Category Archives: weight loss

It might seem like a lot of work, but it doesn’t have to be!

The secret to getting back in shape is in how you approach your weight loss goals. You need to have a plan.

With the right plan, you will find that weight loss is surprisingly easy, here are some steps to get you started.

Step 1 – Evaluate the Situation

Let’s face it, you’re not alone. You might be pushing 40 or 50lbs overweight. But you’ve got a wife and children to look after, a job that keeps you very busy and barely enough time to sit down.

You know now is the time to get back in shape. You need to decide how much weight you want to lose and then split it into a weekly target.

For example, if you lose 5 pounds a week you’ll hit your target in just 10 weeks; that’s not very long!

Step 2 – Adopting The Mindset

You need to believe that you can achieve this goal.

This means developing the right mindset and motivation.

Again this is easier than you think.

Simply focus on why you wish to lose weight; it might be to be there for your children or simply to enjoy your life for as long as possible.

You may even have a specific event to attend.

Once you’ve set the motivation all you need to do is remind yourself of this every day.

Step 3 – Change Your Diet

Our free 1-day meal plan will get you started on your weight loss goals. You can then join the Fit Fathers to access more meal plans and gain the support of others who are undertaking the same journey as you.

Once you’ve planned your meals you can even create them in advance. This will help you to avoid temptation.

Step 4 – Add Exercise

Exercise is something that should be added gradually after you’ve committed to your healthy eating plan.

You need to start according to your own fitness level.

In fact, all you actually need to do to start with is create a habit. This can be as simple as committing to 30 minutes every day walking around the block. Then progress to jogging, running or any type of activity you desire.

If you create the habit and choose an exercise you enjoy then sticking to it is easy. This will make your weight loss process much easier.

Step 5 – Get Support

Our free 1-day meal plan is only the tip of the iceberg. What you really need is the support that we can offer you.

Share stories of your success, get tips from others looking to lose weight and you’ll find that you’re more inspired to lose weight. All because you’ve joined the Fit Father Project.

Step 6 – After You’ve Reached Your Goal

The most difficult step is actually the last one!

Many people reach their target weight and return to their pre-diet eating. But you don't want to spend all of that time getting back in shape just to fall off the wagon again.

Instead, your new diet should be seen as a healthy eating lifestyle, this will help you to stick to it for the long term and maintain your weight loss.

Losing Weight Takes Time

But it doesn’t have to take that long!

At the start of any journey, it can seem like a tedious and difficult path ahead.

However, with our support and by taking it one step at a time you’ll focus on the small weekly goals. It’s surprising how quickly these mount up and your overall goal is achieved.

For example:

Brian Norwicki lost an amazing 109 pounds in just 9 months using the Fit father approach. You can see the whole case study here.

Of course, he’s not the only one! Michael De Vincenzi lost 50 pounds by his 50^th birthday and Jim dropped 41 pounds. There are hundreds of success stories, you can check out a few of them here.

Now is the Time to Get Back in Shape!

Getting back in shape has never been easier.

You’ve heard it said that there is no time like the present and this is true. You’re already thinking about it. All you need to do is take one small step and you’ll be part of the FFP, allowing you to become a new man.

Here’s why now is so important:

• Every day you wait can increase your weight and make your job harder.
• The FFP is here now; ready to help with a variety of free products including the 1-day meal plan.
• It’s easy; just one small step at a time!
• Within a week you’ll see improved energy levels, weight loss and a glimpse of the new (or old) you.
• Carpe Diem – seize the day. You want to do it, otherwise, you wouldn't be reading this.

Everyone at the FFP is here to help you. We all have our own struggles with diet and weight and can emphasize with your struggle. With a little bit of courage and motivation, you'll get back in shape in no time!

That support will enable you to achieve even if you have failed in the past. Join today and see just how much we can offer you!

Start Today!

The FFP has hundreds of articles, guides and even suggested workouts. After testing out the 1-day meal plan, add in the 24-minute workout when you’re ready.

The important thing is that you realize that now is the time to get in shape and take the first step.

That’s all you need to do! Our support will guide you and encourage you through the rest of the process.

