Category Archives: weight loss

If you’re thinking about trying to lose weight then you’re not alone. But what's the difference between weight loss vs fat loss?

Research suggests that between 2013 and 2019, 49% of Americans have tried to lose weight.

Not all of them have had success and most of them didn't know how to distinguish between weight loss vs fat loss.

As with many things in life, not all weight loss is the same, and there’s a lot more to fitness and good health than a number on a scale.

Let’s face it, the trigger to you first considering losing weight was probably seeing yourself in the mirror, a photo, or even having had a health scare.

It’s enough to make anyone think about their own mortality.  That’s a powerful reason to start your new weight loss regime.

But, anyone can lose weight simply by cutting back on their food; if you reduce your intake enough you’ll see the number on the scales falling.

But, this doesn’t mean you’re healthy and it doesn’t mean that you’re winning the battle against fat!

There’s a big difference between losing fat and losing weight.

It’s time to discover the truth about weight loss vs fat loss; it will help you to achieve your goal of better health.

The Weight Of Muscle – Understanding Your Body Composition

Your body is made up of many different components. The biggest of these components are muscle, fat, water, bone, organs and tissues.

The exact composition of your body will depend on your fitness level, but it will be in the region of:

• Muscle 30-55%
• Fat 10-30%
• Bone – 15%
• Organs & tissues – 10-15%
• Water – 10-25% (this doesn’t include the water in your muscles and fat)

Lose a little of any of these and the scales will go down.

But, you don’t want to lose organs, tissue, bone, or even muscle! You want to lose fat.

Don’t forget that muscle is much denser and takes up less space, that’s why people with low body fat tend to have visible muscle definition while those with low muscle and higher fat levels are simply skinny.

Being skinny should not be your goal, if you’re skinny you may not have much muscle definition and are likely to be carrying more fat than someone who has lost fat and maintained muscle.

Your body naturally stores fat when you consume more calories than you need, and this fat often shows first around your waist.

But, what you can’t see is that the fat also builds up around your organs, making it harder for them to work efficiently.

The strain on organs due to excess fat has been linked with an increased risk of heart attacks, strokes, and other age-related diseases.

But, that’s not the only reason you should lose fat. Losing fat will make you healthier and more energetic.

Perhaps more importantly in the battle of weight loss vs fat loss is the fact that muscle actually burns more calories than fat.

Maintaining your body muscle means you’ll burn more calories on a daily basis and this can actually help to prevent fat gain.

How You Can Appear to Lose Weight – But it’s Not Fat

Losing fat means you’ll keep your muscles and this will help you to stay energetic, healthy, and burn calories.

That’s good, but let's face it, once you start thinking about losing weight, you’ll want to see the scales going downward.

In fact, by reducing your food intake, you can see a difference in the scales almost immediately. But, this is likely to be water weight.

Your body is approximately 60% water, simply reducing salt intake and increasing water intake will encourage your body to release fluid.

This can show as weight loss but it’s water, not fat and it may be temporary.

Of course, simply reducing your food intake will result in weight loss.

You’ve probably heard that consuming 500 fewer calories a day will equate to a pound of fat loss a week.

Unfortunately, this is not exactly true. It will equate to a pound of weight loss, but there is no guarantee that this is fat.

This is where the scales have an issue in the battle of weight loss vs fat loss.

The scales show your weight loss but they don’t show what you’ve lost.

Despite what you may have heard, a pound of fat weighs the same as a pound of muscle, they are both a pound!

Your Body Fat Percentage

So, now you know that the goal is to maintain muscle while losing fat.

In a moment you’ll learn how to verify that you are losing fat and not muscle. This is important because it’s not easy to assess and monitor your body fat percentage.

There are several methods, such as taking measurements of various parts of your body or using a DEXA scan.

But, while some of these methods are more accurate than others, they are all estimates.

The best you can realistically hope for is that the tests will show a trend in the right direction.

Assessing Your New Lifestyle

The weight loss vs fat loss battle can still be won!

You just need to ditch your scales and start using the following methods to assess your body composition.

Don’t forget that a toned body is healthy but can weigh more than a skinny body. Your aim should be the toned body.

Here’s what you should be checking on a regular basis:

Measuring Yourself

Once a week you need to get the tape measure out and measure your body.

This will help you to identify real progress.

