Learn How to Conquer the Worst Muscle Building Mistakes
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project

Personally, when I think of role-models of physical fitness, I admire the greats such as Jack LaLanne, Frank Zane and Herschel Walker.

Just like these guys, when you get to your 40s, 50s and beyond, it’s important to use training methods and muscle building techniques that are right for your body.

Your recovery times, energy levels and even hormone levels are different than in your bucking youth.

That’s why you need to learn the principles I have put together in my Old School Muscle program. This muscle building program has been purposefully designed for men over 40 looking to build muscle and feel the best they’ve felt in years.

If you’re ready to get serious about your fitness and live up to your role models, keep reading.

Everything you need to know about building muscle after 50— including the worst muscle building mistakes men make– is below.

Muscle Building Mistake #1: Too Much Weight

Here’s a problem we can all identify with:

We want to be the guy lifting the most weight.

Let’s not even try to deny it.

It’s an unspoken truth that the dude pumping the heaviest weights is noticed in the weight room.

But hear us out: You do NOT have to lift an insane amount of weight to see results.

When you try to lift too heavy weights, your form suffers. And poor form means injury. That injury means time off from the gym, which means no gains at all.

See the vicious cycle?

Before you lift any weights, you need to know and practice proper form.

We have complete tutorials on exercises and muscle building routines available for you on our YouTube channel.

I also show you exactly how to find the right weight for you, in our new Old School Muscle program.

Muscle Building Mistake #2: Program is Too Advanced

As much as you may admire the greats of bodybuilding, you need to recognize that their workout routines probably won’t work for you.

Why, you ask?

Because these programs aren’t meant for guys in their 40’s, 50’s and over.

Before you adopt the next hot exercise routine that you read about in your favorite bodybuilding magazine, stop and think.

• Was this program written for a guy like me?
• Does this program take into account any prior injuries?
• Can I keep up with this regimen without hurting myself?
• Is this a schedule that I can actually commit to?

More often than not, the answers are no, no, no and no.

But here’s a bigger, better yes: 

The Fit Father Program is designed exclusively for men in their 40s, 50s, 60s and beyond.

Every single part of our regimen– from timing to nutrition to exercises– is created with your busy schedule and physical needs in mind.

Start off with these 5 Best Muscle Building Exercises that will start you off with a routine that is safe for your body.

These 5 exercises will help you gain lean muscle fast– all in a routine that’s designed for you.

Muscle Building Mistake #3: Lack of Good Nutrition

It is said that 80% of your gains are from nutrition.

Here’s looking at you, pizza and ice cream.

Nutrition really is the building block of fitness. It doesn’t matter if you train like a dog if your nutrition plan isn’t up to snuff.

The key to building lean muscle and cutting fat is in the proportions.

You should be eating enough protein to assist muscle growth, enough carbs for energy and enough healthy fat to raise and maintain healthy testosterone levels.

That whittles down to 35% protein, 45% carbs and 20% fat.

Building the perfect diet can be difficult.

That’s why we’ve composed great recipes and documented exactly what you should be eating every morning, noon and night in our Old School Muscle program.

Muscle Building Mistake #4: No Warm Up or Cool Down

Time is our most limited resource.

Once you’re dressed and ready to go to the gym, you’ve got a million things on your mind already!

That’s why it’s tempting to skip a proper warmup and go straight for the core of your workout when you arrive at the gym.

But this habit couldn’t be more wrong.

Especially as you age, your muscles NEED a solid warm up and cool down.

In order to function properly and without the potential of injury, muscles must be loose before they’re exposed to high stress.

We recommend a quick 5-10 minute warm up on a cardio machine before lifting.

Afterward, a 5-10 minute stretch routine helps remove lactic acid build-up from your muscles.

Muscle Building Mistake #5: Inconsistency

It’s easy to skip the gym or cheat on your diet.

We rationalize that because it’s your birthday or Thanksgiving or a graduation that it “doesn’t count.”

But in reality, everything counts!

Part of the reason that losing weight and building muscle is so hard is that it requires consistency.

But, there is a solution to this problem.

Finding the right program that you can truly commit to and don’t dread is the secret to consistency.

Because the Old School Muscle program was designed for busy fathers like you, it’s the key to getting back on your feet and into your favorite jeans again.

If you really struggle with rationalizing your way out of a workout, check out our rebuttal for the most common excuses men make to avoid exercise. 

Start The Journey

Now that you’ve read about the right techniques for muscle building and working out for men over 40, I want to introduce you to a few role models on our team.

This is a group of hard working, time-poor fathers who are all 40 years old and up.

These fellows have jobs, families and four-legged friends that are all pulling for their time and attention.

But would you take a look at these gains?

These are our role models at the Fit Father Program.

With the FFP30X program and the rest of our resources, we have watched these men meet and then exceed their own expectations for themselves.

We want the chance to help you too.

Click here for your FREE muscle building exercises to get started.

With this guide and our support, you can conquer the 5 common muscle building mistakes and achieve the size and form you want.

What’s stopping you?

Don’t Fall for These Nutrition Myths
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project

You’ve heard all the conflicting advice before…

“You should eat low-carb… You should eat low-fat… You should count calories… You shouldn’t count a single calorie!!”

For us guys looking to live healthier, all this conflicting information is enough to make our heads spin.

That’s precisely why our men’s health experts here at The Fit Father Project put together this article for you.

It’s time to slow down, separate fact from fiction, and figure out which eating habits actually matter. I’ll show you everything in this guide.

Specifically, you’re about to discover the 5 absolute worst nutrition myths that you’ve been told, and (more importantly), what you need to be eating instead…

First though, allow me to introduce myself to you. My name is Dr. Anthony Balduzzi. I'm a men's health doctor and the founder of The Fit Father Project. My team and I help busy men in their 40s, 50s, & 60s get back in killer shape with proven meal plans and workouts.

In fact, our FFP Team is extremely proud that we've helped over 22,000 men and their families lose over 90,000lbs of fat.

When it comes to nutrition advice, I've seen it all over the past 20 years, so it's easy for me to spot the worst nutrition myths for men. It might not be that easy for you. We're going to fix that today.

This article I created for you will explain the 5 worst nutrition myths for men over 40 and debunk them once and for all. You’ll walk away knowing exactly how you can get your health on track through proper diet and nutrition.

Sound good? Good. Let’s dive on in…

Myth #1: Carbs are “The Enemy”

Perhaps the most common eating advice given to men trying to lose weight is to “cut out carbs.”

In reality, carbs aren’t always the “bad guy,”

In fact, as I show you in our Free 1-Day Fat Loss Meal Plan For Men 40+, eating the right kinds of carbs at the right times is actually very helpful for losing fat and building muscle.

Listen, any diet that is overly restrictive will cause you to crave carbs and cause your energy levels to crash – both of which will make it much more likely that you’ll quit your diet.

Sound familiar? You don’t want any of that…

It’s important to know that your body functions really well with the right kinds of carbohydrates. Carbs are the body’s main preferred energy source – powering your brain, heart, kidneys, muscles and more.

That’s why we advocate AGAINST super low-carb restrictive diets.

If you never want to eat carbs again, go ahead and give a ketogenic diet a shot.

Meanwhile, our Fit Father Project 30-Day Program members will be over here – continuing to eating our fruit, rice, and pasta – while still losing fat and keeping it off long-term.

Here at the Fit Father Project, we advocate a balanced approach to eating – as we outline in our Free 1-Day Meal Plan For Men 40+ – where your meals contain lean proteins, healthy carbs, AND healthy fats. Nothing is restricted. You enjoy the delicious foods you love… and you feel energized 24/7.

Click here if you’d like my team to email you a free copy of this meal plan.

The types of carbs you eat REALLY MATTERS too…

Even though carbs are not the enemy of fat loss and health, it’s also important to know that there are different kinds of carbs that you should eat (and those you should avoid).

The key to enjoying carbs while still losing fat and feeling energized is to eat the right kinds of carbs at the right times.

The Good Carbs we recommend you eat are “slow burning” higher fiber carbs that digest at a gradual rate (compared to sugary carbs) – providing your body with a steady stream of energy and nutrition.

You’ve probably heard these “Slow Burn” carbs called “Complex carbs.” They are foods like these:

• Broccoli
• Rice
• Oatmeal
• Apples
• Berries
• Kidney beans
• Quinoa

On the other hand, simple carbs are “fast burning” (they spike & crash your blood sugar very quickly) and do not contain nearly as much nutritional value as most “slow-burn carbs” – other than having “empty calories.”

