How to lose 20 lbs of fat in the next 90 days.

- Look better
- Have more energy
- Feel more confident
- Reduce your risk of disease

Thread 👇

These are the only things you need to worry about for fat loss:

- Calorie deficit.
- Protein intake.
- Resistance training.
- Recovery.
- Micronutrients.
- Movement.

Everything else is either a scam or will only move the needle a tiny amount.

✅ Calorie Deficit✅

If you're not in one, nothing's going to happen.

You can avoid all the fad diets that make you feel like crap and just focus on foods that:

✅ Are filling
✅ Are lower calorie
✅ You enjoy eating
✅ Are high in protein (more on that later)

I like to track my calories accurately when losing fat.

It's a must for me as I want to occasionally eat things like a  bar of chocolate or have an ice cream with my kids.

Why unnecessarily eliminate these things when you can keep them in and still lose fat?

You want a MANAGEABLE calorie deficit. 

If you try to push too hard you'll be low on energy and you're increasing the risk of losing muscle and having binges.

Without doubt, the best approach is to use macrofactor for your initial food targets, then use it to log your food and weight.

It'll adjust your targets based on your progress to have you losing weight at the right rate and on track for your goal.

https://t.co/YxtU15vUQy

It's WAY better than other calorie tracking apps.

You can get it free for 14 days with my code (ROBNBF).

✅ Protein intake ✅

You want a high protein intake.

This has several benefits:

- Maintain muscle
- Be satiated (feel full)
- Burn more calories through digestion

1.6g per KG of your bodyweight is my recommended intake that will be enough to maintain muscle (0.73g per lb)

There's no need to eat 1g per lb of your body weight, especially if you're overweight.

No one needs to eat 350g of protein. You'll probably eat more calories than necessary if you do this.

Most studies on the subject find there's no benefit beyond an intake of 1.6g per KG/0.73g per lb.

So just shoot for that.

But if you eat more, that's fine too.

Protein requires about 30% more calories to digest than other foods so it will help for fat loss.

✅ Resistance Training ✅

You need to be resistance training if you want to maintain muscle as you lose fat.

You SHOULD want to maintain (or build) muscle while you lose fat.

Improving your lean body mass as a % of your overall weight will totally transform the way you look.

I've had periods in my life when I squeezed workouts into my lunch hour & got it done in 20-30 minutes.

Sometimes doing just ONE set per workout.

One set per muscle group per week is fine if you work hard enough (very close to failure).

But if you have time, pick 2 compound exercises per session, and do 3 sets of each RPT(reverse pyramid training) style.

Good compound exercises to focus on are:

- Incline bench
- T-bar row
- Seated dumbbell press
- Dumbbell one arm row
- Incline DB press
- Seated Row
- Barbell back squat
- Romanian Deadlifts
- Reverse luges
- Bulgarian Split Squats
- Hip thrusts

First set heavy, 4-6 or 6-8 reps (depending on nature of the exercise), go 1 rep from absolute failure.

Drop weight 10% for next 2 sets and go to almost failure again.

No isolation work whatsoever.

You could spread this across 4-5 sessions per week of no more than 30 minutes each.

You could also do it across 2 or 3 longer sessions and it wouldn't make much difference.

✅ Recovery ✅

When you're in a calorie deficit, recovery is already harder - so keep workouts short.

Sleep 7+ hours a night, quality unbroken sleep if possible. 

If your sleep is of poor quality you will find it harder to stick to your diet and recover from your workouts.

✅ Micronutrients ✅

At least 80% of your diet should be from quality food that contains a lot of vitamins and minerals.

Eat eggs, beef, fish, lamb, vegetables (most veg - not root veg - is ideal for loading onto your plate as it is very filling for basically no calories).

Recovery and training is going to be worse if you eat crap food.

You also won't get to eat as much food or burn as many calories through digestion.

Highly processed food is usually more calorie dense, so it provides more energy for how much it fills you up.

Whole foods have a higher thermic effect than processed foods. 

Meaning you burn more calories through digestion from eating whole foods than you would from the same calories from processed foods.

Lastly on micronutrients, I would say it's worth supplementing some:

- Magnesium
- Omega 3
- Vitamin D (if you don't see much sun)

These won't affect fat loss but they will have other benefits for health.

✅ Movement ✅

Forget traditional cardio. 

It works to burn calories but it's unnecessary.

Just get out and walk. If you don't do 10,000 steps a day, start. Anyone can do this.

If you already do 10,000 steps a day, try and do more.

Remember, it's not about single days. 
It's about averages.

Sometimes during a fat loss phase I have days where I eat too much junk and days where I skip workouts.

Don't look at these days in isolation. Look at your average across lots of days.

If you average 80-90% on track over a long period like 3 months then you'll see results

✅ Bonus - Diet Breaks!  ✅

Don't spend too long in a calorie deficit.

Toughing it out in a calorie deficit for several months in a row will take its toll (both mentally and physically).

You'll also move less and expend less energy subconsciously.

You'll get lazier and expend less energy through unconscious movement (like tapping your foot, or waving your arms when you speak)

To combat all of this, take a diet break AT LEAST every 3 months.

A good guide is to take a one week diet break for each month you've been in a calorie deficit, and ideally this is at least every 3 months.

Just up calories to maintenance for a week.

If you want my full blueprint of how I get shredded through diet with the minimum effect dose of lifting, check the contents of my program 20 minute muscle here:

https://t.co/jAlDkEfE9B (66% off through this link!)

That's the end of this thread!

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

Follow me @Rob_NBF for more threads on fitness, health and fat loss.

Want 21 free high protein recipes?

Get them here:

https://t.co/WIrxanaRFw

I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

from undefined