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Truck drivers know how tricky it can be to stay healthy while on the road. The problem isn't even a lack of options. Truckers are inundated with an overabundant amount tempting, convenient, high calorie, delicious and delicious foods. The trucker diet is designed to help anyone on the road drop a few pounds, all the while building healthy habits that last a lifetime. Weight loss for truckers has never been easier.

Download our free One Day Meal Plan to get a taste of our enormously successful weight loss program, FF30X. This program not only covers the basics of weight loss, but includes tons of advanced tips and tutorials. Click the banner below to get started.

Healthy Eating While Traveling (HOW TO NOT LOSE YOUR PROGRESS) - YouTube

The Planning Phase of Weight Loss for Truckers

Weight loss for over-the-road truckers can be especially difficult, but it can also be easier. Health minded truckers have at least one advantage when it comes to eating – PLANNING.

If a trucker doesn't plan their meals out, they will inevitably get something quick from the next Love’s station down the road.

However, if you have a properly planned diet, and you've already made a commitment, that Love’s station may be a great place stock up on a healthy snacks and meals.

Write this Down

To plan your diet, get out a pen and paper. Writing things down not only makes them easier to remember, but it also helps to clarify and prioritize your thoughts.

Writing things down is like a creating contract with yourself. Write down your goals, current weight, projected weight, time line for progress, and anything else that will help you organize your thoughts and create a full proof plan.

Create a list of healthy foods you enjoy eating. From this list you’ll be creating 3-6 meals and snacks between 200-600 calories each.

This way, you can easily mix and match the foods listed in your trucker diet. This will give you a general idea for how to develop a healthy schedule, which will hopefully create healthy habits that last a lifetime.

There are no benefits to strict diet plans. Some people may find a limited selection of foods to be easier, but nothing beats a well balanced and diverse diet with delicious whole foods.

Calories Count

While there is no reason to limit yourself to specific foods, to lose weight you’ll want to try to eat between 1500 – 1800 calories per day.

If you’re accustomed to eating more than that, you’ll want to eat foods that increase satiation.

Fruits and vegetables that are high in fiber fill us up quicker and keep us feeling that way for longer periods.

The Trucker Diet

Everyone’s diet should be different, but if you’re looking to lose weight, it’s best to eat between 1500 and 1800 calories per day, depending on the satiety of the foods, your own body weight, and the amount of activity you’ll be doing that particular day.

We recommend using the perfect plate method to make portioning easy. This means half of your plate will include non-starchy vegetables, one forth will be carbohydrates, and one fourth protein.

The method is beneficial in numerous ways, but primarily because it fills your plate up with vegetables. If you're especially hungry, you can simply increase the portion size for all three.

Mix and match with the foods in the table to create quick and tasty meals. The idea here is to keep it as simple as possible. Weight loss for truckers doesn't need to be complicated.

The trucker's diet should include delicious whole foods, but they should also be easy to find, and more importantly, easy to prepare.

Breakfast

300-500 calories total

Lunch

300-500 calories total

Dinner

300-600 calories total

Starbuck’s Classic Whole Grain Oatmeal

(160 Calories)

Salad

(300-400 calories)

Meal Prep Stir fry

(400-500 calories)

Boiled Eggs

(80 calories each)

Beef Jerky

(100 calories per large piece)

Meal Prep Grilled fish and veggies

(400-500 calories)

Avocado

(250 calories)

String Cheese

(85 calories per stick)

Meal Prep Steak Mushrooms and Veggies

(400-600 calories)

1 piece of fruit or cup of berries

(50-100 calories)

Veggies and Hummus

(90 calories)

Lean Cuisine Salmon with basil

(260 calories)

Bacon

(50 calories per strip)

6 inch Subway Fresh Fit Sandwich

(400 calories)

6 inch Subway Fresh Fit Sandwich

(400 calories)

1 cup of Greek yogurt

(100 calories)

Healthy Choice Power Bowl

(300-400 calories)

Healthy Choice Power Bowl

(300-400 calories)

Whey Protein Shake Whey Protein Shake Whey Protein Shake
Intermittent Fasting Intermittent Fasting Intermittent Fasting
Example Meal Plan

So long as you choose a reasonable sized piece of grilled or baked meat, fruits and vegetables, and healthy grains, you can easily create a delicious and nutritious weight loss meal plan. The trucker's diet is the same as other quality diets; lots of boiled eggs, avocados, leafy vegetables, and grilled meats.

Breakfast (300-400 calories)

  • 1 boiled egg
  • 1 avocado
  • 1 cup of berries

Lunch (300-400 calories)

  • McDonald's Southwest Grilled Chicken Salad (290 calories)
  • 1 Apple

Dinner (400-600 calories)

  • Healthy Choice Power Bowl Korean Inspired Beef (310 calories)
  • 1 avocado 250 calories

Snack

  • 1/2 cup mixed nuts (400 calories)
Meal Prep for Long Trips

It really pays to prepare several meals in advance. Some of them can even be frozen and stored for long term use.

Meals like soup, stir fry, and grilled meat taste great when reheated and can be stored in the fridge for several days. It's also convenient to cook several meals at once. when you fire up the grill.

BPA free plastic containers, glass jars, aluminum foil, and zipper baggies all work great for meal prepping. For a boatload of ideas check out meal prep recipes and weight loss meals.

Choose low glycemic carbohydrates:
  • Sweet potatoes
  • Dry beans
  • Peas
  • Lentils
  • Quinoa
  • Brown rice
  • Wild rice
  • Corn
  • Squash
Fiber rich sides
  • Peas
  • Beans
  • Lentils
  • Other legumes
  • Fruits
  • Vegetables
  • Whole grains
  • Nuts
  • Seeds
Grilled, Baked, or Pan Seared Protein
  • Skinless chicken breast
  • Skinless turkey
  • Fish
  • Seafood
  • Grass fed beef
  • Wild Game
  • Eggs
  • Legumes
  • Low-fat Greek yogurt
  • Low-fat cottage cheese
  • Reduced-fat cheese
  • Low-fat milk
  • Plant milks
  • Nuts
  • Seeds
  • Tofu
  • Seitan
Healthy Fats
  • Olive oil
  • Canola oil
  • Coconut oil
  • Other plant-oils
  • Fish oil
  • Nut butters
  • Nuts
  • Seeds
  • Avocados
  • Olives
Weight Loss Resources for Truckers

Truckers are typically on or near an interstate for the majority of their trip. They're also limited by the size of their truck, which means it's not always convenient to get to whole foods or a healthy restaurant.

A good weight loss plan for truckers requires eating foods that are available at truck stops and fast food shops. Fortunately, the demand for healthy food is increasing and many chains are now offering healthy choices.

Pilot/Flying – J/Loves/Truck Stops

Truck stops regularly serve healthy options like salad, fruit, and sandwiches.

These prepackaged meals are typically stocked during the morning, so get there early if you want to stock up with the freshest ingredients.

Fast Food

Lots of fast food chains offer salads, and many of them are actually quite delicious. For instance, Subway, Chipotle, TacoBell, Captain D's, and even McDonald's all have a great menu with several healthy selections.  Just stay away from the fried food and starch bread.

Healthy Choice Power Bowls

Power Bowls are a great addition to anyone's diet. They're super convenient, delicious, and low in calories.

There's also several to choose from, which means they can be used for multiple meals throughout the week.

My personal favorite is the Sweet and Zesty Seasoned BBQ Pork but the Korean-Inspired Beef is a close second.

Whey Protein

Protein shakes are a great way to add some variety to your diet. They're typically low in calories but filling enough to replace an entire meal. Choose a whey protein powder without added sugar and mix in some creatine for added bonus to your workout.

Utilize Intermittent Fasting

If you're not hungry, don't eat.

That's the first rule of intermittent fasting. Of course, it's customary to schedule a couple of days or time slots throughout the week, but there is no reason to eat if you're not hungry.

Intermittent fasting takes advantage of your body's natural ability to store and use energy when needed. When you go several hours without eating, your body begins to use stored fat cells for energy, thus loss ensues.

To implement fasting into your diet, choose 2-3 days in the week to go without eating for 12-18 hours (including sleep). If you find you're getting hungry during the fast, try eating a snack with only protein or fat. This will help hold you over but won't kick your body out of ketosis.

Over the Road Exercise

It's important to some physical activity for at least a couple of hours throughout the week, but working out doesn't have to include going to the gym.

Fortunately, here are a variety of body weight exercises that can be done almost anywhere. Squats, push-ups, burpees, lunges, jumping jacks, and dips can all be done in a hotel room, parking lot, or local park.

Focus on keeping the workout as intense as possible for 30 minutes at a time, resting for 30 seconds to a minute between sets.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss weight loss for truckers.

The post A Weight Loss Plan for Over-the-Road Truckers and Travelers appeared first on The Fit Father Project.

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If you’re anything like me there are usually hundreds of other things that need to be completed before you can commit to working out. Of course, you feel great after a workout, but between children and work, there is very little time left.

The good news is that you can discover how to get back into working out.

It’s important to remember that you’re not alone. Thousands of men are struggling to know how to get back into working out.

That’s why you need to take simple steps and ease yourself back into the gym. Start with our 24 minute fat burning working out by clicking the banner below.

How to Get Back Into Working Out

Are you ready to get started? Work your way through these tips and you’ll be back in the habit in no time.  You're guaranteed to be glad you did.

#10: Find Your Motivation

If you really want to know how to get back into working out you need to consider your motivation.

Perhaps your children have commented that you can’t keep up with them anymore, or maybe your wife has suggested you could drop a few pounds.

These may be accurate comments but, if you start working out based on these, you’ll be doing it for them and not for yourself.

That’s the secret! Your motivation to be slimmer, stronger, and healthier needs to come from you.