Simple carbs are foods like the obvious culprits:

• Soda
• Pie
• Cake
• Candy
• Processed snack foods

But also these more “sneaky” simple carb culprits:

• Fruit Juices – even freshly squeezed*
• Most fruit smoothies
• Breakfast Cereals

Iget="_blank" rel="noopener noreferrer">Download our Free 1-Day Meal Plan For Men right here.

We'll send the meal plan straight to your email.

Myth #2: Cholesterol is Bad For you

Woah there “Dr. Anthony”…

I know there’s not too many people who would argue that sugar is good for you… But cholesterol!? That’s definitely bad for us right…?

Wrong.

For the past 2 decades, we have been told that cholesterol is a bad, bad thing. You may have heard that “high cholesterol causes heart attacks.” And you may have even been prescribed tons of cholesterol-lowering “statin” medications (like Lipitor)…

But brand new research has now come out showing that eating foods that contain cholesterol isn’t actually bad.(3)

For starters there is a big difference between the cholesterol we eat in foods (this is called dietary cholesterol) and the cholesterol that our bodies make (what shows up on your blood work panel).

Yes, we want healthy cholesterol levels on our blood work, and, it turns out from the new research, that eating good dietary cholesterol in moderation can actually help improve cholesterol levels.

In fact, good dietary cholesterol found in foods like free-range eggs helps:

1) Increase testosterone naturally – most guys don’t know that cholesterol is actually the backbone molecule our bodies need to build testosterone.

When we take cholesterol-lowering medications, we often kill our testosterone levels (4)

“Low T” for us guys over 40 causes decreased libido, decreased sexual performance, low-energy, & higher rates of heart disease and Alzheimer’s.

2) Cholesterol improves brain function – our brains need cholesterol to maintain the proper fluidity of our cell membranes (5)

3) Cholesterol even boosts your immune system – crazy right? New research is coming out that shows cholesterol levels are decreased when we get an infection (flu, etc.) and consuming more cholesterol (from good free-range eggs like we recommend) can keep your immune system strong.

In fact, Individuals with LDL cholesterol below 70 (very low) have 15 times the risk of developing cancer, and five times the risk of contracting sepsis (blood poisoning), according to a 2007 Israeli study of 203 patients. (6)

For anyone taking cholesterol-lowering drugs like Statins (Lipitor), keep in mind that these drugs can cause muscle loss, brain fog, lower libido, and erectile dysfunction.

With the proper diet that incorporates good cholesterol (free-range eggs cooked on low-heat), your total blood cholesterol levels can dramatically improve like our Fit Father 30X Program Member below who dropped 35lbs in 3 months and saw his cholesterol levels improve by 100 points following our meal plan. Here’s his blood work:

That’s over a 100 point drop in his total cholesterol into a perfectly healthy range – while IMPROVING his ratio of “good” (HDL) to “bad” (LDL) cholesterol!

Our Fit Father Program members eat eggs, beef, and other great protein foods – while getting great results like these. In addition to dramatically improving cholesterol levels, this particular program member lost 35lbs and his doctor took him off his cholesterol meds. Not too bad, eh?

With the proven eating plan, this is 100% possible for you too.

Here’s our Free 1-Day Meal Plan you can get started with today.

And if you’d like to learn more on the truth about cholesterol, click here to read this extensive blog we wrote on the topic.

Myth #3: Breakfast is the Most Important Meal

You know those huge breakfasts we see glorified in the movies? – with plates overflowing with toast, fruit, croissants, & orange juice…

…those meals are pretty much the farthest thing from a healthy breakfast.

In fact, a “good balanced breakfast” is just as much about the time you eat as it is about what you eat. Here are a few other breakfast health guidelines that matter:

First off, breakfast is all about protein and good fats.

I showed you earlier that “carbs are not the enemy.” They certainly aren’t. However, eating a lower-carb breakfast that prioritizes lean proteins and healthy fats is a really good idea for health and weight loss.

Eating proteins and healthy fats first thing in the morning set your metabolism and brain off to be focused and energized for the day.

Fast burning carbs like toast, cereal and fruit will give you a jolt of energy that will peter out very quickly in your day.

Second off, people also think that breakfast should be eaten close to waking up.

In actuality, waiting until around 10 a.m. can be very beneficial for fat burning. By delaying your breakfast, you force your body to burn body fat in the morning before you eat.

To learn how to make the world’s best breakfast for weight loss, read this blog.

Myth #4: Healthy Food is Boring

You’ve seen those super “Spartan” diets before…

Grilled Chicken, rice, broccoli: repeat.

Your diet does NOT have to look like that!

In fact, you should AVOID those types of super restrictive, rigid approaches that won’t work for you long-term. Eating the same boring foods every day will just make you want to quit a diet, not motivate you to continue.

A balanced diet that adheres to some good portion control is the key to eating foods you actually like within your diet.

Here at the Fit Father Project, we use the principle of “Building Perfect Plates” to guide our portions.

This “Perfect Plate” concept shows you to portion your food out correctly:

• 1/2 of your plate should be any kind of veggies you enjoy.
• 1/4 of your plate should be lean protein.
• 1/4 of your plate should be healthy carbs you love.

The best part? There are HUNDREDS of food combinations that you can create with this framework.

To learn more about the Perfect Plates you should make everyday, make sure you get a Free Copy of our 1-Day Meal Plan here. Inside, I’ll show you Perfect Plates for breakfast, lunch, snack, & dinner.

Myth #5: Dieting Has To Be Complicated

Many bad diets sound something like this…

• Eat 6 small meals per day (who has time for that?)
• Make this complicated shake (who has the money for all those ingredients?)
• Eat these special foods (what store even carries them?)
• Avoid gluten completely (now what can I eat?)

The list could go on and on…

Here’s the truth: dieting (when done correctly) is not and should not be complicated.

Here are the three basic principles for you to start with:

1. Eat whole, unprocessed foods most of the time
2. Portion your chosen foods into Perfect Plates
3. Calculate your ideal number of calories just like we show you inside our Free 1-Day Meal Plan

It really is as simple as 1, 2, 3.

I hope this article helped you!

I’m really glad you found us here at The Fit Father Project and took the time out of your busy day to read this guide.

Now, even with all the right information about healthy eating, it can be a long road ahead if you don’t have a team to support you.

If you’re interested in eating healthier, losing, weight, and building muscle… our Fit Father Project team would love to support you. We have helped thousands of busy fathers like yourself get healthy.

You can do it for your partner, your kids, or for yourself. Every single person in your life will recognize your newfound health.

Here are TWO (2) Action Steps to start with TODAY:

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

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

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

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

What are Minerals? – A Short Guide by Stuart Carter, Head Trainer, The Fit Father Project

In this short guide, I will show you what each mineral does within your body, how much you need and which foods each of them is found in.

Let’s get started…

What are minerals?

Minerals, like Vitamins, are a micronutrient and are necessary for the normal function of our metabolism, nervous system, and hormonal balance.

Minerals make up nearly 4% of our total body mass, and are the vital component of our muscles, blood cells, and soft tissues.

What do minerals do?

Minerals enable our bodies to function correctly and to support the use of the energy that is supplied within our diets. Each mineral, like vitamins, has a certain job, which are shown below:

Calcium – As most people know, calcium is essential for strong teeth and bones.  It is also used for clotting the blood, for muscle contractions, and to enable the proper performance of the heart and nervous system.

Iron – This mineral also makes sure our bones and teeth, as well as our muscles and other tissues grow, and stay strong.  It is also essential in producing haemoglobin, and in the transportation of Oxygen within the blood.

Phosphorous – Another mineral that assists with the growth and strength of teeth and bones.

Magnesium – This mineral is very similar in usage as Phosphorous above.  Other jobs this mineral have is to assist muscular activity, and digestion.

Potassium – This mineral is found in every cell in the body and has many uses, including muscle contraction and relaxation, regulation of the heartbeat, and hormonal balance stimulation.

Sodium – This works with many other minerals that assist in the growth and continued strength of teeth and bones, by ensuring the correct balance of calcium is distributed throughout the body.

Iodine – An important mineral, especially when looking to maintain low levels of body-fat, as it regulates the functioning of the Thyroid gland and controls metabolism.

Copper – This helps to convert iron into haemoglobin and assists the body to use the vitamin C taken in through our diet

Zinc – A good mineral for muscle gainers as it is responsible for cell growth and protein synthesis.  It also prolongs muscle contractions and assists in the use of vitamin A, and the B complex.

Fluoride – Fluoride is necessary to stimulate bone development and nourishes teeth. I inhibits, and can actually reverse the development of dental cavities.

Manganese – This mineral has a number of important uses within our body. It is responsible for the activation of enzymes, the production of sex hormones and skeletal development.

