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UPDATE – Saturday March 21, 2020:

Check back in regularly for more updates. We will be updating this guide with BIG UPDATES as they become available. The rest of this extensive guide is also staying up to date.

COVID-19 first symptoms may be STOMACH ACHE, bloating, or diarrhea… and not necessarily a cough.

Although COVID-19 is a respiratory virus (as we’ll discuss on the next page), new research is suggesting that nearly HALF of all COVID-19 infected individuals experience stomach ache as a primary symptom.

Read more here and more here.

Practical Insight: If you have a multi-day persistent stomach ache… that may be early signs of COVID-19 infection. Self-quarantine. Stay hydrated. Take your temperature. Monitor for cough progression. If symptoms persist for 2+ days, call your doctor/get tested.

Confirmed cases in the USA are “Rising Faster Than Any Other Country” (read full story here).

Here’s the graph:

The cases effectively doubled in 1 day (18 to 19th). We may see something similar today.

This massive rise in cases is likely due to 1) the fact that the USA has been pitiful on testing over the past few weeks and we’re just seeing the cases that were previously infected…. 2) COVID19 is also very contagious (R0 of ~2; if you don’t know what that means yet… read this guide).

Have something you believe is worth contributing from today’s news?

Email us here: covid@fitfatherproject.com

You can watch the full in-depth run-down of this article in the video below:

Background Questions (Virus Transmission, Symptoms, & More):

• • What is SARS-CoV-2? How does it infect the body?

SARS-CoV-2 is a respiratory virus that primarily impacts the lower respiratory tract and its main symptoms are:

• Cough
• Fever
• Shortness of breath
• Headache, malaise, loss of appetite.
• Can also cause rash, GI upset, and night sweats.

In mild cases, the virus will run its course and resolve on its own.

But if the Coronavirus infection progresses to a critical level, it causes pneumonia and uncontrolled inflammation which results in:

• Severe swelling and accumulation of fluid in the lungs.
• Damage to the membranes where gas is exchanged in your lungs (the alveolar-capillary barrier).
• This can eventually lead to Severe Acute Respiratory Syndrome (SARS).
• Can lead to a secondary infection with bacteria (pneumococcus /staph aureus).

The disease spreads via droplets in the air. The droplets can enter a person from those who cough and sneeze and the “spray” from the droplets enter the mouth, nose, or eyes of others.

The disease process SARS-CoV-2 causes is called COVID-19. We will use the generally accepted “COVID-19” term throughout this document for simplicity.

COVID-19 is in the Coronavirus family as it has “spike” proteins on its surface that give it its characteristic shape. COVID-19 uses these “spikes” to infects cells through ACE-2 receptors that are found in lung and intestinal cells primarily.

• • Where did COVID-19 come from?

“We have 2 proposed scenarios. In one scenario, the virus evolved to its current pathogenic state through natural selection in a non-human host and then jumped to humans.

This is how previous coronavirus outbreaks have emerged, with humans contracting the virus after direct exposure to civets (SARS) and camels (MERS).

The researchers proposed bats as the most likely reservoir for SARS-CoV-2 as it is very similar to a bat coronavirus. There are no documented cases of direct bat-human transmission, however, suggesting that an intermediate host was likely involved between bats and humans.”

In the other proposed scenario, a non-pathogenic version of the virus jumped from an animal host into humans and then evolved to its current pathogenic state within the human population. For instance, some coronaviruses from pangolins, armadillo-like mammals found in Asia and Africa, have an RBD structure very similar to that of SARS-CoV-2.

A coronavirus from a pangolin could possibly have been transmitted to a human, either directly or through an intermediary host such as civets or ferrets.

Read more: https://www.sciencedaily.com/releases/2020/03/200317175442.htm

• • How quickly do symptoms develop? What are the most common symptoms? And what are the common symptom progressions?

The symptom progression follows this general pattern:

• 4-5 days of high fever → 50% of time things can progress to pneumonitis (inflammation of the lung surface) → which can lead to SARS (whole lung inflammation).

The median incubation period was estimated to be 5.1 days (95% CI, 4.5 to 5.8 days), and 97.5% of those who develop symptoms will do so within 11.5 days (CI, 8.2 to 15.6 days) of infection. These estimates imply that, under conservative assumptions, 101 out of every 10,000 cases (99th percentile, 482) will develop symptoms after 14 days of active monitoring or quarantine.

Source: https://www.ncbi.nlm.nih.gov/pubmed/32150748

• • How contagious is Covid 19? How does it compare to the seasonal flu?

Viewed through numbers:

• The term “R0” tells you the average number of people who will catch a disease from one infected person.
• If R0 equals 1, each existing infection causes one new infection. The disease will stay alive and stable, but there won’t be an outbreak or an epidemic.
• If R0 is more than 1, each existing infection causes more than one new infection. The disease will spread between people, and there may be an outbreak or epidemic.
• If R0 is less than 1, each existing infection causes less than one new infection. In this case, the disease will decline and eventually die out.
• Swine Flu (1918 – 50 million deaths) R0: 1.4 – 2.8
• Swine Flu (2009) R0: 1.4 and 1.6
• Seasonal Flu: 1.4
• The WHO says the R0 is between 1.4 and 2.5, meaning every infected person will, on average, infect about two more people. A team of researchers in China calculated the R0 as between 2.24 and 3.58 (bioRxiv 2020, DOI: 10.1101/2020.01.23.916395).
• Measles R0: 12 to 18 (things could be worse)
• Practically speaking, coming into any close contact, even within 60 seconds of an infected person is enough to spread it.

• • Can I transmit COVID-19 if I have no symptoms?

YES!

• https://www.nejm.org/doi/full/10.1056/NEJMc2001737
• https://www.nejm.org/doi/full/10.1056/NEJMc2001468

• • How long does Covid19 live on surfaces?

SARS-Cov-2 (COVID-19) is detectable in aerosols (liquid droplets suspended in air) for up to three hours, up to four hours on copper, up to 24 hours on cardboard and up to two to three days on plastic and stainless steel.

Source: https://www.nih.gov/news-events/news-releases/new-coronavirus-stable-hours-surfaces

• • I see all the media hype and hysteria and I get that it’s pretty contagious… but how dangerous is it really?

“About 81% of people who are infected with the coronavirus have mild cases of COVID-19″, according to a study published Feb. 18 by the Chinese CDC and Prevention.

About 13.8% report severe illness, meaning they have shortness of breath, or require supplemental oxygen, and about 4.7% are critical, meaning they face respiratory failure, multi-organ failure or septic shock. The data thus far suggests that only around 2.3% of people infected with COVID-19 die from the virus (we’ll cover this more later).

People who are older or have underlying health conditions seem to be most at risk of having severe disease or complications. While there's no need to panic, people should take steps to prepare and protect themselves and others from the new coronavirus.

• • What factors increase your risk of having more serious complications from COVID-19?

The 3 biggest factors we’ve seen so far:

• High blood pressure (Hypertension)
• Diabetes
• Heart Disease
• Kidney disease

You will hear the term “comorbidities” when people are mentioning these conditions; it means the simultaneous presence of multiple disease conditions.

A new Italian study reports a high prevalence of hypertension amongst those who died. It is hard to know what to make of those raw rates as the patients who died were also quite older. The prevalence of Hypertension in those who died (76%) was higher than diabetes (36%), heart disease (33%) and CKD (18%).

Source: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2763184

Being over 65 is a risk factor… although (as we’ll see later) … young people can get it too.

• • Can I get it even if I have a “strong” immune system?

Yes. This virus is very contagious. That said, having a strong immune system will reduce your likelihood of developing severe complications (pneumonia, SARS).

• • How is Covid 19 spread? What is the transmission process?

From CDC: The [Corona] virus is thought to spread mainly from person-to-person.

Between people who are in close contact with one another (within about 6 feet) [airborne]

Through respiratory droplets produced when an infected person coughs or sneezes.

These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs.

• • Why do Children get affected less? Is that true?

Yes. Children are less symptomatic. That doesn’t mean they are infected less; they still can be and can pass the virus on. Children are much less symptomatic.

Yes. However, more recent studies suggest children are as likely as adults to become infected. In a study reported March 5, researchers analyzed data from more than 1,500 people in Shenzhen, and found that children potentially exposed to the virus were just as likely to become infected as adults were, according to Nature News. Regardless of age, about 7% to 8% of contacts of COVID-19 cases later tested positive for the virus.

One theory why children appear to be less affected with COVID-19 is that their lung cells may express less ACE2 and have fewer ACE2 receptor binding sites to allow SARS-CoV-2 to invade. ACE2 is increased by some medications, including ibuprofen, which led some to conclude that ibuprofen may be dangerous if you have SARS-CoV-2 infection.

Another theory is that children (especially those under 10) have 10x more melatonin production than older adults. Melatonin plays a large role in suppressing the severe inflammatory response to COVID-19.

• • Are men more likely to get Covid 19 than women?

Yes. Slightly more; although not as drastically different as previously thought.

Read more: https://www.statnews.com/2020/03/03/who-is-getting-sick-and-how-sick-a-breakdown-of-coronavirus-risk-by-demographic-factors/

This may have to do with hormonal factors of the fact that women have stronger immune systems (less cancer; more auto-immune)

• • Do you get immunity after being infected?

Time will tell. There are different strains of SARS-Cov-2… and there have been cases of secondary infections (read more here).

