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After all, while exercise is essential for improving your fitness, it’s your eating habits that enable you to lose weight and build muscle.

You can’t rely solely on food to build your muscles but these muscle building foods will help you to achieve your goals:

The Most Common Muscle Building Foods

Building muscles takes protein. This is essential to the process of protein synthesis which occurs inside your body. This process repairs your muscles and helps them to grow bigger and stronger. Obviously it’s important for muscle building foods to have high protein content.

But it takes more than just protein! These are the foods you’ve probably heard of before; but now you know you’ve got to start adding them to your diet!

Beef

Lean beef is extremely high in protein, zinc, iron and an array of B vitamins. These are all important for adding muscle.

But, it is worth noting that lean beef is also high in calories; you need to be doing the workouts to get the most from these calories.

They should also be eaten in moderation as they are high in saturated fat.

Brown Rice

This is not full of protein for muscles but is a slow digesting carbohydrate. This will keep your energy levels sustained throughout the day without needing to reach for sugary snacks; even when working out.

Oranges

These are full of natural sugar. Eat one or two before a workout to give you a natural energy burst. IT will improve your focus and lifting power; boosting your muscle growth.

Eggs

You probably already know that egg whites are great for protein, the essential muscle building ingredient.

But don’t just eat the white. The yellow contains cholesterol which is essential to the production of testosterone and muscle growth in your body! Eat the whole thing!

Cottage Cheese

Cottage cheese is high in casein protein. This is slow digesting, feeding your muscles overnight while your body fasts. It makes a great pre-bed snack especially after a workout as it helps your muscles to heal and grow.

Milk

Did you know that milk is rich in whey and casein protein? It also contains omega-3 fatty acids and glutamine.

The whey protein will give your muscles a quick boost of energy and healing while the casein will offer a slower release; aiding healing and muscle building.

Spinach

Glutamine which is found in milk is an amino acid linked with the production of growth hormone in your body. You need growth hormone to build muscle.

Spinach is also a rich source of glutamine; promoting muscle growth although it may not be as instant as for Popeye!

Chicken

Chicken, like beef, is an excellent source of protein. If you avoid the fat you’ll find that you’re getting protein for muscle growth and very little saturated fats or trans fats.

This is better than beef but beef, in moderation can help you to keep a mixed and varied diet.

Fish

Fish is generally high in fat which is something you tend to avoid when looking to build lean muscle. However, if you opt for Salmon, tuna or sardines you’ll be getting a massive omega-3 boost and some valuable protein.

This will help muscle growth and joint function.

Beans

You can’t mention muscle building foods and leave the humble bean or legume out! They are known to be packed full of protein and fiber.

Protein helps muscle development while the fiber slows food absorption, helps to regulate insulin response and improves normal bowel function.

Kidney beans are a particularly good choice!

Muscle Building Foods That You May Not Have Heard Of

There are many different products which can help you build muscle despite the fact that you may think they have no immediate benefit:

Cantaloupe

Fruit is generally considered bad for muscle building as it contains a large amount of sugar. However, the cantaloupe melon is low in fructose and actually classes as a fast digesting carb.

It’s perfect after a workout or a long fast to get your body going again.

Beets

Beets have been shown to improve levels of nitric oxide in your body. This allows minerals and oxygen to get round your body faster, improving your strength and capabilities when exercising.

It also helps to keep your liver and joints healthy.

Apples

A recent study showed that apples contain ursolic acid which can prevent muscle atrophy. It can also help to increase your muscle tissue and reduce your fat levels.

Apples may not be the first thing you think of when building muscle but you need to add them to your diet.

Quinoa

There are approximately 8 grams of protein in every cup of quinoa. Alongside this you’ll find lysine; an amino acid which helps to repair and build your muscles.

The fact that it is digested slowly by your body also helps to prevent an insulin surge and gives you energy all day.

Greek Yoghurt

Greek yoghurt is effectively a variant of milk. This means it is packed full of whey and casein protein.

What you may be surprised to learn is that Greek yogurt has more protein and less carbs than regular yoghurts. It’s the perfect treat!

