Diet Archives - The Fit Father Project

Holiday Health Tips to Get You Through the Season

Trina K — Fri, 13 Dec 2024 19:09:20 +0000

Over the holidays, it's really easy to eat too much, drink too much, and generally disregard the hard work you've been doing all year long.

But, it is possible to enjoy the holidays without ruining all your hard work.

You just need our holiday health tips!

Think it’s OK to relax your eating plan over the holidays?

Consider this: eating just 200-300 calories extra per day, you could easily add 3 pounds in the space of a few weeks.

That’s 3 pounds of weight that you've got to lose again.

And 200-300 calories is just a couple of cookies or a piece of pecan pie.

You don’t need to skip the festivities, though! You just need a plan to support your healthy lifestyle, and that’s what our holiday health tips are for.

Use the following holiday health tips to help you make the right choices and still enjoy the holidays!

Download the Fit Father Project Holiday Recipe Guide — it's got everything from starters to sides to main courses and, yes, desserts!

Holiday Health Tips to Get You Through the Season

Moderation

Regardless of if you're getting carry-out, delivery, or cooking at home, moderation is always key.

Remember, you're trying to lose or maintain your weight.

It's OK to try things or enjoy your favorite holiday dishes, but only in moderation.

Whenever possible, adopt the perfect plate approach — 1/2 vegetables, 1/4 protein, and 1/4 quality carbohydrates.

If this isn't possible, then small portions are the safest bet.

Prepare

The holidays are a busy time, and it can be hard to stick to your healthy eating habits.

To help you make the right decisions, simply take a look at this free 1-day meal plan or choose some of the recipes from your new FF30X membership.

Pre-prepare the food and keep it in the refrigerator or freezer. You’ll have something healthy to eat throughout the entire week!

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Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

Let Loose

Accept that it’s the holidays and that it’s OK to indulge a little, but not the entire time.

If you’re going to let loose one evening, continue to eat regular meals afterward and try to restrict your calorie content.

Restricting your calories at other times will help to balance out your indulgence.

Feel free to schedule an intense workout in the future to tip the scales in your favor.

Pause Before Seconds

One of the simplest and most effective techniques to avoid overeating is to have a small portion and then take a moment before you decide to have seconds.

By simply pausing for 30 seconds, your body and your brain will tell you if you really need seconds or not.

Then, don’t be afraid to say no!

Keep Your Distance

It’s easier to control what you’re eating by staying away from the table or area where all the food is laid out.

The closer you are, the easier it is to graze without thinking about it.

Try to make it as difficult as possible to get seconds, grab another handful of snacks, or have just one more cookie.

Choose Your Drinks Wisely

Festive eggnog can have as much as 500 calories in one glass, and an average glass of wine or beer is between 150 and 250 calories.

Consider what you’re drinking carefully.

The lowest calorie option is usually a spirit on the rocks. The ice will dilute the alcohol slightly to help keep you hydrated and reduce the impact of the alcohol.

Or check out these healthy holiday cocktails!

Find out how to eat healthy on the weekend – or over the holidays – and stick to your nutrition goals!

Have Healthy Recipes At Hand

There are hundreds of potential recipes available when you sign up with the FF30X program.

Download a few and keep them handy. It's a great way of looking after your health and that of your family.

That could make this one of the best holiday health tips of all!

Here are some more recipes you can try and you can also download the Fit Father Project Holiday Recipe Guide!

Drink More Water

You already know water is essential for your body.

But don’t forget that drinking water is also a great way of filling up, effectively reducing your appetite and helping you to stick to your healthy eating lifestyle.

This is more than one of the best holiday health tips. You should do this all year round!

As a bonus, cold water lowers your core temperature, forcing your body to boost your metabolism to correct your core temperature. It burns extra calories while doing this.

Here are some quick tips and targets for you to hit your daily hydration levels.

Take Time To Exercise

Many people stop doing their regular exercise routine throughout the holidays.

If this is you, then don’t feel bad about it.

However, a little exercise can go a long way.

Try to move as much as possible, whether you’re taking the dog for a long walk or running around with the kids.

Anything you do will help you to stay active and keep burning those calories.

Try these tips for staying active over the holidays!

Sleep

Sleep is essential to your continued good health.

When you sleep, your body balances its hormones and repairs itself.

But, a lack of sleep can also make your brain feel foggy, making it harder to choose the healthy option.

In fact, your brain may even start to crave sugar to dispel the fogginess making it harder for you to resist those holiday temptations.

Here's what you need to know about sleeping and how to determine which type of sleeper you are.

These 7 ways to sleep better will improve your sleeping habits, helping you to wake up rested in the morning.

Use Small Plates

The average appetizer contains around 200 calories!

One of the simplest and most effective holiday health tips is to choose a smaller plate.

This will stop you from being able to put too much on it, helping your portion control without you even having to think about it.

Of course, you have to avoid thinking that seconds are OK because you had a small plate!

Use the Scales

In general, it’s a good idea to weigh yourself every week or two.

This will ensure your weight targets are going in the right direction without placing too much emphasis on weight.

Good health is more than just what you weigh.

However, during the holidays, it can be a good idea to weigh yourself every other day.

The thought of having to do this and the sight of the scales moving can help you to make the right food choices.

Holiday health tips work best when you need to be accountable for your actions.

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Fill Up On Vegetables

Vegetables are great for making you feel full, but also provide many of the basic nutrients your body needs.

If you’re concerned about the food you're having, then focus on eating the vegetables. These will usually be the healthiest option.

You can always add a little protein to keep your body balanced.

Food Journal

We've already mentioned accountability, and it is certainly one of the strongest motivators to stay on the healthy side of the holidays.

One of the best holiday health tips is simply to start a food journal. This way, you can record everything you eat and calculate an approximate calorie intake.

Compare this to your maintenance calories, and you’ll soon realize where you’re going wrong.

Even the thought of having to record all your food can stop you from eating the wrong things.

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Buddy Up

If you have a friend or relative that is trying to live more healthily, then you can buddy up with them.

If you haven’t got a friend doing this, then join F30X today and find a buddy!

Then all you need to do is challenge them — the one who puts on the most weight over the holidays loses (what they lose is up to you two and we won't ask!).

This will definitely help you to make the right choices when faced with an abundance of food and drink.

Keep In Touch

One of the most important ways of restricting your eating and choosing the healthy option is to make sure you’re accountable.

This can be difficult if you're the only one in the house doing that!

However, join the FF30X today, and you’ll have all the support you need along with the need to be accountable.

Simply thinking about sharing your weight gain will be enough for you to remember the holiday health tips and make the right decisions.

Before you know it, you won’t just be the man you want to be, you’ll be the man others want to be!

,

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*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 holiday health tips.

Holiday Eating Tips That Last the Whole Year Long!

Erin Coleman — Fri, 13 Dec 2024 19:09:19 +0000

Willpower at one meal is great, but following a few simple holiday eating tips before, during, and after any occasion is the best way to avoid weight gain — and keep the weight off.

Doing so can help you avoid eating because of boredom, eating the wrong foods, and getting too little physical activity.

Eating healthy during any holiday season — or any other time of the year — is simple with the right tools, guidance, and education in place.

Start by making a few small lifestyle changes, one at a time, to increase your chance of long-term success.

Try the following healthy holiday eating tips to improve your overall health and wellness now and all year long!

Already drop some pounds and want to keep them off? Check out these weight loss maintenance tips!

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You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

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Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

Holiday Eating Tips

Keep a Water Bottle With You

Making sure you're drinking enough water is the best way to avoid overeating at mealtime.

Keep a water bottle with you all throughout the day and drink as often as you can!

Men often need at least 16 cups of water daily.

You might need more or less than this, depending on your body size and the amount of water you lose through sweating.

To eat less at mealtime, try drinking at least 2 cups of water before each meal.

Consume 2-4 cups of water when you wake up each morning too!

To ensure you stay properly hydrated, check the color of your urine.

If it's clear or light yellow in color, chances are you're drinking enough fluids.

If it's bright or dark yellow, bump up your fluid intake.

Check out these quick tips and targets for you to hit your daily hydration levels.

Write Down What You Eat

Writing down, or recording in an app, what you eat is a good way to control your food intake — even if you don't count calories.

Studies show that self-monitoring, including keeping a food journal, is an effective weight loss strategy.

Recording what you eat often makes you more aware of the volume of food you're eating.

Subconsciously, you may eat less food after seeing what you eat in writing.

Record your calorie intake too if you'd like, but at a minimum write down the type and quantity of food you're eating throughout each day.

Limit Your Alcohol Intake

Drinking alcohol is a popular holiday tradition, but be aware of the quantity you're drinking to avoid undesirable holiday weight gain.

If you do choose to drink alcohol, do so in moderation.

This equates to consuming two drinks or less per day for men, and one drink or less daily for women.

Eggnog, a common holiday drink, often contains more than 200 calories in each serving.

While you don't have to nix alcohol entirely (though if you're able to that's great!), limit it as much as you can.

Find out how to eat healthy during holidays or any regular weekend and stick to your nutrition goals!

Weigh Yourself Every Day

Daily weigh-ins make it easier to avoid packing on unwanted pounds.

In fact, studies show that weighing yourself daily aids in weight loss and helps you keep the weight off long term.

Doing so helps you become aware of slow, gradual weight gain that can occur over time.

Weigh yourself at the same time each day to achieve the most accurate results.

If you notice gradual weight gain, make simple changes in your daily diet and exercise habits.

Eat fewer calories, drink more water, or increase the number of calories you burn throughout the day.

Eat Low-Calorie Foods First

When healthy weight management is your goal, one of the best holiday eating tips this season is to eat low-calorie foods before higher-calorie options.

After drinking water, consume non-starchy vegetables like tomatoes, cucumbers, leafy greens, green beans, mushrooms, asparagus, broccoli, cauliflower, or bell peppers plus nutritious protein foods.

Examples include grilled chicken, turkey, fish, seafood, eggs, and very lean cuts of organic red meat.

Finally, consume fiber-rich starches (whole grains, dried beans, corn, peas, sweet potatoes, etc.) and healthy fats.

Examples include nuts, seeds, nut butter, olives, hummus, and avocados.

Cook holiday recipes with olive oil or other plant-based oils, and top leafy greens with oil-based salad dressings.

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Portion Your Foods Properly

An excellent way to abide by effective holiday eating tips is to portion each plate of food properly.

Aim to fill half of your plate with non-starchy vegetables, one-fourth of your plate with protein foods, and one-fourth of your plate with fiber-rich starches.

Make sure each meal contains a healthy fat as well.

Add in three servings of dairy foods (or calcium-rich dairy alternatives) daily plus 1-2 cups of fruit per day.

Add Protein Powder to Recipes

One of the best ways to boost satiety, better control your calorie intake, increase metabolism, and maintain lean muscle mass is to consume plenty of protein.

Consider adding protein powder to some of your favorite holiday recipes.

Examples include shakes, smoothies, oatmeal, pancakes, waffles, protein bars, desserts, muffins, protein balls, and more!

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Eat Meals Slowly

Eat your meals slowly this holiday season to avoid overeating at mealtime.

Take your time, take breaks while eating, and allow yourself plenty of time to slowly chew your food.

It takes at least 20 minutes for your brain to realize you feel full, so make sure to plan enough time for this process to occur!

In other words, don't eat while in a hurry!

Use Smaller Plates

Try a slightly different healthy eating strategy when abiding by holiday eating tips this season.

Use smaller plate sizes at mealtime.

Eat only what you can fit on your plate to control calories and avoid unwanted weight gain.

Eat every few hours to avoid extreme hunger and subsequent binge eating!

Avoid Going Back for Seconds

A popular habit during holiday mealtimes is going back for second helpings, but doing so can increase your chance of overeating.

Get seconds if the foods you choose are low in calories, such as salads, vegetables, or lean protein foods.

Steer clear of going back for seconds for high-sugar or refined, high-carb foods whenever possible.

Choose Healthy Desserts

A simple holiday eating tip to consider this season is to pass on traditional pies, cookies, ice cream, and other sweet treats if you can!

Choose crustless pumpkin pie instead of traditional pumpkin pie, apples with peanut butter instead of apple pie, frozen yogurt or avocado ice cream instead of regular ice cream, protein balls or protein bars instead of cookies, or other guilt-free healthy dessert recipes!

Doing so often means you can satisfy your sweet tooth without packing on unwanted pounds.

Eat Small Meals Every Few Hours

Fasting is often an effective weight loss strategy, but feeling overly hungry can put you at risk of overeating during your next meal.

Instead, eat smaller meals or snacks every few hours.

Aim for three meals plus two to three snacks daily, or five to six small meals throughout each day!

Stick with the same meal plan during holiday gatherings if you can.

Don't Eat While Distracted

When you're distracted or trying to multitask while eating food, it's easy to eat more than you'd like.

To avoid eating while distracted, don't eat and watch television at the same time.

Avoid cooking and eating at the same time, and focus on your body's satiety cues if you're talking with friends or family members during mealtime.

Make sure to eat slowly, and stop eating at the first sign of satiety.

Focus on Getting Enough Sleep

Getting plenty of sleep is crucial to control your appetite and reduce the risk of overeating.

Sleep deprivation can affect hunger hormones, increasing food cravings and your overall appetite.

