Rob - Nothing Barred Fitness

Your desk job is destroying your body.

Do these 5 exercises to fix it. https://t.co/BM2RfxHbNr

Sitting at a desk for 8 hours a day is giving you forward head posture, rounded shoulders and anterior pelvic tilt. https://t.co/rAScTzjeY4

You have these problems because your body spends too much time in unnatural positions.

Some of your muscles become shortened and overly tight. 

Others become stretched and weak.

You've taught your body that this is its resting position.

Now it has to unlearn it.

Let's talk about anterior pelvic tilt first - or as @SyattFitness says "you stand like Kim Kardashian"

Sitting in a chair for long period will do this too you.

Your butt sticks out, your belly protrudes, and you will have lower back pain and horrible hip mobility.

Fix it 👇

@SyattFitness Your glutes are weak. Your hip flexors are tight. Your abs are weak. Your lower back is tight.

First, the glutes:

Do glute bridges. 3 sets to failure. If they're too easy, do the single leg version. https://t.co/0ZC6Ea1Fhl

@SyattFitness If you have gym access, you can do barbell hip thrusts OR use this excellent machine if your gym has one https://t.co/0LfqNAczsy

@SyattFitness You also need to stretch out your tight hips.

The best exercise I've found for this is the banded hip distraction 👇👇

@SyattFitness You'll need a resistance band.

Loop it around an upright (squat rack or bed post works well).

Loop it around your rear leg and descend into a lunge. Lean back to increase the stretch. Hold 30s. https://t.co/wS1Z1ywNOS

@SyattFitness Now, to fix your rounded upper back and forward shoulders, you'll need to do lots of pulling exercises.

- Barbell rows
- Dumbbell rows
- Machine rows
- Bodyweight rows

But if you're just going to do one, I would do facepulls 👇👇

@SyattFitness Facepulls are NOT an ego exercise.

You do not want much weight here at all.

Go slowly, really squeeze the contraction at the end of the movement.

Go for high reps, 15-20 reps.

Stop when you can't get another rep with good form. https://t.co/SFN1f9Emm5

@SyattFitness You can also do facepulls at home with a resistance band. Just anchor it somewhere at about head height.

Add in band pull aparts to improve your shoulder posture. https://t.co/M7WGk1bgR0

@SyattFitness As for the forward head posture. Here is something you can do to correct it, explained excellently by @jerryteixeira
https://t.co/2VnH88Dscj

@SyattFitness @jerryteixeira If you follow a well designed resistance training program, you will likely fix all of these problems.

The right compound exercises will strengthen weakened muscles from Years of desk duty.

@SyattFitness @jerryteixeira The routine MUST NOT neglect lower body, core training or back training.

There should be more sets of pulling than pushing to keep shoulders in the proper alignment.

See this thread to see how to design yourself a proper routine in under 2 minutes
https://t.co/NlifmSdLxN

@SyattFitness @jerryteixeira Want a program to fix your posture and get you stronger with the minimum time required?

I've put this into my course "20 Minute Muscle"

Includes various arrangements like 2x40 mins, 6x13 mins, full walkthrough & tutorials

66% off for next 24 hours!
https://t.co/jAlDkEfE9B

@SyattFitness @jerryteixeira If you found this thread helpful, retweet the first tweet to help someone else!

Follow me @Rob_NBF for more threads on lifting and health.
https://t.co/vrEGGmsOX1

@SyattFitness @jerryteixeira P.S. I’m looking for 3 men who want to lose at least 20 lbs of fat in the next 3-4 months.

You'll work closely with me, one to one, and I'll get you results.

Tap the button below to send me a DM.

(Not cheap but results are guaranteed)

https://t.co/LqkD5DQdtu

I help dads become the inspiring leaders their families need with time saving workouts & a simple approach to nutrition that takes less than 60 mins/week.

