Thread by @Rob_NBF

How to lose up to 30lbs of fat in 12 weeks and spend less than 3 hours per week working out.

(There's a guide for you to follow here)

Thread! 👇

These are the things that matter:

- Resistance training.
- Calorie deficit.
- Protein intake.
- Recovery.
- Micronutrients.
- Movement.

Everything else is either a scam or only moving the needle a tiny amount.

✅ Resistance Training ✅

You need to be resistance training if you want to maintain muscle as you lose fat.

You SHOULD want to maintain (or build) muscle while you lose fat, otherwise you'll just turn into a smaller version of your current self.

I've had periods in my life when I squeezed workouts into my lunch hour & got it done in 20-30 minutes.

Sometimes doing just ONE set per workout.

If you have time, pick 2 compound exercises per session, and do 3 sets of each RPT style.

Good compound exercises to focus on are:

- Incline bench
- T-bar row
- Seated dumbbell press
- Dumbbell one arm row
- Incline DB press
- Seated Row
- Barbell back squat
- Romanian Deadlifts
- Reverse luges
- Bulgarian Split Squats
- Hip thrusts

First set heavy, 4-6 or 6-8 reps (depending on nature of the exercise), go 1 rep from absolute failure.

Drop weight 10% for next 2 sets and go to almost failure again.

No isolation work whatsoever.

You could spread this across 4-5 sessions per week of no more than 30 minutes each.

You could also do it across 2 or 3 longer sessions and it wouldn't make much difference.

✅ Calorie Deficit✅

I tracked my calories VERY DILIGENTLY.

This was a must for me as I wanted to keep stuff like occasional bars of chocolate and servings of ice cream.

If you have young kids you'll understand.

Use digital scales to track, don't lie to yourself.

My calorie deficit was about 25% below maintenance.

This is the far limit of where I'd push it to. Go more than this and you'll feel like absolute shit.

It's not worth it.

You can use my macro calculator to get an estimation of your maintenance and how much you should eat (including macro split)

nothingbarredfitness.com/macro-calculat…

This, like other calculators will give you an ESTIMATION.

You need to track your intake, watch how the scale responds over weeks (not days) and then adjust accordingly based on that and how you feel.

If you feel awful, you're overdoing it. Eat more. It doesn't have to feel like hell.

Don't add back calories from exercise.

The idea is that the number you worked out already includes your typical activity. Don't double count it. You'll just erase your deficit by doing this.

✅ Protein intake ✅

You want a high protein intake.

1g per lb of your lean body mass, or higher. The calculator will help you with this (read the instructions below it).

Don't eat 1g per lb of your body weight if you're obese.

No one needs to eat 350g of protein. You'll probably eat more calories than necessary if you do this.

If you're not overweight/obese, just carrying a bit extra, use 1g per lb.

You'll need an estimation of your body fat percentage.

Different values here will affect your calories and macros, so try to be accurate.

Don't go by your scale though. You can just guess based on how you look in the mirror.

This post will help you:

nothingbarredfitness.com/how-to-estimat…

✅ Recovery ✅

Don't be tempted to go hell for leather with your workouts.

You want to do the minimum effective dose.

When you're in a calorie deficit, recovery is already harder.
Sleep 7+ hours a night, quality unbroken sleep if possible.

My results would have been better if I'd had proper sleep, but when I did this I had young babies at home.

I'd have kept more of my muscle (yes I have more muscle in the before pic), workouts would have been easier and diet would have been easier to stick to.

✅ Micronutrients ✅

At least 80% of your diet should be from quality food that contains a lot of vitamins and minerals.

Eat eggs, beef, fish, lamb, vegetables (most veg - not root veg - is ideal for loading onto your plate as it is very filling for basically no calories).

Recovery and training is going to be worse if you eat crap food.

You won't get to eat as much food, and you won't burn as many calories digesting it.

You'll be hungrier and you'll perform and recovery worse.

Have treats, but keep it to 10-20% of calories.

✅ Movement ✅

Forget traditional cardio. It works to burn calories but it's unnecessary.

Just get out and walk. If you don't do 10,000 steps a day, start. Anyone can do this.

If you already do 10,000 steps a day, try and do more.

Remember, it's not about single days.

It's about averages.

I had some nights where I binged on junk food and some days where I skipped workouts.

I drew a line under it and moved on.

My AVERAGE across the 3 months was on track (~90%) and the results show it.

If you enjoyed this thread or found it useful, retweet the first tweet.

Got any questions? I'm happy to answer as many as I can down below 👇

I'm currently building a new fat loss program that goes into detail on how to lose fat without having to suffer!

Follow it and you should lose at least 20 lbs of fat in 12 weeks.

You can be first to get access by entering your email address here:

learn.nothingbarredfitness.com/painless-fat-l…