Category Archives: BEST WEIGHT LOSS WORKOUTS

Sometimes it can seem like new fitness trends are arriving every week, it can make it confusing to know which one you should be doing.

There is certainly no doubt that fitness has become a multi-billion-dollar industry and there are plenty of people looking to jump on the bandwagon.

But, just because something is recognized as one of the current fitness trends, that doesn’t mean it’s the right one for you to do.

Let's take a look at some current fitness trends and see which ones you may try next. It’s an interesting batch with many old favorites appearing, alongside some exciting new options.

Whether you like to work out alone or in a group, there’s something here to keep you happy.

Of course, sharing your results with us at the Fit Father Project will help to inspire other dads to follow your lead and become the best they can be too!

• • 1. Online Training – The Best Fitness Trends

This is a fast-growing market because it’s so convenient. It doesn’t matter where you are, you can connect to the internet and access your training schedule.

Online fitness training can be extremely varied. In essence, it is guidance, support, workout plans, and the kick you need when you’re feeling sluggish.

Online coaching can be done on a one to one basis via Skype or a similar app, it can be email-based, or it can be accessed online to get all the information and support you need.

The beauty of online coaching is that you have all the information you need when you need it, this means you can improve your fitness at your own pace.

In fact, that's what we offer here at the FFP.

Join the FF30X program and you’ll find expert guidance in how to get fit for men in their 40’s, 50’s, and older. But it’s not just guidance; you’ll also get the support you need from men who are sharing the same journey as you.

This is potentially the best of the fitness trends on offer because it is so flexible and can fit into anyone’s lifestyle.

• • 2. Group Training

If you're someone who prefers to train with others, then you’ll be glad to know that group training remains one of the most popular fitness trends.

Group training can be a lot of fun and is something anyone can do.

Simply choose an activity that appeals to you and find a class in your local area. If you choose a smaller class you may be able to get more attention and the instructor can assess your form and give you pointers.

You’re also likely to make new friends with like-minded people that enjoy exercising!

The great thing about this approach is that you’ll feel more motivated to participate. Once you’ve been a couple of times you’ll start to get to know people who will notice if you’re not there. That’s can help by giving you the accountability to stay motivated!

In addition, you can exercise inside or outside, depending on the time of year. This adds variance which helps to keep you motivated too.

This is one of the best fitness trends and it’s good that it’s staying popular!

• • 3. Boot Camps

You’ve seen these on reality shows and you can take part in them yourself. The boot camp is exactly what you’d expect… the opportunity to get fit in a highly regimented environment.

You can sign up for a week somewhere and have every moment of your life dictated for that period. It can be an effective way to get the ball rolling. But, it is hard work.

However, you can’t live in a training camp permanently. That’s why you’ll find many gyms and other establishments offer boot camps 2 or 3 times a week.

In effect, this is a form of high-intensity training.

You’ll do a mixture of calisthenics, drills, sprints, and intense bursts of activity interspersed with lighter exercises.

It’s effective and one of the most popular fitness trends at the moment.

• • 4. Wearable Tech

As fitness trends go, this one is pretty obvious. Smart technology is infiltrating our lives, and in general, it is a good thing to help improve your fitness.

One of the biggest challenges, when you have limited time or are exercising by yourself, is in motivating yourself to work out faster and harder.  

Wearable tech helps you to achieve this by giving you all the information you need when you need it.

There are fitness trackers, smartwatches, heart monitors, and even GPS trackers. All of them help you to understand how the activity is affecting you and when you’re improving.

That’s going to inspire you, help you set goals and let you understand how activity and rest affect your body.

• • 5. Fitness Coaches – A Time-Tested Fitness Trend

Traditional fitness coaches are still the go-to for many celebrities, and with good reason.

Individual tuition is designed around your current fitness, your goals, the time you have available, and your abilities.

It’s gradually stepped up and you’re monitored every step of the way. The result is you’re doing every exercise properly and you’re feeling the benefit.

Of course, this is one of the most expensive fitness trends, but you’ll get privacy, motivation, and should see some real results.

You should be aware that a fitness coach is someone that understands what you need and what’s stopping you from currently achieving your goals.

A fitness coach is going to help you become the best you possible, which is why it remains a popular fitness trend.

• • 6. Virtual Reality

Virtual reality is rapidly growing in popularity but it has far more applications than simply being a gamers paradise.

In fact, you can consider companies like Peleton as a cross between VR and group training.

Peleton is indoor cycling connected to a 22” screen that allows you to connect to an extensive library of classes.

You’ll be coaxed through the routine by a virtual trainer, as though you’re in a group training.

The best part is you don’t even need to leave your house. The downside is that it's a large investment, as the bike costs around $2,000.

But, there are other options now available, such as Icaros. They're a new business aiming to fuse physical activity with gaming.

In essence, it makes you the central character in a virtual reality game and you need to make all the right movements to succeed.

The first game allows you to fly over well-known landscapes, exercising various muscle groups as you go.

This is just a taste of what is possible, and it’s highly likely that this fitness trend becomes increasingly popular over the next year or two.

You can count on it that there will be a lot more options to choose from soon.

• • 7. Resistance Training

If you’ve ever thought lifting weights was just something that bodybuilders do, then think again. Lifting weights pushes your muscles to their limits and the microfibers in your muscles will tear.

When you rest, these tears heal, but they heal stronger, increasing your strength. However, as men age, you naturally start to lose muscle.

Doing resistance training helps you to keep the muscles you have and remain toned, strong, and healthy. You’ll need a whole other program if you want to become a bodybuilder.

You should note that as fitness trends go, this is very open to interpretation. You don’t have to use dumbbells or barbells in your gym.

You don’t even need to invest in this equipment at home. Instead, you can use resistance bands or your own bodyweight.

Have you ever tried seeing how many pushups you can do without stopping? 

That’s a resistance exercise that uses your body weight which is probably more than the dumbbells you’ve been keeping in your attic!

These are great exercises to do at home and all you need is a little space and a little time.

If you want to know how to get started just check out our guide.

• • 8. Kettlebells

This is effectively a form of resistance training but kettlebells are worth mentioning as one of the most promising fitness trends.

Kettlebell workouts provide all the benefits mentioned above in resistance training but, you’ll find that the kettlebells are easier to use and are generally acknowledged to be better at working your core and balance.

That makes them an interesting choice.

• • 9. HIIT & Micro-HIIT

You already know what HIIT is… High-intensity exercise for a short burst of time, followed by a short break and then repeat.

It’s a straight forward formula and one that works, which is why it continues to be one of the most popular fitness trends around.

But, alongside HIIT, you may be surprised to learn there is now a micro-HIIT!

This operates on the same principle but the idea is that you’ll undertake an exercise for just 2 or 3 minutes, at high intensity.

You’ll be able to do this while waiting for your coffee, or simply taking a couple of minutes away from your desk.

It’s an interesting concept and one that is likely to increase in popularity. You just need to be prepared for your colleagues asking you what you’re doing!

• • 10. Martial Arts

Martial arts have been around for hundreds of years. Most people see these classes as a form of self-defense.

However, while you’ll be learning defensive moves you’ll also be getting a good cardio workout. In addition, the various kicks and punches will work your core and boost your muscle mass.

However, although this is likely to remain one of the most popular fitness trends, it is not something you can do at home easily as you need space and expert tuition.

But, on the plus side, this fitness trend will make you feel good and boost your confidence levels.

If you’re interested in trying martial arts for fitness it’s a good idea to start with Muay Thai or Brazilian Jiu-Jitsu.

• • 11. Crossfit

Crossfit involves completing an array of functional movements within a set timescale. 

By functional movements, it means that the exercises are designed to mimic movements you make on a daily basis.

However, these movements are done at high intensity in order to push your body. The result should be fat loss and better muscle tone.

Your workout should be designed to cater to your current fitness level and should be challenging.

However, although CrossFit is said to be designed for all ages and all fitness levels, it does carry a higher risk of injury than any of the other current fitness trends.

This is not an option we generally recommend here at the Fit Father Project, but we wanted to show you all the latest fitness trends options.

Don’t forget, doing too much could cause an injury that can set your entire exercise plan back by 2-3 weeks or more in extreme cases.

• • 12. Animal Movements

One of the latest fitness trends to arrive and one that is gaining in popularity is animal flow.

The idea behind this is simply to copy movements that animals do in the wild, potentially helping you to lose weight, improve fitness, boost muscle tone, and increase your flexibility.

Of course, if you’re sat in the gym doing this you may get some funny looks! But, you don’t have to do this in the gym, or even in a class.

It’s possible to do this at home with the help of the internet and any one of the animal flow programs available.

The interesting thing about this approach is that there are no measurements required, you’re judged by your improving skill level. That’s something that you can easily assess yourself.

It’s said to improve your flexibility and allow you to reconnect with how the human body is supposed to be able to move. It’s certainly an interesting experience.

• • 13. Yoga/Pilates

Yoga and Pilates remain popular fitness trends. They both work on improving flexibility and are considered low-intensity exercise routines.