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 a case study of what Brian has achieved.

As we get older, we realize that time is our most precious commodity. This is most recognizable at two points in our lives: On our deathbed and in the gym.

I know that sounds a bit morbid, but it’s true. So let’s not focus on the day we die and try to remedy the situation in the gym.

I will leave trying to bargain with the Grim Reaper for some other time. I hear he is difficult to deal with.

Full Body Workouts for Time and Gains

Many of us probably try to get in the gym anywhere from three to five times a week. The time spent working out will quickly add up with that schedule, especially if your workouts have a tendency to last a while.

I have always maintained that if a workout lasts longer than an hour, then you are not pushing yourself hard enough.

Perhaps you get sidetracked with talking to acquaintances, or maybe you take too long of a rest between sets. In either case, if your workouts take longer than an hour, it is time to reassess what you are doing.

A good way to save time during your training is to incorporate more full body exercises. Often times, these are so strenuous that it is not uncommon to have these last about a half an hour. Being able to cut your workout time in half on some days without sacrificing results is ideal in quite a few of our lives as busy fathers. Spending less time in the gym and more time with the family can be a great thing as long as your fitness level does not start sliding backward.

A normal strength training workout usually focuses on only one or two body parts at a time. You may have your workout days similar to mine with biceps and triceps, back and shoulders, chest, and legs all having their own designated day. With this schedule, I am in the gym for four days a week. As most fathers can attest to, we squeeze in the workout whenever we can. It may be first thing in the morning or last thing at night, depending upon our family’s schedule for the day.

If our “Honey Do List” is a bit long for the day, once in awhile our workout gets canceled. However, with some careful planning, while your wife has you running errands all over town, you can get a quick workout in without her knowing. Just say that you were held up at the traffic lights or the post office an extra long time.

Benefits of a Full Body Workout

If you know that you will not have time to get all your workouts in for the week, this is the perfect opportunity to do a complete full body workout that will train many muscle groups during one tough session.

Being able to work chest, legs, arms, back, and shoulders all in one workout will have you feeling less guilty later in the week when you just don’t have the time to get into the gym.

So what are the benefits of a full body workout other than it can be time-saving? If you train your full body a few times a week, you are working muscles three times more often than if you just did individual muscle groups once a week. Revisiting biceps in short bursts here and there, depending on the exercise, can leave you more toned and with more muscle mass.

For those of you that slept through Science class in high school, let me put on my professor cap and revisit what you might have missed while you were dreaming of the girl sitting two rows in front of you. Muscles grow the more often they are used. This isn’t a secret.

You already know that. But here is why. As you train, you are tearing little muscle fibers all over in that muscle group. With just a little bit of rest, the muscle fibers repair themselves and in doing so they become just a little bit bigger than they were before. So you can see why training full body could produce amazing results if the workouts are taxing enough. This means leaving the 5-pound dumbbells on the rack for the women’s aerobics class and grabbing some heavier ones instead.

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Another huge benefit of full body workouts is the slight bump up in the testosterone being released in your body. During strength training exercises, a little bit more of testosterone is released into your system. With a full body workout that requires all your muscle fibers to be firing away, the greatest amount of testosterone will be set free.

You may be wondering why having a bit more testosterone in your system is such a good thing. Well, remember when you were a teenager and in your early 20s and no matter what you ate, you always seemed to be in good shape. A good deal of credit for this should go to how high your testosterone level was back then. As we age, our testosterone levels decrease dramatically. Not only does it affect our fitness, but our powers in the bedroom are diminished. (I can feel the pain of many of you nodding your head right at this moment in agreement.) Men with low testosterone will seem to put on extra body fat just by looking at fattening foods. They will also have a much tougher time putting on lean muscle mass as well. When you have a chance to boost your testosterone naturally through full body strength training exercises, you should definitely take it.

Finally, a life-changing benefit from a full body workout pertains to fat loss. Remember when we used to poke fun at our father’s expanding belly when we were kids? It isn’t so funny now, is it? If we aren’t careful, our kids will be patting our bellies and making fat jokes at our expense. With full body exercises, you are fighting the battle against that extra weight.