Measure your biceps, chest, 2 inches above your belly button, your hips, and the middle of your thighs.

If you’re changing your food intake to lose weight and haven’t started exercising then you should see these measurements going down.

However, if you’re undertaking resistance training, its possible that the muscles will be growing and the measurements will go up.

Clothing Fit

You know how your clothes fit you. If you’re losing weight your clothes should start to fit you better, or even become loose.

That’s generally a good sign that you’re losing weight.

But, as well as assessing how your clothes look, you should look at your body as well.

If you’re losing fat and not muscle you’ll start to notice your muscles are more defined, or at least easier to feel.

It can be beneficial to take photos every week; this will help you to identify where your body is changing.

A photo will allow you to see the changes in your body but you must be consistent, this means taking the photo at the same time every week.

Set a schedule and take the photo first thing in the morning, on the same day, every week.

Energy Levels

It may sound peculiar but, if you’re winning the weight loss vs fat loss battle you’ll find that you have more energy.

This is connected to the fact that you’re lighter and the fact that muscle burns more calories than fat.

In short, your body needs the energy you’re consuming and doesn’t need to store it as fat.

This avoids the sugar high and low that often comes with, and just after, eating.

If you don’t have the low then your energy levels will be noticeably better.

Training

Another option is to record the amount of time you spend doing a specific event.

This could be how long it takes you to run a mile, or whether you can lift more weight than last time.

Improvements in your workouts show that you’re building muscle and burning fat.

If you’re not sure where to start then try this free workout.

Boosting Your Metabolism To Win The Weight Loss vs Fat Loss Battle

The simple fact is that you can’t lose fat by exercising, no matter how much you do.

To successfully lose fat you need to look at what you’re eating.

However, fad diets are one of the biggest issues facing anyone trying to lose fat.

The diets can seem great and are often celebrity-endorsed. But, once you stop the diet, which is usually hard to stick to, there’s a good chance you’ll put the weight back on.

Instead, you need to be looking at making lifestyle changes.

Do these slowly and you’ll be living a healthier lifestyle, without even feeling like you’ve sacrificed anything!

Eating Right

It’s time to take a proper look at what you eat.

This is the fundamental change you need to make as you’ll never be able to out-exercise a bad diet.

You need to stop eating processed foods and concentrate on things that aren’t in packages.

Processed foods are generally full of salt and sugar, making them addictive as well as more likely to help you pack fat on.

The biggest problem with addictive tastes is that you’ll find it is very easy to eat more than you mean to.

When you do that you’re just consuming extra calories, which are likely to be stored as fat.

Protein

Avoiding processed foods is a great way to start, but you’ll probably find it easier to monitor and maintain healthy eating habits if you adopt the perfect plate approach to food.

Every plate of food you have should be ½ vegetable, ¼ protein, and ¼ carbohydrates.

With a little help from us, you can master this approach to food very easily, and it will serve you well for life.

If you want to know more about this then join the FF30Xprogram today.

Sleep to Win The Weight Loss vs Fat Loss Fight!

Your body needs 6-8 hours of sleep every night.

There’s a good reason for this, aside from feeling fresher in the morning.

When you sleep your body repairs damaged cells and balances hormone levels.

This reduces your appetite and increases the feeling of being full, both of which will help you to eat less.

Don’t forget that the bottom line in weight loss is to eat fewer calories than you need.

Feeling full will help you to achieve this; you’ll just need to understand how many calories you actually need.

The average man needs 2,500 calories a day, eating less than this will result in weight loss.

But, it will only result in fat loss instead of muscle or water, if you change your eating habits and start exercising.

Check out your maintenance calories here.

Exercise – Resistance Training

Changing your eating habits is essential to losing weight; you simply can’t out-exercise a bad diet. But, exercise is still important!

And not just any exercise.

Resistance training has been shown to increase muscle mass.

The reason is simple, resistance can be created by lifting weights, completing bodyweight movements, or even using resistance bands.

This places a strain on your muscles and causes tiny tears.

As the tears heal, your muscles will grow stronger.

Giving the muscle fibers time to repair is also the reason that you should wait 48 hours between training the same muscles, it allows them time to heal.

If they don’t have this time, you’re more likely to have an injury.

Final Thoughts To Understand Weight Loss vs Fat Loss

Losing weight is good and that means taking a look at your current eating habits and changing them.