However, that doesn’t mean they’re not effective, after all, they’ve been around for thousands of years.

The simplest way to describe the differences is that yoga focuses more on flexibility while Pilates focuses on strength, with both aiming to improve stability.

But, there are many different forms of these popular fitness trends.

For example, yoga vinyasa is a combination of movements put together to create a flow, which is more physically demanding than the standard approach to yoga.

That does mean you can always find a style of yoga or pilates that will appeal. But, you’ll need tuition to ensure that you’re getting the positions correct and maximize the benefits.

On the plus side, once you know some movements you can start your day with them, boosting your flexibility and helping you to feel good for the day ahead.

Join The Fitness Trends Today!

There are lots of fitness trends you could try but I'm sure you don’t have time to try them all.

Of course, you could, or you can choose the ones you like the look of the most.

If you want the ones that are going to be most motivational and fun, you’re going to need to take a closer look at internet-based training and virtual reality.

While we’re here, you should know that your feedback is important to us and to the other dads trying to improve their fitness and quality of life.

Join the FF30X today and tell us about your experiences with these fitness trends. You can help other dads discover what really works and be your own trendsetter!

Your new friend & health coach,

*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 fitness trends.

As a busy dad, it’s not always easy to figure out the best workout programs to help you obtain your highest level of fitness in a reasonable amount of time.

But if you are looking for the top exercises that will help you build strength and also help you lose weight without spending hours in the gym, full-body exercises are going to be one of your best options.

You have so many responsibilities between your family, work, and home life, that finding ways to stay in shape may sometimes end up at the bottom of your to-do list.

However, it is so important to maintain a healthy lifestyle to live your highest quality of life.

Full-body exercises allow you to achieve this, without spending hours and hours at the gym.

Top 7 Full Body Exercises For Men

These are the best full-body exercises that will target your upper and lower body simultaneously while also engaging your core.

#1 – Deadlift:

The deadlift is a great exercise that works a number of muscles at once, making it ideal to include in a full-body workout.

The deadlift will target the hamstrings, glutes, quads, core, upper back, and deltoids.

1. Focus on form, not weight, when you first start doing this movement to avoid injury.
2. Stand with your feet hip-width apart and mid-foot under the barbell.
3. Hinge forward at your hips and grasp the bar with your hands just outside of your knees.
4. Take the slack out of the bar by slightly pulling up on the bar until it makes contact with the weights on the ends.
5. Then drive your heels into the floor and pull the bar up along your shins by using your legs until you’re standing with your hips fully extended.
6. Return the bar to the floor by moving your hips back while bending your legs and lowering the bar. Aim for three sets of 8-10 reps.

#2 – KettleBell Swings:

This exercise is great for your glutes, hamstrings, upper, mid, and lower back muscles, as well as your core.

Not only will it work these large muscle groups, but it will also get your heart pumping and increase your cardiovascular fitness.

1. Start at a low weight and work your way up to avoid injury.
2. Stand with your feet shoulder-width apart and grip the kettlebell handle.
3. Bend your knees slightly and hinge forward at the hips, bringing the kettlebell between your legs.
4. Drive up through your hips bringing the kettlebell parallel to the floor at about chest level.
5. Repeat 10-12 times for a total of three sets.

#3 – Renegade Rows:

This movement forces you to engage your core and lower body, while also working the muscles in your back and shoulders during the rowing motion.

1. Start in a push-up position while grasping two light dumbbells underneath you.
2. Engage your core and pull up your left arm into a row while balancing on the right arm.
3. Return the left arm back to the starting position, then repeat on the opposite side.
4. Aim for three sets of 8-10 reps on each side.

#4 – Squat to Shoulder Press:

Another great full-body exercise, the squat to shoulder press will work your glutes, hamstrings, and quads during the squat.

Then, as you press up you will be targeting the shoulders while also working the core.

1. Begin in a standing position with a dumbbell in each hand at shoulder height.
2. Squat down until your thighs are parallel to the floor.
3. Extend your legs back up to a standing position.
4. Then press the dumbbells overhead by extending the elbows.
5. Return the weights to the shoulders, then repeat.
6. Aim for three sets of 8-10 reps.

*This video tutorial comes courtesy of our friends over at NXT Level Physique. (Thanks guys!)

#5 – Burpees:

This is a great full-body exercise that will also add cardio to your workout session.

1. Stand with your feet shoulder-width apart.
2. Squat down and place your hands on the floor.
3. Kick back into a push-up position. Do one push-up.
4. Jump your legs back to a squat and jump up, throwing your hands above your head.
5. Land and repeat.
6. Continue for 30 seconds. Rest for 15 seconds, then repeat two more times.

#6 – Farmer’s Walk:

If you want a simple exercise that hits pretty much every major muscle group, then you have to incorporate farmer’s walks into your workout routine.

This move targets the muscles in your shoulders, upper back, biceps, triceps and forearms. It also strengthens your glutes, quadriceps, hamstrings and calf muscles.

All of this, plus you are engaging your core throughout the entire movement.

This is one of the most straightforward full-body exercises out there.

1. All you need to do is grab two dumbbells, kettlebells, or farmer’s bars and walk as far as you can.
2. Make sure that you brace your core with the weights by your side.
3. Draw your shoulders down and back and stand tall throughout the exercise.
4. How far you can walk will typically depend on how much space you have available.
5. Start by trying to walk as far as you can across the gym.
6. Rest for thirty seconds, then repeat two more times.

#7 – Tricep Dip to Toe Touch:

This full-body exercise will target your triceps, shoulders, core, and glutes.

In addition, the alternating motion will increase your heart rate and add some cardio to your workout.

1. Sit on a bench with your hands placed behind you and knees bent in front of you.
2. Lift your butt up into the position to do a tricep dip. Bend your elbows to dip down.
3. As you push back up, kick your left foot into the air and simultaneously bring your right hand up to your left foot.
4. Come back down to your original starting position and repeat on the other side, reaching your left hand to your right foot.
5. Do as many reps as you can for 30 seconds.
6. Rest for thirty seconds then repeat for a total of three sets.

*This video tutorial comes courtesy of our friends over at Sculpted Training.

Benefits of Full Body Exercises

Target Major Muscles Groups More Frequently With Full Body Exercise

Full-body exercises are great for a number of reasons. For one, these exercises enable you to have killer workouts that target all of your major muscle groups.

When you are utilizing these types of exercises, you can achieve a high level of results in under an hour a day and as little as three days per week.

This is because you're hitting each muscle group in a single workout instead of isolating your muscle groups to one day each week.

Research has shown that increasing the frequency of exercising each muscle group can lead to bigger strength and hypertrophy gains as compared to isolating muscle groups and only targeting them once per week (1).

Increase Fitness With Full Body Workouts

In the past, you may have tried workout programs that had you target specific body parts on each day of the week.

For example, one day may have been “leg day”, and another day “back and bicep day.”

But studies have shown that full-body workouts can be more beneficial for improving fitness and building muscle (2).

Full Body Exercises Help Decrease Muscle Soreness

Not only will these full-body workouts build muscle, but they will also allow you to go into your next workout without being extremely sore from your previous exercise day.

Since you aren’t doing countless reps on one muscle group, this will allow for better recovery and an ability to give your best effort for your next workout.

Maximize Muscle Building Potential

Full-body workouts are excellent because you are able to make the most out of muscle synthesis after each workout.

For one, you are giving your body enough time to recover before the next full-body workout.

In addition, by not allowing too much time before targeting each muscle group, you are able to hit the best window for when muscle growth is at its highest potential (3).

This, in turn, will increase lean muscle mass and decrease body fat percentage.

Full Body Exercises Help Avoid Overtraining

By splitting up your workouts into full-body exercises you can avoid overtraining specific muscle groups.

For example, if you specifically focus on legs one day, there is a higher risk of overtraining as you try to cram all of your leg work into one day.

In contrast, if you are able to do three workouts a week that incorporates full-body exercises, you can focus on all muscle groups simultaneously during these workouts.

By repeating this three times weekly, you will still get in the desired weekly sets and reps without causing excessive muscle damage.

This will allow you to lose weight and be able to build a great looking physique.

Full Body Exercises Improve Health and Quality of Life

Not only will full-body exercises help you lose weight and build muscle, but they will also improve your overall health and reduce your risk of chronic disease.

This will keep you living a high quality of life to spend with your family and loved ones.

Exercise has been shown to decrease your risk for the development of chronic diseases such as diabetes (4).

Exercise also aids in fat loss and overall weight loss as well (5).

By just decreasing your potential for obesity you can avoid the development of numerous chronic diseases, ranging from cardiovascular disease to even certain cancers.

Full body strength training will reduce your risk for injury as well, not just while you’re working out, but also in day to day activities.

This will allow you to live independently as you age.

The Fit Father Project

The Fit Father Project offers a number of fitness programs that utilize full-body exercises to enhance muscle strength and aid in weight loss.

