My 6 simple steps for predictable and reliable fat loss

(the framework I use with every online client)

Thread👇 https://t.co/XIbwzfduHi

This is what matters for fat loss:

- Calorie deficit.
- Resistance training.
- Recovery.
- Protein intake.
- 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 do intermittent fasting, keto, carnivore, any fad diet you like, but if you're not creating a DEFICIT OF ENERGY then you will not lose fat.

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)

Here's a thread with some meals I commonly eat while losing fat
https://t.co/UIUgA4npF2

Aim for a 20% calorie deficit (20% fewer calories than the amount it takes to maintain your weight).

I used to recommend online calculators. Now I recommend using MacroFactor to find your expenditure and set your intake goals.
https://t.co/YxtU15vUQy

It's an unbelievably good app as it will adjust your targets to keep you on track for your goals, and it's all based on the latest science.

Use my code ROBNBF to get 14 days free.

✅ 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.

Often doing just ONE set per muscle group per week.

This is fine to maintain muscle if you work close to failure.

Use compound exercises and cover all muscle groups.

Good compound exercises to cover all muscle groups:

- 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

If you have more time, do a couple more sets and train RPT style:

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

Go 1 rep from absolute failure.

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

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. 

You don't need any isolation work while you're losing fat. You'll maintain your biceps just fine.

For more on my recommended exercises, see this thread.
https://t.co/emfZbXVIzc

✅ Recovery ✅

Don't be tempted to go hell for leather with your workouts.

You want to do the minimum effective dose.

When you're in a calorie deficit, recovery is already harder.

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. 

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

✅ 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.

A lot of fitness content states 1g per lb as the protein guideline because it's easy and there's no negative effects for body composition from eating too much protein.

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

It's fine to go over your protein target as long as you stay under your calorie limit.
 
Protein actually requires more calories to digest than other foods (about 30% more), so it will help for fat loss anyway compared to other foods.

(plus, it's very filling)

✅ 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 foods are usually more calorie dense, so they provide more energy for how much they fill you up.

Whole foods have a higher thermic effect than processed foods.

This means you burn more calories through digestion eating whole foods vs. the same calories from processed foods.

I still recommend you eat some things that are "just for fun", but keep it under 20% of calories.

✅ Movement ✅

Forget traditional cardio.

It works to burn calories but it's unnecessary for fat loss.

Just walk. If you don't do 10,000 steps a day, start.

If you already do 10,000 steps a day, aim for more.

It's not about single days. It's about averages.

Sometimes I have days where I eat too much junk and skip workouts.

Don't look at days in isolation. Look at the average of many days.
 
If you average 80-90% on track over a long period like 6 months then you'll see results.

Want to lose fat?

Swipe the plan I used to drop 30 lbs of fat in 3 months with 20 minute workouts here (66% off for next 24 hours)

(includes multiple options for different schedules & equipment - including home training - and full nutrition framework!)

https://t.co/jAlDkEfE9B

Enjoy this thread? 

Retweet the first tweet below to help someone else to lose fat and maintain muscle!

Follow me @Rob_NBF if you want to get in the shape of your life!
https://t.co/RPLCoA7IID

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.

Apply on my website:

(Not cheap but results are guaranteed)

https://t.co/bXsqgWp6gK

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