Workouts that are training your whole body will be burning through calories and fat much faster than if you were only working one muscle group. Combine this with a fat loss diet, you could get great results. But here is something that many people do not realize. When you are burning fat, you also could be burning muscle as well.

For this reason, keep your protein intake a bit higher by consuming protein shakes or eating lean meats more than you normally would.

Examples of a Full Body Workout

Now that you know the benefits and I’ve gained your interest a bit, it is time to put together a full body workout that you can use. Let’s say that you are having a busy week and can only make it to the gym twice. This is the perfect opportunity to do two completely different full body workouts separated by a few days in between.

Most of the exercises will be compound movements. Compound movements simply mean that you will be working out two or more muscle groups with each exercise that you perform. These are the opposite of isolation exercises that focus only on one muscle group. Compound movements provide much more bang for your buck.

The first workout would be as follows:

Flat Barbell Bench Press
Main Muscles Worked: Chest, Triceps, Front Shoulders
Do a quick warm-up with just the bar or the bar and a bit of weight. After that, stick to three or four sets for 8 to 12 reps.

Dumbbell Bicep Curls
Main Muscles Worked: Biceps
Guys don’t want to forsake the biceps if at all possible. While this is more an isolation exercise, it is an important one to have. Three sets of 8 to 12 reps should be fine.

Deadlifts
Main Muscles Worked: Legs, Back, Traps, Lats, Core, and Glutes
Deadlifts are one of the best total body exercises. Completing three sets of 8 to 12 reps will have you feeling the burn.

Push-Ups
Muscles Worked: Chest, Triceps, Core
Push-ups aren’t just for high school gym class. The old school exercise delivers results. If you haven't done them for a while, just think of Bill Murray in the movie Stripes, don't get down on yourself if you can't do many. Do three sets for as many reps as you can.

Standing Overhead Press
Main Muscles Worked: Shoulders, Triceps, Back, Traps, Legs, and Core
The standing overhead press (or as I was taught to call them the military press) is an exercise that often is forgotten. This is a shame, too, because it produces good results. Always do these standing so your legs get a bit of a workout with the balancing and the extra weight. Try to complete three to four sets of 8 to 12 reps. This is the final exercise of this workout and it should take approximately an hour.

The second workout for later on in the week is as follows:

Pull-Ups
Main Muscles Worked: Back, Lats, Biceps, and Core
Depending on your fitness level, you might be able to do only two or three pull-ups or 20 to 30. If needed, most gyms have a pull-up/dip machine that can assist you with these so you can get enough reps. Try to do three to four sets at 8 to 12 reps.

Squats
Main Muscles Worked: Legs, Core, and Back
You can’t forget your legs in a full body workout, otherwise, it would only be an upper body workout. Plus, warmer weather is now here and you don’t want to be walking around with tiny kicks. After a bit of a warmup, do three to four sets for 8 to 10 reps.

Clean and Jerk
Main Muscles Worked: Shoulders, Back, Biceps, Triceps, Core, and Legs
The ultimate, and often forgotten, full body workout. This compound exercise will have you feeling it through every part of your body. Doing three sets of 8 to 12 reps should be plenty tough.

Dumbbell Incline Press
Main Muscles Worked: Chest, Triceps, and Shoulders
It’s always a good thing to incorporate a chest exercise into a full body workout. Completing three to four sets of 8 to 12 reps will pump that chest up.

Curl Bar for Biceps
Main Muscles Worked: Biceps
Once again, biceps are important for men, so always include an exercise focusing on them in your full body workout. Since this is your last exercise for the day, do three sets of 8 to 12 reps. Then once you are done with that, do one more set with very little weight on the curl bar for as many reps as you can possibly do.

Keep the Full Body Workout Fun

Having variety is a good way to keep it fun, so doing two completely different full body workouts will have it remain fresh. You won't have to deal with the monotony of having to do the same workout time after time.

Just like everything else in life, it's good to change it up now and then. One thing that I love to do on my full body workout days is to rope someone else into doing it all with me.

Having another person to switch in and out with will give you perfect chances to catch a quick breather. Plus, having a friend to banter with and push you through all the exercises is sometimes a must have.

