30 of my best fitness tips to help you drop serious amounts of fat and pack on muscle (maybe some surprises here!)
1. You probably need to do LESS, not more, to get better results from lifting.
1. You probably need to do LESS, not more, to get better results from lifting.
2. You don't need anywhere near as much time as you think to get in serious shape. 20 minutes 3x per week will yield serious results if done right.
3. Training is a stress and doesn't build muscle directly, just as the sun is a stress and doesn't give you a tan directly. Muscle and the tan are the body's response adaptation to deal with the stress. You can have too much stress.
4. More and more sets doesn't = more or better results. You need to stimulate a response, not destroy a muscle.
5. Simpler lifting plans are nearly always better.
6. If you're over 40, you should prioritise recovery a lot more. At least 72 hours rest between sessions targeting the same muscle groups.
6. If you're over 40, you should prioritise recovery a lot more. At least 72 hours rest between sessions targeting the same muscle groups.
7. The most important thing you're missing isn't the perfect plan or diet. It's consistency with ANY decent plan or diet (and there are tons).
8. You will never look as muscular as you want without getting to a low bodyfat percentage. Nutrition matters most here.
8. You will never look as muscular as you want without getting to a low bodyfat percentage. Nutrition matters most here.
9. Most people have no business lifting super heavy (below 3 reps) and there is no need for anyone to go below 5 reps unless they're competing in strength sports.
10. Sets up to 20 or even 30 are just as valuable for building muscle (as long as they're taken close to failure)
10. Sets up to 20 or even 30 are just as valuable for building muscle (as long as they're taken close to failure)
11. You've got to train hard. Your sets MUST come close to failure (within 3 reps).
If the last rep in your set doesn't take twice as long as the first rep, you're probably not training hard enough.
If the last rep in your set doesn't take twice as long as the first rep, you're probably not training hard enough.
12. You don't need 1g of protein per lb of your bodyweight. 1.6g per kg of your TARGET bodyweight is enough for maximal hypertrophy.
13. Carbs increase workout performance, eat them before your workouts.
14. Fat loss doesn't require cardio.
13. Carbs increase workout performance, eat them before your workouts.
14. Fat loss doesn't require cardio.
15. Fat loss doesn't happen without a calorie deficit. If you're not losing fat, you're not in a calorie deficit.
16. You eat more than you think. Track your calories.
17. "Starvation mode" is not a thing. You're eating more than you think.
16. You eat more than you think. Track your calories.
17. "Starvation mode" is not a thing. You're eating more than you think.
18. Aiming to do your workouts in the evening or at night is a good way to ensure they don't happen.
19. You haven't got to lose weight every week. Diet breaks at maintenance calories are a GREAT strategy. Think long term.
19. You haven't got to lose weight every week. Diet breaks at maintenance calories are a GREAT strategy. Think long term.
20. Significant muscle takes a long time to build. Fat loss is quick by comparison.
21. There's no such thing as "fat burning workouts"
21. There's no such thing as "fat burning workouts"
22. When you want to lose fat, your training should look the same as when you want to build muscle, with less overall work.
23. If it fits your macros you can eat it... but shit food will eventually = shit performance and feeling like shit. Be sensible.
23. If it fits your macros you can eat it... but shit food will eventually = shit performance and feeling like shit. Be sensible.
24. The people who get the best results can tolerate eating the same things often and sticking to basic, progressive training plan long term.
25. Bodyweight, dumbbells, barbells and machines are ALL good options.
25. Bodyweight, dumbbells, barbells and machines are ALL good options.
26. Don't worry about competitive lifting form. Competitive lifters are trying to maximise the amount of weight moved, not give the best stimulus to a muscle.
27. If you want the best results, lift through a full range of motion. No half reps.
27. If you want the best results, lift through a full range of motion. No half reps.
28. Genetics are a big factor in the specifics of how you will look, but everyone can get in great shape regardless of genetics.
29. Most supplements aren't needed/do nothing. Creatine is useful for a strength boost. The only other you need are to fill gaps in your diet.
29. Most supplements aren't needed/do nothing. Creatine is useful for a strength boost. The only other you need are to fill gaps in your diet.
30. There are no quick fixes. The hard way is the shortcut.
If you learned anything from this thread, please use the link below to go back to the start and retweet it so others can benefit too.
Follow me @Rob_NBF for more threads about fitness and health.
Follow me @Rob_NBF for more threads about fitness and health.
Other people will tell you you need to do 2-3x as much as what's in my plans.
My methods are unorthodox but they get results.
You can swipe my plan here (66% off for next 24 hours)
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My methods are unorthodox but they get results.
You can swipe my plan here (66% off for next 24 hours)
learn.nothingbarredfitness.com
P.S. I'm launching a 60 day coaching program in January for people who are serious about losing 10-15 lbs of fat.
If you want to receive more info nearer the time, get your name down on the priority list!
nothingbarredfitness.ck.page
If you want to receive more info nearer the time, get your name down on the priority list!
nothingbarredfitness.ck.page
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