Aim to get at least seven hours of sleep each night by sleeping in a cool, dark, quiet room, setting a regular bedtime, and establishing a regular bedtime routine.

Use a white noise machine to block out loud sounds, avoid caffeine and alcohol before bed, avoid going to bed hungry or too full, and keep stress levels low.

Learn why the Circadian Rhythm and production of sleep hormones are vital parts of getting better sleep.

Keep Moving Throughout the Day

Keep your body moving all throughout the day to avoid unwanted holiday weight gain this season.

In addition to scheduling in at least 30 minutes of exercise daily and abiding by holiday eating tips, move your body all day long if you can!

Take your dog for a walk, get outside to play sports games with your kids, help with food prep or doing the dishes, clean the house, or put up Christmas lights outside.

Avoid sitting down for longer than an hour or two.

Go walking, climb stairs, shovel snow, or try other activities that keep your body moving.

Even standing up instead of sitting down during holiday gatherings can help you burn extra calories.

Focus on Fiber and Protein

Eating foods rich in fiber, protein, or both can boost satiety and help you feel full from fewer calories.

Examples of fiber-rich foods include fruits, vegetables, nuts, seeds, legumes, and whole grains.

Healthy high-protein foods to consider include chicken, turkey, fish, seafood, lean beef, eggs, tofu, setein, beans, peas, other legumes, nuts, and seeds.

Additional protein-rich options include cottage cheese, Greek yogurt, reduced-fat cheese, cow's milk or plant milk, protein bars, and protein shakes.

Find out how much protein you really need and calculate your daily protein intake!

Avoid Socializing by the Food

A common holiday tradition is socializing near the food and drinks.

But doing so can make you feel tempted to graze all throughout the day.

Seeing and smelling food often stimulates your appetite.

So if calorie control is your goal, socialize away from the food whenever possible.

Stick to Your Meal Plan

If you normally follow a healthy meal plan, stick to it as much as you can during the holidays.

For example, if you're used to eating three meals and two snacks every day, stick with the same plan at holiday gatherings.

The Fit Father Project offers custom meal plans for weight loss, muscle gains, fat loss, and more to help you reach your personalized goals.

Don't veer off track just because it's the holidays.

Find ways to eat healthy foods, regardless of where you're at!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

Consider Healthy Cooking Swaps

When preparing festive recipes this holiday season, consider healthy cooking swaps to optimize your health and wellness!

Make small changes whenever you can. Examples include:

Use vegetable oil, soft margarine, or unsweetened applesauce instead of butter
Use sugar substitutes instead of regular sugar
Try low-fat or nonfat milk instead of heavy cream or whole milk
Substitute whole-wheat flour for half of the white flour a recipe calls for
Substitute dried fruit or nuts for chocolate chips
Replace sugar with vanilla, peppermint, or almond extract
Consider whole-grain breads, brown rice, or whole-grain pasta instead of refined grains
Grill, steam, or bake foods instead of frying them
Choose ingredients low in sodium and added sugars
Flavor foods with fresh herbs, spices, or citrus juices instead of sugar or excess salt
Replace one egg with two egg whites
Replace regular cheese with reduced-fat cheese

In addition to making healthy holiday recipe swaps, choose water, 100% fruit juice, milk, plant milk, or protein shakes instead of soda, lemonade, sweet tea, and other sugary drinks.

Eat Before You Attend Holiday Gatherings

Avoid going to holiday gatherings extremely hungry.

Instead have a healthy, light snack (fruit, vegetables, yogurt, a protein shake or bar, nuts, seeds, etc.) before you go.

You can still eat a snack, appetizer, or small plate of food at parties while reducing the risk of binging and overeating.

Bring a Healthy Side Dish

If you're planning to attend a holiday gathering with friends or family, bring a healthy side dish to pass around!

Doing so is a guarantee you'll have healthy eating options, regardless of who prepares the rest of the food.

Consider bringing a veggie tray, fruit salad, leafy green salad, healthy appetizer rich in protein (such as shrimp), or other nutritious hors d'oeuvres.

Eat the healthy dish you bring first (before consuming higher-calorie options) to better control your overall calorie intake.

To learn more about holiday eating tips or gain motivational support from health experts, consider joining the Fit Father Project healthy living program for men.

Or, try a free meal plan and workout today! Doing so increases your chance of getting and staying healthy for life!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

How to Get Abs: Sculpt That Six-Pack!

Holly Smith, M.D. — Sun, 26 Jun 2022 01:00:55 +0000

Wondering how to get abs? We're not surprised. Chiseled, six-pack abs are the envy of every guy out there!

A strong core is a sign of overall strength and fitness, so it’s no surprise that men with ripped abs are plastered on the fronts of fitness magazines.

Achieving great looking abs is no easy feat.

To get a sculpted midsection, you need to focus on all aspects of health, including strength training, cardiovascular fitness, and healthy eating.

But, it can be done! Keep reading to learn how to get abs — once and for all!

Burn Calories and Shed Fat to Get Great Abs

To sculpt your abs, you need to exercise and work your core muscles, but you also have to lose any fat that you're carrying in your midsection.

This will get you rock hard abs AND make you healthier overall!

Fat in the midsection, also known as visceral fat, can cause a number of health problems (including worsening cardiovascular risk factors). So you've got to start by dropping those extra pounds.

Easier said than done, right? Well, the answer is here: learn how to lose visceral fat and develop the body you want.

The thought used to be that all you needed to do to get great abs was to do countless crunches.

But you can’t spot reduce fat, so only doing crunches, or really any ab exercise, won’t give you that six-pack you’re searching for.

You need to do full-body exercises with a core focus that burn calories so you can help shed the layer of fat covering your abdominal muscles.

This will have you looking great with your shirt off, but more importantly, will improve your fitness and decrease your risk of chronic health problems.

Watch this video to learn how visceral fat differs from subcutaneous fat, what the dangers of elevated levels are, and how you can lose visceral fat and keep it off.

Strength Training is Also Required

Some people think that if you can just lose belly fat, then you will be able to see your six-pack.

You may have heard that “abs are made in the kitchen.”

While there is truth to this, the fact is you will never see your abdominal muscles just by losing fat.

In order to get your abs to “pop,” you have to strength train them just like any other muscle group.

Your ab muscles need a stimulus for growth, just like all of your other muscles.

Exercises like weighted sit-ups and leg lifts can help provide this stimulus for your core.

This doesn’t mean that you shouldn’t incorporate isometric exercises like planks. But you also want to have exercises where you are adding resistance to your core exercises.

By utilizing a combination of strength training and isometric moves three to four times a week, you will be on your way to some amazing abs.

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Still Wondering How to Get Abs? Start With Our Top 10 Ab Exercises!

You can choose three or four of these exercises to add to your workout routine three times a week to get the best results.

Like any muscle group, you want to give yourself around 48 hours of recovery between hard workouts.

These exercises will hit your abs from all angles, and will also engage all of the stabilizing core muscles around your spine and low back.

Aim for three sets of each exercise.

1. Ab Wheel Rollouts

Ab wheel rollouts are awesome to strengthen the entire core. It’s basically like taking all of the benefits of a static plank and multiplying them.

Start on your knees with your hands grasping the handles of an ab wheel in front of you.
Allow the wheel to roll forward and your body to move forward with it into an extended position.
Then engage your abs to bring the wheel back in towards your body.
Be sure to use your abs and not your upper body to do this move otherwise you won’t be getting the core benefits.
Try to complete 8-10 reps.

Get Our Complete Ab Wheel Rollout Video Tutorial and Exercise Guide Here

2. Hanging Leg Raises

While you can’t completely isolate your lower ab muscles, hanging leg raises are a great way to put more emphasis on these muscles.

Start by hanging from a pull-up bar.
Keep your legs together and raise them up until they are parallel with the floor.
Try to keep your upper body as still as possible.
If you use any swinging momentum this will defeat the purpose of the exercise.
Try to do 8-10 of these while keeping your legs straight.
If this is too hard, you can bend your knees to start.

3. Cable Crunches with Rope

This exercise works the upper abs and also is a great way to add resistance to your core workouts.

Start in a kneeling position holding the rope of a cable machine in front of you.
Keep your arms in a fixed position relative to your head and body.
Crunch forward while holding the rope.
Then slowly control the movement back up to really feel the burn in the abdominal muscles.
Complete 12-15 slow, quality reps.

4. Mountain Climber

We all know that planks are an awesome core workout. Well, mountain climbers are basically the cardio equivalent. You can think of it as a moving plank.

Start in a push-up position with your hands under your shoulders.
Drive your right knee to your chest and tap your right foot to the floor then quickly move it back to the starting position.
Then repeat this on the left.
Continue alternating legs back and forth as quickly as you can for 30 seconds.

Avoid mistakes and learn how to do mountain climbers properly with this step-by-step video tutorial.

5. Kettlebell Swing

Kettlebell swings are an amazing way to work your abs and prove that there is so much more to core workout than just crunches. Plus, this will burn some serious calories while strengthening the core.

Hinge forward at your hips while holding a kettlebell down in front of you.
Bring the kettlebell between your legs, thrust your hips forward, and swing the kettlebell to about shoulder height.
Control the movement back down.
Repeat 12-15 times.

Get Our Complete Russian Kettlebell Swing Video Tutorial and Exercise Guide Here

6. Dragon Flag

The dragon flag is an intense core workout that really engages your abs. This is a very tough move, so don’t be discouraged if you can only do a few reps at first!

Lie on a decline or regular bench and grab the edge of it behind your head.
Swing your feet upward until your body is almost vertical while keeping your shoulder blades on the bench.
Keep your core tight and your body as straight as possible.
Slowly lower your feet under control until they are just above the bench.
Lift your legs back up in the air again to complete a rep.
Repeat for 8-10 reps.

7. Burpees

This cardio and ab exercise serves double duty by working the core and burning a ton of calories at the same time.

A study from the Journal of Strength and Conditioning Research even found that body-weight burpees elicit higher metabolic demands than traditional strength training exercises!

Start in a standing position and lower your body to place your palms on the floor about shoulder-width apart.
Kick your legs back so that you are in a push-up position.
Do one push up, then jump your knees back into your chest.
Explode up into the air for one rep.

If you want to know how to do burpees and how to incorporate them into a weight loss routine, then this video is exactly what you are looking for.

8. Plank Walk Out and Hold

Don’t let the name fool you! This is actually an awesome exercise that will get you a killer core.

Start in a plank, or push up position, with your hands directly under your shoulders.
Engage your core as you walk your hands forward slowly while keeping your feet in place.
Walk forward your hands as far as you can then hold for 3-5 seconds.
Then slowly walk back to the starting position.
Repeat this for 8-10 reps.

9. Russian Twist

This move targets your obliques, and adding a dumbbell or medicine ball adds an additional strength training element.

Sit on the ground with your knees bent and your heels about a foot from your butt while holding a dumbbell.
Lean slightly back but be sure to keep your back straight.
Twist to the left, bringing the weight to your left side, then rotate to the right.
This completes one rep.

10. Decline Weighted Sit-Up

This exercise is a great way to add resistance work to your core training. Plus, this movement forces you to also work against gravity and with a greater range of motion.

Sit on the bench with bent knees and your feet under the padded bar.
Hold a dumbbell, weight plate, or medicine ball across your chest or above your head.
Raise your torso up to bring your chest to your thighs.
Pause here for a few seconds before returning to the starting position.
Repeat 12-15 times.

Want even MORE great ab exercises? Check out this full ab workout — it works all of your abdominal muscles and is a great way to build a strong core!

Proper Nutrition is Also Essential

While these ab workouts will definitely help you get a ripped midsection, the recipe for great looking abs also has to include the right nutrition plan.

If you follow up these cardio and strength exercises with processed carbs and foods high in saturated fat, you will never be able to get defined abs.

Plus, your overall health will be negatively impacted by a poor diet.

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Keep An Eye On Your Macros

Eating a balanced diet with a focus on macronutrient intake is the first step to getting awesome abs.

It’s all about fueling your body with high-quality nutrients and cutting back on processed foods with minimal nutritional value.

Confused about micronutrients and macronutrients? You're not alone. That's why we put this guide together.

Add Lean Protein Sources

If you want to lose belly fat and build a six-pack, you will want to consume lean protein.

This includes foods like chicken, turkey, fish, and lean beef.

While red meat is fine every once in a while, it does have higher amounts of saturated fat, so it’s best to limit your intake.

This will help you fuel your workouts while keeping you satisfied and fulfilling your needed calorie intake.

Protein is a macronutrient that not only builds muscle, but also spares muscle mass while you are cutting calories.

So if you are in a calorie deficit trying to lose fat, protein is an even more essential part of your diet.

For example, a research study looked at men on low-calorie diets that were also performing resistance training and high-intensity interval training six days a week.

Two groups of men consumed the same number of calories, however, the group that ate a higher protein diet gained more lean muscle mass and lost more fat.

If you want a great looking stomach, this is exactly what you are trying to do!

To get great looking abs, you also need to limit foods high in saturated and trans fats.

So while that doesn’t mean you have to completely exclude certain foods from your life, it does mean making smart choices on a daily basis to get in the best shape of your life.

Watch this video to calculate your daily protein intake and find out how much protein you REALLY need!

Choose Healthy Carbs and Fats

You will also need to pay attention to your intake of carbs and fat.

