Rob - Fit For Life - Stronger Every Decade

Dads being able to do pullups should be the norm, not the exception.

P.S. Want 10 super quick workout routines?

(5 for home, 5 for the gym)

Grab them here 👇

https://t.co/k0LSc0S3VJ

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

My favourite compound exercises:

- Incline bench
- T-bar row
- Seated dumbbell press
- DB one arm row
- Incline DB press
- Seated Row
- Back squats
- Romanian Deadlifts
- Reverse luges
- Bulgarian Split Squats
- Hip thrusts

You'll put on muscle everywhere if you do these.

Protein + lifting + calorie deficit = Body metamorphosis.

Under-eating protein and neglecting to lift while losing weight = WORSE body composition.

These are the things you should focus on if you want fat loss:

- Calorie deficit.
- Resistance training.
- Protein intake.
- Recovery.
- Micronutrients.
- Movement.
- Sleep.

Nothing else is anywhere near as important.

Am I right?

Being overweight increases risk of:

• Stroke
• Cancer
• Diabetes
• Depression
• Heart attack
• Osteoarthiritis
• Low quality of life
• Gallbladder disease
• High blood pressure

Give me 3 minutes and I'll show you 7 key habits to reverse or prevent it:

You might look at other people and think it's ok to have a little extra fat and convince yourself it's not a big deal.

But it is.

The risk of health problems start when you are only very slightly overweight. 

Risks increase as you become more and more overweight. Do this 👇

The key to a healthy weight is maintaining the correct energy balance.

You should be consuming the right amount of calories based on how much energy your body requires.

This is easier said than done.

Here's 9 tips that will make it easier👇

1. Walk more.

You don't need to do any crazy bootcamps or HIIT workouts.

There's no such thing as a "fat loss workout".

ALL activity burns calories. If you burn enough to get into an energy deficit, you will lose fat.

Walking burns calories too - and is far easier to do.

2. Lift weights.

Lifting weights is an enjoyable form of activity that will motivate you as you see the changes in your body.

Whilst it does burn some calories, the real magic is the muscle it will help you build.

More muscle on your frame means you burn more calories at rest.

3. Eat mindfully.

Don't eat while distracted. Studies show that people consume more calories if they eat mindlessly while watching TV.

Eat slowly and pay attention to how you feel.

When you're full, stop.

You'll probably notice you don't need 25-50% of the food on your plate.

4. Eat more protein:

Protein is more filling AND it requires up to 30% more calories to digest compared to the other macronutrients.

You would burn 100-150 calories to digest 500 calories from protein compared to virtually zero digesting 500 calories from fat.

5. Drink more water.

People often mistake thirst for hunger.

Sometimes your hunger will go away after drinking a pint of water. This can help reduce snacking.

Water fills your stomach. Drink it cold to increase the number of calories you burn.

6. Track your calories.

YOU WILL NOT LOSE FAT if you don't get into a calorie deficit.

You need to calculate how many calories your body needs to maintain its weight, then eat about 20% fewer calories than this.

Use Macrofactor to find your maintenance and to track your intake.

The awesome thing is it will adjust your macros based on the progress you make.

https://t.co/YxtU15vUQy

7. Eat fewer refined carbs.

These are carbs that have been more heavily processed. They are things like:

- White bread, pasta & rice
- Doughnuts
- Pastries
- Sweets
- Cakes

They cause blood sugar & insulin levels to rise & fall quickly.

This leads to getting hungry sooner.

8. Sleep 7 Hours Per Night

Sleep loss changes levels of the hormones grehlin and leptin which regulate appetite.

If you don't sleep well you will be more hungry and crave more high carb and high fat foods (junk).

Get at least 7 hours uninterrupted sleep.

7 ways to sleep better tonight:

1. Get blackout blinds
2. Phone in another room
3. Supplement with magnesium
4. Sleep in a colder room (65º F)
5. No screens within an hour of bed
6. Read fiction before going to sleep
7. Eat dinner earlier, at least 4 hours before bed

9. Eat Fewer Processed Foods

Processed foods require less energy to digest. If you eat whole foods you'll burn more calories.

Ultra processed foods are don't fill you and are engineered to be addictive so you can't stop eating them.

Perfect for gaining weight.

9 habits that will help you to lose fat:

1. Walk more
2. Lift weights
3. Eat mindfully
4. Eat more protein
5. Drink more water
6. Track your calories
7. Eat fewer refined carbs
8. Sleep 7 hours per night
9. Eat fewer processed foods

That's the end of this thread.

If you found it useful, please use this link to go back to the start and share the first post:

Follow me @Rob_NBF for more threads on fitness and health.

https://t.co/fQZuCHTkyD

P.S.

Are you ready to lose 20 lbs or more of fat, gain significant muscle and transform?🔥

- No more false starts
- No more guesswork
- Personalised plans
- 24/7 Support
- Real results

Apply for one-to-one coaching now (click below👇)

https://t.co/bXsqgWp6gK

If you can stay consistent and not quit the gym inside the first 3 years, you'll get big rewards.

My client Brian has gone from:

- 244 to 210 lbs
- 27% to 15% body fat
- NO loss of muscle
- Removed ALL detectable visceral fat https://t.co/N2E8f0UfAO

🔥 Ready to lose 20 lbs or more of fat, gain significant muscle and transform?🔥

- No more false starts
- No more guesswork
- Personalised plans
- 24/7 Support
- Real results

Apply for one-to-one coaching now:

https://t.co/bXsqgWpE6i

Working out is medicine for your mind.

A nutritious diet is medicine for your body.

Walks in nature are medicine for your soul.

Fitness isn't about being better than someone else... It's about being better than you used to be.

Moment of silence for everyone who thinks losing weight means eating boring, bland food. https://t.co/8kzOmXMVu8

A high protein diet is a requirement for FAT loss (not weight loss).

Grab 21 high protein recipes for free here:

https://t.co/WIrxanaRFw

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