Ezekiel Bread

You may not have heard of this organic bread. It is made using whole grains which have sprouted. This means that it is nearly all protein; a muscle builder’s best friend.

In fact, it is one of the best muscle building foods as it contains all 9 of the amino acids your body needs for muscle growth. That’s nine amino acids your body can’t produce itself.

Wheat Germ

This can be called the best grain for anyone to eat. It is high in protein, zinc, iron, potassium and selenium.

It is also a slow digesting food; allowing its low fat goodness to be released slowly into your body.

Water

One substance that is frequently overlooked is water. Your body can be as much as 70% water. To build muscles and create healthy cells you need to be drinking plenty of water every day.

Many bodybuilders drink as much as 10 liters a day. It does more than support your muscle growth; water can actually keep your muscles fuller looking!

Muscling It All Together

Eating right is an essential part of losing fat and building muscle. But this is not something you should be doing alone. You already know that the Fit Father’s are here to help guide and support you.

Now it’s time to take it one step further. Join the Fit Father’s For Life and gain access to all the information you need to create your perfect body.

The Fit Father Project is full of men like you; determined to lose weight, build muscle and get into the best shape of their lives. Join our FF4L program today and let us help you become the man you know you can be!

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.

It’s not a club you want to be in. It is believed to be the primary or contributing factor to 360,000 US deaths every year!

While the statistics suggest that 90% of the population will be affected by high blood pressure in men; this does not mean it’s inevitable.

It’s time to learn the facts and keep yours at the right level.

What Is Blood Pressure?

The first thing you need to understand is what classes as high blood pressure in men.

Blood pressure is simply the power of the blood moving round your body. While a strong heart is a good thing, if your blood is being pumped round with too much force it will place a strain on the walls of your arteries.

It can also strain your heart and increase your risk of heart attack or even stroke.

The two numbers you hear at the doctor’s can be broken into two parts:

• Systolic

This is the first number you hear and is the highest pressure exerted by your heart with every beat.

• Diastolic

The second number is lower than the first as it represents the lowest pressure exerted by your heart with every beat.

Having your blood pressure checked regularly will help to ensure you keep it within a healthy range. This is considered to be between 90/60 and 120/80.

If you are within this rage you are considered healthy but the higher you are the closer you are to joining the league of high blood pressure in men.

Even if you’re in the healthy range you should work to be at the low end of this range.

High Blood Pressure In Men – The Symptoms & Effects

If your blood pressure is high you are not likely to have any visible symptoms. This is why it is essential to have it checked regularly.

However, if it is exceptionally high then you’ll be referred to as having hypertension. You may then display some of these symptoms:

• Severe Headaches
• Chest Pains
• Fatigue
• Confusion
• Problems with your vision
• Blood in your urine
• Irregular heartbeat
• Pounding in your chest, neck or even ears.

If you experience these symptoms then it is important to get straight to your doctor.

High blood pressure in men and women carries the risk of weakening the small blood vessels in your brain. If these clot or rupture then you will experience a stroke.

Other common effects include:

• Swelling of an artery
• Coronary heart disease
• Enlarged Left Heart
• Heart Failure
• Stroke
• Dementia
• Cognitive Impairment
• Kidney Failure
• Retinopathy (damage to your vision)
• Nerve Damage
• Sexual Dysfunction
• Bone Loss
• Sleeping Problems

The list is long and scary. That’ why you need to do something about your blood pressure today!

Control Your Blood Pressure Naturally

Fortunately there are several steps you can take today to reduce your chances of developing high blood pressure.

Step 1 – Watch Your Weight

High blood pressure in men is another reason why it’s time to start looking at your diet. If you’re carrying extra weight on your waist then you are at risk of high blood pressure.

In fact, weight loss is one of the most effective ways of controlling blood pressure. You should keep your waist measurement below 40 inches (102cm).

Step 2 – Eat Healthy

It can be difficult to change your eating habits but it doesn’t have to be. You need to take a look at this free 1 day meal plan to see how satisfying and easy it can be to adopt healthy eating habits.

Minimizing saturated fat intake and cholesterol while focusing on fruits, vegetables and whole grain foods will make a huge difference to your health.

