It’s a fact. Most of us guys want to lose some belly fat and live a bit healthier.

And most of us also know that exercise is a key part of getting lean and staying healthy, but it can be so confusing with all the conflicting information out there to figure out which types of workouts you should be doing…

Should you do long cardio workouts, lift heavy weights, do High Intensity Interval Training (HIIT), or do some combination of the above?

I totally get it! Conflicting advice and misinformation is everywhere.

Because this “workout stuff” can be confusing, our men’s health expert team finally sat down to create this new guide that will show you exactly how you should be working out to see fast results.

Specifically, in this article, you will discover the 5 absolute worst workout myths for men and how they are preventing you from making progress.

And (more importantly) we’ll also show you what you should be doing instead. Let’s get started!

Quickly: Before we dive into this guide, if this is your first time visitng The Fit Father Project, let me quickly introduce ourselves and answer why you should even listen to us in the first place.

Our team at the Fit Father Project has been through all the fitness ruts you can think, in our own training and in a combined 30+ years of experience of training men in their 40s, 50s, & 60s.

We're incredibly proud of the fact that we've helped over 22,000 fathers lose 90,000lb of unwanted belly fat and get healthier, fitter and stronger for themselves & their families.

It’s your turn for results now. Let’s bust these 5 worst workout myths for men…

Workout Myth #1: You Should Do Long Cardio Workouts

For years, personal trainers have preached that long cardio workouts on the treadmill, bike or elliptical were the best way to burn fat and lose weight.

They argued that long cardio workouts put your body into a prime “fat burning zone,” and that easy cardio workouts were they way to get there.

THIS IS TOTALLY WRONG!

Even though low-intensity workouts on the treadmill DO burn fat in theory, in actual practice, the approach of doing long low-intensity cardio workouts “falls flat on its belly.”

Let me prove it to you right now with a bit of simple math…

Each pound of fat that you’d like to burn off contains about 3,500 calories.

Each minute you spend doing low-intensity cardio burns about 6 to 8 calories.

That means, even if you spent an entire 90-minutes on a treadmill, you’d only burn 630 calories…. That’s less than 1/5 of a pound of fat.

Now, if you’re trying to lose 30+ pounds of fat you’d like to lose like most guys we help with our Fit Father 30-Day Fat Loss Program, this “cardio approach” would take over 5 hours per week to burn 1 measly pound of fat.

…and that’s assuming that you’re eating properly and not sabotaging your “calories burned” from exercise.

Your Solution #1: HIIT (High Intensity Interval Training)

Say goodbye to long grueling low-intensity cardio workouts. Say hello time-efficient, metabolism boosting High-Intensity Interval Training (HIIT) workouts.

HIIT helps you burn fat through intervals of 30 – 60 seconds of maximum intensity effort, followed by 30 – 60 seconds of lower intensity exercise to recover.

And HIIT is research proven to be more effective for fat burning than long low-intensity cardio workouts.

Workout Myth #2: You Should Do Crunches To Get Rid Of Belly Fat & See Your Abs Again

If you’re like most guys we help, you want to get rid of your belly fat and see some definition in your abs.

Many guys have been led to (very mistakenly) believe that doing “crunches” and other “ab exercises” will help get rid of belly fat.

Again, this is TOTALLY WRONG

First, to see your abs, the best approach is to lose body fat (not do crunches). And the best way to lose body fat is to:

1) Dial in your eating using something like our Free 1-Day Fat Loss Meal Plan.
2) Start time-efficient fat burning workouts like our Free 24-Min Workout.

Without those two key pillars in place, no amount of crunching will help you get six-pack abs. That’s the honest truth. You need the eating & exercise fundamentals in place before any “ab exercise” will help you.

Also, modern science has proven that losing fat from one area of your body, like your belly, is impossible. This is a myth called “spot reduction,” which is the myth that you can do exercises for one particular body part (like crunches for abs) and get rid of body fat in that area.

Instead of wasting hours doing endless crunches, here’s what to do instead…

Solution #2: Focus On A Comprehensive Weight Loss Plan

It’s 100% possible to have great six-pack abs well into your 40s, 50s, & 60s. We help hundreds of guys over 40 get six-packs every year with our Fit Father 30-Day Program.

Again, to accomplish this, you’ll need the proper meal plan, workouts, motivation… and some supplemental ab exercises.

Workout Myth #3: “Bodybuilding Split” Routines Are Best For Building Muscle

If you’ve ever lifted weights, you’re probably familiar with the bodybuilding technique of using “split routines” where you divide up your workouts into body-part specific sessions:

• Monday: Chest + triceps (21 sets total)
• u>Tuesday: Back and biceps (25 sets total)
• u>Wednesday: Legs (25 sets)
• u>Thursday: Shoulders + Arms (18 sets)
• u>Friday: Off
• u>Saturday: Off
• u>Sunday: Repeat

The bodybuilding split routine was developed as a strategy to hit each muscle group hard with varied exercises, then let those muscles rest the for a long time (usually 5-6 days) before slamming the muscle group again.

However, new research shows that men over 40 who want to slim down and build lean muscle should NOT use this “split routine” training method, because this approach contains too many sets per body-part and can lead to over-training.

Solution #3: So Full Body Strength Training Instead

Instead of splitting up all your muscle groups into individual workouts and working out about 5 days a week, it’s much smarter to do full body strength training workouts 2 to 3 times per week where you’re exercising all your major muscle groups (chest, back, legs, shoulders, & arms) every session.

See, as we age, our bodies become less able to recover from exercise. So it no longer makes sense to exhaust our muscles and do 20+ sets of any body-part during a workout.

For older guys, it becomes much more effective to spread those 20+ sets out across 3 workouts, so you’re giving your body more “even” muscle building stimulation spaced throughout the week.

If muscle building is your main goal right now, I recommend you watch our “5 Best Muscle Building Exercises For Men 40+ Video” right here. In that video, I’ll also show you how to use these 5 exercises in a proper training plan.

The best way to work out for fat loss is to build muscle throughout the entire week. We can do this by integrating sets that are spaced more evenly to build muscle and aid recovery.