Make sure you limit your consumption of processed foods, basically anything high in sugars and simple starches.

These types of foods will spike your insulin levels and lead to increased weight gain.

But remember, carbs aren’t the enemy — you still need an adequate intake of carbs and healthy fats to fuel your workouts!

Current research shows that carbohydrates are a crucial energy source for high-intensity performance.

Without an adequate intake of quality carbohydrates, performance can suffer, leading to poor workouts and an inability to build that six-pack.

There are so many myths out there saying carbs are the enemy, this video gives you the truth.

Eat Smaller Meals Throughout the Day

Studies have found that spreading your calorie intake out over the course of the day can help with weight loss.

So, instead of eating two or three big meals, try to spread this out into five or six smaller meals throughout the day.

Research has shown that by doing this you can lose weight while reducing the loss of lean body mass.

And the type of food you eat throughout the day is also important.

Eating protein at each meal stimulates muscle protein synthesis more effectively than eating more protein at one meal.

So by spreading out your protein intake over the course of the day, you will be well on the way to a killer core.

If you want to lose weight fast, eat healthier, and spend less time cooking, follow this meal prep for weight loss plan.

Get Enough Sleep, Too

Adequate sleep is essential to reach your weight loss goals and get sculpted abs.

Studies have shown that sleep deprivation can alter hormone levels that impact hunger and metabolism.

Stress hormones like cortisol will rise without enough sleep, and since cortisol is a hormone that causes weight gain in the midsection, this can completely sabotage your weight loss goals.

Insufficient sleep can compromise fat loss even if you are following a good nutrition and fitness plan!

So in order to stay on track to get that killer core, make sure you are getting at least seven, and preferably eight, hours of sleep each night.

This video will provide you with 7 sleep tips that you can start implementing to get higher sleep quality TONIGHT!

Sculpt Those Six-Pack Abs!

While six-pack abs may seem out of reach, really anyone can get great looking abs with the right diet and exercise plan.

But you have to commit yourself to core cardio and strength training along with a solid nutrition plan to achieve this goal.

So get started today with this awesome core circuit, and then hop over to the Fit Father Project YouTube Channel to find even more core and strength training exercises to help you get those six-pack abs!

Holly Smith, M.D., B.S. Dietetics, NASM-PES Certified Trainer
Writer, Fit Father Project

Holly is board-certified in nephrology and internal medicine, has a bachelor’s degree in dietetics, and is a certified personal trainer with NASM-PES certification.

Holly is a keen runner, triathlete, and fitness and nutrition enthusiast. She has completed four full ironmans, twelve marathons, countless half ironmans, Olympic distance triathlons, half marathons, and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

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Prostate Health: Symptoms, Risk Factors, and Solutions to Prostate Problems

Erin Coleman — Fri, 05 Nov 2021 01:00:10 +0000

It's time to start thinking about prostate health, as the risk of issues, such as an enlarged prostate gland and prostate cancer, increases with age.

Your prostate gland is a small gland that helps make semen. It's located below your bladder and wraps around a tube that carries semen and urine.

Prostate problems are common in older men, especially if you're over 50, and can range from an enlarged prostate gland to prostate infections, prostate cancer, and more.

Regular visits with your doctor, especially if you experience symptoms of a prostate problem, can reduce your risk of complications.

Plus, there are steps you can take to improve your prostate health, lower your risk of medical complications, and maintain an exceptional quality of life!

Here's what men need to know about prostate health.

Stay on top of your nutrition with our Definitive Guide to Healthy Eating for Men!

What Are the Symptoms of Prostate Problems?

Common signs and symptoms of prostate health problems in men include:

Blood in urine
Blood in semen
Frequent urges to urinate
Getting up at night to urinate
Burning urination
Painful urination
Painful ejaculation
Dribbling of urine
Lower back, hip, rectal, or upper thigh pain
Stiffness
Weak urine streams
Other urinary changes

See your doctor at the first sign of a prostate problem, as seeking treatment early is the best way to avoid serious complications.

What Are the Risk Factors for Prostate Issues?

Any man can develop prostate cancer or other prostate problems, but some have a higher chance than others.

Common risk factors for prostate health issues include:

Being older than age 50
Family history of prostate problems
Personal history of prostate issues
Obesity
Poor dietary habits
Lack of exercise
Diabetes
Heart disease
Other chronic diseases

Adopting healthy habits is the best way to maximize your prostate health — and your overall health and wellness!

How Does My Doctor Diagnose Prostate Problems?

To find out if you have an enlarged prostate gland, prostate cancer, or other prostate issues, your doctor discusses your symptoms and medical history.

They complete a physical exam, including a prostate exam when needed, and may recommend you undergo a urine test, blood tests, ultrasounds, MRIs, urine flow tests, or prostate biopsies to look for signs of cancer and other prostate abnormalities.

If needed, your specialist may insert a thin lighted tube inside your bladder and urethra to get a more in-depth view of these structures.

What Is the Treatment for Prostate Abnormalities?

The most appropriate treatment for prostate issues depends on the type and severity of prostate health problems you encounter.

Your doctor might recommend watchful waiting, medications, laser therapy, high-intensity focused ultrasound (HIFU), cryotherapy, radiofrequency ablation, prostate removal, or other minor surgeries.

You might need radiation therapy, chemotherapy, or hormone therapy if you have prostate cancer.

Adopting prevention measures is one of the best ways to reduce your risk of prostate problems.

Best Ways to Improve Prostate Health

Some of the best ways to maximize prostate health and lower your risk of prostate cancer and other diseases include:

Eat Nutritious Foods

Nutritious foods you can eat to enhance prostate health include:

Fruits and Vegetables

Eat a variety of fruits and vegetables (aim for at least 5 servings daily) to reduce your risk of prostate cancer and other types of cancers.

Choose fresh fruits with starchy and non-starchy veggies each day.

Examples of non-starchy vegetables include tomatoes, cucumbers, bell peppers, broccoli, mushrooms, asparagus, zucchini, leafy greens, and other non-starchy veggies.

Aim to fill half of your plate with these types of veggies.

Examples of starchy vegetables include sweet potatoes, corn, peas, dried beans, lentils, and other legumes.

Fill one-fourth of your plate with starchy veggies or whole grains, and the other one-fourth of your plate with nutritious protein foods.

Doing so improves your overall health and wellness in addition to maximizing prostate health.

It helps you maintain a healthy weight, which further reduces the risk of prostate cancer and other prostate problems.

Whole Grains

Pick whole grains in place of refined grains to optimize prostate health in men.

For example, pick whole-grain bread over white bread, brown rice over white rice, oatmeal or whole-grain cereal over sugary cereal, and whole-grain pasta over regular pasta.

Whole grains contain more fiber, protein, vitamins, and minerals than refined grains and aid in healthy weight management.

Healthy Fats

Replace foods high in animal fat with heart-healthy fats to enhance prostate health in men.

Choose olive oil, walnut oil, other plant-based oils, nuts, seeds, avocados, and nut butters in place of high-fat meats or baked goods.

Nutritious Protein Foods

Pick nutritious protein foods to maintain a healthy weight and improve prostate health.

Examples include chicken, turkey, fish, shrimp, other types of seafood, eggs, seitan, veggies burgers, or other plant-based meat substitutes.

Fill one-fourth of each plate of food with these or other nutritious, protein-rich options.

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Limit or Avoid Certain Foods

When exceptional prostate health is your goal, steer clear of the following foods whenever possible:

Sugar-Sweetened Drinks

Choose water over sugar-sweetened drinks.

Examples of beverages to avoid include sodas, sweet tea, lemonade, and sugar-sweetened energy or sports drinks.

Steer clear of sugar-sweetened coffee drinks and protein shakes containing added sugar when possible.

Fried Foods

Fried foods are high in fat and total calories, so limit them when excellent prostate health is your goal.

Choose baked or grilled foods instead of fried foods.

Steer clear of fried chicken, chicken-fried steak, French fries, fried cheese curds, mozzarella sticks, and onion rings when possible.

Sweets and Baked Goods

Eating too many sweet treats and baked goods increases your risk of weight gain, cancer, prostate problems, and other chronic diseases.

Limit or avoid desserts and other sweets as much as you can. Consume sweet-tasting fruit instead!

Processed Meats

Processed meats increase your risk of certain types of cancer since many contain preservatives, high levels of sodium or sugar, and other additives.

Limit or avoid ham, salami, pepperoni, deli meats, hot dogs, sausage, and other highly processed meats.

Red Meat in Excess

Lean, organic red meat is loaded with protein and other essential nutrients but avoid fatty cuts of red meat, processed red meat, and eating meat in access.

The American Institute of Cancer Research says that eating more than 18 ounces of red meat weekly increases your risk of certain types of cancers.

Sugar-Sweetened Condiments

Believe it or not, many condiments contain added sugar.

This includes ketchup, barbeque sauce, many salad dressings, and more.

Don't go overboard with condiments and read the nutrition facts labels.

This makes it possible to choose other condiments, such as mustard or oil with vinegar, that contain little to no added sugar.

Alcohol

Drinking alcohol can increase urine production, irritate your bladder, and make symptoms of an enlarged prostate worse.

Limit or avoid alcohol if you can.

If you choose to drink, do so in moderation.

Learn the answers to some of the most asked questions about drinking alcohol!

Maintain a Healthy Weight

Obesity is a risk factor for prostate problems, which is why healthy weight management is so important for prostate health and wellness.

If you're overweight or obese, turn to the Fit Father Project to help you reach your goal weight.

Medical experts offer custom weight loss meal plans, fat-burning workouts, weekly newsletters, health coaching and social support, and more.

Try a free Fit Father Project meal plan and workout to get started today!

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Get Enough Exercise

Exercise is very important for prostate health and your overall health.

Find time each day, or most days of the week, to fit in at least 30 minutes of planned exercise.

Focus on workouts that combine aerobic exercise (jogging, cycling, stair climbing, rowing, rope jumping, burpees, etc.) with strength training workouts.

Work all of your major muscle groups (chest, back, shoulders, biceps, triceps, abs, glutes, quadriceps, hamstrings, and calves) at least twice weekly.

Many strength-training exercises allow you to train multiple muscle groups at once.

In addition to planned exercise, keep your body moving all throughout the day as much as you can.

Aim for at least 45 minutes per day.

This could be as simple as walking your dog, going grocery shopping, cleaning your floors, washing windows, or working in the yard.

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Take Dietary Supplements for Men

Taking dietary supplements for men is one of the best ways to maximize prostate health, improve overall health and wellness, prevent nutritional deficiencies, and keep testosterone levels as high as possible.

Supplements for men to consider, if your doctor gives you the OK, include:

Multivitamin supplements for men
Heart health supplements
Joint health supplements
Testosterone boosting supplements
Protein supplements
Probiotics supplements
Omega-3 supplements
Vitamin D supplements

You can also try immune support supplements to promote a strong immune system or Burn RX supplements to boost energy and your body's metabolism.

Your doctor can personalize a dietary supplement regimen just for you based on your prostate health and whether or not you take any medications.

Increase Your Water Intake

Regardless of how much you weigh, it's important to drink plenty of water.

This is especially true if you're overweight or obese, as water can fill you up without extra calories.

Men can aim for 16 cups of water (or other fluids) daily, though your personalized fluid needs vary based on your size, physical activity level, and the amount of fluid you lose through sweating.

Drink water when you wake up each morning and before meals if your goal is weight loss for better prostate health.

Find out the BEST way to start drinking more water and avoid dehydration!

Improve Sleeping Habits

Getting the right amount of sleep helps reduce prostate disease risk factors, such as obesity.

To get the sleep needed to maximize prostate health, sleep in a cool dark room, avoid caffeine and alcohol late in the day, and don't go to bed hungry or very full.

Avoid screen time right before bed and keep stress levels as low as possible.

Use a sound machine or fan if it helps block out loud sounds.

Learn some sleep and weight loss facts including how you can leverage sleep to improve your health.

Reduce Stress

Stress is a chronic disease risk factor, so limit it as much as you can!

Take days off from work when needed, consider a massage, meditate, or try yoga or tai chi.

Spend time with friends and family and get outdoors when you can to relax, unwind, and destress.

Lighten up a busy schedule and know that it's OK to say no to activities and do what's best for your mental health.

These stress and mental health tips will help you live a longer and healthier life!

Don't Smoke

Smoking raises your risk of cancer and other health issues, so avoid it to optimize prostate health.

If you're not a smoker, don't start and if you struggle to quit, see your doctor or support groups for assistance.

Taking medications can reduce cravings for tobacco and increase your chance of quitting long-term.

It often takes more than one try to quit smoking, so don't give up!

Be Safely Sexually Active

Studies show that staying sexually active appears to lower your risk of prostate cancer.

However, additional research shows that exposure to sexually transmitted diseases (STDs) raises the risk of prostate cancer in men.

Therefore, safe sex with one monogamous partner is important.

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Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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Meat Protein Bars: Which to Choose and What to Avoid

Erin Coleman — Fri, 01 Oct 2021 01:00:11 +0000

Have you tried meat protein bars? They are a quick and easy snack or meal replacement when you're busy, traveling, or on the go.

And they offer an alternative to your usual protein bar, which may be too sweet for some guys' tastes.

But, like other protein bars, you need to know what's in them before you add them to your eating plan.