20 things I'd go back and tell myself at the start of my gym journey 

1. You would get better results by doing half as much. https://t.co/4wdwCm5G5A

2. Your time-consuming routine isn't allowing for proper recovery.

3. You lift too heavy, way too often.

4. Your form needs work.

5. You lift too fast on each rep.

6. Stop working through pain, you'll regret it.

7. You're doing too many exercises and sets.

8. You're not allowing enough time between workouts for muscles to recover.

9. You're never going to be strong enough to be a powerlifter, so stop training like one.

10. Barbells are not the be-all and end-all. Stop overlooking dumbbells and machines.

11. You don't need an hour in the gym.

12. Use less weight, lift slower and with better form.

13. Stop spending so much time in a calorie deficit.

14. Sets over 10 reps are definitely worth your time.

15. You spend too much on supplements. Many of them aren't doing anything.

16. You're wasting too much time in the gym.

17. Start tracking what you lift...

18. But don't always try to add reps or weight when it isn't earned.

19. You don't have to do more volume every time you go to the gym.

20. Some exercises aren't for you and that's OK.

Bonus tip:

21. You're going to become a dad one day. Your time will be extremely limited with work and family responsibilities.

Follow this routine and get the workouts done at home and in your lunch break:

https://t.co/jAlDkEfE9B

If you liked this thread, give it a retweet so someone who's new to the gym can avoid the same mistakes I made!

Follow me @Rob_NBF if you want to get better results with less time in the gym.

https://t.co/4rrbnpVTzL

P.S. 

Do you want my help to lose 15-25 lbs of fat in 60 days?

My 60 day fat loss program will restart in May.

If you want to join you need to be on the priority list.

Join here 👇

https://t.co/l8ZRE2VGoo

Do you want 7 free workout programs?

That's what you'll get when you join my email list (and you'll also get a week of free tips sent to your inbox!)

Sign up here 👇

https://t.co/k0LSc0S3VJ

I've picked 54 of my favourite gym exercises and split them into 6 categories.

Pick one from each and work your whole body with less than 60 minutes per week👇 https://t.co/Ac5BN0ciIc

Your program needs these 6 movements to cover all of the major muscles of your body:

- Horizontal push
- Horizontal pull
- Vertical push
- Vertical pull
- Hip hinge
- Squat

These are all compound movement patterns and involve multiple muscle groups and joints.

This gets more done with less time. 

Pick 1 or 2 of each, hit weekly, progressively overload & watch yourself transform!

Read on for specifics👇

7 of the best horizontal pushing exercises to add muscle to your chest, triceps and shoulders:

1. Pushups
2. Incline bench press
3. Barbell bench press
4. Decline bench press
5. Standing chest press
6. Chest press machine
7. Dumbbell bench press https://t.co/W5lxXtV4dj

8 of the best horizontal pulling exercises to add muscle to your back and biceps:

1. Barbell bent over row
2. Chest supported row
3. Seated cable row
4. Dumbbell row
5. Inverted row
6. Prone row 
7. T-bar row
8. Ring rows https://t.co/RL78HNeAG6

7 of the best vertical pushing exercises to add muscle to your shoulders, triceps and chest:

1. Seated barbell overhead press
2. Swiss bar overhead press
3. Standing dumbbell press
4. Shoulder press machine
5. Seated dumbbell press
6. Barbell military press
7. Handstand pushup

7 of the best hip hinge exercise to add muscle to your glutes, hamstrings and lower back:

1. Barbell deadlift
2. Dumbbell deadlift
3. Cable pull-through
4. Straight leg deadlift
5. Glute drive machine
6. Barbell good morning
7. Barbell Romanian deadlift https://t.co/dlyXrL9I7u

Let's add calves and abs to ensure they don't get left behind!

6 of the best calf exercises:

- Standing bodyweight calf raise
- Standing dumbbell calf raise
- Seated machine calf raise
- Standing machine calf raise
- Smith machine calf raise
- Standing barbell calf raise

5 of the best ab exercises:

- Hanging leg raises
- Dip machine knee raise
- Ab wheel rollout
- Barbell rollout
- Stability ball rollout
- Plank https://t.co/UWs0wPPmuG

Pick one or two of each of these, arrange into either:

- 2 or 3 workouts per week covering all 6 movements

- 4 workouts per week, 2 with upper body only exercises & 2 with lower body only exercises.