Step 3 – Start Exercising

If you’re already exercising then try the free 24-minute workout.

You don’t need to do the 24-minute workout every day, but you should be aiming to do at between 20 and 30 minutes of activity every day.

Anything that gets your heart pumping can be considered exercise, including walking, swimming, cycling, dancing or running.

It is a good idea to alternate the aerobic exercises above with some strength training.

Step 4 – Lower Salt Intake

You probably already know this, but it’s time to get serious about your salt intake. Even a small reduction can make a difference to your blood pressure.

You should aim to consume 1,500mg of salt a day with a maximum level being set at 2,300mg.

This may sound like a lot but once you start reading the labels on your food you’ll realize it is in everything.

There is no need to add salt to your food.

Step 5 – Watch Your Alcohol Intake

You don’t need to quit drinking. After all, you have to have some pleasure in life!

But, you should look at how much you are drinking and aim to have no more than two drinks per day. This can actually help to lower your blood pressure!

More than 2 drinks will increase your blood pressure. These are standard size drinks, 12ounces of beer or a medium glass of wine. A bottle of wine in one glass does not count as one drink.

Step 6 – Reduce Your Caffeine

Research is still ongoing into the effects of caffeine on blood pressure. If you don’t have caffeine regularly then you’re likely to raise your blood pressure when you do have it.

However, if you drink it regularly it is unlikely to have any significant effect.

You can check your blood pressure before having caffeine and again 30 minutes after having it; this will tell you if it affects you or not.

Step 7 – Quit Smoking

Smoking has been linked to cancer but it also places additional strain on your arteries; for several minutes after you’ve finished your cigarette. It’s time to give up the habit.

Step 8 – Lower Your Stress

The fact is modern life is hectic and generally stressful. Unfortunately if your stress levels are constantly elevated you’re at greater risk of developing high blood pressure in men.

You need to avoid stress triggers whenever possible and make sure you take some time each day to relax and do something you enjoy.

Summing It Up

Blood pressure is often referred to as a silent killer as it has no symptoms but is deadly.

You can avoid joining the high blood pressure in men group. But you need to act today!

Take a look at the free 1-day meal plan and the free 24-minute workout. This combined with monitoring your weight and waist measurements are the most effective steps to controlling your blood pressure.

It only takes a few weeks to build new habits that will last a lifetime; stop procrastinating and improve your health today!

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.

How did your last doctor’s visit go?

With every passing year, it seems like there’s another checkup we need to attend or another test that needs to be ran.

As tedious as these doctors visits can be, they are important for keeping tabs on our overall health.

One thing that your doctor probably brings up time and time again is your weight.

There is no avoiding the fact that our metabolisms slow as we age, and we have to work harder to stay in shape.

If you want a leg up on your next visit, you need to learn three little words: body mass index.

Learning how to measure and maintain a healthy body mass index for men is essential to staying healthy and staying around for years to come.

Read on to see how easily you can check your body mass index yourself and stay ahead of your weight gain!

What Is a Body Mass Index?

A BMI is a ratio that compares your weight to your height and determines if you are within a healthy weight range.

There are two ways to find your BMI: calculating it yourself or using an online tool.

For the mathematically inclined, the formula is fairly simple!

BMI = (your weight in pounds × 703) ÷ (your height in inches x your height in inches)

For example, if you weigh 180 pounds and are 5 ft. 10 in. (70 in.) tall:

BMI = (180 × 703) ÷ (70 × 70) or 126,540 ÷ 4900 = 26

Once you have your BMI number, you will use a chart to see if you are underweight, at a healthy weight, overweight or obese.

• Underweight: BMI is less than 19
• Healthy weight: BMI is 19 to 25
• Overweight: BMI is 26 to 30
• Obese: BMI is 31 or more

Are There Downsides to Using Body Mass Index?

Like most things, there are grey areas when it comes to using body mass index to measure your weight.

BMI gives most people a good idea of their healthiness, but doesn’t work perfectly for everyone.

Anyone with an atypical body type will have trouble using BMI as a measure of healthy weight.

Take older folks, for example. It’s natural for people to lose muscle mass as they age. But this can skew a BMI because the measure does not account for peoples’ age.