Selenium – Selenium protects our body tissues from oxidative damage from radiation, pollution and normal metabolic processing.

How much do I need?

Where do I get them?

• Calcium – Milk, Brown rice, Cabbage, Wheat-germ.
• Iron – Liver, Kidney, Prunes, Lentils
• Phosphorous – Liver, Peanuts, Soya beans.
• Magnesium – Nuts, Whole-wheat grain.
• Potassium – Meat, Fish, Carrots, Beans.
• Sodium – Cheese, Lamb, Cucumber, Watermelon.
• Iodine – Citrus fruits, Sardines, Kelp.
• Copper – Most Foods.
• Zinc – Eggs, Whole-grain, Oysters.
• Fluoride – Fluorinated water, teas, marine fish.
• Manganese – Nuts, whole grains, fruit and vegetables.
• Selenium – Seafood, lean meats, grains.

I hope you have found this short guide informative and you are able to add certain foods into your eating plan, should you feel you have a deficiency in any of these minerals.

If you would like further information on how to put together a healthy eating plan, you can download a free copy of our 1-day meal plan now by clicking the link box below.

Until next time, I wish you success and happiness.

Your friend and trainer,

Stuart

Cut the Guesswork: Learn the 3 Components Of a Successful Weight Loss Plan for Men
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project

But the thing is, most “health theories” and “get fit quick” offers are just scams!

For busy men trying to stay fit, it can seem like a full-time job to weed out the truth from the lies in terms of workout plans for men.

And as a men’s health doctor who is dedicated to helping fathers get fit, I decided to clear up this confusion once and for all.

This blog compiles the 3 key components that any weight loss plan for men needs– no bullshit, all proven.

By the end of this guide, you’ll realize that being fit really isn’t a confusing, time-consuming endeavour. All it takes to be fit is the right information and dedication.

Weight Loss Plan for Men: Your Diet

The first key component to a successful weight loss plan for men is the right meal plan.

The most common complaints we get from men on diets is that they think all meal plans are unrealistic, too difficult, expensive and too rigid.

Do these gripes sound familiar?

Here at the Fit Father Project, we’ve come up with solutions to each and every one of those valid complaints.

Realistic

Most diets are all about cutting– cutting carbs, cutting fats, cutting all the fun out of eating. In the end, it’s just not realistic or enjoyable to diet this way.

The worst part about diets like these is that they leave you with cravings.

You need a diet plan that offers you quick to prepare meals that taste good and leave you feeling full. You need a diet plan that does not restrict you to one food, raw food, juices or soup. You need a diet plan that gives you results.

Our free 1-day meal plan provides full meals that are delicious and filling.

Inexpensive

There’s a terrible misconception that healthy food is more expensive than inexpensive food.

However, there are several ways you can make smart buying decisions to cut down the price.

For starters, you don’t have to buy “superfoods” to be healthy. Also, buying food in bulk ensures that you’ll get the best price– and maybe even on sale.

For more tips on cutting down the price of healthy groceries, check out our guide.

Adaptable

When you think of meal planning, you think of chicken and veggies, right?

Monotony is one of the downfalls of many meal plans. It’s just plain boring to eat the same thing every day.

That’s why the Fit Father Project meal plan provides you delicious, filling meals that you can share with your family and friends.

We do this by teaching you to create “Perfect Plates.”

Perfect Plates is a concept that tells you to portion your food out correctly: half of your plate should be veggies, a quarter should be meat, and the last quarter should be carbs.

The best part? There are HUNDREDS of food combinations that you can create with this framework.

Sustainable

All of these perks– realistic, inexpensive, adaptable– are the reason why the Fit Father meal plan is a sustainable meal plan that you can truly commit to.

The Fit Father Project provides you the tools to achieve lifelong health, not just a few months of health.

Check out our free 1-day meal plan to see how.

Weight Loss Plan for Men: Your Workout

Next up is your workout plan.

Between the young meatheads at the gym and celebrity training fads, it’s hard to know how a man over 40 should work out.

Here at the Fit Father Project, we have created a workout plan that provides complete instructions and weekly schedules to eliminate the confusion and insecurity of working out.

FF30X is our 30-day program designed to get fathers fit the easy way– no B.S., all gains.

All you need is about 5 feet of space and dedication. You can use our plan with our without a fancy gym membership or at-home equipment.

Our program w as designed with your busy schedule in mind, so everything can be personalized for your needs.

The best part? Fit Father experts are available to answer any questions or help create a specialized plan to cope with injuries.

Weight Loss Plan for Men: Your Game Plan

Workout plan and diet aside, I think we can all agree that the hardest part of getting fit is sticking to your regimen.

If you’ve been piecing together your work out and diet between friendly recommendations and random Internet finds, ask yourself how many times you’ve strayed from your piecemeal “plan.”

When I was pursuing health this way, I strayed from my “plan” more often than I’d like to admit. I got frustrated even more often.

That’s the beauty of the Fit Father Project.

With us, you have support, encouragement and expert advice from a team that has helped over 10,000 of men achieve sustained health.

Accountability is built into the FF30X program.

From a team who can answer all of your health questions, to consistent blog updates with extra tips and a full exercise video tutorial section on YouTube, we have your back.

Join the Tribe

Time and time again, we hear that one of the parts of the FF30X that fathers enjoy the most is knowing that they’ve joined a tribe.

Here are some of the men that you will find health alongside. They will be your inspiration and some of your best motivation.

So, what are you waiting for? Join our band of brothers and participate in the worlds only weight loss program designed specially for busy Fathers over 40: FF30X.

I look forward to helping you on your health journey.

From the desk of: Dr. Anthony Balduzzi, the health expert for busy fathers

This could be the most important article on healthy eating that you’ll ever read. Think that’s a bold claim? Good. Keep reading.

It’s my #1 goal with this Fit Father Project website to change your health forever.

That’s why my Fit Father Project team creates the world’s best meal plans and workout – specifically for busy fathers over 40 who want to lose weight, build muscle, and live healthier for your families.

In today’s Free Guide, I’m going to introduce you to your new eating solution called “The Fit Father Diet.” This simple eating plan will help you lose weight the healthy way – without hunger, complication or frustration of normal diets.

Watch the video I shot for you below to get started on today’s training.

Here’s the truth: there’s a proven eating plan designed specifically for busy men that will enable you to lose weight and feel more energetic – without the restriction and complication of “normal diets.”

On that note, I have a quick question for you:
What has your experience with ‘diets’ been like in the past…?

• Maybe you’ve tried a super low-carb diet like Atkins… but found that energy crashes, headaches, and restriction were not worth it.

• Maybe you’ve tried an “eat 6 small meals per day” bodybuilder’s diet… but couldn’t make eating and preparing food 24/7 work for your busy schedule.

• Maybe you’ve tried just “reducing your portion sizes,” but found that you hit a frustrating weight loss plateau and needed a more structured plan.

Listen, if you’ve ever felt frustrated with hard dieting, I know how you feel.

Even though I teach this “health stuff” for a living, I struggled with weight loss diets FOR YEARS before I finally figured out the principles behind this “Fit Father Healthy Diet Plan” approach that I’m going to share with you in this free guide.

Now before we get into the 10 Principles behind this Fit Father Diet, I want to share these important facts with you…

• Fact #1: Losing weight and living healthier is really important for us guys. Excess body weight dramatically increases our risk of nearly every fatal disease (heart attacks, diabetes, cancer, Alzheimer’s) by up to 81% (1).

Listen, I saw this happen to my Dad. He neglected his health, ate unhealthy, gained weight, and eventually lost his life at 42 years young.

As men, we MUST take care of our bodies and get healthy, so we can stick around to provide for our families, loved ones, and missions.

That brings us to Fact #2…

• Fact #2: Improving your diet is the #1 fastest way to get rid of belly fat and make your body healthier – inside and out (2).

Nutrition is the foundation of your health plan. That’s why we will spend some time covering the most effective eating plan for you today in this Free Guide.

• Fact #3: As a busy guy over 40, you need a sustainable eating plan that works for you, your busy schedule, and your current metabolism.

Any eating plan that’s not simple, sustainable, and designed specifically for your body as man over 40 is simply NOT an option for you.

The GREAT NEWS is that you don’t need to follow a hard diet, starve yourself, or sacrifice enjoying your life to lose weight and eat healthier. You just need the proper plan designed specifically for you as a busy father in your 40s, 50s, & 60s.

That’s why in the rest of this Free Guide, I’m going to SHOW YOU:

• The 3 KEY PRINCIPLES behind The Fit Father Diet.
• The “10 Top Fat Burning Foods” you need to eat to get rid of belly fat.
• How to TIME your meals with busy schedule so you stick to your diet plan.
• How you start our Fit Father Diet & Exercise Program for the fastest results.

