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:
If you're a man over 24% body fat, read this to improve your health:
If you're a man over 24% body fat you're at greater risk of:
- Cardiovascular disease
- Type two diabetes
- Low testosterone
- Stroke
This is backed up by science:
bmjopen.bmj.com
- Cardiovascular disease
- Type two diabetes
- Low testosterone
- Stroke
This is backed up by science:
bmjopen.bmj.com
Men over 24% body fat are more likely to experience:
- Back pain
- Poor sleep
- Joint pains
- Depression
- Poor sex life
- Lack of drive
- Poor mobility
- Lack of energy
- Low confidence
- Breathing problems
- Erectile Dysfunction
End the suffering with this simple framework:
- Back pain
- Poor sleep
- Joint pains
- Depression
- Poor sex life
- Lack of drive
- Poor mobility
- Lack of energy
- Low confidence
- Breathing problems
- Erectile Dysfunction
End the suffering with this simple framework:
You must be in a calorie deficit.
Fad diets work by putting rules in place that usually result in a calorie deficit.
But it's still easy to eat too much and gain fat or stay the same.
The only way to GUARANTEE a calorie deficit by eating foods you like is to track calories.
Fad diets work by putting rules in place that usually result in a calorie deficit.
But it's still easy to eat too much and gain fat or stay the same.
The only way to GUARANTEE a calorie deficit by eating foods you like is to track calories.
It's easier to create a calorie deficit by bringing intake down.
Do this:
- Use a calculator like this one to get a ballpark figure for how many calories you should be eating.
- Track with an app like Macro Factor (use code ROBNBF for free 14 days)
nothingbarredfitness.com
Do this:
- Use a calculator like this one to get a ballpark figure for how many calories you should be eating.
- Track with an app like Macro Factor (use code ROBNBF for free 14 days)
nothingbarredfitness.com
To make being in a calorie deficit easier, do these 5 things:
- Walk more.
- Get 7 hours sleep.
- Eat mostly whole foods.
- Eat protein at every meal.
- Drink 4L of water per day.
- Walk more.
- Get 7 hours sleep.
- Eat mostly whole foods.
- Eat protein at every meal.
- Drink 4L of water per day.
To ensure you lose FAT and not MUSCLE you must have a high protein intake.
The calculator above will give you a recommended protein intake, or use 1g per lb of your LEAN mass.
Don't know what your lean mass is? Just use 1g per lb of your ideal bodyweight.
The calculator above will give you a recommended protein intake, or use 1g per lb of your LEAN mass.
Don't know what your lean mass is? Just use 1g per lb of your ideal bodyweight.
The best protein sources containing all amino acids come from animals:
- Fish
- Beef
- Eggs
- Pork
- Skyr
- Steak
- Chicken
- Whey protein
- Greek Yoghurt
Get something at every meal.
- Fish
- Beef
- Eggs
- Pork
- Skyr
- Steak
- Chicken
- Whey protein
- Greek Yoghurt
Get something at every meal.
The other way to guarantee your weight loss is FAT and not MUSCLE is to strength train regularly.
You should be resistance training 2-4x per week.
People often make two big mistakes here:
You should be resistance training 2-4x per week.
People often make two big mistakes here:
Mistake #1:
Doing too much.
Too many workouts. Too many exercises. Too many sets.
Strength training is a poor way to burn calories and a good way to create muscle damage that you need to recover from.
In a calorie deficit there isn't much energy for recovery.
Doing too much.
Too many workouts. Too many exercises. Too many sets.
Strength training is a poor way to burn calories and a good way to create muscle damage that you need to recover from.
In a calorie deficit there isn't much energy for recovery.
You don't need much lifting to create a stimulus in your muscles so your body knows they're still needed and doesn't break them down for energy.
All you need is 1-2 hard sets per major muscle group.
This thread will tell you more:
All you need is 1-2 hard sets per major muscle group.
This thread will tell you more:
Mistake #2:
Poor exercise selection.
People try to burn fat in the gym with burpees, battle ropes and mountain climbers, all done at a high intensity with little rest.
Most people HATE this type of training, so they won't stick with it.
Poor exercise selection.
People try to burn fat in the gym with burpees, battle ropes and mountain climbers, all done at a high intensity with little rest.
Most people HATE this type of training, so they won't stick with it.
This type of exercise promotes SYSTEMIC FATIGUE not MUSCULAR FATIGUE.
If you want to feel tired, this is good.
If you want to retain muscle in a calorie deficit, this is bad.
Your training should look like that of someone who wants to build muscle, just with less work.
If you want to feel tired, this is good.
If you want to retain muscle in a calorie deficit, this is bad.
Your training should look like that of someone who wants to build muscle, just with less work.
Simple 3 step framework to get below 24% bodyfat and improve your health:
- Calorie deficit
- High protein intake
- Strength train 2-4x per week.
Thank me when you're lean and all of your blood markers have improved.
- Calorie deficit
- High protein intake
- Strength train 2-4x per week.
Thank me when you're lean and all of your blood markers have improved.
Want a detailed nutrition framework and lots of strength training plans so you can lose fat and gain muscle?
Check out the FULL blueprint I use with one to one clients (66% discount today)
learn.nothingbarredfitness.com
Check out the FULL blueprint I use with one to one clients (66% discount today)
learn.nothingbarredfitness.com
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Retweet the first tweet to help someone else out!
Follow me @Rob_NBF if you want to get in the shape of your life this year!
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