If you want to lose 20-25 lbs of fat in the next 8 weeks, read this. https://t.co/Rc5R45NOx3

7 lies about fat loss:

1. You need to do cardio
2. You need to cut out carbs
3. Fat burning workouts work
4. Teas/pills will help you lose fat
5. Crunches help you lose belly fat.
6. There are "magical fat burning foods"
7. Lifting light weights for high reps burns fat

I'm going to break down each of the lies above.

If you believe any of these, read on.

1. "You need to do cardio."

False. The only thing you NEED is a calorie deficit. Cardio can help create or increase the size of a calorie deficit, but you can easily erase this with your eating habits.

2. "You need to cut out carbs."

False. Carbs aren't responsible for fat gain, and neither is insulin. Insulin is the mechanism through which fat is stored, but you can't store fat if you don't provide a surplus of energy (too many calories).

There's no need to cut out carbs.

3. "Fat burning workouts work to lose fat."

Unlikely. You may burn enough calories to get into a calorie deficit, but none of the workouts or exercises will actually burn fat directly. Do something you enjoy instead and use your diet to drive the calorie deficit.

4. "You should use a fat burner pill or skinny tea to lose fat."

FALSE. Don't do this. You'll be very disappointed with the non-existent results. Some people have even died from popping too many of those pills in a desperate attempt to lose fat.

5. "Crunches can help you lose belly fat."

False. You can't spot-reduce fat. Exercises don't target fat on that area of the body. If you want to lose fat, you need a calorie deficit. You can't influence where the fat goes from, it goes from everywhere at once.

6. "You should eat fat burning foods."

Some people think some foods somehow cause fat loss by eating them.  If you replace high calorie foods with filling, low calorie foods you will probably be in a calorie deficit. This will work, but the foods aren't burning fat directly.

7. "Lifting light weights for high reps burns fat."

False. This is a myth that won't die. Light reps for high reps doesn't get you lean. Heavy weight for low reps doesn't get you bulky.

Just lift weights, and focus on your diet to get into a calorie deficit and lose fat.

Here's what actually works to lose fat:

1. Calorie deficit.

That's it.

Here are some ways you can help ensure you're in one 👇

8 tactics for easier fat loss:

1. Walk more.
2. Strength train.
3. Track your calories.
4. Eat only when hungry.
5. Reduce processed foods.
6. Save calories for evenings.
7. Eat 1g protein per lb/weight.
8. Delay eating until later in the day.

1. Walk more.

Walking can burn a significant amount of calories, is low impact and easy to do.

Track your steps and aim for 10,000/day.

2. Strength train.

Strength training burns calories, but it also builds muscle. When you have more muscle, you'll burn more calories at rest.

Many people also find it more enjoyable and motivating than cardio.

3. Track your calories.

You need to be in a calorie deficit to lose fat.  If you're not tracking your intake, you don't really know.

MacroFactor makes this easy.

It works by taking your food & scale weight entries to figure out how much you should be eating. https://t.co/duaTVASmsq

MacroFactor is an advanced macro tracking app with a bunch of extra features that make is way better than MyFitnessPal.

Use my code ROBNBF to get it for 14 days free

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4. Eat only when hungry.

Are you eating because you're hungry or because "it's time to eat" ?

You don't have to eat breakfast because it's first thing in the morning, or lunch because it's lunch time.

Eat when hungry.

5. Reduce processed foods.

Processed foods are addictive, calorie dense, not filling, and difficult to stop eating.

You also burn fewer calories digesting them.

If you eat more whole foods you'll be fuller and burn more calories through digestion.

6. Save calories for evenings.

Backload your calories. 

I like to save 50% of mine for the evenings - because that's when the best laid plans sometimes go to shit.

7. Eat 1g protein per lb/weight.

Protein is very filling and you'll burn up to 30% more calories through digestion compared to fat and carbs.

A high protein intake also ensures you keep your muscle mass and lose only fat mass in a calorie deficit.

8. Delay eating until later in the day.

Intermittent fasting works for many to control their calorie intake and be in a calorie deficit.

It's not too difficult to get through the mornings without eating - this makes it more difficult to overeat in the remaining time.

If you want to lose 20-25 lbs in the next 60 days, get on my program Shred in 60.

Starts tomorrow (so be quick and get in now! Last few places left)

https://t.co/6LWP9Mhkwk

If you found this thread useful, please retweet the first tweet below and help someone else to lose fat and change their life!

Follow me @Rob_NBF for daily fat loss tips.
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If not, you're missing out:

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Doors closing for Shred in 60 very soon (last call)

If you want to work with me to lose 25 lbs of fat, get in now.

If not, you'll have to wait 3-4 months for the next one.

https://t.co/6LWP9Mhkwk

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.

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