Rob - Fat Loss for Busy Dads
@Rob_FitLegacy
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I transform tired, busy, overweight dads into lean & energised champions for their families without cancelling family pizza night.
apply for coaching here
Joined July 2018
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I've helped hundreds of men to lose fat, improve their health and become healthy role models for their kids.
Check this thread to get some free recipes and workouts they used in their transformations 👇
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Your desk job is destroying your body and ruining your health.
Here are 5 exercises you can do to fix it 👇
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How to spend 80% less time in the gym and get BETTER results for building muscle than you're getting now (SERIOUSLY)
Backed up by science.
Thread 👇
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6 exercises you MUST avoid if you don't want to look like a Greek God.
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Muscle building "secrets"
1. Drink more water
2. Get more sleep
3. Eat more food
4. Track your lifts
5. Improve your form
6. Get 1.6g protein per kg
7. Work each muscle group 2x p/week
8. Progressive overload
9. Compound lifts
10. More focus on recovery
There's no shortcut.
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To avoid losing 5-8% of your muscle mass each decade, read this.
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My top 2 exercise picks for each muscle group (most of which can be done at home!)
Pick one of each and you'll build a strong and muscular body.
Thread 👇
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9 unsettling facts about low testosterone and 7 ways to fix it without drugs.
If you're a man over 30, read this👇
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This took 7 months.
Looks difficult but was incredibly easy.
Achieved with 60-90 minutes of training per week.
The real work was done with my diet.
Here's the simple framework I came up with for you to steal 👇🧵
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The top 9 things you should do to lower your risk of early death👇
1. Lose visceral fat.
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Give me 2 minutes and I'll show you how to put together your own custom training program that will pack muscle all over your body with the minimum amount of time required. 👇
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I recently lost over 30 lbs of fat.
Here's my top 30 lessons that will put you ahead of 97% of people 👇
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On the left: Me 18 weeks ago.
On the right: Me now.
Looks difficult but was incredibly easy.
Achieved with 60-90 minutes of training per week.
Mostly driven by diet.
Here's the simple framework I came up with for you to steal 👇🧵
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If you're a man and you're carrying 10 lbs of extra fat (or more), you need to read this.
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Men with low testosterone have smaller testicles, worse mood, higher body fat and struggle to get erections.
40% of men over 45 are affected.
Here's 8 things you can do to raise yours without drugs:
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The simplest 4 step process for easier fat loss 👇
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If you're a man over 24% body fat, read this 2 minute thread.
Your health will thank you.
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HOW TO SAVE A HELL OF A LOT OF TIME IN THE GYM (seriously, a HELL of a lot) and get BETTER results for building muscle.
Backed up by science.
Thread 👇
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5 exercises you MUST avoid if you don't want to turn into a Greek God.
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- Alcohol is poison for your body.
- The news is poison for your mind.
- Negative people are poison for your soul.
Your life will transform when you start avoiding all three.
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If you sleep less than 7 hours per night, you need to read this thread.
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How to gain at least 20 lbs of muscle from home with just 6 exercises.
(30 minute weekly routine)
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8 ways to raise your testosterone without drugs.
1. Lose body fat.
2. Cut out alcohol.
3. Get a glass kettle.
4. Install a water filter.
5. Supplement with zinc.
6. Get at least 7 hours sleep.
7. Never reheat food in plastic.
8. Exercise and build some muscle.
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35 lessons from losing 35 lbs of fat.
1. You don't need cardio to lose fat.
2. You can maintain muscle with a fraction of the work that's required to build it.
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If you're over 40 and not lifting weights, you've already lost at least 2% of your muscle.
You'll continue losing muscle at 1-2% per decade until you're dead.
Here's how to stop it.
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Is it healthy to eat eggs? (evidence based)
Don't miss this thread, especially if you're worried about heart disease, etc.
(and I am going to answer the cholesterol question, just keep reading...)
🧵👇
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I've been lifting weights for 8 years.
If I was starting over again, here's 7 things I'd do differently to gain as much muscle in half the time.
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30 pieces of fat loss advice that actually work.
1. You don't need to do cardio to lose fat.
2. You do need to stop eating so much.
3. You are overweight because you've been overeating for years. You have to accept that some sacrifices will now be required.
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Tell people you eat 6 eggs a day and they'll lose their minds.
Tell them you eat a pastry every morning and have some chocolate and wine every night and they'll say "me too!"
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My top 2 exercise picks for each muscle group (most of which can be done at home!)
Pick one of each and you'll build a strong and muscular body.
