Rob - Fat Loss for Busy Dads @Rob_NBF
I transform tired, busy, overweight dads into lean & energised champions for their families using my 20 Minute Muscle system and 10:1 nutrition protocol. nothingbarredfitness.com/fit-legacy-pro… apply for coaching here Joined July 2018-
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"I really don't eat that much but I don't lose any weight..." What's happening here?
There are very few people who genuinely don't have time to work out or put a bit more effort into their nutrition. It's more a case of not prioritising.
Why you're "hitting your macros and calories but not losing weight" (after several weeks) 👇
Why you're "hitting your macros and calories but not losing weight" (after several weeks) 👇
Difference between someone who loses fat and someone who doesn't: How they respond to a bad weekend. So what if the scale is up 4 lbs? Was the process working before? Winners will get back on track. No saying "screw it".
If you do everything in this thread for 6 months, your fat loss transformation will be incredible and your health will be significantly improved 👇
Need a proper workout program for the gym? I've got 10 free ones to choose from here, with different options for how often you want to go to the gym: fitlegacy.ck.page/free-workout-p…
"CICO doesn't work, I do Keto!" Dude, you know you're following the CICO model by doing that?
If I was trying to get in shape for the first time as a busy dad and had very little time... I'd do compound exercises at home for 10 minutes a day. Just bang out 2 absolutely killer sets and build over time. The rest of the results will come from nutrition.
You should expect to see faster scale weight progress in the first 2 weeks, then it will slow down and continue at that slower pace. There should be some hunger, especially at first. If you see none of this, you're probably not in a calorie deficit.
If you want to get into shape Your first priority should be stripping back the fat There's no point trying to 'bulk up' if you're already 20%+ body fat You're already bulked lol Get that fat off first
My weight continues to come down. Note the faint lines are my actual scale readings. Got to average them out to see the trend.
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1K Followers 0 Following@Rob_FitLegacy It could be any of the following: ~ Not counting snacks ~ Not counting drinks (hot and cold) ~ Not counting a “taste” or “bite” of something here or there. ~ Underestimating food intake ~ Underestimating calories of foods ~ Eating too many calorie dense foods ~ Not moving…
@Veganella_ @Rob_FitLegacy I used to only count the calories of the starch and legumes, at around 500 calories. I didn't count all the veggies and the hemp seeds. Turn out it's not as negligible as I thought :P
@Rob_FitLegacy Not counting snacks as eating Drinking a ton of excess calories Eating low-satiety, calorie dense food
@Rob_FitLegacy They don't eat much but what they do eat is calorie dense and they probably barely do any walking etc on top of that.
@Rob_FitLegacy Not tracking Eating calorically dense foods Compare 1500 calories of McDonald’s to 1500 calories of lean meat, fruit, veggies and potatoes
@Rob_FitLegacy Not tracking cals/macros leads directly to this kind of statement.
@Rob_FitLegacy Our bodies can go into 'starvation mode' and slow metabolism when calorie intake is too low.
@Rob_FitLegacy They consume a small amount of food but a lot of energy (calories). Simply eat less or move more. Fat loss does not occur unless there is an energy deficit.
@Rob_FitLegacy Haha timely tweet I just went running and was resting for a moment checking Twitter & was just about to track my calories today & eat....!
@Rob_FitLegacy Not tracking food, we eat and snack more than needed.
@Rob_FitLegacy Eating food that is nutritionaly poor but filled with calories?
@Rob_FitLegacy Eating way more calories than they think. Not tracking calories. Not knowing what their daily calorie intake needs to be for fat burn.
@Rob_FitLegacy Zone 2 and Zone 4 day for this guy
SKINNY FAT To bulk or to cut — that is the question…
If you want to get into shape Your first priority should be stripping back the fat There's no point trying to 'bulk up' if you're already 20%+ body fat You're already bulked lol Get that fat off first
@Rob_FitLegacy What an amazing thread, There is a lot, I mean A LOT of value here.