The Chinese scientists coined the terms the “L” and “S” strains. “S” seems to be the older and weaker version of the virus. Chinese researchers suggest that the L strain is more “aggressive”, either transmitting more easily or replicating faster inside the body.

See this: https://www.cnbc.com/2020/03/04/coronavirus-chinese-scientists-identify-two-types-covid-19.html

• • Can the virus cause infection if exposed to my eyes?

Likely yes.

Read this: https://www.tandfonline.com/doi/full/10.1080/09273948.2020.1738501

• • Are there multiple strains of Covid? Can it mutate?

Yes. There seem to be two major strains right now. An aggressive strain that initially started in Wuhan and a less aggressive strain.

Based on how the virus replicates, it can mutate fairly easily; this could make the virus LESS or MORE deadly.

See this: https://www.cnbc.com/2020/03/04/coronavirus-chinese-scientists-identify-two-types-covid-19.html

• • Do face masks help prevent COVID?

Simple face masks do not prevent COVID infection, but masks can help us globally by cutting the chance of the disease being passed on. If you’re showing symptoms of coronavirus, or have been diagnosed, wearing a mask can also protect others.

N95 respirator masks can prevent COVID.

• • What is social distancing and why does it matter?

We need to remember the story of Philadelphia v St. Louis in the 1918 Flu Epidemic (Philly had 12,000 deaths after hosting a 200,000 person parade). There were 47,000 reported cases in just four weeks.

“Mitigation requires heavy social distancing. People need to stop hanging out to drop the transmission rate (R), from the R=~2–3 that the virus follows without measures, to below 1, so that it eventually dies out.”

• • What does “flattening the curve” mean?

It means implementing social measures to ensure we don’t get a massive SPIKE in infections in a short period of time (see graph of Philadelphia above… which did experience a spike) which will tax (and potentially collapse) the healthcare system leading to more deaths.

We need to weigh balancing these measures with the economics of keeping people at home.

• • What is the fatality rate of Covid? What’s the mortality rate? And what’s the difference?
    

According to the World Health Organization (WHO), the current case fatality rate, a common measure of what portion of confirmed patients die from a particular disease, stands at 3.4%.

This figure could be an overstatement, because mild cases of the disease are less likely to be diagnosed. Or it could be an understatement, because many patients have already been diagnosed with the virus but have not yet recovered (and may still die).

Mortality represents the number of deaths per unit of population (100,000 now generally used and indicated) which population consists of the sick and the well, thus:

Mortality = deaths (for a given illness)/unit of population (100,000 sick and well)

Conservatively, the mortality rate of COVID-19 is 1% – 1.5% (10-15x more deadly as the flu which has a 0.1 % mortality rate)… but data varies by country.

These numbers can be scary at scale… if 1 billion people get COVID (and we say mortality is 2%), then that would be 20,000,000 theoretical deaths.

• • Where can I see the virus spreading map and updates?

Here: https://coronavirus.jhu.edu/map.html

• • Does heat affect the virus?

Yes. Covid does not replicate well in heat. It replicates best in cooler, low-humidity climates.

Summer may be good for slowing the spread.

• • Are “young” people safe?

No.

Read more: https://www.washingtonpost.com/health/2020/03/19/younger-adults-are-large-percentage-coronavirus-hospitalizations-united-states-according-new-cdc-data/

• • How much testing is happening?

It varies widely by country. See this graph: https://ourworldindata.org/covid-testing

USA as of 3/19/2020 – around 45,000 tests (equivalent to 5 tests per million)

Sources: https://docs.google.com/spreadsheets/d/17YyCmjb2Z2QwMiRRwAb7W0vQoEAiL9Co0ARsl03dSlw/edit#gid=508476959

• • Where can I get tested?

Call your local doctor.

Drive-in centers popping up in all states now: https://www.cdc.gov/coronavirus/2019-ncov/cases-updates/testing-in-us.html

• • Can my pets get sick?

Very unlikely. But there are random cases.

Pets probably can’t transmit to humans. One dog in China contracted a ‘low-level infection’ from its owner, who has a confirmed case of COVID-19, meaning dogs may be vulnerable to picking up the virus from people, according to The South China Morning Post.

The infected Pomeranian has not fallen ill or shown symptoms of disease, and no evidence suggests that the animal could infect humans. Several dogs and cats tested positive for a similar virus, SARS-CoV, during an outbreak in 2003, animal health expert Vanessa Barrs of City University told the Post.

‘Previous experience with SARS suggests that cats and dogs will not become sick or transmit the virus to humans,’ she said. ‘Importantly, there was no evidence of viral transmission from pet dogs or cats to humans.’” Read more here.

• • What to do if myself (or family member) get sick:

• Self quarantine
• Bed rest
• Hydration / fluids
• Simple but adequate nutrition – including the following supplements:
• Zinc: 50mg per day
• Vitamin C oral (to bowel tolerance… “until you have diarrhea)
• Melatonin: 1-5mg
• Vitamin D: 5,000 IU
• Monitor temperature, weight, blood pressure, pulse
• Monitor Pulse Ox (to watch for hypoxemia – low oxygen in blood)
• Normal levels are 95-100 on a pulse ox
• Breathe through nose as best as you can.
• Contact your doctor if experiencing shortness of breath/ trouble breathing at night.

• • What happens if my child has a fever? Should fever be treated?

If your child has a fever, the first thing is to NOT PANIC. FEVER IS YOUR FRIEND. FACT. Fevers turn on the body's immune system. They help the body fight infection. Normal fevers between 100° and 104° F (37.8° – 40° C) are good for sick children.

Take a deep breath, and remind yourself that fever is helping your child get better faster and also be less contagious to others. But, you do NOT have to just sit idly by while your child suffers. Read more from Dr. Elise Song, MD | Pediatrician (see her blog here).

Keeping a fever in control by the use of hydrotherapy using a tepid bath with sponging or immersion in water lower than the temperature of the body (85–90 degrees Fahrenheit, or 29.4–32.2 degrees Celsius).

This works just fine in most situations. Report to fever lowering medications and seek medical attention only when there is difficulty in keeping the beneficial fever in a safe range.

There are cases when fever needs to be addressed (prolonged fever greater than 104).

• • Should I use advil, tylenol, or NSAIDs to treat pain or fever?

Fever is the body’s natural response to increase immune system activity. In most cases, it’s best to AVOID these medications – unless you are specifically taking them as prescribed by a doctor for a medical condition.

NSAIDS may increase susceptibility to virus? There is conflicting opinion. France says yes. WHO says no.

NSAIDS lower glutathione – one of our bodies’ KEY natural antioxidants (see this). Most chronic disease processes are associated with low glutathione levels.

Lowering fever may make you feel better, but can actually prolong the illness.

Therapies (Medications, Supplements, Exercise, Food, & More)

• • What is the timeline on COVID-19 Vaccine? How are vaccines developed?

Current platform is using the SPIKE protein antigen on the COVID: https://www.ncbi.nlm.nih.gov/pubmed/27076136

Monoclonal antibody vaccine: https://www.biorxiv.org/content/10.1101/2020.03.11.987958v1.full

“Neutralizing antibodies can alter the course of infection in the infected host supporting virus clearance or protect an uninfected host that is exposed to the virus4. Hence, this antibody offers the potential to prevent and/or treat COVID-19, and possibly also other future emerging diseases in humans caused by viruses from the Sarbecovirus subgenus.”

Human trials are beginning now, which is crazy fast (read more here).

According to this interview with Vaccine Researcher Dr. Offit who developed a vaccine for the Rotavirus, most vaccines take 10-20+ years to develop. See full interview here.

• • Promising therapy: what is plasma antibody therapy?

Infusions of antibody-laden blood have been used with reported success in prior outbreaks.

“We give plasma derived from blood taken from coronavirus patients who have recovered, and injecting that into other patients in an attempt to potentially jumpstart their own immune response.

To do so, we collect the blood, concentrate that and have the ability, once it’s pathogen-free, that is virus-free, be able to give that to other patients and the immunoglobulins, the immune response could potentially provide a benefit to patients.”

Read more: https://hub.jhu.edu/2020/03/13/covid-19-antibody-sera-arturo-casadevall/

• • Promising therapy: anti-malarial drugs… chloroquine and hydroxychloroquine (Plaquenil)?

Malaria is a parasite transmitted by mosquitoes in many tropical and subtropical regions. We’re finding that anti-malaria drugs are working against COVID-19.

The main anti-malarial drugs being tested are hydroxychloroquine (Plaquenil) and chloroquine.

Research on Chloroquine on COVID 19: https://pubmed.ncbi.nlm.nih.gov/32150618.

How do these drugs: it seems to alter the pH inside cells not allowing them to become acidic due to the process through which COVID replicates.

These drugs seem to be effective:

• 36 patients were enrolled in the trial, including 16 infected controls and 20 treated patients. The test group was given 600 mg daily of Plaquenil, which is on the WHO’s List of Essential Medicines and has been used for malaria, rheumatoid arthritis, and lupus.
• At day three, the study reported, 50 percent of the treated group turned from positive to negative for the COVID virus.
• By day six, 70 percent tested negative.
• As intriguing, of the 20 test patients, six who were treated with both Plaquenil and the antibiotic azithromycin did even better, the team reported. Five of the six, or 83 percent, tested negative at day three. All six, 100 percent, tested negative at day six.
• Meantime, the control patients largely stayed sick longer. On days three and six, just 6.3 percent and 12.5 percent, respectively, tested negative. The research paper did not include how they were alternatively treated.

