Weight Loss For Men Over 4. The Easy 5 Step Guide)Welcome, my friend! You’ve finally found the page you’ve been looking for that explains the fundamentals of what you need to know about weight loss for men over 4. If this is your first time visiting the Fit Father Project, I want to welcome you! This is one of the most extensive posts on this site, because I want to hand you the proven 5 step guide to lose weight – and keep it all off – as man over 4. First, allow me to introduce myself. My name is Dr. Anthony Balduzzi. MSN Health and Fitness has fitness, nutrition and medical information for men and women that will help you get active, eat right and improve your overall wellbeing. Weight Watchers Diet WARNING: Get real facts, side effects, results, ingredients & price. Read comments from people who use Weight Watchers Diet. Know a “Bad Bride”? Are you a bridesmaid under pressure to look “perfect?” Is the bride demanding that all her bridesmaids lose weight and get into shape. I'm a men's health doctor who specializes in weight loss for men over 4. I've helped over 1. I'm going to show you in this guide. FAIR WARNING: This article is far more VALUABLE and in- depth than your average “Top 1. Silly Tips” posts you see cluttering up the internet. If don’t have 1. 0 minutes to carefully read this article right now, bookmark this page and come back later. You won’t want to miss a thing. ![]() My promise to you with this post: if you diligently read this article and understand this 5 step process, you will have the big picture plan of weight loss for men over 4. Here’s are the 5 key points we’re going to cover. Let’s dive in. First, Here’s Why You May Be Struggling With Weight Loss? Maybe you’ve had a similar thought yourself. With that in mind, let’s dive into Step #1.. Step #1: DO NOT start with diet and exercise. One of the biggest mistakes I see guys make when trying to lose weight is that they attack diet and exercise first. This is a SUPER EASY mistake to make, because it seems like diet and exercise would be the . Yet, this is the WRONG first step. Although both diet and exercise are very important (we'll discuss extensively in Steps #3- 5), there are 2 prior foundations that you need to build first. Here are your FIRST two steps.. Foundation #1: Sleep Optimization For Weight Loss. Foundation #2: The Proper Weight Loss Success Mindset. Let's examine these Two Big Foundations now.. Poor Sleep Forces Your Body To Rampantly Store Fat EVEN IF You Are Following A Good Nutrition Plan. During sleep, your body regulates all of its major weight loss hormones. Your body absolutely requires balanced levels of these hormones to lose weight effectively. ![]() Your body absolutely requires balanced levels of these weight loss hormones to lose weight effectively. Here are the most prominent hormones that impact your weight loss.. Growth hormone - a key anti- aging hormone - naturally surges at night to help your body burn fat, build muscle, & repair tissues. Insulin - a key food and fat storage hormone - decreases to its lowest levels at night, enabling your metabolism to burn a ton of fat. Cortisol - your body's main stress hormone - decreases at night allowing your cells to relax and rejuvenate. Key Takeaway #2: Without proper sleep, these critical fat- burning & fat- storing hormones get ALL sorts of messed up - literally forcing your body to hold onto fat. In fact, after a single night of disrupted sleep, your body experiences lower growth hormone, higher cortisol, a slower metabolic rate, and greater insulin resistance (1,2)*. How effective do you think your weight loss efforts will be as you're pushing against this terrible hormonal cascade? Your weight loss progress will flat out suck if you're not getting enough sleep. In fact, a recent study from the University of Chicago showed that people trying to lose weight with inadequate sleep experienced profound MUSCLE LOSS - with little to no fat loss (3)*. That's the exact opposite of result of what you want. For future reading on how to optimize sleep, check out this extensive blog on the 3 best sleep strategies: The 3 Tips To Sleep Better Tonight. Why Diets Fail (Because You're Addicted to Sugar): Science Explains How to End Cravings, Lose Weight, and Get Healthy . Avena Ph.D., John R. Are you tempted to try the Military Diet? The quick weight loss program, sometimes called the “3 Day Diet,” is incredibly popular on the web. For now, just know this: for the thousands of guys on my Fit Father 3. X Program, I require 6- 7 hours of sleep as a minimum number. Adequate sleep is the foundation of your weight loss success. Now, let's transition to the second foundation.. ![]() Anyone who says differently is either 1) full of crap or 2) hasn't been through the process themselves. Transforming your health & body requires unwinding the unhealthy lifestyle habits that got you overweight in the first place. I'm talking about your eating patterns, your habits for coping with stress, and your exercise habits (or lack thereof).. We need to shift you AWAY from your bad habits that are keeping you stuck, while also moving TOWARDS the new healthy behaviors that will support your goals. As you can imagine, this degree of health change takes effort. That’s precisely why your successful & sustainable weight loss requires you develop a strong mindset with the emotional fortitude to handle making these healthy changes over the long term. To get more tips on how to improve your mindset for anything you want to tackle, check out this post on the: 5 Navy SEAL Mindset Secrets On Fitness, Success, Manliness, & War. Key Takeaway #3: You need to develop a mindset that is DEEPLY committed fully to your weight loss journey. You need to know what moves you. What drives you. WHY you’re doing what you’re doing. And your WHY has to be deeper than you. When you find your why, you don’t hit snooze any more. When you find you why, you find a way to make it happen. It may be to stay strong to take care of your spouse. I’ve found (in most cases) the strongest “Why Powers” are almost always rooted in something bigger than you or me as individuals. Take a minute now to think about your weight loss ? That's guaranteed. But having the inner strength, commitment, and purpose can always transcend . ![]() That's easy! It is 1. 