On the other side of the coin, ultra fit people can struggle with using BMIs as well. Anyone who is super muscular will have a skewed BMI because the measure does not discriminate between muscle weight or fat weight.

While most of us will be able to rely on a BMI for our weight management, it’s important to know that it’s not the only determinant of health.

How Can I Manage My Body Mass Index?

Depending on what your BMI is, you may want to take action.

A high BMI, those above 26, indicates that you are overweight.

And with being overweight, you are at a higher risk of quite a few health problems such as:

• Heart disease
• High cholesterol
• Stroke
• Diabetes
• High blood pressure

Luckily, there are ways to influence your BMI for the better.

A healthy diet is the cornerstone of any physical change.

Start with our free 1-day meal plan. It shows you what you should eat for every meal of the day.

Learning how to budget your calories and avoid harmful fats can help you gradually lower your BMI.

A healthy diet goes hand-in-hand with an exercise routine.

Our 24-minute fat burning workout is a home run. In just 24 minutes, you will burn calories and kickstart your metabolism again.

Of course, the most important part of changing your BMI is your commitment.

Dieting and exercising here and there will only do so much for you. In order for you to see the results you want, you will need to change your lifestyle.

Changing Your Lifestyle

Changing your lifestyle isn’t an easy feat.

We’re health experts and we’ll be the first ones to tell you that!

That’s why having support along the way is so crucial.

Here at the Fit Father Project, we have built a community of like-minded fathers who are all in the trenches together.

Through testimonials, online networking, VIP email coaching and our weekly newsletter, there are so many touch points where the FFP brotherhood can change your life for the better.

Consider opting in to our Sunday newsletter, where you can find tips on your diet, new exercise plans, and a spotlight on our Fit Father of the Week.

As you grow with us, you’ll see why community is such a huge part of fitness success.

Hope to see you around,

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

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

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

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 10,000 fathers lose over 75,000lbs and rebuild lean muscle

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

The internet has made it much easier to stay within your comfort zone. You no longer need to leave your home to shop, or even make friends. There are even apps and games consoles which will help you to lose weight.

This is where the problem lies, without difficulty there is no reason to be better than you already are.

With so many different diets out there, how are you supposed to find one that works best for you in a reasonable amount of time?

Trying all kinds of diets (and undoubtedly failing at most) would be time consuming and expensive.

That’s why we’ve compiled a pros and cons list for some of the top diet plans, helping you find the best one for your lifestyle!

The best diet for men is out there. Read on to see which will work for you!

Discover The Best Workout Tips For Men At All Levels By Stuart Carter, Men’s Health Coach & Head Trainer, The Fit Father Project

These best workout tips for men are going to help you achieve just that.

To ensure you get the most out of your routine it’s essential to understand that your approach and the type of exercise you do must reflect your current level of fitness.

This is one time where you really must learn to walk before you run.

This guide is split into beginner, intermediate and advanced best workout tips for men. Whatever level you’re at, you’ll find it beneficial to read all of it!

By the end of it, you’ll be ready to join our Brotherhood, here at the Fit Father Project!

Best Workout Tips For Men At The Beginners Stage

You should congratulate yourself on having started a new exercise plan.  You now need to adopt these best workout tips for men and implement them to obtain the results you need to keep you motivated.

Tip 1 – Use Compound Lifts

A compound lift such as the DB squat will work several of your muscles at the same time. This will increase your rate of muscle growth and strength, allowing you to lift more.

It will also improve your core strength and burn more calories. Muscle burns more calories than fat, although this is not an excuse to eat what you like. You still need to maintain the healthy eating plan!

Tip 2 – Try Dumbbells or Kettlebells Instead of Barbells

Individual weights, as opposed to barbells, give you more freedom of movement in each exercise. This will help you to complete an exercise routine even if you suffer from stiff joints.

It will also help to build balance and flexibility, strengthening your core and the supporting muscles throughout your body.

Tip 3 – Do 3 Full Body Workouts Each Week

To make the most of your muscle building ability and recovery, a full body workout should be completed 3 times each week.

