Obliterate Your Dadbod Without Cardio

The ridiculously easy process to obliterate your dadbod without cardio.

(2 minute read) pic.twitter.com/xEwKMzn7C6

— Rob - Nothing Barred Fitness (@Rob_NBF) June 22, 2023

Step 1:

Understand how fat loss works.

It's not because of magical exercises or magical "fat loss foods".

It's because of a calorie deficit.

This means taking in (eating) less energy than your body uses in a day/week/month etc..

— Rob - Nothing Barred Fitness (@Rob_NBF) June 22, 2023

Intermittent fasting = works by restricting times you eat, resulting in a calorie deficit

Keto & Carnivore = works by banning certain foods that are too easy to overeat, resulting in a calorie deficit

1,200 calories a day = a calorie deficit for basically everyone

— Rob - Nothing Barred Fitness (@Rob_NBF) June 22, 2023

"Clean eating" = works by banning foods that are high in calories and easy to overeat, resulting in a calorie deficit.

Bootcamps or plans with A LOT of exercise = works by making your body use more energy than you eat, therefore = calorie deficit

— Rob - Nothing Barred Fitness (@Rob_NBF) June 22, 2023

Using one of these fad diets is likely to be unsustainable as you'll end up on too few calories.

If you are a 250 lb man, 1200 calories a day is TOO LOW for you.

You need the RIGHT calorie deficit not the biggest calorie deficit.

We don't want this to be unsustainable.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 22, 2023

Step 2:

Work out how many calories you should be eating for fat loss.

The easiest way to do this is to use a calculator to get a ballpark based on your age, weight, activity level etc.

Then start tracking food and adjust based on the progress.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 22, 2023

The easiest way to do all of this is with an app called MacroFactor.

It will give you your starting calories (and macros) based on your stats and goals.

You track your food and update your weight & it will automatically adjust your calories based on the speed of your progress.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 22, 2023

Try it free for 2 weeks with my code (ROBNBF)https://t.co/YxtU15vUQy

— Rob - Nothing Barred Fitness (@Rob_NBF) June 22, 2023

Step 3:

Be consistent.

You should be losing around 0.5 - 1.5% of your bodyweight per week (on average).

Ignore the day to day fluctuations.

Stay consistent and give it time,.

It works.

— Rob - Nothing Barred Fitness (@Rob_NBF) June 22, 2023

Bonus tip!

Do some resistance training (at least 2x per week so you lose only fat and not muscle).

This doesn't have to be a lot.

I've got a program that'll work which only requires 20 minute workouts.

Grab it here (66% off today)https://t.co/jAlDkEfE9B

— Rob - Nothing Barred Fitness (@Rob_NBF) June 22, 2023

That's the end of this thread.

If you found it useful, retweet the first tweet to help another dad lose fat and maintain muscle!

Follow me @Rob_NBF if you want to lose your dadbod!https://t.co/sttd4tVke6

— Rob - Nothing Barred Fitness (@Rob_NBF) June 22, 2023