Thread 👇
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I recently lost 35 lbs and got ripped.
Here are 7 foods I ate multiple times per week 👇
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Got excess belly fat you want to lose?
Make sure you read these 25 fat loss hacks!
#17
will surprise you but it works!
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7 dumb things you're doing in the gym that are killing your gains 👇
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Cut your gym time by 80% and get the same or better results?
You can if you stop making these 3 critical mistakes (backed by Science).
Thread 👇
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10 habits for easier fat loss:
1. Later meals
2. 3L water per day
3. No liquid calories
4. 7+ hours of sleep
5. 10k steps per day
6. Lifting 3x per week
7. Tracking food intake
8. Protein at every meal
9. Brushing teeth after dinner
10. High volume/low calorie foods
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35 lessons from losing 35 lbs.
1. You don't need cardio to lose fat.
2. You can maintain muscle with a fraction of the work that's required to build it.
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12 lifting hacks to get more out of your workouts than 96% of men in the gym.
1. Do the hard exercises. Squats. Deadlifts. Pullups.
Train with compound exercises at least 80% of the time to get the biggest bang for your buck.
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Why "vegetable" oils are bad for you, a thread that could save you from ill health and early death.
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10 habits that destroy your health and lead to earlier death
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20 fitness lies and myths every newbie believes keeping them fat and weak:
1. "Supplements are important".
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30 of my best tips from 9 years in the gym
1. You're doing too many workouts, exercises and sets.
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9 unsettling facts about low testosterone and 7 ways to fix it without drugs.
If you're a man over 30, read this👇
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4 steps to eliminate belly fat in a few days.
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9 steps to lose fat without losing muscle
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If you want to lose 20-25 lbs of fat in the next 8 weeks, read this.
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9 things you should do if you want to pack on more muscle than 99% of guys in the gym.
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The simplest anti-aging regime:
- Squat
- Bench
- Deadlift
- Overhead Press
- Row
- Pullups
What else?
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@SyattFitness
Your glutes are weak. Your hip flexors are tight. Your abs are weak. Your lower back is tight.
First, the glutes:
Do glute bridges. 3 sets to failure. If they're too easy, do the single leg version.
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I eat 6-12 eggs daily.
Official healthcare guidelines tell you to limit them, and some studies even link them to cancer and heart disease.
But eggs are a superfood!
Here’s 10 reasons why you need to be eating them and the answer to the cholesterol question!
(thread👇)
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If you sleep less than 7 hours, getting more sleep is the number one thing you should do right now to transform your life.
Here's why 👇
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9 mistakes that kill your gains
FIX THESE.
Thread 👇
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10 lifting secrets that will save you from a lifetime of being skinny.
1. Less is more.
Don't obliterate your muscle groups with endless sets.
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How fitness influencers got their physiques:
- Squats
- Deadlifts
- Hip thrusts
- Rows
- Presses
Workouts they post on Instagram:
- Curtsy lunges, burpees, mountain climbers, "butt kickers"
Why?
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Some coaches will charge you $5,000 up front for a 6 month fat loss plan, then provide little support.
I'll send you a 6 month fat loss plan for free if you:
- Follow
- Retweet this tweet
- Comment "send it" below
Next 24 hours only. Must be following!
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Would Warren Buffet swap his money for your age?
Yes.
Would you swap your age for his money?
No.
There are quite a few millionaires.
There are no immortals.
That tells you everything you need to know about the value of time versus money in your life.
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7 nutrition hacks that actually work to lose fat (no BS).
1. Eat a high protein diet including lots of meat and eggs.
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No one is going to invent any new exercises that will get you more jacked than these:
- Dips
- Rows
- Squats
- Deadlifts
- Chin-ups
- Bench Press
- Overhead Press
Stop chasing the shiny new thing and just get stronger at the fundamentals.
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Believing these 7 myths prevents 99% of men from losing their belly fat👇
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If you're overweight, your testosterone levels are probably low.
This is disastrous for your health and sex life.
Read this for 8 natural ways to fix it 👇
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9 unsettling facts about low testosterone and 7 ways to fix it without drugs.
If you're a man over 30, read this👇
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Want to train your whole body with the minimum time investment and put muscle on your whole body?
You need one lift from each of these 6 categories (54 examples given)
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One of the most underrated ways to look after your health is to stay away from negative people.
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Your desk job is destroying your body.
Do these 5 exercises to fix it.
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7 MUST HAVE mindset shifts if you want to lose 30 lbs of fat or more.
