Rob - Fit For Life - Stronger Every Decade

Don't let perfection be the enemy of good. 

A less-than-perfect workout is better than no workout. 

Progress, not perfection, is the goal.

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

Your body is your most important investment. 

Treat it well, feed it right, and it will serve you for life.

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:

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.

If you need some simple strength training routines for home or the gym that are easy to follow, then grab these:

https://t.co/k0LSc0S3VJ

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.

Simply google "calorie calculator" to get a starting figure.

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

Repost the first post below to save someone else from being overweight!

Follow me @Rob_NBF for more daily content on fat loss (that works with your busy life) https://t.co/PRYkJB4ewT

🔥 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/bXsqgWp6gK

If the weights aren't moving significantly slower by the end of your set...

You're not training hard enough.

Never really used the Smith Machine much when I had access to one in the gym.

That's going to change now.

Strengths of machines are the weaknesses of free weights, and vice versa. https://t.co/ngv5XQwjvW

3 common mistakes that kill your gains 👇

1. Not training hard enough.

Look, if your sets don't come anywhere near failure you're completely wasting your time.

 You don't have to REACH failure but you should at least APPROACH failure (without compromising your form).

The last 1-3 reps of your set should be HARD.

How do you know if it's hard enough?

The weight will move slower and there's nothing you can do about it.

Look how slow the weight is moving in my video. I couldn't move it faster even if there was a gun to my head.

2. Not allowing enough recovery.

Muscles require time to recover from the STRESS that is a hard workout.

If you trained properly, 24 hours is not long enough to be fully recovered.

Even 48 hours is likely not long enough to be fully recovered.

You will be weaker before you will be stronger.

Give yourself adequate time to recover. Performance will be improved and you'll make more progress.

3. Skipping Compound Movements

Neglecting compound exercises is a common mistake.

These movements work multiple muscle groups simultaneously and are crucial for building strength and mass.

If you're not including exercises like squats, deadlifts, and bench presses in your routine, you're missing out on major gains.

After a workout you will be weaker before you will be stronger.

Allow yourself enough recovery time before training the same muscles again.

Even 48 hours is too soon for a lot of people.

72-96 hours is the sweet spot.

Recover longer. You'll make more progress.

Habits that will help fat loss:

- 3L water per day
- 7+ hours of sleep
- Lifting 2x per week
- Later meals
- Protein at every meal
- High volume/low calorie foods
- No liquid calories
- Brushing teeth after dinner

None of this works if you're not in a calorie deficit.

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

Get them here:

https://t.co/WIrxanaRFw

Chicken breast, ground beef, eggs, turkey breast, Skyr, egg whites, greek yoghurt.

All are your friends when you want to lose fat but keep your muscle.

What are your go-tos?

Visceral fat is a killer.

If you're a man and your waist to hip ratio is greater than 1, you're at risk of early death. https://t.co/uRHnh5WGvJ

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

Get them here:

https://t.co/WIrxanaRFw

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