- 6 workouts per week, two of each of pushing, pulling & lower body workouts.

Keep 48-72 hours recovery time between workouts that target the same muscles.

Your muscles need to recover from the stress you've put them through in order to get stronger. 

This takes time. Don't interfere with this process by working them again before it is complete.

Congrats, you've now got a balanced routine that works with your schedule and the equipment you have access to!

You can get great results following a routine like this that just has a couple of hard sets per exercise (6 exercises x 2 sets for the whole week!)

I expand on this in my program 20 Minute Muscle - see the contents here 👇
https://t.co/jAlDkEfE9B

If you found this thread useful, give the first tweet a retweet to help someone else out!

Follow me @Rob_NBF if you want to learn how to get in shape while spending less time doing it!
https://t.co/7YLqmkV81z

P.S. Want personalised programming, guidance, support and accountability?

Work one-on-one with me and achieve guaranteed results.

Click the button below to send me a DM.

(Note: Investment required, but results are assured)

https://t.co/LqkD5DQdtu

I messed this thread up and somehow didn't post two of of the categories!

6 of the best vertical pulling exercises to add muscle to your back & biceps:  

1. Pullups 
2. Chinups 
3. Lat pulldown 
4. Neutral grip pullups 
5. One arm cable pulldown 
6. Resistance band pulldown https://t.co/4OYSG3wmzc

7 of the best squat exercises for adding muscle to your quads, hamstrings and glutes.  

1. Leg press 
2. Hack squats 
3. Barbell back squats 
4. Barbell front squats 
5. Smith machine squats 
6. Dumbbell goblet squats 
7. Safety squat bar squats

If you'd be interested in getting my help to lose 25-25 lbs of  fat in 60 days, put your name down on the priority list for my next Shred in 60 intake to get the first chance for a place and get a special discount.

Will start in May.

Join here:

https://t.co/l8ZRE2VGoo

10 things you need to be doing if you want to gain muscle as a natural lifter in your 30s and 40s https://t.co/gAnHz0CyIw

1. Prioritise Recovery.

Muscles don't grow in the gym. They grow when you rest.

Train hard, but recover harder.

Younger guys can recover quicker, but you should allow 72-96 hours recovery per muscle group after a hard training session.

This doesn't mean you can't train on consecutive days. 

You've just got to split it up so each muscle group rests for the required time.

E.G.

Monday: Push
Tuesday: Pull
Wednesday: Lower
Thursday: Rest
Friday: Push

and so on

2. Stay consistent

Remember that something is better than nothing!

You'd be surprised what you can achieve with short workouts if you show up with intensity, focus and a drive to get some quality work done.

Don't go weeks without working out.

After a workout, you've got a limited amount of time to USE your new strength gains. Or lose them.

This "supercompensation" window is when you need to build on your new strength to get stronger still. https://t.co/kNUfkDo2Xw

3. Train HARD

You'd better not be stopping your sets with more than 5 reps in reserve...

Ideally you should be training to within 0-3 reps in reserve (mixing up your intensity).

If you've got more than 5 reps in reserve, it's a warmup.

4. Prioritize sleep!

I know it's hard when you've got kids, you need to work late and be up early, but try your best.

Human growth hormone is released during the deepest stages of sleep, so try to get more sleep & avoid broken sleep.

Read this thread:
https://t.co/594azllrBD

5. Eat enough.

You won't gain muscle if you're always dieting and eating salads.

Focus on fat loss if you need to for now, but if gaining is your goal you should be eating lots of quality food.

Track it, and have a small surplus (10% over maintenance).

One mistake people make is they overdo this.

You need to eat enough, but not too much.

Slamming down all the calories you can is how you get fat.

When you get fat you'll have to cut and that won't help your goal of gaining muscle.