For the exact workouts we use to help busy men over 40 shred 20+lbs of fat, read our Fit Father 30-Day Program Overview Letter for more information.

Workout Myth #4: Exercising Makes Eating Junk Food OK

Have you ever had this thought before…?

The idea that you can “out-exercise” a bad diet is a very common myth that we help guys fix here at the Fit Father Project.

Think about things this way.

If you eat 1000 calories from junk food after burning only 500 calories during your workout, you’ll be GAINING weight, not losing any of it.

That’s why if weight loss is your goal, it’s so much easier to tighten up your eating plan than attempting to exercise for hours to “burn off calories.”

Sound familiar? This happens to so many guys, and it’s time to lay this myth to rest.

Solution #4: Smart Meal Planning and Moderation

Don’t worry. We’re not advocating that you remove all the food you enjoy from your diet.

Far from it!

Here at the Fit Father Project, we use a concept called Building Perfect Plates that we cover in our Free 1-Day Meal Plan that shows you how to portion out our food for ideal fat burning meals – while still incorporating delicious foods you love.

Our Perfect Plate strategy tells us to portion out our plates in the following way:

• 1/4 proteins you love (steak, chicken, fish, etc)
• 1/4 healthy carbs you love (rice, potatoes, fruit, etc)
• fill the rest with veggies you love (salad, asparagus, broccoli, etc)

Pretty simple right? As we show you inside our Free 1-Day Meal Plan, there are literally hundreds of different food combinations you can plug into this equation, ensuring that your meals are never boring!

And when you follow these “Perfect Plate” guidelines, most of your meals will contain (at most) 600 calories, making them ideal for fat loss.

Worst Workout Myth #5: Weight Training is For Young Guys To Build Muscle

This is our final myth. In fact, the exact opposite is true.

Weight training & muscle building is essential for older guys who want to lose weight and belly fat because muscle is your body’s metabolic fat-burning engine.

See, as us guys get older, our metabolism naturally slows and our testosterone levels start to drop. We begin to lose muscle mass and our ability to burn off unwanted fat decreases as a result.

The best thing you can do to counteract a slowing metabolism is to add weight training to your exercise plan to speed things up.

As I breifly mentioned above, the 3 main effects of weight training are:

• Increased testosterone levels

• Increased lean muscle

• Accelerated metabolism (far more than regular cardio)

I highly recommend you get a free copy of our 24-Minute Fat Burning Workout that shows you the best weight training for fat burning. All that’s required is a pair of dumbbells, 5 feet of floor space, & 1/2 hour.

Your Action Steps From This Guide:

If you’re trying to lose weight, there’s no time like the present to achieve your goals. And if you’d like to reach your goals as quickly, safely, and sustainably as possible, we can help you.

Our team of men’s health experts here at The Fit Father Project has helped more than 22,000 fathers lose over 90,000 pounds of fat and get permanently healthy for their families. We’re ready to help you too.

If you’re ready to get back into fighting shape once and for all, here are your First THREE (3) Action Steps:

1. Download your free copy of our 1-Day Meal Plan and join our mailing list.
2. Download your free copy of our 24-Minute Workout and get our free workout course too.
3. To jumpstart your results, check out our proven Fit Father 30-Day Program (FF30X). It’s our best-selling program that’s helped those thousands of fathers lose the weight for good.

I hope you enjoyed this article. I can’t wait to help you get health goals.

Your new friend & health coach,
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 22,000 fathers lose over 90,000lbs and rebuild lean muscle

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

The 3 Most Effective Workout Routines For Men Over 40
by Stuart Carter, Elite Men’s Health Coach, The Fit Father Project

As we age, our reason for working out changes, right?

We go from wanting the beach muscles in our 20’s, to wanting to be strong and functional in our 40’s and over.

It’s no longer about flexing, it’s about being able to play with your kids and move around without aches and pains.

I remember when I first started looking for workout routines 20+ years ago. I would thumb through fitness magazines and books looking for different exercises to try. Even back then, the amount of information on workouts was completely overwhelming.

Today, with the internet, there are literally THOUSANDS of different workouts you can try. Every Joe-Shmoe with an iPhone is now giving his 2 cents on workout advice.

Here’s the truth: For guys like you and me who are getting older, we need to make sure we are doing the right (safe and effective) workouts for our bodies.

Sound good? Good. Let’s dive in.

Here’s the “Table Of Contents” of what we’re about to cover:

• Workout #1: Fat Burning with High Intensity Training for a fast metabolism.

• Workout #2: The Full Body Strength Routine to build lean muscle.

• Workout #3: Flexibility and Mobility Exercise to avoid injury and heal nagging injuries.

For now, let’s get started with the first of our 3 most effective workout routines for men over 40.

Workout #1 – High Intensity Interval Training

Goal: Burn fat as efficiently as possible.

As busy guys in our 40s, we need workouts that focus on burning off belly fat and increasing our metabolism… in as little time as possible.

High Intensity Interval Training (HIIT) is our saving grace. It’s quick, efficient and gets results in less than 30 minutes per session.

What is HIIT?

HIIT workouts alternate short bursts of high intensity (maximum effort) with periods of low intensity (active rest).

It has been scientifically proven to increase metabolic rate and improve heart health. I’m sure you’ll agree, these are worthwhile benefits for guys like us, especially as we get older.

How do I do a HIIT training routine?

High Intensity training sessions can be done with any exercise, whether it’s a piece of cardio equipment, weights or body-weight.

I consider HIIT as one of the best workout routines for men over 40 due to its efficiency and ability to get the job done.

An example of a HIIT workout that can be performed on any piece of cardio equipment is below:

• 3 minute low intensity warm up
• 30 seconds high intensity (Exertion level 9 or 10)
• 30 seconds low intensity (Exertion level 4)
• Repeat 20 times
• 3 minute low intensity cool down

Workout #2 – Full Body Strength Training

Goal: Increase all-round strength and muscle size

Have you seen the 2-muscle-group split routines from muscle magazines, telling you to do ‘back and biceps’ or ‘Chest and Triceps’ once per week?