They are not without side effects (drug-induced psychosis): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2552796/

• • Promising therapy: HIV drugs (lopinavir, ritonavir and remdesivir)?

How does it work:

Side-effects: potential liver damage. Read more here and here.

• • Is there any truth to the Chicken Soup is good?
    

Maybe 🙂

Many viruses (like Coronaviruses) and common “sniffles-causing” Rhinoviruses reproduce better at lower temperatures… the vapor from soup may interfere from them.

Don’t use blow dryers up your nose 🙂 https://www.snopes.com/fact-check/hair-dryer-coronavirus/

• • What other helpful things do you suggest?

1. Wim Hoff Breathing Exercises: https://www.youtube.com/watch?v=nzCaZQqAs9I
• This is great for your immune system and mental wellbeing.
2. Daily Meditation. A calm, balanced mind and nervous system will help you on ALL levels of this situation.
3. Healthy nutrition (fruits, veggies, low in sugar).
4. Daily exercise. (See this PDF for some of our free workouts:) https://documentcloud.adobe.com/link/track?uri=urn%3Aaaid%3Ascds%3AUS%3A4cd5b525-12f4-4a93-828d-7dd324fad73b
5. Get our workouts sent to your email here:
• For Men: https://www.fitfatherproject.com/get-free-workout
• For Women: https://fitmotherproject.com/get-free-fmjs
6. Taking a detox from media/hysteria headlines and connecting with your family & friends.

• • Is Vitamin D3 helpful?

Yes. It helps strengthen your immune system.

Take it daily. Or, if you’re healthy, get sunshine (the best form).

• • Is Zinc helpful?

Yes. It helps boost your immune system.

50mg daily. Zinc gluconate. This supports your immune system

• • Is Vitamin C helpful?

Yes! Despite headlines saying it’s “not effective.” It is helpful. See IV usage below.

There is a longstanding history of Vitamin C’s role in the immune system:

• Vitamin C, also known as ascorbic acid, is a powerful antioxidant. Vitamin C has long been known to boost immune function, but early studies are finding that high dose vitamin C might actually be able to reverse the effects of the Coronavirus.

High doses of vitamin C is speculated to mitigate the massive inflammation and subsequent respiratory failure seen in Coronavirus infection by:

• Suppressing the dramatic inflammatory response in the lungs
• Preventing the accumulation of immune cells in the lungs
• Minimizing the release of cytokines
• Slowing down the reproduction and spread of the virus within the body
• Giving the immune system a much-needed boost

Essentially, the focus of this nutraceutical treatment is to flood the body with compounds that enhance and balance the body’s natural immune reaction. Our bodies’ Vitamin C usage increases in the presence of an infection/immune system demand.

How much to take: Orally, 1000mg 1x/day is a fine starting point. If you’re feeling symptoms, increase Vitamin C intake (500-1000mg) every few hours to until you have loose stools.

• • Promising Therapy: Vitamin C IVs

In serious cases, doctors are using high dose Vitamin C IVs in China and South Korea very effectively to cure people of Covid-19. The protocols and dosages are outlined by Dr. Richard Chang MD here: https://www.youtube.com/watch?v=54D62zap67c&feature=emb_title

Summary of high-dose C therapy IVs: Those treated with High Dose IV Vit. C: Patients were given:

• 10 – 20 grams all recovered; no one died, 3 – 5 days shorter hospital stay.
• One patient in critical condition was given 50 g of Vit C. over a period of 4 hours; this brought a patient who was deteriorating rapidly back to wellness.

• • Is Melatonin helpful?

Yes! There is a lot of promising research and case studies showing that melatonin is very helpful in both treating and preventing COVID-19.

How? Melatonin blocks a main inflammatory mediator that can get you super sick (an inflammasome called: NLRP3). This is one reason that children under 9 rarely present with severe symptoms, as they have 10x the peak melatonin levels as older adults.

Dose: 1mg/day; can use up to 20mg safely. That said, more is not necessarily better.

• • What about ACE-2 Blocking medications? Doesn’t COVID enter via the ACE-2 receptor?

Because of this, some research is focusing on the use of angiotensin-receptor blockers – a class of compounds that block ACE-2 receptor sites in the treatment of Coronavirus.

This is intended to halt – or at the very least slow down – the virus’s ability to attach and enter the body.

While prescription angiotensin blockers include drugs like Cozaar or Diovan, there are some natural compounds that exert angiotensin-receptor blocking effects such as:

• Taurine
• Resveratrol
• Fiber
• Garlic
• Vitamin C
• Vitamin B6
• Coenzyme Q10
• Celery
• Gamma linoleic acid/dihomo-gamma-linoleic acid (GLA)

Read more about natural ACE inhibitors: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3989080/

The use of angiotensin-receptor blockers in the treatment of Coronavirus is still in the very early stages and will require significantly more research to reveal it’s true

• • Potential therapy: use of mushrooms

What type of Mushroom?Chaga, Reishi, Shitake, Maitake.

Mushrooms are very strong immune modulators and help fight and prevent viruses.

Look into getting a blended mushroom supplement with these key mushrooms.

Research:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6942843
https://www.ncbi.nlm.nih.gov/pubmed/23351405

Other Interesting Stuff & Closing Notes:

• • Is the virus affected by the sun’s cycle?

Based on the data, it seems possible if not very likely.

Our current solar minimum cycle makes it more likely that viruses will spread.

Read this and this.

We are currently entering a solar minimum phase: https://www.weather.gov/news/190504-sun-activity-in-solar-cycle

• • Does having gotten the Flu Vaccine make me more susceptible to getting Coronavirus?

Maybe. There is a connection.

Read this on viral interference: https://www.ncbi.nlm.nih.gov/pubmed/31607599

• • Should we have seen this coming?

Event 201 (hosted by Johns Hopkins) was a simulation that happened in 2019 of what would happen if a virus got loose. 65 million people died in that simulation.

Should we have seen this coming? Maybe.

Read more here: https://hub.jhu.edu/2019/11/06/event-201-health-security/

• • How is this affecting the health care system?

Shortage of key medical supplies (ventilators, masks, and drugs are key).

Decrease in HIPPA laws and doctors practicing across state lines.
https://www.phe.gov/emergency/news/healthactions/section1135/Pages/covid19-13March20.aspx?fbclid=IwAR1FXKzk3sG14ws5yFuth4ojGSE6ijlX_KAh4sIKaVmoSUki2L4eYj8Qyoc

• • What is the most important thing we can do?

1. Slow the spread.
2. Stay connected to one another.
3. Spread positivity and service.
4. Fear is more contagious than anything.

https://www.theatlantic.com/ideas/archive/2020/03/coronavirus-cancel-everything/607675/

• • South Korea’s Treatment Guidelines:

According to the Korea Biomedical Review, the South Korean COVID-19 Central Clinical Task Force guidelines are as follows:

1. If patients are young, healthy, and have mild symptoms without underlying conditions, doctors can observe them without antiviral treatment;
2. If more than 10 days have passed since the onset of the illness and the symptoms are mild, physicians do not have to start an antiviral medication;
3. However, if patients are old or have underlying conditions with serious symptoms, physicians should consider an antiviral treatment. If they decide to use the antiviral therapy, they should start the administration as soon as possible:… chloroquine 500mg orally per day.
4. As chloroquine is not available in Korea, doctors could consider hydroxychloroquine 400mg orally per day (Hydroxychloroquine is an analog of chloroquine used against malaria, autoimmune disorders, etc. It is widely available as well).
5. The treatment is suitable for 7 – 10 days, which can be shortened or extended depending on clinical progress.

• • Treatment Guidelines from China:

According to China’s Novel Coronavirus Pneumonia Diagnosis and Treatment Plan, 7th Edition, the treatment guidelines are as follows:

1. Treatment for mild cases includes bed rest, supportive treatments, and maintenance of caloric intake. Pay attention to fluid and electrolyte balance and maintain homeostasis. Closely monitor the patient's vitals and oxygen saturation.
2. As indicated by clinical presentations, monitor the hematology panel, routine urinalysis, CRP, biochemistry (liver enzymes, cardiac enzymes, kidney function), coagulation, arterial blood gas analysis, chest radiography, and so on. Cytokines can be tested, if possible.
3. Administer effective oxygenation measures promptly, including nasal catheter, oxygen mask, and high flow nasal cannula. If conditions allow, a hydrogen-oxygen gas mix (H2/O2: 66.6%/33.3%) may be used for breathing.
4. Antiviral therapies:
• … chloroquine phosphate (adult 18-65 years old weighing more than 50kg: 500mg twice daily for 7 days; bodyweight less than 50kg: 500mg twice daily for day 1 and 2, 500mg once daily for day 3 through 7) …

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God Bless, -Dr. A + The Fit Father and Fit Mother Project Teams

*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 Covid-19.

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By now I’m sure you have heard about all of the benefits of working out, from weight loss and increased strength to improved overall health.

But where is the beginner to start?

There is an overwhelming amount of information on the internet and in fitness magazines about fitness and weight loss plans. It can be difficult to know where to begin!

Here is the ultimate weight loss workout plan for beginners!

What makes this beginner's exercise plan stand out from the rest? It’s based on actual scientific research to bring you the most effective workout plan to help you lose weight.

In addition, we know that you’re a busy dad with a hectic schedule. That’s why this plan is set up to allow you to incorporate your workouts into a shorter period of time.

Lose Weight With Cardio and Strength Training

The best weight loss workout plans for beginners contain cardio and resistance training exercises. Both of these are necessary to achieve weight loss.