In general, people are motivated to become a better version of themselves after a personal, health scare, or a close relative/friend having issues. But, there are many other reasons, such as being able to compete in the dad’s race, or even simply to be comfortable on public transport.

Discovering your personal motivation makes you want to improve your health and you know working out is going to be part of it.

Acknowledging this puts you halfway towards your goal. Give yourself a pat on the back.

#9: Set a Date

Of course, motivation needs a friend, just as you do. That friend is habit.

It usually takes between 30 and 60 days to create a habit, although this is dependent on the individual.

That means your motivation has to carry you through those first 30-60 days which is much easier than you think!

Focus on creating a schedule.

This means you need a start date. While there is no time like the present, it’s okay to suggest tomorrow or even a few days time, provided this is to give you space to get organized and not simply to procrastinate.

Alongside the start date select a time that works for you best. Forget what others say. Working out in the morning is great, but only if you’re a morning person. You need to choose a time that suits you and your energy levels, and then book 30 minutes into your schedule every day.

In effect it’s the same as booking a dentist appointment.

#8: Keep It Short

Great! You've got your workout session booked in.

The idea of working out for 30 minutes is going to seem daunting, especially if it’s been a long time since you worked out. But you don’t need to worry as you won’t be working out for 30 minutes.

Remember this is about building a habit it’s the long term goal that’s important at this stage.

Start by working out how long it takes to get to the gym, then allow yourself a little time to get ready. It’s likely that these two steps will take you between 15-20 minutes which means you've only got 10 minutes of your half an hour in the gym.

Once you get to the gym take your time, try out each of the pieces of equipment, even if it’s only 30 seconds on each. The idea is to familiarize yourself with the options and which muscles they will be working.

It’s a good idea to think about each machine and see which ones you enjoy doing. You’ll find it’s much easier to return if you enjoy the exercise.

In total, you've probably only worked out for 5 minutes, but your building a time slot, working out for longer will come naturally.

Top Tip: You don't have to target specific parts of your body when burning fat.

#7: Talk To A Trainer

If you haven’t worked out in a while then there will be some pieces of equipment that you’re unfamiliar with. In addition, the items you used to use may no longer be effective or even a viable option.

That’s why it pays to speak to your friends at the Fit Father Project and the trainer at your gym. Discuss your primary aim, to lose weight, and your long term aims. They will help you to choose the most appropriate machines which will help you get back into working out and show the relevant results.

They may even have some suggestions you haven’t thought of which will help to keep the variety in your workout and help to keep you inspired.

#6: Go Light

You’re a man and the gym can be a competitive place, you don’t want to be lifting 10 pounds when the bloke next to you is lifting 200.

But this is essential at the start. Lifting incorrectly is likely to lead to injuries which will stall your weight loss and strength building progress.

It is much better to use light weights and make sure you get the right form. Once you've mastered that you’ll find it surprisingly easy to move up through the weights and you’ll see much greater benefits.

Your trainer can be useful during this stage as they will spot you and correct your form. Repetition is the key to getting the form correct regardless of the weight you are lifting, once your body knows the movement it will repeat it every time.

Don’t forget that although cardio is the traditional route for weight loss, weight lifting, or strength training, has its place. Building muscle increases your metabolic rate, calorie needs, and your ability to perform cardio, it must be part of your workout routine.

#5: Phone a Friend

Have you ever committed to going to something new and then chickened out at the last minute? It's easy to make an excuse when no one is counting on you.

But if you buddy up and get a friend to commit to the same workout schedule, you’ll find it’s not so easy to make an excuse.

You’ll find this adds a useful competitive edge. After all, you don’t want your friend to get fitter faster than you.

When choosing a friend, or even your partner, it is important to be certain that they are doing the exercises for the right reasons as well. If they are just doing it to please you then they may struggle with motivation and building a habit, leaving you going alone again.

It is after all, so much more fun exercising with someone else and sharing your results.

#4: Give Yourself a Treat

Working out is good for you and supposed to be enjoyable. However, you can boost your impetuous to discover how to get back into working out by allocating yourself a reward.

The reward should not be food based as this will go against your weight loss and strength building goals.

But you can reward yourself with some new workout gear, a new fitness gadget, or even a new piece of equipment for the home when you reach a specific goal.

Having a treat in mind makes you more inspired to work out and this will help you get back into working out for life.

As an extra thought, if you create a treat that your partner or children can share they will be instrumental in keeping you n track, that’s the kind of support that really helps!

#3: Share Your Success

Rewarding yourself will make you feel good. But, you’ll feel even better when you share your success with others and they provide positive feedback.

That’s why you need to join the Fit Father Project today. There are thousands of men who have been where you are and are still completing their own journeys. Your story and success can inspire them just as their stories inspire you.

This is more than just a feel-good pat on the back, these men appreciate the effort it takes to build the habit and improve your health. Their support is heartfelt and genuine which makes a huge difference.

Don’t forget that any success is worth celebrating, no matter how small. Simply getting to the gym for 7 days in a row is an achievement when you’re first discovering how to get back into working out. Sharing this success will help you to move to the next step.

#2: Remember Rest Days Improve Your Fitness

You've scheduled a workout slot every day to help create the habit. However, you shouldn't be working out every day, your muscles need time to repair and recover and your body needs time to deal with the stress of working out.

As you start working out it’s likely you’ll feel tired more often, your body needs to adjust. Rest days allow your body to recover and your muscles to repair, growing stronger in the process. You should always allow between 24-48 hours of rest between working the same muscle groups.

By keeping the schedule you’ll build the habit and you’ll create a time slot where you can focus on yourself. This is a good opportunity to try meditation or simply to enjoy some downtime.

Rest days don’t need to be in-active, you simply need to give the muscles you’ve been working out time to recover. You may find it’s a good idea to try swimming as this is a low impact exercise.

#1: Think About Goals & Enjoyment

Finally, it is important to consider your enjoyment. I know what you’re thinking, exercise isn't supposed to be enjoyable.

However, this simply isn't true.

You need to look at the options available to you and choose which activities you enjoy. It may be the leg press gives you a thrill or the cross-trainer.

While you need to focus on all the muscles in your body it can help your enjoyment and help you to build a habit when you focus on the activities you enjoy.

You’ll also find it motivational to consider your overall goal and set yourself smaller goals.

For example, if you want to lose 300 pounds and are losing just 5 pounds a week then you’re probably going to lose your motivation.

However, if you simply focus on losing 3 pounds a week and achieve this goal, you’re going to feel pretty inspired which will help you to keep going.

At that rate, it will take you as much as 100 weeks to lose the 300 pounds, which is just less than 2 years. But, by focusing on each week you’ll create a habit and reach your overall goal almost effortlessly.

It’s all about perception and having achievable goals.

Uplifting Final Thought

Nike says “just do it” and that’s a great attitude to adopt when working out how to get back into working out. However, enlisting the support of the Fit Father Project and utilizing these impressive 10 tips will help you not just to start, but to keep going.

All it takes is the commitment to start, use these tips and you’ll be working out in no time; you really can become half the man you are!

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched tips to get back into working out.

The post 10 Tips to Get Back Into the Gym and Working Out Again appeared first on The Fit Father Project.

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Being over 50 means you can’t jump into a fitness program in the same way as you would when you were 20, right? There are a few obstacles that need to be recognized, but none of them should prevent you from starting your journey to get fit after 50. In fact, after 50 is the perfect time to up your fitness levels.

You'll not only look and feel better, but more importantly, research shows that regular exercise will help to reduce your risk of age-related diseases such as cancer, cardiovascular issues, and even Alzheimer’s.

Strategies to Help with Getting Fit After 50

You need to believe that getting fit after 50 is possible and will make a difference in your life. The following strategies can help you to realize this goal and discover that anything is still possible!

Pick An Activity You Love

Getting fit after 50 means exercising on a regular basis, but it can be challenging to maintain a workout day after day.

That’s why it’s essential that you choose an activity that you enjoy. Anything that gets your heart pumping is good, whether you opt for swimming, cycling, power walking, or hitting the gym.

In fact, the best approach is to choose several of these activities as this will work different muscle groups and help to maintain variety in your daily schedule. This will help to keep boredom at bay and allow you to create an exercise habit.

It can take between 30-60 days to create a habit but once you have one, you’ll find it easier to exercise than it is not too!

Don’t forget, strength training is as important as cardio work, strength training sessions will help you to build muscle which improves your metabolic rate and helps to prevent age-related muscle wastage.

Take One Step at a Time

If you’re new to working out or haven’t done it for years then you need to remember that you’re over 50. It doesn't matter how enthusiastic you are. Being over 50 means you are at higher risk of injury when exercising for the first time.

For this reason, take it slow. You can start with just 5 or 10 minutes of light exercise and gradually increase the tempo. Remember, you’re not in a race, this is more like a marathon as you want to be doing it for years to come.

If you’re still struggling with starting your new regime then consider just getting into your workout gear for the first few times without actually working out.

You’ll notice a change in your attitude towards exercise and start to do a little, after all, you’ve got the gear on!

Enlist a Friend

Motivation is key to getting fit after 50 and accountability plays equally as important a role. The best way to take care of both of these elements is to enlist a friend to get active with you.

Both you and your friend must be motivated to get fit for yourselves, not for someone else. You can then set a joint time to exercise and even compare notes on your eating habits.

This makes you accountable and creates a little healthy competition. The desire to do better than your friend will help to ensure you stick to your new healthy lifestyle.

This is an important point, you’re looking at creating healthy habits that will last for life not join a fad diet. Everything you do needs to be sustainable and affordable in the long term. This is the best way to ensure your efforts to get fit after 50 bear fruit for the rest of your life.

Schedule It

You should never underestimate the importance of scheduling exercise time.

The simple fact is that we live in a busy world and there is always something to do. Anything else is likely to be more appealing than eating healthily or completing your workout.