If you have, I need to tell you that unless you’re a seasoned bodybuilder in your 20’s or 30’s, these routines won’t have as much of an effect as the Scientifically Proven ‘Oldie but Goodie’ – Full Body Strength Training.

How will it help me?

Full Body strength training helps us build the kind of body that makes us look like super-hero’s to our kids, and keeps us easy on the eye to our wives or girlfriends.

It helps us increase lean muscle and build strength. Lean muscle tissue that increases metabolism and in turn helps us burn more fat.

It is so important, in our 40’s, to do strength training exercises to maintain or increase our muscle mass. The old adage of ‘Use it or lose it’ could not be more apt for this subject.

Our lean muscle starts to deteriorate as we get into our 40’s and the only way to stop the effect is to train our muscles. Resistance exercises – whether that is body weight or weights – is the way forward.

How do I do a Full Body Strength Training Routine?

Full body strength training is best done using movements that cover multiple muscle groups. Exercises like Squats, Dead-lifts, Clean & Press and Pull ups are the ones to go for.

As you progress, you can even combine these. One of my favorite exercises is Dead-lift into Clean & Press. Get 15 of those bad boys out and you’ll be pumped!

When it comes to workout routines for men over 40, this one covers all the bases.

Here’s an example session for you to try out:

• Warm up: 5 minutes Rower, Skipping, Cross-trainer or similar
• Legs: 3 x 10-12 Squats (with barbell or holding dumbbells/kettle-bells)
• Back: 3 x 10-12 Rows (with barbell or dumbbell)
• Chest: 3 x 10-12 DB Chest Press (safer than barbell for us older guys)
• Shoulders: 3 x 10-12 DB shoulder press
• Finisher: 2 x 12 reps DB Dead-lifts (keep your back upright and core tight)
• Cool down: 5 minutes Treadmill or similar

FREE STRENGTH-CIRCUIT WORKOUT: Click here for free instant access to our Fit Father 24-Min Strength & Fat Loss Circuit workout video. We’ll send the full workout video straight to your email.

What if I don’t have access to weights?

If you don’t have access to weights, you can still do a great full body strength workout using body-weight exercises, like this one below.

• Warm up: 5 minutes Rower, Skipping, Cross-trainer or similar
• Legs: 3 x 45 seconds Jump Squats
• Back: 3 x 10-12 Pull-ups (or Rows)
• Chest: 3 x 15-25 Push-ups
• Shoulders: 3 x 15-25 incline push-ups (feet elevated)
• Cool down: 5 minutes walk outside

Workout #3 – Flexibility & Mobility

Goal: To avoid injury and keep away aches & pains

We all know about the aches and pains, the stiff back and the clicking ankles don’t we? We are getting older, yes, but that doesn’t mean we have to put up with aching joints and painful muscles. They can be fixed, believe it or not!

Warming up well and stretching is a HUGE part of exercising and being active. If you’re not warming up before exercise, you’re setting yourself up for pain, discomfort and probably injury. Cold muscles do not like to be stressed!

The best example I ever heard during my PT training was about muscles being like taffy. If you pull cold taffy, what happens? It snaps. What happens if you pull warm taffy? It stretches. Think of your muscles as that taffy.

How do I do a Flexibility & Mobility routine?

Before your workouts: I always recommend the following:

• 3-5 minutes of light cardio warm-up (skipping, jumping jack, biking, or rowing)
• Foam rolling of parts of your body that feel tight (back, shoulders, legs).
• 5-minutes of warm-up exercises for your shoulders, knees, and low-back. See our specific recommendations for each body part below.

After your workouts: I recommend the following:

• Do 5 minutes cool down on a treadmill or similar
• Static stretches held for 30 secs, for each muscle group you just exercised.

Focus for particular areas of discomfort for us guys in (or close to) our 40’s include:

Lower back pain:

Pain here would be eased by strengthening your core muscles and stretching hamstrings, lower back, hip flexors and gluteal muscles.

Knee pain:

Pain in your knees, either during or after activity would be helped by proper warm-up and mobility, as well as stretching your quad muscles.

Shoulder pain:

Shoulder pain and roundness is usually caused by tight chest and a weak back. The cure is to stretch your chest and strengthen your back.

BONUS Workout #4 – “The Healthy Eating Workout”

Goal: Keep us healthy and lose fat

Healthy eating is our keystone to good health and weight loss. All the workout routines for men over 40 we have shown you above WILL NOT WORK without good nutrition.

Eating well means we give our bodies exactly what it needs to work properly. Every part of our body relies on good nutrition to function as it should.

Eating badly makes us fat and puts us at higher risk of disease like diabetes, high blood pressure, Heart disease and cancer. I’m sure you’ll agree, that’s not where we want our lives heading.

The good news is that good nutrition does not need to be difficult and complicated.

Here at the Fit Father Project, we teach guys how to keep healthy eating simple by following our famous “1-Day Weight Loss Meal Plan” For Men Over 40.

How do I put together a healthy eating plan?

One of the key healthy eating tips we advocate is creating a weekly FOOD PREPARATION RITUAL.

Personally, I cook twice per week and store my food for when I need it. Check out the picture on the right to see what 3 days healthy eating looks like for me.

All that takes just 30 minutes to prepare and cook!

• Good Protein Sources: Eggs, Chicken, Turkey and Lean Beef.
• Good Carb Sources: Sweet Potato, Brown Rice, Quinoa and Oatmeal.
• Healthy Fat Sources: Nuts, ¼ Avacado, ½ Tablespoon Olive Oil and Seeds.

Use a mix of those foods and follow our ‘Perfect Plate’ guidelines below.

Perfect Plate guide: ¼ of your plate is Protein, ¼ of your plate is Carbs/Starch and ½ of your plate is veggies.

To get some great meal ideas and best foods to include in your healthy eating, click the link to grab a FREE copy of our 1-Day Weight Loss Meal Plan.

In conclusion: Exercise isn’t always easy, but it’s worth it!