Cardio Workouts

Cardio training is important for a number of reasons. For one, you will be burning calories at a high rate during the exercise itself.

In addition, your body will continue to burn calories even after your workout has finished.

Strength Training

Yes, it’s true that cardio burns calories. But that doesn’t mean you have to spend hours on an elliptical to lose weight. In fact, the best weight loss plans for beginners need to combine both cardio and strength training.

Weight training is especially important for weight loss for a couple of reasons. If you are trying to lose weight, your body will tend to not only lose fat, but also muscle.

Strength training will help preserve muscle mass even as you are losing weight. In addition, this increased lean muscle mass will keep your metabolism high to further aid in weight loss.

Exercise for Overall Health

Studies have shown that long term exercise decreases the risk of chronic diseases like heart disease, diabetes, weight gain, and obesity.

Combined training with both cardio and resistance exercise not only improves fitness but can also prevent or lessen the impact of chronic health problems.

If you’re a beginner looking for a weight loss program, it helps to have a weekly schedule set up for you.

This takes the guesswork out of deciding when to incorporate certain aspects of your training. But you can always change around a few of the days to fit your schedule if needed.

Weekly Weight Loss Workout Plan for Beginners

Monday: Full Body Weight Training/Resistance Training.

Full-body resistance or weight training is a crucial component in your weight loss program. Increasing and maintaining lean muscle mass will make your body an efficient calorie-burning machine.

Plus, you’ll build a toned physique and improved strength!

Below is a full-body workout routine you can include in your weekly schedule that is perfect for the beginner.

The moves are simple but extremely effective at increasing strength and muscle size. Plus, you can efficiently target all of your major muscle groups in one session.

Lunges

Do 10 reps with each leg. You can do these with or without dumbbells depending on your strength and level of fitness.

Dumbbell Arnold Press

Do 10-12 reps either seated or while standing. Standing will force you to engage your core to a greater degree than sitting with a back support. Maintain good form and posture throughout the movement.

Standing Bicep Curls

Choose a weight that will allow you to complete 8-10 reps. Try not to use your back, or swing your arms to use momentum when performing this exercise.

Dumbbell or Barbell Bench Press

Aim for 10-12 reps. Contract your pecs at the top of the movement and slowly lower the weights down to your chest. If you do not have a bench you can do this while lying on a mat.

Bent-Over Dumbbell or Barbell Rows

Make sure to engage your core as you aim for 10-12 reps. You can use an over or underhand grip on the bar or dumbbells.

An overhand grip will work your upper lats, rhomboids, and traps to a greater degree, while an underhand grip will work the lower lats and also recruit the biceps.

If doing this routine multiple times a week, try switching up the grips each time to target the muscle groups from different angles.

Tricep Pressdowns

Attach a rope attachment to a high pulley. Hold the rope with your palms facing each other.

Bring your torso forward at about a 30-degree angle. Contract your triceps to pull the rope down until your arms are fully extended.

The upper arms should always remain stationary and only the forearms should move. Hold for a pause and then bring the rope slowly back up.

RKC Plank

Start in an RKC plank position, on your toes, body straight, on your elbows at 90 degrees.

Push upwards with your upper back, pushing your shoulder blades away from the floor.

Breathing out, squeeze your quads and glutes as hard as you can and hold. Hold the tensed position for as long as you can as you continue normal breathing.

After you complete a round of this circuit, take a two-minute break. Walk around, stretch out the arms and legs, and grab some water. Then repeat two more times!

Tuesday: Cardio Day

After your strength training day, follow this up with some cardio the next day to increase your cardiovascular fitness and continue to burn calories.

Tailor this to something that you enjoy. This could be an exercise class at your gym, a run outside, swimming laps, or even water aerobics.

Anything that gets the heart pumping! Try to aim for at least 30-60 minutes.

If you are short on ideas, below is a great walking interval workout you can try.

This can be done on a treadmill or outside. Walking is a great weight loss exercise for beginners, and can be modified to your current level of fitness.

Studies have shown that walking programs in adults aged 45-75 significantly decrease cardiovascular events such as heart attacks and strokes.

Low- and moderate-intensity walking is associated with numerous other health benefits.

Consistent exercise, including walking, can help improve cholesterol markers, control high blood pressure, and slow the development of osteoporosis.

Workout	Duration	Intensity	Treadmill Speed	Treadmill Incline
Warm-up	5 minutes	Easy Pace	2.5-3 mph	0%
Interval 1	2 minutes	Moderate Pace	3.5-4 mph	1.5%
Interval 2	2 minutes	Easy Pace	2.5-3 mph	1.5%
Interval 3	3 minutes	Easy Pace	2.5-3 mph	4%
Interval 4	2 minutes	Easy Pace	2.5-3 mph	1.5%
Interval 5	3 minutes	Hard Pace	4.5-5 mph	1.5%
Interval 6	2 minutes	Easy Pace	2.5-3 mph	1.5%
Interval 7	3 minutes	Moderate Pace	3.5-4 mph	6%
Interval 8	3 minutes	Easy Pace	2.5-3 mph	3%
Interval 9	3 minutes	Hard Pace	4.5-5 mph	3%
Interval 10	2 minutes	Moderate Pace	3.5-4 mph	5%
Cool Down	5-10 minutes	Easy Pace	2.5-3 mph	0%

Wednesday: Stretching and Balance Training

Think of this day as an active recovery day. This is a great time to do some light stretching and balance moves in the comfort of your own home.

For beginners engaging in a weight loss training plan, stretching is vital!

Another great option for this day is to try out a yoga class. Research has shown that yoga is just as effective as stretching–strengthening exercises in improving functional fitness.

Here are some sample balance and stretching moves that you can use in your weekly routine if you need ideas.

At Home Stretches/Balance Exercises

Tree Pose

Stand with your arms at your sides. Keep your weight on your left leg and place the sole of your right foot inside of your left thigh.

Once balanced, bring your hands in front of you in prayer position. Extend your arms overhead, separated and facing each other.

Hold this position for 30 seconds. Lower and repeat on the right side.

Downward Facing Dog

Start on all fours with hands directly under your shoulders. Move your hands a few inches forward and spread your fingers wide.

Press your palms into the floor and press your butt toward the ceiling, bringing your body into an inverted V position. Your feet should be hip-width apart with the knees slightly bent.

Hold for three deep breaths. Come into a plank position, and then return to the downward facing dog for another three breaths.

Upward Facing Dog

Start by lying on your stomach with your hands near your shoulders. Inhale and press your hands firmly into the floor and slightly back.

Straighten your arms and lift your torso up and your legs a few inches off the floor. Hold for three deep breaths.

Straighten into a plank position, then return to the upward facing dog for three breaths.

Seated Twist

Sit on the floor with your legs extended. Cross your right foot over the outside of your left thigh. Keep your right knee pointed up.

Then, place your left elbow to the outside of your right knee. Place your right hand on the floor behind you near your lower back.

Twist to the right as far as you can. Hold this for 30 seconds. Switch sides and repeat.

Hamstring Stretch

Sit with both legs straight out in front of you.

Bend at the waist and extend your arms forward towards your feet.

Hold for 20-30 seconds and then release back up.

Hip Flexor Stretch

Kneel on your right knee and place your left foot flat on the floor in front of you with your knee bent.

Lean forward stretching your right hip towards the floor.

Hold for 30 seconds then switch sides.

Child’s Pose

Sit up on your heels. Bring your torso forward, and allow your forehead to rest on the mat or floor in front of you.

Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.

Hold the pose and take several deep breaths.

 

Thursday: Full Body Weight Training/Resistance Training

Repeat the strength training workout that you did Monday, or try a workout from the Fit Father Project, like the free 24-minute full-body workout!

Friday: HIIT/Cardio

High-intensity interval training (HIIT) is a great way to burn calories and tone muscles.

Research has shown that HIIT training can be a very time efficient component to include in a weight loss program.

It is great for beginners to incorporate HIIT into their weight loss workout plans.

Many gyms offer their own version of HIIT training, and there are many workouts available that follow this format.

If you would like to try something on your own, try out this workout below.

Sample HIIT Workout:

Warm-Up

Perform each move for 30 seconds, moving right into the next move. Once finished, repeat one more time for a total of four minutes.

Remember, this is only the warm-up, so there’s no need to go all out here.

• Jump Rope
• Butt Kickers
• Jumping Jacks
• Jump Squats

Rest for one minute then start the main set.

Main Workout

For the main workout, you will perform each move for 30 seconds and rest for 30 seconds.

As your fitness levels improve, increase the interval to 45 seconds with a 15-second rest.

Burpees

Stand with your feet shoulder-width apart.

Squat down and place your hands on the floor. Kick back into a push-up position. Do one push-up.

Jump your legs back to a squat and jump up. Land and repeat.

 

Alternating Lunge Jumps

For this exercise, you start in a lunge position.

Lower your back knee toward the ground in a lunge while keeping your front shin as straight as possible.

Do not let your knee track over your toe.

Push explosively off the ground, jumping and switching the position of your legs while in mid-air.

Land in the lunge position with the opposite leg forward.

Repeat, switching legs on each jump.

Mountain Climbers

Start in a push-up position.

Engage your abs as you bring your right knee to your chest and then straighten it back to the starting position.

Then bring your left leg to your chest and back again.

 

Side to Side Push-Ups

These can be standard width, wide width, or military push-ups.