That’s why you need to adopt the same approach to exercise as you would any other important event in your life, plan for it.

Create an appointment in your schedule every day, it only needs to be 30 minutes long. You’ll then know it is coming up. Allowing yourself to be mentally prepared to exercise even when you don’t really feel like it.

You may be surprised at how effective this is at getting you to exercise regularly. It will help you to achieve your getting fit after 50 goals.

Create Small, Achievable Goals

Goals are worth mentioning as they play an important part in your success.

Your overall goal is to be healthier and perhaps lose some weight. Unfortunately, this can be a little vague which makes it harder to stick to.

Instead, create yourself mini-goals and reward yourself for reaching them.

For example, if you’re looking to lose weight set yourself a weekly goal of 2-3 pounds. If you achieve the goal for 4 weeks in a row reward yourself with a new item of fitness clothing.

Or, if you just want to get fitter then calculate how far you can walk in 15 minutes. You can then set a goal of being able to complete a greater distance in the same time.

If you can do this after a week or two you can opt for another reward, such as a visit to the cinema.

The aim is to focus on small achievable goals as this will help you to create a habit. It's then hard to break whether you have rewards or not.

Avoid the Obstacles Time

This is the most common obstacle and a genuine one. Life is hectic, the free time you had as a 20-year-old vanishes Suddenly every minute of your day is spent working, fixing the house, or dealing with children.

It can be extremely had to find the time to exercise.

However, you’re only looking for 30 minutes a day. You may be busy but how much time do you spend in front of the television every day?  Skip just one show and you’ll have gained the 30 minutes you need to help you with getting fit after 50.

It really is that simple.

Illness/Medication

Unfortunately, many older people suffer from bad backs and other age-related issues, such as diabetes or cardio issues.

These can make it seem impossible for you to start exercising. However, part of the issue can actually stem from a lack of exercise! This is something you can address with a little help from your doctor.

You’ll need to book a consultation with your doctor to discuss your intended fitness plan and dietary changes. They’ll be able to advise if this is acceptable and whether there are likely to be any issues. You'll find they can even suggest tweaks to improve your plans.

With a little professional help, your current state of health shouldn't stop you from getting fit after 50. Everyone's exercise plan will be different, but the important thing is to do something.

Cost

The theory is that you have more disposal income as you age. Unfortunately, this doesn't always work in practice, which leaves you potentially unable to afford the gym membership or that healthy diet.

In reality, these are just excuses.

You don’t need to join a gym to get fit after 50. There are plenty of free exercises you can do at, or near, your home. Check out the FF30X program and be inspired by the array of choices available.

Equally, you don’t need to spend a fortune on ‘healthy’ foods. The real secret to eating better is a combination of choosing the right-sized portions of food and avoiding processed foods.

You can check out the perfect plate approach to eating to see how easy it is to change your eating habits. Or, if you prefer, take a look at this free 1-day meal plan.

With a little effort and a willingness to prepare food in advance, you'll find a healthy diet and exercise plan doesn't cost you any more.

Fit Celebrities Over 50

Modern health care is allowing people to live longer lives. Getting fit after 50 will give you the energy to really enjoy the extra years.

In fact, there are plenty of celebrities who prove this point by staying in great shape.

Daniel Craig

Are you ready to argue with James Bond? You wouldn't know it to look at him but Daniel Craig is actually 51 years old.

Okay, so it’s the low 50’s but it’s certainly proof that you can be over 50 and in great shape. There are plenty of much younger men who would be happy to be as fit as him and have a body like his.

Arnold Schwarzenegger

Move to the opposite end of the scale and you’ll see 71-year-old Arnie still promising to be back.

Okay, so he’s been working out for years but you can’t argue with the results, nor would you want to.

Arnie continues to weight lift and exercise regularly and this shows in his continued good health.

Tom Cruise

This is another extremely famous person who is a fantastic example of being in great shape after 50. Tom Cruise is 56 years old and yet still does his own stunts. If you've seen any of the Mission Impossible films you’ll appreciate how fit he needs to be.

Of course, these celebrities have all the professional help they need to achieve peak fitness. But, you shouldn't be using this as a reason not to try getting fit after 50.

Check out this article about Todd Vande to see that it’s not just celebrities that get into great shape after 50, anyone can do it.

The Power of Good Nutrition

The secret to getting fit after 50 is not exercise, although this is an important part of the process. In fact, you need to focus on what you are putting into your body.

The saying “you are what you eat” is true.

If you eat fast food and processed foods all the time, you’re putting an array of chemicals into your body that can significantly affect your health, especially as you age.

Instead, as already mentioned, you need to focus on eating whole foods. In other words, unprocessed foods.

This doesn't have to be difficult, you simply need to balance your consumption of protein, carbohydrates, and vegetables in every meal

This should give you all the nutrients your body needs, although if you’re concerned you’re not getting everything you need you can always take vitamin supplements.

Final Thoughts

Age is just a number. Join the FF30X today and begin accessing an array of health tips and nutrition options.

Alongside the fantastic meal plans, you’ll benefit from advice and support that will have you completing a workout routine virtually effortlessly!

Take your first step today towards getting fit after 50, it’s a journey that never ends but is incredibly rewarding.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on getting fit after 50.

The post Getting Fit After 50: It’s Never Too Late To Improve Your Health appeared first on The Fit Father Project.

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Are you ready for the ultimate fat burning workout plan?

Pause for a moment to take an honest look at yourself and establish where you are and where you want to be. This covers two important aspects of shredding fat: your starting point and your overall goals.

Fitness is a very subjective game. If you're serious about weight loss, you'll want to find what works for you.

Our flagship weight loss program, FF30X, gives you the tools and information you need to unlock your full potential. Just ask Ralph >>

To give the program a test drive, check out the 24 minute version of the ultimate fat burning workout.

The Ultimate Fat Burning Workout Plan

Don’t think of the following structure as a rigid workout plan. It can be flexed to suit any schedule, which will ensure the relevant muscles are worked and rested within the time available.

Day One – Cardio

Each rep should be for 30 seconds at maximum effort and then 30 seconds at an easy pace. Repeat 5 times and then take a 60-second break before moving onto the next cardio exercise.

For example:

  • 5 reps of sprinting 
  • 5 reps on the exercise bike or body weight lunges
  • 5 reps jumping ropes
  • 5 reps on the stair climber or body weight squats
  • 5 reps on the rowing machine or burpees
  • 5 reps jumping jacks

That’s 30 minutes, but you can reduce the time by reducing the number of reps for each exercise or simply completing just some of the exercises.

Day Two – Upper body strength training

These strength training exercises require gym equipment, but you can adapt them for home use.

Try doing 3 sets of 10-12 reps of each of the following. If you can’t manage 3 sets do as many as you can and do a little more each day:

  • Pull down – or dumbbell rows
  • Seated cable row – or bent over barbell rows
  • Tricep overhead extension
  • Dumbbell incline bench press
  • Dumbbell curls
  • Cable lateral raise (can also be done with a dumbbell)
Day Three – HIIT

High-Intensity Interval Training is a fantastic way to get quick results and it doesn't take a huge amount of time or equipment.

Simply focus on 20 seconds at maximum pace with 10 seconds of rest between exercises. Try completing 3 reps of each of the following exercises, rest for 1 minute and then repeat. This should be a total of 3-5 circuits:

  • Lunges
  • Push-ups
  • Jumping jacks
  • Frog legs
  • Mountain climbers
  • High knee ups
  • Arm sprints
  • Burpees
  • Planks
Day Four – Lower body strength training

You've focused on your upper body now it’s time to do your lower body. Many of the exercises in this fat burning workout plan use both upper and lower body muscles, but narrowing in on the legs will really burn some calories and get the juices flowing.

Try doing 3 sets of 10-12 reps of each of the following:

  • Walking lunges
  • Deadlift
  • Weighted squats
  • Glute kickback
  • Reverse hack squats
  • Standing calf raises
Day Five – More cardio

It’s a great idea to finish your workout week with some steady state cardio. This means putting 30-60 minutes aside and choosing an activity that keeps your heart rate between 110 and 140 bpm.

Running, cycling, swimming, or even fast walking can do this.

It should be noted that you won’t burn as many calories as you do with HIIT style cardio, but low-intensity cardio has been shown to help lower stress levels in addition to many other benefits.

That’s why it’s a good idea to include one session a week.

When doing this exercise you should be able to maintain a conversation that ensures you’re not overdoing the effort and ruining the benefits.

The other 2 days should be rest days, but they don’t need to be next to each other.

The Perfect Fat Burning Workout Plan

Let’s get one thing straight, adopting the latest fad diet plan can help you lose weight, but it’s not a long term solution.

A great fat burning workout plan involves several key elements:

Mindset

The most effective approach to achieving anything is to believe you can do it, to apply this to your fat loss goal simply visualize yourself every morning as the woman you want to be.

It’s an incredibly effective technique used by hundreds of top athletes around the world.

Sleep

You already know your beauty sleep is important but you may not realize that your body regulates your hormone levels when you sleep. This helps you to feel fuller during the day and reduces your appetite.

To ensure your hormones are balanced you need to get between 6-8 hours of sleep every night; it will help you to achieve your fat shredding goals.

Nutrition

You've looked at the fad diets, it’s fairly obvious that reduced calorie intake results in fat loss, no matter how slow.

But, simply reducing your food consumption won’t necessarily give you all the nutrients your body needs; and it may not give you enough energy to complete the workouts that will really make a difference to your fat shredding abilities.

Try a simple approach to food, reduce your plate size and use the perfect plate method; it will give you all the nutrients you need.

Discover the Types Of Exercises You Should Be Doing

The most common conception is that weight loss is a result of cardio exercise, that’s things like running, cycling, swimming, or using the elliptical trainer.

These types of exercises will help you to burn calories which, alongside a calorie deficit, will help you to burn the fat.