Knowing which meat protein bars are the healthiest is a must if you eat these nutritious bars on a regular basis.

Meat protein bars are, as the name implies, protein-rich bars containing meat, poultry, fish, or even eggs as ingredients.

Some meat protein bars are healthy, offering a rich source of protein and other essential nutrients, while others aren't so great for you because of artificial flavors, added sugars, or other additives.

Here's what you need to know about meat protein bars!

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Meat Protein Bar Ingredients to Look For

Healthy, whole-food ingredients you might see in protein meat bars include:

Meat, Poultry, Fish, and Eggs

Beef
Venison
Bison
Pork
Chicken
Turkey
Duck
Salmon
Eggs

Nuts and Seeds

Cashews
Almonds
Peanuts
Sunflower seeds
Chia seeds
Sesame seeds
Pumpkin seeds

Fruits

Dates
Raisins
Berries
Cherries
Oranges
Apples
Raisins
Other dried fruits
100% juice

Vegetables

Mushrooms
Celery
Chickpeas
Lentils
Other vegetables
Vegetable juice

Fats

Canola oil
Sunflower oil
Sesame oil
Coconut oil
Other plant-based oils

Grains

Oats
Whole-grain cereals
Quinoa
Brown rice
Other whole grains

Flavorings

Sea salt
Pepper
Mustard
Garlic
Vinegar
Herbs
Spices
Other seasonings
Natural flavors

Many healthy protein meat bars contain a variety of whole-food ingredients and essential micronutrients (vitamins and minerals).

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Meat Protein Bar Ingredients to Avoid

Limit or avoid the following meat protein bar ingredients when possible, as they aren't so great for your health:

Sugar
Brown sugar
Syrups
High-fructose corn syrup
Saccharin
Aspartame
Sucralose
Acesulfame potassium
Neotame
Advantame
Sodium benzoate
Potassium benzoate
Sodium nitrates
Sodium nitrites
MSG
BHT
Sulfites
Artificial flavors
Artificial colors

Meat protein bars containing very few (or better yet no) artificial ingredients or other additives are best.

Some meat protein bars are very high in sodium, which can be a problem if you have high blood pressure or heart disease.

The American Heart Association recommends limiting sodium to 1,500-2,300 milligrams daily for most adults.

Your doctor might give you a specific number based on your health and disease risk factors.

Be aware of the sodium content on nutrition facts labels on your favorite meat proteins bars, especially if you struggle with high blood pressure or heart disease.

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Which Meat Protein Bars Are Best?

Consider choosing some of the following healthier versions of meat protein bars for yourself and your family!

Epic Protein Bars

Epic protein bars are loaded with complete proteins, and they contain whole-food ingredients without fillers, added sugars, artificial flavors, or other artificial ingredients.

Turkey Almond Cranberry Epic Bars

Turkey almond cranberry Epic bars are flavorful, healthy, protein-rich, and contain the following nutrition facts:

Calories: 140
Fat: 8 grams
Sodium: 210 milligrams
Carbohydrates: 9 grams
Fiber: 2 grams
Total sugar: 5 grams
Protein: 10 grams

Ingredients: turkey, almonds, cranberries, lactic acid, sea salt, cultured celery powder, nutmeg, coriander, cumin, dried garlic, paprika, red pepper, and dried onion.

Chicken, Egg, and Apple Epic Bars

Chicken, egg, and apple Epic bars are loaded with protein and other essential nutrients.

They are slightly higher in sodium than some of the other Epic options, so if you're limiting sodium because of high blood pressure or heart disease, be mindful of this.

Chicken, egg, and apple Epic bars offer the following nutrition facts:

Calories: 140
Fat: 7 grams
Sodium: 420 milligrams
Carbohydrates: 5 grams
Fiber: 2 grams
Total sugar: 2 grams
Protein: 13 grams

Ingredients: chicken, organic dried egg yolk, dried apples, lactic acid, sea salt, onion powder, garlic powder, cultured celery powder, chili powder, nutmeg, thyme, coriander seeds, black pepper, and sage.

Beef Habanero Cherry Walnut Epic Bars

Flavorful, beef habanero cherry walnut Epic bars are loaded with whole-food ingredients and taste delicious.

They make the perfect on-the-go or post-workout snack!

The nutrition facts of beef habanero cherry walnut bars include:

Calories: 150
Fat: 8 grams
Sodium: 350 milligrams
Carbohydrates: 9 grams
Fiber: 2 grams
Total sugar: 4 grams
Protein: 9 grams

Ingredients: grass-fed beef, dried cherries, walnuts, water, lactic acid, salt, cultured celery powder, black pepper, sea salt, and habanero peppers.

Beef Apple Bacon Epic Bars

Epic beef apple bacon bars are packed with protein and nutritious (uncured) ingredients.

The nutrition facts information for these savors bars include:

Calories: 170
Fat: 13 grams
Sodium: 450 milligrams
Carbohydrates: 5 grams
Fiber: 2 grams
Total sugar: 4 grams
Protein: 9 grams

Ingredients: grass-fed beef, uncured smoked bacon, dried apples, lactic acid, cultured celery powder, and sea salt.

Be mindful of the sodium content of beef apple bacon Epic bars, especially if you must limit your intake because of heart disease risk factors.

Tanka Bars

Like Epic bars, Tanka bars also contain whole, protein-rich ingredients.

They are free from gluten, hormones, nitrates, MSG, and lactose, and most Tanka bars contain buffalo as the main ingredient.

Tanka Slow Smoked Bars

Tanka slow-smoked bars are as flavorful as can be, and offer the following nutrition facts:

Calories: 70
Fat: 2 grams
Sodium: 260 milligrams
Carbohydrates: 7 grams
Fiber: 1 gram
Total sugar: 6 grams
Protein: 7 grams

Ingredients: buffalo, dried cranberries, water, salt, red pepper, granulated garlic, granulated onion, and lactic acid.

Tanka Spicy Pepper Bars

Tanka spicy pepper bars are savory, spicy, and loaded with protein and micronutrients.

According to the nutrition facts label, these bars offer the following nutritional benefits:

Calories: 70
Fat: 2 grams
Sodium: 260 milligrams
Carbohydrates: 7 grams
Fiber: 1 gram
Total sugar: 6 grams
Protein: 7 grams

Ingredients: buffalo, dried cranberries, sea salt, black pepper, habanero, jalapeno, spice, red pepper, onion, garlic, and lactic acid.

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Zero-Sugar Krave Jerky

Zero-sugar Krave products are more like all-natural jerky than protein meat bars, but they contain the same basic protein-rich ingredients.

Krave Barbeque-Seasoned Bites

Krave barbeque-flavored bites curb your hunger and salt cravings, and provide the following nutrition facts:

Calories: 70
Fat: 1.5 grams
Sodium: 500 milligrams
Carbohydrates: 1 gram
Fiber: 0 gram
Total sugar: 0 grams
Protein: 12 grams

Ingredients: grass-fed beef, gluten-free soy sauce, water, red wine concentrate, balsamic vinegar, lemon juice, vinegar, black pepper, salt, garlic powder, onion powder, natural flavor, and yeast extract.

If you struggle to limit your sodium intake, you might want to choose lower-sodium protein meat bars.

Krave Southwest Hatch Chili Bites

These Southwest hatch chili Krave Bites are flavorful, nutritious, and delicious!

The nutrition facts information includes:

Calories: 70
Fat: 1.5 grams
Sodium: 500 milligrams
Carbohydrates: 1 gram
Fiber: 0 gram
Total sugar: 0 grams
Protein: 12 grams

Ingredients: grass-fed beef, gluten-free soy sauce, water, balsamic vinegar, chipotle paste, lemon juice, vinegar, red and green hatch chilis, spices, garlic powder, and onion powder.

Zero-Sugar Country Archer Jerky

Like zero-sugar Krave jerky, zero-sugar Country Archer jerky is packed with high-quality protein and flavorful ingredients, but it's free from artificial ingredients.

Zero-Sugar Classic Beef Jerky

Choosing Country Archer zero-sugar classic beef jerky is a quick, easy way to boost your protein intake without sugar, artificial sweeteners, or other additives.

The nutrition facts information is as follows:

Calories: 70
Fat: 1.5 grams
Sodium: 260 milligrams
Carbohydrates: 2 grams
Fiber: 0 grams
Total sugar: 0 grams
Protein: 12 grams

Ingredients: grass-fed beef, water, mushrooms, sunflower oil, apple cider vinegar, organic chickpea miso, garlic, salt, onion, black pepper, liquid smoke, paprika, rosemary, coriander, and oregano.

Zero-Sugar Mustard Barbeque Jerky

Consider trying zesty mustard barbeque jerky instead of traditional meat protein bars to satisfy your hunger, build muscle, and burn fat.

The nutrition facts information for zero-sugar mustard barbeque jerky is as follows:

Calories: 70
Fat: 1.5 grams
Sodium: 340 milligrams
Carbohydrates: 2 grams
Fiber: 0 grams
Total sugar: 0 grams
Protein: 12 grams

Ingredients: grass-fed beef, water, mustard, apple cider vinegar, mushrooms, sunflower oil, organic chickpea miso, onion, salt, garlic, liquid smoke, and cayenne pepper.

Zero-Sugar Spicy Sesame Garlic Jerky

Try this mouth-watering, zero-sugar spicy sesame garlic jerky snack that's sure to be a hit with you, your spouse, and your kids!

The nutrition facts information includes:

Calories: 70
Fat: 2.5 grams
Sodium: 280 milligrams
Carbohydrates: 2 grams
Fiber: 0 grams
Total sugar: 0 grams
Protein: 11 grams

Ingredients: grass-fed beef, mushrooms, sesame oil, apple cider vinegar, ginger juice, lemon juice, onion, salt, organic chickpea miso, garlic, toasted sesame seeds, liquid smoke, and cayenne pepper.

RX Egg Bars

While not technically meat protein bars, many RX bars contain eggs as ingredients, which is an excellent option if you follow an octo-vegetarian or lacto-ovo-vegetarian meal plan.

Mixed Berry RX Bars

Mixed berry RX bars contain eggs, fruits, and nuts as ingredients.

The nutritional breakdown on the nutrition facts label is as follows:

Calories: 210
Fat: 7 grams
Sodium: 140 milligrams
Carbohydrates: 24 grams
Fiber: 5 grams
Total sugar: 15 grams
Added sugar: 0 grams
Protein: 12 grams

Ingredients: dates, egg whites, almonds, cashews, cranberries, strawberries, raspberries, and natural flavors.

Vanilla Almond RX Bars

Vanilla almond RX bars are flavorful, delicious, and loaded with protein, fiber, vitamins, and minerals.

The nutrition breakdown is as follows:

Calories: 210
Fat: 8 grams
Sodium: 210 milligrams
Carbohydrates: 24 grams
Fiber: 3 grams
Total sugar: 18 grams
Added sugar: 0 grams
Protein: 12 grams

Ingredients: dates, egg whites, almonds, cashews, vanilla bean, natural flavors, and sea salt.

Peanut Butter RX Bars

If you love peanut butter, you'll enjoy peanut butter-flavored RX bars that provide the following nutritional benefits:

Calories: 200
Fat: 7 grams
Sodium: 310 milligrams
Carbohydrates: 25 grams
Fiber: 5 grams
Total sugar: 15 grams
Added sugar: 0 grams
Protein: 12 grams

Ingredients: dates, peanuts, egg whites, natural flavors, and sea salt.

Blueberry RX Bars

Try blueberry RX bars between meals or before or after workouts. Your kids will love them as a snack at school too!

The nutrition facts breakdown for blueberry RX bars is:

Calories: 210
Fat: 7 grams
Sodium: 140 milligrams
Carbohydrates: 24 grams
Fiber: 4 grams
Total sugar: 15 grams
Added sugar: 0 grams
Protein: 12 grams

Ingredients: dates, egg whites, almonds, cashews, blueberries, and natural flavors.

Meet SuperFuel Vegan. The Super Delicious 100% Plant-Based Protein Shake Packed With 40+ Energy Boosting Vitamins & Superfoods

Meet SuperFuel Vegan.
The Super Delicious 100% Plant-Based Protein Shake Packed With 40+ Energy Boosting Vitamins & Superfoods

As a busy guy, it’s challenging to stay consistent with healthy eating… especially if you’re following a more plant-based diet. That’s why we built SuperFuel Vegan… the delicious “all-in-one” nutrition shake to give you the premium 100% plant-based protein + key nutrients you need for more energy, fat burning, & muscle building.

Click here to learn more about SuperFuel Vegan the delicious 100% Plant-Based Protein with 40+ powerful superfoods »

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Water Enhancer: Are Flavoring Drops Healthy?

Erin Coleman — Fri, 10 Sep 2021 01:00:22 +0000

Many types of water enhancers are available to choose from, especially drops and powders, that add flavor and nutrients to plain water.

You probably already know that water is one of the best drink options you can choose to stay healthy.

If you enjoy water enhancers to make water taste better, however, you might be wondering if these enhancers are good for you.

Are flavored drops, powders, or tablets a good choice, and can they safely help you meet hydration goals?

The answer is yes … for some types of all-natural water enhancers.

Other water enhancers contain a lot of artificial ingredients that may not be the best choice for your health, even if they are low-calorie or calorie-free.