For beginners looking to start working out for the first time or getting back into a new routine, our free 24 minute workout program is the perfect place to start.

If you have already been working out for some time, our FF30X program may be more your pace.

This 30-day fitness program is designed for busy dads and offers exercise plans and dietary advice to get you into the best shape of your life.

FF30X offers a variety of full-body exercises along with other fitness and nutrition advice.

This comprehensive program is a great way to get in great shape and improve your health as you age.

Both of these programs give you a wide variety of workouts, including full-body exercises.

Always Use Good Form With Full Body Exercises

When doing any workouts, especially those that involve weights, it is essential to focus on proper form and body alignment to reduce the risk of injury.

Always be sure to choose an appropriate weight for your level of fitness. Also, these exercises should be about quality, rather than quantity of repetitions.

This allows you to get the most benefit out of your workouts.

Full Body Exercises are Great For Any Level of Fitness

Whether you are just starting or have been working out for years, full-body exercises are perfect for all levels of fitness.

Plus, you can change around the weight or number of reps to match your current level of fitness. You can even drop down to a lower weight mid-set if needed.

Or grab a heavier one to challenge yourself. These workouts are extremely versatile!

Build Full Body Exercises Into Your Workout Routine

All of these full-body exercises can be incorporated into your weekly routine.

These exercises are great if you want to do a circuit workout and jump between full-body exercises.

Or you can pick and choose certain exercises to incorporate into virtually any workout.

The Fit Father Project offers additional workout routines that use full-body exercises to work your muscles and challenge your body.

And they are already put together in great workout programs so you don't have to worry about coming up with your own routines!

The 24-minute workout offers a top of the line introduction to resistance training to boost your metabolism and increase your strength.

This program utilizes full-body exercises as well to get you an efficient, yet extremely effective, workout that hits all of your muscles.

And if you are looking for a more long term challenge, FF30X will push you and continue to motivate you to get in the best shape of your life.

The full-body exercises incorporated in FF30X will make sure that your workouts never become boring and that you are continually targeting all of the major muscle groups.

Start Your Fitness Journey Today

If you are ready to get in the best shape of your life, you have to try these full-body exercises.

Then, you can try the other high-level workouts offered by the Fit Father Project.

Visit their site now to read the number of testimonials from thousands of men that they have already helped achieve their fitness goals.

And then add your name to that list as you begin on your own fitness journey.

Your new friend & Coach,

*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 full-body exercises.

References:

1)Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., & Tiryaki-Sonmez, G. (2015). Influence of resistance training frequency on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 29(7), 1821-1829.

2) Zaroni, R. S., Brigatto, F. A., Schoenfeld, B. J., Braz, T. V., Benvenutti, J. C., Germano, M. D., … & Lopes, C. R. (2019). High resistance-training frequency enhances muscle thickness in resistance-trained men. The Journal of Strength & Conditioning Research, 33, S140-S151.

3) Dankel, S. J., Mattocks, K. T., Jessee, M. B., Buckner, S. L., Mouser, J. G., Counts, B. R., … & Loenneke, J. P. (2017). Frequency: the overlooked resistance training variable for inducing muscle hypertrophy?. Sports Medicine, 47(5), 799-805.

4) Grøntved, A., Rimm, E. B., Willett, W. C., Andersen, L. B., & Hu, F. B. (2012). A prospective study of weight training and risk of type 2 diabetes mellitus in men. Archives of internal medicine, 172(17), 1306-1312.

5) Ross, R., Dagnone, D., Jones, P. J., Smith, H., Paddags, A., Hudson, R., & Janssen, I. (2000). Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men: a randomized, controlled trial. Annals of internal medicine, 133(2), 92-103.

Between work, kids, and tons of other responsibilities, there are some days that it can seem impossible to fit in a workout. That's where micro workouts come into play.

If you haven’t heard of micro workouts, it’s exactly what it sounds like.

Micro workouts are short bouts of exercise that you can perform throughout the day when you have a few minutes of free time.

And there is research to show that micro workouts can still have great fitness benefits.

Improve Your Health with Short Bursts of Exercise

A recent study from the Journal of the American Heart Association showed that sporadic exercise lasting 5-10 minutes performed throughout the day can help reduce mortality.

While the AHA recommends 150 minutes each week of moderate to vigorous activity, the research found that this total was independent of how the activity was accumulated (1).

Micro workouts are great because they can be done just about anywhere.

The important thing to remember is that, since these workouts are short in duration, they need to be high in intensity.

One study out of McMaster University in Ontario found that brief, intense exercise can improve cardiovascular health to the same extent as sustained endurance exercise.

This was despite having lower total exercise volume! (2)

So even a short workout, like our 24-minute fat-burner, is far better than no workout at all.

Increase Your Intensity With Micro Workouts For Men

Any workout is going to burn calories, however the higher the intensity of the workout, the more calories you will continue to burn, even after the workout has ended.

This is called Excess Post-Exercise Oxygen Consumption, or EPOC for short. So if you are short on time, the key is to really up the intensity.

This ensures that even a workout that is low in minutes will be high in fat burning and strength building.

For example, a study out of the International Journal of Sports Nutrition and Exercise Metabolism showed that two minutes of sprint intervals produced similar post-exercise oxygen consumption as thirty minutes of continuous running at a lower intensity (3).

Form Still Counts, Even with Shorter Workouts

And, just because you aren’t spending hours in a gym or using a lot of equipment, this does not mean you should forget about form and safety.

Since you will be working at a higher intensity in these micro workouts, maintaining proper form throughout the movements is essential to avoid injury.

Top 5 Micro Workouts For Men

1) Commercial Break Micro Workout

Some days you can’t get to the gym, whether it be a long workday or needing to be at home with your kids. So here are some great moves to do in the comfort of your home.

• Jog in place for 30 seconds.
  • This can start out as a light jog at first, then increase the pace.
• Burpees for 30 seconds.
  • You can do these with or without a push-up. Remember to keep your core engaged throughout the movement.
• Alternating lunges for 30 seconds.
  • Start out slowly and then gradually increase the intensity. Be sure that your knees don’t track over your feet during each movement.
• Elbow plank for 30 seconds.
  • Don’t let your back arch while holding this position. If you feel your form fading, come out of the plank for a brief second and then resume.

Rest for 1 minute, then repeat two more times. Try to increase the intensity or reps for each movement in each subsequent circuit.

This short workout will give you both cardiovascular and strength training benefits.

Try to move right from one exercise to the next to keep your heart rate up throughout this micro workout.

2) Micro Workouts for the Office

You can still get a workout by accumulating reps throughout the day… even at your desk!

Try these exercises at work whenever you get a chance to sneak in a few reps.

Resistance training using your own bodyweight is a great way for men to add strength training through micro workouts even when you don’t have access to free weights.

• Tricep Chair dips x 30 reps:
  • This is a quick exercise you can do whenever you have a couple of minutes. Just move to the edge of your chair and lower your body down into a tricep dip until your arms are parallel to the ground. Push back up, being sure to keep your arms close to your body.
• Bodyweight squats x 15 reps:
  • Bodyweight squats are an easy exercise to do right beside your desk. Be sure that your knees don’t track over your feet. Engage your core and maintain good posture throughout to avoid injury.
• Push-Ups x 15 reps:
  • Push-ups are a great upper body and core workout. These can be done just about anywhere, and there are a number of variations that can be done throughout the day. You can start out with standard push-ups.The next time you can do military push-ups, or put your feet up on your chair and try decline push-ups. This will allow you to engage different muscles in your chest.
• Calf raises x 30 reps:
  • Stand next to your chair or desk and perform 30 reps of calf raises. Try changing the angle with this exercise as well. Do 30 reps with your toes pointing forward.Then try the next 30 reps with your toes pointed out, and finally, do another set with your toes pointing in to target all areas of your calf muscles.

Repeat throughout the day when you have breaks between meetings and phone calls.

This is a great way to get your blood flowing during the day, especially if you have a desk job that has you sitting most of the day.

3) Dumbbell Micro Workouts

If you have access to a pair of dumbbells these can be used to get a killer micro workout from just about anywhere. Perform each exercise for 30 seconds, then move to the next.

Rest for one minute, then repeat 1-2 times depending on how much time you have.

• Bicep curls
• Tricep kickbacks
• Shoulder press
• Lawnmower rows
• Squats

Resistance workouts with weights has been found to help reduce cardiovascular morbidity and mortality, even at less than an hour total for the week (4).

If you have a pair of dumbbells around the house, these are some great exercises to sneak into your day whenever you have a few minutes.

4) Quick Tabata Micro Workout

Make sure you have a towel and water available for this short, but intense micro workout.

High-intensity interval training has been shown to produce similar calorie-burning potentials over 24 hours compared to longer bouts of lower intensity endurance exercise.

This is despite being much shorter in duration (5).

• Burpees with push up for 20 seconds, rest 10 seconds
• Tuck jumps for 20 seconds, rest 10 seconds
• Mountain climbers for 20 seconds, rest 10 seconds
• Spiderman push-ups for 20 seconds, rest 10 seconds

Repeat the circuit twice for a quick 4-minute Tabata style workout. If you have extra time you can add on another circuit.