Start in a push-up position. Move to the right with your right arm and right leg while bending at the elbows to lower your chest to the ground in a push-up.

Extend your arms to return to the top. Then repeat to the left side.

Continue alternating sides.

Tuck Jumps

Begin with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height.

Dip into a quarter squat and immediately explode upward.

Drive the knees towards the chest, attempting to touch them to the palms of the hands. Land softly with slightly bent knees.

Russian Twists with Dumbbell

Sit on the ground with your knees bent and your heels about a foot from your butt while holding a dumbbell in both hands.

Lean slightly back without rounding your back. Twist slowly to the left, bringing the weight to your left side.

Then rotate to the right with the weight. Continue alternating sides.

Make sure you are using your abs and not just swinging your arms. You can do this with your feet on the ground, or you can hover the feet above the ground for an added challenge.

 

High Knees

This is basically just running in place, but try to bring your knees up to the level of your waist. Really engage your abdominals as you do this.

Spiderman Push-Ups

Start in a standard pushup position. As you lower your body toward the floor, bring your right leg out to the side and try to touch your knee to your elbow.

Return to the starting position, and repeat with your left leg

 

When you're done with this circuit, rest for one minute then repeat. After, do some light walking or jogging in place followed by some static stretching.

Saturday: Rest Day or Full Body Strength Day

You can use today for a rest day. Or if you are further along in your training, you can add another full-body workout day here.

Sunday: Rest Day

Make sure to include at least one rest day into your weekly schedule. This is especially important for beginners in these weight loss workout plans.

This will let your muscles recover and rebuild.

It will also decrease your risk for injury, and help prevent burnout so you are motivated to start again the next week!

The mid-week stretching day helps with muscle recovery, but a complete rest day should be incorporated as well.

Rest days are vital not just for physical recovery, but also for mental recovery.

Get the Support and Guidance You Need

If you are looking to start a new fitness program, the Fit Father Project offers a number of resources that are perfect for the beginner.

There are countless articles on workouts, nutrition, supplements, and overall health.

If you are someone who likes having their fitness regimen set out for them, there are a number of structured programs available.

The free 24-minute workout program is a great introduction to strength training and provides you with the right tools to get started.

And if you are looking for a more long term program, FF30X will give you structured workouts, great dietary advice, and will keep you accountable to your fitness goals.

*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 a weight loss workout plan for beginners.

As men age, we naturally tend to slow down and gain weight. But fear not, creating a solid weight loss plan for men over 50 is what we do best.

With the right information and tools, you can take on your next 50 years with the same vigor that you did your 30s. Aging like a fine wine is all about what you put into your body and how you treat it.

We are confident that our weight loss plan for men over 50 is the most realistic, enjoyable and effective plan out there.

Are you in?

Reasons to Create a Weight Loss Plan Now

There are a few physical changes that occur around your 50th year that you should be aware of so that you can work around and combat them.

Metabolism

Typically, our metabolisms slow about 5% each decade.

While that's not an encouraging stat, there's an easy way around allowing this metabolic slowdown affecting your weight!

Consciously reduce the number of calories you intake and increase your cardio so that you offset your metabolism's gradual decline.

Bone Density

When we get over 50, our bones become more fragile because new bone formation slows down.

According to UC San Diego Health, “roughly one in four men over age 50 will break a bone due to osteoporosis.”

Even if you haven't broken a bone, it's a good idea to look into preventative measures like a bone density scan.

And, fun fact, regular exercise can help prevent bone breaks by making your muscles and bones stronger!

Heart Health

As you may know, men have a higher risk of having a heart attack than women do.

While the average age for a heart attack if you're a man is at age 64, the time is now to prepare your ticker.

Physical activity and a healthy diet are the best ways to make sure your heart is healthy.  Cutting out excess salt is also necessary.

Libido

Just like the rest of your body, your libido changes as you age as well.

Men tend to fear the possibility that their erections will become less frequent and harder to sustain.

While this may occur, the last thing you should do is add anxiety in the mix.

Instead, make sure that you are not contributing to lower libido in any of the following ways: obesity, diabetes, high cholesterol, high blood pressure.

Weight Loss Plan for Men Over 50

Now that you're a little more informed about the gradual changes that your body faces over 50, it's time for the good stuff.

The absolute best thing that you can do for your body over 50 is to get on the right diet and exercise plan. 

You need to find a sustainable plan that, unlike fad diets, has accountability built in and is based on science.

When creating your weight loss plan, you'll want to focus on food and diet first.

Replacing junk food with healthy whole foods will give you the energy to become more active.

Check out our article on The Absolute Best Diet for Men Over 50 for ways to create a delicious and nutrition weight loss diet plan.

The 5 Proven Foundation of Weight Loss for Men Over 50 will help you round out your plan and get you started.

For a turn-key approach, may I introduce you to FF30X – the #1 fat loss and total fitness plan for men over 40.

FF30X gives you exactly what you should eat daily along with the best exercises to build strength safely.

The first thing you'll conquer is the FF30X “No Think” Meal Plan.

This meal plan provides the exact diet plan that will help you finally be able lose fat while enjoying delicious food – without feeling hungry, tired, or battling cravings like restrictive diets.

Next, you'll tackle FF30X Fat Loss + Lean Muscle Workouts. 

These safe & time-efficient workouts can be done at home or the gym – all under 2 hours a week.

And finally, you'll be inducted into the FF30X brotherhood.

Dr. Anthony Balduzzi
Founder, The Fit Father Project & Fit Mother Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info on creating a weight loss plan for men over 50.

What do you think of when you hear the word antioxidants?

If you're unfamiliar, you may just think its just another buzzword in the fitness community for some kind of superfood.

While fitness junkies are all about antioxidants, let us tell you about our favorite way to think about them.

We visualize antioxidants as tiny, but powerful warriors, that can protect you and your cells against the harmful effects of free radicals.

Sounds intense, right?

But cute metaphors aside, antioxidants really do look out for us and boost our overall health.

Read on to learn the number of health benefits of antioxidants, the best ways to consume them, and what the heck free radicals even are.

Antioxidants for Men: Why Do We Need Them?

Antioxidants have an incredible effect on the body.

These tiny warriors can improve our heart health, work to prevent infections, help prevent cognitive decline, and even help to prevent certain cancers.

In everything that they do, antioxidants are battling what we call free radicals.

While explaining the chemistry of free radicals is a bit complex (Medical News Today does a good job if you're hoping to dive in), it's easy to list out the ways that they are present in our lives.

These are a few contributors of free radicals in our body:

• Smoking
• Environmental factors like pollution
• Too much exercise
• Trauma in our tissues due to injuries
• Radiation
• Bad foods that are refined, processed or artificial
• Certain chemicals like pesticides and some drugs
• Ozone

Some pretty bad stuff, right?

The good thing is, antioxidants are up for the challenge.

Antioxidants for Men: Where Can We Find Them?

That gnarly list of things that create free radicals is argument enough for why we need antioxidants.

But where can we find them?

The weird thing is, you won't ever find “antioxidant” on nutrition labels. That's because “antioxidant” isn't the name of a certain food, but rather a name of what those foods DO.

Antioxidants are present in many different forms across natural foods and substances. You may already be eating some of them!

Here are some everyday foods that are excellent sources of antioxidants:

• Fruits: Strawberries, blackberries, raspberries, blueberries, cranberries, grapes, citrus, fruits with pits
• Vegetables: Kale, artichokes, bell peppers, broccoli, beets, asparagus, tomatoes
• Nuts: Hazelnuts, pistachios, walnuts, pecans, almonds
• Starches: Sweet potatoes
• Legumes: Edamame, kidney beans, lentils

Here is a list of some additional antioxidant sources:

• Teas: green tea (especially matcha), black tea, white tea, oolong tea,
• Spices: cumin, oregano, ginger, cinnamon, clove, tumeric
• Treats: Quality dark chocolate, red wine in moderation, coffee, tea

Antioxidants for Men: Are They All the Same?

As you're reading through the list, it may be easy to say, “Oh, I already eat blueberries. I'm all stocked up on antioxidants!”

Wrong.

Just as antioxidants take different forms in foods and substances, they take different actions in your body.

The list of foods and supplements that contain antioxidants is a great way to familiarize yourself with the array of options out there.

But when it comes down to it, these are the vitamins within those foods that contain the antioxidants.

• vitamin E
• beta-carotene
• vitamin C
• vitamin A
• lycopene
• lutein
• selenium
• zeaxanthin
• manganese

Every antioxidant does a slightly different job in our bodies, which is why it's imperative to have a varied and balanced diet.

Antioxidants for Men: How Much is Enough?

Before you get too antioxidant happy, it's important to know the correct dosage of antioxidants for men.

I know, we spent all this time telling you how amazing antioxidants for men are, and now we're putting a limit on it?

Like everything in life, a moderate dose of antioxidants is all you need – and in fact, is all that's healthy for you.

It is unlikely that you'll ever eat too many natural foods that contain antioxidants to ever be unhealthy. Realistically, you would tire of the flavors and move onto something else.

However, antioxidant supplements are where the potential danger of overdose lies.

It has been found that excessively high doses of beta-carotene supplements have led to an increased risk of lunch cancer in smokers. Also, high doses of vitamin E supplements have been seen to lead to risk of hemorrhagic stroke and prostate cancer.

While there are serious risks to high doses of antioxidant supplements, a balanced diet with an array of natural antioxidant foods is perfectly safe.

Live Boosted

Antioxidants are a great way to boost an already-healthy lifestyle.