While cardio has its place you’ll find that strength training exercises are generally more effective at burning calories.

I know the fear and first reaction, strength training is to build muscle and you want to lose weight, not look like Popeye.

In fact, strength training increases your metabolism and does build lean muscle, which will help you to burn more calories.

What will interest you is that strength training in men results in bigger muscles thanks to the levels of testosterone men have. Women don’t have the same level of testosterone, strength training won’t make you look like a bodybuilder, it will simply tone your muscles.

Here are the types of exercise you need to be doing:

  • Strength Training
  • HIIT – short bursts of high-intensity cardio movements.
  • Steady state cardio

A mixture of all these types of exercises will keep your body guessing, improving the effectiveness of your exercise and ensuring faster results.

How Often & How Long Should You Train for?

The best approach is to train every day. But the amount of time you train for will depend on the time you have available. 30 minutes a day is the ideal target, but if you only have 10 then make it a HIIT day and really make it count.

However, it is important to give muscles time to rest and recover. In practice this means exercising different muscle groups each day, allowing the worked muscles 48 hours to recover.

Recovery time is important because it reduces the likelihood of injury and helps lean muscles become stronger; ensuring a higher resting metabolism and a greater rate of fat burning.

Training needs to fit into your current time table, which will make it easier to find the time for it and see the desired results.

Boosting The Results Of Your Workout Plan

Once you start exercising it is easy to see the benefits and to feel the desire to do more. This is partly because the exercise becomes a habit, which means it gets done whether you feel like doing it or not.

Of course, the fact that the effects of a good diet and fat burning workout plan are visible is going to help anyone to work out more often.

But, the human body is very good at adapting to a myriad of different circumstances and situations. To get consistent results it’s essential to keep pushing the limits of your body.

Doing this is easier than you think.

Simply make sure you have plenty of different exercise routines and that you mix them up on a regular basis. The more unpredictable the schedule and the exercise routine the harder it will be for your body to predict and prepare for it. This will boost the results.

In addition, when completing strength training exercises it is essential to take on extra resistance when you can, the more muscles are pushed the stronger they will get.

As already explained, this doesn’t mean you’ll get bulging biceps. What it does mean is better calorie burn and faster weight loss results.

The fact that you’ll feel fitter, look better, and be healthier is simply a bonus!

Think Shredding

The right fat burning workout plan, alongside visualizing your new body really does work. But, to ensure you’re successful it’s a good idea to get some extra support. That’s where the FF30X program comes in.

You’ll get support, advice, motivation, and accountability which is all the elements you need to successfully shred that fat and get the body you want.

Don’t forget, join the FF30 program today and start sharing your results, you can be the inspiration others need!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on creating a fat burning workout plan.

The post Shred Fat With the Ultimate Fat Burning Workout Plan appeared first on The Fit Father Project.

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It's almost a cliché to steer people away from fad diets at this point. Even if it's great advice, most people know that extreme weight loss diets aren't sustainable over long periods of time. The reason weight loss diets remain popular is that everyone is looking for a diet that includes food they enjoy eating and works for losing excess fat.

Weight loss diets for men are typically designed with higher calorie allotments than those designed for women. In our article, The 10 Best Diets for Men Backed by Research, Erin laid out the common characteristics of the most effective weight loss diets for men.

The best diets for men all have a few things in common.

  • Well balanced
  • Sustainable
  • Includes vegetables
  • Includes fat 

The best and most effective diets all have the above criteria.

  • Paleo diets
  • Mediterranean diets
  • Vegetarian diets
  • Low carb diets
  • Ketogenic diets
  • Raw food diets
  • Volumetric diets
  • Dash diet
  • Reduced calorie diets

If you're thinking about starting a diet, it's a good idea to take multiple things into consideration. Your situation is unique. So what works great for others, may not work for you.

Some people are just looking lose a few pounds of fat on a short term diet. For those people, I would recommend they try intermittent fasting instead. Almost anything is better than eating some untested, highly restrictive diet with no benefits.

You shouldn't need to change your diet over a short term period to lose weight. If you cut out the junk, eat healthy whole foods, you should be able to adjust your portion sizes and easily lose weight when needed.

Regardless, some of you will still want to look at short term diets. It's fine really. Our bodies are amazingly adaptable. People have survived on some pretty terrible diets before.

If you decide to try what my mom calls “the hot dog diet” you'll probably only a suffer a few headaches, irregular bowel movements, and who knows, you may even lose a pound or two.

Strict diets are silly. 

Things to Consider When Choosing a Weight Loss Diet

Losing weight is not easy. It requires you to eat the right foods, in precise amounts, and to get plenty of exercise. This sounds easy enough but unfortunately, most diets fail most people.

There are over 78 million overweight adults in the United States, and you can bet that very few of them actually choose to be that way. The majority of those people will try one diet or another within the next 6 to 12 months, and the majority of that group will fail to lose weight, or lose weight and fail to keep it off.

This doesn't mean overweight people are weak willed. It also doesn't mean the diets they are trying are bad. It means they did not choose the right diet plan or diet program for their particular lifestyle and situation.

Successful weight loss has to begin with the right diet plan or diet program.

Here are some realistic considerations before committing to any plan or program.

The Best Weight Loss Diets are Inexpensive

Some big name diet centers or programs are very pricey. Typically, you will not pay just a onetime fee. You may also pay a monthly fee and a fee for meal packages.

These companies often have deals, where you pay a set amount for each pound you want to lose, but even in those cases, you will still have to pay for the meal packages.

You may also have to sign a contract, which means you will have to pay for the remainder of the time in the contract even if you quit doing the program.

Almost any reputable organization will let you try their plan for free.

We offer a free one day meal plan to give you a good idea of our suggested strategies.

If you are considering following a diet plan from a book or website, you must determine in advance if the foods listed for the diet or meal plans are affordable.

The sad truth is that healthy foods cost more than unhealthy foods. If you cannot afford to buy the foods needed to follow the diet plan, you will not stick to the plan. Remember that you will need to be able to afford those foods on a long-term basis.

Not all foods are obtainable in all areas. Check to see if particular foods are available at your local grocery stores.

If they aren't, see if the grocery stores will special order them for you. Failing that, see if the foods can be ordered online. If they can, make sure the shipping doesn't break your food budget.

The Best Weight Loss Diets Include Food You Enjoy Eating

If the diet requires you to eat foods that you do not like you will not stick to the diet.

Humans have taste buds and nerve endings, so this is a pretty good indication that we were meant to enjoy the taste and texture of the foods we eat.

Additionally, if the diet requires you to eat foods that you have never tried before, you should make it a point to try those foods before committing to that diet plan.

The Best Diet Plans are Easy to Follow

The Fit Father's approach is to recommend simple whole foods. These are foods almost everyone enjoys eating.

Any and all weight loss diets for men should include foods like fish, eggs, lean meat, poultry, nuts, fruits, and of course vegetables. 

Questions to Ask Does the diet fit with your lifestyle?

If you have a full-time job, children to raise and a home to take care of, you probably do not have a great deal of spare time.

Ask yourself if the food preparation needed for the diet plan you are considering will require time that you do not have, or time that you do not want to spend on food preparation, the chances are that you won't stick to the diet plan.

If the food options for the diet do not allow you to eat out in restaurants or at a friend's home, the diet simply does not fit your lifestyle, and you may need to move on to consider other programs.

If the diet requires you to spend an hour at a gym each day, or to eat six meals a day, and you don't have that kind of time available, the plan won't work for you.

Is the diet plan healthy?

A diet can sound incredibly healthy, but not necessarily be healthy for you in particular. For example, if you have diabetes, digestive issues, or you take certain medications, such as blood thinners, you have special dietary concerns.

In instances such as those, some foods must be eaten, and others must be avoided. Does that fit in with the diet plan you are considering?

Does the diet allow you to consume enough calories each day?

What about reaching the daily recommended values of vitamins and minerals? You've probably heard this a million times, but you should check with your doctor before starting any diet or physical exercise program.

For some people, this visit to discuss your diet with your doctor could mean the difference between life and death. Don't assume that a diet is healthy for you just because it is a healthy option for others.

One additional thing to consider is if there is a plan included in the diet program to help you keep the weight off once you have lost it.

Some people find that keeping the weight off is harder than it was to lose the weight in the first place. This is often because the meal structure is gone. You've been shoved out of the diet nest and now you must learn to fly on your own – without help or guidance.

A good weight loss diet for men will allow you to make adjustments if you're still hungry after eating.

How to Spot a Bad Diet

Fad diets promise quick weight loss results, and if you've been struggling to drop those stubborn pounds, they may sound like the perfect solution.

Sadly, these diets often promote unbalanced and unhealthy eating habits, and they should be avoided.

By knowing what to look for, you'll be able to spot a fad diet and choose a safer and more effective weight loss plan.

No Exercise Necessary

To lose weight, you need to burn off more calories than you consume.

Diets that dismiss the idea of exercise and suggest that you can lose weight without getting off the couch are a clear indication of a fad diet.

Physical activity isn't just important for weight loss, it is a necessity, and it is also beneficial for heart health, muscle mass, and bone strength.

You Have to Eat the Food They Provide

Certain fad diets involve meal delivery services or require that you purchase specific products sold by the company.

Food delivery services may lead to some short-term weight loss success, but for long-term benefits, you need to develop new eating patterns.

You can lose weight by simply making better choices at your own grocery store, which is far more affordable than expensive delivery services.

Quick Fix

You've probably seen diet ads that promise 20 pounds of weight loss in a matter of weeks.

These diets are almost certainly fads.

While you may lose weight quickly when you first begin a new diet and exercise regimen, this will eventually level off to a steady rate.

A weight loss of one to three pounds each week is healthy and normal.