Plus, you can safely and effectively flavor plain water on your own to make it taste better and easier to drink!

Here's what you need to know about water enhancers and how to safely and effectively enhance your H2O!

Does meeting your hydration goals make you pee all day? Learn more about frequent urination — and what you can do about it!

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Common Ingredients in Water Enhancers

Common ingredients found in water enhancers include fruits, fruit juices, vegetables, vegetable juices, herbs, amino acids, vitamins, and minerals.

Examples of additives you might see on the ingredient list include artificial colors, artificial sweeteners, artificial flavors, and preservatives.

Added sugar is another common ingredient found in water enhancers.

Some water enhancer ingredients are better for you than others, and knowing which products to choose means checking the ingredient facts label on your favorite water enhancers.

Healthier Water Enhancer Ingredients

Healthier options present in many water enhancers include:

Sodium
Potassium
Other electrolytes
Vitamin C
B vitamins
Other vitamins
Stevia
Monk fruit extract
Erythritol
Fruits
Fruit juices
Vegetables
Vegetable juices
Amino acids
Protein powder

You might also notice herbs as ingredients in some of your favorite water drops or powders.

Get your doctor's permission, especially if you take any medications, before trying water enhancers containing herbal extracts.

Water Enhancer Ingredients to Avoid

Ingredients found in water enhancers to limit or avoid as much as possible include:

Artificial Sweeteners

Acesulfame potassium (ace-K)
Sucralose
Neotame
Advantame
Saccharin
Aspartame
Other artificial sweeteners

Artificial sugars can change the balance of good bacteria in your gut, and studies show that these sweeteners are linked with reduced satiety, higher food consumption, and weight gain.

Find out how artificial sweeteners REALLY affect your gut!

Added Sugar

Sugar
High-Fructose Corn Syrup
Agave nectar
Barley malt
Barley malt syrup
Beet sugar
Brown sugar
Cane juice
Cane sugar
Caramel
Coconut sugar
Confectioner's sugar
Corn sweetener
Corn syrup
Date sugar
Dextrin
Dextrose
Honey
Malt syrup
Maltodextrin
Maltol
Maltose
Maple syrup
Molasses
Muscovado
Palm sugar
Powdered sugar
Rice syrup
Saccharose
Granulated sugar
Sweet sorghum
Syrup

Added sugar comes in a variety of forms, so becoming familiar with them helps you know what to look for on ingredients labels.

Artificial Colors

Blue No. 1 (brilliant blue)
Blue No. 2 (indigo carmine)
Red No. 3 (erythrosine)
Red No. 40 (Allura red)
Yellow No. 5 (tartrazine)
Yellow No. 6 (sunset yellow)
Caramel color
Cochineal extract
Carmine dye
Other artificial colors

Limit artificial colors in your diet as much as you can.

Some studies show that artificial food dyes are linked with hives, irritability, attention-deficit/hyperactivity disorder (ADHD), asthma, depression, and tumor growth in children.

Artificial Flavors

If you see the term “artificial flavors” on a water enhancer product, it's because it contains man-made ingredients that aren't necessarily good for you.

Consuming artificial ingredients is likely okay in moderation, but don't overdo it.

When in doubt, if you don't recognize an ingredient listed on a water enhancer food label, chances are it's artificial and not the best choice for your health.

Other Additives

Propylene glycol
Phosphoric acid
Potassium benzoate
Potassium sorbate
Sodium Benzoate
Sodium Nitrate
Sodium Sulfite
BHA
BHT
MSG

Studies show that some acids are linked with tooth enamel erosion, which may cause problems for your oral health.

Additives can sometimes get contaminated with arsenic, lead, mercury, or other contaminants so it's best to limit your intake as much as you can.

Learn how to stop sugar addiction and what sugar REALLY does to your body!

Examples of All-Natural Water Enhancers

The best choices for water enhancers are those containing all-natural ingredients.

You can try store-bought powders, tablets, or drops.

You may also flavor water using nutritious ingredients you have at home!

Stur Water Enhancer

Stur liquid water enhancers are plant-based, vegan, kosher, gluten-free, keto-friendly, and made with all-natural ingredients.

Examples include real fruit, fruit juice, vegetable juice, Stevia extract, vitamin C, and other vitamins and minerals so you don't have to feel guilty about flavoring your water with Stur!

Waterdrop Water Enhancer

Waterdrop water enhancers also contain all-natural ingredients.

Examples include vitamins, minerals, herbs, Stevia, fruits, and vegetable extracts.

Some Waterdrop flavors contain naturally sourced caffeine.

That means it can give you a boost of energy in addition to making your water taste delicious!

Mojo H2O Water Enhancer

Mojo H20 water enhancers are calorie-free and enhance the flavor of your water using all-natural ingredients.

Examples include vitamin C, B vitamins, other essential vitamins and minerals, sodium, other electrolytes, Stevia extract, and fruit and vegetable juices!

Mojo enhancers are non-GMO, keto- and paleo-friendly, and plant-based with no added sugar, artificial sweeteners, preservatives, dyes, or artificial flavors.

These enhancers are free from dairy, gluten, and soy too!

True Lime Water Enhancer

True Lime water enhancers contain just a few simple, natural ingredients like citric acid, lime oil, and lime juice.

This product is non-GMO and free from sugar, artificial sweeteners, artificial flavors, artificial preservatives, artificial colors, MSG, and gluten.

True Lime water flavoring is also vegan and calorie-free!

True Lemon, True Orange, and True Grapefruit water enhancers are also available if you prefer these flavors over lime.

Coconut Water Powder

Coconut water powder contains the perfect blend of freeze-dried coconut powder, vitamins, minerals, and fruit and vegetable powders.

It contains just 40 calories per serving, is vegan and paleo-friendly, and is free from dairy, gluten, soy, and GMOs.

Simply mix coconut water powder with cold water, stir, and enjoy!

LMNT Electrolyte Mix

LMNT Recharge is loaded with electrolytes and natural flavors.

It contains Stevia leaf extract and provides just 10 calories with no added sugar in each serving.

Simply add LMNT Recharge to water to enhance its palatability.

This type of water enhancer is sugar-free, gluten-free, vegan, and keto- and paleo-friendly!

Vegan BCAAs

Vegan branched-chain amino acids (vegan BCAAs) are building blocks of protein.

They support muscle growth and development and can improve athletic performance.

Ingredients commonly found in vegan BCAA water enhancers include fermented L-leucine, fermented L-isoleucine, fermented L-valine, natural flavors, beetroot powder, and Stevia extract.

Many types of vegan BCAAs contain no artificial ingredients, artificial colors, artificial flavors, or artificial sweeteners!

Protein Powder

Protein powder isn't necessary a water enhancer, but it does add protein, vitamins, minerals, and other essential nutrients (plus flavor) to your water.

You can also mix protein powder with milk or plant milk, plus fruit or nut butter, to make a nutritious protein shake!

Because protein shakes are liquid, they count toward your daily fluid goal.

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Healthy Ways to Flavor Your Water

You can naturally flavor water at home to make it taste great by using the following healthy ingredients:

Chunks of Fresh Fruit

A simple way to improve water's palatability is to add fruit chunks to it.

Try lemon, lime, watermelon, honeydew melon, blueberries, strawberries, or any other favorite fruit!

Add ice, and squeeze a tiny bit of juice from the fruit into your water before drinking it.

Consider trying these delicious, refreshing fruit-infused water recipes!

100% Fruit Juice

To add vitamins and flavor to water without many extra calories, mix a little bit of 100% fruit juice into the water and add ice!

Cucumber Slices

Add ice and sliced cucumbers to your water to make it taste more refreshing.

Mint Leaves

Consider adding a few mint leaves to plain water with ice to enhance its flavor and palatability!

Ice Cubes

Sometimes, simply adding ice to water makes it taste better and easier to drink.

Can Water Enhancers Help You Meet Hydration Goals?

Using nutritious water enhancers can help you meet daily hydration goals, especially if you struggle to drink enough plain water throughout the day.

You might be wondering how much water is enough to meet your body's daily demands?

A good rule of thumb is for men to drink about 16 cups of fluids daily, while women need about 12 cups.

This recommendation is for total daily fluids, not just water, but water is one of the best choices to quench your thirst and stay hydrated.

Other great fluid options include water containing all-natural flavor enhancers, 100% fruit juice, coffee, unsweet tea, milk, plant milk, plain kefir, and protein shakes!

Your personalized hydration needs depend on your size, activity level, body composition, and the number of fluids you lose daily through sweating.

A good way to tell if you're drinking enough water is to look at your urine.

It should be clear or light yellow in color, rather than dark yellow.

Here's the BEST way to start drinking more water and avoid dehydration!

Move Toward a Healthier Lifestyle

In addition to drinking more fluids (use water enhancers when needed to meet daily fluid goals), you can achieve or maintain a healthy lifestyle using the following strategies:

Focus on Fiber-Rich Foods

Eating more fiber-rich foods is beneficial for your health for many reasons.

Fiber helps fill you up without extra calories, aids in healthy weight management, helps reduce high cholesterol, lowers your risk of chronic diseases, and enhances digestive health.

Pick fresh fruits, vegetables, whole grains, beans, peas, other legumes, nuts, and seeds to increase your fiber intake.

Fill half of each plate of food with non-starchy veggies and one-fourth of each plate with fiber-rich starches.

Your doctor may recommend you take a fiber supplement too.

Prioritize Protein Foods

Like fiber, protein fills you up without extra calories.

It boosts your metabolism, helps you build and maintain lean muscle, and reduces the risk of unwanted weight gain.

Fill about 1/4 of each plate of food with protein-rich chicken, turkey, organic lean beef, fish, seafood, eggs, seitan, or other plant-based meat substitutes.

Don't Forget About Heart-Healthy Fats

Add nutritious high-fat food to each meal to increase satiety and curb junk food cravings.

Healthy fats also keep your brain, nails, skin, and hair healthy and enhance vitamin absorption.

Choose avocados, nuts, seeds, nut butters, olive oil, or other plant-based oils.

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Get Plenty of Sleep

In addition to drinking plain or flavor-enhanced water and eating a variety of nutritious foods, it's important to get plenty of sleep in order to train hard and recover properly after workouts.

Sleep also maximizes mental focus at work, helps you maintain a healthy weight, keeps your hormones balanced, and reduces the risk of accidents.

Aim to get at least 7 hours of uninterrupted sleep each night whenever possible.

Reduce Stress

Reducing stress is an important part of being your healthiest self, controlling your appetite, keeping chronic disease risks low, and living life to its fullest.

Make time for yourself to unwind and relax each day.

Consider massage, yoga, guided sleep meditation, going for a walk, or spending time outdoors with friends and family.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

Try a Healthy Living Program for Men

To move toward a healthier lifestyle and adopt good habits, consider trying a healthy living program for busy dads.

Doing so can help you lose weight, get fit, build muscle, improve athletic performance, and gain energy and self-confidence!

When you join the Fit Father Project, which has helped millions of members achieve and maintain healthy weights, you receive custom meal plans, menus, daily workouts, weekly newsletters, motivational support from medical experts, and much more!

If you struggle to drink enough water to meet your body's daily demands, try all-natural water enhancers and sign up for the Fit Father Project free meal plan and workout!

You and your health are worth it!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Losing Weight After 50: A Real Plan For Real Guys

Stuart Carter — Wed, 08 Sep 2021 01:00:00 +0000

Losing weight after 50 may not be a walk in the park, but it is possible! You just need to adopt a fresh approach and change your mindset.

It’s a sad fact that nearly ¾ of American men are overweight or obese.

Perhaps even worse is the fact that men aged 50-54 have the greatest prevalence of obesity (80%).

Fortunately, it doesn't matter what age you are, you can drop the pounds with the right strategy for losing weight after 50.

Keep in mind, this article is geared towards men. Women should check out the Fit Mother Project‘s article on losing weight after 50.

As with anything new — man or a woman — small changes are best.

This will increase the likelihood of you making real changes for life and not just temporary ones that only last a few weeks.

Get started by checking out this free meal plan and workout routine.

Then, dig deeper into the info we lay out below on losing weight after 50.

The rest of your life starts today!

Want to get buff? Check out our Definitive Guide to Building Muscle After 50!

Why Weight Gain Is So Common

It’s easy to suggest that fast food is the issue, after all, fast food is generally high in calories and fat.

But, while this can be a contributory factor, it’s not the real reason you’re gaining weight.

Weight gain is driven by calorie intake.

If you consume more calories than your body needs, (your maintenance amount), then you will gain weight.

The recommended calorie intake for a man over 50 is 2,200; a figure that drops to 2,000 when you pass 60.

The problem is that most men continue to eat as they did in their 20s when calorific demand is approximately 2,500.

Consuming 300 extra calories a day is going to result in weight gain over time.

In fact, there are several key issues that cause weight gain that are critical to learn when losing weight after 50.

Decrease In Muscle Mass

As men age, their levels of testosterone start to drop.

This actually starts from the moment you hit 30.

Unfortunately, testosterone has been shown to increase muscle mass by increasing the level of protein synthesis in your body.

Less testosterone is likely to equate to a decrease in muscle mass.

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Lower Metabolic Rate

The speed of your metabolism affects your ability to absorb energy from food.