After reading this guide, you will…

• Know exactly what to eat to burn fat and lose weight.
• Wake up feeling energized because your metabolism is working efficiently.
• See your belly fat decrease week-by-week on near “autopilot.”
• Feel full and satisfied after eating – even though you’re losing weight.

That’s not fantasy. Those are the real results that thousands of fathers who are already using our Fit Father Diet Plan are experiencing. It’s your turn now to discover these strategies and experience these results for yourself.

First, let’s take a look at what the Fit Father Eating Plan does NOT stand for…

The Fit Father Eating Plan Is NOT Extreme

To be blunt: any diet plan that’s EXTREME will never work for you long-term.

Avoid restrictive diets – I’m talking about those super low carb plans that say you can’t ever eat bread, pasta, or fruit without gaining weight.

That’s total B.S! As you’ll see in this Free Guide, you can actually enjoy the right kinds of carbs daily while still losing weight.

Avoid massive calorie cuts – crash diet starvation plans actually damage your metabolism (sometimes permanently) and lead to uncontrollable sugar cravings, energy crashes, headaches, and eventually falling off track.

Avoid diets that promise short-term quick-fixes – you can’t afford to try another gimmicky diet where you lose 5lbs and end up gaining 10 back. You need a lifestyle plan that gets the weight off the healthy way – and keeps it off for good.

Here’s what you need: you need a balanced eating approach on a plan that incorporates healthy foods you love in the proper balanced portions.

The Fit Father Eating Plan Is NOT Time-Intensive

I’m not a gambling man, but I’m willing to bet you’re a busy guy like me with a job, family, life stress, and whole bunch of other responsibilities…

That’s precisely why you need an eating plan that’s simple, quick, and effective to fit into your busy life – while still giving you the fat loss and energy you desire.

Any diet plan that’s too time-intensive will not work for your busy schedule long-term. You’ve probably noticed this yourself from past diet attempts.

• You can’t afford to waste hours shopping for complicated groceries.
• You can’t afford to waste hours cooking complicated recipes.
• You can’t afford to waste hours constantly eating “6 small meals per day.”

Instead: you must invest in starting an eating plan that’s simple, time-efficient, delicious, and actually sustainable.

The Fit Father Eating Plan Is NOT Complicated

You can’t afford to follow a complicated plan that has you eating 6 small meals per day, buying over-priced juices, or swallowing pills and powders that are just wasting your hard-earned money.

You need a science-based meal plan that is actually proven to work. A meal plan that is designed specifically for a busy father like you with an aging metabolism.

When we started coaching men through health & body transformations, we couldn’t find the perfect eating plan for busy fathers over 40, so we built one…

We decided to call the program Fit Father 30X. The world’s first & only fat loss and health transformation program designed exclusively for busy fathers over 40.

The powerful meal plan that’s included in FF30X is called The Fit Father “No Think” Meal Plan.

Now, even though you’re not a member in our Fit Father 30X Program yet, I want to take a minute now to teach you a few of the most powerful fat loss eating strategies that we cover inside FF30X to help you see results in advance today. Here are THREE (3) key “secrets.”

Fit Father Diet Secret #1: Start Building Perfect Plates

Eating the proper number of calories is absolutely essential for weight loss and lifelong health.

To lose fat, you need to consume fewer calories than you burn each day. And every meal plan that “works” for weight loss helps you control your calories in one way or another.

Now, instead of needing to count calories (which violates the “simple and time-efficient principles”), our Fit Father Project Coaches came up with a much more effective solution for you.

We call it Building Perfect Plates.

The “Perfect Plate” idea is a portion control strategy that shows you your ideal portion sizes for protein, carbs, and fats every meal to lose weight and feel energetic – without ever feeling hungry or restricted.

Here’s how it works: for each of your main meals – breakfast, lunch, & dinner – simply follow these portion guidelines…

• Fill ½ of your with any kind of veggie you love.
• Fill ¼ of your plate with any kind of protein you love.
• Fill the final ¼ of your plate with a healthy carb you love.

If you follow these portion guidelines, your meals will roughly contain ~500 calories, which is an ideal weight loss starting point for most guys.

The best part about this “Perfect Plate Strategy” is that there are literally HUNDREDS of different meals you can enjoy. Boredom and restriction is about to become a thing of the past for you.

These are a few of our favorite Perfect Plates shown above from inside our Fit Father “No Think” Meal Plan that’s included in our 30-Day Diet & Workout Program.

To read the Fit Father 30-Day Program Overview Letter and see what’s included in the program and how everything works, click here to learn more.

Fit Father Diet Secret #2: Pass The Grandmother Test

When it comes to picking the right foods for your Perfect Plates, certain foods are simply better than others for burning fat and fueling your body.

YES, you need proteins, veggies, healthy carbs, and healthy fats in your meals. We just need to make sure you’re getting the right kinds of foods in the right portions.

The best fat burning foods are almost always unprocessed – meaning they typically don’t require an ingredient label for you to figure out what’s in it.

• Chicken is chicken.
• Fruit is fruit.
• Sweet potato is sweet potato.
• Broccoli is broccoli.

These natural foods don’t need an ingredient label for you to know what they are.

That “Healthy Choice” microwave dinner with the mile long ingredient list filled with chemicals you can’t pronounce…

Let’s just say it’s probably not quite as healthy as its manufacturers want you to believe.

90% of your diet should be whole unprocessed food with mostly “one ingredient.”

To remind ourselves of this important healthy eating principle, we love to run foods through something we call “The Grandmother Test:”

“If your grandmother wouldn’t recognize the food… you probably shouldn’t eat it.”

Here is our ideal foods list that we include inside our Fit Father 30X Program that DO PASS “The Grandmother Test” with flying colors:

Surprise Bonus: Click here to download the Full Fit Father Diet Infographic FREE. See, it pays to read these guides all the way through to the end 🙂

The key is to find the foods on this last that you love, and then prepare those foods with some simple recipes that you’ll use throughout the week.

Fit Father Diet Secret #3: Follow a meal timing schedule that fits your unique work schedule.

This “final secret” is perhaps the least discussed (but most important) part of your new healthy meal plan.

The timing of your meal plan needs to fit your busy work schedule.

Listen, you can have the best fat burning recipes in the world, but if your eating plan doesn’t fit perfectly into your busy work schedule, you won’t be able to stick to the plan long-term.

Because we exclusively help busy fathers with jobs, families, and responsibilities, we had to come up with a solution to make meal plans work with your busy life.

We designed the solution. We call it “Schedule-Specific Meal Timing.”

Inside the Fit Father 30-Day Program, we give you different meal timing setups that will fit your current work-life schedule…

• If you work primarily from home… you’ll want to follow our “At Home Plan,” which offers great ‘prepare-at-home’ meals with more flexible meal timing.

• If you leave work early in morning… you’ll want to follow our “On The Go Plan,” which offers quick “grab n’ go” meals for breakfast and lunch – as well as healthy snacks you can take on the road.

• If your life is a combination of the above schedules… you’ll want to use our “Mix n’ Match Plan,” which combines the best elements of both plans.

Whatever your specific work schedule, we have a meal timing setup that fits you.

See the image below for a sneak peak of the meal timing schedule schedules you’ll have access to when you get started on your Fit Father 30-Day Body Transformation Program:

Seemingly small distinctions like these – such as the proper meal timing and the right kinds of fat-burning foods – will make all the difference in your results.

On that note, I hope this free guide has helped give you some new ideas on what you need to be doing with your eating approach as a busy father.

If you liked this free guide, then you’ll absolutely LOVE our Fit Father 30-Day Body Transformation Program

It’s a fact: you can have your dream body and health at any age.

Using our proven Fit Father 30X Program, our team has helped over 10,000 busy fathers over 40 lose over 75,000lbs of fat, build muscle, and get permanently healthy for their families.

If you want to experience similar results for yourself, you need a proven plan like Fit Father 30X that flat out works.

If we’re being honest, the best time to start getting healthier was 20 years ago. The next best time though… is TODAY.

Don’t wait any longer. That’s what you’ve been doing for years.

Our proven FF30X program will get you the results you want in record time.

Inside Fit Father 30X, we literally hand you everything you need to succeed:

• The delicious Fit Father Meal Plan
• The metabolism boosting Fit Father 30X Workout (under 90 min/week)
• VIP email coaching where I'll personally walk you through the program

Click here to read the FF30X Program Overview Letter to see how our plan can help you get healthy - without the frustration of normal diets.