5) Hotel Stairs Micro Workout

Stuck on the road and still want to fit in a short workout?

If your hotel doesn’t have a gym, hit the stairs!

You can modify this micro workout based on how many flights of stairs you have available.

• Sprint up one flight of stairs, walk or jog back down
• Next, sprint up two flights of stairs, walk or jog back down
• Finally, sprint up three flights of stairs, walk or jog back down

Repeat two times through for a quick and efficient cardio workout that will also build up your glutes, quads, and hamstrings.

If you can do this 3 or 4 times throughout the day, that’s even better!

A 2019 study published in Applied Physiology, Nutrition, and Metabolism found that three bouts a day of vigorous stair workouts done three times a week were highly effective at improving cardiovascular health (6).

When You Can’t Get A Full Workout, Micro Workout!

Micro workouts are a great way to get your heart rate up and fit in a quick workout.

While they don’t take the place of more structured workouts throughout the week, micro workouts are far better than doing nothing at all.

The Fit Father Project is a great place to find a variety of exercise options. This ranges from month-long programs to quick micro workouts for men like those listed above.

For example, this awesome 7-minute workout which is another great high-intensity micro workout you can do on days when you are short on time.

As a busy dad, life can get hectic, but just because you are completely swamped doesn’t mean that you have to miss out on being active.

Micro workouts are an efficient way for men to get their muscles moving and heart pumping on days when you otherwise would have done nothing.

I hope this gives you something to think about?

Your friend & coach,

References:

1) Saint‐Maurice, P. F., Troiano, R. P., Matthews, C. E., & Kraus, W. E. (2018). Moderate‐to‐vigorous physical activity and all‐cause mortality: do bouts matter?. Journal of the American Heart Association, 7(6), e007678.

2) Gillen, J. B., Martin, B. J., MacInnis, M. J., Skelly, L. E., Tarnopolsky, M. A., & Gibala, M. J. (2016). Twelve weeks of sprint interval training improves indices of cardiometabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment. PloS one, 11(4), e0154075.

3) Hazell, T. J., Olver, T. D., Hamilton, C. D., & Lemon, P. W. (2012). Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise. International journal of sport nutrition and exercise metabolism, 22(4), 276-283.

4) Liu, Y., Lee, D. C., Li, Y., Zhu, W., Zhang, R., Sui, X., … & Blair, S. N. (2019). Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality. Medicine and science in sports and exercise, 51(3), 499-508.

5) Skelly, L. E., Andrews, P. C., Gillen, J. B., Martin, B. J., Percival, M. E., & Gibala, M. J. (2014). High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment. Applied physiology, nutrition, and metabolism, 39(7), 845-848.

6) Jenkins, E. M., Nairn, L. N., Skelly, L. E., Little, J. P., & Gibala, M. J. (2019). Do stair climbing exercise “snacks” improve cardiorespiratory fitness?. Applied Physiology, Nutrition, and Metabolism, 44(6), 681-684.

Resistance band workouts for men are a great way to improve your strength and fitness wherever you are. Even if you normally use free weights, resistance bands are a nice way to add variety to your workouts and target your muscles from all angles.

Some men are surprised how much they can build and tone their muscles by simply adding resistance band workouts.

Even without heavy weights, you can still add muscle mass with increased reps and higher tension bands.

It’s about having a great workout plan drawn up that targets your muscles to induce fatigue.

Research has shown that workouts with resistance bands provide a great training stimulus for muscle activation (1). When done correctly, you can even obtain similar muscle strength gains to free weight exercises (2).

Get A Whole Different Workout

While free weights give you a great workout, resistance bands work your muscles in a whole different way. The tension changes as you perform each exercise, which allows you to target your muscles differently and really work the smaller stabilizing muscles.

Workout At Home Or On The Road

Resistance bands are great because you can get a workout in from just about anywhere.

While you always have the option to use resistance bands at the gym, you can also purchase your own resistance bands as well.

These are great if you need to work out from home, or even when traveling. That means you never have an excuse not to get in a killer strength training workout.

Full Body Resistance Band Workouts For Men

You can really challenge your body with a number of different resistance band exercises.

If you are new to these workouts, start out with lighter bands and simpler moves. Then progressively work your way up to more demanding workouts.

These workouts will utilize resistance bands with handles and looped resistance bands.

For each of these plans, you should always start with a short warm-up to get your heart rate up and muscles primed for the workout ahead. This will help you avoid injury and will improve your performance in the workouts.

Warm up with 5-10 minutes of light cardio, followed by dynamic stretching that targets both the upper and lower body.

Dynamic Stretching Prior to Resistance Band Workouts

• • Arm Circles:

Hold your arms out to the sides at shoulder height. Make small circles forward for 10 reps, then backwards for 10 reps. Repeat with larger circles.

• • Shoulder Shrugs:

Bring your shoulder up towards your ears and rotate forward and back around. Repeat for 10 reps, then repeat in the reverse direction.

• • Knee Hugs to Lunge:

Stand upright and raise your right knee to your chest and pull it toward you. Release your leg back down then bring your left knee and pull it into your chest. Repeat for 10-12 reps.

• • Leg Swings:

Swing your right leg in front of you, then behind you, like a pendulum. Repeat for 10 to 12 reps, then switch to the left side.

Beginner Resistance Band Workouts:

These are all fairly basic moves to help get you acquainted with using resistance bands. Start with the lightest band, but if you find this is too easy, move up to the next level of tension.

• • Front Raise:

Loop a resistance band under your feet and hold one end in each hand. Raise your arms straight in front of you until they’re parallel to the floor at about shoulder height.

Pause briefly, then lower back down. Repeat for three sets of 10-12 reps.

• • Chest Press:

This resistance band exercise can be done either on a bench or lying on the ground. Place a resistance band underneath your shoulders or looped under the legs of a bench.

The band should be taut. Hold both handles and extend both of your arms up until they're straight. Then lower back to starting position. Complete three sets of 8-10 reps.

• • Standing Bicep Curls:

Loop the resistance bands under your feet while holding a handle in each hand. Curl the bands up while keeping your elbows close to your sides.

Pause at the top then slowly lower back down. Complete three sets of 10-12 reps.

• • Side Step with Squat:

You will need a looped resistance band for this exercise. Loop a resistance band around your thighs just above your knees with your feet shoulder-width apart.

Step to the right with your right foot while you simultaneously come down into a squat position. Pause then stand back up.

Then perform the same movement to the left side. Continue alternating sides until you have completed 6-8 reps to each side. Complete three sets total.

• • Standing Bent Over Rows:

Stand with both feet on a resistance band, about hip-width apart. Hold one end in each hand.

Bend your knees slightly and hinge forward at the hips, keeping your back flat, arms straight, and hands under your shoulders.

Bend your elbows to pull the band toward your chest, keeping your elbows close to your body.

Then straighten your arms and lower back down. Complete 8-10 reps for three sets.

• • Standing Torso Twist:

Loop a resistance band to something sturdy to the side of you. Stand to the right of it, feet shoulder-width apart, and grab onto the free end of the band with both hands.

Hold it in front of your body. Pull the band across your body to your right. Twist your torso as you pull. Then slowly bring the band back to the starting position.

Perform 8-10 reps to the right, then switch sides and repeat. Complete three sets total.

Intermediate Resistance Band Workouts:

• • Lateral Raise:

Loop a resistance band under your feet standing shoulder-width apart. Grip each handle with your arms down at your sides and palms facing in.

Raise your arms straight out to the sides to shoulder level. Slowly lower back down. Go for three sets of 8–10 reps.

• • Resistance Band Chest Fly:

Loop a resistance band with handles onto something secure behind you. This could be a sturdy hook on a wall or a squat rack at the gym.

Grab onto each handle and hold your arms straight out to the sides with your palms facing forward. Stand far enough forward that there's tension in the band.

Then slowly pull the band to bring the handles in front of your body. Try to keep your arms straight with just a slight bend in the elbows.

Then, slowly return your arms back out to the sides. Perform three sets of 8-10 reps.

• • Incline Bicep Curls:

Loop a resistance band under a bench set at a 45° angle. Lay back on the bench and grasp a handle in each hand.

Keeping your upper arms still, bend at the elbow to bring the bands up to your shoulders. Pause, then lower the bands back down. Aim for three sets of 8-10 reps.

• • Squat to Shoulder Press:

Stand on a resistance band with your feet shoulder width apart. Hold a handle in each hand at shoulder height with your palms facing away from you.

Move your body down into a squat while keeping the handles at your shoulders.

As you stand back up from the squat, extend your arms to push the handles up into the air above your shoulders. Extend your legs at the same rate you extend your arms.

Lower your arms back down to your shoulders. Repeat 8-10 reps for three sets total.

• • Supermans with Band Pulls:

Lay on your stomach with your arms extended straight in front of you while holding a resistance band stretched between both hands.

