Roballenfitness

09/02/2026

There is absolutely nothing wrong with cardio

It’s great for overall health and to help burn some extra calories

But if you’re relying on it to create your deficit then you’re probably going to have a tough time unless you can workout all day 😉

Your number 1 priority when it comes to losing fat is to focus on nutrition and maintain a good deficit

More protein and vegetables will help you to achieve this

Lift weights to maintain muscle,

Do cardio to improve endurance and energy

And eat properly to lose fat (it will also help you to do all the other things too 😉)

Please share this with someone who could find it helpful 😊

09/01/2026

The reason why most people struggle with losing weight isn’t because they are doing the wrong things.

It’s because they just don’t try for long enough

Of course some things will work better than others and some will be more sustainable

But no matter what your strategy for losing weight is, if you don’t give it time to work, how do you even know if it was an effective strategy at all??

Of course you can tweak your plan as you go. That’s normal

But altering course every few weeks is a sure fire way to get you nowhere.

Some people lose quickly at first and then it slows down

Some people work hard for a month with no changes and then it drops in the 2nd month

So don’t compare your progress with anyone else’s

As long as you’re in a reasonable calorie deficit then you’ll lose weight.

Finding that target is where the tweaks will come in because that too, is very specific to each person

So no matter which strategy you choose, give it a real, honest chance before jumping into something else

What do I suggest that plan be?

✅Strength training 3-5x a week
✅15-30% calorie deficit
✅High protein
✅15-20 mins of cardio 3-5x a week
✅Lots of whole foods

Share this with someone who’s working hard on their fat loss journey 📉

And if you want detailed, 1:1 coaching directly with me, just DM me the word “LEAN” and we can chat

08/31/2026

Stop looking at what you can’t do

Focus on what you CAN do

Sometimes all you need is a change in perspective

08/31/2026

There are other combos that can work well too.

Important thing to remember is that you want to workout with good intensity, be consistent with your schedule and that you allow enough time to recover between workouts.

Don’t play around with your workout split too much.

Once you find something that works for your schedule and that you’re seeing progress with - stick to it

Don’t overthink it 💪

08/30/2026

Stop only trying to break your body down ❌

You can lose weight and still build your body up 💪🏼

Yes, you need to be in a calorie deficit to lose weight

But if you’re in too big a deficit you’re losing fat AND muscle

You need to eat enough to still be able to fuel your body and conserve muscle mass

Yes, it’s slower but the results will last MUCH longer

Cardio is super important for health and a good way to burn calories

But if ALL of your effort is put into trying to burn calories, your body will have no need to keep muscle

And again, keeping muscle is the best for long term success.

So eat in a small deficit, lift weights and do some cardio

If you need some help, just send me a message 🤝

08/29/2026

Follow Rob Allen | Fat Loss Coach for more tips to help you lose fat and keep it off for good 💪

Changing habits is the key to long lasting weight loss

Getting those new habits to stick is what’s tough and the reason why so many people struggle

What I’ve noticed is that people tend to look for other ways to lose weight without having to make these fundamental habit changes

Little challenges, detoxes, products etc are all good ways of jumpstarting the process…

But unless you find a way to make them stick, you’re going to end up right back where you started

You shouldn’t be trying to make things more complicated

That’s just distracting you from what is really going to work (and you know this but you also know yourself and that changing your habits is gonna be tough 😉)

So take a step back and focus on 1-2 things at a time that will put you on the path towards success

Build off of them

These 5 things are easy ways to improve your habits, make being in a calorie deficit more attainable and ultimately make the path to your end goal much more attainable

Please share with someone who might need to simplify things

And if you need some help, just send me a DM 📲

- Rob

08/28/2026

08/28/2026

You don’t need to eat the same amount of food every day to lose weight

But you need a plan going into the week with how much you’ll eat on each day

If you want to eat more on weekends or workout days…

Plan it out. Stick with it

As long as your average calories have you in a deficit, you’ll lose fat

Where so many people go wrong is that they expect to hit their deficit every day. And then they do well all week and go way overboard on the weekend

And then feel super bad and decide to try again on Monday

That’s what happens when you’re winging it

You need to have that plan and you need to stick to it

Be ok with eating more on the days you planned to

Oh and the 1700 calories is just an example. 😉

Any questions, just send me a message 📲

08/27/2026

You don’t have to weigh in daily to lose weight (obviously)

You don’t even have to weigh in at all

But unless it will really affect your mental health, weighing in more often will absolutely keep you focused on your goal and give you more data to make informed decisions 📝

The study I referenced:
PMID: 25683820

08/27/2026

Quite often you’ll notice changes in the way your clothes fit before seeing a drop on the scale

But as long as you’re seeing these changes, you are 100% losing fat

And the scale will catch up eventually

If you’re interested in 1 on 1 coaching just send me a DM saying “LEAN” and I’ll send over more info 💪