FREE 24-min Fat Burning Workout

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In Closing

This is the part of the article where I summarize everything and urge you one last time to try these two full body workouts when you are under a time crunch for the week. But I figure if you have read this far, then you are already committed to trying them out. If you weren’t interested, you would have stopped reading up there when I mentioned the Grim Reaper and possible problems in the bedroom.

If you have a difficult time committing for a full hour with your busy schedule, there are other options. There are full body workouts that take about half an hour to do. They are a bit different than the ones I created up above, so it does provide you alternatives. Let us know how these two full body workouts went for you.

Ryan Crawley
Writer, The Fit Father Project
Ryan is a fitness expert from Illinois with two decades of experience under his belt. Never one to turn down a challenge, he has taken every class any gym has to offer, even the Dance Kickboxing class. If 70s disco dance music starts playing, everybody should run for cover. You have never lived until you have kicked somebody in the head to Dancing Queen.

*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 a full body workout.

Obviously, carrying an excessive amount of belly fat can lead to a variety of health problems, specifically cardiovascular and type 2 diabetes.

Having a spare tire or a ‘dad bod’ isn’t a sign that you're trendy. It simply means you haven’t found the time or the motivation to get rid of belly fat.

You’re not alone. The good news is that you can get rid of belly fat with a little help from the Fit Father Project.

Try our free 1-day meal plan to start changing your eating habits and get ready to do the 24-minute fat burning workout.

FREE 1-Day Weight Loss Meal Plan For Men 40+

Lose weight. Eat like a man. Enjoy your life. Over 55,000 men are using this.

Get yourself back into great shape - at any age the Fit Father way.

YES! GET MY FREE MEAL PLAN

Why is it Difficult to Get Rid of Belly Fat?

The usual reason that it seems hard to get rid of belly fat is that you are trying to spot reduce it. This approach simply does not work.

Studies also suggest that belly fat is generally more resistant to mobilization than fat on other parts of your body. This is why, when you first start losing weight you will notice fat loss everywhere but your belly.

What is Belly Fat?

Look round and you will see many middle aged men with excess weight round their belly. It happens because your metabolism slows as you age. If you keep eating the same then your body will store the excess calories.

These are calories it used to burn but no longer does. This is usually due to less muscle mass on your body, which is your metabolic furnace.

There are actually two main types of fat:

1. Subcutaneous – This is the fat which accumulates just below the skin level and changes the appearance of your body.
2. Visceral Belly Fat –This is the most dangerous type of fat. It accumulates round your organs and restricts the flow of nutrients to them. This can cause long term health issues.

Both can be removed by following these tips.

Tips to Get Rid of Your Belly Fat for Good

Now it’s time to learn how to get rid of belly fat and become the ‘man of today’!

Tip #1 – Diet

Unsurprisingly, we have to look at what we eat. Instead of focusing on cutting sugar and unhealthy fat in your diet, you should adopt a positive approach to food.

Most foods are acceptable to eat providing you adopt the ‘perfect plate’ method.

A perfect plate is ½ vegetables, ¼ protein and ¼ carbohydrates.

You can add a little healthy fat.

Take a look at our free 1-day meal plan to give you some inspiration.

Avoid processed foods and added sugars while aiming to consume 300 – 500 calories below your maintenance.

To find out your maintenance calories, use our calculator tool.

Tip 2 – Destress

Stress is an inevitable part of modern life. Unfortunately it blocks testosterone production, interferes with your sleep and inhibits your fat burning potential.

Put simply, your body is focused on survival not health.

You’re a dad, a hard worker with a hectic life. You can’t avoid stress completely. But, you can seek to minimize it by avoiding stressful situations and learning to breathe slowly. This will help you to stay calm.

Tip 3 – Exercise

Exercise burns calories. The more calories you burn, the more of your fat reserves you will need to use, especially if you are already consuming less calories than your body needs each day.

Your exercise must be in keeping with your current fitness levels.

You can walk, cycle, run or lift weights. Do not attempt to spot reduce your belly fat through exercise. There are much better ways to spend the time you have available for exercise.