As we get older and have more responsibility, it’s not always easy to find time to workout and stay in shape, but I feel these 3 workout routines for men over 40 are exactly what you need to stay healthy, lose fat, get strong and avoid injury.

For most of us, it’s no longer about flashing the beach muscles or comparing who can bench the most. It’s about feeling healthy, being active with our family and having our body work properly without hurting.

If the workout routines above have whet your appetite, then click the link below and take a look at our video of the ‘24-Min Metabolism Boosting Workout For Busy Fathers’.

If you have enjoyed this article and think it may benefit a friend, partner, family member, colleague, roommate, cousin or acquaintance, make sure you share it with them so they don’t miss out!

Your friend in health,
Stuart Carter
Head of Training @ The Fit Father Project

Small note about research & cast studies cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info about the most effective workout routines for men over 40.

An unbiased review of the 5 best weight loss workouts for men
by Stuart Carter, Elite Men’s Health Coach, The Fit Father Project

From the information I share below, you will learn exactly why these are the 5 best weight loss workouts for men, and be able to decide exactly which one is best for you, based on your goals, preferences, and schedule.

Most importantly, all 5 of the workouts I am about to show you will help you lose weight, increase your metabolism, build muscle, and keep all the pounds off for life. This is what we help guys like you do!

Without further ado, let’s dive right into this “5 Best Weight Loss Workouts For Men Guide”.

Weight Loss Workouts For Men #1

HIIT (High Intensity Interval Training)

Quick definition: Fat burning cardio workouts that alternate between burst & recovery intervals.

What’s HIIT all about?

High Intensity Interval Training (or HIIT for short) is a cardio style workout that is designed to help increase your metabolism and burn fat in the shortest amount of time possible.

Unlike “traditional cardio workouts” where you would move at a steady pace on a treadmill, bike, or elliptical for 45+ minutes – HIIT workouts alternate between short bursts of maximum effort interspersed with periods of lower effort or active rest. HIIT can be done with weights as well as with cardio exercise.

How will HIIT help me with weight loss?

HIIT exercise is one of the best ways to burn fat in the shortest amount of time possible. Here are a few of the main benefits.

• Faster weight loss results in a shorter workout time than traditional cardio workouts (just 25-30 mins per session)

• Proven to increase your heart health and VO2Max.

• You can use ANY form of cardio or weights exercise you prefer. Whether you like running, swimming, kettlebells or bodyweight - you can apply the HIIT structure to any workout.

• HIIT boosts your metabolism for up to 24 hours after a single session.

• You need no equipment and very little space.

Is HIIT right for me?

Most likely YES!

Here at the Fit Father Project, we incorporate HIIT into all of our fat loss workout programs like our famous Fit Father 30X Weight Loss Program, because of how effective, time-efficient, and flexible the workouts can be.

In short: we believe HIIT is a great fit for you if you want to burn fat and you’re short on time, travel often, or don’t have access to a gym.

How do I do my first HIIT session?

To get you started, here’s an excellent example of a HIIT workout to try:

• Start with a light 5 minute warm up

• Do 30 secs of high intensity (BURST) exercise as hard & fast as you can. Good choices are: jump squats, burpees, kettlebell swings, sprints, fast swimming, etc.

• After your 30-second "Burst", immediately do 30 seconds lower intensity exercise to recover. If you're bursting with squats/burpees, you can do some jumping jacks or simply jog in place. If you're biking, swimming, or running simply scale back the pace.

• Repeat this 30-seconds burst, 30-seconds recovery structure 10-20 times.

• Finish with a 5 minute cool-down.

That’s it! Pretty simple right?

HIIT is an incredibly effective fat-burning workout that requires little or no equipment and just 20 minutes of your time.

How would I rate HIIT for weight loss?

I would personally rate HIIT as an 8/10 due to how easy it is to do anywhere without the need for equipment, the excellent fat burning effect it has, and the variety of exercises you can use with it.

Yet, HIIT alone is just one of the best weight loss workouts for men. You also want to know about this next workout type too…

Weight Loss Workouts For Men #2

Tabata Training

Quick definition: The most time-efficient fat burning workout developed by a Japanese physiology professor.

What’s Tabata Training all about?

Tabata training is based on a 1996 study by Professor Izumi Tabata.

Dr. Tabata was attempting to figure out the most time-efficient fat loss workout possible.

He ultimately stumbled upon a new workout scheme that he aptly named a “Tabata” (creative, right?) that consists of performing a series of 4 exercises performed in the following sctructure:

• 20 seconds exercise (your “ON” period)
• 10 seconds rest (your “OFF/Rest” period)
• Repeated this 20/10 “on”/”off” for 8 rounds
• After 8 rounds of a given exercise, switch to the next exercise.
• Rest 1 minute rest between exercise changes.
• Rest 1 minute rest between exercise changes.

How will Tabatas help me with weight loss?

Tabata training offers benefits quite similar to HIIT workouts, such as:

• Tabatas are scientifically proven to provide better weight loss results than traditional cardio in a shorter time (20 min sessions).

• Tabatas are proven to increase your cardiovascular fitness, like HIIT.

• Tabatas are easy to track and monitor your progress of number of reps you perform in each 20 second "on" period.

• You can perform a wide variety of exercises in the Tabata workout structure - allowing more variety in each session.

• Like HIIT, you need little or no equipment and very little space.

How do I do my first Tabata workout?

I’m so glad you asked! 😉 Here’s example of a Tabata workout that alternates between upper body and lower body exercises that you can try out:

• 5 minute warm up

• Push up – 20 seconds on, 10 seconds rest, performed 8 times (4 mins)

• 1 minute rest

• Squat – 20 seconds on, 10 seconds rest, performed 8 times (4 mins)

• 1 minute rest

• Pull up – 20 seconds on, 10 seconds rest, performed 8 times (4 mins)

• 1 minute rest

• Lunges – 20 seconds on, 10 seconds rest, performed 8 times (4 mins)

• 5 minute cool down

How would I rate Tabatas for weight loss?

Personally, I think Tabata workouts would just edge out standard HIIT workouts with a 9/10 effectiveness.