You Eliminate Entire Food Groups

Cutting entire groups of foods out of your diet is never a good idea. Some fad diets require that you cut out carbohydrates completely, including whole grains, certain vegetables, and fruits.

While limiting an intake of these foods may be helpful, elimination may lead to nutritional deficiencies.

A good diet will focus on eating calorie-light foods that are high in nutrients rather than cutting entire food groups out completely.

You Can't Find Any Scientific Evidence of Success

A fad diet may have a ton of testimonials from people who claim it worked for them, but you'll probably have a hard time finding any actually scientific evidence of success.

These enthusiastic success stories may be from paid actors or involve altered photographs. If you want a weight loss diet that works, look for one that is based on researched, scientific facts.

You Can Eat Whatever You Want

Some weight loss programs suggest that you can shed pounds while eating pizza, hamburgers, and candy bars. Perhaps the company behind the diet has a weight loss “supplement” or advocates for a high-intensity workout program.

Regardless of the logic behind these claims, this is a clear indication of a fad diet. If you really want to lose weight, you need to decrease the amount of calories that you consume.

Learning to spot fad diets is the first step to avoid them. While cutting calories and increasing activity is the most basic method to lose weight, a dietitian may be a good resource to develop a healthy eating plan that is right for your body.

Stick to Reputable Weight Loss Diets for Men

The Fit Father Project sticks to the tried and true principles that work. Our flagship program, FF30X, has helped thousands of men shed unwanted pounds. Our focus is on nutrition, but we also have tons of great workouts and video tutorials. Click the banner below to give our free one day meal plan a try. As far as weight loss diets for men goes, FF30X is a cut above the rest.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss diets for men.

The post Weight Loss Diets for Men — Things to Consider and Avoid appeared first on The Fit Father Project.

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Unless you live in a Hollywood movie you've probably noticed that there’s a definite link between obesity and age. Bad eating habits, a lack of activity, and an age-related metabolism often result in weight gain. But weight loss for older men is easier than you might think. 

All you need is the right approach.

You may be wondering what makes this article so much better than all the others you've read. The answer is simple.

There are thousands of men who will testify to the success of the Fit father approach.

The Fit father Project was founded by Dr. Anthony Balduzzi who was determined not to make the same health mistakes his father did. By creating this site he’s achieved his aim and helped thousands of others to achieve their own fitness goals.

You can be the next one to understand weight loss for older men and make a real difference to your life.

Fitness Is Important and Deep Down You Know It

Getting fit generally means losing weight. When it happens, you’re going to look better, people are going to notice this, and your self-confidence is going to rise.

That’s all good, but not the best reason for starting weight loss for older men and getting fitter.

Exercise strengthens your bones, boosts your cardio system, and improves your immunity. Strength training is particularly effective at helping you to maintain muscle and build core strength.

The result is a decreased risk of an array of age-related disease, including cancer and cardiovascular issues. You’ll also have better balance and be less likely to injure yourself if you do fall.

As an added bonus you’ll be able to keep up with your kids and grandkids!

In fact, staying fitter as you age can decrease the risk of Alzheimer’s, diabetes, and even some cancers.

To be completely fair let’s take a look at the disadvantages of weight loss for older men:

There are none!

Strategies for Successful Weight Loss for Older Men

There are several approaches you can take to successfully lose weight as an older man. You may want to mix the strategies or try a different one each week.

There is no right or wrong approach, as long as you’re doing something.

Strength Training

Strength training or resistance training is simple any exercise that forces you to use your own body weight or adds weights via dumbbells, kettlebells or barbells. You can even try heavy bells if you want but the noise might get irritating.

The best strength training exercises to start with are squats, lunges, deadlifts, push-ups, planks, and the farmers walk.

You should focus on 5 distinct areas:

  1. Hips – Deadlifts and hinges.
  2.  Knees – lunges and squats.
  3. Pulling -pull-ups and rows.
  4. Pushing – presses and push-ups.
  5. Your gait – walking and running
Stop Eating Out

This is an easy strategy to adopt and incredibly effective.

Stop for a minute and consider how often you eat out or order a takeaway. Then consider how many calories those foods have.

Swap eating out and takeaways for a sensible meal plan and you’ll be dropping your calorie intake. That’s going to help you lose weight.

Check out this free 1-day meal plan for some inspiration to get you started.

Review Your Diet

In the same way that you can stop eating out take a look at what you’re actually eating when you’re at home. Processed foods tend to be full of sugars, salt, and other non-beneficial items.

Ditch the processed foods and start eating whole foods.

In fact, the easiest way to start this strategy is to take a look at the perfect plate approach to food. It will help you to eat a more balanced, nutritious meal.

Try HIIT

HIIT or High-Intensity Interval Training involves completing exercises at full intensity for a short period, then resting for an equally short period.

Research has consistently suggested HIIT is extremely efficient at burning fat. 

An ideal approach is to pick 8 exercises and complete each for 20 seconds, rest for 10 and repeat, until you've completed 3 minutes per exercise.

The whole routine will take less than 30 minutes but it will be very effective.

Intermittent Fasting

Another great strategy to help you lose weight is intermittent fasting. In essence, you focus on eating 500 calories or less on two days of the week.

These days do not have consecutive either. 

The principle is simple, eating fewer calories than your body needs will result in weight loss. Of course, you need to eat your maintenance calories or less for the rest of the week as well.

Take the First Step Today

Committing to one of the above strategies is easier than you think.

All you need to do is join the Fit Father Project today and share your story and goal. Then promise to post a periodical update. 

You’ll be accountable and want to show the other men what you can do. They’ll be interested, supportive, and motivational.

Great Example Exercises to Try

Check out the following example exercises that you can do. Choose at least one and get started today, don’t put it off until tomorrow. There really is no time like the present.

Swimming

Jumping into a pool is easy and can be fun. More importantly, it places no stress on your joints, helping to reduce the risk of injury.

The ideal way to start is to swim as many lengths as you can in a set time. All you have to do is try to increase the number of lengths you do each time you swim.

Walk, Jog & Sprint

You can do all three of these in succession or simply start walking and progress to running and sprinting. Your decision will depend on your current fitness level.

This is an impact activity but doing it once or twice a week will help to strengthen your bones. You can always use an elliptical trainer the other days.

Get On Your Bike

Cycling is really easy and fun, especially if you go with a friend. You don’t need to go flat out, just keep pedaling for as long as you can.

Pick a flat route and you’ll find it easier, adding hills can come later.

Do the Gym Round

Strength training as you age is exceptionally important. Aging and slowing metabolisms can decrease muscle mass by as much as 50%. This makes you less capable of doing things and more likely to be injured in a fall.

Muscle burns calories even when resting.

Increasing your muscle will ensure you can push your body harder and burn even more calories. This will speed up your weight loss journey.

You don’t have to be an expert to hit the gym. The trainers will help you with each piece of equipment but a good starting round would be:

  • Leg press
  • Lying leg curls
  • Lat pulldown, you may find it best to start with the wide grip version.
  • Shoulder press
  • Bicep curl
  • Tricep pushdown
  • Seated Row

Aim to do at least one set of 10-12 reps, if you can do more sets go for it!

Battle Ropes

This is something you can do at home, all you need is a long rope wrapped around a tree or other sturdy object. Hold one end of the rope in each hand.

Start by lifting each arm up and down, alternating so that one arm is up when the other is down. Increase your speed and then start crisscrossing your arms.

See how long you can last!

HITT

We’ve already touched on the principles of HIIT above.

Try the following without pausing between exercises:

  • 20 bodyweight squats
  • 10 dumbbell rows
  • 20 walking lunges
  • 10 push ups
  • 25 Jumping Jacks
  • 15-second plank

Break for 2 minutes and then repeat, see if you can do the whole cycle three times.

Check Out These Food Suggestions

It is important to eat right. In fact, 80% of weight loss at any age is about nutrition.

Put simply, in order to lose weight you need to eat fewer calories than your body actually needs. Of course, the type of food helps as you want to ensure your body is getting the right nutrition.

Types of food you should be eating include:

  • Whole eggs
  • Salmon or other oily fish
  • Cruciferous vegetables
  • Leafy greens
  • Beans and Legumes
  • Greek Yogurt
  • Oatmeal
  • Whole grains
  • Nuts
  • Green tea
  • Dark Chocolate

As you can see staying away from processed foods is the real secret to eating better. Of course, you need to approach all these foods in moderation. It is possible to have too much of a good thing!

Here are a few meal suggestions to get you started:

  • Salmon or Tuna Salad with a baked potato.
  • Spaghetti squash lasagna.
  • Chicken quinoa burritos and vegetables.
  • Oatmeal – usually for breakfast but can be had at any time of the day.

Top Tip: Plan your week’s food in advance and prepare it in one or two goes. It will save you time and reduce the risk of straying from your diet.

It’s worth having a look at the free 1-day meal plan and then sign up to the Fit father Project for plenty more inspiration.

Extra Tips To Boost Your Weight Loss Abilities

Start building good habits today by doing one or more of the following:

  • Setting a clearly defined and achievable goal.
  • Reduce your rest time between sets.
  • Consider a whey protein supplement.
  • Try a salad or glass of water before you eat a meal.
  • Drink water when you feel hungry.
  • Start a food journal.
  • Shrink your plates and hence your serving sizes.
  • Weigh yourself once a week.
  • Always take the stairs.
  • Eat cayenne pepper daily.
  • Leave something on your plate every time you eat.
  • Walk instead of taking the car, when possible.
Start Now Before You Can Change Your Mind

Procrastination is your enemy. Don’t think too much about what you’re going to do. Simply promise to yourself that you’ll eat better for one week and start your weight loss for older men strategy.

Don’t forget you can check out the free 1-day meal plan for inspiration.

If you’re not already a member, join the Fit father Project today and become part of an online community dedicated to weight loss and muscle building.