In short, if your metabolism is slowing your digestive system is less efficient, resulting in less energy from your food and more fat stored.

Hormonal changes as you age, illness, and your body developing a resistance to leptin will all contribute to a slowing of your metabolic rate, leading to weight gain.

Decrease in Activity Levels

When you’re young, it’s easy to eat anything because you’re active all the time.

Unfortunately, as you age, life takes over.

Work and family often prevent men from finding time to exercise.

The bottom line is that an increase in eating out, combined with a lack of time to exercise, change in hormones, and the natural slowing of your body will cause weight gain.

The good news is that you can do something about it and start losing weight after 50 — you’re never too old!

The Right Approach to Losing Weight After 50 is Critical

Losing weight after 50 is more than just possible, there are thousands of men who have achieved success with the Fit Father Project.

You can be one of them; all you need is the right approach.

Simply cutting calories is a great start.

After all, eating fewer calories will result in less fat storage.

Eating fewer calories than your maintenance amount will result in weight loss.

But, to be really effective when losing weight after 50, you need to understand the different approaches to weight loss according to age.

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Older Men vs. Younger Men

In general, it’s easy to lose muscle and gain fat as you age.

This is because of the changes in your body already previously.

However, this knowledge can be used to benefit you!

Young men often rely on being physically active in order to stay in shape.

Exercise routines can generally be structured around cardio activities; increasing the body’s endurance, burning fat, and helping them to stay in shape.

Men over 50 will likely have had some muscle loss; that’s why their routines need to focus more on weight lifting.

Did you know that a pound of muscle burns approximately 5 times more calories than a pound of fat when resting?

That may not seem like a lot, but building muscle will increase your ability to burn fat and boost your energy levels.

In addition, muscle growth ensures you have better balance and stronger bones, which will help to prevent you from falling and getting injured.

Loss of muscle has also been linked with an increased risk of age-related disease and reduced energy levels.

You may be surprised to learn that muscle loss starts at the age of 30, the same time that testosterone levels start to drop.

This is actually why younger men should include weight lifting in their routine, and it is the founding block to losing weight after 50.

Do you want to know the really good news?

Older men actually have a great muscle synthetic response.

In short, you can build muscle as fast as your younger counterparts!

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The Role of Food in Weight Loss

It doesn't matter what people tell you and how much exercise you do; you need to look at what you’re eating.

Put simply, you can’t out-exercise a bad diet.

But, there is more to this than simply eating fewer calories than your body needs.

The first step is to take a look at this free meal plan; it will give you an idea of the foods you should be eating.

The real secret is not just in balancing the types of food you eat, it’s in making sure you get all the nutrition you need.

Here are several points to help you get the nutrition right:

Whole Foods

Whole foods are foods that have not been processed.

Processing destroys many of the beneficial bacteria and adds an array of items that will not help your weight loss efforts.

These include stabilizers to extend the life of the food, salt, and even sugars/sweeteners.

They’ll make you want to keep eating the food!

Good examples are whole grains, vegetables, fruit, legumes, beans, lentils, etc.

Portioning Macronutrients

Macronutrients sound impressive. In reality, it is simply the term used to describe your intake of protein, carbs, and fats.

All macronutrients are essential to maintaining a healthy body.

It’s actually quite easy to regulate your intake.

The perfect plate approach to food is all you need to know to achieve a balanced, and nutritious, meal every time.

If you want to temporarily boost your fat loss, you can try a high protein, low carb diet.

But, in the long term, the perfect plate approach is the healthiest and easiest option.

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Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

Gut Bacteria and Weight Loss

You may be surprised to find that your gut bacteria play an important part in your health and your ability to gain or lose weight!

There are approximately 40 trillion microorganisms in your gut.

This is important to ensure all the nutrients possible are absorbed from the food you eat.

However, science has discovered that a shortage of butyrate is likely to increase your chances of obesity and even contracting type 2 diabetes.

Some gut bacteria can also make you feel hungrier, increasing your food consumption and weight gain.

The key to having healthy gut bacteria comes from eating plenty of plant-based whole foods and staying away from over-processed junk.

Eating probiotics, such as live yogurt or pickles, can also help improve your gut health.

Get Active and Stay Active

Losing weight after 50 is possible by just reducing your calorie intake.

But, to sustain this, improve your health, and boost your energy levels; you need to be getting and staying active.

There are two states your body can enter when exercising, depending on what exercise you are doing:

Anaerobic Exercise

If you are exercising exceptionally hard, then you’ll be unable to catch your breath.

This is common when you’re doing very high-intensity exercise or weight lifting.

In short, you’ll be unable to do the exercise for more than a few minutes.

In this anaerobic state, your body will be relying on energy broken down from your muscle stores.

It’s essential to refuel on protein after you’ve worked out; this will ensure your muscles heal and rebuild, stronger and bigger.

Aerobic Exercise

In contrast, you should be able to breathe and even hold a conversation when in an aerobic state.

With this type of exercise, your body is utilizing oxygen and your existing stores of energy to power your body.

After approximately 20 minutes, your stores will be exhausted and your body will start burning fat; hence the term aerobic fat burning.

Running and cycling are good examples of this type of workout.

The best approach to weight loss after 50 is to do both anaerobic and aerobic exercises.

Not only does this keep your body guessing what is coming next, but it will also help you to burn fat and to build muscle, (which increases your fat-burning capabilities).

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The Effects of Stress and How To Control It

There are many pressures in everyday life, your family, work, bills, and the list goes on.

Unfortunately, every time you are in a pressure situation your body responds by releasing the hormone cortisol.

This is an ancient response that prepares your body for flight or fight.

Although it’s not essential in most of the stressful situations you face, the production of it is unavoidable.

Cortisol production blocks the production of other hormones, including those that control appetite and encourage muscle growth.

That’s why it’s imperative that you learn to recognize stressful situations and discover how to negate their effects or avoid them.

Of course, it’s not always possible to avoid a stressful situation, but these tips will help:

Start a journal that records when you’re stressed; and why.
Recognizing your stress triggers will allow you to plan your day to avoid them; when possible.
Discover the power of meditation to calm your mind.
Exercise daily, this relieves stress and releases endorphins that make you feel good.
Sleep more; see the next section.
Communicate about your issues with someone you trust.
Switch off from blue screens, (computers and phones), periodically.
Learn to say no. You can’t do everything; it’s time to prioritize.

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The Power of Sleep

Every man should aim to get between 6-8 hours of sleep every night.

Research suggests that getting enough sleep helps slow the aging process.

But, more importantly, when you sleep your body repairs and balances itself.

Sleeping allows your hormone levels to return to normal, stress levels fall, your appetite hormone reduces and your fullness increases; all great for weight loss.

In addition, your body can focus on protein synthesis which repairs and strengthens muscles; helping your efforts to lose weight, while getting fitter and stronger.

To ensure you get enough sleep, work backward from the time you have to get up.

Make sure you have at least 8 hours in bed and avoid caffeine or exercise for at least an hour before bed.

Ideally, you should turn off devices emitting blue light as well.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

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The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

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Exercising With Arthritis: Stop the Stiffness!

Holly Smith, M.D. — Wed, 01 Sep 2021 01:00:50 +0000

Think exercising with arthritis is just a pipe dream? Think your best fitness days are behind you? Think again!

Yes, achy, creaky joints seem to come with the territory of getting older.

Years of hard work and physical activity put a lot of strain on your joints and can lead to arthritis and stiffness over time.

But this doesn’t mean you have to give up on a healthy and active lifestyle!

While arthritis may be inevitable, there are a number of ways to improve your joint pain and stiffness so that you can continue living a high quality of life.

This includes specific exercises, stretches, and nutrition changes to help arthritis sufferers.

Keep reading to learn about exercising with arthritis and how to do it safely and effectively.

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The Ultimate Guide to Exercising With Arthritis

Exercising with arthritis isn't a myth! Exercise is actually a critical part of managing arthritis.

While it may seem counterintuitive to increase activity when your body feels achy, the right workouts can actually help ease the symptoms of arthritis.

For example, in clinical trials, both aerobic and strength training have been shown to reduce pain and improve physical function in people with knee osteoarthritis.

While physical activity can improve the symptoms of arthritis, you have to make sure you are picking the right exercises.

When exercising with arthritis, anything that really stresses your joints should be limited or avoided.

The most common culprits here are plyometrics and high impact moves that involve a lot of jumping and pounding on your joints.

This doesn’t mean that you can do high-intensity workouts, however.

There are tons of low impact moves that can be incorporated into your workouts that can keep your joints healthy.

Swimming

If you have arthritis or joint pain, activities like running can worsen these symptoms.

Swimming is a great low impact activity.

Since water is 800 times denser than air, you will build strength in your muscles and bones and reduce joint pain without excessive pounding on the hard ground.

Since swimming is more gentle on your joints, this means you can swim more often without worrying about aggravating knee or hip pain.

This will lead to improved cardiovascular endurance without the high risk of injury.

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Elliptical Machine

An elliptical machine is a great option to get an awesome endurance workout without the pounding that running creates on your joints.

Plus, most ellipticals require you to use your arms to increase your momentum, so that you are working both your upper and lower body.

This video features practical home remedies to treat joint pain and practical tips on how to reduce it.

Biking

Another low impact activity is biking.

This can be done outdoors, with a home workout bike, or you can even try out a spinning class at your gym.

Yoga

This is an amazing activity for both your body and your mind.

Yoga builds core strength while also improving your balance, flexibility, and coordination.

This is the perfect activity if you have joint pain as the moves are gentle on your joints.

Plus, you can modify any of the poses if you find that it is exacerbating your arthritis symptoms.

The 5 Tibetan Rites yoga routine was created by Tibetan monks to increase youth and vitality!

Low Impact High-Intensity Intervals

When most guys think of high-intensity intervals they picture jump squats and burpees.

Unfortunately, these high impact plyometric moves can do a number on your joints.

However, you can still get in a great HIIT workout without worsening your arthritis symptoms.

Walking

Walking is a great way to improve your health, not only because of the number of health benefits but also because almost anyone can start on a walking program without equipment or training.

Plus, it’s an exercise that is easy on the joints.

The key is to choose moves where your feet stay on, or at least close to, the ground.

Setting up a circuit that involves exercises like push-ups, bear crawls, and side lunges can still get your heart rate up while avoiding high impact on your knees and hips.

Learn about the importance of walking every day and how it can DRASTICALLY improve your overall health.

At Home Stretches

In addition to your regular workouts, stretches to increase your range of motion will also help ease joint pain.

Be sure to warm up before stretching and at a time of day when your joints are less stiff.

You can try some of these stretches at home to improve your flexibility and decrease pain.

Single Knee to Chest Stretch

Lie on your back and bend both knees.
Grab your right knee with both hands and gently pull the knee toward your chest.
You will feel a stretch in the back of your leg and lower back.
Hold for about 30 seconds and then slowly release.
Repeat on the left side.

Leg Swings

This is a great stretch to warm up your lower body prior to a workout and to loosen up your knee and hip joints.

Stand with your feet shoulder-width apart and your hands resting on your hips.
Shift your weight to your left foot, bending your right knee slightly while lifting your right heel.
Swing your right leg forward and backward, allowing your right knee to naturally bend and extend throughout the movement.
Continue for 15-30 seconds, then repeat on the left side.

These stretches for people who sit all day will help combat the negative effects of sitting too much.

Arm Circles

This move will increase the flexibility in your shoulders and is also a good warm-up stretch.

Stand with your feet hip-width apart and bring your arms out to your sides at shoulder height, palms facing down.
Circle both arms forward, starting with small circles and then progressing to larger circles.
Complete 10 small circles and 10 large circles, then reverse direction and circle your arms backward.

Cat-Cow

This classic yoga move will help improve mobility and joint discomfort in your low back.

Start on all fours, with your wrists aligned below your shoulders and your knees aligned below your hips.
Keep your spine extended and your toes tucked under.
Inhale, relax your belly so it moves toward the floor, and gently arch your back, tilting your tailbone and chin toward the ceiling.
Exhale, gently round your spine, draw your chin toward your chest, and untuck your toes, placing the tops of your feet on the floor.
Repeat 10 times.

Use this ground-up, post-workout stretch routine to get rid of lactic acid from your muscles after your workouts and help to avoid delayed onset of muscle soreness (DOMS).

Nutrition and Arthritis

If you are suffering from joint pain and trying to remain active, your diet can also play a role in your joint health.

When it comes to alleviating the aches and pain of arthritis, there is no shortage of dietary interventions and supplements that are touted as “the best.”

But what really works?

Since arthritis involves joint degeneration and inflammation in the joint lining, foods that fight inflammation and have high levels of antioxidants may help combat joint pain.

This includes foods like fish, nuts, seeds, fruits, and vegetables.

Some of the best foods studied that aid in arthritis symptoms are:

Fish

Salmon, tuna, sardines, herring, anchovies, scallops, and other cold-water fish are good sources of omega-3 fatty acids.

Both animal and human studies have shown that omega-3 polyunsaturated fatty acids exert beneficial effects on osteoarthritis symptoms and bony abnormalities.

Fruits

Fruits are loaded with antioxidants.

Plus, anthocyanins that are found in fruits like cherries, strawberries, raspberries, blueberries, and blackberries have anti-inflammatory actions.

Vegetables

Leafy green veggies like kale and spinach are packed with antioxidants.

