𝘯𝘨 𝘵𝘦𝘳𝘮

Building muscle is slow and painstaking.

Take my client Tyler, for example.

He lost 16 lbs of fat and gained 6 lbs of muscle (measured by DEXA) - which is actually fantastic.

You shouldn't expect even this much. https://t.co/NYsERSAc0G

So even if you're gaining muscle while losing fat, you should expect to see the scale go down.

You CAN be losing fat still even if the scale isn't going down...

But not every week.

If the scale has stopped dropping when it was dropping easily before but you've changed nothing, don't panic.

You are likely still losing fat but something else is causing you to retain WATER.

This could be stress, a sudden increase in carbs, salt, being more hydrated, muscle inflammation etc.

You could also have eaten more food volume or maybe you're constipated.

Either way, if you changed nothing and you're suddenly not seeing the scale go down then just keep doing what you're doing.

Eventually you'll "lose 3 lbs overnight"

(it didn't happen overnight, it was happening the whole time)

And lastly.... if the scale doesn't drop for 3+ weeks then you're not in a calorie deficit and you're not losing fat.

💥 If you are ready to invest in yourself, read on 💥

I'll provide the plan, motivation, accountability and the answer to every question you have.

I'll steer you away from the common pitfalls and keep you on track.

Apply for online coaching 👇

https://t.co/bXsqgWp6gK

It always happens...

If you over-restrict, at some point you'll over indulge.

When it comes to fat loss, it really is the story of the tortoise and the hare. https://t.co/yPEw7bHkfd

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/y4mhTVGY0b

Calorie calculators aren't accurate.

Use them to get a ballpark figure to shoot for.

Eat those calories/macros for a couple of weeks.

Were you starving and your weight dropped really fast? 

Eat more.

Did you feel fine but saw no real weight loss? 

Eat less.

Stop trying to lose fat every week.

Got a work trip, your wife's birthday and you're going to a game with your buddies?

It's OK not to lose fat this week...

Eat more calories on those difficult days and get back to it the next week.

Don't make it harder for yourself.

Love seeing the Shred in 60 wins from the community! 👇 https://t.co/TRoqkRsbGR

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

https://t.co/l8ZRE2VGoo

Extreme results aren't always better.

Being shredded makes me feel worse, not better.

I'm happier, stronger and have more energetic with blurry abs than ripped, fully revealed abs.

This version of me is not the best version of me: https://t.co/gL3WbKuL9M

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