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Start Rising Early and Conquer your Morning Routine
By Dr. Anthony Balduzzi, Men's Health Coach & Founder, The Fit Father Project

BOLDING
My list of the 8 bizarre (but proven!) health habits for men over 40 outlines key habits, foods and supplements that will give you the ultimate anti-aging benefits.

HIGHLIGHT
What’s so important about antioxidants, you ask? Antioxidants have the ability to hold off cellular aging, burn fat and keep your brain healthy.

GREEN BULLETS

• 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
  

H2 HEADER

Health Habits for Men Over 40: Principle #1

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How are you choosing to live out your SECOND HALF of life?

ANTHONY SIGN OFF
I hope you enjoyed this article, my friend. I can’t wait to help you get incredibly healthy well into your 50s, 60s, 70s, & beyond!

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.

Knowing more about what probiotics are, how these living organisms benefit your health, which are the best probiotics for men, and what dosage to take keeps you healthy the natural way so you can steer clear of diseases, sickness, and expensive medications or surgeries.

What are Probiotics?

Probiotics are healthy bacteria that live within your digestive tract and other areas of your body.

These good bacteria help your body maintain proper digestive health and fight off bad bacteria that may also dwell within your body.

Believe it or not, your digestive health is linked with nearly every other part of your body and system within it.

For example, studies have linked a healthy gut with lower chronic disease risks, better weight management, and even improved psychological well-being. Examples of common probiotics bacteria strains, or types, you might find in foods and supplements include:

• Saccharomyces boulardii
• Enterococcus faecium
• Bifidobacterium bifidum
• Bifidobacterium longum
• Bifidobacterium lactis
• Lactobacillus bulgaricus
• Lactobacillus acidophilus
• Lactobacillus gasseri
• Lactobacillus casei
• Lactobacillus plantarum

To increase the number of or balance probiotics within your body, you can take probiotics supplements and each probiotics-rich foods, such as:

• Some cheeses
• Yogurt
• Kefir
• Kimchi
• Sauerkraut
• Miso
• Tempeh
• Fermented teas

Many foods rich in probiotics go through a fermentation process, or have good bacteria added during processing.

What are the Benefits of the Best Probiotic for Men?

According to Harvard Medical School, having the right balance of probiotics strains within your body and taking probiotics supplements may produce the following health and wellness benefits:

• A stronger immune system, and protection against viruses and bacterial infections
• Better digestion, improved nutrient breakdown, and increased nutrient absorption
• Restored bacteria balance after taking antibiotics
• A reduced incidence of diarrhea
• A reduced risk of irritable bowel syndrome, Chron’s disease, and ulcerative colitis
• A lower risk of bladder cancer, urinary tract infections, and yeast infections
• Prevention of or a reduced risk of ulcers
• Improved eczema and other skin conditions
• A lower risk of numerous other chronic health conditions

Different strains of the best probiotics for men do different things within your body. Because so many strains of probiotics exist, research is ongoing to determine which strains work best for certain health conditions, and which dosages to take.

Researched-Backed Health Benefits of Probiotics

Specific health benefits studied by researchers involve certain strains of probiotics, many of which might be classified as the best probiotic for men. Some strains work better than others as natural remedies for various health conditions, such as:

#1 Improved Blood Cholesterol

A review published in 2016 in Tropical Life Sciences Research found that probiotics work to improve blood cholesterol mainly due to the secretion of bile salt hydrolase (BSH), which attaches to cholesterol and helps remove it from the body. The researchers found that Lactobacilli and Bifidobacteria strains appear to be effective for lowering high cholesterol levels.

More specifically, the following probiotics strains produced the following effects on cholesterol in animal and human studies:

• Yogurt reduced total and LDL (bad) cholesterol
• Bacillus longum and Lactobacillus plantarum reduced total cholesterol, LDL cholesterol, and triglycerides
• Lactobacillus plantarum increased HDL (good cholesterol)

Various probiotics strains work differently within the body to produce cholesterol-lowering effects, which is why having a combination of strains in the best probiotic for men works best.

