Rob - Fat Loss for Busy Dads

Muscle is more calorically expensive tissue than fat.

In a calorie deficit, your body wants to get rid of the muscle.

You've got to tell your body you still need it.

Use your muscle to stop heavy iron things killing you and you should hang onto it!

P.S. Want 10 super quick workout routines?

(5 for home, 5 for the gym)

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I transform tired, busy, overweight dads into lean & energised champions for their families using my 20 Minute Muscle system and 10:1 nutrition protocol.

Something that took me years to realise:

Recovery is everything.

Training a muscle group 72 hours later might be better than 48 hours...

10 sets in a week might be better than 20 sets...

40 minute sessions might be better than 2 hour sessions...

Need some super simple workout programs that are easy for anyone to pick up and run with?

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The best exercises for building muscle target the specific muscle you want to grow, without other ones failing or your body tiring before you reach failure.

Sets of 3 reps close to failure will build muscle.

Sets of 30 reps close to failure will build muscle.

But aiming for 5-8 reps is probably the best choice.

You're most likely to end the set because of an inability to move weight than because of "the burn"

Every fitness tip I could come up with after 10 years in the gym.

(Bookmark this if you want to transform your physique)

1. What you do outside the gym matters more than what you do inside it. https://t.co/zNZGFOMz6q

2. Diet is everything.
3. Cheat meals will keep you fat
3. 99% of people neglect recovery and results suffer.
4. For best muscle building results, do less than 99% of people in the gym.

5. 10 sets per muscle group/week is more than enough.
6. Most people do WAY too many exercises, sets and workouts.
7. Most of this is at a poor quality.
8. If you don't train close to failure your set was a warmup.

9. Fat loss is best tackled in the kitchen.
10. Bodyweight, free weights and machines all build muscle.
11. There are no fat loss exercises.
12. There are no fat loss foods.
13. If you don't drink enough water your workouts will suck.
13. Fasting is simply reducing calories.

14. Fat loss is harder if you don't sleep 7+ hours.
15. Low fat diets will lower your testosterone levels.
16. So will aggressive dieting.
17. You have time to work out. 
18. 10 minutes a day for 1 hour per week is enough to see results if you train right.

19. All rep ranges build muscle if you train close to failure.
20. If the bar isn't slowing down at the end (involuntarily) you aren't close to failure.
21. Track every workout.
22. If you're not losing fat, you're not in a calorie deficit.

23. Always add a rep or a tiny amount of weight to progress.
24. If you're not gaining you're not recovering enough, training hard enough or eating enough food/protein.

25. Gaining 1 lb per week = mostly fat gain.
26. Tracking calories and macros is easy and doesn't take long.
27. You can be a long way from perfect and still see results.

28. Consistency is key. You must do something you can do for the long term.
29. Don't skip workouts twice in a row.
30. Work out n the morning. Evening workouts get skipped more often.
31. Fat loss is fast. Muscle building is slow.

32. Not all exercises are equal for building muscle.
33. The best exercise for building muscle is one that targets the specific muscle you want to grow, without other ones failing or your body tiring before you reach failure.
34. Form, range of motion & stability all matter.

35. You don't need a meal plan, you need to hit the right calories and macros.
36. Some people can fit in small treats and it helps them stay on track.
37. Others are "all or nothing" & small treats turns into binges.
38. Know which you are and act accordingly.

39. Alcohol can fit into your calories but it's not worth it.
40. Batch cooking & slow cookers are two of the best hacks to hit macros whilst working a 9-5.
41. Carbs before workouts improve performance.
42. Whey protein is only needed if you don't get enough protein from food.

43. Creatine is the only supplement that will do anything of note in the gym.
44. Take other supplements for health reasons only - your diet can cover it if it is good enough.
45. No supplement will strip fat off your body.
46. Cold water will not strip fat off your body.

47. Daily scale weight changes have nothing to do with fat loss and more to do with hydration levels and bathroom recency.
48. Take your weight daily and use the average of each week to track progress.
49. The fastest way to gain a pound is to drink a pint of water.

50. Longer rest times between sets are better for building strength and muscle. 
51. Train hard & go close to failure, then rest 3+ minutes before doing it again.
52. Each additional set adds less stimulus for muscle gain than the one previous.

53. Your results won't be instant. Expect this to take years.
54. There's nothing magical about 10,000 steps per day. It's just a way to make you (probably) move more.
55. Genetics impact your final result more than your start point but everyone can make significant improvements.

56. Cardio shouldn't be done before lifting if you want to build muscle.
57. Powerlifting form and rules aren't optimal for building muscle.
58. Most people build muscle in spite of what they do in the gym.
59. Even poor programming can work if you do it consistently.

60. Fasting isn't magical, it just puts you into a calorie deficit.
61. Likewise - keto, carnivore etc. just puts you into a calorie deficit.
62. You don't need to do cardio to lose fat but it helps.
63. Accountability will take you a LONG way. Get a coach.

64. Don't train the same muscles on consecutive days.
65. Ideally, rest muscles more than 48 hours before training them again.
66. Any foods can fit into a calorie deficit but nutrient dense foods will fill you more.
67. Protein is filling - eat more.

68. Minimally process foods and protein require more calories to digest. This means you can eat more.
69. The workouts you want to skip are the ones you need to do.
𝟳𝟬. 𝗔𝘀𝗸 𝗯𝗲𝗹𝗼𝘄 - 𝘄𝗵𝗮𝘁 𝗱𝗼 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗸𝗻𝗼𝘄? 𝗜 𝗹𝗼𝘃𝗲 𝗵𝗲𝗹𝗽𝗶𝗻𝗴 𝗽𝗲𝗼𝗽𝗹𝗲!

Here's a reward for making it this far!

10 free workout programs that are simple and easy to fit into any schedule:

https://t.co/k0LSc0S3VJ

I hope you enjoyed this thread.

If you did, please retweet so others can benefit too.

Follow me @Rob_NBF for more fitness and nutrition advice.
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My fat loss program Shred in 60 is starting again soon!

If you want to make sure you get a place, you need to click below and join the priority list.

https://t.co/lBQovXbyFF

Dieting too aggressively risks muscle mass.

Aim to lose 1% of your weight per week whilst maintaining your lifting numbers and training close to failure.

If you're losing more than this and you feel weak in the gym, you're probably losing more than fat.

P.S.

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

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

https://t.co/lBQovXbyFF

Don't lift light weights and higher reps to lose fat.

It DOESN'T WORK.

At best it will do nothing....

At worst it will assist in you losing muscle and strength (if your sets don't come near failure)

Powerlifting form isn't optimal for building muscle.

It's optimal for shifting the most amount of weight within the rules of the competition.

Two different things (with some crossover)

Want to lose weight?

Chop off one of your legs.

Want to gain weight? 

Drink a gallon of water.

𝘛𝘩𝘪𝘴 𝘪𝘴 𝘸𝘩𝘺 𝘵𝘩𝘦 𝘴𝘤𝘢𝘭𝘦 𝘴𝘩𝘰𝘶𝘭𝘥𝘯'𝘵 𝘣𝘦 𝘵𝘩𝘦 𝘰𝘯𝘭𝘺 𝘵𝘩𝘪𝘯𝘨 𝘺𝘰𝘶 𝘨𝘰 𝘣𝘺.

You can lose fat while drinking alcohol if it fits within a calorie deficit.

But it does inhibit fat loss AND muscle gain.

Don't be under any illusions that it isn't harming your results.

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