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**Weight Loss Basics For Men Over 40**
When it comes to the Basic Principles Of Weight Loss, the 6 I’m going to walk you through below are all-encompassing and comprehensive. My team and I have based every piece of information we offer around these principles, and they are at the heart of our FF30X program, (http://fitfatherproject.com/ff30x-letter-video)
*Principles Of Weight Loss #1 – Mindset & Motivation (1:17)
When you start to look around for weight loss principles for men over 40, you’re often faced with workout plans and diets. Although these are hugely important parts of any weight loss journey, they are not the FIRST thing you need to think about.
The very first step is to get into the right mindset and start to build sustainable habits to change your lifestyle long-term. Discovering your ‘WHY’ will be the best thing you can do to ensure you get off to the best start. It will also give you extra motivation any time you feel like giving up.
* Principles Of Weight Loss #2 – Sleep & Recovery (2:47)
The next of our basic weight loss principles for men is simply the need to get enough sleep to help you rest and recover. Sleep is hugely important as it helps your muscles to recover after intense workouts and balances your hormone levels.
You should be aiming to get a minimum of 7 hours sleep each night, to optimally manage your recovery and hormone balance. Lack of sleep can contribute to increased stress through higher cortisol levels, as well as hunger and appetite issues caused by an imbalance in Ghrelin and Leptin levels.
* Principles Of Weight Loss #3 – Nutrition & Diet (4:19)
Number 3 on our list of the basics of weight loss for men over 40 is diet. Although there is no actual figure, it is widely accepted that diet will account for around 80% of your weight loss results. In fact, we have a saying here at the Fit Father Project, which advises ‘You Can Never Out-Exercise A Bad Diet’.
What we mean by this, is that no matter how hard you train, you will not see results if your diet is full of junk. So, the suggestion of my team and I is to use the perfect plates principle of having ¼ plate of protein, ¼ plate of complex carbs, and ½ plate of veggies at each meal. This, with a small portion of healthy fats, will help you manage blood sugar levels, cravings, and your appetite.
* Principles Of Weight Loss #4 – Daily Activity (8:12)
So, we’ll continue with familiar principles now and move to activity, however, not in the form of full-on workouts just yet. More importantly, both to get the habit in place and to condition your body a little, daily physical activity is what you need. Just 30-minutes of regular activity, such as walking, cycling or swimming is enough to get you started on your weight loss journey.
* Principles Of Weight Loss #5 – Formal Exercise (9:41)
Once you’ve been doing 30-minutes of daily physical activity for a couple of weeks, you’re good to get started on a full formal workout plan. Here at the Fit Father Project, we like to use a workout type called Metabolic Resistance Training, which incorporates weights, cardio, and flexibility.
Getting onto a formal workout will be more intense, and therefore help you burn more calories. But, more importantly, it has two added benefits which are increased metabolism and increased testosterone. These are hugely important when it comes to training into your 40’s, 50’s and above.
*Principles Of Weight Loss #6 – Supplements (11:43)
Last but not least is supplements, and what you need to remember here is that these are by their very name… supplemental. Supplements should not be used as a shortcut to get results. They should be used to support all of the steps above, to get the optimum results for your efforts.
There are a few key supplements that I would recommend you take on a daily basis, namely a full spectrum multi-vitamin, fish oil, Vitamin D3, Creatine Monohydrate, and Protein powders. I would also recommend drinking black coffee and green tea. Both should be taken naturally, without any additional sugar, milk, or cream.
I hope you’ve found this information helpful and wish you every success in your health journey.
Your friends here at the FFP,
-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.