The Fit Father Project has already helped thousands of men to improve their physical fitness and their possibilities for the future. Men just like you are getting in shape; not just doing it for themselves, but for their families and loved ones.
They are the proof that what you want to achieve is possible.
Prevention Is Easier Than Cure
Unfortunately, this is not always an option when dealing with your fitness.
There are simply too many factors which can ensure you are out of shape before you even realize it:
- Time – As you get older and your family grows, your free-time quickly gets absorbed by so many things on your daily rota.
Between family responsibilities, work duties, and home maintenance, we understand it can be difficult to maintain a disciplined workout schedule.
BUT… Keep reading below to see how you can learn to ‘make' time for your workouts.
- Metabolism – It is simply a fact of life that as you age your body changes.
Two big changes that have an effect on men's body composition are a slowing metabolism and reduced testosterone levels.
These two natural changes will, unfortunately, lead to decreased muscle mass and increased body fat.
Therefore, if you continue to eat in the same way as you have always done, this metabolic change will mean you don't naturally shift as many calories as you previously did.
BUT… More effective exercise will help to address this metabolic shift and reduction in natural testosterone.
- Motivation – There are so many different workouts and diet options around these days, it can be hard to know which one will suit you best.
Information overload can often lead to inactivity and a downer to your motivation.
BUT… in this article, we'll show you simple and sustainable workout and eating habits that will be manageable and effective over the long term.
The Fit Father 5 Point Solution
Fortunately, we at the Fit Father Project are here to help.
It doesn’t need to be complicated or even hard work to start getting in shape at 40 or over.
You will, of course, need to exercise and slightly change your eating plan.
However, you will want to, you will actually enjoy it, and you will not have a problem with finding the time!
Step #1 – Mentally Prepare Yourself For Success.
You have to believe you're going to succeed in your goal of getting in shape at 40.
Most men will have a trigger that focuses them on getting into shape.
It may be something as simple as wanting to run with your children. It might be a particular photo that shocks you with how you look.
Whatever the trigger is, you need to hold onto this. For example, if one picture has suddenly opened your eyes to the weight you have gained over the years, then keep it with you.
If you ever struggle with motivation, one look at this picture will ensure you are ready to exercise.
Step #2 – Give Yourself A Bedtime.
You may have thought that you no longer need a bedtime; this is something that you do for children to ensure they get enough sleep, (or to make sure you have an evening).
The best way to achieve this is to fix your sleep schedule and set yourself a bedtime.
Instead of focusing on the next film, regardless of what time it ends, know that you need to go to bed.
Of course, you should ask why getting to bed on time matters for getting into shape.
Other than possibly giving you an energy boost it may not feel that important.
But it is! When you sleep, your body balances your hormone levels.
Ghrelin levels decrease when you sleep. As this is the hormone that tells your body when you are hungry, lower levels are good!
At the same time sleeping increases your levels of leptin, which is the hormone that tells your body you have had enough to eat. In this case, higher levels are what you need.
Step #3 – Plan, Prepare and Pack Your Meals.
The Fit Father Project has designed a range of meal plans, which you can sample with our free 1-day meal plan which will illustrate the sorts of food you should be eating and how easy it is to adjust your eating habits.
Don’t attempt to do this just for you; think of your family as well.
The eating habits you establish today will build their habits for the future.
To achieve this, you can:
- Remove processed foods from your shopping and focus on vegetables and lean protein.
- Create an eating schedule to ensure you eat properly throughout the day.
- Prepare your meals in advance. This will take away any decisions where you might otherwise select an unhealthy ‘on-the-go' snack.
- Stick to foods you like. This is a lifestyle change, not a temporary diet.
Step #4 – Start Walking.
Although healthy eating will have the biggest effect on getting in shape at 40, you do still need to exercise, or at least perform physical activity each day.
There is a simple reason for this: exercise increases the level of lean muscle in your body.
Muscle burns more calories than fat. So, the higher your muscle (and lower your fat), the more calories you can consume without gaining weight.
This does not mean that if you exercise you can eat what you like!
The two factors must work in conjunction.
Walking is something you already do every day, so it should be fairly easy to increase the amount you do.
You don't need to focus on the pedometers which show you how many steps you have taken.
There is one simple step you can take to ensure you are doing enough physical activity:
Walk for half an hour each day.
You can choose to commute on foot instead of the car, walk at lunch break or even first thing in the morning.
The important thing is to build a habit of this simple activity.
It is the cornerstone of having enough time to introduce more intensive and productive exercise.
Step #5 – Build A More Intense Workout.
There are many websites and friends who will advise you regarding the best workout you should do.
While some of them may have your best interests at heart, not all of them will.
Fortunately, by following these guidelines, you will.
Simply replace your habitual walk with the Fit Father 24-min fat burning workout.
This workout, along with the many others that you can access through the Fit Father Project, can be achieved in less than half an hour!
It focuses on high-intensity exercises that produce maximum results in the minimal possible time; allowing you to slot it easily into your busy schedule and join the thousands of other men over 40 who have added getting in shape to their achievements; even past 40, 50 or 60!
Getting in Shape At 40 is Possible With The Fit Father Project.
The Fit Father project is here to help you.
Or you can visit our FF30X program overview page and start getting in shape with our full program, today.
So, if this has fired you up to start getting in shape at 40 and become the fittest father on your block, all you need to do is follow these 5 steps.
Getting in shape has never been so easy, and we know you'll actually enjoy it!
Most importantly, you will be there to support your children and even outrun them, for years to come.
We are here to support you and guide you on every step of your journey; it doesn’t matter what your current level of fitness is; you can improve your lean muscle mass and reduce your body fat.
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Until next time, I hope this has given you everything you need to start getting in shape at 40.
Your new friend & health coach,
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/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information on getting in shape at 40. Thanks for reading!