This is important to ensure all your muscles are being worked and your body remains balanced while building muscle.

Three times each week will allow a 48 hour rest period between each workout, giving your muscles time to heal and grow through a process known as protein synthesis.

Tip 4 – More Effort Is Better Than More Time

One of the biggest mistakes beginners make is believing that you need to spend hours exercising to get results. This is simply not true, especially as you age.

If you’re making your best effort, you can complete an effective workout in much less than 1 hour.

It’s not the time you spend exercising that counts, it’s the effort you put into it; whether running or weightlifting.

Try our five best exercises to help you understand the effort required.

Best Workout Tips For Men At the Intermediate Stage

This is often a difficult phase of your development. You’ve built the habit and seen some positive results but might be struggling to move past your current plateau.

Fortunately, it is not as difficult as it seems; these tips will push you forward and onto the advanced stage:

Tip 1 – Maximize Your Weight Limit

To build muscle fast you need to focus on keeping the rep numbers low and the weight high.

This will push your muscles and allow you to see the most significant gains.

As soon as you can complete all your sets at the top end of the rep range you should increase the weight you are lifting.

You can take the old school muscle challenge to really push your weight limits.

Tip 2 – Grip The Bar Tightly

Did you know the way in which you hold the dumbbell can make a difference?

The tighter you squeeze the weight, the more muscle fibers you’ll be using and the bigger the effect when lifting.

Just tightening your hand on the weight can make a surprising difference to your results.

Tip 3 – Change Your Rest Periods

You already know that you need to rest between workouts; each muscle group ideally needs 48 hours to recover and grow.

However, you may not have realized how much difference the rest period between exercises can affect your results. Lengthen and shorten the time spent resting between exercising to keep challenging your body.

Longer rest periods will allow you to lift more, while shorter periods will improve your cardiovascular system.

Tip 4 – Get Started Early

Providing you are comfortable with early starts you should perform a cardio routine before you have breakfast. This will encourage your body to burn your stores of fat.

You can always consume a protein shake to prevent muscle loss.

You may also like to note that the more intense the exercise the longer the effects are felt in your body.

It is possible to elevate your metabolic rate for as long as 12 hours after exercise!

The Best Workout Tips For Men At The Advanced Level

At this stage, exercise is like second nature to you. Although this is generally a good thing it can also lead to stagnation.

The best workout tips for men at the advanced level will help to ensure you continue to build on your success and get the most out of every routine:

Tip 1 – Adjust The Speed Of Your Movement

Explosive force builds muscles effectively.

To improve your explosive force or increase your time under tension in an exercise, you need to adjust the speed of your concentric and eccentric movements.

For example, the standard bicep curl has a concentric effect on your bicep as it contracts while you lift.

Complete this part of the exercise with explosive but controlled force.

In contrast, the eccentric motion is when you lower your arm back down.

Complete this part of the exercise slowly, to increase the amount of time the muscle is under tension.

Tip 2 – Try Drop Sets For More Fatigue

The focus on building muscle is all about lower numbers of reps and higher weights.

The secret is to work to exhaustion; forcing your muscle to reach its limits and grow.

To encourage this further, once you have completed your sets and cannot lift the weight again, reduce the weight and push a few more reps out.

This will ensure your muscle is properly fatigued; ready to heal and grow.

Tip 3 – Use Super Sets To Save Time and Increase Intensity

Completing supersets will increase the intensity of your workout.

It will also reduce the time taken to complete a workout.

The premise is simple. Choose two exercises, such as the bicep curl and the triceps press down and then complete your sets back to back; without rest.

You will dramatically increase the load on these muscles forcing them to respond by growing.

It is best to work opposing muscles or muscle groups with the two exercises, so there is no fatigue in the second muscle and you can complete quality reps for both exercises.

Tip 4 – Use Intervals For Super-Effective Cardio

Cardio does not need to be time consuming or tedious.

There is a simple technique to ensure your cardio is effective and adds to your success.

Walk for two minutes on the treadmill, then jog for two minutes with a slight incline and then run for 4 minutes at the same incline before slowing down and repeating this process for 2 or 3 rounds.

