Rob - Fit For Life - Stronger Every Decade

It's easy to lose weight.

But 99% of people lose MUSCLE as well as fat.

This is a terrible mistake.

These 9 lessons will show you how to keep muscle while you lose fat. https://t.co/GjuJq3XGZG

1. Don't diet too aggressively.

Don't over-restrict food and lose weight too fast.

You're risking muscle mass if you do this as your body breaks your muscles down for energy.

2. Increase protein and spread it out.

The body needs protein for hundreds of things.

But the only way you can store it is as muscle.

Need protein but you aren't eating enough? Guess where you're body's getting it from!

Eat 1.6g per KG of bodyweight spread across the day.

3. Resistance train 2x per week.

Maintaining muscle as you lose fat doesn't need much resistance training.

But SOME is needed.

You've got to tell your body the muscle is still needed.

Otherwise it'll get used for energy - it's more calorically expensive than fat.

If you train each muscle group twice per week at a  high intensity (close to failure), you will maintain muscle.

Even once per week should be enough if you hit every muscle group in one session.

Most studies support this.

I've put together 10 ultra time saving workouts for different schedules.

These will definitely be enough to retain muscle

Grab them for free here 👇

https://t.co/k0LSc0S3VJ

4. Continue to lift at a high intensity

Don't switch to light weights and high reps when you want to lose fat.

This doesn't cause fat loss. A calorie deficit does.

Do the exact same as you did to build muscle (just less volume and frequency).

Make sure you come close to failure as these are the effective reps that provide a stimulus.

5. Cycle calories

After a workout you're in the ideal state to build muscle for about 24 hours.

Eat more on training days and the next day to fuel  sessions + aid in recovery.

Lower calories on days you're not training or recovering.

Example:

Monday: Train - higher calories
Tuesday: Rest - higher calories
Wednesday: Rest - lower calories
Thursday: Train - higher calories
Friday: Rest - higher calories
Saturday: Rest - lower calories
Sunday: Rest - lower calories

6. Don't lower fat intake too much

Too low a fat intake will lead to a decrease in testosterone.

This does not help you retain muscle.

Don't go below 0.3g fat per lb of bodyweight.

7. Get 7+ hours sleep

Poor sleep is will also tank your testosterone levels.

Try to improve sleep quality as much as possible. Dark room, no interruptions, temperature around 65 degrees F or 18 degrees C.

8. Avoid excessive cardio

High intensity cardio where you're pushed to your limit will interfere with recovery from lifting. 

This is called the "interference effect" where your body struggles to adapt to the two different stimuli at the same time.

9. Avoid alcohol

Alcohol inhibits fat loss, reduces T levels and impairs muscle protein synthesis.

It is detrimental to both fat loss and building muscle.

I'm running a 60 day fat loss program from April 8th.

I guarantee you'll lose 10-25 lbs of fat in 60 days on my guided program or you pay nothing!

You must be on the priority list for first chance to get a space:

https://t.co/lBQovXbyFF

If you want to help someone else lose fat without losing their hard earned muscle, give the tweet below a RT

https://t.co/kNx0CP17f4

P.S. If I could guarantee you hit your fat loss goals would you be interested in working with me one to one?

I'll craft you a custom plan, check in with you regularly, answer all questions and hold you accountable.

Sound interesting?

See more here:

https://t.co/KboC0EuNSb

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

Rob - Fat Loss for Busy Dads

Most people are surprised by how little training they need to build muscle.

Take an untrained person and get them to do 1 set of pushups every few days (to failure).

Keep it up for a few months and you'll see the muscle.

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

Jumping in cold water will not "strip fat off of your body"

Can't believe what I see on the internet sometimes. https://t.co/p4nKNXGk2v

P.S. If you want to learn how to ACTUALLY lose fat...

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

Get on the priority list now to ensure you get a space👇

https://t.co/lBQovXbyFF

Take your weight daily, but not to obsess over it and hyper analyse day to day fluctuations.

Look at the average for the week, compare it to the week before that, and the week before that.

More data points = more reliable averages.

Processed foods are easier to overeat, make you hungry again soon after eating, and require fewer calories to digest.

Overall an L for your fat loss efforts.

Shred in 60 results from Brandon!

60 days of consistently hitting his steps, hitting his macros and training a few times per week.

Accountability and checking in too! https://t.co/TE9RXnFod3

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/l8ZRE2VGoo

WHEN you eat your meals makes a difference for the amount of hunger you will experience during fat loss.

Try different meal times. I like to move them all later.

Jon has lost 20 lbs so far working with me and is noticing his clothes fitting much better!

Have enjoyed our chats about Arsenal as well! https://t.co/DcyEZZuLVd

P.S. If I could guarantee you hit your fat loss goals would you be interested in working with me?

I'll craft you a custom plan, check in with you regularly, answer all questions and hold you accountable.

Sound interesting?

See more here:

https://t.co/KboC0EuNSb

Skyr before bed is better than any pre-sleep protein shake.

Both have slow digesting casein protein. One is enjoyable. https://t.co/V56loha6gc

Well done Siyih, absolutely smashed it on Shred in 60.

https://t.co/LlGP9X4mBZ

Hands down the best program I've done by far. @Rob_NBF is the business! https://t.co/W1a3sFRs94

Footy (league) and fitness enthusiast. Graphic art connoisseur

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