Track your calories and be in a SMALL surplus

Macrofactor will help massively here as it will adjust your calories as you go to make sure you're gaining at the right rate.

Use my code for 2 weeks free (ROBNBF)
https://t.co/YxtU15vUQy

6. Track your lifts

One of the biggest mistakes I see people making (that I made myself) is not tracking their lifts.

You should be setting PRs in every workout.

Not a 1 rep max, a rep PR.

Start every set knowing how many reps you need to hit to be better than last time.

7. Eat enough protein.

1.6g per kg of your bodyweight is the minimum amount of protein you should be eating.

Most studies don't find a benefit from eating more (but it doesn't hurt)

Animal sources are better due to the higher concentration of essential amino acids.

Track it!

8. Distribute your protein evenly

This isn't a bro-science myth.

Just focusing on total protein intake isn't as good as splitting it up.

Only 2.5-3g of leucine is needed to maximally spike MPS, which lasts for 3-4 hours.

Get a decent serving of protein around every 4 hours.

9. Fit the program to your life

I had to cut my workouts to 20 minutes 4x per week & my results didn't suffer.

I've put this plan (customisable for your schedule) into my program 20 Minute Muscle!

Get it here (66% off for next 24 hours)
https://t.co/jAlDkEfE9B

That's the end of this thread.

If you found it useful please retweet the first tweet to help someone else!

Follow me @Rob_NBF for more threads on building muscle and losing fat with the minimal time investment.
https://t.co/JfsGtOqTbQ

Want 21 free high protein recipes?

Get them here:

https://t.co/WIrxanaRFw

There is too much focus on step counts for fat loss.

It's become an obsession.

Increasing daily steps from 5,000 to 10,000 will result in about 250 extra calories burned for a 200 lb person.

Helpful, not groundbreaking.

You STILL have to remove calories from your diet.

Are you following me on Instagram?

If not, you're missing out:

https://t.co/zHjcg7Tjy5

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

The top 9 things you should do to lower your risk of early death👇

1. Lose visceral fat. https://t.co/hF46TjTp5t

Visceral fat is belly fat deep within your abdominal cavity surrounding important organs.

It's more dangerous to your health than subcutaneous fat, which is fat just below your skin.

This thread on visceral fat will tell you more:
https://t.co/9y3YdFgsal

2. Get health checks.

You should be getting your prostate checked, having colonoscopies, skin checks, blood tests, checking your testicles...

No one really wants to have to do this...

But early detection is key to the best outcome.

Do it before symptoms appear.

3. Exercise.

You should be walking, resistance training and improving your cardiorespiratory fitness.

All three are linked to longer life and improved quality of life.

If you can't find time to strength train, check this thread:
https://t.co/nV48PT5TqM

4. Avoid ultra processed foods.

Ultra-processed foods are made mostly from substances extracted from foods, such as fats, starches, added sugars, and hydrogenated fats.

They are generally devoid of nutrient, bad for your health and easy to overeat & gain fat.

5. Get more sleep.

Lack of sleep is linked to high blood pressure, diabetes, heart attack, stroke, obesity, depression, reduced immune function, lower sex drive and earlier death.

This thread will help you get more sleep:
https://t.co/iOQDlSWjpS

6. Break unhealthy habits.

- Smoking
- Excessive alcohol consumption
- Recreational drug use
- Being sedentary all day

All of these are strongly linked to earlier death.

7. Improve blood health markers.

Even if you appear healthy, these markers (& blood pressure) can indicate potential problems & tell you where you need to focus your attention.

Proactively check:

- Sugars/HbA1c
- Lipids
- CRP
- FBC
- CMP
- TSH
- Vit D
- O3&6
- Testosterone

8. Reduce Stress

Living a high stress lifestyle correlates significantly with many health problems and earlier death.

Fix/remove what you can.

No job or person HAS to remain part of your life.

9. Use supplements

Many vitamins/minerals are hard to get the required amounts of from food alone.

Vitamin D, Magnesium and Omega 3 are examples of these.

Eat a diet with lots of single ingredient, nutrient dense foods.