In a sense, Tabatas are really just a more specific form of HIIT. For busy guys like you and me, I think Tabatas are awesome due to the ease of workout structure and the fact that you only need to find 4 exercises to do for a Tabata session.

Weight Loss Workouts For Men #3

Strength Based Circuit Training

Quick definition: A series of exercises performed in direct sequence without rest.

What’s strength based circuit training all about?

Circuit training has been around for many years and you may have even done it in High School or taken a class at your local gym.

“Strength-Based Circuit Training” is a slight modification from normal circuit training where you complete a sequence of strength-building exercises back-to-back, with a 1-minute rest only once you have completed the whole circuit.

Strength-Circuit Training is slightly less intense than HIIT or Tabata as it is less about short bursts of maximum effort and more about completing quality exercises with good form over a longer duration set.

How will Strength Based Circuit Training help me lose weight?

Because strength based circuit training workouts typically use exercises with weights (dumbbells, barbells, kettlebells, etc), these circuits will help you build muscle (more so that HIIT or Tabatas).

Compared to traditional strength training (where you rest between each set), strength based circuit training will help you torch more fat while still building muscle.

And, as you will see in just a second, building muscle is a KEY COMPONENT of losing weight and fat, which is a big reason circuit training is an effective component of this best weight loss workouts for men guide.

Here are 5 main benefits of Strength Based Circuit Training:

• Strength based circuits will help you build muscle.

• Strength based circuits increase your metabolic rate.

• Strength based circuits are perhaps your best "bang for your buck" combination of muscle building lifting + cardio.

• Strength based circuit training pairs very well with HIIT and Tabatas.

Here at The Fit Father Project, we recommend you do strength based circuit training on alternating days with HIIT/Tabatas just like we show you in our powerful Fit Father 30X Weight Loss Program.

How do I do my first Strength Based Circuit?

A standard full-body strength circuit will look something like this:

• Dumbbell Squats - 12 reps

• Standing Dumbbell Shoulder Press - 12 reps

• Bent-Over Dumbbell Rows - 12 reps

• Dumbbell Stiff Deadlifts - 12 reps

• Alternating Dumbbell Curls

• Lying Leg raises for core x 45 seconds

• 1 minutes rest, then complete for 3-4 more circuits

FREE STRENGTH CIRCUIT WORKOUT: Click here for free instant access to our Fit Father 24-Min Strength & Fat Loss Circuit workout video. We’ll send the full workout video straight to your email.

How would I rate Strength-Circuits for weight loss?

As a weight loss workout, I would give strength based circuit training a rating of 7/10. HIIT and Tabata are slightly better at DIRECTLY burning fat, due to their use of short high intensity burst intervals.

YET, even though Tabatas/HIIT edge out strength based circuits in the short-run, strength circuits are an absolutely necessary component for long-term weight loss success by helping you build muscle which increases your metabolism.

As you’re hopefully beginning to see in this best weight loss workouts for men guide, it isn’t simply any given workout that will ultimately help you lose weight…

But how those workouts fit together into a complete plan.

Weight Loss Workouts For Men #4

Bodyweight Workouts

Quick definition: It’s just you, your body weight, and 5 feet of floor space.

What’s bodyweight training all about?

Instead of using weights such as dumbbells or kettlebells, with body weight workouts, all resistance is provided from your own weight.

This type of training has obviously been around for as long as mankind itself and would have started with our ancestors climbing trees!

How will bodyweight workouts help me lose weight?

There are quite a few benefits to bodyweight workouts, as you can see below:

• You need no equipment at all

• Bodyweight exercise is good for beginners or those returning to exercise, as it aids in conditioning your body and strengthening stabilizer muscles

• You can do bodyweight workouts anywhere

• You will develop strength and overall body control

• There is tons of exercise variety

How do I do a bodyweight workout?

Because there are so many ways to do bodyweight workouts, I will give you examples of some great bodyweight exercise for each major body part (chest, back, legs, shoulders, etc).

And I’ll show you how you can combine these bodyweight exercises into a circuit.

• Chest - Push-ups up (30 seconds)

• Back - Pull-ups (30 seconds)

• Shoulders - handstand holds (10 seconds)

• Triceps - Bench dips (30 seconds)

• Biceps - Narrow grip, under hand pull up (20 seconds)

• Legs - Squats/lunges (30 seconds)

• Abs - Planks (30 seconds)

• Calves - Calf raises (30 seconds)

• Rest 1-minute before performing the circuit 2-3 more times

How would I rate bodyweight workouts for weight loss?

I am going to give bodyweight training a 7/10 when it comes to weight loss – due to versatility and simplicity (no equipment needed) – as well as the unique benefit of helping you gain stabilisation strength in addition to fat loss.

That said, bodyweight training is not quite as good at burning fat as HIIT, Tabatas, or even strength based circuits.

Weight Loss Workouts For Men #5

A Good Solid, Healthy Diet!

Quick definition: This is (by far) the MOST IMPORTANT factor in losing weight – being far more important than any given workout.

I thought this was a workout guide! What’s this about?

This last “workout” may seem like a bit of a trick.

YET this is perhaps the most important point in this entire workout guide.

Man-to-man, you could do all of the workouts listed above back to back, but if your diet is poor, your results will be too.

Fact #1: A big part of weight loss comes down to managing your calorie intake.

Yes, you can absolutely strive to BURN MORE calories using the great workouts we listed above. Yet, we always preach this truism in all of our weight loss programs…

Fact #2: When it comes to weight loss, you cannot out-exercise a bad diet!”

Here’s a powerful image (on the right) that we want to show you to drive this point home. 1 medium fries from McDonalds contains 500-600 calories, which is roughly equivalent to 1 hour of hard exercise.

What’s easier for you… finding an hour to exercise hard? Or following a good meal plan that keeps you full, increases your metabolism, and reduces your cravings for things like fries?

For me, it’s a no-brainer. A healthy diet is always the best weight loss foundation.

What are the weight loss benefits of a healthy diet?

To drive the importance of a healthy diet for weight loss home, here are 10 benefits of starting the proper weight loss eating plan.

