Rob - Fit For Life - Stronger Every Decade

Supplements didn't help me get in shape.

This is what I take:

- Creatine
- Omega 3
- Multivitamin
- Magnesium
- Vitamin d and K2

But I'd look pretty much exactly the same if I'd never taken them.

The benefits from supplements aren't visible.

Grab this 50+ page guide to Dad's health and fitness.

Full of nutrition and workout solutions for the busy dad.

Completely free.

https://t.co/X5BCNBTHuB

Dad to 2 with 1 on the way. I help dads overhaul their workout mindset to get them to Superhero Dad status with less than 60 mins/week.

Rob - Nothing Barred Fitness

Sticking to a restrictive diet over the long term is going to make you miserable and require bucket loads of willpower.

99% of people don't have it.

This is not the way!

You need to find a way of eating that you enjoy, which also moves you closer to your goals.

P.S. Grab the Superhero Dad Handbook (free) and get:

- Nutrition framework for fat loss you can implement immediately

- Training blueprint for maximum results with minimal time to train.

Plus tons more value.

Completely free.

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Transform Your Body: 9 Steps to Lose Fat and NOT Muscle https://t.co/ZBvHR80sZe

Everyone wants to lose fat without losing muscle

But 99% of people have no idea how to do it.

They end up smaller and lighter, but still looking the same as before!

Read the following 9 steps to learn how to lose fat whilst keeping muscle so you can get ripped! 👇

1. Keep your calorie deficit moderate.

One of the biggest mistakes people make is they over-restrict and lose weight too quickly.

This puts muscle at risk as your body will be more likely to use it as an energy source.

2. Eat protein and spread it out.

Your body needs protein for many different functions.

But the only way your body can store protein is as lean mass.

Therefore, you've got to ensure your body has a steady supply of protein for rebuilding muscle, other tissues & other needs.

You should be eating at least 1.6g per kg of your bodyweight (0.72g per lb).

Spread this amount across the day. Don't wait until dinner to hit most of it.

Muscle protein synthesis remains elevated for 3-4 hours post-meal.

Eat 25% of your goal at 4 servings, 4 hours apart.

3. Resistance train at least twice per week.

You don't need much resistance training at all to maintain muscle as you lose fat.

But you do need some.

If you don't resistance train, your body has no reason to keep your calorically expensive muscle.

Most studies and anecdotal evidence find that training each muscle group twice per week with minimal volume (but high intensity) is enough to maintain muscle mass.

Mike Mentzer was an advocate of just 1 hard set to failure of 1-2 exercises per bodypart every 10 days or so. https://t.co/BI9jRVtu5R

4. Continue to lift at a high intensity

Your weight selection needn't change when you want to lose fat.

Don't suddenly switch to much lighter weights and higher reps.

Fight to continue lifting the same weights for the same reps.

Your sets should come close to failure.

5. Cycle calories

24 hours post workout you're in a prime state to build muscle.

It's better to shift more calories to training days + the 24h following to fuel more intense sessions + allow more calories for recovery.

Take calories from days you're not training or recovering.

It could look something like this:

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. Avoid a low fat diet

Dropping fat too low is going to result in testosterone levels dropping.

That's not something you want if your aim is to retain muscle.

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

7. Get 7 hours sleep

Poor sleep is something else that will kill your testosterone levels.

Aim to get 7 hours unbroken, or the best you can.

Here's a thread that will help you:
https://t.co/iOQDlSVLAk

8. Avoid excessive cardio

Doing high intensity cardio that pushes you near your limits will interfere with recovery from resistance training. 

Your body struggles to adapt to the two different training stimuli at the same time.

Cardio is still a good option to increase the rate of fat loss.

If you want to burn more calories through cardio, stick to low intensity steady state cardio. 

Brisk walking, or more walking in general, is a good option.

9. Limit alcohol

Alcohol impairs fat loss, lowers testosterone and impairs protein synthesis.

If you want to lose fat, it won't help you.

If you want to build or retain muscle, it won't help you.

9 steps to lose fat without losing muscle:

1. Keep your calorie deficit moderate
2. Spread out your protein intake
3. Resistance train 2x per week
4. Lift at a high intensity
5. Cycle calories
6. Avoid a low fat diet
7. Sleep 7 hours
8. Avoid excessive cardio
9. Limit alcohol

I've gotten ripped several times for photoshoots whilst holding onto my hard earned muscle.

This program is the exact blueprint I follow (66% off today!):

https://t.co/jAlDkEfE9B

If you enjoyed this thread, retweet the first tweet below to help someone else!

Follow me @Rob_NBF if you want to get in the best shape of your life but you struggle to make time.

https://t.co/f456V7c3NM

Unpopular truth:

To get the health benefits of exercise you really don't need much time.

💥 If you are ready to invest in yourself, read on 💥

I'll provide the plan, motivation, accountability and the answer to every question you have.

I'll steer you away from the common pitfalls and keep you on track.

Apply for online coaching 👇

https://t.co/bXsqgWp6gK

Fitness impacts more than your health and your physique.

It's a life-enhancer.

It's not just about living longer, it's about living BETTER.

🔥 Ready to transform?🔥

- No more false starts
- No more guesswork
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Apply for one-to-one coaching now:

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When you want to lose weight, weigh yourself every day... 

But don't analyse every day - it will be up and down.

Take the average of each week and analyse that.

But if you're doing it right your weekly average will be going down.

This is your sign to stop overthinking and just do.

Action breeds results.

Stop chasing perfection. 

Start and correct as you go.

I've been kick-starting the day with light exercise recently.

Pull-ups, pushups, dips. 

Nowhere near failure, just to wake up.

A simple change but a nice boost to daily productivity and future decisions.

Imagine a potion that boosts your energy, sharpens your mind, elevates your mood, and extends your life.

It exists.

It's called FITNESS.

The ROI on it is nothing short of miraculous.

Think you're in "starvation mode"?

Watch this... https://t.co/Hpvmc5mT50

A scale weight plateau and a fat loss plateau are not the same thing.

If you're seeing a scale weight plateau, and it's not because you're eating too much, you just need to give it time.

The scale refusing to go down for 1-2 weeks CAN happen in a calorie deficit.

This is just due to changes in the amount of water your body is holding on to, or changes in the VOLUME of food inside you.

Many things can cause water retention...

Changes to the amount of water you've been drinking, stress, inflammation, training, time of month for women, sickness, eating more carbs than usual, eating more salt than usual etc.

Just carry on!

If you're sticking to the plan, eating the correct number of calories, doing your workouts and getting in the right amount of movement then you will still be making progress.

You'll eventually see that you lost a load of weight "overnight"

(you didn't actually lose it overnight, you were losing it the whole time)

Just have patience.

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