Supplement to fill in gaps in your diet.

10. Maintain muscle mass

Muscle loss happens as you age and will rob you of your quality of life in your later years and make earlier death more likely.

Being active, building more muscle and using the muscle you have will mitigate against this.

EVERYONE should be resistance training if they take their health seriously.

Short on time? Try my minimum effective dose plan that I used to keep up my training when my kids were young and I was busy with work.

66% off today:
https://t.co/jAlDkEgbZ9

Like this thread? Find it useful? Retweet the first tweet so others can benefit!

Follow me @Rob_NBF for more threads like this.
https://t.co/zoRppc0v9Q

P.S. Seeking 3 committed men ready to shed 20+ lbs of fat within the next 3-4 months.

Work one-on-one with me and achieve guaranteed results.

Click the button below to send me a DM.

(Note: Investment required, but results are assured)

https://t.co/LqkD5DQdtu

I help dads become the inspiring leaders their families need with time saving workouts & a simple nutrition approach that takes less than 60 mins/week.

You don't 𝑛𝑒𝑒𝑑 to do any of these to lose fat:

1. Exercise
2. Sleep 7 hours
3. Reduce stress
4. Eliminate carbs
5. Do intermittent fasting
6. Consume nutrient-dense foods
7. Change the number of meals you eat

The only REQUIREMENT is getting into a calorie deficit.

P.S. Losing fat is simple, but not easy.

One of the biggest hurdles is finding some accountability.

Work one-on-one with me and achieve guaranteed results.

Click the button below to send me a DM.

(Note: Investment required, but results are assured)

https://t.co/LqkD5DQdtu

15 of my protein convenience tricks for when I can't cook. 

(Share yours in the comments!)

Chicken breast slices or pieces for sandwiches.

326 calories and 67g protein per pack for these ones https://t.co/6LmWhTGUHZ

Ready to eat boiled eggs.

In the UK, you can buy these from Tesco and Pret (as well as some other places)

About 14g protein and 150 calories for two eggs https://t.co/lDkZH9SFYa

Aldi chocolate protein oats.

272 calories and 14g of protein.

This is handy because all you need is a kettle (which will be in all hotel rooms). https://t.co/m3X7Q8B78z

Pre-packed salad.

Less than 50 calories (assuming no dressing).

Add sandwich meat (like chicken breast chunks from the tweet above) or ready to eat boiled eggs to up the protein content!

Easy lunch on the go (good for desk jobs when you've forgotten to bring something in). https://t.co/sE6hLKbOpc

Skyr yoghurts.

If you get the natural one (not flavoured) then you can get close to 50g protein with 300 calories (450g pot).

Flavoured ones only reduce the protein and increase the calorie count slightly. 

I will happily eat a tub for lunch or breakfast. https://t.co/op1xVDwX61

Similarly to the above, you can also use 0% fat greek yoghurt.

Check the macros on this, the protein isn't always that high, but if you have a good one (like Fage) then you can get 10 or 11g protein per 100g with 55-60 calories. https://t.co/i7oiihu2bi

To be honest, protein bars aren't great.

You're usually looking at 10-20g protein per bar and about 200 calories (not great).

They're also usually £2 or more per bar.

Grenade carb killa is one of the best options at 20g protein/226 calories, but expensive at £3 each. https://t.co/z5DWoGBSna

Protein drinks - if you buy these ready to drink from a supermarket (refrigerated section) then definitely inspect the macros.

For example, the first one pictured is 25g protein but has 205 calories.

Second one is 25g protein & 158 calories. 

Some have a lot more! https://t.co/IvMV3n2lBg

If you can buy your own whey protein and bring it with you then this is still a great option, despite the increasing prices.

If you get a whey isolate (like this one from The Protein Works) then you can get 22g protein for 92 calories. https://t.co/29iJiVL6qU

The Protein Works is my brand of choice for 9 years by the way. Unmatched quality.