If your schedule allows you should try to exercise at the same time every day; this will help you to adopt a habit which you will be able to stick to.

If you can’t exercise at the same time each day, make sure you book in your exercise sessions like you would do with a meeting or a doctor’s appointment.

It is said that exercise in the morning, even on an empty stomach, helps to boost your metabolism for the whole day. However, it is more important to choose a time that you can adhere to than to attempt to become a morning workout person when you hate mornings.

The higher the intensity of the exercise the more calories you’ll burn and the faster you’ll be able to get rid of belly fat.

However, if you are not currently exercising you must gradually increase your exercise intensity. This will help to prevent you from getting injured.

If you’re feeling fit then try our 24-minute workout today!

It is also worth noting that regular exercise will help you to get rid of belly fat and keep it off.

FREE 1-Day Weight Loss Meal Plan For Men 40+

Lose weight. Eat like a man. Enjoy your life. Over 55,000 men are using this.

Get yourself back into great shape - at any age the Fit Father way.

YES! GET MY FREE MEAL PLAN

Tip 4 – Start A Food Diary

It can be time consuming to log everything you eat but it is a useful part of how to get rid of belly fat.

A balanced diet is essential; your food diary will ensure you aren’t indulging in sneaky treats which can destroy your belly fat burning efforts.

Start tracking your food and you will probably be surprised at what you actually eat.

Tracking will also ensure you are accountable for what you eat; helping to keep you on track.

Starting a new fitness regimen can be nerve-racking. It's easy to get discouraged,  but there is a way to keep you invested in your progress!

If you take the time to track weight loss results, you are more likely to achieve your goals.

Tracking weight loss results allows you to visualize your success and appreciate the gradual progress you make along the way.

Track Weight Loss with a Scale

Stepping onto a scale is probably the first thing you'd think of when it comes to tracking your weight loss.

But the truth is, scales only measure one thing: your body weight.

This includes your fat, bones, organs, water weight, etc. Scales don't take into consideration if you're losing fat but gaining muscle.

All scales can give you is a number of how much you physically weigh.

That's why we recommend combining scale measurements with your BMI. With these two numbers, you will be able track changes in your weight as you exercise and diet.

For those of you who would rather not step on a scale, there are many other foolproof ways to track your progress as well!

Track Weight Loss with a Measuring Tape

Measuring yourself to track weight loss is an easy and reliable method.

All you need is a soft tape measure. And results are easy to see, with no calculations needed. When measuring yourself for weight loss, it's important to measure the same key areas.

• Chest: Measure level with your nipples
• Stomach: Measure a couple inches above your belly button and a couple inches below
• Thighs: Measure the largest section of your thigh
• Upper arm: Measure the largest section of your arm, which is usually just above your elbow

We all know that weight loss takes consistency and time. That's why you shouldn't measure your progress more than once a week.

Keep a progress journal to document your measurements every week.

If you aren't seeing much change by the third week of dieting and exercise, it may be time to turn up the intensity on your weight loss regimen.

Track Weight Loss through Pictures

If you're trying to lose weight, you may be a little camera shy.

But taking progress pictures is one of the most motivating ways to track weight loss results.

Why? Because there are few things more personal than progress pictures you take on a weight loss journey.

I know from experience that seeing myself in different stages of health has made me feel embarrassed at times. But the good thing is, you can choose who does and doesn't see your progress pictures.

If you're wondering how often you should take progress pictures, our answer would be every month.

Reason being, your body loses weight in chunks. Taking monthly progress photographs will allow you to see more results in the photos, which can be more motivating.

We recommend pairing progress pictures with using a measuring tape so you can benefit from more frequent measurements.

Track Weight Loss with Your Clothes

Using your clothes to keep an eye on your weight loss is one of the easiest ways to track your weight loss. Since all of us have to get dressed in a given day, there is no way you can skip this step!

Bring out that favorite pair of blue jeans that have been (more than) a little too tight for the past few years.

Try them on in the beginning of your weight loss journey.

Don't like how they fit now? In a few months, you will be singing a different tune. Try them on every month to see if they fit comfortably.