By adopting the perfect plate approach you’ll still be able to enjoy food and have a new habit that will last you for life.

But, to boost your health instead of just watching the scales, you need to start exercising.

Cardio exercise is good, but it’s hard to tell if you’re burning fat or muscle, that’s the crux of the weight loss vs fat loss battle, knowing what you’re burning off.

The best way to ensure you’re losing fat is to work your muscles, that’s where the resistance training comes in.

It can seem complicated but it doesn’t need to be.

Join the FF30X program today and gain access to hundreds of recipe ideas. That will help you get on track with your food.

Check it out and try out the various exercise suggestions to start building muscle, something you’ll be able to assess by looking at your body and measuring the key points.

Don’t chuck your scales, they can help you, but don’t rely on them completely. They can’t tell the difference between healthy fat loss and just weight loss.

And remember, the FF30X is more than just a program, it’s a brotherhood of men, all supporting each other!

*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 weight loss vs fat loss.

If you’re not getting the weight loss or muscle building results you desire, the answer might be as simple as you’re not eating enough!

Whether it's not eating enough calories or not consuming the right proportion of macronutrients, your diet could be doing more harm than good.

Knowing more about your personalized calorie needs for weight loss or muscle building is the key to achieving the physique you’ve been striving for.

If hearing that you're not eating enough when you're trying to lose weight has piqued your interest, keep reading!

How to Determine if You're Not Eating Enough

Your personalized calorie requirements are based on your weight and body composition goals and how many calories you burn off each day.

There are a few general guidelines you can use to determine your caloric needs for weight loss, weight maintenance, and muscle building/weight gain.

Use the following energy intake recommendations to maintain your current weight:

1. USDA Dietary Guidelines for Americans

The U.S. Department of Agriculture (USDA) provides the following weight maintenance calorie guidelines for men based on age and activity level:

• Age 18: 2,400-3,200 calories
• Age 19-20: 2,600-3,000 calories
• Age 21-35: 2,400-3,000 calories
• Age 36-40: 2,400-2,800 calories
• Age 41-55: 2,200-2,800 calories
• Age 56-60: 2,200-2,600 calories
• Age 61-75: 2,000-2,600 calories
• Age 76 and up: 2,000-2,400 calories

If you’re sedentary, aim for the lower end of your calorie range and if you’re very active, aim for the higher end.

2. Calories Per Pound Method

Another way you can estimate your weight maintenance calorie needs is to use your body weight and an activity factor.

The following guidelines provided by Harvard Medical School help determine your calorie requirements for maintaining your current body weight:

• 13 calories per pound of bodyweight if you’re sedentary
• 15-16 calories per pound if you’re moderately active
• 18 calories per pound of bodyweight if you are active

Based on these recommendations, if you weigh 175 pounds and are moderately active, your weight maintenance energy needs are roughly 2,600-2,800 calories per day.

Calorie Requirements for Your Goal

There are various ways to determine how many calories your body requires daily to lose weight and body fat.

Weight loss calorie guidelines for men set by the National Heart, Lung, and Blood Institute (NHLBI) are 1,500-1,800 calories per day for weight loss in men.

This is a general recommendation and may not apply to every overweight man, but it gives you a good idea about where to begin your weight loss journey.

Adjust your weight loss calorie goals as needed to drop about 1-2 pounds weekly.

Another way to estimate weight loss calorie requirements is to find your weight maintenance calorie allotment (current energy intake) and subtract 500-1,000 calories from that number.

For example, if your weight maintenance energy requirement or your current intake is 2,500 calories daily, aim to eat 1,500-2,000 calories per day for safe and effective weight loss.

The NHLBI suggests you avoid dropping below 800 calories per day unless you’re supervised by a doctor.

If muscle building and weight gain are your goals, slightly increase your current energy intake by 300-500 calories per day.

Choose nutrient-dense foods, such as a protein shake or bar, dried or fresh fruit, nuts, seeds, nut butters, avocados, hummus, and dairy foods.

Use extra olive oil or other plant-based oils when you prepare meals.