These vegetables can also help reduce inflammatory markers in the blood.

Learn how to read nutrition labels properly and what nutrition facts REALLY mean.

Best Supplements For Joint Pain

Nutritional supplements are also an option when dealing with arthritis and an active lifestyle.

There are a lot of claims out there when it comes to alleviating joint pain, so it can be hard to figure out what really works.

Some of the best-studied supplements for arthritis include glucosamine/chondroitin, fish oil, and turmeric.

While not everyone will get dramatic results by using these supplements, they can be a good add on treatment along with exercise and a healthy diet.

However, all supplements and over the counter medications should be discussed with your doctor before starting.

Glucosamine

Glucosamine is one of the most commonly used supplements for osteoarthritis.

It is an amino sugar that is required for the synthesis of glycoproteins and glycosaminoglycans, which are found in joint fluid.

Glucosamine may have anti-inflammatory effects and is thought to stimulate the metabolism of chondrocytes within the joints.

A meta-analysis of glucosamine trials found that glucosamine significantly reduces pain related to arthritis.

Plus, glucosamine has been safely used in long-term clinical trials, with side effects similar to that of placebo and less than that of NSAIDs, like ibuprofen or naproxen.

Turmeric (Curcumin)

Curcumin is the active ingredient of turmeric that has anti-inflammatory, antioxidant, antimicrobial, antirheumatic activity.

Recent trials and medical evidence show that curcumin supplementation is an effective treatment for osteoarthritis with minimal adverse effects.

S-adenosylmethionine

This supplement, also known as SAMe, has antioxidant properties and, in the joints, provides levels of glutathione peroxidase, an antioxidant enzyme.

Studies have shown that supplementing with SAMe has a more beneficial effect in the long term compared to treatment with nonsteroidal anti-inflammatory drugs (NSAIDs) in patients with osteoarthritis.

Other trials have found that SAMe was equally effective as the NSAIDs and more effective than a placebo for pain and function.

Staying Active With Arthritis

As a Fit Father For Life, you don’t want anything to slow you down when it comes to your health and fitness.

That includes joint pain and arthritis.

Luckily, there are ways to combat achy joints to keep you active and living a high quality of life.

By incorporating exercises that don’t pound on your joints and adding some at-home stretches you can loosen up your joints and increase your range of motion and flexibility.

And, by adding in some antioxidant nutrients and supplements you can also help ease the symptoms of arthritis.

These simple tips and tricks will have you well on your way to exercising with arthritis — at a high level!

Holly Smith, M.D., B.S. Dietetics, NASM-PES Certified Trainer
Writer, Fit Father Project

Holly is board-certified in nephrology and internal medicine, has a bachelor’s degree in dietetics, and is a certified personal trainer with NASM-PES certification.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

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Getting In Shape: Episode 20 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Wed, 25 Aug 2021 12:00:03 +0000

Episode 20 of the Fit Father Project Podcast is all about getting in shape and how Fit Father David got into the best shape of his life at 58!

In this episode, I welcome another successful Fit Father Project member, David Rudd.

As you’ll hear, David is 58 years young and after working with us here at the Fit Father Project, he lost weight, gained muscle and strength, and is now in the best shape of his life.

David has a fascinating story, as living on a farm means he was no stranger to physical activity even before joining the FFP.

However, the adjustments he was able to make throughout the FFP programs have changed the way his body reacts.

Combining the physical tweaks and a change to aspects of his nutrition have led David to great results in all the areas indicated above.

He is now deadlifting 190 lbs, and shoulder pressing 30-35 lb dumbbells.

This is even after old injuries and knee problems!

David attributes his success to putting the reasons for wanting to achieve his desired results before any excuses that entered his mind.

He made small changes to account for anything that was uncomfortable, and pushed through barriers regardless!

If you want to get the most from your weight loss efforts, listen to this episode on getting in shape, take some notes, and check out our FF30X program!

What is FF30X?

FF30X is a simple, sustainable, and specific weight loss program that is designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FF30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life.

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You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 20 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

All or Nothing Thinking: Episode 19 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Mon, 23 Aug 2021 01:00:17 +0000

Episode 19 of the Fit Father Project Podcast is all about avoiding “all or nothing thinking” when it comes to health, fitness, and weight loss.

One of the most detrimental reasons people fall off of a weight loss plan is because of all or nothing thinking.

Meaning that they are either 100% committed, or they have a cookie, feel they've fallen off the wagon, and therefore they’ve failed and that’s it.

In this episode of the Fit Father Project Podcast, I dive into what happens when you make the decision to say ‘screw it!’ every time you do something you feel is outside of perfection.

Maybe you eat a pastry in the morning at an office breakfast, and because of this, you decide that you’ve screwed up, so you feel you might as well continue eating badly for the whole day.

In fact, if you would have got yourself straight back on track at your next meal, you would have limited the damage, felt better by the afternoon, and been more likely to be ready to stay on plan the next day also.

If you fall victim to all or nothing thinking, listen to this episode to learn:

How to layer good decisions, so you can get back on track quickly.
How to adapt to change and build a more flexible, dynamic mindset.
How to identify all or nothing thinking, and how to change it.

If you want to get the most from your weight loss efforts, listen to this episode on all or nothing thinking, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 19 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Positive Changes: Episode 18 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Wed, 18 Aug 2021 12:00:30 +0000

Episode 18 of the Fit Father Project Podcast is all about positive changes and how Fit Father Christopher went from poor sleep, headaches, and high blood pressure to good health, high energy, and a 6-pack physique!

Christopher’s success came after 10 years of very little exercise and personal feelings of shame, embarrassment, and depression.

Christopher felt old before his time, at just 45 years of age, but vowed to take charge of his life and make a positive change for himself and his family.

Having been diagnosed with high blood pressure and with the suggestion of medications to manage it, Christopher knew now was the time to get started.

It was great to catch up with Christopher and talk through his journey with him.

He has become a well-known face here at the Fit Father Project, both among other program members and the FFP team.

Listen to this episode to learn:

How the death of his first wife, aged just 27, stopped him from exercising for over a decade.
Why his son’s recruitment into the Marine Corps set Christopher in a new direction.
How Christopher found the FFP and lost 85 lbs in 8 months.
What the next steps are for Christopher’s health and life journey.

If you want to get the most from your weight loss efforts, listen to this episode on positive changes, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 18 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Strategy vs Tactics: Episode 17 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Mon, 16 Aug 2021 01:00:05 +0000

Episode 17 of the Fit Father Project Podcast is all about strategy vs tactics and how knowing the difference between the two will help you achieve your health and fitness goals.

We often talk about the everyday tactics of losing weight and achieving your health goals, such as getting the right amount of sleep and eating clean.

But it’s not so often that we discuss the higher-level strategy, like what your desired outcome is and how you’ll measure success.

Without the strategy, your journey is like taking steps towards an unknown destination.

You can do the right things all day long, but if you do not know where you are actually headed and why, you’ll never know if you’ve got to the right place.

This episode explores strategy vs tactics and how understanding the difference between them can help you put together a more complete plan for achieving your goals.

Listen to this episode to learn:

How you can build your personal strategy specific to your goals.
How to combine your strategy with the FFP tactics to achieve your goal.
How ‘progress tracking’ can help you stay on the road to success.
What the final piece of the puzzle is and how it all ties together.

If you want to get the most from your weight loss efforts, listen to this episode on strategy vs tactics, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 17 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

How to Get Back in Shape After 40 Using a Holistic Approach

Stuart Carter — Fri, 13 Aug 2021 01:00:32 +0000

Looking to get back in shape after 40? Using a holistic approach may be the best way to create and keep the body you crave.

It's crucial to look at all aspects of what makes you your current size.

Your beliefs, genes, and environment all affect your body weight.

Taking an all-inclusive line of attack will help you reach the healthiest weight for you.

Using a holistic attitude to get back in shape after 40 will be less difficult than focusing on exercise and calorie consumption alone.

Adjust your beliefs, behavior, and lifestyle, maintain physical fitness, stay positive, and eat a healthy diet.

To increase the odds of weight loss, join a formal weight loss program.

Committing to a fitness program will give you more accountability, which will encourage you to take action and stick to the challenge.

Here's what else you need to know — and do — to get back in shape after 40.

Learn how to increase metabolism after 40 with these top tips for busy men!

How to Get Back in Shape After 40 Using a Holistic Approach

Beliefs Affect Your Weight

Have you heard people say that just looking at a cake makes them gain weight?

Observing high-calorie foods won't make you gain weight, but as absurd as it sounds, how calorific you believe the foods you eat does have an effect.

One study illustrates the point. People who were told the shakes provided during the experiment had a large calorie content put on more weight than subjects who drank similar shakes.

The difference? Those who assumed their shakes were designed for weight loss didn't pile on as many pounds, because they didn't expect to do so.

If you consume calorie-laden snacks and think you will put on weight, your beliefs might actually have an impact.

Thus, don't build guilt when you treat yourself to fattening foods.

Remorse about calories consumed won't aid weight loss. It could do the opposite.

Enjoy treats in moderation, and don't dwell on the calorie content, as it will strengthen the idea you'll get fat.

Your beliefs also influence weight loss in another way.

If you reason you can't help putting on pounds due to genetics, you're unlikely to maintain a healthy weight.

You won't put enough effort into losing weight because you don't imagine it will make a difference.

Examine what you think and decide whether or not it's helpful.

If it isn't, use constructive affirmations to change your view.

Above all, maintain a positive can-do attitude.

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Genes Influence Weight Loss

Genes can affect your weight, but this doesn't mean they will as they need not be switched on.

Your behavior and environment play a big part in whether they are expressed or not.

It's great when you can control your weight. If you are susceptible to weight gain, you just have to try harder to stay in shape.

Research shows that losing weight after you've gained and lost it several times gets more difficult, whether you are genetically predisposed to weight gain or not.

Your body struggles to maintain the size you've become, rather than assisting with weight loss.

Maintaining a healthy size requires vigilance, especially if you are predisposed to weight gain.

Just knowing you need to be on the ball can help you succeed, but you don't want it to evolve into an excuse.

Environment Has An Impact

The environment includes your living conditions, lifestyle, and the people who influence you.

If you stock your fridge and cupboards with healthy foods, you're on the way to creating a supportive environment.

Additionally, ensure your surroundings aid weight loss.

Display prompts around your home to inspire you to lose weight.

Written affirmations, photos of yourself when you were lean, or pictures of others who are your ideal weight can provide encouragement.

Listen to motivational speakers who know how to inspire people to be their best selves.

Your routine behaviors influence the shape of your body.

If you habitually snack on fattening foods in front of the TV, losing weight will be tough.

Change your habits to accommodate weight loss and your goal will be within reach.

Additionally, ask if your friends and family are willing to help. If they are, get them on board.

Tell them you aim to lose weight and ask them to be supportive. Offering you candy, for instance, isn't beneficial.

Tell them not to call you the next time they're going to that all-you-can-eat buffet!

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Exercise Helps More Than You Think

How much you need to exercise depends on your system.

If you've always been a healthy weight, staying in shape will be easier as opposed to being a yo-yo dieter.

Habitual dieters often need to make an extra effort to keep fit because their metabolism is slow.

They must also deal with altered hormone levels that tell their brain they need to eat more than they need.

Thirty minutes of moderate exercise a day might be all that's necessary, provided you're eating the right foods.

Experiment to discover your body's reaction to exercise, and try to determine whether you need more or less physical activity.

If you don't usually exercise, work up to 30 minutes gradually.

Also, have a health check if you think your physical condition might influence how much exertion you can undergo.

Use our resources to find the right exercises for you. We have tons of great articles and videos, covering all sorts of fat-burning exercises.

Subscribe to our YouTube Channel and try our free fat-burning workout.

If formal exercise isn't your thing, do yard work, go on hikes, or find some type of physical activity to do every day.

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Diet Is Huge

The types of food you consume dramatically influence your weight.

The calories you need depend on your body size, weight, gender, age, activity level, and height.

Dr. Mozaffarain, a cardiologist from the Harvard School of Public Health, says calories needed to maintain weight can be roughly calculated by multiplying how much you weigh in pounds by 15.

But counting calories isn't as necessary as you might believe.

Foods that encourage weight gain include processed varieties as opposed to those recognizable as natural like fresh carrots.

Additionally, fried, fatty and sweet foods are often calorie-dense and can put in a dangerous cycle of eating and sitting.

Lean meats, fish, vegetables, nuts, seeds, and healthy fats are recommended as part of a wholesome diet.

Junk food wreaks havoc on your endocrine system and gut biome.

Eating a poor diet will leave you feeling lethargic and have you craving more junk food.

Because food has been scarce throughout history, our bodies evolved to save energy.

The body releases hormones to either save energy when food is plentiful or use energy to find food when it’s scarce.

To avoid the cycle without counting calories, choose healthy whole foods and use the perfect plate method.

Half of your plate should be vegetables, one-fourth carbohydrates, and one-fourth protein.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Restarting Weight Loss: Episode 16 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Wed, 11 Aug 2021 12:00:24 +0000

Episode 16 of the Fit Father Project Podcast is all about restarting weight loss and how Fit Father Craig found new motivation after some setbacks on his health and fitness journey.

In this episode, I am very excited to welcome one of our Fit Father Project team members — and FFP Legend — Craig Taylor.