Squeeze your glutes and lower back to raise your arms and chest off the floor.

Mimic a pullup motion by squeezing your shoulder blades together to pull the resistance band back over your head.

Extend your arms out again to complete one rep. Aim for 3 sets of 8-10 reps.

• • Kneeling Wood Choppers:

Anchor a resistance band to a sturdy support. Kneel down with your right side toward the support. Grab the end of the band with your arms stretched out overhead.

Pull the band down and across your body to the front of your knees while rotating your right hip. Slowly return to the starting position.

Repeat for 8–10 reps on each side for three sets.

Advanced Resistance Band Workouts:

• • Push Up to Front Arm Raise:

Loop a resistance band around the soles of your feet and hold the handles in each hand while in a push up position. Bend your elbows to lower down into a push up.

Push your arms back up, and at the top of the push up raise your right arm until it is parallel to the floor.

You will have to slightly shift your weight to the left, however try to keep your back as straight as possible.

Lower your arm back down to the floor and perform another push up. Once at the top then raise your left arm into the air and lower back down.

Continue the push-ups and alternating arm raises until you complete 5-6 on each side.

• • Curl to Reverse Lunge to Row:

Stand on top of a resistance band while grasping the handles in front of you with palms facing up. Curl the bands up to your shoulders.

Lower the bands down, then step back with your left foot into a lunge. Stand back up on top of the resistance band.

Then hinge forward at your hips and bend your elbows to pull the band toward your chest, keeping your elbows close to your body.

Then straighten your arms and lower back down. Repeat the curl, lunge, row for 6-8 reps with the left leg.

Then repeat lunging back with the right leg for 6-8 reps. Perform three sets total.

• • Walking Squats With Resistance Bands:

Start in a squat position with a looped resistance band around your thighs, just above your knees. If you have to come up slightly to a half squat that is fine too.

Step diagonally and to the right with your right leg while remaining in the squat position.

Bring your left leg next to your right leg, then step diagonally to the left with your left leg.

Take 8–10 steps forward, alternating left and right, then turn around and walk back to where you started. Repeat this for a total of three sets.

• • Plank Tricep Kickbacks:

Attach a resistance band to a sturdy anchor point at about knee height.

Start in a forearm plank position in front of the anchor, holding the end of the band in your right hand, keeping your elbow high.

Squeeze your tricep to pull the band back, forming a straight line with your arm, like you would do with a dumbbell kickback.

Then bring the band back to the starting position. Repeat 8-10 reps on the right, then switch to the left arm. Aim for three sets.

• • High to Low Woodchoppers:

Secure a resistance band a few feet above your head. Stand to the right of the band.

With your feet hip-width apart, rotate your torso slightly to the left and grab the handles with both hands so that your arms are straight and above your left shoulder.

Pull the handles across your body to the outside of your right knee. Pause, then slowly return to start. Do 12 to 15 total reps, then switch sides and repeat. Aim for three sets.

Get Started Today

There are so many options to help you achieve high levels of fitness.

Resistance bands are one of the many tools that can be used to help you tone your muscles and increase lean body mass.

And… since resistance bands can be used practically anywhere, there is never an excuse to miss a workout!

The Fit Father Project

The workout and dietary programs developed by the Fit Father Project have helped hundreds of men reach their full fitness potential.

If you’re looking for some great dumbbell workouts in addition to the resistance band moves above, the FF30X is also an excellent fitness program to keep you motivated in your quest for continued health.

Not only will you get planned workouts and dietary advice, but you will be part of a community of other men with similar health aspirations.

This will continue to keep you focused and accountable to your goals.

So get started today with the Fit Father Project and the resistance band workouts above, and get that body you have always dreamed of!

Your new friend & health coach,

Holly Smith
Writer, The Fit Father Project

Holly Smith is a board-certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.

A strong interest and passion for health and wellness, Holly is also a NASM certified personal trainer with a performance enhancement specialization.

Holly enjoys long-distance running, competing in Ironman triathlons.

References:

1) Aboodarda, S. J., Hamid, M. S. A., Che Muhamed, A. M., Ibrahim, F., & Thompson, M. (2013). Resultant muscle torque and electromyographic activity during high intensity elastic resistance and free weight exercises. European Journal of Sport Science, 13(2), 155-163.

2) Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. The Journal of Strength & Conditioning Research, 29(1), 246-253.

*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 resistance band workouts for men.

By incorporating regular workouts for men over 50 into your life, you never have to “get old”. Many people associate aging with negative connotations. You know the usual: achy joints, moving around slower, putting on extra weight.

But, there is a great quote by George Burns that puts this all into perspective:

And really, that’s the truth. Time moves on no matter how hard we would love to slow it down. But that doesn’t mean you can’t be in the best shape of your life at a later age.

The trick is utilizing exercises that are specially designed for men over 50 to stay muscular, toned, and in great cardiovascular shape.

How Can The Fit Father Project Help?

The Fit Father Project was designed for men as they enter the second half of their life. There is the misconception that older age means you have to accept weight gain, muscle loss, and feeling worn down on a daily basis.

In reality, these can be your best years!

The experts at the Fit Father Project have designed programs to help men achieve high levels of health and fitness at any age.

…even if you've never worked out a single day in entire your life.

For example, the free 24-minute workout program is a great place to start if you are looking to boost your metabolism with a new fitness routine.

This program will introduce you to new habits that can turn your body into a calorie and fat-burning machine.

As men get older, sometimes a new approach to fitness is the best way to achieve amazing results, just like these guys!

Increase Lean Body Mass and Metabolic Rate

As men age, lean body mass levels lower (known as sarcopenia) and testosterone levels tend to decline. This means that it is crucial to incorporate specific workouts for men over 50 that will help increase muscle mass and keep your metabolic rate high.

Research has shown that resistance training increases skeletal muscle mass and the body’s ability to produce steroid producing hormones as men age (1).

This, in turn, will allow you to increase strength gains and burn fat.

Strength training is important for men over 50 for several other reasons. Obviously, having rippling muscles and a great body is one benefit.

But strength training in men over 50 will also increase your ability to perform everyday activities and decrease your risk of injury.

Strength Workouts for Men Over 50

The 5 strength training moves listed below are exercises that all men over 50 should be doing if they want to see fitness gains.

Each move focuses on a different muscle group. Therefore, together these exercises can be part of a full-body workout for men over 50.

• • Barbell Squats:

Place a barbell on a squat rack at about shoulder height. Let the bar rest on your upper back with your hands grasping the bar at about shoulder width.

Your feet should be at about shoulder-width with your toes turned out slightly. Squat as low as you can without losing the arch in your lower back.

For some people, this may mean your thighs are parallel to the ground. However, if you can’t go down that far don’t push it!

Having poor form or pushing beyond your limits will only increase your risk for injury.

• • Standard Barbell Bench Press:

Grasp the barbell just outside shoulder width and arch your back slightly so that there is a small space between your lower back and the bench.

Lower the bar to your sternum while bending your elbows to about 45 degrees. After the bar touches your chest, press the bar back up while pushing your feet into the ground.

*The video below shows the dumbbell version, but the movement is the same with barbells.

• • Deadlifts:

Stand with your feet hip-width apart and mid-foot under the barbell. Hinge forward at your hips and grasp the bar with your hands just outside of your knees.

Take the slack out of the bar by slightly pulling up on the bar until it makes contact with the weights on the ends.

Then drive your heels into the floor and pull the bar up along your shins by using your legs until you’re standing with your hips fully extended.

Then return the bar to the floor by moving your hips back while bending your legs and lowering the bar.

• • Bent Over Rows:

Hold a barbell with an overhand grip at shoulder width and let it hang in front of your thighs.

Hinge at the hips and bring your torso forward and down until it is nearly parallel to the floor. Bend your knees slightly.

Squeeze your shoulder blades together and pull the bar towards your abdomen, then slowly lower back down.

• • Standing Arnold Press:

Stand with your feet about shoulder-width apart.

Hold a pair of dumbbells at shoulder height and turn them so that your palms are facing towards you with the weights in front of your shoulders.

Slowly raise the dumbbells above your head while turning your wrists so that your palms are now facing forward and away from your body.

Once your arms are fully extended begin lowering the dumbbells back down to the starting position – twisting at the wrist until your palms are facing your body once again.

This shoulder exercise is excellent because it hits the anterior, posterior, and lateral parts of your deltoids. Doing this exercise while standing will also force you to engage your core.

However, if you have low back issues you should do this exercise seated on a bench with back support.

Form First

For these workouts for men over 50, it's important to start with lower weights. The goal when you are just beginning is to focus on form and really nail the technique.

If you have poor form, not only do you increase your risk for injury, but you also don’t get the full muscle-building effect of the exercise.

For example, with the bench press or deadlift, you can just start with the barbell first without any added weight plates.

Once you have perfected the form and feel the full range of motion of the movement, you can then slowly add weight.

Up the Intensity

Aim for 3-4 sets of 8-10 reps for each exercise. If you find that you are finishing off the 10 reps without much effort, then you know it is time to increase the weight.