Carbohydrate, Protein, and Fat Requirements

After you estimate your calorie requirements for weight loss, weight maintenance, or muscle building, determine your macronutrient needs using the following guidelines:

• Protein (4 calories per gram): 20-25% of your total calorie intake
• Fat (9 calories per gram): 25-30% of your daily calorie allotment
• Carbohydrates (4 calories per gram): 45-55% of your daily calorie requirements

Weight Loss

If your weight loss calorie needs are 1,800 calories daily, consider the following macronutrient recommendations:

• Protein: 20-25% of 1,800 = 360-450 calories = 90-113 grams of protein
• Fat: 25-30% of 1,800 = 450-540 calories = 50-60 grams of fat
• Carbohydrates: 45-50% of 1,800 = 810-900 = 203-225 grams of carbohydrates

To reach your weight and fat loss goals, sign up for the Fit Father Project 30X (FF30X) weight loss program designed for busy men over 40 to help you lean out and get the physique you’ve been striving for.

Weight Maintenance

If you require 2,500 calories daily to maintain your current weight, use the following macronutrient guidelines:

• Protein: 20-25% of 2,500 = 500-625 calories = 125-157 grams of protein
• Fat: 25-30% of 2,500 = 625-750 calories = 69-84 grams of fat
• Carbohydrates: 45-55% of 2,500 = 1,125-1,375 = 281-344 grams of carbohydrates

If you’ve already achieved your desired body weight, aim to get at least 30 minutes of exercise daily to keep your risk of chronic diseases, such as heart disease, low.

Weight Gain/Muscle Building

If your muscle-building calorie requirements are 2,800 calories daily, use the following macronutrient guidelines when planning menus:

• Protein: 20-25% of 2,800 = 560-700 calories = 140-175 grams of protein
• Fat: 25-30% of 2,800 = 700-840 calories = 78-93 grams of fat
• Carbohydrates: 45-55% of 2,800 = 1,260-1,400 = 315-350 grams of carbohydrates

Try the Fit Father Project Old School Muscle program to enhance muscle building.

Carbohydrate, Protein, and Fat (Macros) Food Lists

Below is a list of food groups and corresponding carbohydrate, protein, and fat content.

Non-Starchy Vegetables (5 grams of carbohydrates, 2 grams of protein)

The following non-starchy vegetables contain about 5 grams of carbohydrates, 2 grams of protein, 0 grams of fat, and approximately 25 calories in each 1-cup portion (source: University of Michigan):

• Lettuce, spinach, and other leafy greens
• Cabbage
• Cucumbers
• Tomatoes
• Bell peppers
• Mushrooms
• Onions
• Zucchini
• Water chestnuts
• Carrots
• Celery
• Broccoli
• Cauliflower
• Asparagus
• Green beans

Starches (15 grams of carbohydrates, 2-8 grams of protein)

The fiber-rich starches below provide about 15 grams of carbohydrates, 2-8 grams of protein, and 0 grams of fat per serving (source: Michigan Medicine):

• 1 slice of bread
• 1/2 cup of cooked cream of wheat
• 1/2 cup of cooked oatmeal
• 1/2 cup of cooked pasta
• 1/2 cup of cooked quinoa
• 1/3 of cooked brown or wild rice
• 1/3 cup of cooked black beans or pinto beans
• 1/3 cup of cooked lentils
• 1/2 cup of cooked corn
• 1/2 cup of cooked peas
• 1/2 cup of cooked squash
• 1/2 of a medium-sized baked sweet potato

Fruits (15 grams of carbohydrates)

The following fruits provide about 15 grams of carbohydrates and 0 grams of fat in one small piece of fruit, 1/2 large piece of fruit, 1 cup of berries, melon, or citrus fruit, 1/2 cup of other fruits, 1/2 cup of applesauce, or 1/8^th cup of dried fruit (source: Michigan Medicine):

• Apples
• Pears
• Peaches
• Plums
• Oranges and grapefruit
• Bananas
• Kiwi fruit
• Watermelon, cantaloupe, and honeydew melon
• Strawberries, blueberries, blackberries, and raspberries
• Applesauce with no sugar added
• Cherries
• Grapes
• Pineapple
• Raisins and other dried fruit

Lean Protein Foods (7 grams of protein and 0-4 grams of fat per ounce)

The protein foods below contain about 7 grams of protein and 0-4 grams of fat in each 1-ounce portion:

• Skinless chicken, turkey, and duck
• Very lean ground turkey
• Lean cuts of beef
• Lean pork
• Bison
• Venison
• Lamb
• Eggs, egg whites, and egg substitutes
• Grilled or baked fish
• Shrimp, crab, scallops, and other seafood
• Tofu, tempeh, and seitan

Dairy and Calcium-Rich Equivalents (8-20 grams of protein, 1-4 grams of fat, 3-12 grams of carbohydrates)

The protein, carbohydrate, and fat content of dairy foods and calcium-rich plant alternatives vary significantly based on the type of product you choose.