**Plus: The price of the program is less than 1 hour of personal training with a run-of-the-mill trainer at your local gym you’ll have the proven battle plan that will get you permanently healthy for decades to come. **

The combination of the perfect meal plan, workouts, and accountability is why our program members experience such incredible results.

I want to invite you to check out these testimonial video messages from some of our program members. These are Real Men + Real Results.

These hard-working fathers finally found our FF30X plan, made the decision to invest in the program, followed along our simple step-by-step system, and ultimately transformed their lives.

If you’d like to be the next proud member of our Fit Father 30X Brotherhood, click the below link to take a look at our program overview letter.

When you make the smart decision to give the Fit Father 30-Day Program a shot, we can send you over the complete program today.

My team will get you instant access to the meal plans, workouts, accountability plan… and some incredible “surprise” bonuses.

Click here to read the FF30X Program Overview Letter to see how our plan can help you get healthy – without the frustration of normal diets.

Really looking forward to seeing you inside your Fit Father 30X Program.

Your friend in health,

 
 
 

P.S. After reading the overview letter, if you have ANY unanswered questions about the FF30X program, you will find our email at the bottom of the letter page where you can message us directly. Although we get hundreds of messages from men each week, we respond personally within 24-48 hours.

P.P.S If you’re not on the email list yet, click here to subscribe and join over 27,000 fathers and get a Free Copy of our 1-Day Fit Father Fat Loss Meal Plan.

From the desk of: Dr. Anthony Balduzzi, the health & fat loss expert for busy fathers

If that’s the case here, you’re going to thank me very soon because, in this short guide, I’m going to show you a few new habits that can save you BIG $$$’s on healthy eating!

Watch the video I shot for you to get started this “Affordable Eating” guide.

With these new habits afforfable eating tips you’re about to discover, you’ll spend less of your hard-earned money on groceries – while still feeding you and your family with the healthy, nutritious meals you need to live at your best.

First off, if you’ve felt like healthy eating is way too expensive, I totally understand where you’re coming from.

After my Dad passed away a 42, my family struggled badly with our finances.

I will always remember watching my mom battle every day to put food on the table for my little brother and me. We were barely making ends meet – let alone having enough money to purchase “expensive health foods.”

YET I knew how important following a healthy diet was for me, my mom, and little brother – because I saw first-hand what happened to my Dad after years of neglecting own healthy eating and exercise.

That’s why I needed to “figure this healthy eating stuff out” – in a way that was simple and affordable for my family.

After years of trial and error, I finally discovered how to make healthy eating affordable. I’m going to share some of my best tips with you here in this guide.

Here’s The Truth: Your healthy eating plan doesn’t need to break the bank.

No matter what your family finances are right now, we can make healthy eating more affordable and simple.

In fact, if you follow our Fit Father Money Saving Strategies I’m about to share with you in this guide, you will see that healthy eating can actually cost you less.

Let’s dive in and start saving you some money.

Fact #1: You don’t need “Special Health Foods,” for a good diet – just basic foods you can get at any supermarket.

Before starting our programs here at the Fit Father Project, many guys tend to think you will need to buy special produce or shop at a health food store to get all the “right ingredients” for their diets.

The truth is that you can everything you need at your local Supermarket… if you know where to look (and which foods to avoid).

Here is the first key tip for you: 90% of the food your purchase shouldn’t need an ingredient label.

• Chicken is chicken.
• Sweet potato is sweet potato.
• Rice is rice.
• fruit is fruit.

With a single glance, we instantly know what each of these foods is. These are the unprocessed, natural foods that God and earth provided for us to thrive.

That “healthy microwave dinner” and it’s mile long ingredient list filled with complicated chemical names like “modified corn starch and partially hydrogenated vegetable oil”

…that should stay in the freezer section with it’s $5 price tag.

Other “so called healthy” foods like granola bars, cereals, frozen meals, fruit snacks are usually no more than processed sugar and carbs with an expensive price tag.

Yes, your body still knows that “organic cane sugar” in that “healthy ice-cream” is still sugar. Your body still metabolizes it as sugar.

Please know: there are some exceptions to snack foods and microwaveable dinner that are actually good. We cover all of those inside our Fit Father 30-Day Program.

But for the most part, think about things this way:

The more you can stay with whole foods that only have one ingredient, the healthier your diet (and your finances) will be.

Pro tip: Shop the perimeter of the supermarket. This is where the 'good stuff' is. Meat, Veggies, Fruits, etc.

When you get into the middle of the supermarket, you get trapped by the expensive 'healthy options' that are not what they are marketed to be.

Step #2: Buy your natural or organic meats & fish in BULK

Here at The Fit Father Project, we recommend natural meats, wild-caught fish, and organic veggies whenever possible.

• Organic meats and fish have up to 50% more healthy omega-3 fats and are not raised with potentially dangerous growth hormones, antibiotics, and genetically modified feed (1).

• Organic vegetables and produce have much lower levels of toxic pesticides and often more vitamins, minerals, and phytonutrients than non-organic produce (2).

Avoiding these harsh chemicals, pesticides and hormones is obviously the healthiest choice for you and your family. And because of these benefits, organic meats and produce TYPICALLY carry a higher price tag.

• Organic chicken at Whole Foods: $8.99/lb
• Organic chicken at Costco: $4.29/lb

• Grass-fed beef at Whole Foods: $9.99/lb
• Grass-fed beef at Costco: $4.66/lb

Average Savings: typically 30-40%

Buying your organic meats and fish in bulk is both cost-effective and time-efficient as it means fewer trips to the grocery store and more healthy food readily available to cook whenever you need it.

You can use what you need for the coming week and freeze the rest for later.

Meet Your New Fit Father Affordable Eating Solution

Like all of our programs, meal plans, and workouts… our solutions are simple, straight-forward, effective and sustainable.

Here’s how to make healthy eating simple and affordable – the “Fit Father Way:”

Step #1: Each week, select your 3 ‘Go-To’ foods from each of the 4 main food groups: Protein, Carbohydrate, Healthy Fats and Vegetables.

Step #2: Purchase these foods in bulk at a discount grocery store (like Costco, Sam’s Club, or your local farmer’s market) and then follow the Fit Father Meal Preparation Ritual to whip up food for the week.

Personally, I prepare my food twice per week on Wednesday and Sunday.

The reason why this meal preparation Ritual, is that you have taken away all guess work from what you will eat throughout the week and have healthy food literally at your fingertips whenever you need it.

No more scanning the aisles for the healthy option.

If you don’t have pre-planned and prepared meals, it’s too easy to slip up and spend money on unhealthy food that doesn’t support your body or finances.

Having packed up meals ready for any time, any place, will also help you to avoid snacking, which will always add extra cost (and calories) to your diet.

If you regularly visit the vending machine to satisfy that hunger pang, you are throwing money away as your belly fat cells swell.

The BIG question – What will a healthy eating plan cost?

Just to show you how simple healthy eating can be, I will give you an example of what your weekly choices from each food type could be:

• Protein: Eggs, Chicken, Canned wild salmon
• Carbs: Quinoa, Whole Wheat pasta, Fruit, Sweet Potato, Brown rice
• Healthy Fats: Avocado, Mixed nuts, Olive Oil
• Vegetables: Broccoli, Asparagus, Mixed Salad (Spinach, Rocket, Kale)

To make things incredibly simple for you, here’s an example weekly grocery list based on some of the delicious, metabolism boosting recipes we cover inside our Fit Father 30-Day Program.

Compare this “Fit Father Shopping List” to your current groceries:

• 24 Eggs – $7.50 at $3.50/dozen-
• 7 Chicken breasts – $15.00 at $4.29/lb
• 3lbs Grass-Fed Beef – $13.98 at $4.66/lb
• 7 tins of wild salmon – $20.16 at $2.88/tin
• Quinoa – $3.00 per bag, which will easily last 2 weeks ($1.50 for the week)
• Whole-wheat Pasta – $3.00 per bag
• Organic Berries (frozen) – $3.99 x2 = $7.98
• Brown Rice – $2.50 per bag, which will last 2 weeks ($1.25 for the week)
• Avocado – $1.00 each x 4 = $4.00 for the week
• Mixed seeds – $3.50 per small tin
• Olive Oil – $4.00 per bottle, which will last 1 month ($1.00 for the week)
• Broccoli – $2.50 per frozen bag x2 = $5.00 for the week
• Asparagus – $2.50 per bunch x 3 = $7.50 for the week
• Mixed Salad – $3.00 per large bag = $3.00 for the week

Total cost = $85.64

So, there you have it: all the supplies you need for 3 healthy meals each day at a cost of just $12.23 per day.