You should feel the burn on the last two reps.

On the other hand, if you feel that you have to compromise form to get those last reps, you need to decrease the weight.

Cardio Workouts For Men Over 50

It’s clear that strength training is crucial for men over 50 to build muscles and burn calories. But that doesn’t mean that cardiovascular training should be ignored.

Research has shown that even periods of light physical activity can improve health outcomes in older men (2).

In addition, combining strength and endurance training seems to be more beneficial for optimizing body composition and improving physical fitness (3).

For example, you can try incorporating this fun treadmill workout once a week. Yes, I did put the words treadmill and fun in the same sentence.

While just running can be a monotonous task, this workout alters the intensity and incline throughout to keep you challenged so that you don’t become bored.

• • Treadmill Workouts for Men Over 50

• Warm-Up: Start with a light walk or slow jog on the treadmill. This will be at about 4-5 mph depending on your current level of fitness.
• 0-2 minutes: Run at an easy pace, slightly above your warm-up speed, around 6-7 mph and 0% incline.
• 2-4 minutes: Keep the pace the same, but increase the incline to 2%.
• 4-6 minutes: Now drop the incline back to 0%, and increase the speed to 7-8 mph.
• 6-8 minutes: Keep the same speed and increase the incline to 5%.
• 8-9:30 minutes: Decrease the speed to 6-7 mph and the incline to 2%.
• Final 30 seconds: Increase speed to your full out sprint and keep the incline at 2%.

After the full out sprint, walk or jog slowly for 60 seconds, then repeat.

Finish up with a five-minute cool-down jog.

This quick treadmill workout will improve your stamina and cardiovascular health.

It will also challenge you and keep you engaged through the different intensities throughout the workout.

• • Beginner HIIT Workouts For Men Over 50

Another great calorie burner is high-intensity interval training. For the beginner, you want to choose moves that aren’t too taxing on the joints.

Here is a great intro HIIT workout that can be added into your weekly schedule:

Warm-Up: 5 minutes of light Jogging

Main Workout:

• 30 second of jumping jacks, 30 seconds rest
• 30 seconds of jump squats, 30 seconds rest
• 30 seconds of high knees, 30 seconds rest
• 30 seconds of burpees, 30 seconds rest
• 30 seconds jump rope, 30 seconds rest

• Rest 60 seconds, then repeat the circuit 2 more times

• Cool down with a light 5-minute jog

Pick What You Enjoy!

Now, remember, these are just a couple of examples of cardio workouts that you can plug into your weekly fitness schedule. Try to incorporate 1-2 days of cardio during the week.

This is important for men over 50 to improve and maintain endurance and stamina.

Your workouts should be something you enjoy and that will keep you motivated.

So if you prefer swimming, biking, pilates, or any other type of group class, by all means, do that!

Anything that gets the heart pumping and the body moving for about 30 minutes will do wonders for your fitness.

The Dreaded Plateau

When you first start these workouts for men over 50, you will likely notice some quick returns.

By incorporating strength training, cardiovascular workouts, and a good nutrition plan you will start to shed weight and see improvements in how your body looks and feels.

However, at some point, you will find that it becomes harder and harder to lose weight. This is known as the plateau, and no one is immune to it.

Tips To Overcome Plateau

When you first start losing weight, a lot of this will be fat mass, however, some will be muscle mass as well.

If you are not incorporating enough strength training and your muscle mass is dropping, this will also slow your metabolism.

If you find this is the case, increase your resistance workouts and cut back a bit on the cardio.

You Are What You Eat!

Another thing to look at is your diet. You might be eating more calories than you think!

Make sure you are keeping track of the food you eat throughout the day and track your ratio of protein, carbohydrates, and fats.

On the other hand, sometimes the opposite is true. As counterintuitive as it sounds, you may not be eating enough!

If your calorie intake is too low to match your activity level, you will lose lean muscle mass. This, as already noted, will lower your metabolic rate and decrease your calorie-burning potential.

A slight tweak in your nutrition plan may be needed if you’ve found you have hit the weight loss plateau.

Something else to consider if you think you have hit the weight loss plateau: Are you at your ideal weight? Maybe you have reached a weight that is healthy for you.

Now the goal is to maintain this weight while continuing to improve your strength and fitness.

Mix It Up!

If you are at your goal weight but feel you have hit a roadblock in terms of achieving better cardiovascular or strength gains, then it may be time to mix up your routine.

Doing the same types of workouts every week can get boring. So try something new!

You may want to join a new class at a gym or start a social running or biking group. Perhaps you do the same workouts with dumbbells and weights every day.

Try using resistance bands or TRX bands to add some variety to your exercises.

It’s Never Too Late To Start

No matter what your age, high levels of health and fitness can always be achieved and maintained.

Resistance exercises, endurance training, and a healthy diet are the cornerstones of living your best life after 50.

The Fit Father Project is determined to help men over 50 achieve their fitness goals and to continue to lead a healthy lifestyle.

If you are completely new to working out or are looking to get back into a new routine after taking some time off, our Free 24 Minute Workout Program is a great place to start.

With this program, you will get a great introduction to workouts, diet, and motivational tips.

You will be amazed at the success stories from other men that have turned to the Fit Father Project to turn their lives around.

Using programs from the Fit Father Project, along with the key workouts for men over 50 above, you can begin to transform yourself into the strong, fit, healthy man that you have set out to become.

All it takes is a solid plan and dedication to become that person. So get started today!

Your new friend & health coach,

Holly Smith
Writer, The Fit Father Project

Holly Smith is a board-certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.

A strong interest and passion for health and wellness, Holly is also a NASM certified personal trainer with a performance enhancement specialization.

Holly enjoys long-distance running, competing in Ironman triathlons.

References:

1) Sato K, Iemitsu M, Matsutani K, Kurihara T, Hamaoka T, Fujita S. (2014). Resistance training restores muscle sex steroid hormone steroidogenesis in older men. FASEB J. 28(4):1891-7. doi: 10.1096/fj.13-245480.
2) Jefferis BJ, Parsons TJ, Sartini C, et al objectively measured physical activity, sedentary behaviour and all-cause mortality in older men: does volume of activity matter more than pattern of accumulation? British Journal of Sports Medicine Published Online First: 12 February 2018. doi: 10.1136/bjsports-2017-098733
3) Sillanpaa E, Häkkinen A, Nyman K, Mattila M, Cheng S, Karavirta L, Laaksonen DE, Huuhka N, Kraemer WJ, Häkkinen K. Body composition and fitness during strength and/or endurance training in older men. Med Sci Sports Exerc 40: 950–958, 2008.

*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 workouts for men over 50.

Are you part of the 71% of men who say they don't workout enough? Admitting you need to do more is a great first step, but motivation by itself will only get you so far. Use these workout tips for men to maximize your gym time.

These tips will make the difference between going through the motions and seeing real results.

Getting started with a new routine is much easier when you have the right approach. These workout tips for men are separated into sections, ensuring you understand how your exercise plan needs to affect every part of your life.

Of course, I know you already lead a busy life, and finding time to exercise can be difficult. But, with the aid of fantastic routines such as the free 24-min workout, you will always be able to fit exercise into your schedule.

Try implementing these workout tips for men today:

Use a Healthy Approach 

Before you even start exercising use these tips to get your mind and body ready:

Tip # 1 – Diet

Think about the food you eat. It has a direct effect on your energy levels and the efficiency of your muscles when working out. A balanced diet ensures your body has all the right nutrients to maintain energy levels and minimize fat storage.

Avoiding processed foods and eating fewer calories than you actually need will lead to weight loss success. More calories can help muscle building, but lose the excess weight first! Instead of grabbing a takeaway or frozen ready meal at the end of a busy day, prepare your meals for the week in one go. This will ensure you eat healthily.

Try the Fit Father 1-day meal plan to get you started.

Tip # 2 – Hydrate

Your body is 60% water, so not drinking enough can lead to dehydration, energy loss and a variety of other issues. The average man should drink 3.7 liters a day, but you may need more when you exercise.

One of the most commonly prescribed workout tips for men is to drink a protein shake before you exercise. If you are looking to lose weight, stick to water, and drink whenever you feel thirsty.

Tip # 3 – Sleep

Sleep is the time when your body heals itself, corrects hormone levels, and builds muscles. Getting between 6 and 8 hours a day will help to ensure you have the energy for your workout and get the best possible results.

Tip # 4 – Commit

Pick the time when you are most energetic and stick to it. One of the best ways to get workout success is through building a habit.

Tip # 5 – Resist The Urge To Impress

If you are hitting the gym, you can benefit from the advice of the trainers on hand. However, knowing how to use a machine does not mean loading the weights up.

While you want to train to exhaustion for endurance and strength, you need to protect yourself from injury. Start low; you can always add more weight.

Warm it Up

Tip # 6 – Stretching

It is vital to stretch your muscles before you start a workout. This allows them to do more without causing you an injury.