Opt for low-fat options whenever possible and check nutrition facts labels.

The following foods provide 8-20 grams of protein, 1-4 grams of fat, and 3-12 grams of carbs:

• 1 cup of low-fat cow’s milk
• 1 cup of protein-fortified plant milk
• 1 cup of a whey-based protein shake
• 1 container of low-fat Greek yogurt
• 1/2 cup of low-fat cottage cheese
• 1 slice of reduced-fat cheese
• 1 cup of plain kefir

Fats/Oils (5 grams of fat)

The foods below contain about 5 grams of heart-healthy fat. Some, such as nuts, seeds, nut butters, and hummus, are also a source of protein and carbohydrates.

• 1 teaspoon of olive oil
• 1 teaspoon of other plant-based oils
• 1/2 tablespoon of nut butter
• 1/3 ounce of nuts
• 1/3 ounce of seeds
• 1/6^th of an avocado
• 2 tablespoons of hummus
• 1 tablespoon of Italian salad dressing
• 1 tablespoon of olive oil mayonnaise

Sample Healthy Menus for Men

If you're not eating enough you can adjust any healthy eating plan to fit your weight management goals, as your total calorie intake is what matters most.

Whether your goal is weight loss, fat loss, weight maintenance, or muscle building, add or subtract calories but keep your menus the same.

As a general rule, fill about half of each plate with non-starchy vegetables, one-fourth of your plate with protein foods, and one-fourth of each plate with fiber-rich starches when planning healthy meals.

Weight loss (1,800 calories), weight maintenance (2,500 calories), and muscle building/weight gain (2,800 calories) sample menus for men are as follows:

Breakfast

Weight Loss Breakfast (about 350 calories)

• A 2-egg omelet with vegetables: 210 calories
• 1 slice of whole-grain toast: 80 calories
• 1/6^th of an avocado: 54 calories
• 1 cup of coffee or tea: 5 calories

Weight Maintenance Breakfast (about 450 calories)

• A 3-egg omelet with vegetables: 300 calories
• 1 slice of whole-grain toast: 80 calories
• 1/5^th of an avocado: 64 calories
• 1 cup of coffee or tea: 5 calories

Weight Gain/Muscle Building Breakfast (about 500 calories)

• A 3-egg omelet with vegetables: 300 calories
• 1 1/2 slices of whole-grain toast: 120 calories
• 1/4^th of an avocado: 80 calories
• 1 cup of coffee or tea: 5 calories

Morning Snack

Weight Loss Morning Snack (about 250 calories)

• 1 1/2 cups of low-fat milk: 165 calories
• 1/2 scoop of protein powder: 55 calories
• 1/2 cup of strawberries: 27 calories

*Blend all ingredients together with ice in a blender until smooth.

Weight Maintenance Morning Snack (about 385 calories)

• 2 cups of low-fat milk: 220 calories
• 1 scoop of protein powder: 110 calories
• 1 cup of strawberries: 53 calories

*Blend all ingredients together with ice in a blender until smooth.

Weight Gain/Muscle Building Morning Snack (about 435)

• 2 cups of low-fat milk: 220 calories
• 1 1/2 scoops of protein powder: 165 calories
• 1 cup of strawberries: 53 calories

*Blend all ingredients together with ice in a blender until smooth.

Lunch

Weight Loss Lunch (about 350 calories)

• 3 cups of leafy greens: 24 calories
• 3 ounces of grilled chicken: 125 calories
• 1 cup of cherry tomatoes: 27 calories
• 2 tablespoons of Italian dressing: 70 calories
• 1/2 cup of cooked quinoa: 111 calories

Weight Maintenance Lunch (about 450 calories)

• 3 cups of leafy greens: 24 calories
• 3 ounces of grilled chicken: 125 calories
• 1 cup of cherry tomatoes: 27 calories
• 2 tablespoons of Italian dressing: 70 calories
• 1/7^th of an avocado: 46 calories
• 3/4 cup of cooked quinoa: 167 calories

Weight Gain/Muscle Building Lunch (about 500 calories)