If you need help on getting the rest of your diet and exercise planning up to par, we can certainly help with that.

Our top program is called FF30X. In it, you'll find our meal plan, workouts, and accountability system. The three things every man over 40 needs to lose weight and keep it off. 

The FF30X “No Think” Meal Plan lays out the exact diet plan you'll need to lose weight without feeling hungry, tired, or battling cravings like restrictive diets.

The FF30X Lean Muscle Workouts are safe & time-efficient workouts that you can do at your home or at the gym – all in under 120 minutes a week.

And last but seriously not least, the FF30X Accountability System provides you with accountability emails that keep you on track and motivated to ensures your success on the program.

Join us and our band of brothers as we reclaim our energy and confidence.

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

*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 antioxidants for men.

Eating a balanced diet is the most important part of a healthy lifestyle, which should be reason enough for men to have a few healthy recipes at hand.

When you think about it, getting enough rest, drinking enough water, and even going to the gym doesn't mean anything if you're not providing your body with the right fuel.

If you've struggled to eat healthy in the past, you may feel daunted by the superfoods and diets that are going around.

But here's the truth — you don't have to follow the latest diet trends to give your body the fuel that it needs!

All you need to do is understand how your body processes the foods throughout the food pyramid and which are best for you.

We've outlined some of our favorite recipes for breakfast, lunch and dinner so you can see how eating like a Fit Father would feel.

Healthy Recipes for Breakfast

We've all been told that breakfast is the most important meal of the day.

So how has everyone gotten it so wrong for so long?

All the breakfast pastries, copious amounts of fruit, and carb-heavy breakfasts that we see advertised on TV and in movies are a big misrepresentation of what a good breakfast is.

When you wake up and get ready, what you choose to fuel your body with can impact how you feel for the rest of your day.

Will you be lethargic or alert? Distracted or focused? Breakfast foods can help determine this.

One of our favorite breakfast recipes is an egg, vegetable and sausage scramble.

This healthy recipe for men has 19 grams of protein; enough to keep you full until lunch rolls around.

Ingredients include:

• 1 pepper (any color)
• 2 medium sweet potatoes, yams, or potatoes
• 1 medium zucchini
• 1/2 yellow onion
• 1 pound breakfast sausage or Italian Sausage
• salt and pepper to taste
• 1–2 tablespoons olive oil
• 1 tablespoon minced garlic
• 6–8 eggs, large
• 1 teaspoon basil
• 1 teaspoon parsley

You will need to use both your stove-top and oven for this one, but the result is so worth it: a satisfying dish filled with diverse nutrients.

Healthy Recipes for Lunch

Lunch is also an incredibly important meal during the day.

With how fast-paced our work lives generally are, it can be easy to skip lunch, buy fast food, or heat up a terrible frozen meal.

All three of these are great ways to end up in an afternoon slump!

Instead of falling victim to these usual behaviors, try to consider your lunch hour valuable time to refuel for the rest of your day.

Even if you're not able to take a full hour, try to give yourself a solid 15 to 30 minutes to sit down with nutritious choices.

One of our favorite lunch recipes is this chopped chickpea salad.

Eating salads for lunch make sure that you don't get too full off of unneeded carbs but do get an injection of much-needed energy.

This chopped chickpea salad also makes sure that you get enough protein (16 grams) and fiber (14 grams) to keep you full but your digestion moving.

Ingredients include:

• 2/3 cup uncooked bulgur
• 19 oz can of chickpeas
• 1/2 cup feta cheese
• 3 ribs celery
• 1 bell pepper
• 1/3 cup radish
• 1/4 of a red onion

A major perk of the chopped chickpea salad is that it's very easy to meal prep and keep in your fridge throughout the week.

Healthy Recipes for Dinner

Dinner is so much more than a meal.

When you have a family, dinner is time to reconnect with your spouse and children and to end your day on a healthy note.

No matter if you're eating dinner before or after you work out, it's important that you include the right amount of proteins and healthy fats to keep your body going as you sleep.

One of our favorite dinner recipes is a beef stir fry.

Stir fry is a very popular dish that's easy to customize. You can always switch out your proteins or your vegetables if you have picky eaters at home.

Ingredients include:

• 2 lbs beef sirloin
• 3 medium bell peppers
• 2 large zucchini, cut into quarters
• 9 oz snap (snow) peas
• 3/4 cup cashews
• 2 tbsp toasted sesame or avocado oil
• 3 large green onions

Get your kids to help you making dinner! With the number of ingredients in stir fry, you can allow kids to help separate ingredients and older kids can even help cut up vegetables.

Healthy Recipes All Around

Change is always a difficult process that's always best to handle piece-by-piece.

When it comes to healthy eating, you may have thought that changing your diet would just be too difficult to cope with.

But we hope that by showing you our favorite recipes for each meal of the day, you can see that healthy meals can be delicious and not too different from what you like to eat now.

When it comes down to it, changing your diet one meal at a time just isn't that difficult!

If you'd like to hear more ideas on healthy recipes or how to portion your meals, visit our free 1-day meal plan.

Of course, leading a healthy lifestyle should also incorporate working out, getting enough rest, and making sure your priorities are aligned.

While that may seem like a huge feat, we do have a program that can help.

The FF30X program combines the mindset, diet and workout plans that you'll need in order to be the healthiest that you can be for your family.

Between instruction from our trainers and support from other fathers using the program, you'll be inducted into the Fit Father brotherhood.

Join our tribe and secure your health today!

Your friend,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

*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 information on healthy recipes for men.

Not all exercises are created equal. But the worst exercise for you, may not be the worst exercise for other men.

As men over 40, we know that our bodies don't feel the same as they did 20 years ago. There are new aches, pains and dietary needs.

In short, our limitations are different than when we were in our 20s. But there is one thing that improves as we age: our wisdom! 

Just as you want to know the best workouts for men over 40, you should also build up your wisdom against the WORST exercises for men over 40.

We've identified the absolute worst exercises for men over 40 here for you. They're a collection of useless routines and moves that are brutal on our bodies.

Some of the moves may surprise you, and you may need to change up your routine, but your body will thank you!

The Science Behind Our Changing Bodies

Let's make sure that we're all on the same page when it comes to the fact that as men, our bodies change significantly as we age.

While most of us know this to be true, fewer can actually identify the scientific reasons why this happens.

Allow us to go Bill Nye on you for a moment and give you some details.

Most men's metabolisms actually start slowing after age 25 – yep, that early. Metabolisms continue to decrease about 2 – 4 % per year. We looked into this issue in depth and identified ways you can target your metabolism here.

But it's not just your metabolism – men's hormones also change as we age.

As we've seen, testosterone levels drop about 1% lower every year after you turn 30.

In this article specifically, we'll talk about how doing the wrong types of workouts can actually slow your metabolism and lower your testosterone levels, while the right workouts can help speed it up again.

Worst Workouts Over 40

It's just as important to know what not to do as it is knowing what you should do.

As we take you through the absolute worst workouts for men over 40, keep in mind that some of these could be completely contrary to what you thought.

And even if you've been using some of these exercises as a staple in your routines, don't fret. We will provide you alternative ways to stay lean and strong without any of the harmful exercises.

Let's dive in.

Long Cardio Routines

First thing's first: cardio is a favorite of many who enjoy working out outdoors and believing it keeps them lean.

For some, cardio can be a stress reliever and go-to exercise. For those of us over 40, it could also be a huge time waster.

Longform cardio, like extended runs, can trigger the stress hormone cortisol in your body. This can actually make you gain weight.

Hard-hitting cardio – like jumping jacks – can strain your joints. From knee to hip flexors, you could inflict harm on yourself.

Cardio Replacements: Opt for shorter bouts of cardio that integrate breaks (like HIIT classes) or are gentle on the joints (like swimming).

Lower Back Dangers

Tweaking your back is one of the most common injuries for men and women. As bad as it feels, it's even worse that many popular exercises can cause this pain as well.

Sit-ups and crunches are some of the most popular core exercises. Unfortunately, sit-ups and crunches can strain your lower back unless you keep a completely straight back.

In a hovering leg lift, you would lower both of your straightened legs to the floor while tensing your abs. Similar to crunches, the hovering leg lift can damage your back if your muscles aren't already strong and your technique isn't perfect.

Sit-up and Leg Lift Replacement: Try planking instead.

Deadlifts help tone hamstrings, glutes and your lower back. But as great as they are, form can be difficult to perfect. As time goes on, perfect deadlift form is even more elusive and can lead you to injure your lower back.

Deadlift Replacement: Try bent over rows instead.

Not the Knees

Knees are another common injury, at any age. The amount of pressure and stress that our knee joints take over the year is astounding.

But as you age, it becomes very important to protect these precious joints.

Squats are a popular exercise to tone your glutes and legs. However, weighted squats can put even more stress on your joints.

Similarly, leg extensions with heavy weights can endanger your knee ligaments and your ankles.

Squats and Leg Extension Replacement: If squats hurt your knees, try lunges and step ups instead.

Work for YOUR Body

While we just ran through a list of “no-nos,” know that there are many workouts that are perfect for your body at every age.

Check out our list of the 20 BEST exercises for men over 40.

We'll take you through the 5 best exercises for men over 40 in the categories of weights, bodyweight, dynamic cardio and core.

But wait.. there's more!

Our 24-minute metabolism workout is an excellent complement to our over 40 exercise list.

Using both of these, you'll be able to maximize your time in the gym and minimize any down time from injuries.