#2 Better Oral Health

Researchers found that probiotics appear to help prevent or reduce the severity of several oral health problems, such as gum disease, cavities, and even bad breath. The 2016 review published in Tropical Life Sciences found the following oral health benefits related to specific probiotics strains:

• Probiotics in dairy foods helped reduce cavities
• Lactobacillus rhamnosus helped prevent tooth decay in children
• Lactobacilli and bifidobacteria strains helped reduce bad mouth bacteria
• Yogurt containing Lactobacilli reuteri reduced bad mouth bacteria up to 80%
• Lactobacillus Reuteri and Lactobacillus brevi reduced plaque in the mouth
• Lactobacilli strains inhibited gingivitis bacteria and reduced gum disease risks

Researchers who completed the review found that various strains of probiotics even reduced bad breath associated with unpleasant sulfur compounds from certain mouth bacteria.

#3 Gastrointestinal Disorder Relief

Because probiotics reside in the gut, you might not be surprised to hear that ingesting some of the best probiotics for men eases symptoms of gastrointestinal disorders.

A review published in 2012 in the journal Clinical Gastroenterology and Hepatology and a 2016 study in the journal Medicine discovered the following results related to probiotics and GI health:

• Bifidobacterium infantis relieved irritable bowel syndrome (IBS)
• Lactobacillus reuteri, yogurt, and Saccharomyces boulardii relieved or prevented infections diarrhea
• Lactobacillus rhamnosus, Lactobacillus casei, Lactobacillus acidophilus, Lactobacillus bulgaricus, and Saccharomyces boulardii helped prevent antibiotic-associated diarrhea
• Saccharomyces boulardii relieved ulcerative cholitis

Taking a probiotic supplement for men containing a variety of friendly bacteria is best to maximize gastrointestinal health and reduce GI symptoms.

#4 Eczema Reduction

Probiotics may also help relieve or reduce eczema, also known as skin condition atopic dermatitis, according to a 2016 review published in Frontiers in Microbiology.

Researchers found that Bifidobacterium bifidum and numerous other Lactobacilli probiotics strains  improved eczema symptoms.

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#5 Depression Relief

It might be difficult to believe that probiotics even affect your mental health, but these friendly bacteria appear to do just that. A 2017 review published in Annals of General Psychiatry found that there’s a link between the gastrointestinal tract and the central nervous system, linking changes in the microbiome (the good bacteria within your body) to psychiatric disorders.

When conducting the review researchers found that while more research is needed, numerous studies showed beneficial effects of probiotics for depression relief. Strains used in studies discussed in the review include:

• Lactobacillus acidophilus
• Bifidobacterium bifidum
• Bifidobacterium longum
• Lactobacillus helveticus
• Lactobacillus casei

While ingesting the best probiotic for men isn’t a cure for depression, friendly bacteria appear to lower your risk of developing it and may reduce depression symptoms. If your depression is severe and hinders your quality of life, check in with your doctor right away.

#6 A Stronger Immune System

Because probiotics are good bacteria that help ward off bad bacteria responsible for sickness and disease, it’s no surprise that probiotics help boost your immune system.

A 2018 study published in Synthetic and Systems Biotechnology found that probiotics stimulate the immune system, and ingesting Lactobacillus paracasei, Lactobacillus casei, and Lactobacillus fermentium for 12 weeks significantly reduced upper respiratory infections, symptoms of the common cold, and flu-like symptoms.

#7 Healthy Weight Management

Probiotics may even help you achieve or maintain a healthy body weight if you have a high body mass index (BMI). A 2017 study published in the journal Nutrients found that the following probiotics were associated with healthy weight management for various reasons:

• Lactobacillus gasseri reduced BMI, belly fat, and hip circumference
• Lactobacillus gasseri and Lactobacillus plantarum reduced BMI and blood pressure
• Lactobacillus acidophilus, Bifidobacterium lactis, and Lactobacillus casei improved BMI and body fat percentage
• Enterococcus faecium and Streptococcus thermophilus reduced body weight and blood pressure

#8 Heart Disease Protection

Having the right balance of healthy gut bacteria also appears to protect you against heart disease, according to a 2017 study published in the Iranian Biomedical Journal.