Track Weight Loss through Performance

In addition to measurements, it's may be helpful to track your performance for physical activities. Buy a good journal and write down your measurements, weight, and times/number of repetitions.

To make it easier to quantify, use a “standardized” fitness test. Every few weeks, test yourself to see how many push-ups, sit-ups, pull-ups, and dips you can do in two minutes.  Write down all of the results each time you perform the test. If you're just getting started, you should notice significant improvements fairly quickly, which works wonders for motivation.

Stay on Track for Life

Tracking your weight loss is just one part of losing weight.

Everyone knows that the most challenging part is sticking to a fitness and diet regimen.

For years, I coached men like you who wanted to lose weight but ended up falling short every month.

That's why we created our solution to the problem —  FF30X, the perfect meal plan, time-efficient workouts, and accountability coaching to keep you on track.

FF30X isn't your average workout plan. It was designed exclusively for men in their 40s who want to lose weight, burn belly fat, build lean muscle, and live healthier.

The best part? We now offer our entire program library, including FF30X for one low price. Checkout Fit Father for Life to gain access to this exclusive package.

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.

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.

Too much fat is an indicator that you could be at risk of issues like heart disease or diabetes. Too little fat could leave you open to fragile bones, low energy and obsessive eating.

Managing exercise and diet will help you lower your body fat percentage to within a good range, without putting you at risk of falling too low.

Here at the Fit Father Project, we've helped thousands of men lose body fat and improve their shape, their health, and their lives.

Our resources and comprehensive programs have been responsible for transformations like those of Craig Taylor and Brian Nowicki, who along with others, have lost over 100 lbs each.

Start your journey today, using our 24-Minute Workout and our 1-Day Meal Plan.

The problem isn’t the resolution; it’s your motivation to lose weight.

It doesn’t actually matter if you’ve started afresh this year or have been trying to lose weight for a long time, without the right motivation to lose weight you will face an uphill battle.

Let’s face it, you’ve probably already tried, perhaps with some success; but at some point, you always give up.

Not anymore!

It’s time to discover the secret to developing the right motivation to lose weight. Once mastered you’ll be able to stick to this for life!

And it’s surprisingly easy to do!

Find Out What Your DEEP Why Is

Stop for a minute and consider why you want to lose weight.

Then go deeper and ask yourself why again, and again, and again. Ask your self why five times.

If you want to lose weight to be more attractive and confident, ask yourself why that is? Explore your own psychology as far as it takes to find the most fundamental motivator.

The result is you’ll feel more desire to do the workout because you’ll be doing it for your own gain, not to satisfy someone else.

That’s the real secret, your motivation to lose weight must come from within and not a desire to please others. The 5 ‘whys’ will simply remind you of your reason.    

Build Solid, Long-term, Sustainable Habits

The motivation to lose weight is essential to get you started, but its habit that keeps you doing it.

Scientists estimate that it can take just 21 days to form a simple habit, but it can take as much as 6 months to create a strong habit. At that point you won’t need motivation; it’ll just be something that you do.

Start by setting yourself a time slot every day. We even have 24-minute workout, which can be easily fit into a busy schedule.  Make it a date in your schedule so you stick to it.

Building the habit will need your motivation to lose weight, this comes in several ways:

• Repeat your 5 ‘whys’.
• Visualize the body you want.
• Buddy up – a friend can force you to stay motivated.
• Think about the feeling you get when you’ve completed our 24-minute workout.

Set Goals and Daily Action Steps

The scales are not your enemy in your weight loss challenge, but they can be detrimental to your motivation to lose weight!

You must weigh yourself no more than once a week; you should do it on the same day and approximate time to ensure consistency. Experts recommend first thing in the morning.

Any more than this can be disheartening if you don’t see the losses you hope for.

Weighing once a week is your first goal. The second is to work out how much weight you need or want to lose.

If you want to lose 25 pounds then split it into achievable targets, 3 pounds a week is not a lot but in just 8 weeks you’ll have reached your target!

To help you reach the goal each week you’ll need to consider your diet. Our meal plans will give you inspiration as to what foods you should be eating.