If you are a member of the Fit Father Project, it’s very likely that you have been in communication with Craig at some point during your journey, and if you’re a long-time FFP member, you may even remember Craig’s own journey of losing over 120 lbs!

Craig joins me on this episode to talk about a topic that many of you will be able to relate to, which is finding new motivation when roadblocks have caused setbacks in your journey.

Craig shares how back surgery and then a knee injury derailed his efforts and caused him to regain some of the weight he had worked so hard to lose.

More importantly, though, we discuss how he is focusing his efforts again, in a bid to reach his all-time lowest weight!

Listen to this amazing episode, where we go deeper into:

How Craig lost over 120 lbs in less than 1 year.
How he went from never running to regularly running 10ks and half marathons.
What life events caused Craig’s setbacks and how he is now refocusing his efforts.
The new goals Craig is setting and how they will ensure his next successes.

If you want to get the most from your weight loss efforts, listen to this episode on restarting weight loss, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 16 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Types of Motivation: Episode 15 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Mon, 09 Aug 2021 01:00:24 +0000

Episode 15 of the Fit Father Project Podcast is all about the two types of motivation that drive health and fitness success!

Whenever you start a health and fitness journey, you are often driven by a motivating reason.

However, how do you consistently use motivation to keep you on the right track when the novelty or importance of your initial motivator is a distant memory?

In this episode, we discuss the two types of motivation, and how you can use both of them to kickstart your goals … and stick to them!

Through feedback from many men who start our FF30X program every month, we have been able to identify a commonality between all of those who are successful.

It is by the relentlessly consistent use of these two types of motivation.

In this episode, you’ll learn:

The two types of motivation and how you can activate them.
How to write goals that cover both types of motivation.
What type of motivation will pull out your true reason for taking action. (Your “WHY”)
How using both types of motivation will increase your chances of long-term success.

If you want to get the most from your weight loss efforts, listen to this episode on types of motivation, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 15 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Weight Loss Meal Prep: Change Your Meals, Change Your Life!

Dr. Anthony Balduzzi — Fri, 06 Aug 2021 01:00:35 +0000

Weight loss meal prep is one of the best ways to eat healthily. But, you have to know how to do it right!

Taking care of your body and weight may seem like an impossibility when you're faced with running your household and managing your career as well.

Many people think that when it comes to yourself, family, and career, that you can only pick two to really excel at.

But you can have it all!

Weight loss meal prep has helped many people regain a strong physique while spending half the time they thought they'd spend preparing meals.

Weight loss meal prep allows you to set up your dinners and lunches for an entire week, which makes sure that you stick within your dietary restrictions.

Meal prepping also means less wasted food and less wasted money at the grocery store!

Read on to learn how you can leverage weight loss meal prep to put time back into your day and create a healthier life.

Don't leave home without this meal prep grocery list!

Weight Loss Meal Prep: Structuring Your Diet

When you're considering weight loss meal prep, the best thing to do is to first find a structure that works for you.

We all have different bodies, jobs, and families, so not everyone will be able to adhere to the exact same schedule.

But any good weight loss meal prep routine has these two things: timing and nutrition.

Timing

When it comes to timing your meal prep, you will first need to figure out what day of the week works best for you to prepare your meals.

We recommend Saturday, Sunday, and Wednesday.

The weekends are good days to prep meals because the majority of us are off work and have more time on our hands.

Prepping halfway through the week also works if you'd rather prep twice a week rather than once.

Nutrition

Next, you'll need to create your menu and hit the grocery store.

Figuring out your menu seems like it would be incredibly challenging.

Especially for those of us who have spouses that usually make the food decisions, you may feel like you're overstepping.

But all the decisions that weight loss meal prep really requires is coming up with what type of protein, vegetables, healthy fats, and carbs that you'd like to eat during the week.

But all you really need to do is come up with a list of protein, carbs, healthy fats, and vegetables that you can mix and match throughout the week!

Weight Loss Meal Prep: Preparing Your Food

Once you're back from the grocery store and have gobs of healthy food, you'll want to prepare it right?

As always, the devil is in the details.

The “prep” part of weight loss meals is an extremely important step that you can't skip.

Luckily, it's not that difficult!

After cooking all of your food properly and seasoning it to taste, you will want to divide it up into Tupperware meals.

To do this, we recommend following the Perfect Plate theory.

1/4 of your plate should be quality protein, such as lean beef, wild salmon, or tofu
1/4 of your plate should be complex carbs, such as sweet potato, quinoa, or wholemeal pasta
1/2 your plate should be a mix of colorful vegetables, such as carrots, peppers, and spinach

By portioning your plate this way, you'll be hitting the proper nutrition needed for weight loss.

Be sure to also review the calories you're packing away so you don't exceed your daily intake.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

What Are You Waiting For?

Weight loss meal prep can change your life.

You'll be able to easily stick to your diet because your food is packed for the week!

All the indecision of if you can or should eat something will be gone.

All you need to do is eat and enjoy what you have prepared.

Not only will the ambiguity around eating disappear, but you will save time and money while you're at it.

And instead of worrying about your diet, you'll be able to focus on the other parts of your life more.

Your career and family will thank you once you start meal prepping, guaranteed.

If you're ready to start using weight loss meal prep, a good place to start for breakfast, lunch, and dinner ideas is our free 1-day meal plan.

There, you'll see the Perfect Plate theory come to life and may even learn a few new interesting dishes to try.

For those of you who are ready to pair a healthy diet with exercise, look into our FF30X program.

FF30X is the first sustainable diet & exercise program that was designed exclusively for busy fathers and men over 40 who want to lose weight, burn belly fat, build lean muscle, and get healthy for life.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Shedding Body Fat: Episode 14 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Wed, 04 Aug 2021 12:00:13 +0000

Episode 14 of the Fit Father Project Podcast is all about shedding body fat and how Fit Father Suresh went from taking medication for diabetes to having six-pack abs — at age 58!

This episode features Suresh Padmanabhan, a Fit Father Project member who made the kind of transformation with us that he had been trying to do for many years.

Many of you listening today will relate to Suresh’s story.

Traveling for work, making poor choices when eating out, and skipping workouts.

Suresh would get to the New Year and try a new health kick to get in shape, only to fall back into old habits within a couple of months.

Suresh’s journey with us led him to begin shedding body fat, going from 24% body fat to 8.5% in 8 months!

He has maintained his incredible lean physique using the FFP principles, which have now become second nature.

In this episode, you’ll hear:

How Suresh felt the FFP programs differed from other online health and fitness plans.
Why the support of his family made such a difference to his transformation.
How Suresh has adapted the FFP principles to fit his, and his family's, lifestyle.
The knock-on effect Suresh’s transformation has had on his wife and children.

If you want to get the most from your weight loss efforts, listen to this episode on shedding body fat, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 14 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Optimizing Sleep: Episode 13 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Mon, 02 Aug 2021 01:00:00 +0000

Episode 13 of the Fit Father Project Podcast is all about optimizing sleep for longevity and performance!

Can sleep really help you live longer and perform better?

YES, 100 percent!

In fact, here at the Fit Father Project, we consider sleep more important than exercise.

Crazy right?!

Now, that doesn’t mean we want to encourage you to spend all day sleeping and never think about another workout again.

It simply means that when you’re prioritizing your schedule, sleep should play a very key role, ahead even of formal workouts.

Some of the information I share with you in this episode may surprise you, but I would urge you to take some notes and use this information to benefit yourself.

In particular, this episode covers:

The amazing things that happen to your body when you’re in deep sleep.
How a lack of sleep severely affects your hormonal balance and overall performance.
What your body battles against the day after a night of poor sleep.
How to set up your environment to optimize your sleep schedule.

If you want to get the most from your weight loss efforts, listen to this episode on optimizing sleep, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 13 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Regaining Fitness: Episode 12 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Wed, 28 Jul 2021 16:30:42 +0000

Episode 12 of the Fit Father Project Podcast is all about regaining fitness and getting your health back on track!

For this episode, I welcome another one of our successful program members, David Koontz.

David has been a member of our programs since July 2020, but joined our Transformation Contest in January 2021 and made significant changes to his physique.

As you’ll hear in the episode, David was always athletic.

Whether that was football in high school, running marathons, or competing in triathlons and Ironman, he was always interested in staying physically active and staying competitive in his races.

However, after losing motivation, especially during the COVID pandemic, David’s health and fitness took a downwards turn, leaving him disliking the way he felt and the way he looked.

After seeing the amazing transformation that one of his former fraternity brothers had made on our programs, David joined the FFP and dove in head first!

Listen to this episode and learn:

How David went from an Ironman to out of shape and back again.
What ignited David’s desire to regain his health and fitness.
What surprised David about the FFP programs, from the very start.
The additional benefits David’s journey has had for him and his family.

If you want to get the most from your weight loss efforts, listen to this episode on regaining fitness, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Click here to listen to Episode 12 and subscribe to the
Fit Father Project Podcast!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Healthy Eating For Men Over 40: Episode 11 of the Fit Father Project Podcast

Dr. Anthony Balduzzi — Mon, 26 Jul 2021 01:00:26 +0000

Episode 11 of the Fit Father Project Podcast is all about healthy eating for men over 40!

Did you know that around 80% of your health, fitness, and weight loss results come from nutrition?

What you put into your body on a daily basis really does have that much of an impact!

With that in mind, this podcast episode will help you understand the key principles of a sustainable, healthy eating plan and offer you some action steps that you can take away today to improve the way you eat and hopefully the way you think about what you eat each day.

One of the main points that I hope you take away from this podcast episode, is that healthy eating and nutrition is not a ‘diet’ in the usual sense of the word.

It is better thought of as a consistent way of eating that is sustainable over the long term.

There are many ‘diets’ around today, many of which are unsustainable for even a short time, let alone for the rest of your life.

Listen to this episode and learn:

The 7 key principles of healthy eating for men over 40
Why going on a ‘diet’ will never work for long term results
The best foods for a sustainably healthy eating plan
How you should plan and prepare your meals for success

If you want to get the most from your weight loss efforts, and learn the foundations of healthy eating for men over 40, listen to this episode, take some notes, and check out our FF30X program!

What is FF30X?

Click here to see what you get when you join the FF30X program today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

If you loved what you heard on the Fit Father Project Podcast, please follow, rate, and review it on Apple Podcasts.

REVIEW GIVEAWAY! WIN ONE MONTHS SUPPLY OF SUPER FUEL WHEY OR VEGAN PROTEIN

To take part, simply write a review at Apple Podcasts, post a screenshot of your review on your IG stories, and tag us (@fitfatherproj) along with two of your friends!

You can also listen to the show on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Diet Archives - The Fit Father Project

Holiday Health Tips to Get You Through the Season

Download the Fit Father Project Holiday Recipe Guide — it's got everything from starters to sides to main courses and, yes, desserts!

Holiday Health Tips to Get You Through the Season

Moderation

Prepare

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Let Loose

Pause Before Seconds

Keep Your Distance

Choose Your Drinks Wisely

Have Healthy Recipes At Hand

Drink More Water

Take Time To Exercise

Sleep

Use Small Plates

Use the Scales

Here’s A Free 24-Min Fat Burn Workout For Busy Men 40+

This powerful workout will reignite your metabolism to burn fat 24/7 like you did in your 20s…

Fill Up On Vegetables

Food Journal

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program...You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Buddy Up

Keep In Touch

,

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Holiday Eating Tips That Last the Whole Year Long!

Already drop some pounds and want to keep them off? Check out these weight loss maintenance tips!

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program...You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Holiday Eating Tips

Keep a Water Bottle With You

Write Down What You Eat

Limit Your Alcohol Intake

Weigh Yourself Every Day

Eat Low-Calorie Foods First

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Portion Your Foods Properly

Add Protein Powder to Recipes

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Men)

Eat Meals Slowly

Use Smaller Plates

Avoid Going Back for Seconds

Choose Healthy Desserts

Eat Small Meals Every Few Hours

Don't Eat While Distracted

Focus on Getting Enough Sleep

Keep Moving Throughout the Day

Focus on Fiber and Protein

Avoid Socializing by the Food

Stick to Your Meal Plan

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program...You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Consider Healthy Cooking Swaps

Eat Before You Attend Holiday Gatherings

Bring a Healthy Side Dish

Erin Coleman, B.S. Nutritional Science, R.D., L.D. Writer, Fit Father Project

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

How to Get Abs: Sculpt That Six-Pack!

Burn Calories and Shed Fat to Get Great Abs

Easier said than done, right? Well, the answer is here: learn how to lose visceral fat and develop the body you want.

Strength Training is Also Required

What Are The 5 Best Muscle Building Exercises For Men 40+?

The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints…

Still Wondering How to Get Abs? Start With Our Top 10 Ab Exercises!

1. Ab Wheel Rollouts

Get Our Complete Ab Wheel Rollout Video Tutorial and Exercise Guide Here

2. Hanging Leg Raises

3. Cable Crunches with Rope

4. Mountain Climber

5. Kettlebell Swing

Get Our Complete Russian Kettlebell Swing Video Tutorial and Exercise Guide Here

6. Dragon Flag

7. Burpees

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Holly Smith, M.D., B.S. Dietetics, NASM-PES Certified Trainer
Writer, Fit Father Project

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!