You may not be the man you want to be, but you can be. All you have to do is take the first step. Within a month you’ll start creating habits that will last you a lifetime, leaving you feeling fitter and healthier than even you thought possible.

Weight loss for older men is possible. But, you must remember that too many changes at once can be challenging. You’ll experience much greater success if you gradually change your exercise and eating habits. You’re after a healthier lifestyle which will help you lose weight, not a quick fix, no matter how appealing it may appear.

Your new friend & health coach, Stuart Carter Head Training Staff, The Fit Father Project Brotherhood Nickname: “The Fit Brit” Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man… I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:
  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

 
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss for older men.

The post The Definitive Guide to Weight Loss for Older Men appeared first on The Fit Father Project.

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Supplements can be useful at any age but they are especially beneficial once you pass 40. The best workout supplements for men give your body the energy and nutrition it needs to operate at peak performance.  Benefits of Taking Supplements

The exact benefit of a particular supplement varies according to what it’s supposed to do! Does that sound like a riddle?

It shouldn't, in simple terms, a muscle building supplement will help you to build muscle, while a weight loss one will help you to lose weight (surprise!).

But all supplements do share some benefits:

Supplements are easy to take.

Supplements come in a variety of forms with tablets and powder being the most common. There is an enormous amount of convenience in being able to swallow a pill and improve your health. 

Supplements ensure you’re getting the right level of nutrients.

A supplement should be specific about what ingredients it has and the quantities. This ensures you know exactly what you’re taking and how much of it.  Knowing what is going into your body is an essential part of losing weight or gaining muscle.

Being able to take a supplement doesn't mean you should avoid eating properly. They are called supplements for a reason!

Supplements boost metabolism.

Supplements can also boost your energy levels and metabolism. This will help you to perform at your best for longer. The result will be a workout that burns more calories and builds more muscles.

Supplements reduce inflammation.

Equally, there are supplements that can be taken after you workout which will help you prevent or reduce inflammation and Delayed Onset Muscle Soreness. (DOMS).

The Best Workout Supplements for Men

There are many different types of great supplements available. Since everyone's needs are different, this list is just a good starting point to find the best workout supplements for you. 

Workout Supplement #1:
Creatine Monohydrate
Helps With: Enhancing Performance, Building Muscle 

There are plenty of studies which demonstrate the power of creatine for building muscle. It’s safe to say this is one of the most popular options on the market and, potentially, the best known one.

Fact: Creatine will help you to build muscle, but that's not all it does.

ATP is a substance that occurs naturally in your body and is essential for powering muscle contractions associated with high-intensity exercises.

Your body naturally produces creatine which increases phosphocreatine levels in your body and allows the production of more ATP.

However, naturally produced creatine is quickly used up by your body, reducing your performance and the effects of your training; Supplementing with creatine will maintain ATP production and allow you to workout harder and for longer.

It really will help you to gain muscle and strength.

For the best creatine, in terms of both purity and efficacy, use German made creatine monohydrate. 

How to Take Creatine

The most common way to take creatine is in powder form, mixed with water. The taste can be pretty bad, so most people mix it with their protein shake or drink it all in one big gulp. 

It is advisable to load up with creatine. In practice this means supplementing with 20g per day, split into 4 doses, for 5 days. You can then reduce to between 3-5g per day for maintenance.

Workout Supplement #2:
Whey Protein
Helps With: Meeting Protein Requirements

You've already heard of this one and may even have tried it. Whey protein is actually just one of the forms of protein powders available. It’s also the most quickly absorbed.

Protein is essential for the proper functioning of all the cells in your body. You will get some protein from your diet but this may not be enough if you are exercising and trying to build lean muscle.

Whey protein is easily absorbed into the body and contains all 9 of the essential amino acids that your body is unable to produce itself.

That’s good in itself, but protein is also an essential part of muscle growth. It is the base compound for protein synthesis which is how your body repairs microfibers in your muscles. These fibers are torn when you exercise hard, the repair process makes them stronger.

How to Take Whey Protein

This is another supplement that comes in powder form and mixes with water or milk. You can take protein before or after a workout and it will help improve your strength. The amount of powder and water will be indicated on the packaging.  

Workout Supplement #3:
Casein Protein
Helps With: Meeting Protein Requirements in Restrictive Diets

There are many types of protein powders but all work in the same way. Whey is considered the best for pre or post workout, other options simply cater for vegetarians, vegans, or those with a lactose intolerance.

But, casein protein offers the same benefit as whey except that it is much slower releasing. This makes it the perfect choice before you go to bed as it will ensure your muscles have all the protein they need while you sleep.

Fact: Your body does most of its repairing and growing while you sleep.

Workout Supplement #4:
Caffeine
Helps With: Energy Levels, Post Workout Pain, Reduces Risk of Diseases

Caffeine is a stimulant but because it is in your coffee it is not always thought of as a supplement. In fact, it is present in many testosterone and energy boosting supplements and can be taken as a supplement by itself.

Because it’s a stimulant you can take caffeine before you workout. Caffeine is absorbed within 15-45 minutes of being consumed and will boost your energy levels for 30 to 75 minutes.

Caffeine allows your body to use fat cells as an energy source instead of glycogen in your blood. It will boost your energy levels and help you to burn excess fat.

How to Take Caffeine 

You can take a caffeine supplement or you can simply drink black coffee or tea, the choice is yours. Just remember to lay off in the evening so you'll be able to get to sleep. 

Supplement #5:
Glutamine
Helps With: Immune Function, Intestinal Health

Did you know that you can burn muscle cells when you exercise? This happens when your body can’t access glycogen stores fast enough. It’s common when you’re working out hard or for an extended period of time.

Glutamine can stop this from happening. It actually promotes the production of growth hormone and a positive nitrogen balance. In addition it improves your body’s ability to use the protein it has available.

Both of these things will reduce or prevent your body from using muscle cells for energy. You’re muscle building efforts won’t be in vain.

In fact, the production of growth hormone will help your muscles to grow and even speed up recovery time.

Supplement #6:
DHEA
Helps With: Boosting Testosterone

Research shows that DHEA supplements can enhance the affects of weight training on muscle mass, especially in older men.

Funnily enough scientists don’t know exactly how it works, just that it does.

DHEA is a precursor to naturally occurring steroids in your body. This means that enzymes in your body can convert DHEA into estrogen and testosterone.

More importantly, the testosterone produced is free testosterone, meaning it can be used by your body immediately.

As testosterone is an important part of protein synthesis and tissue growth, it has a direct relationship with building muscle. An increase in testosterone by taking a DHEA supplement is likely to prove beneficial.

Supplement #7:
BCAA
Helps With: Protein 
Synthesis

Branch Chain Amino Acids are 3 of the 9 essential amino acids that your body needs but can’t produce itself.

They are instrumental in the process of protein synthesis, this is when your muscles repair and grow after a workout.

In addition BCAAs can boost your performance abilities and even help you to burn more fat. That’s a pretty good reason to take them.

Taking BCAAs

BCAAs are usually supplemented in powder form. Add them to water to create a shake similar to whey protein.

You may find it particularly beneficial if you take 5-10 grams in water while exercising.

Supplement #8:
Multivitamins
Helps With: Body Maintenance

You need an array of vitamins to remain healthy.

In a perfect world you’ll get all of these vitamins from the food you eat. However, this is not always possible which is why you’ll find a multivitamin beneficial.

Although it won’t directly boost your workout capabilities, having the right balance of vitamins daily will help to ensure your body is working at peak capacity.

This will help you to reach your full potential when you workout and get the right results.                                                           

Workout Supplement #6:
Magnesium
Helps With: Required for Numerous Bodily Functions

Magnesium is one of the many minerals your body needs to function correctly. It is involved in any metabolic processes in your body, particularly at helping your muscles relax.

This is beneficial after a workout as muscles that can’t relax will start to cramp; which is painful and dangerous.

Magnesium may not directly affect your ability to workout but by keeping your muscles relaxed it will help them to grow and be ready for the next workout.

That’s as important as extra energy or strength!

Supplement #10:
Calcium
Helps With: Bone Health

You know calcium is essential for healthy bones. It is also a critical element of healthy and strong muscles.

Calcium deficiency allows the increased production of parathyroid hormones which break down bones. When you exercise your calcium levels drop, even if you take a calcium supplement before you workout.

To maintain your bone and muscle strength you’ll need to take a daily calcium supplement.

Again, this isn't going to directly boost your workout capabilities. But, it will help you to stay healthy and strong.

Supplementary Thoughts

Supplements should not be considered as an alternative to eating regular meals. A supplement is an addition to your normal balanced diet; it says so in its name!

They are an effective and viable way of ensuring your body has all the nutrients it needs. They are also beneficial when working out to help you meet your full potential.

But, you should proceed with caution, always follow the instructions on the packaging and build your tolerance. This will also allow you to assess if there are any unwanted side effects.

Use the free meal plan to get the right idea about nutrition, and this free workout is a great way to start building strength. The best supplements for men can help you achieve your goals, just don’t forget to share your results with us and help everyone in our community.

Your new friend & health coach, Stuart Carter Head Training Staff, The Fit Father Project Brotherhood Nickname: “The Fit Brit” Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man… I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:
  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

 

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the best workout supplements for men.

The post 10 of the Best Workout Supplements for Men to Take appeared first on The Fit Father Project.

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Even in a politically correct world you only need to open one magazine and you’ll see the ‘perfect man’. They may not all have biceps bulging, chest exploding, and thighs as big as tree trunks, but they’re almost certain to be toned and well-defined.

In one way this is a good thing, because it’s enough to inspire most men to take a long hard look at themselves. But building muscle is not something that happens overnight. It takes a lot of time and effort to develop the best muscle building workout plan specific for your needs.

Unfortunately, there are hundreds of different opinions regarding what is best for you, your body, and your muscle building dreams. This guide is going to help you understand what the best muscle building workout plan really entails and how you can apply it to your life.