Heck, if you went to Chipotle for lunch, you would pay around $10 for just 1 meal.

Again, you can eat healthy in a way that’s simple, affordable, and actually sustainable. You simply need to follow our Fit Father Plan.

Get the full Fit Father 30-Day Program to see the results you want and deserve

It’s a fact: you can have your dream body and health at any age.

Using our proven Fit Father 30X Program, our team has helped over 10,000 busy fathers over 40 lose over 75,000lbs of fat, build muscle, and get permanently healthy for their families.

If you want to experience similar results for yourself, you need a proven plan like Fit Father 30X that flat out works.

The best time to start getting healthier was 20 years ago. The next best time is TODAY. Don’t wait any longer. That’s what you’ve been doing for years.

Our proven FF30X program will get you the results you want in record time.

Inside Fit Father 30X, we literally hand you everything you need to succeed:

• The delicious Fit Father Meal Plan
• The metabolism boosting Fit Father 30X Workout (under 90 min/week)
• VIP email coaching where I'll personally walk you through the program

Click here to read the FF30X Program Overview Letter to see how our plan can help you get healthy - without the frustration of normal diets.

**Plus: as it relates to our affordability discussion, the price of the program is around the cost of 1-week of groceries and you’ll have the proven battle plan that will get you permanently healthy for decades to come. **

The cost of neglecting your health for another day longer is too damn high. It’s the straight truth. I would have told my Dad the same thing.

Click here to read the Fit Father 30X Program Overview Letter to learn more.

You’ll see everything that’s included to decide if FF30X is a good fit for you.

Craig posted this message inside our Private FF30X member’s group 21-days into his program. FF30X isn’t JUST about healthy eating. Yes, we hand you the Fit Father Meal Plan, and we also give you the simple & time-efficient FF30X orkouts you need to reignite your metabolism and build lean muscle – at any age.

Regardless of whether or not FF30X is a good fit for you right now, I’m really grateful that we’re connecting and I can help you get healthy for your family.

Your friend in health,

 
 
 

P.S. I hope you enjoyed this. We have more coming your way in our private “Fit Father Private Email Coaching” series.

If you’re not on the email list yet, click here to subscribe and join over 27,000 fathers and get a Free copy of our 1-Day Fit Father Fat Loss Meal Plan.

A Perfect Breakfast recipe – Egg, Quinoa and Avocado with Steamed Vegetables
By Stuart Carter, Head Trainer, The Fit Father Project

Ingredients:

• 1 cup cooked quinoa

• 2 whole eggs + 2 egg whites

• 1/4 Avocado

• Steamed vegetables

Method:

• Take your pre-prepared Quinoa, add a portion to your bowl and reheat. (If you don't have any pre-prepared, cook your quinoa)

• Add some spring onions, chopped tomatoes or shredded spinach to your quinoa if desired.

• Crack 2 whole eggs + 2 egg whites into a bowl, then pour into a lightly buttered or oiled frying pan and cook sunny side up. Add to the top of the quinoa once cooked. (Alternatively, you can soft boil or poach your eggs)

• Slice your avocado and add to the top of the dish.

• Add a portion of pre-prepared steamed vegetables to the side.

• Enjoy!

Share…

If you try, and enjoy this recipe, please feel free to share it amongst your friends on social media. We have buttons below for you to do exactly that!

If you would like to take a look at some more great recipes from the Fit Father Project, click the box below to get a FREE copy of our 1-Day Meal Plan.

Yours in health and success.

Your new friend and coach,

Stuart

Excuses Men Make to Avoid Exercise and How to Leave Them in the Dust
By Dr. Anthony Balduzzi, Men’s Health Doc & Founder, The Fit Father Project

Throughout my career as a men’s health doctor, I’ve noticed that even more important than a man’s physical health is his mental health.

It is your passion for life and determination to be healthy that ensures you’ll be around for our grandkids, and even for that around-the-world trip you’re planning with your partner for retirement.

As you read my list of the top excuses men make to avoid exercising, know that there is expert advice and tools like the Fit Father 30-day workout plan and free meal plan to help you along the way.

My goal for you after reading this list is to take our advice and commit to a LIFE (not a week, not a couple months) of healthiness.

The “time” excuse

“Time” gets a bad rap. We wish for more time in the day, curse it for moving so quickly or too slowly. It seems like “time” can never win.

However, the excuse that we can’t work out right now because “we don’t have the time” really falls flat. And here’s why.

The problem isn’t a lack of time—it’s a lack of preparation and prioritization.

The Fit Father Program founded a principle called the “3Ps,” which are pre-planning, prepare and pack.

If you take time to plan, prepare and pack, you can be free from making guilty eating decisions or from skipping the gym.

The Fit Father 30-day program goes even deeper into the “3 Ps” to help you integrate them into your everyday lives.

The “money” excuse

My friends. Before I say anything on the topic of the price of healthy foods vs unhealthy foods, let’s take a look at this graphic that’s straight from the New York Times.

As you can see, healthy food can be CHEAPER than unhealthy food at times!

Overall, the ultimate cost is that unhealthy food = an unhealthy body.

The delicious and filling meals on our free meal plan will help you plan and buy good foods that will keep you slim.

The “sports” excuse

The good news: you don’t have to rival Michael Jordan to get fit. Heck, you don’t even have to play a single group sport.

The even BETTER news: we have the exact workouts you should be doing, fully explained, in our proven 30-day program.

We based our workouts on real results and created them for busy men like yourself.

So, the Fit Father 30X Program is full of fat loss workouts– that you can do at home, or in the gym– in less than 120 minutes per week.

We’ve tried it and it works: you can boost your metabolism and get INCREDIBLE RESULTS from exercises that don’t require you pick up a basketball or a racket.

Because we’ve outlined everything you need to know about these routines, you can complete them confidently.

The “exercising is boring” excuse

The thing is, a proper diet is what builds your health. Exercise is secondary.

You can start climbing the ladder to optimal health with our free 1-day meal plan.

We’ve outlined a meal plan that shows you exactly what you should eat, when you should eat it, and why it will help you lose weight.

When you’re ready to tack on exercising, we’ve compiled the most effective workout routines for men over 40.

The “tired” excuse

You may be tired, overweight, self-conscious and even old.

But NOT ONE of those statements is an excuse not to TRY.

No matter where you are in your health journey, now is the time to commit.

The motivation may not come from you, but what about your kids, grandchildren, and partner? They all deserve the most energetic, fittest form of you.

How will you ever achieve will you get to a point where you are happy to start if you don’t take the first step?

The “location” excuse

Newsflash– you don’t need a gym membership or a flashy home fitness center to get fit.

All you need to complete the exercise plans in the Fit Father 30X program is bodyweight, simple dumbbells and 5 feet of floor space.

You can work out in your garage, in your back yard, in your living room or your bedroom!

Wherever you feel comfortable and motivated is the right spot.

The “unmotivated” excuse

If there’s one thing you need to become fit, it’s the proper mindset.

It can be hard to stay motivated when your busy schedule makes it seem impossible to find time for yourself.

Sometimes, it may seem like you take one step forward and one step back.

But there are tactics to set goals for yourself that you can actually achieve.

• Identify what your fitness goal is (lose weight, be more active, follow a diet)

• Think about why you want to do this (fit into your favorite suit pants, be a good example for your kids, impress your wife)

• Figure out how you will do this (exercise plans and meal plans are here for you)

• Write your goals down

• Check in with yourself every week

Remember, you can reach out to the Fit Father experts or to a fellow Fit Father for support.

The “wife won’t approve” excuse

Here’s a question for you.

Do you really believe that your partner wouldn’t want you to look, feel and be your best?

For most of us, we know that our partners truly want the best for us and would support our effort to get fit.

If you are embarrassed to confront your partner, approach the conversation in steps.

You can tell your partner the type of food that you’re hoping to eat now, and let them know that you’ll be making time to work out at the house or in the gym.

Getting fit is one of the best things you can do for you and your partner’s future together.

And who knows, maybe they’ll even join you in the crusade!

Aren’t you ready to stop making excuses?

Remember, every single one of us have made one of those excuses at one point.

The important thing is, you’ve made the effort to read this article, and you’re now motivated to take charge of your life!

Now is the time. All it takes is a decision.

Throughout the article, you saw me bring up the Fit Father 30X, or FF30X as the guys call it.

FF30X is a 30-day program that is a comprehensive guide to helping you lose weight, feel younger and steal back the energy of your youth.

Also, our free meal plan is the perfect complement to FF30X. This guide leaves no question about what foods you can eat while getting leaner every day.

I hope you enjoyed this article, my friend. Let us know how else we can help motivate and educate you on this journey.