Recently became an affiliate too! Get 10% off with code ROB10 and this link

https://t.co/1XuL4pN9mC

A can of tuna - about 30g protein and 120 calories per can (basically ALL protein).

Pretty cheap too.

Make sure you buy one with a ringpull if you're out and about. https://t.co/4l2Uxx16OQ

Likewise, canned salmon is also good.

Higher calorie and fat content, often comes in a bigger can.

Good micronutrient and omega 3 content!

This one from tesco contains 292 calories and 50g of protein. https://t.co/wf2xUQ6T42

Ready to eat salmon fillets (these are from Aldi but you can find them elsewhere!)

About 21 grams of protein and 210 calories per fillet. https://t.co/IypCpJ1pFU

Hot food counter at supermarkets.

These can be hit or miss, but you can often get a cooked rotisserie chicken or half chicken, or you can get cooked chicken thighs or drumsticks with various marinades on them. All hot and ready to eat.

You'll have to use generic macros. https://t.co/6D5iKiga3Q

Ready to eat seafood selection.

This one is a winner. You have to search for it, but Sainsbury's and Marks and Spencer in the UK do it. Tesco might have it as well.

It's basically just all protein, and ready to eat.

This pack is £3.50 for 174 calories and 32.4g protein. https://t.co/5fYfMMBTlK

If this thread was useful for you, you'll enjoy my free ebook about how to stay on track with nutrition if you've got an office job or you regularly travel for work.

Grab it here:

https://t.co/IBc4p6yiwR

If you found this thread useful, retweet the first tweet below to help someone else out!

Follow me @Rob_NBF if you want to stay in shape despite travelling or working in an office!
https://t.co/XGMtwlVFNp

P.S. I'm seeking 3 committed men ready to shed 20+ lbs of fat within the next 3-4 months.

Work one-on-one with me and achieve guaranteed results.

Click the button below to send me a DM.

(Note: Investment required, but results are assured)

https://t.co/LqkD5DQdtu

7 Fat Loss Lies DEBUNKED and 7 things you should do instead to annihilate fat!

⚠️ 7 Fat Loss Lies They Don't Want You to Know:

1. "Cardio is the only way to lose fat!" 

WRONG! Just maintain a calorie deficit.

2. "Banish carbs forever!" 
FALSE! Carbs don't cause fat gain—excess calories do.

3. "Fat-burning workouts melt fat directly!" 
NOPE! Focus on diet and enjoyable activities.

4. "Pills and teas are magical fat-busters!" 
DANGEROUS LIE! Stick to natural, healthy methods.

5. "Crunches target belly fat!" MYTH! Fat loss happens all over the body, not in specific areas.

6. "There are miracle fat-burning foods!" WRONG! No food can directly burn fat.

7. "Light weights + high reps = fat loss!" MISLEADING! Just lift weights and focus on diet.

💥 The Real Deal: 1 Proven Fat Loss Secret: 

A Calorie Deficit.

No matter what else you do, you will not lose ANY fat unless you get into a calorie deficit.

💡 7 Game-Changing Tactics to Make a Calorie Deficit Easier:

1. Walk more—10,000 steps/day is your new goal!

2. Build muscle with strength training and raise your metabolic rate —no more boring cardio!

3. Track calories—knowledge is power.

4. Eat only when hungry—break free from mealtime norms.

5. Slash processed foods—whole foods are your secret weapon!

6. Save calories for evenings—backloading for the win!

7. Consume 1g protein per lb/body weight—stay full and protect muscle mass.

If you liked this thread, retweet the first tweet below to spread this knowledge to someone else, and help them annihilate fat forever!
https://t.co/8J6GoswWcn

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

Being "normal" is a health hazard!

The average person: 

- Doesn't lift 🏋️‍♀️ 
- Skimps on protein 🥩 
- Neglects daily movement 🚶‍♂️
- Eats mostly processed crap 🍕

Defy "normal" 

Take ownership of your health.

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

@Rob_NBF's Latest Twitter Threads

Read threads by Rob - Nothing Barred Fitness and get notified about future ones.