If you’re so eager to get started that you need a workout now, try this free workout and see how well you do.

Why Muscle Building Is Different from Other Workouts

The first thing to understand when muscle building is that you’re looking to increase your mass, it’s not normally a good idea to try to lose weight while building muscle.

The reason is simple, weight loss requires a reduction in calories, below your maintenance amount. Building muscle requires excess calories, over your maintenance amount. It’s not easy to do both of these things at the same time.

You also need to decide if you’re training for size or strength.

To understand the differences check out the key elements of different workout programs:

Increasing Size

If you’re looking to increase the size of your muscles then you want to be doing as many as 6 sets of 8-12 reps.

You should be lifting as much as 70-80% of your maximum capability in one lift.

The idea is to introduce intramuscular damage, as your body heals the fibers in your muscles will grow larger, increasing the size of your muscle. This doesn't mean that you’ll be stronger than someone working out to boost strength.

Boosting Strength

However, if you’re looking to get stronger you should try between 3-5 sets of 6-8 reps.

This time your weights should be between 80-100% of your maximum single lift ability.

In effect, you’ll be strengthening the muscles you have. They will grow a little larger and a lot stronger, but you won’t get the same muscle size as you would focusing on increasing size

Weights Alone Are Not Enough

It should be pretty clear that if you’re looking to build muscle, you need to have a plan. You've probably heard that the American Heart Association recommends 30-40 minutes of medium to intense activity 3-4 times a week. But, if you want muscle gains you need more than just enough exercise to maintain your health.

You need to start focusing on your core!

Your core strength is essential to your ability to perform any strengthening exercise. A strong core improves your balance and posture, helping you to adopt the right posture for your muscle building workout.

It also trains the muscles in your lower back, hips, pelvis, and even your abdomen. The better these work together the easier you’ll find it to lift heavy weights and build that muscle.

Of course, time is always one of the biggest issues facing the modern man. That’s why you need to opt for an intense core exercise; it will take less time and still be really effective.

Weight training is also essential to ensure your muscles start to grow. What is important is that you realize it takes more than just lifting weights to get the body you want; you need to really get your core in shape and keep building it, alongside the weights.

This will give you the power to lift more and do more every workout; allowing you to achieve the muscle building results that you desire.

The Basic Components of the Best Muscle Building Workout Plan

Try these exercises to build your strong core, adopt a HIIT approach, where you do an exercise at full force for just 20 seconds, rest for 10 seconds and then repeat.

This is a good way of completing core building exercises as it forces your core to work hard over and over again, yet the workout is short enough that you’ll always be able to find time for it.

  • Planks – all varieties
  • Butterfly Sit-ups
  • Seated knee tuck
  • Flutter kicks
  • Russian twist
  • Standard crunches
  • Bicycle crunches
  • The Bridge
  • Reverse crunch
  • Jumping rope

Of course, building your core will help you to perform the muscle building exercises that you really want to be doing. That means you should also add in some weight training exercises.

Again, you’ll have to decide whether you’re goal is to increase bulk or strength. The answer to this will dictate the number of reps you do and the amount of weight you lift.

Top Tip: Get a friend to help you work out your maximum one lift capacity. You can’t guess it and doing it by yourself is a recipe for disaster; do you really want a weight that you can barely lift pinning you to the floor?

Here are some great weight training exercises you can try:

  • Bicep curls
  • Weighted squats
  • Bent over rows
  • Upright rows
  • Lateral raise
Bodyweight Exercises You Should Be Doing

As well as building your core and lifting weights, you should be familiarizing yourself with some bodyweight exercises. For these you don’t need any weights, as your body weight is sufficient enough and will push your muscles to their limits.

The great thing about these exercises is that you can literally do them anywhere.

  • Pushups – see how many you can do it one minute
  • Pull-ups
  • Pull-downs
  • Dips
  • Standing calf raise

It is important to note that bodyweight exercises are great for weight loss and for maintaining the body you have. They will help to boost your core strength and give you the basic structure that allows you to do heavier lifting.

Weighted Lifts To Build Muscle

Finally, to complete your best muscle building workout plan for men, and to keep the variety and interest, add these weighted lifts to your routine.

  • Deadlift
  • Leg press
  • Overhead press
  • Bench press
  • Farmers walk
Important Tips to Shape Your Body

If you've ever been to the gym you’ll probably have noticed a load of guys hitting the weights hard. Most of the exercises revolve around the bench press, the traditional indication of strength.

However, while the bench press is a useful exercise, it only targets the muscles in the upper part of your body. If you keep doing these types of exercises you’re going to end up with huge shoulders and not much on the bottom half of your body.

Not only is this going to show that you’re not very balanced in your approach to weight lifting; it will also make you look pretty funny. Skinny legs and a huge chest/shoulder area is not a good look!

Instead, make sure that you target your upper body one day and your lower body the next. This will give one set of muscles time to rest while the others have the opportunity to grow.

That’s an important part of leg exercises. The legs actually contain some of the largest muscles in your body. By doing high resistance workouts on your legs you’ll be able to boost their size and your production of growth hormone, which will aid all of your body in becoming bigger and stronger.

While doing exercises it is important to remember that your triceps also need to be developed. Large triceps really enhance your strength and the appearance of your biceps. Try doing some tricep dips or overhead tricep extensions. These will cause your triceps to grow, creating a bulge at the back of your arm which is essential to good definition of your new body.

The same is true of your calves. A lot of men focus on their quads and forget the importance of calves and how they help to define your legs. Try adding calf raises to your routine to give your legs a more rounded appearance.

Don’t Forget The Power Of Nutrition

You can work out every day, run 10 miles and lift weights for an hour. But, if you don’t take a good look at your nutrition you’re not going to see the muscle gains that you really want.

This is where the balance comes in. You need to be eating more calories than your maintenance amount in order to gain muscle. But, these need to be good calories. Start by adopting the perfect plate eating method. This means that every meal is a healthy balance of carbohydrates, proteins, and vegetables.

In short, you’ll get the nutrition you need without overeating. You can then scale your consumption according to the level of your workouts and muscle gains.

Don’t forget protein is essential when building muscle. It is necessary for your body to undertake protein synthesis, the process of repairing micro-tears in your muscles. As the tears are repaired your muscle will get bigger and stronger.

Eggs, chicken breasts, salmon, Greek yogurt, tuna, and even soybeans are all good examples of protein-rich foods. Keep your protein intake balanced throughout the day for the best muscle building results.

Define Your Goals

Another part of the puzzle that you need to consider is what your goals are. We’ve already touched on the difference between strength building and muscle size; the simple fact is that you have to decide what body you want before you start exercising.

If you’re after massive shoulders and a tiny waist then you’re going to need to focus on shoulder exercises. Equally, if you want the legs but are happy with the rest of your body then you need to start doing lower body exercises.

There is no right or wrong approach, just the best muscle building workout plan for men to get the body they really want. But, you do need to consider what body you want at the start, this will dictate the exercises you do and your approach to muscle building.

That’s why it’s so important to understand how muscle is built and what you can do to ensure the right result is achieved. Adopting the exercises included in this guide will help you to get the results you want.

You may not be able to spot reduce fat, but you can build specific muscles by targeting them over and over again, gradually increasing the load on them as you do.

Final Thoughts to Get You Started

Don’t forget that the best muscle building workout plan for men is unique. Your goals, time availability, and even the equipment you have available will dictate the approach you take.

The reason you want larger or stronger muscles is also likely to affect your ability to get the desired results. It is essential that you want to improve your body for yourself. If you try to do it just to impress or please someone else then you are likely to lack long-term motivation.

This free workout can help you to get started, but the real secret to building muscle successfully is not in completing the exercises described. It’s in doing them on a regular basis and making them a habit.

Start by scheduling yourself a daily time slot, choose your exercises, and commit to doing them. Just remember not to work the same muscle groups two days running, they should always have 24-48 hours recovery time; this is when your muscles grow.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a completely laid out “done-for-you” muscle building program – designed especially for you as a busy man over 50…

Then I’d recommend you read the program overview letter for our Old School Muscle Program (OSM).

Inside OSM, you'll receive:

  • The simple & delicious Muscle Building Meal Plan
  • The awesome Old School Muscle workout plans
  • Full Muscle Gain supplement guide
  • Key accountability steps to help you through your journey

Read the Old School Muscle Program overview letter here to see how our plan can help you gain lean, solid muscle and keep you training safely and effectively… whatever your age!

 

The post What is the Best Muscle Building Workout Plan for Men? appeared first on The Fit Father Project.

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Out of all the performance enhancing supplements, creatine is the one that stands to benefit almost everyone.  This article covers the basics and benefits of using creatine, how to properly use it, and the best creatine for your specific needs.

Before getting too deep in the weeds, let me take a moment to introduce you to the Fit Father Project. To call our mission a success would be an understatement. Our most popular programs, FF30X and Old School Muscle, have helped thousands of men lose fat, gain muscle, and gain back their confidence.

If this sounds like something that you might be interested in, check out one of our freebies.

  • Free One Day Meal Plan
  • 24 Minute Fat Burning Workout
  • Muscle Building Workout
What is Creatine?

The cells in our muscles require a number of important substances to operate. One of the more important substances is something called Adenosine Triphosphate (ATP). ATP provides energy to the muscle cells, allowing them to contract and function properly.

Creatine is an organic compound that is similar to amino acids. Your body can produce creatine using the amino acids glycine and arginine.

When creatine is present in the body it turns into creatine phosphate, which takes part in the production of ATP.

Creatine is naturally found in all meats. It is most abundant in wild game, red meat, pork, poultry, and fish.

Creatine is also present in eggs, dairy, and shellfish, but in lower amounts.

How Does Creatine Work?

