If I was starting over with fitness now (with kids and limited time) here's exactly what I would do:

(follow this plan to get in shape as a busy dad) https://t.co/OwpACvgtP0

1. Start resistance training.

Lift weights at least twice per week on a progressive plan.

It doesn't have to be complicated or take a lot of time.

The benefits of doing SOMETHING are massive.

You've just got to be consistent.

This thread will help:
https://t.co/NlifmSdLxN

2. Take control of your diet.

If you put shit in, you'll get shit out.

Give yourself quality food & you'll be rewarded.

You MUST:

- Get in control of your calorie intake
- Eat enough protein
- Avoid highly processed foods.

This thread will help you:
https://t.co/wPe4ayAHu2

3. Prioritise sleep.

Sleep is crucial to health.

I know you "think you're fine" on 5 hours of sleep, but you're not.

Chronic sleep deprivation is a silent killer.

Here's a thread that will help you to get more quality sleep:
https://t.co/594azllrBD

4. Pay attention to your blood work.

Get your blood checked periodically.

Doing this proactively will reveal where you should pay more attention.

Check cholesterol, CRP, fasting blood sugar, Omega profile and testosterone levels

This thread will help:
https://t.co/MnVzWnmIit

5. Improve your testosterone levels naturally 

Low testosterone is associated with many negative side effects including depression, obesity, diabetes, erectile dysfunciton & more.

Here's a thread that will help you optimise your testosterone levels.
https://t.co/L49ec3PHes

5 things men should do to optimise life and health:

1. Resistance training
2. Eat mostly unprocessed foods
3. Sleep 7-9 hours per night
4. Get health markers proactively checked
5. Naturally improve testosterone levels

If you need some strength training programs that will get the minimum effective dose done in 20 minutes at a time and work your WHOLE body - check out 20 Minute Muscle👇

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If you enjoyed this thread, please retweet it to help someone at the start of their journey!

Follow me @Rob_NBF if you don't want being a busy dad to prevent you from being in shape

https://t.co/DFjdJHnoJQ

Attention Dads! 

Ready to Unleash Your Ultimate Potential?

- Obliterate 20+ lbs of fat
- Forge a jaw-dropping physique.
- Become an awe-inspiring role model for your kids.

Then, hit the button to send me a DM!

(not free, but worth every penny!)

https://t.co/0iZ79tXnIO

I help dads become their kids' superheroes with a simple nutrition philosopy and workout programs that take less than 60 mins/week.

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