Don’t increase the time; simply increase the incline every time it appears too easy.

Summary of The Best Workout Tips For Men

It doesn’t matter what level of athlete you are, you can hit a plateau and will benefit from these tips.

The Fit Father Project and I personally can offer you support and guidance at every step of your journey.

Whether you are looking to build old school muscle, find the 5 best exercises for you or simply discover the right 1-day meal plan I am here to help.

You can be another success story and share your story with us through the site or via any of our social media feeds.

Try a tip today and let me know how it has helped you.

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 the best workout tips for men.

But soon enough the holidays roll around, the good food comes out, and between all the family and friend obligations, we’re back to being a couch potato who has more fat than muscle.

The thing is, it can be hard to stay fit. We know setbacks will happen.

But, it’s important to know how to start working out again if you have a layoff.

Read on for a few key tips on how to do just that!

Reduce Mental Stress & Increase Overall Wellness
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project

Even if you weren’t aware of it, every time you go to the gym or just jog around your block, you are strengthening your mental health as much as your physical health.

Many of us don’t realize how intrinsically linked our mental and physical health is.

It seems that a lot of the fitness crazes that just focus on cutting or bulking forget about this fact as well.

But as we age, nurturing our mental health and reducing mental stress becomes increasingly important.

There are so many responsibilities weighing on us — bills, serious jobs, children — that it seems impossible to be stress-free.

But did you know that a simple workout plan can seriously reduce mental stress levels while increasing your physical fitness as well?

Learn the top three mental health benefits you can have by first focusing on your physical health.

Exercise to Reduce Mental Stress and Regain Confidence

Ah. The puffed chests and confident swagger of our “glory days.”

Don’t we all have a twinge (or jolt) of nostalgia for those times? When we had ample time for exercise and our muscles bulked easily…

Well sirs, your “glory days” aren’t in the past. Your mentality just is.

You can rewire your mental state and regain the confidence you once had by integrating simple workouts into your schedule.

Short intense workouts are a great way to integrate a quick workout into your morning routine.

Coupled with a sustained 5 minutes of meditating on the day you have before you, you have the recipe to feel more in control and confident about your body and schedule.

Exercise to Reduce Mental Stress and Reclaim Energy

The more you ask from your body, the more you will receive from it.

Over the years, you may have noticed a decline in your energy levels. Probably somewhere along your first big job, your first kid, or just turning 40.

But what you may not have noticed are all of the little things that YOU’VE done to decrease your energy levels even further.

Think about it. Have you stopped eating an energizing breakfast? Has your regenerative sleeping schedule gone to the dogs? Have you ignored belly fat that is slowing you down?

You can become more energized simply by exercising and eating right.

By changing up your exercise routine and your diet, your body will respond by generating enough energy for you to step up to the challenge.

Exercise to Reduce Mental Stress and Achieve Your Goals

Achieving your goals looks the same when you’re conquering physical challenges or mental challenges.

In both cases, succeeded at your goals requires dedication and clear motivation.

When you learn how to balance your physical well-being and your mental wellbeing, you will find that you are more successful in both areas.

Whether you’re planning ahead with meal prepping, or you’re waking up early to journal or meditate each morning, you’re setting yourself up for success.

Each “win” will motivate you to achieve another. It’s cyclical in the best way possible.

Revitalize Your Physical and Mental Health Today

The reasons to alter your mental and physical habits are undeniable. From increased confidence and energy to continue to achieve your goals, you have every reason to start the process today.

All you need now is a plan– one that nurtures both your mental and physical self.

One that provides a healthy diet so that your body has what it needs to perform. One that provides a realistic exercise routine that can make you feel physically confident again. And one that provides support and motivation for you to conquer your goals.

That program DOES exist!

The FF30X program is a comprehensive, 30-day health program that provides personalized support on your diet and fitness and was specifically designed for fathers over 40.

FF30X takes fathers like you through the process of setting fitness goals and working to achieve them. It is truly a transformative process.

If you want to regain the confidence, energy and goal-crushing aura of your youth, reach out to us and ask about FF30x today.

Your friend in health,

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

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

A small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info into whether exercise can help reduce mental stress.

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