Thread by @Rob_NBF

Want to gain muscle or burn fat but have no idea where to start? 💪🔥

This is the simplest, actionable step by step guide I can give you, with all the essential info & no BS that doesn't work.

~ RT/LIKE THIS THREAD TO SAVE IT FOR LATER ~

👇 👇

If you want to gain muscle you need to be resistance training.

If you want to lose fat whilst transforming the way you look and not just becoming a smaller version of yourself, YOU'LL ALSO WANT TO BE RESISTANCE TRAINING.

You DO NOT need to do cardio to lose fat.

Cardio doesn't burn fat directly, and neither does HIIT. Neither does resistance training.

All activity just helps you use more energy.

If you eat too much, you still won't lose fat, regardless of how much cardio or HIIT you do.

More on this later.

Resistance training is better because it still burns calories but it also enables you to build muscle, which then helps you burn more calories (even at rest).

Muscle is important for health, longevity & quality of life. It will help you keep fat off and you'll look WAY better.

Resistance training can use the resistance provided by your own bodyweight, resistance bands, machines and/or free weights.

As long as your muscles need to produce force against some sort of resistance, it will work and help you to build muscle.

When your muscles must work against resistance, they get damaged, developing micro tears in the fibres.

While you rest between training sessions and when you sleep, your body will repair and build the damaged fibres stronger than before.

Over time, this will result in your muscles getting bigger and stronger.

As you adapt to the stress you're placing on your muscles, you will be able to lift heavier weights or perform more repetitions with the same weight.

Eventually you'll notice you look different!

YOU WILL NOT GET TOO BIG.

Read that twice, women especially.

Bigger muscles are a good thing. I know you want to get "toned", but believe me, the women with the "toned" physiques you want probably all have significantly more muscle than you do right now.

Your physique will look "toned" when you've got more muscle, and less fat.

It takes a VERY uncommon work ethic, genetics, hormones and a LOAD of food (and drugs) to get "too big".

Remember, millions of guys are TRYING to get as big as possible and not achieving it.

My preferred style of training mixes bodyweight, free weights & machines, with an emphasis on free weights, but you CAN get fantastic results with just your own bodyweight.

I recommend following @jerryteixeira & @jackdcoulson for more on a pure bodyweight approach.

@jerryteixeira @jackdcoulson Let's talk about programming for a second.

If you don't know what you're doing, don't just make up your own program.

You can easily make common mistakes that will hold back your progress or even prevent progress.

@jerryteixeira @jackdcoulson Common mistakes include:

- Too much work
- Not enough rest (between sets and rest days)
- Too much chest, shoulders, biceps and abs
- Not enough back, glutes and legs
- Overly focusing on isolation exercises
- Avoiding things that are hard

@jerryteixeira @jackdcoulson You need the right amount of work per muscle group (not too much - a common mistake) and you need the right workout frequency, rest days and work per body part for your age/level of experience.

@jerryteixeira @jackdcoulson Most studies show that 10-20 HARD sets per muscle group per week is optimal.

More than this is too much work for most people and doesn't lead to increased gains.

@jerryteixeira @jackdcoulson Most studies also show that 72 hours rest for a muscle group is long enough to be fully recovered and ready to train again. 48 hours isn't always enough, although it depends on how many sets you're doing and how hard you're working.

@jerryteixeira @jackdcoulson One way to cover everything is to have some form of each of these 6 movements in your training:

- Vertical push (overhead press)
- Vertical pull (chinups)
- Horizontal push (bench press)
- Horizontal pull (barbell row)
- Squat (barbell back squat)
- Hinge (deadlift)

@jerryteixeira @jackdcoulson You can cycle through different variations of these every 6-12 weeks to avoid boredom and for when you need to change up the stimulus to kickstart progress again, but don't change up too often.

@jerryteixeira @jackdcoulson Most people should just follow a good beginner program instead of making it up yourself.

Luckily I've got 7 free training programs here you can choose from 👇

learn.nothingbarredfitness.com/free-workout-p…

There's options for all ability levels and various workout schedules.

@jerryteixeira @jackdcoulson If you want to read more in depth information around a beginner program, see this blog post:

nothingbarredfitness.com/the-perfect-wo…

@jerryteixeira @jackdcoulson If you're more of an intermediate (past the beginner stage) then check out this post on Upper/Lower routines with some sample routines you can follow:

nothingbarredfitness.com/upper-lower-pr…

@jerryteixeira @jackdcoulson Resistance training is commonly associated with building muscle, but if you want to lose fat, you should still resistance train.

To lose fat, you've got to expend more energy than you consume.

@jerryteixeira @jackdcoulson The amount you expend depends on your weight, muscle mass, activity level and other factors to a lesser extent.

If you're a beginner and you train properly, you'll gain muscle even if you're consuming fewer calories than you burn.

