Category Archives: BEST WEIGHT LOSS WORKOUTS

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 dont 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, 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, there 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; 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 n 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 be completed 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. Then tell me 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.

Continue reading

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!

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Have you been working out consistently, but haven't seen results? It may be time to start measuring the intensity of your workouts.

The popular saying that “anything is better than nothing” only partially applies to fitness.

For the everyday Joe, a little bit of cardio here and there is much better than drinking a beer and watching ESPN for hours on end.

But for those of us who are seriously trying to slim down and increase our muscle mass, we have to be more strategic!

Simply doing the same workouts day after day without seeing results won't get you anywhere.

As Albert Einstein once said, “the definition of insanity is doing the same thing over and over again, but expecting different results.”

So stop banging your head against the wall and learn how you can measure your workout intensity and improve their results!

Why You Should Measure Workout Intensity

Especially as we age and as health risks climb, it can be difficult to know what workouts are best for you.

Measuring workout intensity is important is because it prevents you from working too little or too hard.

That's right– overworking your body can be even more damaging to your body than under-working it.

When you learn how to measure the intensity of your workouts, you will be able to build a fitness routine that plays on your strengths and improves your weaknesses.

You will also be able to identify a “target zone” that the majority of your workouts should fall under.

Physical Cues to Measure Workout Intensity

There are three simple ways that you can measure workout intensity — no gadgets required.

1. The breathing test: When you begin to work out, your body's oxygen intake is relatively low. During this time, you are most likely breathing out of your nose. Once you switch to a higher intensity zone, your body needs more oxygen and will therefore automatically switch you to mouth breathing.
2. The appearance test: We all have physical “tells” that indicate when we're in a high-intensity zone. This could be turning red, sweating more, a distant look in your eye or tensing up.
3. The talking test: Your ability to talk is dependent on your ability to breathe. You will likely go from being able to hold a conversation to breathing between words as you increase intensity.

So what are all of these tests telling you?

If you find yourself breathing out of your mouth during your workout, you are likely in a high-intensity workout zone. But if you can't seem to get enough air in, you may be overworking yourself.

Turning red in the face and sweating is usually a marker of any good workout. But if you are overly red or sweating to an extreme, consider backing off for a few reps.

You should be able to say short, simple sentences while you are working out. If you can only grunt a couple of words, you're training dangerously hard. But if you can monologue about the vacation you're planning, you're not training hard enough.

While these inferences can give you an idea of where your workout ranks, from moderate to vigorous, there is a more scientific way to measure your intensity.

Using Your Heart to Measure Workout Intensity

By using a measurement called BPM (beats per minute), your heart rate can tell you very specifically how intensely you are working out.

Basically, there is a maximum number of BPM that your heart can safely handle during exercise, which is based on your age.

Once you know your maximum heart rate, you can then find your target heart rate.

Your target heart rate is a point where your heart is exercising to the fullest but is not overworked. This ideal heart rate is where you want most of your workouts to be.

Online calculators can help you find your target heart rate.

Once you're at the gym, pause your workouts when you think you're at your target heart rate and take your pulse for 15 seconds.

Multiply the number of pulses in the 15 second period by 4, and check that rate against your target heart rate.

If you are below your target heart rate, you should pick up the pace. Whereas, if you are above your target heart rate, you should take a break and slow the pace of your workouts to avoid overworking your heart.

Of course, if you are within your target zone, good job and keep going!

Reaching Your Target Heart Rate

It's important to stay safe as you work up to your fitness goals.

While exercising within your target heart rate is the best way to reap benefits from your workouts, you should start with a shorter amount of time in your target zone and work up to a longer period of time.

Try separating your workouts into moderate activity as you warm up and vigorous activity as you aim for your target heart rate.

Moderate activities include…

• Walking briskly on a treadmill
• Tennis doubles
• Water aerobics
• Cycling less than 10 miles per hour

Vigorous activities include…

• Running
• Swimming laps
• Tennis singles
• Hiking uphill
• Jump rope

Take Aim at Your Target

Taking a bit more time to find your target can help you achieve your fitness goals for years.

Just like you wouldn't diet without weighing yourself, why would you exercise without knowing your target heart rate?

Once you begin exercising within your target heart zone, the results that you have been waiting to see should come along.

If you're ready to get started, our FF30X 30-Day Program can help take you to the next level.

The FF30X Program is designed specifically for busy men over 40 who are focused on losing weight and getting back in great shape.

With workouts specifically designed for aging men and their particular issues, this program will give you the confidence of your younger years.

With any fitness program, remember to stay patient and focused to achieve your dreams.

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 workout intensity.

20 seconds can be an incredibly short time period, or it feel like forever.

You can purchase an item online in less, or you could take 20 seconds to walk to where your gym equipment is stored.

This is all interesting, but what you’re about to learn is how 20 seconds can make a huge difference to your weight loss achievements!

What Is The 20 Second Rule?