The best way to approach your stretches is to warm up for at least three minutes and then use dynamic stretches such as trunk rotations, side bends, and abdominal stretches.

After a workout, you should also cool down with some static stretches, such as the chest stretch and the calf stretch.

Tip # 7 – Compound Exercises

Single muscle exercises like the bicep curl have their place in any workout. However, they are generally better for targeting specific muscles. Compound exercises such as the DB Squat will work several muscles at once and build core strength.

Tip # 8 – Bench Testing

Before you use any bench in a gym, test it with your thumb. If you can push your thumb into the wood, use a different bench because it will not give you the support you need for your routine.

Tip # 9 – Muscle Warming

You can choose to warm your muscles by wrapping them with warm towels or sitting in a warm room. This will increase blood flow and help prep your muscles for your workout.

But, this does not mean you shouldn’t stretch, your stretches will just be easier.

Perhaps one of the best workout tips for men over 40 is to hold each stretch for 60 seconds. In your 20's, thirty seconds would have been enough. But as you age, you need to give them more time. You will feel the benefit during your workout.

Do the Exercise Correctly

Tip # 10 – Cardio For Weight Loss

If you are looking to lose weight, then the best workout tips for men over 40 is to undertake a 20 minute HIIT session 3 times a week. This will elevate your heart rate and force your body to burn fat.

On the days you are not performing HIIT, you should be completing your metabolic resistance training, keeping your body active and your fat burning.

Tip # 11 – Buddy Up For Correct Alignment

The most effective way to complete any exercise is with a buddy. They will inspire you to keep going even when you want to quit. More importantly, they will ensure you are doing it correctly, allowing you to gain from the exercise and not injure yourself.

Tip # 12 – Free Weights Add Flexibility

One of the best workout tips for men is to be flexible in your approach. You may not always be able to get to your gym, especially if you travel a lot.

However, learn a few free weight or bodyweight exercises, and you will be able to complete a routine anywhere in the world. Most gyms have free weights, or you can use a suitable substitute.

Tip # 13 – Count Down To Success

When working out, you need to complete the right number of reps and sets. You will find it easier to do if you count down the reps rather than count up.

Tip # 14 – Mixing Up Your Routine

Your body is surprisingly good at adapting. If you complete the same routine every time, it will become accustomed to it, and you will get much less benefit.

Never be afraid to change the order of your workout, swap days, or even do something completely different. Keeping active and challenging yourself is what will make sure you achieve your goals.

Tip # 15 – Carb UP After a Workout

Within 30 minutes of completing a workout, eat some carbs. This will provide your body with the nutrients it needs to repair and grow your muscles.

No matter whether you are looking to lose weight or gain muscle, this is one of the most important workout tips for men, as it is absolutely essential to repair your body after an energy depletion.

Summary

These 15 workout tips for men are just the beginning. You can access the Fit Father Program to gain more insight into the routines you should complete to reach your goal. Perhaps more importantly, you will also be able to communicate with other, like-minded people. This will provide you with all the inspiration you need!

Don’t delay any further. Try these tips today with some simple exercises or use our 24-min workout to blast your fat and build muscle, and then tell us all about it. You can be another of our success stories.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 conditioning workouts.

As we get older, we realize that time is our most precious commodity. This is most recognizable at two points in our lives: On our deathbed and in the gym.

I know that sounds a bit morbid, but it’s true. So let’s not focus on the day we die and try to remedy the situation in the gym.

I will leave trying to bargain with the Grim Reaper for some other time. I hear he is difficult to deal with.

Full Body Workouts for Time and Gains

Many of us probably try to get in the gym anywhere from three to five times a week. The time spent working out will quickly add up with that schedule, especially if your workouts have a tendency to last a while.

I have always maintained that if a workout lasts longer than an hour, then you are not pushing yourself hard enough.

Perhaps you get sidetracked with talking to acquaintances, or maybe you take too long of a rest between sets. In either case, if your workouts take longer than an hour, it is time to reassess what you are doing.

A good way to save time during your training is to incorporate more full body exercises. Often times, these are so strenuous that it is not uncommon to have these last about a half an hour. Being able to cut your workout time in half on some days without sacrificing results is ideal in quite a few of our lives as busy fathers. Spending less time in the gym and more time with the family can be a great thing as long as your fitness level does not start sliding backward.

A normal strength training workout usually focuses on only one or two body parts at a time. You may have your workout days similar to mine with biceps and triceps, back and shoulders, chest, and legs all having their own designated day. With this schedule, I am in the gym for four days a week. As most fathers can attest to, we squeeze in the workout whenever we can. It may be first thing in the morning or last thing at night, depending upon our family’s schedule for the day.

If our “Honey Do List” is a bit long for the day, once in awhile our workout gets canceled. However, with some careful planning, while your wife has you running errands all over town, you can get a quick workout in without her knowing. Just say that you were held up at the traffic lights or the post office an extra long time.

Benefits of a Full Body Workout

If you know that you will not have time to get all your workouts in for the week, this is the perfect opportunity to do a complete full body workout that will train many muscle groups during one tough session.

Being able to work chest, legs, arms, back, and shoulders all in one workout will have you feeling less guilty later in the week when you just don’t have the time to get into the gym.

So what are the benefits of a full body workout other than it can be time-saving? If you train your full body a few times a week, you are working muscles three times more often than if you just did individual muscle groups once a week. Revisiting biceps in short bursts here and there, depending on the exercise, can leave you more toned and with more muscle mass.

For those of you that slept through Science class in high school, let me put on my professor cap and revisit what you might have missed while you were dreaming of the girl sitting two rows in front of you. Muscles grow the more often they are used. This isn’t a secret.

You already know that. But here is why. As you train, you are tearing little muscle fibers all over in that muscle group. With just a little bit of rest, the muscle fibers repair themselves and in doing so they become just a little bit bigger than they were before. So you can see why training full body could produce amazing results if the workouts are taxing enough. This means leaving the 5-pound dumbbells on the rack for the women’s aerobics class and grabbing some heavier ones instead.

Another huge benefit of full body workouts is the slight bump up in the testosterone being released in your body. During strength training exercises, a little bit more of testosterone is released into your system. With a full body workout that requires all your muscle fibers to be firing away, the greatest amount of testosterone will be set free.

You may be wondering why having a bit more testosterone in your system is such a good thing. Well, remember when you were a teenager and in your early 20s and no matter what you ate, you always seemed to be in good shape. A good deal of credit for this should go to how high your testosterone level was back then. As we age, our testosterone levels decrease dramatically. Not only does it affect our fitness, but our powers in the bedroom are diminished. (I can feel the pain of many of you nodding your head right at this moment in agreement.) Men with low testosterone will seem to put on extra body fat just by looking at fattening foods. They will also have a much tougher time putting on lean muscle mass as well. When you have a chance to boost your testosterone naturally through full body strength training exercises, you should definitely take it.

Finally, a life-changing benefit from a full body workout pertains to fat loss. Remember when we used to poke fun at our father’s expanding belly when we were kids? It isn’t so funny now, is it? If we aren’t careful, our kids will be patting our bellies and making fat jokes at our expense. With full body exercises, you are fighting the battle against that extra weight.

Workouts that are training your whole body will be burning through calories and fat much faster than if you were only working one muscle group. Combine this with a fat loss diet, you could get great results. But here is something that many people do not realize. When you are burning fat, you also could be burning muscle as well.

For this reason, keep your protein intake a bit higher by consuming protein shakes or eating lean meats more than you normally would.

Examples of a Full Body Workout

Now that you know the benefits and I’ve gained your interest a bit, it is time to put together a full body workout that you can use. Let’s say that you are having a busy week and can only make it to the gym twice. This is the perfect opportunity to do two completely different full body workouts separated by a few days in between.

Most of the exercises will be compound movements. Compound movements simply mean that you will be working out two or more muscle groups with each exercise that you perform. These are the opposite of isolation exercises that focus only on one muscle group. Compound movements provide much more bang for your buck.

The first workout would be as follows:

Flat Barbell Bench Press
Main Muscles Worked: Chest, Triceps, Front Shoulders
Do a quick warm-up with just the bar or the bar and a bit of weight. After that, stick to three or four sets for 8 to 12 reps.

Dumbbell Bicep Curls
Main Muscles Worked: Biceps
Guys don’t want to forsake the biceps if at all possible. While this is more an isolation exercise, it is an important one to have. Three sets of 8 to 12 reps should be fine.

Deadlifts
Main Muscles Worked: Legs, Back, Traps, Lats, Core, and Glutes
Deadlifts are one of the best total body exercises. Completing three sets of 8 to 12 reps will have you feeling the burn.

Push-Ups
Muscles Worked: Chest, Triceps, Core
Push-ups aren’t just for high school gym class. The old school exercise delivers results. If you haven't done them for a while, just think of Bill Murray in the movie Stripes, don't get down on yourself if you can't do many. Do three sets for as many reps as you can.