It is important to see this as a lifestyle change and not a diet. You want to keep the weight off after you’ve lost it and the best way to do this is to eat healthily.

It is also a good idea to offer yourself a reward if you reach your target each week; this will help with your motivation to lose weight.  Good reward is sports gear; you should avoid sugary treats as a reward as this will undo your efforts.

To aid your weekly weight loss goal consider what action you need to take each day, such as avoiding snacking.

Remember, everyone slips occasionally but if you aim to consistently eat healthily and complete your exercise you will achieve your weight loss goals.

Write in a Journal for Motivation

A journal can be your best friend. You can use it to record how you are feeling, when you have slipped from your healthy eating plan and when you have failed to exercise.

Most importantly, you’ll be able to record when you’re lacking in motivation. Just as keeping a food journal can surprise you with how much you actually eat, your motivation journal can show you why you are losing motivation.

Understanding the reasons for your motivation loss will help you to deal with or avoid the issue in the future.

Your journal should also show when you return to your exercise and what motivated you the most to do this. You can then discover what actions you need to take to boost your motivation to lose weight and get back on track.

By recording your actions and feelings you’ll have something to work with, allowing you to identify and understand your motivation issues.

Top Tip: Keep a separate log of your motivational discoveries after reading your journal; it can provide a quick motivational boost when needed.

Summing It Up

Whether you’re looking to find the motivation to lose weight for the first time or looking to re-motivate yourself there is a simple trick to employ right now.

Repeat your 5 ‘whys’; understanding your reason for wanting to lose weight will give you the motivation to lose weight again.

Losing weight requires healthy eating and exercise but the motivation to do this is essential to build the habit you’ll need to achieve your ideal weight for life.

The Fit Father Project and I are here to support you every step of the way. Just remember to gain the motivation to lose weight that you need you should:

• Ask yourself ‘why’ 5 times.
• Visualize your post weight loss body to motivate you to workout.
• Develop a habit by scheduling your workouts and creating a weekly menu.
• Record your journey, the highs and the lows will help you to stay on track.
• Give yourself healthy rewards.

Finally, a training partner can be extremely beneficial. They’ll share your goals and make you accountable; this alone can give you the push you need to retain your motivation to lose weight.

With a little effort and plenty of support, you’ll achieve your goals and feel better for it!

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.

Of course there are other reasons, but as you progress on your fitness journey the one thing that will start to concern you is your family weight loss goals.

You’ve dropped some weight; you’re feeling fitter and happier. But you’re probably starting to ask yourself a few questions; what legacy are you leaving for your children? Are they going to be fit adults? How healthy is your partner?

Why Being Healthy Is a Good Idea

Being healthy means considering what you eat and getting active. It is essential to instill this in your children when they are young. This will help them to form a habit of healthy eating and exercise; a habit that they will carry through their life.

A healthy lifestyle is essential to reducing your risk of heart attack, strokes, a wide array of cardiovascular diseases and even many age related conditions.

But it’s more than just staying in good health; you’ll feel fitter, more confident, and be more able to take on a wide variety of challenges.

You owe it to yourself to tackle family weight loss and give your children the best possible start in life.

Fortunately, the Fit Father Project is here to help!

Here at the Fit Father Project, our team of doctors, trainers and nutritionists have developed healthy eating programs and fat burning workouts that have helped thousands of men, just like you, lose weight for good.

Using the principles I outline for you below, you'll be able to get started on a weight loss journey that will teach you how to lose 30 pounds and get in the best shape you've been in for years. Read on, and watch the video below, to get started.

When you first start a weight loss regimen, it's common to see rapid weight loss. Your body is adjusting to a new routine and to a different caloric intake.

But after a few weeks, many people experience a slow-down in pounds lost.

This is called a weight loss plateau.

Weight loss plateaus are very frustrating, especially for those who have been steadfast in their workout and dieting.

You start to think to yourself, “Is what I'm doing not enough? Why won't these last 5 pounds come off?”

It's easy to become resentful and quit the weight loss process altogether.

But there are four core steps you can take if you need to know how to break your weight loss plateau.

Read on to learn more!

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.