@jerryteixeira @jackdcoulson Yes, you can lose fat and build muscle at the same time, although this gets harder to do when you're more advanced.

Eat fewer calories than you expend and you'll lose fat (and gain some muscle too if you're doing things right)

@jerryteixeira @jackdcoulson Eat more than you expend and you'll gain weight (mostly muscle if you do it right)

You only need a small surplus of energy when gaining muscle (100-200 calories).

More than that won't = faster or more muscle gain.

There's only so much muscle we can build and it's SLOOOOOW.

@jerryteixeira @jackdcoulson Provide extra calories beyond this amount and you only add extra fat.

To get a ballpark figure of how much energy you expend, so you can work out how much you should be eating for fat loss or muscle gain, go here 👇

nothingbarredfitness.com/macro-calculat…

@jerryteixeira @jackdcoulson This will give you calorie guidelines and a suggested macronutrient breakdown.

I suggest you focus on protein and calories only, at first.

You need to pay attention to protein as it is required to help rebuild your muscles stronger than before.

@jerryteixeira @jackdcoulson You should aim to eat at least 0.8g of protein per lb of your lean mass.

This doesn't need to be exact.

Eating 0.8 - 0.9g per lb of your total mass will get you in the right ballpark (unless you're overweight/obese - in which case there’s instructions on that page)

@jerryteixeira @jackdcoulson It's worth mentioning that not all calories are equal in terms of their effects on your hormones, energy levels and satiety levels (how full you feel).

@jerryteixeira @jackdcoulson You could eat in a calorie deficit with lots of highly processed foods & still lose fat BUT you would struggle.

That's because highly processed foods fill you less, make you hungry again sooner, drive cravings higher & are more "calorie dense" so you get to eat less food.

@jerryteixeira @jackdcoulson Highly processed foods also contain fewer nutrients & have a lower "thermic effect" - fewer calories used to digest vs. unprocessed whole foods (esp. protein).

Protein & whole foods effectively make you burn more calories.

@jerryteixeira @jackdcoulson There's scientific evidence supporting this.

In this study, a meal consisting of highly processed foods resulted in 50% lower energy expenditure post meal than a meal consisting of whole foods:

ncbi.nlm.nih.gov/pmc/articles/P…

@jerryteixeira @jackdcoulson This study found that protein also significantly raised energy expenditure post meal compared to carbs or fats.

ncbi.nlm.nih.gov/pmc/articles/P…

Want to burn more calories for free? Eat more protein and whole, unprocessed foods.

@jerryteixeira @jackdcoulson I've put together some free recipes that are whole food based and high in protein, so you can eat more food and feel full and satisfied whilst staying in a calorie deficit.

You can get them here 👇

learn.nothingbarredfitness.com/free-recipes

@jerryteixeira @jackdcoulson If you eat a high protein, mainly whole food diet, you'll be setting yourself up for success.

But for fat loss, you've still got to watch the total amount you eat, regardless of food quality.

Use the calculator I linked to work out how many calories you need to lose fat.

@jerryteixeira @jackdcoulson Track your food using an app like myfitnesspal to ensure you're not eating too much to lose fat. Use digital scales to weigh foods where possible for increased accuracy.

Don't go recklessly low with your calories. Keep it to 20-25% under maintenance.

@jerryteixeira @jackdcoulson Large calorie deficits make muscle loss more likely (you don't want this) and result in "snapping back" where your body basically rage quits by driving you to gorge on calorific foods when things get tough. This can lead to binge/restrict cycles, which you really don't want.

@jerryteixeira @jackdcoulson - Track your calories
- Be accurate, try to use scales and not eyeball where possible
- This isn't forever, just until you get a much better feel for what and how much you should be eating
- Watch out for liquid calories
- Watch out for sauces, spreads, condiments etc.

@jerryteixeira @jackdcoulson One thing that might help you if you struggle to stay under your calorie goal is intermittent fasting.

Shrinking your eating window down to a 6 hour period (or smaller) can make managing your hunger levels much easier.

@jerryteixeira @jackdcoulson Last words on diet:

- Consume mostly unprocessed whole foods
- Focus on protein
- Calories matter, figure out a ballpark of how many you need
- Track your intake
- Stay consistent
- You can fit in some treats now and then. Making room in your calories is better than "cheat days"

@jerryteixeira @jackdcoulson If you want more detailed information about fat loss then grab this free ebook 👇

This ebook condenses everything you need to know to start losing fat TODAY into less than 20 pages - and it's absolutely free!
learn.nothingbarredfitness.com/free-fat-loss-…

@jerryteixeira @jackdcoulson So, you need to have your diet on point to get results (this is seriously important, don't overlook this) and you need to be resistance training.

What else?

👇

@jerryteixeira @jackdcoulson You MUST apply "progressive overload" to your training.

That means you don't just do the same exercises for the same number of sets and reps with the same resistance (weight, difficulty level etc.) every session.

