Swipe this 6-step strategy for predictable fat loss: https://t.co/tN86dJSgU2

These are the things you should focus on for fat loss:

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

Everything comes back to these.

People may say sleep, cardio and movement but those come back to a calorie deficit.

Firstly, the calorie deficit.

Without one, nothing will happen.

It doesn't matter if you do intermittent fasting, keto or carnivore.

The rules of those diets aren't the reason they work.

If they work it's because they created a calorie deficit.

Forget about fad diets and just eat foods that:

✅ fill you up
✅ have fewer calories
✅ you enjoy
✅ are high in protein (will go into this later)

Here's a thread you might find useful showing some of my meal ideas:

https://t.co/UIUgA4npF2

You should aim to eat about 20% fewer calories than what it takes to maintain your weight.

No idea how much that is?

Use an app to help you set up and track your diet.

I recommend MacroFactor.

If you enter your weight regularly and accurately track your food, it will learn what your maintenance is.

It will then adjust your diet based on your progress. 

Use my code ROBNBF for 2 weeks free. https://t.co/58uADZynbz

Now for resistance training.

If you want to lose fat and not muscle, you must be resistance training.

This is how you transform your physique, not just turn into a smaller version of yourself.

You can get results with a lot less training than you think, especially if you just want to maintain muscle while you lose fat.

One hard set, taken closer to failure, will provide enough stimulus for muscle maintenance.

If you want the optimal stimulus for muscle gain, you can do more.

This thread goes into more detail on how to make gains with 20 minutes of training per day:

https://t.co/Twu6ev9Bbh

Whatever you do, you need to ensure you can recover from it.

In a calorie deficit recovery is harder.

It's very difficult to gain muscle while losing fat. Just managing to maintain is a win.

You can maintain with very little training, and easily recover from it.

Sleep is important for recovery too, never neglect it.

It will also keep hormones in check that affect hunger and movement.

Poor sleep = more cravings, bigger appetite & more laziness.

Here's some more sleep tips:

https://t.co/594azllrBD

Protein intake MUST be high if you don't want to lose muscle.

High protein foods also help with fat loss because they're more filling for the calories they contain, and you burn more calories through digestion.

1.6g per kg of your bodyweight is a good target to aim for.

At least 80% of your calories should come from nutrient dense, minimally processed foods.

Don't be the idiot who drinks 8 scoops of whey protein per day and fills the rest of their calories with junk.

It won't be long before you feel awful.

Your recovery and training are also going to SUCK if you eat crap food.

You will have to eat less food in terms of volume if the foods you're eating are calorie dense.

Whole foods also require more calories to digest than processed foods, so they assist with fat loss.

You can get into a calorie deficit and lose fat even if you never get off the couch.

But moving does make it easier.

You don't have to do 10,000 steps. It's not magic.

Neither is cardio or HIIT.

They're just ways to move more. 

Move more = more calories burned.

Remember not to get too hung up on any one day.

What matters is your average across weeks/months.

Isolated days don't matter at all - unless they become the norm!

You'll see results if you can average on track over a period like 6 months.

If you want to lose 10-20 lbs of fat in 60 days, check out my program Shred in 60.

I'll work with you for 60 days and get you results.

It starts on April 8th (if you want to be in it, join the priority list)

https://t.co/l8ZRE2VGoo

If this thread was useful, please RT the first post below to help someone else lose fat while maintaining muscle!

https://t.co/S8BJ8BSY5N

I transform tired, busy, overweight dads into lean & energised champions for their families using my 20 Minute Muscle system and 10:1 nutrition protocol.

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