Thread by @robswainept

If you're a man over 24% body fat, read this thread.

2 minutes reading could add 20 years to your life.

Stop focusing on your WEIGHT.

This is arse backwards.

Weight is meaningless. Body composition is FAR more important.

How much of your weight is muscle?

How much of it is fat?

THIS is meaningful.

Now I won't dig into the science here, but most of the studies show that men over 24% body fat are at greater risk of:

- Cardiovascular disease
- Type two diabetes
- Low testosterone
- Stroke

Body fat over 24% means you're also 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

Want to fix all of this? Read on:

Everyone's approach to fat loss is arse backwards as well.

LOTS of exercise and ignoring diet.

It works if it creates a calorie deficit, but it's the hard way.

It's much easier to bring intake down...

A frappucino is 450 calories.

It could take you 45 minutes to burn that on a treadmill.

It's easier to order a different drink.

The thing is, you actually CAN still have frappucinos, cookies, pizza or whatever you want if you know what your calorie budget is and you know you can afford it.

Here's what you should do 👇

You need a ballpark calorie figure to work towards to start with.

For this, you should use a calorie calculator.

I've got one on my website you can use:

robswaine.com/calorie-calcul…

Once you have your calories, you need to start tracking your food.

Use an app like MyFitnessPal and log everything you eat.

Don't half-arse it.

Log everything and be accurate. Use a food scale.

Don't lie to yourself that you're only eating 1800 calories when it's really 2800.

These 5 things will make it easier to be in a calorie deficit:

- Walk more.
- Sleep 7 hours.
- Get protein at every meal.
- 80% of diet from whole foods.
- Drink 3L of water every day.

Now you want to make sure you're losing FAT not muscle.

If you lose muscle, you'll lose weight but your body fat % will stay the same and you won't look better.

The first thing you've got to ensure is you have a high protein intake.

Shoot for 1.6g per kg of your bodyweight.

These are the best protein sources:

The best protein sources containing all amino acids come from animals:

- Fish
- Beef
- Eggs
- Pork
- Skyr
- Steak
- Chicken
- Whey protein
- Greek Yoghurt

Get protein at every meal.

You'll stay fuller from each meal and you'll give your body the "signal" to build muscle multiple times per day.

The other thing that will help you to keep muscle while losing fat is strength training.

You should be training with weights, your bodyweight, bands or some form of resistance at least TWICE per week.

There's a couple of big mistakes you've got to avoid.

First mistake:

Too many workouts, exercises and sets.

Strength training doesn't burn that many calories but it creates muscle damage you need to recover from.

On lower calories recovery is already compromised.

Too much training is a recipe for feeling like shit.

Second mistake:

"Fat burning workouts"

People think there are special "fat loss exercises"

There aren't.

Burpees, battle ropes and mountain climbers will just burn calories.

They don't burn fat directly and they're AWFUL for building or maintaining muscle.

Skip them.

You should be doing resistance training exercises.

Do compound exercises to get the most results in the least amount of time.

- Squat
- Romanian Deadlift
- Lat pulldown
- Bench press
- Shoulder press
- Seated row

That right there will cover almost everything.

To wrap up:

Here's the simple plan to get below 24% bodyfat:

- Calorie deficit
- High protein intake
- Strength train 2x per week.

Do that for 3 months and you'll see the difference in the mirror and in your health markers.

You can save another man from being overweight and unhappy:

- Click the link below
- Go to the first tweet in this thread
- Retweet and like it!

Follow me @robswainept if you want to lose fat and see the best version of your body.

https://twitter.com/robswainept/status/1638519956932288513

BTW if you want 28 days worth of FREE meal plans for your calorie choice then click the link below

robswaine.com/mealplans

There is no catch - They’re FREE!