A Healthy Diet provides you with…

• Faster weight loss

• More energy for work, play & exercise.

• Increased muscle tissue

• Better sleep

• Stronger immune system.

• Healthier digestive system

• Improved recovery

• Faster metabolism

Because you’re reading this article, you are probably interested in losing weight. That’s why we urge you to get started on a proper eating plan.

If you haven’t grabbed a copy of our Free 1-Day Weight Loss Meal Plan For Men, then I highly recommend you do that before trying any of these workouts. You can download it by clicking the box below!

Every sustainable and effective weight loss plan must start with a proper diet.

Here at the Fit Father Project, we specialize in creating the most simple, sustainable, and effective weight loss plans for men.

We can help you if you’re searching for a bulletproof plan 🙂

How would you I rate healthy eating for weight loss?

As I mentioned above, healthy eating is the “king of it all” when it comes to weight loss. I give this the full 10/10. If your nutrition plan is not in place, then any of the workouts you undertake will not have nearly the same benefit.

Get your nutrition workout in place and the rest will follow.

So, how should I start using this information?

Action Step #1: I highly suggest you get your healthy eating plan dialed in with our Free 1-Day Weight Loss Meal Plan.

Action Step #2: I would then suggest you follow something like the workout schedule below to maximize weight loss.

Mon – Tabata (Intense fat burn focus)
Tue – Circuit (Fat burn + muscle building)
Wed – HIIT (Intense fat burn focus)
Thu – Body-weight workout (strength + body control)
Fri – Tabata (Intense fat burn focus)
Sat – Fun, longer duration activity (like walking, hiking, or playing with family)
Sun – Rest, or as Sat

Alternatively, you could grab our Free 24-Minute metabolism boosting workout that we can deliver direct to your inbox TODAY, to get you started.

Summary: The 5 Best Weight Loss Workouts For Men

So there you have it, my friend! I hope you’ve enjoyed this comprehensive guide on the 5 best weight loss weight loss workouts for men.

I have shared with you what I consider to be the best weight loss workouts for men. Yet, as you probably know from personal experience, information without application is totally useless.

I want to challenge you to APPLY this information into your own life to see real results. Don’t let this be another article that you read and forget about.

The best way to ensure you take action is to ensure you hop on our Fit Father Project email list for weekly updates and more great guides on workouts, weight loss, healthy eating, and motivation.

Click here to join over 25,000 other men who subscribe to the Fit Father Project newsletter. You’ll receive your “Welcome Gifts” including our free meal plan + workout plan

Also, keep us up to date with your progress by revisitng our site, posting in the comments below, and checking out our Facebook page.

Our coaches, trainers or other Fit Fathers will be more than happy to share their insights or answers with you.

If you know any men that would benefit from this information, share it with them using the social media buttons below. We are here to help all those wishing to become a Fit Father!

Are you a busy guy that doesn’t have time to workout?

Worry no more…we have you covered with a simple & BULLETPROOF PLAN that actually guarantees your weight loss success.

Small note about research & case studies cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info about weight loss workouts for men.

Hey brother, I totally get it. I used to feel the same way myself.

My name is Dr. Anthony Balduzzi. I’m the head doctor and trainer here at the Fit Father Project. I’ve spent the past decade of my life helping fathers get permanently healthy for their families.  I’m damn proud to share that I’ve helped over 10,000 fathers lose over 75,000lbs of belly fat and pack on lean muscle.

In this short web-page, I’m going to share a few of my best workout secrets to show you exactly how to get FAST BELLY FAT BURNING RESULTS from a special new kind of workout called Fatburn Ignition Training “(FIT”) – in half the time of “regular” workouts.

These workouts I’m about to share with you are designed for work for BUSY fathers with tight schedules. The workouts are extremely effective – in just minutes per session. You just have to show up and put in the work.

Now, because we’re just getting to know each other. I need you to know this…

I will always shoot 100% straight with you about everything – especially about what it takes to lose belly fat, build muscle, and get healthy for life. I’m not the kind of guy that will sugar coat the truth.

Truth #1: Losing belly fat and building muscle is 100% possible no matter how busy your schedule is. I’ll show you the workout approach to start on this very page.

Truth #2: Losing belly fat and building muscle is 100% possible no matter how old you are. I’m also going to share stories of Fit Fathers in their 60s and 70s getting into better shape than most men in their 20s & 30s because of these new methods.

To be successful with your fitness goals though, you do need these following FOUR (4) Keys in place:

1) a FAST & SAFE workout that you can do anywhere – at the home or gym – to ignite your metabolism (*what we’ll be covering on this page!)

2) a SIMPLE & DELICIOUS meal plan that is designed to trim fat & build muscle.

3) a POWERFUL accountability system to keep you motivated and consistent.

4) a CLEAR 30-day goal – structured, achievable goals kickstart your motivation.

I have ADDITIONAL trainings on these other 3 aspects (eating, motivation, and goal-structuring) that I will share with you later…

Right now though, because your Facebook quiz result indicated you’re struggling to find time to exercise in your busy schedule, you and I are going to focus on the TIME-EFFICIENT EXERCISE portion.

You’re dealing with a very common problem called “Father No Time Syndrome.”

This is you if you have a very busy schedule with work, family, and responsibility… and you just can’t find the time to get a workout in – even though you know it’s super important to lose your belly fat and be the healthiest, most energetic version of you.

Don’t worry! Fixing Father No Time Syndrome is what I do for a living.

So BIG HELP is on the way right now…

This training page is super valuable and actionable! If you’re just here to skim, come back to this page when you have some time to read, learn, and invest in your health knowledge. Cool…? Cool.

Now that we know each other, let’s get you some results & knowledge with this training!

Our 2 Goals To Fix Your  Father “No Time” Syndrome Right Now…

On the rest of this page we have 2 main goals…

Goal #1: we will identify the #1 worst workout mistake busy guys make when trying to lose belly fat.

Goal #2: I’m going to give you 2 specific 30-minute workouts that you can start dropping your belly fat and building muscle FAST this week.