Dr. Anthony Balduzzi Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

 

*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 the worst exercises for men.

It's common knowledge that eating right has a bigger impact on our overall health than working out does.

Even if you accept that truth, it can be hard to find cost-effective and convenient options for healthy eating.

Between a hectic work schedule, balancing your family's needs, and rushing through the workday, it's hard to figure out where eating healthy comes in
especially if you're not the main grocery shopper for the family.

But that's where we come in!

We'll share our tips and tricks for quick, healthy meals that will keep you sustained throughout the day.

Portioning With Quick & Healthy Meals

The heart of creating quick, healthy meals is right on your plate.

We use a principle called Perfect Plates to guide us as we create our meals. Perfect Plates allows you to not only choose the right foods, but also to portion them out in the healthiest way.

Using Perfect Plates is also a time saver, as it allows you to avoid counting calories.

Here is how a Perfect Plate is portioned:

• One-half plate of non-starchy vegetables
• One-fourth plate full of protein foods
• One-fourth plate full of starches

Our favorite non-starchy vegetables are cauliflower, tomatoes, leafy greens, celery, broccoli, cucumber, bell peppers, mushrooms, asparagus, green beans, and zucchini.

Examples of healthy starches are legumes, peas, dried beans, lentils, sweet potatoes, corn, quinoa, oatmeal, brown rice, wild rice, other whole grains, and fruit.

Healthy proteins include lean meat, chicken, turkey, fish, seafood, tofu, eggs, low-fat cottage cheese, nonfat Greek yogurt, reduced-fat cheese, plant milk, and protein powder.

Meal Prep Tips for Quick & Healthy Meals

Using the perfect plate method is a really easy way to identify and create quick & healthy meals. Meal prepping, the practice of preparing your meals in advance, makes the decision to eat healthy food easier. 

If you are someone who finds doing dishes daily and cooking daily a huge chore, meal prepping is for you.

If you are someone who thinks that healthy foods are too expensive to buy, meal prepping can help change your mind.

And if you're just someone who wants more built-in accountability, meal prepping is definitely for you.

We go into depth on how to successfully meal prep for the healthiest and cheapest meals here:

• Buy in bulk – this cuts the cost of healthy foods
• Cook twice a week – you'll cut down on dishes significantly
• Store your meals – this will give you immediate access to your healthy meals

All of these actions make your meal prepping accessible for you and streamlined to prepare.

Meal prepping does require work on the upfront, but it allows you to eat your meals with confidence.

Snacking Alongside Quick & Healthy Meals

Even though you'll be filling up on nutritious and quick, healthy meals, it's important to recognize that snacking is probably still going to happen.

Most people think that when dieting, you have to remove all snacking from your day.

But that's not the case! Healthy snacking is a great way to keep yourself on track for your fitness goals. You just need to find the right snacks.

When choosing your snacks, try to keep it within about 250 calories. This amount will keep you full, but won't ruin a future meal.

The best snacks to accompany quick, healthy meals are all good sources of protein, fiber or healthy fats.

Our favorites are nuts, berries, protein shakes, raw veggies with hummus, greek yogurt, fruit, and almond butter.

Along with choosing nutritious snacks, try drinking water before you eat on them. Drinking water before snacks and meals can help to reduce cravings and keep you hydrated.

Here are a few of our favorite quick & recipes to get you started:

 

 

 

 

 

Staying Committed

Even with all the knowledge of how to create quick, healthy meals, it can be difficult to stay committed to a nutritious meal plan.

Especially for those of us who are making a big life change by eating healthy, staying on the right track can be daunting.

The best way we've found to stay committed to eating well is to find a community who are going through the same trials and can support you.

Here at the Fit Father Project, we have trainers who can guide you and fathers like yourself who can relate to you.

The FF30X program offers you training resources and an outlet for your successes and failures. FF30X fits all the criteria of the perfect weight loss plan for men over 40.

Join our brotherhood and experience the difference in workouts and meal plans that really work.

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle & get healthy for their families.

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info on how to make quick, healthy meals. 

Sometimes, you just need a little help. When it comes to weight loss, it can seem like the entire journey is an uphill battle. Between gathering your motivation to monitoring your success, there's no disputing that it's a difficult process. Natural weight loss supplements are a healthy way to give yourself an edge in these battles.

Whether you're just starting your weight loss journey or you're trying to overcome a plateau, natural weight loss supplements can give you that extra confidence and motivation that you need to get to the next level.

Read on to learn which natural weight loss supplement is right for you.

Natural Weight Loss Supplements: What You Need To Know

First thing's first: let's accept the fact that natural weight loss supplements, no matter which one you're using, are not the golden ticket to the perfect body.

Unfortunately, there's nothing on this green Earth that can gift you a perfect body without the combined effort of proper diet and exercise.

But once you've accepted the fact that you'll still need to put in your sweat at the gym and clean up your diet, you can use supplements responsibly.

Most all natural weight loss supplements work in one of three ways.

1. Reduce your appetite
2. Decrease your caloric intake
3. Increase your fat burning

By helping you to feel full, your body's response is to eat less. Fewer calories in means your waistband goes out less.

Similarly, when natural weight loss supplements help you to decrease your caloric intake, your body is forced to rely on the fat in your body for energy. Using your own fat for energy helps you lose pesky pounds.

Finally, by increasing the rate at which your body burns fat, you burn an increased amount of calories.

All in all, natural weight loss supplements are a healthy way to push your body in the right direction for weight loss.

Natural Weight Loss Supplements: Find Your Match

Supplements work differently on different people. 

While you read about the supplements and start to try them, keep in mind that you should use them for 2 – 4 weeks before trying a different one.

Caffeine

Caffeine is the most used drug in America. It helps us from waking you up to the morning to yes, weight loss.

Caffeine is naturally derived from plants, making it a safe weight loss supplement when used in the right dosage.

By temporarily increasing your metabolic rate, caffeine allows the body to break down fats faster. When taken about an hour before exercise, caffeine can help boost your performance. 

Glucomannan

Glucomannan is a natural weight loss supplement that is found in the elephant yam (konjac).

This supplement works in your body by making you feel full faster, which helps you to eat less. Glucomannan also helps you to delay how quickly your stomach empties, which also reduces your caloric intake.

When using glucomannan, it's generally recommended to take the supplement before you eat your main meal of the day.

Green Tea Extract

Green tea extract is a concentrated form of green tea, which is from the tea leaves that originated in China.

While green tea extract includes caffeine, which we've already discussed as a weight loss supplement, green tea is also teeming with antioxidants.

By introducing more of an antioxidant called EGCG that helps you to burn fat, green tea extract helps you to lose weight. In particular, studies have shown that green tea contributes to weight loss in the stomach area.

CLA

CLA is short for Conjugated Linoleic Acid, which is a natural weight loss supplement that is actually found in fatty animal foods.

As a weight loss supplement, CLA has been found to decrease your appetite, help your body break down fat, and increase your metabolic rate.

For that reason, CLA is seen as a triple threat and has been a popular weight loss supplement for years.

You Can't Supplement For A Healthy Diet

While we've talked a whole lot about the use of natural weight loss supplements, we want to end by reminding you of the importance of a healthy diet.

There is no supplement for a proper diet.

No amount of weight lifting, cardio or natural weight loss supplements can make up for bad eating habits.

Luckily, we have a little something that makes eating healthy easy and delicious.

Yes, we realize that sounds too good to be true. But after you try our free 1-day meal plan, you'll agree that eating healthy looks and feels better than anything else can.

Our free 1-day meal plan provides everything that you need to know about eating for weight loss.

From what to eat, when to eat it, and how to portion everything out, the free 1-day meal plan is the perfect playbook for a busy man who wants to lose weight in a healthy way.

And as if that wasn't enough – you'll also learn the #1 “dirty meal timing secret” to enjoy delicious food without gaining weight or feeling guilty. All based on science.

Set your intention for a healthier you – pick up your daily meal plan and supplements today.

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle & get healthy for their families

*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 weight loss supplements.

How many people in the U.S. go on a diet every year?

Would you be surprised if I told you that the number is estimated at 45 million?

With there being more than 300 million Americans in all, 45 million is actually a relatively small number.

Losing weight – and losing weight fast – is a huge concern across all age groups. For those of us with families and full-time jobs, the challenge can seem almost insurmountable.

Luckily, the Fit Father Project has made it its mission to provide scientifically-based coaching and advice on how to sustainably lose weight, even with the busiest schedule.

No matter if you have teething toddlers, work the night shift, or the hardest time getting up the courage to start going to the gym again – we've got a way for you to start chipping away at weight loss with these simple ideas.

As you read through our simple weight loss ideas for busy men, remember that every day is a good day to start healthy habits.

Simple Weight Loss With Meal Prep

Meal prep is one of the most common approaches to controlling your diet and losing weight. You may be tired of hearing about it, but we'd like to show you why it's so effective.

Meal prep allows you to get your dinners and lunches ready for the entire week in just one day and prevents you from eating junk food out of convenience.

The first two aspects of meal prep that you'll need to decide is timing and food preferences.

For timing, you must choose one (or two) days a week that works for you to prepare all your meals. Common days are Sundays and Wednesdays.

For food preferences, you will need to make a list of your favorite vegetables, lean proteins, and carbohydrates.

Once you've decided on your prep day and favorite foods, all you need to do is cook!

The ability to grab pre-made dinner and lunch for an entire week is incredibly freeing while keeping you within your diet.