Have you ever tried to eat healthier, but found it so damn difficult because you’re juggling work, family, and a million other things?

On this page, I’m going to teach you the secrets of how you can finally find the time to fit healthy eating into your busy schedule and stressful life.

From the desk of: Dr. Anthony Balduzzi, the health expert for busy fathers

If you’ve struggled with being too busy to eat healthy, I totally get it.

As a busy father myself, I know that finding time to eat a healthy diet can be one of the biggest challenges to both losing weight and living healthier.

Here at the Fit Father Project, we see this “I’m too busy to eat healthy” problem all the time. In fact, we see it so often that we’ve actually given it a name…

We call this “Father No Time Syndrome.”

You’re suffering from “Father No Time Syndrome” if you feel you have no time to follow a healthy diet or exercise, because life is just too damn busy. If you’re feeling this way, I have some really good news for you…

My promise to you in this article: In the next 10 minutes, I am going to show you my 3-Step Fit Father Healthy Eating System that will enable you to prepare healthy meals in less time so that you can eat healthier and lose weight – no matter how busy your schedule is.

Full disclosure: Even though I teach this “health and fitness stuff” specifically for busy fathers, I used to suffer from “Father No Time Syndrome” myself before I discovered the time-saving strategies I’m going to share with you in this article.

Specifically, in this article you’re going to discover:

• The perfect portions for your healthy meals (proteins, carbs, & fats).
• How to pick your 3x “Go-To Healthy Foods” to SIMPLIFY your eating plan.
• How to prepare a week’s worth of healthy meals in just 90 minutes.

And at the bottom of this page, I am also going to invite you to join our Fit Father 30-Day Program to ensure you lose weight and get the fastest results possible in the next month – on a simple plan you’ll actually ENJOY sticking to.

Sound good? Good. Let’s dive in and start fixing your “Father No Time Syndrome.”

The REAL TRUTH about “not having time” for healthy eating

I still remember how I used to arrive home after a long day at work feeling completely exhausted and starving.

I’d pull out a frozen dinner and toss it in the microwave before turning on the TV and crashing onto my couch.

Even though the microwave meal said “Healthy Choice” on the label, deep down, it wasn’t actually healthy for me. I knew I wanted to find a way to make healthier choices. I was just so exhausted and busy at the time.

Hell, maybe you’ve experienced similar things yourself…?

Most of us busy guys know that eating fresh chicken, rice, and vegetables is much healthier than eating a microwave meal, but microwaving something quick often seems much more convenient. It’s easy to tell ourselves:

Do those words ring any bells for you too…?

Here’s the truth I realized after YEARS of repeating this unhealthy pattern: Even though you and I are busy guys with jobs, families, and responsibilities… “not having enough time” is not the actual problem we’re facing.

The REAL PROBLEM is that we don’t prioritize healthy eating, because we often fail to plan and prepare healthy food in advance by completing some simple meal prep rituals that (as you’ll see in a minute) can make time a “non-factor.”

You’re probably busy now, and I can bet you will still be very busy tomorrow. With that in mind, the key to you “finding time” for healthy eating is to make time by starting MEAL PREP HABITS that will ensure you follow-through on a healthy diet.

In the rest of this guide, we’re going to cover our 3-Step Fit Father Meal Prep Ritual (also called “The 3 P’s”) by the men inside our Fit Father 30X Program.

It’s a simple fact: Meal planning is just as important knowing which healthy foods to eat. That’s why we teach you BOTH the proper foods to eat and the proper preparation rituals to ensure those foods become habits in your life.

Our eating approach, which has become known as “The Fit Father Diet,” has helped over 10,000 busy father to lose over 75,000 lbs of body weight.

One main reason our eating approach is so successful is that we show you how to make healthy eating simple and sustainable over the long term. To win with your healthy eating, you need quick, simple meals in addition to some time-efficient preparation rituals.

On that note…

Let’s meet the “3 P’s” of our Fit Father Meal Preparation Ritual.

Step #1: Planning – I want you to choose 3 “Go-To Foods” for each food type: Protein, Carbs, Fats & Vegetables.

Here’s a simple (yet important) question for you: if your favorite healthy foods were already cooked, sitting in your refrigerator… would you eat them?

Of course, right? If you had your favorite healthy foods prepared ahead of time, sticking to a healthy eating would be a breeze right? Finding time to cook and eat healthier wouldn’t be such a problem.

With that in mind, the key to eating healthier consistently is to get your favorite healthy foods INTO your refrigerator on a consistent basis. This sounds simple in concept, but the application of this idea is incredibly powerful…

Here’s our simple solution (and challenge) for you: we suggest you choose 3 of your favorite healthy foods from each of the food types shown below.

The simple action step of choosing and writing down your 3x “Go To Foods” will give you tremendous clarity on which foods you need to purchase and prepare each week.

By pre-selecting your “Go To Foods,” you will save a ton of time by knowing exactly which foods you’ll be eating each week while staying more consistent with your eating plan.

Here is why you need each of these 4 categories of “Go To Foods”

• Protein: Protein is important in your diet as it helps the growth of lean tissue, increases your metabolism and helps you to feel full. Some suggestions for good sources of protein are:

  Eggs, Chicken, Lean beef, Turkey, Fish, Whey Protein.

• Carbs: Contrary to the common misconception of some diets, carbs should definitely be included in your healthy eating plan. You just need to make sure to eat the right kind of carbs in the right portions. Carbs are one of your body’s main energy supplies and good sources are:

  Sweet Potato, Quinoa, Brown Rice, Wholemeal pasta, Beans, Fruit, Vegetables.

• Fats: Healthy fats are also very important too. They help to control inflammation, support your hormone production, and provide your body will energy. Good sources of healthy fats are:

  Avocado, Nuts and Seeds, Olive Oil, Egg Yolks, Natural Fats in Salmon, Sardines.

• Vegetables: Vegetables provide the vitamins and minerals your body needs to feel energized, as well as fiber to help improve and maintain digestive health. The best vegetables are the dark, green leafy veggies like:

  Broccoli, Asparagus, Leafy salad (Spinach, Kale, Rocket), Brussels Sprouts.

Your action step: Choose your top 3 ‘Go-To’ foods from each food group above. What are your favorite proteins, carbs, veggies, and fats? Write them down.

We have all the men inside our Fit Father 30X Program select their “Go To Foods” before we hand them their full meal plan. It’s essential to success.

I also want you to commit to purchasing your “Go To Foods” in bulk this week because as we move on to the second ‘P’, I will show you the next secret to cutting down the time it takes to prepare these foods.

Step #2: Prepare – Use The Fit Father Meal Prep Ritual

After you’ve grocery shopped for your “Go To Foods” in bulk, it’s time to prepare your week’s work of healthy food.

Meet “The Fit Father Meal Preparation Ritual.” In just 90-minutes you can prepare an entire week’s worth of your favorite foods. This Meal Preparation Ritual week will become your biggest time-saving health habit.

You can use the following kitchen tools:

• A rice cooker – to prepare your “Go To Carbs” like rice, quinoa, oatmeal, etc.
• An oven – to prepare your “Go To Proteins, Carbs, & Veggies” – like meats, potatoes, & greens.
• A grill – to prepare your “Go To Proteins” like chicken, steak, and fish.
• A stovetop – to prepare your “Go To Veggies” like steamed broccoli or sauteed greens.

Think about meal preparation this way: if you choose NOT to prepare meals in advance, you are forcing your future self to make 21 meals decisions each week (3 meals/day x 7 days per week) – where you’ll have to both find the time to acquire healthy food AND exercise willpower to actually make healthy choices.

Plus: if each meal takes even 20 minutes to prepare, that is 7 hours per week you will spend preparing food that you could have done in 90 minutes.

Using the Fit Father Project method, I prepare my meals twice per week (Sunday and Wednesday), taking around 1-1.5 hours each time.

My total preparation time is ~ 120 minutes, saving me between 4-5 hours throughout the week – while keeping me more organized and much more consistent with my healthy diet that I want to follow.

The reason this ritual saves me so much time is that I can prepare all my “Go To Foods” together. Here’s exactly how I execute my Fit Father Meal Prep Ritual:

• I season my chicken, turkey and beef steaks and put them in the oven.
• I put my brown rice and quinoa in the rice cooker with some vegetable stock.
• I put pasta on the stovetop and place my vegetables in the steamer.

In 90-minutes, my food is prepared for the next 4-5 days.

I then store all the ingredients in separate containers and put them in the refrigerator until I need them. It really is that simple.

Meal preparation is easily the best time investment I make all week. It saves me so much frustration and gives me an amazing ROI on my time and money.