Let’s dive straight in to our first mistake…

#1 Mistake: Thinking You Need LONG Cardio Workouts To See Belly Fat Loss Results

If you’ve stepped foot into a commercial gym over the past few years, you’ve probably seen this very common heart rate chart showing the body’s different “training zones” (see this “devil chart” on the right).

Over the past decade, this single chart has been largely responsible for promoting one of the WORST EXERCISE MYTHS – namely that you should be performing low-intensity cardio in the “Fat Burning Zone” to lose weight.

Key Definition: Exercising in the “Fat Burn Zone” is essentially a very easy pace where you and I could comfortably carry on speaking togather – whether we’re walking, biking, or using the elliptical machine at the gym.

When we start needing to breathe harder and we’re no longer able to comfortably talk while exercising, we’re OUTSIDE the “Fat Burn Zone.” For most guys, exercising in the “Fat Burn Zone” roughly equates to when your exercising heart rate is somewhere between 100-130 beats per minute.

I want to direct your attention to the YELLOW shaded area with the words “Maximum Fat Burning Zone” on the chart. That are of the chart suggests that you SHOULD exercise at this low-intensity pace (100-130bpm heart rate) to burn the most fat. Yes, it is true that your body burns PRIMARILY STORED FAT when you’re doing light activity in this fat burning zone…

Here’s the problem: on average, low-intensity exercise in the “fat burn zone” burns 6-10 calories per minute.

Putting that number in context, each pound of that stubborn belly fat you want to lose contains roughly 3,500 stored calories.

Now, using some simple math…

At 6-10 calories burned per minute, to lose 1 SINGLE POUND of fat, you’d need to spend 6 hours using the treadmill or elliptical.

Does 6 hours walking to burn off 1 measly pound sound like a good use of your precious time when you may have 20+ pounds you’d like to lose?

Hell no! You’re already struggling to find time to exercise. How the heck will you find 6 hours to burn off 1 measly pound…!?

The reality is that low-intensity exercise in the fat burning zone takes a very, very long time to produce results… Time that you and I don’t have… time that is NOT worth the effort (or your sanity).

Thankfully, there’s a MUCH BETTER APPROACH that I’m going to share with you right now…

Here’s how to DOUBLE your EXERCISE RESULTS in HALF the time (The New Plan For You)

Because here at the FFP we’re always staying up to date with the latest health & fitness research for men…

Brand new research just proved that a new form of exercise called Functional Interval Training (FIT) produces 2x greater fat loss for men than traditional cardio in HALF the time (1)*.

We’re pretty damn excited about these results, because now us busy guys can get TIME-EFFICIENT RESULTS in less time. I’m going to explain exactly how to do FIT workouts in just a second.

For starters, the most important BENEFIT of FIT for you is this…

A single 30-45 minute FIT session can boost your fat burning metabolism for up to 48 hours!

…so no matter HOW BUSY you are… you can carve out 30-minutes for a quick FIT session before or after work to experience 24/7 fat burning, greater energy, and more productivity.

With this new FIT approach I’m about to show you, your body will begin burning more calories (and consequently) burning more belly fat ALL DAY LONG ON AUTOPILOT – not just while you are exercising.

So, at this point, you’re probably thinking…

“OK, Doc… So how do I actually do my first FIT-style workout?”

I’m so glad you asked. Essentially, FIT-style workouts switch back and forth between TWO (2) types of intervals…

1. “Burst Periods” of high-intensity where you’re putting in MAXIMAL effort for a short period of time.
2. “Recovery Periods” where you are still moving – yet recovering for your next  burst interval.

Here’s your FIRST of the two FIT Workouts I’m going to share with you…

“How to use FIT on a traditional cardio machine (like a treadmill, bike, or elliptical)”

1. Pick any cardio machine you prefer (treadmill, bike, elliptical, or just walking outside).
2. Start by warming up at a light place for 3 minutes to get your blood flowing.
3. Now that you’re warm, you’ll perform your first BURST PERIOD (30 seconds – 1 minute) of exercising as hard & fast as you can.
4. After you complete your burst, you’ll perform your first RECOVERY PERIOD (2 minutes) of exercise at a comfortable, lower-intensity pace before your next burst.

Repeat this 1 minute hard, 2 minutes recover cycle 5-10 more times.

Total workout time: 18-30 minutes

Now, this FIT-style of exercise is TWICE AS EFFECTIVE as doing 30-minutes of low-intensity cardio in the “fat burning zone” at a steady pace.

One of my favorite parts the FIT exercise approach is that you can perform is with nearly ANY TYPE of exercise you enjoy — swimming, biking, hiking, running, elliptical, or jumping rope.

As long as you follow the 1-minute hard, 2-minutes off structure, you will reap the metabolic boosting benefits. And with so many different kinds of exercise to choose from, boredom will never be an issue preventing you from getting a great workout.

Now Here’s the MOST EFFECTIVE Way To Do FIT Workouts

OK, so now that you understand the premise behind FIT, here’s how to make your Functional Interval Training workouts 2x more effective for fat loss…

As we just talked about, you COULD do this FIT style workouts using basic cardio-equipment (like an elliptical machine or treadmill)…

HOWEVER, performing FIT(burst alternating with rest) using the best strength exercises (like squats, shoulder presses, pushups, and rows) DOUBLES the effectiveness of this workout.

With the right sequence of strength exercises, not only are you boosting your metabolism with the burst-rest style training – but you’re also simultaneously training your muscles for greater strength, size, and endurance. It doesn’t get any more efficient than that.

Now, FIT workout using kettlebells or dumbbells is BY FAR my preferred method to beat “Father No Time Syndrome,” because you can do these workouts in minutes – ANYWHERE – at home or the gym.

