Rob - Fit For Life - Stronger Every Decade

Tracking your nutrition is eye opening.

You'll realise you eat more than you think. https://t.co/JVKrQofP1m

Rob - Fat Loss for Busy Dads

@Rob_NBF Since I trailed macrofactor from your link then started to use it daily was eye opening and game changing. There’s times though it can be mentally exhausting

Tristan Whalley

Here's the link to the app he mentioned by the way:

Use code ROBNBF for a 2 week trial

https://t.co/YxtU15vUQy

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

Close the kitchen after dinner.

Your waistline will thank you.

Want 21 free high protein recipes that the whole family will love?

Get them here:

https://t.co/WIrxanaRFw

Your belly isn't just storing fat; it's storing years of 'I'll do it tomorrow.' 

Break the cycle.

It's not just about losing weight, it's about gaining life.

It’s not about how hard you hit the gym once in a while.

It’s about showing up regularly, even on days when motivation is low.

P.S. Want 10 super quick workout routines?

(5 for home, 5 for the gym)

Grab them here 👇

https://t.co/k0LSc0S3VJ

Regular, intense workouts are a non-negotiable part of life. 

Find a routine you can stick to consistently.

Remember to measure PROGRESS, not just POUNDS.

Scale weight isn't the only indicator of your progress.

It's actually a bad indicator in the short term as there's too many things that cause it to fluctuate.

Instead, do this 👇

Take regular measurements, photos, and note how your clothes fit. 

Sometimes the scale doesn't move, but you'll see changes in body composition. 

This can be more motivating and a better indicator of your true progress.

Reminder that protein is your best friend when you're trying to get lean. 

Low protein = more hunger and losing more muscle.

Not good.

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

10 things about fat loss I wish I knew when I started my fitness journey:

1. Carbs don't make you fat.

2. Less sleep = craving worse food.

3. "Healthy eating" ≠ fat loss

4. There are many different, conflicting ideas of what is a healthy way to eat.

5. There's no magical fat burning pill.

6. Fat loss is 90% nutrition.

7. It's not about being perfect every day, but consistent over time.

8. You didn't gain fat just because the scales went up from yesterday.

9. Fruit doesn't make you fat.

10. You can eat moderate amounts of highly processed food, junk, snacks etc. and lose fat.

What would you add?

What do you think differently about now for fat loss than you did when you first started?

Putting your health first means being labelled with words like 'fanatical' and 'obsessed'

Why people can't comprehend looking after their bodies and being selective about what they eat is a true mystery.

P.S. Want my fat loss nutrition framework?

It's here in the Superhero Dad Handbook

(completely free)

https://t.co/X5BCNBTHuB

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 have to accept that some sacrifices will now be required. https://t.co/D03T4Y9zL8

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. 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!

If you enjoyed this thread, give the first post a repost! https://t.co/yxv0Vic3Fj

P.S.

If you're ready to...

- Obliterate 20+ lbs of fat
- Forge a jaw-dropping physique.
- Get strong and lean

Then, hit the button to send me a DM!

(not free, but worth every penny!)

https://t.co/8X6dBT6vKe

Here's points 2-6 which I somehow missed:

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… https://t.co/wew0Y2cioq

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