Stop for just a moment and look round you. Chances are that you barely have time to stop; we live in an extremely fast paced world!

If you look round you’ll see lots of things that are within 20 seconds of where you are. You’ll probably find that many of these items are useful to you in your daily life. They might include your fitness gear,  the food and drinks in your fridge, or even your cell phone to connect to your digital life.

20 seconds is just long enough to make it an effort to get any of these objects, if you want them.

You probably never have a problem going 20 seconds to get your cell phone. After all it’s your contact with the rest of the world.

But, if it is something less appealing, then 20 seconds quickly becomes an obstacle.

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Let’s face it; you’re bombarded with images of fit men and women. Whether you’re thinking about signing up to the gym or buying equipment for at home workouts it’s likely that the advertisement features the body you want; not the one you have.

After all, this is why you’re looking to buy the equipment or membership!

Statistics show that 80% of those who sign up to a gym at the beginning of the year will quit in less than 5 months. This will leave you dealing with the financial implications of a 12-month membership.

The Reasons People Quit

There is a myriad of reasons why the gym is simply not feasible.

It might be that you feel self-conscious when at the gym, or that you don’t know enough about the different machines to use them properly.

And no one wants to be the guy who has to ask….

Time is also a factor; even a half hour workout can take an hour and a half, allowing for travel! At least with our free 24-minute workout, you’ll need just 24 minutes!

That’s the point in at home workouts. You can find the time to get the 24-minute workout done and you don’t need to feel like others are judging you.

Why You Should Choose At Home Workouts

Time is precious but you can find 24 minutes in a day. This is less than one episode of your favorite television show. For many people, it’s less than the time it takes to shower!

You simply need to look at your routine and select a 30-minute slot. Book it into your schedule every day and start completing the 24-minute workout.

But it’s more than just being able to find the time to complete at home workouts. They offer the convenience of being able to start and finish at any time.

There won’t be anyone watching you and you can dedicate yourself to the at home workouts. This will ensure you are focused and achieve the best possible results.

You also won’t need to worry about buying the fancy gym equipment, anything that you’re comfortable in and allows you to move freely will do!

An added bonus is the ability to have your inspirational music playing as loud as you like. You can even add a mirror to admire your muscles as you make each move!

It is also worth mentioning that inspiration can be an issue, especially when you are first forming a habit. You might feel silly in the gym looking at a picture of a muscled man with the body you want.

But, if this helps inspire you then there is nothing stopping you having it at home! After all, it’s unlikely you want the body of a fit woman; at least not instead of your own….

At Home Workouts In Just 24 Minutes!

The latest research suggests that a fast-paced 24-minute workout which works your muscles and provides strength training can produce significantly better results than a long one.

Forget running for hours, you can complete a workout in less than 30 minutes and lose weight or gain muscle, depending on which you are aiming for.

The key in succeeding at this approach is to complete a series of explosive moves in a short space of time.

These build core muscles, improve strength and boost your metabolism.

This is everything you are looking for in any workout, whether at home workouts or at the gym!

An additional benefit of this type of workout is the fact that you’ll feel an instant boost in your emotional state.

You also need to be aware that at home workouts do not need lots of expensive equipment.

For example, our free 24-minute workout requires approximately 5 foot of floor space and a set of dumbbells. You’ll be able to increase the weight of the dumbbells as and when you feel ready.

Become Part Of The Bigger Picture

Losing weight or building muscle does require exercise and our 24-minute workout is a great way to get started.

However, it also requires healthy eating.

It is not possible to get the body you want unless you look at what you are eating.

You need nutrition, balanced meals and a meal plan that you can stick to for life.

But you can’t do this alone!

No matter how motivated you are there will be dark days. That’s what we’re here for! Join our FF30X today and start benefitting:

• Full support from us and other members; we’ve all been where you are.
• Make yourself accountable by reporting in results; it will drive you to try harder and keep training.
• Discover the healthy meal plans and our perfect plate strategy which will make meals times easy and even save you time!
• Graduate from the 24-minute workout and test out a number of other exercises which can help you to achieve the right results.
• Share your knowledge and help others; you’ll be doing this quicker than you think!

The FF30X is designed to provide inspiration, motivation, and support. You won’t be judged, just helped! Try it today and start your journey towards the new you.

Balance is important in life, whether you are looking to lose weight, build muscle or do both. Gain the support you need and feel good about the fact that you can complete productive at home workouts in less than 30 minutes.

The FF30X program will help you achieve your goals; one look at the testimonials on the site will show that this is possible!

Working It All Together

At home workouts are convenient. They don’t just save you from embarrassment at the gym; they can allow you to push yourself harder, focus on your form and achieve real results.

But, the right workout is key to your success. Start with our free 24-minute workout. This is a great way to start training and start moving towards your goal.

But, once you’ve started to see the effects it’s time to move it up a notch. That’s what the FF30X can offer you; support, advice and the ability to achieve more than you originally thought possible!

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 into at home workouts.