Rob - Fit For Life - Stronger Every Decade

Workout frequency shouldn't be a way to add more volume.

Think of it as a pie.

You can slice it into many pieces or just a few. 

Either way, the pie stays the same size.

More sessions = shorter workouts.

Fewer sessions = longer workouts.

🔥 Ready to transform?🔥

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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

Personal Non-Negotiables:

< 5 alcohol drinks per year
At least 80% of calories from proper food
30g+ animal protein at every meal
2 strength training sessions/wk
Get outside daily and see sunlight
Take daily supplements
Eat vegetables

What are yours?

This was what Tim said during Shred in 60 earlier this year.

Now he's 173 lbs.

This process won't just get you to lose fat, it will help you keep it off (and keep the results going) https://t.co/nI0QyLXxfK

Muscle gains with 60 minutes per week (or less) 👇 https://t.co/AVkyqbQIdG

Tracking calories isn't 100% accurate.

Even with your best efforts you still won't know exactly how many calories you're eating or burning.

But it still works.

100% accuracy isn't the point. It gives you reference point from which you can course correct and make adjustments.

If you're looking for a way to lose fat that doesn't make life miserable, check out this fat loss ebook (it's free).

https://t.co/s6FhQOHCy4

10 habits that destroy your health and lead to earlier death https://t.co/y2MOAkNByt

1. Consuming ultra-processed foods.

Ultra-processed foods are addictive, have low nutritional value and are easy to overeat - resulting in high calorie consumption and weight gain.

Excess bodyfat leads to lower quality of life and reduced life expectancy.

2. Living in misery

Scientific studies have found links between  life satisfaction, absence of negative emotions, optimism, and positive emotions and living longer.
https://t.co/BPGSxB3XbH

It's therefore vital that you seek happiness, avoid stress, cut negative people out of your life, change situations that you're not happy with and make time for the things you enjoy.

You'll probably live longer as a result and you'll enjoy life more.

3. Sleeping less than 7 hours per night.

Sleep is crucial for regulating cell function & helping your body heal.

Sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death

Not getting enough sleep is linked to heart disease, inflammation and obesity.

But sleeping too much is linked with lower life expectancy as it is usually linked with undiagnosed health conditions, depression and low physical activity.

Between 7-9 hours per night is the sweet spot.

4. Not partaking in cardiovascular training.

A higher cardiorespiratory fitness level is linked with longer life expectancy.

Improving yours will likely extend your life.
https://t.co/Ht2XIXXqV7

5. Not partaking in resistance training.

Sarcopenia (the age related loss of muscle mass) will rob you of your life quality.

Resistance training is your first defence against it.

Building muscle also improves your insulin sensitivity and raises your BMR, both of which make it easier to maintain a healthy body fat %.

Muscle = health.

6. Overeating.

Multiple different studies of human populations with longer lifespan find links to a lower calorie intake.

Here's one example:
https://t.co/xBFLe8fwBK

This is perhaps unsurprising, as waist:hip ratio, BMI and bodyfat percentage are also predictors of health... as are certain blood markers that usually change with increased body fat percentage.

7. Drinking alcohol.

Heavy alchohol consumption is linked to liver, heart and pancreatic disease.

Alcohol consumption also has the potential to destroy your life from a social perspective.

8. Smoking.

Smoking is strongly linked with disease and early death. It is linked with 80-90% of lung cancer deaths.

Smokers are 3 times more likely to suffer a premature death and it's estimated smoking takes 10 years off of your life.

9. Not drinking coffee.

Coffee is linked to a lower risk of type 2 diabetes, heart disease, cancer, Alzheimer’s and Parkinson’s.

This is thanks to the phytochemicals it contains - and they're present in caffeinated, decaf, brewed or instant coffee.

10. Low protein intake.

Protein is vital for your body's function and upkeep.

Eating more of it will fight against sarcopenia (age related muscle mass loss) which will reduce your quality of life as you age.

The distribution of protein across the day matters, not just the total amount of it.

Studies find that older adults who eat  protein at every meal retain more muscle and quality of life than those who with the same intake, skewed towards an evening meal.
https://t.co/haasiHq0y3

10 habits for a long & healthy life:

1. Avoid ultra-processed foods.
2. Do what makes you happy.
3. Sleep 7-9 hours per night.
4. Cardiovascular training.
5. Resistance training.
6. Avoid overeating.
7. Avoid alcohol.
8. Don't smoke.
9. Drink coffee.
10. Eat protein.

Don't sleep on this list - especially resistance training.

It will make a huge difference to the second half of your life if you can maintain even a minimal resistance training routine.

Most training programs have you doing much more than you need.

You can build muscle with less work than you think you need.

I work out for just 10-20 minutes at a time.

You can check out my program here 👇

(Was $150, now just $47 (for 24 hours only!)

https://t.co/jAlDkEfE9B

If you enjoyed this thread, please retweet the first tweet below:

Follow me @Rob_NBF if you want to optimise your health and live longer for your kids and grandkids
https://t.co/lZUbbPVSgC

Men's Health has new workouts every month because they need to sell the latest magazine.

You need to do the same workouts every month.

Need some super simple workout programs that are easy for anyone to pick up and run with?

Get 7 of them here (options to fit your situation) 👇

https://t.co/k0LSc0S3VJ

If you want to win lifting competitions you need to make heavy weight feel as light as possible.

If you want to be strong for life and health you need to make light weight feel as heavy as possible.

Most don't understand this.

Prioritising your fitness is the difference between being a strong pillar, supporting your family...

or becoming a burden they have to bear.

Agree?

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

Full of nutrition and workout solutions for the busy dad.

Completely free.

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Why will people act like you're the weird one if you don't submit to pressure to poison yourself for "fun"?

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