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Build muscle and lose fat. Get leaner, get stronger, live longer.

People Who Successfully Lose Fat Counting Calories Do This Naturally

Some people count calories, achieve a calorie deficit, and manage to lose fat successfully – even easily! Others attempt the same, yet they really struggle with it. They’re hungry all the time and it’s a massive struggle to see significant fat loss. They deprive themselves of things they want to eat and are miserable. After…
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“Starvation Mode” Preventing Fat Loss?

“Starvation mode” is a phrase you’ll sometimes hear if you talk about fat loss with friends, people at the gym or personal trainers who aren’t worth their certification. I recently got a question about “starvation mode” from someone who had bought my fat loss video course, they said: “Hi Rob, I’ve just bought the course,…
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How Quick Will You Lose Muscle if You Stop Working Out?

Are you worried that you’ll lose muscle if you can’t get to the gym or decide to take a break from working out? There are many reasons why you might be unable to work out: A global pandemic that shuts down all the gyms. A holiday or vacation. An injury. Losing muscle because of these…
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How to stay true to your diet goals

Some words of wisdom “People who don’t get sick of eating the same foods have the kind of physiques everyone is pining over” Those are the words of Mitch Heaslip (@MitchHeaslip on Twitter) – someone who I highly recommend following, along with myself (@Rob_NBF). There’s a lot of truth in that but you don’t have…
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How to Make Fitness Habits Stick

How do you build up discipline and willpower? People who learn of some of my habits say “I wish I had your discipline.” But no one is born with a great level of discipline. As humans, we naturally seek the path of least resistance. We follow the dopamine spikes. We do things that feel good…
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Can Dieting Really Be Flexible?

Can you eat ice cream, cake, chocolate, doughnuts or whatever else you fancy, and still lose fat? Or do you have to eat the same things all of the time, and eliminate anything containing sugar, or sugar and fats together? My experience with flexible dieting I used to do the Paleo diet. I lost fat.…
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Home Workout Plan For Coronavirus Isolation

The current coronavirus outbreak has a lot of people worried about going to the gym and catching it. In some places people are physically unable to go to the gym as it has been closed. Other countries (like Italy) have been put on complete lockdown. To avoid spreading the virus around the country, people are…
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How to Avoid Ruining Your Diet at Work

Workplaces are often where fat loss efforts are ruined. Here’s why: People leave open packets of cookies, boxes of doughnuts and other free food in the kitchen. People bring snacks and “treats” back from their holidays. You make everyone else feel bad if you tell them you’re on a diet. People will try to get…
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Can Intermittent Fasting Help You Lose Fat?

.Being in the health and fitness space, people often tell me about their new diets or fitness plans. This happened the other day: “Hey Rob, I’m trying intermittent fasting!” “Oh cool, do you find it helps you to eat less?” “Uh, no – I just only eat within a 6 hours window now, usually between…
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How to get started at the gym

How do you get started at the gym? How do you go from nothing, which you do now, to being seriously strong, with a head turning physique? Many will tell you that you need to be doing free weights and bodyweight exercises if you want to build serious strength that transfers over to the real…
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