Standing Overhead Press
Main Muscles Worked: Shoulders, Triceps, Back, Traps, Legs, and Core
The standing overhead press (or as I was taught to call them the military press) is an exercise that often is forgotten. This is a shame, too, because it produces good results. Always do these standing so your legs get a bit of a workout with the balancing and the extra weight. Try to complete three to four sets of 8 to 12 reps. This is the final exercise of this workout and it should take approximately an hour.

The second workout for later on in the week is as follows:

Pull-Ups
Main Muscles Worked: Back, Lats, Biceps, and Core
Depending on your fitness level, you might be able to do only two or three pull-ups or 20 to 30. If needed, most gyms have a pull-up/dip machine that can assist you with these so you can get enough reps. Try to do three to four sets at 8 to 12 reps.

Squats
Main Muscles Worked: Legs, Core, and Back
You can’t forget your legs in a full body workout, otherwise, it would only be an upper body workout. Plus, warmer weather is now here and you don’t want to be walking around with tiny kicks. After a bit of a warmup, do three to four sets for 8 to 10 reps.

Clean and Jerk
Main Muscles Worked: Shoulders, Back, Biceps, Triceps, Core, and Legs
The ultimate, and often forgotten, full body workout. This compound exercise will have you feeling it through every part of your body. Doing three sets of 8 to 12 reps should be plenty tough.

Dumbbell Incline Press
Main Muscles Worked: Chest, Triceps, and Shoulders
It’s always a good thing to incorporate a chest exercise into a full body workout. Completing three to four sets of 8 to 12 reps will pump that chest up.

Curl Bar for Biceps
Main Muscles Worked: Biceps
Once again, biceps are important for men, so always include an exercise focusing on them in your full body workout. Since this is your last exercise for the day, do three sets of 8 to 12 reps. Then once you are done with that, do one more set with very little weight on the curl bar for as many reps as you can possibly do.

Keep the Full Body Workout Fun

Having variety is a good way to keep it fun, so doing two completely different full body workouts will have it remain fresh. You won't have to deal with the monotony of having to do the same workout time after time.

Just like everything else in life, it's good to change it up now and then. One thing that I love to do on my full body workout days is to rope someone else into doing it all with me.

Having another person to switch in and out with will give you perfect chances to catch a quick breather. Plus, having a friend to banter with and push you through all the exercises is sometimes a must have.

In Closing

This is the part of the article where I summarize everything and urge you one last time to try these two full body workouts when you are under a time crunch for the week. But I figure if you have read this far, then you are already committed to trying them out. If you weren’t interested, you would have stopped reading up there when I mentioned the Grim Reaper and possible problems in the bedroom.

If you have a difficult time committing for a full hour with your busy schedule, there are other options. There are full body workouts that take about half an hour to do. They are a bit different than the ones I created up above, so it does provide you alternatives. Let us know how these two full body workouts went for you.

Ryan Crawley
Writer, The Fit Father Project
Ryan is a fitness expert from Illinois with two decades of experience under his belt. Never one to turn down a challenge, he has taken every class any gym has to offer, even the Dance Kickboxing class. If 70s disco dance music starts playing, everybody should run for cover. You have never lived until you have kicked somebody in the head to Dancing Queen.

*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 full body workout.

HIIT (High-Intensity Interval Training) is very popular in today's fitness industry. You may already know that HIIT allows you to work out faster and more efficiently. So, it's not unusual to take the next step and ask, “what is the best HIIT workout?”

Research shows that the best HIIT workout routines can boost your weight loss, maximize muscle growth, and enhance your performance.

But you might not have realized that it can also increase your calorific burn after the workout and boost your flexibility.

Getting into shape requires motivation, focus, a great eating plan and the right workout. The problem is that every workout can become tedious if repeated day after day.

Fortunately, this is where HIIT workouts can help. Mix these in with your free 24-minute workout and the old school muscle program and you’ll soon be achieving your goals!

What Are HIIT Workouts?

HIIT stands for High Intensity Interval Training. These are explosive workouts where each exercise are performed at full intensity for a short intervals. You then take a break and repeat.

After a set period of time you switch activities and complete the same process.

The idea is that you can have an effective fat burning workout in just 20 minutes; or 24-minutes if you want to try our workout!

The theory behind this approach to exercise is that you will be stimulating more muscles, improving muscle response, balance and pushing your body to recover faster.

All of these factors combine to increase your metabolic rate during and after the workout; helping you to burn more fat.

Effectively you’ll get fitter and stronger quicker.

Here are 5 great HIIT workouts to get you started:

HIIT Workout 1 – The Burpee

There are just three exercises in this HIIT workout; pull-ups, jumping jacks and burpees.

• Do as many pull-ups as you can in 30 seconds.
• Then do 60 jumping jacks.
• Finish with 20 burpees.
• Take a one minute rest.
• Repeat the cycle; ideally you should aim to do all the exercise four times.

HIIT Workout 2 – Resistance

This HIIT workout adds in a resistance band to make it a little tougher. If you’re struggling to complete it with the resistance band you can always remove it and build up to using it.

• Jump rope (skipping) for 1 minute.
• Do 15 dips; you obviously need bars to complete this exercise or something similar to hold onto.
• Do 30 high knees with one leg then the other.
• Complete 20 bicep curls on each arm; using the resistance band.
• Take a rest for one minute.
• Repeat, again you’re aiming for four complete circuits.

HIIT Workout 3 – Lower Body

This version of HIIT workouts is aimed at improving the strength and stamina of your lower body. It’s a great workout to complete on alternating days and mix in with some upper body HIIT workouts.

• Sprint as fast as you can for 30 seconds. If this doesn’t leave you breathless then sprint faster and try going uphill!
• Do as many squat jumps as you can in 45 seconds.
• Complete 20 lunges, per leg. Concentrate on form not speed.
• Aim to do 25 calf raises per leg.
• Pause for 1 minute; allowing your breathing to slow.
• Now repeat, again you’re aiming to do all the exercises 4 times.

HIIT Workout 4 – Tabata Core

This is a slightly different form of the HIIT workouts. It focuses on really short bursts of energy but with repetition of the exercise.

Research has shown this to be an effective way at boosting cardiovascular health as well as muscle.

• Do as many pushups as you can in 20 seconds.
• Rest for 10 seconds.
• Repeat the pushups for 20 seconds and rest for 10 seconds. You’re aiming to do 8 sets of pushups.
• Now do as many squats as you can in 20 seconds.
• Again, rest for 10 seconds and repeat another 7 times.
• Next complete 8 sets of jumping jacks; 20 seconds exercise / 10 seconds rest.
• You can then do 8 sets of lunges.
• To finish do 8 sets of burpees and collapse on the floor.

This routine takes 25 minutes and, if done properly, will leave you exhausted!

HIIT Workout 5 – One For The Gym

You may need to visit the gym during its quiet period to ensure you can access the different equipment you need.

The key to successful HIIT workouts is putting everything you have into the exercise and only pausing for the set period; no longer.

Try this:

• 2 minutes sprinting on the treadmill.
• 30 seconds rest.
• 2 minutes on the stairmaster.
• 30 seconds rest.
• 2 minutes on the exercise bike.
• 30 seconds rest.
• 2 minutes on the cross trainer.
• 30 seconds rest.

This process will take you 10 minutes; see if you can repeat it twice; or even 3 times!

Including HIIT Workouts In Your Week

HIIT workouts are an excellent way to boost your metabolism, improve your balance, muscle growth and your general fitness.

But, as already mentioned, they should be part of a variable exercise routine. This will help to keep it interesting, you motivated and; perhaps most importantly keep challenging your body.

Here is any example of including HIIT into your regular exercise for the week to promote fat loss:

Monday – Your standard full body weight training. A good choice is the 24-minute workout.

Tuesday – One of the above HIIT workouts.

Wednesday – Your body weight training again; try old school muscle.

Thursday – Choose a different HIIT workout from above.

Friday – Bodyweight training again.

Sat & Sun – Rest

This will keep your metabolism burning at a high rate and stop you’ve from getting bored. You can adjust your HIIT workout every time you workout; if you wish.

It is important to note that warming up and warming down are essential to prevent straining your muscles and causing an injury or soreness after exercise.

Summing It Up

HIIT workouts are a great way to boost your fitness regime. They should be complemented with other exercises such as our old school muscle program and the 24-minute workout.

This will not just boost your results, it will keep you motivated. In fact, it will help you to achieve results which are one of the best forms of motivation you can get!

Don’t forget, the Fit Father’s are here to support you on every step of your journey!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 HIIT Workouts.

What is the most best time to workout? You probably already know the basics, like a change in diet is essential to losing weight, and consume fewer calories than your body burns on a daily basis.

But exercise is also important to improve your health, and it’s essential if you want to build muscle. But you may find yourself asking ‘when should I workout?’

There is a wealth of information available on the web. This guide will consolidate the facts for you and help you continue your weight loss journey while building muscle.

As always, The Fit Fathers are here to help you achieve your goal! If you haven’t tried our FF30X 30-Day Program yet then you really should!