Yet, there is one final step after we’ve prepared our “Go To Foods” in bulk…

Step #3: Pack Meals – Once your “Go To Foods” are prepared, pack them into “Perfect Plates” for the week

When it comes to packing up your meals for the week ahead, we have a system here at the Fit Father Project called building “Perfect Plates.”

All of the meals you eat throughout the week should generally follow this “Perfect Plate” portion structure:

• 1/2 plate filled with Vegetables
• 1/4 plate filled with Protein
• 1/4 plate filled with Healthy Carbs
• Small portion of Healthy Fats

This “Perfect Plate” portion guidelines ensure that you stay full – enjoying delicious foods you love – while still having the ideal portioned meals for fat loss.

At this point, you have pre-planned, purchased and prepared your “Go To Foods.” You now have everything on hand that you need (at any time) to build incredibly healthy meals using this “Perfect Plate” format.

For your meals throughout the week, go to the refrigerator, choose 1 portion of each of those food groups, pack them up, and you’re ready for the day! I hope you can see how some simple preparation tips like these can be a game changer for your ability to concistently eat healthier.

Here’s the best part: the tips in this Free Guide are just a few of the dozens of powerful strategies we hand you inside our Fit Father 30X Program – which also includes:

• the full Fit Father Meal Plan
• the Fit Father Recipe Book
• the grocery shopping lists
• the Fit Father Workout Program

…and the accountability to ensure you stay on track.

The combination of all these essential elements is the main reason so many busy fathers have transformed their health, body, and lives with our FF30X plan.

Oh, and here’s one more valuable tip for you…

Here are some examples of simple healthy meals you can prepare using our “Perfect Plate” guide.

• Breakfast (8am): “The Egg & Avocado Bowl” – 2 egg whites + 2 whole eggs, 1/2 cup quinoa, 1/2 avocado, mixed vegetables or green salad.

  Prep time: 4 minutes – Cook your eggs, reheat your pre-prepared quinoa, cut your avocado and take out your pre-prepared veggies. Combine into one big bowl and stir. Add hot sauce or salsa if desired.

• Lunch (12pm): “The Turkey Pesto Manwhich” – 2 slices Ezekiel bread, lean turkey deli meat, 1 tbsp pesto, hot mustard, mixed salad.

  Prep time: 3 minutes – Toast your bread, slap on your turkey meat and salad, spread your mustard and pesto. Voila! You’re done.

• Snack (3pm): Protein bar or piece of fruit with 1/4 cup nuts.

  Prep time: 10 seconds – Just pick up and unwrap the bar!

• Dinner (7pm): “Chicken, Rice, & Greens Plate” – 1x chicken breast, 1 cup brown rice, side of steamed broccoli.

  Prep time: 5 minutes – Plate up the ingredients that you prepared ahead of time during your Fit Father Meal Prep and reheat for 3 minutes

Total prep time for the day: 12 mins 10 secs

** For the complete Fit Father Meal Plan – with all the metabolism boosting recipes, grocery shopping lists, supplements guide, and meal timing schedules, check out our Fit Father 30X Program.

As you can hopefully see, with the proper strategies, healthy eating doesn’t need to take a huge amount of time. All you need to do is follow the “3 P’s”.

When you apply these strategies in the context of a comprehensive eating, exercise, and accountability plan, you can see amazing results like our FF30X Program member Bill who shared this check-in after Week #1 on the plan:

I hope you’re beginning to see how powerful (and simple) your results can be when you finally start a healthy eating & exercise program – designed specifically for you as a busy father.

If you liked these free tips, then you’re going to absolutely LOVE our Fit Father 30-Day Body Transformation Program

As effective as the tips in this free guide are, the strategies I shared with you today are ONLY the first step of the best meal plan & workouts SPECIFICALLY for YOU as a busy father.

If you’re the type of guy who is looking for a PROVEN, SIMPLE, & COMPREHENSIVE PLAN that hands you the exact workout routine, meal plan, and motivation support so that you can see fast and sustainable fat loss and muscle building…

Then you’ll want to continue reading this page to learn more about Fit Father 30X (FF30X) – the world’s first body transformation program designed specifically for fathers.

Fit Father 30X is your new battle plan. You just follow along and the results happen automatically, because we’ve done all the hard work creating the perfect program for busy fathers.

To learn more about Fit Father 30X, click the link or banner image below:

>> Click Here to Read the Fit Father 30-Day Program Overview Letter <<

On behalf of my entire team, I want you to know that we are really grateful to help you get started with us here at the Fit Father Project.

We look forward to seeing you in the next training and helping you lose weight and get permanently healthy for your family inside FF30X.

If you have ANY questions about this article OR our Fit Father 30X Program, feel free drop us a line below. Our men’s health experts here at the Fit Father Project are here to help support you on your journey to weight loss, strength, and greater health – for you and your family.

Happy to be in your corner,

What are vitamins? – A Short Guide by Stuart Carter, Elite Men’s Health Coach, The Fit Father Project

In most cases, we could get the vitamins through a healthy eating plan.

I will tell you below, what vitamins are, what each does for your body and what foodstuff you can get these vitamins from. Let’s get stuck in..

What are Vitamins?

Vitamins are a micronutrient that are found in plants, or animal products that have derived their vitamin content from the animals’ diet.  They are made up of 2 types, which are water soluble and fat soluble.

Water soluble vitamins are the B complex, and vitamin C.

Fat soluble vitamins are vitamins A, D, E, K.

What do they do?

As there are two types, I will break down their individual uses to make things as clear as possible.

Water soluble:

B Complex (B1 – Thiamine, B2 – Riboflavin, B3 – Niacin, B5 – Pantolthenic Acid, B6 – Pyridoxine, B12 – Cabalamin, and Folic Acid.)

These are generally helpful in the proper use of Carbohydrates, and the release of energy.  You should make sure that enough of these vitamins are consumed within your normal diet, otherwise a deficiency can lead to negative effects on the hair, nails, skin, nervous system, and digestive system.

Vitamin C – This vitamin works with the B complex, to assist with the recovery process after intense training.  It will help to avoid muscle pain and stiffness and help to alleviate delayed onset of muscle soreness (D.O.M.S).  It also helps to keep your gums, and skin healthy, and helps to control stress.

Fat soluble:

Vitamin A – This vitamins job is to help with your eyesight and to have a protective effect on the cell membranes within our body and skin.

Vitamin D – This vitamin assists with strengthening teeth and bones, by maintaining the correct levels of calcium and phosphorous in the body.

Vitamin E – Many bodily functions are assisted by this vitamin, namely enabling proper blood circulation, reducing water retention, stimulating the healing of scar tissue and decreasing the bodies Oxygen requirement.

Vitamin K – This vitamins’ main purpose is to enable our blood to clot.

How much do I need?

The RDA of vitamins is shown in the table below.

Where do I get them?

As well as from what is shown in the above table, each vitamin can be found in these foods.

• B1 (Thiamin) – Milk, Eggs, Whole-wheat grain.
• B2 (Riboflavin) – Milk, Liver, Kidney, Cereals.
• B3 (Niacin) – Milk, Fish, Meat, Potatoes.
• B5 (Pantothenic Acid) – Cereals, Beans, Peas.
• B6 (Pyridoxine) – Eggs, Meat, Fish, Whole-wheat grain.
• B12 (Cabalamin) – Milk, Fish, Liver, Eggs, Cheese.
• Folic Acid – Green, leafy vegetables.  (preferably raw)
• Vitamin C – Citrus Fruit, Fresh Vegetables.
• Vitamin A – Liver, Kidney, Eggs, Carrots, Squash.
• Vitamin D – Eggs, Fish, Cereals.
• Vitamin E – Vegetables & Vegetable Oil, Milk, Soya Beans.
• Vitamin K – Vegetables, Liver, Egg yolk.

I hope this short guide has given you some food for thought (pun partly intended) and gives you an understanding of what each vitamin does for your body.

If there is any particular area of your body that you are having a health problem, it could be caused by a vitamin deficiency. If you include the foods that deliver that vitamin into your diet, you could start to notice a positive improvement.

If you would like to take a look at our meal plan here at the Fit Father Project, we offer a full 1-Day meal plan that can be sent directly to your inbox within the next few minutes.

All you need to do is click the box below, tell us which email address to send it to, and we’ll get it taken care of.

If you have any questions, please feel free to drop a note in the comments box below or on our Fit Father Project Facebook Page. I read and respond to every comment, so it would be a pleasure to hear from you.

I wish you every success!
Your coach and friend,
Stuart Carter
Head Training Staff, The Fit Father Project

*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.