Thread 👇
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6 exercises to pack on muscle from home with 20 minutes per day 👇
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You'll lose up to 8% of your muscle per decade after age 30.
This is terrible for your health and quality of life.
Here's how to avoid losing 35% of your muscle by age 70
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Abs are built in the gym & revealed with your diet.
Before you can see them you need to build them.
These are my top 5 favourite ab training exercises 👇
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𝐓𝐡𝐞 𝐔𝐥𝐭𝐢𝐦𝐚𝐭𝐞 𝐆𝐮𝐢𝐝𝐞 𝐭𝐨 𝐌𝐞𝐧'𝐬 𝐇𝐞𝐚𝐥𝐭𝐡:
The 5 biggest tips for staying strong, healthy and fit!
~ 2 minutes reading time
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My top 2 exercises for each muscle group.
Use this to build a strong and muscular body.
Thread 👇
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HOW TO SAVE A HELL OF A LOT OF TIME IN THE GYM (seriously, a HELL of a lot) and get BETTER results for building muscle.
Backed up by science.
Thread 👇
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A gym membership or equipment at home is not a luxury.
It's a necessity.
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7 nutrition hacks that actually work to lose fat (no BS).
1. Eat a high protein diet including lots of meat and eggs.
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First mistake:
Doing too many exercises.
All you need is:
- A squat or similar movement
- A hip hinge
- Vertical push
- Vertical pull
- Horizontal push
- Horizontal pull
Add in some calf work and ab work.
You don't need multiple exercises for each muscle group.
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This morning, our eagerly anticipated early Christmas present arrived.
Mum and daughter doing well, all home and happy.
Have a great day everyone.
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Read this if you want to gain muscle over 40.
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20 harsh truths about fat loss you NEED to know if you ever want results.
1. You're fat because you eat too much. It's as simple as that.
2. Being overweight is not due to your genetics. Nor is it anyone else's fault. You MUST take responsibility if you ever want it to change.
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Your body fat percentage is an excellent predictor of your overall health.
If you're a man over 24% body fat, read this to improve your health:
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Being fat is a killer.
But most people don't understand WHY they're overweight.
These 10 reasons people think they're fat are complete BS👇
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48% of people suffer from a magnesium deficiency.
This is so easy to fix, but most people put up with these 10 symptoms that range from annoying to serious👇
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8 ways to raise your testosterone without drugs.
1. Lose body fat.
2. Cut out alcohol.
3. Get a glass kettle.
4. Install a water filter.
5. Supplement with zinc.
6. Get at least 7 hours sleep.
7. Never reheat food in plastic.
8. Exercise and build some muscle.
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I've been training for one hour per week for the last 3 months.
This morning I took this picture.
Read this thread to see my training routine (2x30 minute workouts per week) 👇
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Your future 80-year-old self will want to kiss you, and all because you read this 3 minute thread.
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7 things you don't need to do to lose fat.
(some of these will surprise you)
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If you're struggling to build muscle, read this.
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You don't buy a strong and healthy body with money.
You buy it with time and discipline.
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35 fat loss lessons to implement immediately
1. You don't need cardio to lose fat.
2. There are no "fat burning foods".
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6 mistakes men over 40 make when trying to build muscle.
(Plus a plan to build more muscle with less time and effort)
Some of this advice might seem counter-intuitive but hear me out and read with an open mind!
Thread 👇
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15 sentences that will help you burn more fat than a $60 fat burning class.
1. Exercise alone will never get you the results you want.
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Good health comes from good nutrition.
You can't be obese and healthy.
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You can be an 80 year old who deadlifts 2x their bodyweight....
Or you can be an 80 year old who needs assistance to get out of a chair.
Your choices today affect this.
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Your everyday activities are ruining your body!
- Sitting
- Texting
- Driving
You need to be lifting weights if you don't want to destroy your body.
Here are 7 exercises that will fix your posture and rid your body of pain and injuries 👇
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If you don't want to become a prisoner in your body as you get older, get strong at:
- Squat
- Bench
- Deadlift
- Overhead Press
- Row
- Pullups
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You're going to have to lift weights for at least 3 months before you see a visible difference.
At least 6 before other people notice.
At least 12 before you *MIGHT* look like someone who lifts.
Stop expecting it to happen in 6 weeks.
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NO ONE CARES what numbers you are putting up in the gym.
So check your ego, reduce the weight, and actually feel the muscles you're supposed to be targeting working.
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When you're procrastinating, remember this:
The person you want to be would do it.
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7 things no one tells you about fat loss
(don't miss number 5)
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