How to totally transform your body over the next year, even if you're a busy parent in your 40s with very little time.
There is several e-books worth of information here, for free.
MASTER THREAD š
There is several e-books worth of information here, for free.
MASTER THREAD š
1. Train every muscle group, 2x per week.
This doesn't have to take long. It can be as little as 15 minutes per day.
The one thing it does have to be is intense.
Here's a thread that will help
This doesn't have to take long. It can be as little as 15 minutes per day.
The one thing it does have to be is intense.
Here's a thread that will help
Your plan really doesn't have to take you a lot of time and you don't need access to a full gym.
Here's a thread that will show you how you can cut your gym time by 80% and get better results:
Here's a thread that will show you how you can cut your gym time by 80% and get better results:
2. Avoid muscle building mistakes.
I've outlined the most common ones here:
I've outlined the most common ones here:
3. Know your nutrition numbers:
You need to know how many calories and what macros you should be eating to hit your goal.
Once you have these numbers it's just a case of tracking and consistency.
Here's a thread that will help:
You need to know how many calories and what macros you should be eating to hit your goal.
Once you have these numbers it's just a case of tracking and consistency.
Here's a thread that will help:
Here's another thread that goes into detail, showing you how to get exact macro numbers & build in flexibility to eat treat occasionally:
4. Find the best foods for your plan
You can't drink 8 scoops of protein hit the rest of your macros from cakes.
You've need to be able to hit the macros with real food that is nutritious, filling and won't bore the pants off you.
This thread will help
You can't drink 8 scoops of protein hit the rest of your macros from cakes.
You've need to be able to hit the macros with real food that is nutritious, filling and won't bore the pants off you.
This thread will help
This thread will help too. It contains some examples of meals I use to hit my macros. You'll see it doesn't have to be boring!
5. Avoid the myths and BS.
Here are the top 20 myths and pieces of BS newbies fall for that keep them skinny fat.
Here are the top 20 myths and pieces of BS newbies fall for that keep them skinny fat.
6. Get the right mindset.
Mindset is everything. There's no point having the perfect plan if you lack the will to apply it.
Here's a thread containing 7 essential mindset shifts for getting ripped.
Mindset is everything. There's no point having the perfect plan if you lack the will to apply it.
Here's a thread containing 7 essential mindset shifts for getting ripped.
I've got a ton more threads but I've tried to keep this as simple as possible to reduce overwhelm.
If you read all of this and apply it, you won't recognise yourself in a year.
If you read all of this and apply it, you won't recognise yourself in a year.
If this was at all helpful to you, retweet the first tweet to help someone else!
Follow me @Rob_NBF for more threads showing you how to transform your body.
Follow me @Rob_NBF for more threads showing you how to transform your body.
If you want a full 18 week fat loss plan in notion with a google sheets template, click this link.
learn.nothingbarredfitness.com
learn.nothingbarredfitness.com
P.S. Iām launching a new program for men with a common goal of losing 20 lbs of fat by the end of the year.
There are 5 spaces available.
If you're interested, send me a DM by tapping below starts this Monday, so hurry!
(not free)
There are 5 spaces available.
If you're interested, send me a DM by tapping below starts this Monday, so hurry!
(not free)
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