Here’s a perfect FIT-workout using kettlebells (KB)/dumbbells (DB) to start:

• Exercise #1: KB/DB Front (Golbet) Squat
• Exercise #2: 1 arm alternating KB/DB Shoulder Press
  Exercise #3: 1 arm KB/DB Row
• Exercise #4: KB/DB Pushup

Here’s how to perform this routine:

• Perform Exercise #1 for 30 seconds, rest 30 seconds
• Perform Exercise #2 for 30 seconds, rest 30 seconds
• Perform Exercise #3 for 30 seconds, rest 30 seconds
• Perform Exercise #4 for 30 seconds, rest 30 seconds

After you complete 1 pass-through of all exercises, rest 1 minute, and then repeat the cycle for 4 more times (5 cycles total).

Total Workout Time: 25-minutes

Summary: 5 Key Points To Beat Father No Time Syndrome

1. STOP doing LONG workouts of low-intensity “steady state” cardio. These are exercises like treadmill jogging or using the elliptical machine at a constant, slow pace.

2. START using FIT-style “BURST” workouts that alternate intervals incorporating intervals of 1-minute max-effort burst with 2-minute recovery periods in between. You can apply this FIT interval training for an extremely effective 30-minute fat-burn workout.

3. Even better: use FIT with functional strength exercises. Try out the FIT kettlebell/dumbbell workout to build strength and lose fat at the same time.

4. SUPER IMPORTANT #1: Even with the best workouts, you CANNOT out-exercise a BAD DIET. Period. If your nutrition is NOT in check, you’ll need to fix that first – otherwise you will be spinning your wheels making ZERO PROGRESS.

5. SUPER IMPORTANT #2: If you liked the info on this page, you are going to be BLOWN AWAY by how simple, powerful, and structured the FF30X program is. Make sure to check that out to see if it’s a good fit for you!

I’ll be sending you more training over the next few days,

P.S. If you have ANY QUESTIONS about this FIT routine, your own health/fitness goals, or if the FF30X program would be a good fit for you, send me an email at [email protected].

Small note about research & case studies cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info.

Learn how to lose weight fast in your 40’s and over.
By Stuart Carter, Men’s Health Coach & Head Trainer, The Fit Father Project

Perhaps for the first time you’ll be asking “How do I lose weight fast?”

Of course, in reality this has been a gradual process.

But, the combination of being the wrong side of forty and realizing you’re just not going to be able to wear your favourite trousers any more, is usually enough to make you take a good look in the mirror.

Realizing you need to lose weight is only the first step!

The second is the most important.

Many men will experience a burst of motivation.  You’re likely to speak to a friend who already works out, or look in a magazine.  You will, almost certainly discover a plan to lose weight and then start it in earnest.

Unfortunately, most men don’t take the time to look around to find proven weight loss tips for men.

Thankfully you have looked around, and have found yourself here… in the RIGHT place.

Here at the Fit Father Project, you will find valuable information regarding the best way to approach weight loss.

We have suggestions about how to lose weight fast, as well as our free resources, the 1-Day meal plan and the 24-min workout.

These resources will help get you underway on the right foot, losing weight fast and also changing your habits for sustainable, long-term weight loss.

What most guys do when they want to lose weight fast, is to throw themselves into the first exercise-only routine they see, rather than a complete healthy eating and exercise plan. They find themselves quickly disappointed when they don’t have the success they’d hoped for:

Why Does The Exercise-Only Approach Not Enable You to Lose Weight Fast?

In truth, if you manage to stick to an exercise-only plan, sometimes you can lose weight fast.  However; there are several reasons why jumping into that type of routine is not a viable option to reach your target:

Exercise is only part of the battle

It is certainly true that exercise is good for you.  It increases your metabolic rate, improves blood flow and can improve energy levels.  In short it can keep you healthy.

However, by itself exercise will not burn enough calories to help you lose weight fast.

Low intensity exercise will only burn around 6-10 calories per minute, so to burn the 3,500 calories in 1lb of body-fat, you’ll need to do between 6 and 9 hours exercise!

Also, the latest research shows that as soon as you are accustomed to completing an activity regularly, your body will not burn as many calories as it did when you first started it.

Your body will adapt, so your exercise plan will have to adapt along with it and be combined with a good healthy eating plan, just like that inside Fit Father 30X.

Research shows that the majority of ways to lose weight fast are affected by the adjustment of your body to exercise.

Once you have adjusted, your body will stop losing weight and may even gain weight; in the form of muscle mass.  The solution must be found by looking at the food which goes into your mouth.

Unsuitable workout

Too many men start the first exercise-only plan they see.  Unfortunately, this is not always successful.

Everyone has different needs and comfort zones; if you are naturally a runner then you may not enjoy cycling, for example.

Following a generalised exercise plan will simply leave you unsatisfied and looking for excuses not to complete your routine.

Motivation

An unsuitable workout also links in with your motivation.  If you don’t enjoy your routine you’ll quickly stop doing it.

Research also suggests that if you exercise with a friend you’ll be more motivated to complete the routine.  You’ll also be able to push each other to do better.

Injury

You must start exercising gradually; if you don’t, you’re likely to injure yourself.

This will put you out of action and can delay your ‘lose weight fast’ plan by weeks or even months!

The Solution

Most people think about their food consumption when they start to lose weight.

However, this is usually limited to cutting out cookies, chips and beer.  Whilst this may help it’s not enough in the long term.

At thirty your body will start to slow down, this is a natural process which results in less growth hormone.

This allows your body to build up fat reserves and lose muscle.

You cannot continue to eat and drink like you did in your twenties and expect your body to process it in the same way.

Instead you must look at what food you’re putting into your body.

If you read the Fit father 30X Overview letter you’ll see why food is the real thing preventing you from your goal to lose weight fast and become healthier.

You can also read the weight loss tips for men article we’ve put together for you and see why a combined healthy eating plan and exercise program is such an important part of your weight loss goals.

You Are Not Alone

Whilst there are a few men who seem to stay lean without exercising, this is a rarity and does not mean that they are healthy!

The slowing of your metabolism is part of ageing, but adding the pounds doesn’t have to be!

By joining the Fit Father Project you’ll learn what you need to do to lose weight fast and keep it off.

You’ll be able to watch your children grow and be comfortable taking your top off at the beach.

Perhaps, like me, you’ll simply take pleasure in knowing that you can keep up and even beat your children in a race!