Try This Full Body Workout For Mass To Build Serious Muscle.
By Stuart Carter, Head Trainer & Men’s Health Coach, The Fit Father Project

You’re looking for a full body workout for mass? Perfect, that’s exactly what this article will show you. Dive in and find out just what you need to do, to pack on muscle and become the best version of yourself.

I’ll walk you through what types of exercises will give you the best ‘bang for your buck’, what reps and sets to use, and how building mass will be of benefit to you.

Here at the Fit Father Project, we offer a variety of exercises and tips to complete a full body workout for mass.

We’ve helped thousands of men, just like you, to transform their bodies by adding muscle mass and losing body-fat.

Let’s dive on in!

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Use this lean muscle workout for a complete body transformation.
By Stuart Carter, Head Trainer & Men’s Health Coach, The Fit Father Project

Want to build muscle and torch body fat? What you need is a lean muscle workout that can help you do both, as efficiently and effectively as possible.

All you need is 2 dumbbells/kettlebells and 5 feet of floor space… and some determination.

In this article, I’m going to lay out exactly what you need to do, to get in great shape by adding lean muscle and burning body-fat at the same time.

You can do this by having the right healthy eating plan and working out using a process called Metabolic Resistance Training.

Metabolic resistance training is a lean muscle workout that involves doing full-body resistance training with lighter weights (or bodyweight), higher reps and shorter rest breaks.

Below, I’ll outline what your eating plan will need to contain and give you an example of a good lean muscle workout that will work to give you SOLID results.

Let’s dive on in!

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Learn how you can burn belly fat with these top fat burning workouts for men
By Stuart Carter, Head Trainer & Men’s Health Coach, The Fit Father Project

Getting rid of belly fat can be hell, right? Well, I’m here to show you 3 great fat burning workouts for men that will help you strip away belly fat and melt your man boobs in no time at all.

If you haven’t visited this site before, I want to welcome you and let you know that you’re in safe hands here.

The Fit Father Project has already helped more than 25,000 men lose over 90,000lbs of fat and it’s our mission to help over 100,000 men by the end of 2020.

We’re determined to get as many men as possible in great shape and better health, so they can live longer and stronger to protect and care for their families.

As you’ve found this article, I want to congratulate you on making the decision to search for a way to lose fat and become healthier. It’s testament to you as a man and possibly as a Father, that you want to become a better version of you.

In this article, I’m going to walk you through some simple fat burning workouts for men that you can do in the comfort of your own home, in the park or at a gym.

I want to make it as easy as possible for you to do these workouts, so as well as being convenient, they’re fast and effective too.

With that in mind, let’s get stuck in and take a look at the first one.

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The 3 Best Weight Loss Workouts For Men Over 50 by Stuart Carter, Elite Men’s Health Coach, The Fit Father Project

When you’re searching for the best weight loss workouts for men over 50, you’re not just after some ‘hints and tips’ are you? You want results and you want to know exactly what to do to get them, right? I’ll show you right here, right now!

I’m going to share with you tried and tested weight loss workouts for men over 50 that have worked for thousands of men like you.

Men that have made the decision to change their bodies, change their health and ultimately, change their lives.

If you’ve never visited the Fit Father Project before, let me tell you a little bit about us.

We’re a team of men’s health doctors and trainers that want to provide you with all the information you need to lose weight, get fit, get healthy and live longer for yourself and your family.

Here at the FFP, we have helped over 10,000 men lose 75,000 lbs in weight and we are on a mission to help another 10,000 this year.

We’re increasing our team of men’s health professionals so we can bring you more great resources to help you on your journey.

So now you know who we are and what we’re about, let’s dive right into what you came here for, the 3 best weight loss workouts for men over 50. Enjoy!

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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!

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)

To get into good shape and stay as healthy as we can for longer, men in their 40s, 50s and 60s need to regularly train with weights or resistance to get the benefit of these 3 key effects.

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 & finally get 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. 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

In this short guide of the most effective workout routines for men over 40, I’m going to show you which routines will allow you to train smart and safely as you get into your 40’s, 50’s or older.

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.

Spoiler alert! There’s also a “4th bonus workout,” but I’ll leave you to find out what that is later.

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. 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

Are you looking for weight loss workouts? If so, this article is exactly what you need. In it, I’ll walk you through an honest, unbiased review of the top 5 weight loss workouts for men.

You’ll learn what these workouts are, how they can help you, how you do them and what my overall ‘out of 10’ mark is for each.

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 can help you lose weight, increase your metabolism and build muscle. This is what we help guys like you do!

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