Another benefit of meal prep is that by choosing and preparing your meals in bulk, your grocery shopping is cheaper and more straight forward.

Simple Weight Loss With Perfect Plates

The best add-on to meal prepping is to follow the principle of Perfect Plates.

While meal prep will provide consistency and convenience to your simple weight loss diet, Perfect Plates will ensure that you're eating the right foods to lose weight.

Essentially, Perfect Plates include the healthy foods you already like to eat but in the correct portions.

Instead of attempting a complex and super restricting diet, the Perfect Plates theory allows you to control what you eat at each individual meal with simplicity.

A Perfect Plate is made up of 50% vegetables, 25% lean protein and 25% carbohydrates.

Veggies are truly at the base of a Perfect Plate. Our top choices would be spinach, mixed salad greens, steamed broccoli, snap peas, grilled asparagus, baby spinach, steamed carrots, and spaghetti squash.

Lean protein is the second step and is what helps keep you full long after your meal. Our top choices would be organic chicken, wild-caught salmon, tilapia, trout, whole eggs, grass-fed beef, and organic turkey.

When it comes to carbs, you should try to pick those that your body digests slowly. Our top choices would be rolled oats, pumpernickel bread, bread that's whole wheat, brown rice.

Simple Weight Loss With Intermittent Fasting

While meal prep and perfect plates are all about what you eat, intermittent fasting is all about when you eat.

Intermittent fasting means that you fast for a short period of time with the goal of training your body to utilize food more efficiently, and ultimately lose weight.

There are many different styles of intermittent fasting – from fasting 16 hours out of the day all the way to fasting every other day. You can find out which method would work best for you in our intermittent fasting article here.

But what you'll want to understand is how intermittent fasting achieves your weight loss goals.

• Simplicity: Intermittent fasting is a no-think weight loss approach. When you set your schedule, you just have to stick to it.
• Designed For Weight Loss: When fasting, your body is forced to breakdown the fuel it does have – fat! This trains your body to burn fat through fasting, not just when working out.
• Hunger Decreases: Ironically, by fasting, you can reduce your body's hunger hormones. This happens because intermittent fasting reduces fat cells in your body, which reduces the hunger hormone leptin.

Intermittent fasting is a great way to challenge yourself with a strict schedule that once set, is easy to follow.

Simple Weight Loss With The 24-Minute Workout

Now, we all know that there is work to be done outside of the kitchen.

The main complaints I've heard about busy men trying to lose weight is that they don't have the time to spend an hour in the gym every day. Between a full day at work and children at home, it's just not feasible.

That's why we designed the 24-Minute Workout. This workout is perfect for men over 40 who feel like their metabolism is slowing down and they need an effective, quick and easy workout routine.

The 24-minute workout builds muscle and cuts fat with one plan. Whether you're heading to the gym, your garage or a park, you can adapt these exercises and take them with you.

Before you write off yet another workout plan – think about it this way.

Do you have 30 minutes of extra time during your day? I've yet to find a man who could honestly say that he doesn't.

Instead of scrolling through social media or turning on ESPN during those 30 minutes, put it to good use.

Use your muscles and challenge your body with the quick, 24-Minute Workout. Your body will thank you with regained energy levels and newfound confidence.

Focused Mind, Simple Weight Loss

While there are many small, simple weight loss ideas for you to try, one of the most important aspects of weight loss is in your mind.

It doesn't matter if it's your first time trying to lose weight or your tenth time trying: if you don't have the proper motivation, you will be fighting with yourself all along the way.

We go into great detail on how to build your mental resilience up to conquer weight loss in our past article, but there are a few big callouts that you should remember.

1. Find Your Why: If you don't know the root of your desire to lose weight, you will not be powered up enough to make a difference. Is it for your health? For your partner? For your kids?
2. Build Habits: It takes a minimum of 21 days to create a habit – sometimes up to 6 months. Do not allow yourself to waver as you're on the road to success.
3. Set Goals: People are 42% more likely to achieve their goals if they write them down. So, create a calendar or keep a journal as you work towards your fitness goals.
4. Celebrate Your Success: Give yourself credit when you make big and small leaps towards the body you want. Tell your friends about it, tell your partner. The positive energy you project about your goals will help you achieve them, especially when times get hard.

Reach out to us at the Fit Father Project for more ways you can hold yourself accountable.

Between the experience of our trainers and the amazing progress of our Fit Father Project men, there are countless stories and pieces of advice we can share.

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

*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 – just very well-researched info and simple weight loss ideas.

No matter who you are or what stage of life you're in when you step into the gym or read articles on fitness, you're in one frame of mind: to improve.

Improvements can mean a physical change or a mental change, but all for the better.

For men who are just starting their fitness journeys or for those who are further along and looking to sculpt, these upper body workouts are a great place to start improving.

When you tone your upper body, your entire frame takes shape.

Toning your shoulders and arms are the first step to creating the coveted inverted triangle body type. To take the geometry lesson out of it, what we're working towards is a built up upper body and a lean midsection.

Learn from our favorite upper body workouts below and make a plan for how you can improve your overall physique.

Weighted Upper Body Workout For Men

Using weights is one of the best ways to challenge our muscles and increase mass.

Pick your favorite weighted upper body workout for men out of our list below, or mix and match to form your own set for weight training day.

Shoulder Presses

Hold dumbbells in each hand with your feet shoulder width apart. Raise your arms to look like goal posts, with a 90-degree angle from your upper arm to your forearm. Then, raise your arms up straight to fully extend your arms.

Bent Over Rows

Stand upright while holding dumbbells in each hand. Bend at the waist so that your torso goes forward while maintaining a straight back.  Start with your arms hanging in front of you in a straight line, then bring them up so that you keep your elbows close to your body. Make sure to squeeze your back muscles before letting your arms go back to their resting position.

Upright Rows

While standing upright, hold two dumbbells at your side. Use the muscles in your sides and shoulders to lift the dumbbells straight up, towards your chin. Hold briefly at the top and bring your arms back down to the starting position.

Bench Press

Lie with your back down on a bench with a weighted barbell and keep a slight arch in your back. Place your hands just outside of your shoulders. Grip the barbell with your hand and wrap your thumb. Use your chest, back, and arms to lift the barbell off the rack, and lower down to your chest. Continue this movement until you've reached your desired reps.

Dumbbell Flyes

Lie on a bench with dumbbells in each hand and resting on your thighs. Have your palms facing each other. Keep a small bend in your elbow as you open both arms out to the sides, tensing your biceps and chest. Lower back to your point of relief and continue to reach your desired reps.

Body Weight Upper Body Workout For Men

Alternatively, using your own body weight can be an effective way to secure lean muscle mass.

The added benefit of all of these bodyweight upper body workouts for men is that you get to engage your core and work on balance as you perfect your frame.

Tricep Dips

Start sitting on a bench or chair, then scoot yourself forward so your hands are resting on the bench with fingers pointing forwards. Keep your legs extended out in front of you. To do the tricep dips, bend your elbows and then straighten up, always keeping a small bend in your elbows to keep pressure off of your joints.

Push-ups

Get into a plank position with your arms extending straight down from your shoulders and your hands slightly wider than your shoulders. Tighten your quads and abs before doing any push-up movements. Once you're tense throughout your body, lower your entire body like a board near the floor and push back up. Only do as many reps that you can do without losing tense, correct form.

Climber Push-ups

To further engage your triceps and shoulders while doing push-ups, try the climber variation. Get into the proper plank position with your forearms on the ground. Then, push one arm up to place your hand on the mat, and then the other. After you've pushed up this way, lower back down to the mat with your forearms, one by one.

Planks

Place your hands or forearms on the ground, directly below your shoulders. Keep your arms just past shoulder width apart. Hold this position for intervals of 30 to 60 seconds, with your back, core, and quads tightened.

Side Planks

To further engage your triceps and lats, transfer your original plank to your side. Do this by stacking one foot on top of the other and transferring all your weight to one forearm or one hand.

Extra Credit Upper Body Workout For Men

While bicep curls and shoulder presses are essential to building your frame, these “extra credit” workouts provide additional toning down your back to finish the job.

These combination exercises will help you feel like you got a full body workout in while allowing you to focus on your upper body.

Squats

Using a weighted barbell placed on your shoulders and your feet a bit wider than your shoulders, lower your rear into the squat position. As you rise out of the squat, ensure that your posture is upright and bearing the weight properly.

Power Clean

Lower yourself into a squat with a barbell at your feet. Take hold of the bar and as you stand up, pull the bar up while keeping it close to your body. As it reaches your chin, flip your elbows down so that your palms are now facing upwards. Extra points if you conclude the power clean with a shoulder press.

Bench Press with Leg Raise

Add onto your usual bench press. On a bench, while holding a barbell, do a normal bench press with your legs directly in front of you, up about 45 degrees from the floor. On your next bench press, lift your legs 90 degrees from the bench while you push up on the barbell. Lower them in one movement.

It's “Up” To You Now

Feeling inspired? It's time to hit the gym, the park, your garage, or anywhere you can find space to work out your upper body.

When you work to improve your body, and especially your frame, you'll not only be working on your physique but on your mental health.

It's important to look and feel our best at any age. It brings confidence and contentment when you know you've worked to better yourself.

If you work through our favorite upper body workouts, we encourage you to check out our FREE muscle workout for men over 40.

The secrets to the top 5 muscle-building workouts that will carry you through your 40s, 50s, and 60s are all there. 

Your friend in health,
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000 lbs and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

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