Rob - Fit For Life - Stronger Every Decade

Maybe 2024 will be the year that people realise a higher protein intake will = better quality of life in older age...

Want 21 free high protein recipes?

Get them here:

https://t.co/WIrxanaRFw

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

95% of people who join the gym in January won't be there in March.

But that won't be you, will it?

(Being guided, having a plan and some accountability makes a big difference) https://t.co/1vj9Q1gzdf

P.S. Want 10 super quick workout routines?

(5 for home, 5 for the gym)

Grab them here 👇

https://t.co/k0LSc0S3VJ

I've helped hundreds of men lose fat and keep it off.

Here are 30 of my best fat loss tips 👇

1. You are overweight because you've been overeating for years. You can't fix it in 6 weeks. https://t.co/DZhjuwn4GB

2. You don't need to do cardio to lose fat.
3. You do need to stop eating so much.
4. You need a calorie deficit to lose weight.
5. If you're not losing weight, you're not in a deficit.
6. The scale is a poor measure day to day, but over the course of weeks/months it doesn't lie.

7. Snacking isn't helping your fat loss attempts. You need more filling meals. 
8. Protein is filling. Eat more of it.
9. You burn more calories to digest protein, eat more of it.
10. Foods that "they" say are bad for you, are good for fat loss. I'm talking about red meat & eggs.

11. Vegetables are good too, even potatoes.
12. Any food that takes up a lot of space and fills you for not many calories is a good food for fat loss.
13. Likewise, foods that take longer to digest are good for fat loss.

14. Oatmeal, fibrous vegetables, steak, eggs, potatoes are examples of the above. 
15. Olive oil and any other cooking fat is extremely calorie dense. Use as little as possible.
16. Eating for health, and eating for fat loss, are not the same thing.

17. To that point, you can eat cake and lose fat. You can eat salmon & avocado salads and not lose fat. 
18. Walking is a very easy and effective way to burn more calories.
19. Building muscle will make fat loss easier.

20. You don't want to lose weight, you want to lose fat. You can improve how you look and stay the same weight if you build muscle. 
21. There's no such thing as a "fat burning exercise/workout"
22. If your sleep is abysmal, you'll be hungrier.

23. Get out of the habit of eating because of the time of day. Eat when you're hungry. 
24. If you don't track your calories and weigh things out, you really have no idea how many you're consuming.
25. Don't just track calories, track protein as well. 1g per lb of lean mass.

26. Don't aim to lose more than 1% of your weight per week. Faster is not better. 
27. Avoid drinking calories.
28. If you want to lose fat, you're really not going to have much room for alcohol.
29. You should be avoiding restaurants & takeout as much as possible.

30. You can have days off, but a weekly cheat day can destroy the week's progress. Even if you stop counting macros, your body still is.

31. Make sure you're following me, @Rob_NBF for more content about fat loss.

P.S. Want to lose at least 20 lbs of fat with 1-1 support and accountability?

Work one-on-one with me and achieve guaranteed results.

Click the button below to send me a DM.

(Note: Investment required, but results are assured)

https://t.co/Gp6PktG0jf

P.S. Want my fat loss nutrition framework?

It's here in the Superhero Dad Handbook

(completely free)

https://t.co/X5BCNBTHuB

Want 10 free workout programs?

Click here 👇

https://t.co/zzFxOjQSwo

How about 21 free high protein recipes? 👇

https://t.co/Z2LkrAsVxb

Lee lost 8kg on Shred in 60 across 8 weeks and put this together at the end.

Sending out details to the priority list tomorrow, so if you're at all curious then join it now (link in next tweet) https://t.co/atabenbTSd

Join priority list here 👇

https://t.co/l8ZRE2VGoo

Callum got leaner than ever on Shred in 60 and is maintaining it...

It's not a program that will crash diet you for you to just put the weight back on a few months later! https://t.co/BDCZCU1gck

If you want to grab a place on the January Shred in 60 program when it goes live, get on the priority list now👇

https://t.co/l8ZRE2VGoo

Macrofactor is excellent. Best food tracking app I've ever used (calling it a good tracking app feels like a disservice to be honest) https://t.co/5pb49fRwaL

MacroFactor

Got home from ride. 

Kid wanted to go to skate park. 

No time for an elaborate 3 course sit down breakfast. 

Strawberries (frozen) whey, water, blitz.

48p
377 cal 

#cico #calories #macros #lowcarb 

@macrofactorapp (@Rob_NBF - have to say… very impressed so far) https://t.co/awK5ilehNc

MikeLifts

Dudes can literally just sit around and name old sports players and just have the best time.

in @foxing - Producer/Engineer/mix - emhudsonmusic@gmail.com for audio inquiries

E.M. Hudson

Another day to lift!

What are your goals at the moment? What are you working on?

BTW, it's fine if you don't lift today. I'm not. Got it done yesterday. Big full body session!

11pm on Christmas Eve: https://t.co/4PStDrxiqU

There is no "muscle gaining rep range"

ANY set will build muscle effectively if that set is taken close to failure.

The last few reps need to be INVOLUNTARILY slower than the first.

If all reps took the same amount of time, it's a warmup and won't do anything.

P.S.

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

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

https://t.co/l8ZRE2VGoo

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