Researchers found that the following probiotics strains reduced heart damage and improved heart function in rodents:

• Bifidobacterium breve
• Lactobacillus casei
• Lactobacillus acidophilus
• Lactobacillus rhamnosus
• Lactobacillus bulgaricus

The researchers say the heart-protective properties of probiotics may be due, at least in part, to antioxidant activity. Another 2016 review published in Food & Function found that probiotics protect your heart because of their role in:

• Lowering LDL (bad) cholesterol
• Improving HDL (good) cholesterol
• Lowering blood pressure
• Improving blood glucose
• Improving body mass index

During a time when heart disease is the number one killer among Americans, taking every precaution to avoid it can add years to your life.

#9 Cancer Prevention

Because probiotics protect the immune system and appear to have antioxidant properties, it might seem natural that these friendly bacteria may also protect you against cancer.

A 2017 review in the International Journal of Molecular and Cellular Medicine found that while more research is needed, animal and human studies show possible benefits of probiotics in cancer treatment and the spread of numerous cancers. Researchers found the following probiotics strains as useful:

• Lactobacillus casei
• Lactobacillus rhamnosus
• Lactobacillus acidophilus

Numerous other Lactobacillus probiotics strains may aid in cancer prevention or treatment, but more research is needed to determine which probiotics combinations and dosages work best.

#10 Better Blood Sugar Control

Probiotics also aid in blood sugar control and protect you against developing diabetes. Once reason for this is probiotics’ effects on healthy weight management.

A 2017 review published in Medical Science Monitor found that probiotics improve blood sugar control in patients with type 2 diabetes, and references the following probiotics strains as beneficial in the review:

• Lactobacillus acidophilus
• Bifidobacteria lactis
• Lactobacillus casei
• Lactobacillus rhamnosus
• Bifidobacteria breve
• Bifidobacteria longum
• Lactobacillus bulgaricus

Most studies examining probiotics' effects on blood sugar control use combinations of these or other Lactobacillus and Bifidobacteria probiotics strains.

–> Continue to the next page to discover the best probiotics for men.

–> Continue to the next page to discover the best probiotics for men.

There are a few reasons why you could be feeling disparaged.

Maybe you've been doing all the right things.

Your diet and exercise are consistent and regimented… But you aren't losing weight!

Or maybe you've been jumping around from one fad diet to another, trying to see what will work for you… But nothing is!

No matter what struggle you're having, the 4 steps below can help you to start seeing results.

We know it's good for us, and we know we that need it, but some days it feels like a marathon.

We've listed out the best exercises for weight loss for men so all you have to do is choose your favorites!

Working out with your favorite weight loss exercises will help you stay motivated. After all, it doesn't work if you're not enjoying it, right?

Once you get in a flow with your favorite weight loss exercises, remember that consistency is key, but it's also good for the mind and body to switch it up a bit.

We recommend alternating the different types of workouts to balance out the work across your entire body and to keep the boredom to a minimum.

What are you waiting for?

Explore our best exercises for weight loss for men so you can hit the gym tomorrow with excitement.

Best Exercises for Weight Loss for Men: Cardio the Right Way

Cardio is an obvious workout choice for men trying to lose weight. It gets your heart rate up and helps you burn calories.

Our favorite way to do cardio is in a high-intensity interval training method, better known as HIIT.

In a HIIT sequence, you alternate between short bursts of maximum effort and periods of lower effort or active rest. Once you hit about 20 to 30 minutes with this style of workout, you're all done!

No long, arduous run on the treadmill for you. And did we mention that HIIT is pretty fun?

Here's an example of a HIIT cardio session, complete with jumping rope and jumping jacks, just like middle school P.E.

• 5-minute warmup: Do a light warm up by walking on the treadmill with the incline up.
• 30-second burst: From jump lunges to box jumps, kettlebell swings to burpees, you should fully exert yourself for 30 seconds with a range of different exercises.
• 30-second active rest: Recover from your burst with an active rest. Choose to jog in place, jump rope, do jumping jacks, or do squats without weights.
• Repeat for 20 minutes: Repeat the sequence of bursts and active rest until 20 minutes has passed.

HIIT is a great cardio sequence because of its versatility and time efficiency. With so many choices for your bursts and active rests, burnout isn't an option!

Best Exercises for Weight Loss for Men: Weights for Your Age

By the time you're over 40, the days of grunting over heavy barbells are likely over.

As our testosterone levels decrease with age, most of our bodies aren't built for the explosive type of workouts that bodybuilders do.

But never fear– there are scores of weighted exercises that are safe for men over 40 and can truly tone our bodies.