Having a steady supply of creatine available increases the production of ATP in your body, which enhances the performance of muscles in a number of ways.

The benefits of creatine are most noticable when used in conjunction with explosive exercises or intense workouts.

Using your muscles for short bursts of power will cause them to consume abnormal amounts of ATP. Taking a creatine supplement ensures you have plenty of ATP available when it is needed the most.

Creatine also floods your muscle cells with water, making them look fuller and more bulky, but more importantly, the additional water helps the muscles function properly and increases the availability of energy.

What is the Best Creatine?

Creatine's impact on physical performance has been well known since the early twentieth century, but its popularity has dramatically increased since it came into the public view in the early 90's.

At that time, there were little to no commercially available forms of creatine. Today there are thousands of brands offering multiple product types, all claiming to be the best creatine.

However, if you're searching for the best form of creatine, you can't be fooled by marketing gimmicks.

Let's take a look the different types of creatine that's available today.

Supplement

Price

Overall Rating

Creatine Monohydrate
Creatine Ethyl Ester
Creatine Hydrochloride
Buffered Creatine
Creatine Magnesium Chelate
Creatine Monohydrate

The most common form of creatine is creatine monohydrate. Almost all research on the efficacy of creatine has surrounded around creatine monohydrate.

Because the research has been so favorable towards creatine monohydrate, it is considered the most effective creatine by both athletes and scientists.

Because creatine is synthetically created in a lab, the manufacturing process is one of the most important determinants in terms of purity of effectiveness. Poor manufacturing standards and additives can easily ruin a good supplement.

While there is some evidence that suggests other forms of creatine can be as beneficial, there have also been studies that contradict that claim.

Everyone's body is different, which is why the science behind supplementation is so murky. If you're not getting what you expected from creatine monohydrate, it might be worth your while to try one of the other types. As with most supplements, what we claim to be the best creatine, may not necessarily work for you.

With that said, the general rule “if it ain't broke, don't fix it” should still be in play here.

Creatine Ethyl Ester

Creatine ethyl ester, also known as creatine ester, cre-ester and CEE, is a somewhat new form of creatine. Manufacturers claim that CEE increases the bioavailability of creatine.

However, these claims have been discounted in studies.  One of the supposed benefits of CEE is that it decreases the muscle bloat that is common with creatine monohydrate. However, the bloat is one of the reasons creatine works so well.

Because CEE has been studied and shown to be less effective than creatine monohydrate, we recommend you avoid it.

Buffered Creatine

Buffered creatine is patented form of creatine that contains magnesium or other forms of ‘buffering' agents. The most common brand of buffered creatine is Kre Alkalyn, and while their claims are significant, the research behind it is not.

Numerous studies have been conducted testing the effectiveness of buffered creatine vs creatine monohydrate, but I was unable to find any that showed a clear difference between the two.

Creatine Hydrochloride

Creatine HCL is a form of creatine that's designed to be more water soluble. The intention behind it is to increase the amount of creatine your body absorbs. While there is some promising literature on the subject, there are currently no peer reviewed studies comparing HCL to monohydrate.

Creatine Magnesium Chelate

A chelate is a compound that's bonded to a metal atom at more than one point though a chemical process. Creatine magnesium chelate is a form of creatine that has been chemically bonded to magnesium.

As with other types of creatine, the CMC attempts to reduce the degrading process of creatine in the stomach. Because magnesium is an alkaline compound, CMC is thought to counteract the acid levels in the stomach, and thus increasing the amount of creatine going to your muscles.

While many of these products have attempted to improve the efficacy of creatine monohydrate, there is very little evidence to support their claims.

Creatine Monohydrate is by far the best creatine for the money.

All of the other forms of creatine are novel experiments. Many of the different products have little to no scientific evidence to backup their claims.

Creatine Monohydrate is the form of creatine that is most prevalent in research studies.

The supplement has also been around for a while, which means there is a good deal of brands and products available. It also means there is a strong likelihood that creatine monohydrate is safer than the lesser known types of creatine.

If you haven’t experimented with creatine before, you should undoubtedly start with a good brand of creatine monohydrate.

What is the Best Form of Creatine Monohydrate?

We have already established that creatine monohydrate is the best creatine, but that doesn't narrow the field down too much. A search on Amazon for “creatine monohydrate” yields over 700 different products.

Creatine monohydrate typically comes in the form of powder to increase its shelf life. The manufacturing process synthesizes creatine in the form of salt crystals, which can be easily dissolved in water.

This process leaves us with a bitter tasting powder that must be ingested. Most people find ways to mask the taste, either by mixing it with a protein shake, or by mixing it with a small amount of water, taking it all in a single shot followed by a chaser.

The Best Creatine is Typically a Powder

Some brands also offer creatine monohydrate in capsule or liquid form. You may find these to be more suitable because of the bitter taste of creatine.

While capsules and tablets are generally considered just as effective as powdered forms, it might be worth your while to do some research before buying any of these products, as many of them could contain additives or unwanted ingredients.

Your best bet is to stick with the powdered form. It not only lasts longer, which means it breaks down more slowly, but it also absorbs into your body more quickly. Unflavored creatine in the form of powder should also not have any additives or unwanted ingredients.

Germany Makes the Best Creatine

The purest forms of creatine is made in Germany, most likely due to the strict standards required for the pharmaceutical and food industries.

This leaves us with a very pure product when compared to others.

Our experience has seen the most positive results from German brands of powdered creatine monohydrate. Look for “German Made” or the brand name Creapure on the packaging.

Don’t even waste your time with inferior products.

If you’re interested in a completely laid out “done-for-you” muscle building program – designed especially for you as a busy man over 50…

Then I’d recommend you read the program overview letter for our Old School Muscle Program (OSM).

Inside OSM, you'll receive:

  • The simple & delicious Muscle Building Meal Plan
  • The awesome Old School Muscle workout plans
  • Full Muscle Gain supplement guide
  • Key accountability steps to help you through your journey

Read the Old School Muscle Program overview letter here to see how our plan can help you gain lean, solid muscle and keep you training safely and effectively… whatever your age!

 

The post What is the Best Creatine Supplement? — The Fit Father Project appeared first on The Fit Father Project.

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As men age, we naturally tend to slow down and gain weight. But fear not, creating a solid weight loss plan for men over 50 is what we do best.

With the right information and tools, you can take on your next 50 years with the same vigor that you did your 30s. Aging like a fine wine is all about what you put into your body and how you treat it.

We are confident that our weight loss plan for men over 50 is the most realistic, enjoyable and effective plan out there.

Are you in?

Reasons to Create a Weight Loss Plan Now

There are a few physical changes that occur around your 50th year that you should be aware of so that you can work around and combat them.

Metabolism

Typically, our metabolisms slow about 5% each decade.

While that's not an encouraging stat, there's an easy way around allowing this metabolic slowdown affecting your weight!

Consciously reduce the number of calories you intake and increase your cardio so that you offset your metabolism's gradual decline.

Bone Density

When we get over 50, our bones become more fragile because new bone formation slows down.

According to UC San Diego Health, “roughly one in four men over age 50 will break a bone due to osteoporosis.”

Even if you haven't broken a bone, it's a good idea to look into preventative measures like a bone density scan.

And, fun fact, regular exercise can help prevent bone breaks by making your muscles and bones stronger!

Heart Health

As you may know, men have a higher risk of having a heart attack than women do.

While the average age for a heart attack if you're a man is at age 64, the time is now to prepare your ticker.

Physical activity and a healthy diet are the best ways to make sure your heart is healthy.  Cutting out excess salt is also necessary.

Libido

Just like the rest of your body, your libido changes as you age as well.

Men tend to fear the possibility that their erections will become less frequent and harder to sustain.

While this may occur, the last thing you should do is add anxiety in the mix.

Instead, make sure that you are not contributing to lower libido in any of the following ways: obesity, diabetes, high cholesterol, high blood pressure.

Weight Loss Plan for Men Over 50

Now that you're a little more informed about the gradual changes that your body faces over 50, it's time for the good stuff.

The absolute best thing that you can do for your body over 50 is to get on the right diet and exercise plan. 

You need to find a sustainable plan that, unlike fad diets, has accountability built in and is based on science.

When creating your weight loss plan, you'll want to focus on food and diet first.

Replacing junk food with healthy whole foods will give you the energy to become more active.

Check out our article on The Absolute Best Diet for Men Over 50 for ways to create a delicious and nutrition weight loss diet plan.

The 5 Proven Foundation of Weight Loss for Men Over 50 will help you round out your plan and get you started.

For a turn-key approach, may I introduce you to FF30X – the #1 fat loss and total fitness plan for men over 40.

FF30X gives you exactly what you should eat daily along with the best exercises to build strength safely.

The first thing you'll conquer is the FF30X “No Think” Meal Plan.

This meal plan provides the exact diet plan that will help you finally be able lose fat while enjoying delicious food – without feeling hungry, tired, or battling cravings like restrictive diets.

Next, you'll tackle FF30X Fat Loss + Lean Muscle Workouts. 

These safe & time-efficient workouts can be done at home or the gym – all under 2 hours a week.

And finally, you'll be inducted into the FF30X brotherhood.

Our team of Fit Father Coaches provide you with accountability emails that keep you on track and motivated to ensures your success on the program. And, our Facebook group will link you with all of the other amazing fathers  who are struggling in the same ways.

Don't Wait Another Year

It is the right time to reclaim your health and invest in yourself.

Just think about all the holidays, birthdays and milestones that you have approaching. Don't you want to be able to enjoy each and every one of those to the fullest with your family?

Join our band of Fit Father brothers who are all on their own health and fitness journeys.

Trust me, you'll fit right in.

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info on creating a weight loss plan for men over 50.

The post A Solid Weight Loss Plan for Men Over 50 — The Fit Father Project appeared first on The Fit Father Project.

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