“As iron sharpens iron, so too does one man sharpen another.” - Proverbs 27:17

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If You're Out Of Shape – Here Are 5 Steps To a New You

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

out of shape
If you're currently out of shape, are you waiting for something to happen before you make a change? Whilst patience is sometimes an important attribute, there are times when you have to just go after what you want.

out of shapeTo help you along, this article will guide you through the 5 areas where you can make a change, to get back in shape and feeling great again.

Making life changes can be difficult, but unless you take the leap, you will always be in the same position you are today.

Make today the day you make the decision to get back in great shape and feeling your best.

Make The Most of Your Time.

The one thing you'll notice is that when you're young you can't wait to be an adult and time goes slowly.

But, once you hit your 30’s and 40’s time speeds up.

Suddenly you have a family of your own, financial commitments, a job and a host of other activities.
out of shape
Time will literally disappear.

It happens to all of us!

This is why you need to make a commitment to changing the way you currently eat and exercise.

Get rid of the out of shape you and find the fit, healthy and stronger version of yourself.

You need to take time to achieve this; although it does not require a huge amount of it.

You also need to remember that taking the time for yourself today means you will be here for your loved ones in the future.

Research has shown that being overweight dramatically increases your chances of contracting heart disease, diabetes and even some forms of cancer.

Take the time, as little as half an hour a day can make a huge difference.

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

Are You Ready To Make the Commitment?

out of shapeI believe it is true that you regret the things you did not do, not the things you did.

This is why it's important to commit to making a change today.

Yes, there are possibly many reasons why you have become out of shape; it has become a norm for modern society.

But you can choose to rise above this; all you need to do is commit and follow these 5 steps:

#1 – Develop a More Positive Mindset And Get Motivated.

out of shapeNow you have made up your mind to lose weight, don't just pick up your trainers and run out the door!

This is one of the biggest mistakes that many out of shape people make.

Whilst exercise is a part of weight loss, it is not the starting point.

The most important first step is to get your mindset right.

This means evaluating why you want to lose weight and what your goal is.

Once you know this you will have the motivation to find the time each day and start the process of getting in shape instead of being out of shape.

#2 – Sleep More To Regulate Hormones, Recharge and Recover.

It may be surprising to realize that sleep is the key to weight loss!

You may feel that you can manage on 4 hours a night, or that this is all the time you have spare.
out of shape
But, if this is your sleep pattern, you will find it hard to shift much weight.

Whilst you sleep, your body regulates your hormones.

This includes cortisol, which is a stress hormone that decreases during sleep. High levels of cortisol has been directly linked to an increase of abdominal fat.

Also, Leptin levels are increased during sleep and Ghrelin levels are decreased.

Leptin regulates your appetite and low levels indicate to you that you're hungry (low levels occur if you're sleep deprived).

Ghrelin is the opposite and so high levels (which occur if you're sleep deprived) tell you that it's time to eat.

Sleep also allows you to heal and your mind to be clear enough to focus on the challenges of the day.

If you don’t get a minimum of 7 hours sleep a night already, you need to change your sleeping habits.

This is the right amount of sleep to ensure your body is ready to get in shape. As a side effect, you will feel more energetic.

#3 – Improve Your Eating Plan and Make it Sustainable.

Of course, the first two steps are comparatively easy.
out of shape
The biggest change you will need to perform is to look at your diet.

Losing weight means eating less calories than you burn.

However, it is a little more complex than this!

You also need to consider your nutrient intake.

The target should be 40% protein, 35% carbs, and 25% fat.

This might seem daunting at first, but the Fit fathers are here to help!

Use the 1-day meal plan and the information in the Fit Father 30X program to learn which meals to eat and how to create the right balance on a daily basis.

Getting this right is the most important step.

You need to be planning a diet that you can sustain in the long term; this is a lifestyle change, not a means just to lose weight.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

#4 – Do 30-Minutes of Physical Activity Every Day.

out of shapeOnce you are comfortable with the meal plan you have developed, you should start to include physical activity into your day.

Physical Activity is not the same as visiting the gym or running 5 miles every day.

It is about developing a habit.

Your daily activity could be walking to and from work, taking the stairs instead of the lift or parking a little further away.

These are normal activities which can be increased to help boost your metabolism.

The ultimate aim of this stage is to be completing a normal activity for thirty minutes every day.

When this becomes a habit, you will be ready to move onto the final stage that will improve your weight loss and start you on the path to building lean muscle; if you wish to.

#5 – Slowly Change Your Physical Activity To Formal Exercise.

out of shapeIt is a small step from undertaking regular daily activity to starting your own exercise session.

Again, the Fit Father Project can come to your rescue!

Our 24-Min workout will provide you with the perfect way to get started on a physical exercise routine.

You can then develop this further depending upon whether your focus is weight loss or lean muscle building.

From ‘Out Of Shape' To ‘In Great Shape' – Top Tip to Remember

Losing weight and getting in shape takes commitment.

You must be comfortable with each step of this process before you move onto the next.

This will help to ensure you successfully lose your out of shape body and find a new, fitter and healthier you.

The support is here; all you need to do is take the first step!

If the information in this article has been helpful, please help get it out to others.

We have social buttons on the left and below that, you can use to share this post and help us with our mission.

Thank you for your support, and until next time, I wish you every success in your exercise goals.

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

*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 about being out of shape. Thanks for reading!


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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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