0x more important than exercise. Know that right off the bat. To illustrate this point, I want to mention one of my Fit Father 3. Day Program members named Vijay. Over the past 4 months on the program, Vijay has dropped 4. Vijay hasn’t performed one single “workout” yet. He also eats bread every single day for lunch. Vijay just follows a simple, effective, and sustainable meal plan we put together that works with his schedule. And he walks during the day. No voodoo involved to drop that 4. And know that when I say “Effective Nutrition,” I’m NOT referring to calorie counting, highly restrictive meal planning, or any of that unnecessary garbage. Because when we trim all the fat & complication away from eating for weight loss, effective nutrition is as much about BEHAVIORS as it is about food itself. That’s worth repeating.. Key Takeaway #4: Eating for weight loss is about sustainable behaviors - not getting caught up in the hype of . It's a behavior- based decision that relies on habits & willpower.. The beautiful part is that you already know which foods are healthy and which aren’t. You know the salmon on the dinner menu is better than the burger. You know chips aren’t as healthy as fruits & veggies. Knowledge is not your issue. Your issue is establishing the right eating habits and behaviors on a consistent basis. The key to your weight loss success lies in finding ways to get those healthy foods into your mouth consistently - ideally in a simple, sustainable, and enjoyable way that doesn’t feel like work or torture. Your success is about building sustainable nutrition habits. Key Takeaway #5: I recommend you start with a simple eating approach like my Free 1- Day Weight Loss Meal Plan that simplifies healthy eating into a sustainable and enjoyable plan. When you download your free meal plan, I'll also send you my VIP . It’s performing fat loss interval training. It’s doing cardio. But.. Remember: exercise is just one TOOL for weight loss. It’s not the foundation of your weight loss efforts. In fact, to lose weight, “formal exercise” it’s the LEAST important part of the pyramid as you see here again.. Please know that I’m NOT saying you can sit on your ass all day and lose weight. We both know that won’t work.. What WILL WORK is understanding that it's 1. NOT EAT 5. 00 calories than it is to spend 1 hour exercising. Key Takeaway #6: you can't out- exercise a bad diet. It's so much more efficient to make some smart changes to your eating than to throw more exercise at a ? That’s why DAILY MOVEMENT is so important. I recommend a simple morning walk if possible - in the sunlight to get some Vitamin D. That’s the ideal plan. If you have an active job already, you're good to go! Your daily activity threshold is already being met, so focusing on starting a smarter nutrition plan will get you the best results. If you work a desk- job AND can’t do a morning walk.. I use this online timer www. Every 5. 0 minutes it beeps on my computer reminding me to get up and move around. Plus, moving around every hour while working really helps alleviate back tension and stiffness. Pro Tip: grab a pedometer & set a daily goal of 7,0. You can buy an inexpensive physical pedometer like this one here or use the free pedometer apps on your phone (Android, i. Phone). Using a Pedometers is a great motivation tool to help you hit your daily movement threshold. Here are a few other tips to move more: Park the car farther away in the parking lot. Take the stairs instead of the escalator. Walk while you are talking on the phone. Hell, even walk your dog, your wife, or your girlfriend : -). All of this seemingly small movement adds up to big results. Remember: the goal of daily movement is NOT to burn calories. The goal is to hit your . As a result, you’ll naturally eat less and lose more weight. Finally, once the activity threshold is in place (coupled with a good diet, ~7 hours sleep, and a strong WHY- motivated mindset), we can address the capstone aspect of the weight loss pyramid: formal exercise. Step #5: Use The 2 Best Exercise Types For Men 4. We're finally here! Thankfully, your formal exercise approach for weight loss is simple.. There are TWO (2) Types of exercise that you need for weight loss: Type #1: Fat- Burning . There are 5 key strength training exercises that you need to be regularly performing (6). Click here to get my FREE 2. All you need is: 2. Key Takeaway #7: you need BOTH time- efficient . The Bikini Body Diet 7- Day Super Slim- Down. Looking for a fail- proof way to slim down? Follow this simple, seven- day meal plan from The Bikini Body Diet to drop pounds and reset your cravings—for good.
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