You MUST progress your training so your body keeps adapting.

@jerryteixeira @jackdcoulson Track what you are doing. Record on paper, spreadsheet or in an app.

There’s only one app to use here. @strengthlogapp is by far the best.

Aim to progress the weight in small increments or add reps from session to session.

@jerryteixeira @jackdcoulson @strengthlogapp You MUST use good form when you train.

Don’t neglect this. Don't use shitty form just for the sake of logging an improved lift over last week.

If you have to swing weights, use momentum, kip, or otherwise break from good form, then you're using too much weight.

@jerryteixeira @jackdcoulson @strengthlogapp Study videos & record yourself. Get feedback from someone who knows what they're doing if possible.
If your form is bad, your RESULTS WILL BE WORSE because you aren't working the target muscles properly.

@jerryteixeira @jackdcoulson @strengthlogapp You're also putting yourself at risk of injury. If you get injured you can't train and your progress will start reverting back.

@jerryteixeira @jackdcoulson @strengthlogapp Take deloads every so often.

A deload is a period of time where you ease off the intensity and/or volume of your workouts.

It's normal to take about a week of lifting lighter weights or cutting about 50% of the total reps from your workout.

@jerryteixeira @jackdcoulson @strengthlogapp Deloads might feel counterproductive, but they seriously make a difference.

Training hard, week after week, with progressive overload causes your body to accumulate fatigue.

You need a break every so often to fully recover.

You'll make more progress long term WITH deloads.

@jerryteixeira @jackdcoulson @strengthlogapp Deload every 4-12 weeks.

You'll start recognising when you need one. You might be struggling to make progress, joints feel sore, motivation to train drops, you're getting sick or feeling tired etc.

If you're older or training more intensely, you may need more regular deloads.

@jerryteixeira @jackdcoulson @strengthlogapp Let's talk about supplements quickly.

A select few are worth taking.

Most are not 👇

@jerryteixeira @jackdcoulson @strengthlogapp Whey protein is worth using IF you don't get enough from food. If you do, then don't take it.

Creatine is worth taking, 5-10% strength increase.

Vitamin D is worth taking if you live somewhere where you don't get sun most days.

@jerryteixeira @jackdcoulson @strengthlogapp Certain vitamins/minerals are worth supplementing if you're deficient.

Most people are not getting enough magnesium from their diets and supplementing can do wonders for their sleep and recovery.

That's it.

@jerryteixeira @jackdcoulson @strengthlogapp Last tip - give all of this TIME.

It's a long game, so do something you can stick with. Don't pick a 5 day/week program if it won't be sustainable.

Expect at least a year to look seriously different if you're new to this.

Expect several years to be in "uncommonly good shape".

@jerryteixeira @jackdcoulson @strengthlogapp Yes, there are awesome 12 week transformations (or faster) - but if you see someone looking jacked/ripped in a few months or less, then they ALREADY had muscle and they just lost fat covering it. There can be a dramatic visible difference. It's unlikely they started from scratch.

@jerryteixeira @jackdcoulson @strengthlogapp You need to make this your lifestyle. Whatever you commit to doing, it has to be sustainable. If you can't see yourself doing it in a year, it's not right for you.

@jerryteixeira @jackdcoulson @strengthlogapp You can make progress with just 20 minute workouts. I've done it for significant periods and made good progress, getting stronger just doing 2 compound exercises per session. Worked fantastically well when I was a new dad.

@jerryteixeira @jackdcoulson @strengthlogapp Everything I did is in my program 20 Minute Muscle (I've thrown in a $100 discount, just for this thread - limited to first 10 people!)

learn.nothingbarredfitness.com/20-minute-musc…

@jerryteixeira @jackdcoulson @strengthlogapp Read and research. Don't stop learning. Get a good coach if you want a shortcut past all the mistakes.

@jerryteixeira @jackdcoulson @strengthlogapp Set your timeline up properly & learn daily. Some people you might want to follow Down pointing backhand index

@FitFounder
@anymanfitness
@Matt_S_Stephens
@Jerryteixeira
@ThePrimalMan
@ben_gramfitness
@BodyRecompExprt
@tednaiman
@propanefitness
@WalshyNick
@TheForeverFit

@jerryteixeira @jackdcoulson @strengthlogapp @FitFounder @anymanfitness @Matt_S_Stephens @ThePrimalMan @ben_gramfitness @BodyRecompExprt @tednaiman @PropaneFitness @WalshyNick @TheForeverFit That thread took a really long time to write! If you liked it, follow this link to the first tweet and give it a RT for me! Much appreciated!

https://twitter.com/Rob_NBF/status/1483076522516918272?s=20

I've got several resources that will help you to lose fat or build muscle, including a free video course, free fat loss ebook, free workouts, high protein recipe book and more.

Check them out here 👇

nothingbarredfitness.com/start-your-jou…