The essentials are where it's at when it comes to weight lifting over 40.

Squats, bench presses, deadlifts and shoulder presses are all exercises that will build the foundation of healthy, strong muscles and will contribute to your weight loss.

Try a fat burning strength circuit like the one below to really loosen your waistline and increase your metabolic rate.

• Squats:  one set of 10
• Deadlifts:  one set of 10
• Bench Press:  one set of 10
• Overhead Press:  one set of 10
• Bent over row:  one set of 10

With this weighted workout, move through all the exercises without rest in between. Then, repeat the circuit.

It's important to hit all your muscle groups in one workout rather than dedicate entire days to one muscle group.

Best Exercises for Weight Loss for Men: All Bodyweight

Some of us like to rely on our own God-given bodies for our workouts, and that certainly works too!

The all bodyweight workouts are a great option because they go anywhere YOU go. From your living room to your garage to a park, you can truly take these workouts anywhere.

Bodyweight exercises are great for those who are returning to exercise from a long lapse. It's best to build a base of strength with your own body weight before picking up heavy weights again.

A circuit is the best way to use bodyweight exercises as one of the best exercises for weight loss for men.

A bodyweight circuit allows you to fatigue muscles while moving onto the next muscle group relatively quickly.

Try this bodyweight circuit for weight loss results:

• Pushups: 30 seconds
• Tricep dips: 30 seconds
• Squats: 30 seconds
• Lunges: 30 seconds
• Calf raises: 30 seconds
• Plank: 30 seconds

After resting for one minute, repeat the circuit two to three times.

Best Exercises for Weight Loss for Men: The Kitchen Sink Approach

Do you have trouble picking just one ice cream flavor? Is picking which movie to watch a total indecisive battle?

If that sounds like you, you just might be someone who will want to piece together the cardio, strength training and bodyweight exercises altogether.

Luckily for you, the best exercises for weight loss for men are actually a combination.

From our years of training, we've seen the best weight loss results from men who combine cardio with strength training– whether that's with weights or with bodyweight.

When you vary your exercises from day to day, it allows your muscle groups to recover and prevent injuries from repeated muscle use.

Preventing injury is the primary concern, especially as we age.

As you plan out your exercises, it may be tempting to focus on cardio if that's your favorite.

But challenge yourself to build a balanced workout plan that combines both strength training and cardio, no matter what your favorite is.

Challenge Yourself

Speaking of challenges… we've never been one to end a blog without one!

We hereby challenge you to go one full month with exercising 5 days a week. This means a combination of cardio AND strength training.

To keep you honest, we recommend that you find a buddy to do this 30-day cardio and strength training challenge with you.

No matter what, you have to encourage your workout buddy to hit his 5 days a week and encourage him to work harder as each week passes.

After your 30-day challenge passes, you may consider investing in one of our formal workout programs.

The benefit of our programs is that they provide you the opportunity to talk with trainers about your specific roadblocks, open up an entire community of other fathers who are getting fit, and give you access to tested workout plans that were specifically created for men over 40.

Our FF30X program has everything you need: the perfect meal plan, time-efficient workouts, and accountability coaching to keep you on track.

>>Download our free workout now to get started<<<

So what are you waiting for? The best time is NOW to reinvest in your health. The happiness of your next decades will depend on it.

Your friend in health,

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

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

*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 best exercises for weight loss for men.

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 the best muscle building foods.

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 around 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 office 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 some type 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 is perhaps one of the worst things you can do to increase your blood pressure.

Smoking has been linked to numerous other diseases, but it also places additional strain on your arteries. The effect lasts several minutes after you’ve finished your cigarette. It’s definitely 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 High blood pressure in men.

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 35,000 fathers lose fat, build muscle, & get healthy for their families

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

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

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

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

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

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

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

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

Why You Should Measure Workout Intensity

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

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

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

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

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

Physical Cues to Measure Workout Intensity

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

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

So what are all of these tests telling you?

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

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

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

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

Using Your Heart to Measure Workout Intensity

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

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

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

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

Online calculators can help you find your target heart rate.

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

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

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

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

Reaching Your Target Heart Rate

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

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

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

Moderate activities include…

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

Vigorous activities include…

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

Take Aim at Your Target

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

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

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

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

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

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

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

Your friend in health,

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

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

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.

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!