• 3 cups of leafy greens: 24 calories
• 3 ounces of grilled chicken: 125 calories
• 1 cup of cherry tomatoes: 27 calories
• 2 tablespoons of Italian dressing: 70 calories
• 1/4^th of an avocado: 80 calories
• 3/4 cup of cooked quinoa: 167 calories

Afternoon Snack

Weight Loss Afternoon Snack (about 250 calories)

• 1 cup of low-fat cottage cheese: 163 calories
• 1/2 cup of blueberries: 42 calories
• 1/3 ounce of pumpkin seeds: 52 calories

Weight Maintenance Afternoon Snack (about 385 calories)

• 1 1/2 cups of low-fat cottage cheese: 245 calories
• 1 cup of blueberries: 84 calories
• 1/3 ounce of pumpkin seeds: 52 calories

Weight Gain/Muscle Building Afternoon Snack (about 435 calories)

• 1 1/2 cups of low-fat cottage cheese: 245 calories
• 1 cup of blueberries: 84 calories
• 2/3 ounce of pumpkin seeds: 109 calories

Dinner

Weight Loss Dinner (about 350 calories)

• 3 ounces of grilled salmon: 156 calories
• 1 cup of cooked asparagus: 40 calories
• 1/2 cup of cooked wild rice: 83 calories
• 2 teaspoons of olive oil: 80 calories

Weight Maintenance Dinner (about 450 calories)

• 3 ounces of grilled salmon: 156 calories
• 1 cup of cooked asparagus: 40 calories
• 3/4 cup of cooked wild rice: 124 calories
• 1 tablespoon of olive oil: 120 calories

Weight Gain/Muscle Building Dinner (about 500 calories)

• 3 1/2 ounces of grilled salmon: 182 calories
• 1 cup of cooked asparagus: 40 calories
• 1 cup of cooked wild rice: 166 calories
• 1 tablespoon of olive oil: 120 calories

Evening Snack

Weight Loss Evening Snack (about 250 calories)

• Protein bar: 250 calories

Weight Maintenance Evening Snack (about 385 calories)

• Protein bar: 250 calories
• 1 small banana: 90 calories
• 1/4 ounce of almonds: 41 calories

Weight Gain/Muscle Building Evening Snack (about 435 calories)

• Whey protein bar: 250 calories
• 1 medium banana: 105 calories
• 1/2 ounce of almonds: 82 calories

How to Optimize Weight Loss or Muscle Building

If you suspect you're not eating enough and desire better weight loss or muscle building results, the Fit Father Project can help.

Our team of experts offers nutrition and fitness education, accountability, and custom menus and exercise plans personalized just for you based on your body weight, body type, physical activity level, and weight management goals.

The Fit Father Project provides various programs for busy dads seeking improved health, more energy, and a better overall quality of life:

• Fit Father 30X (FF30X) is a weight loss plan designed for men over 40 with proven success.
• Old School Muscle is a muscle-building, fat-burning diet and exercise plan for men seeking lean mass gains.

Regardless of your weight and body goals, the Fit Father Project has you covered.

If you think you're not eating enough or not getting the right proportion of macronutrients, sign up for the Fit Father Project's free 1-day meal plan to get started.

If you're unsure about which workouts for men give you the most aesthetically pleasing physique, try the FFP free muscle-building workout or free metabolism-boosting exercise plan to burn fat and build muscle quickly!

 

*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 not eating enough.

Have you heard of micronutrients and macronutrients? You probably know they are important, even if you don’t understand exactly what they are or what they do.

Don’t worry, you’re not alone! The Fit Father Project is here to help!

The Fit Father Project was founded to help men lose weight and improve their health. Our aim is to help you live longer and enjoy time with your children and grandchildren.

This is not achieved through fad diets but by showing men how to make lifestyle changes that will really work!

You can join the thousands of men who’ve already experienced success with us, just check out the FF30X program and join today!

What Are Micronutrients and Macronutrients?

Let’s get straight to it, what exactly are micronutrients and macronutrients?

Macronutrients

Macros are the three main types of food that your body needs on a daily basis:

Carbohydrates

Carbohydrates are an extremely beneficial food source, provided you know and adhere to the science and rules of eating them.

They provide the fuel your body needs when you’re exercising, especially when you’re doing high-intensity exercises.

It should also be noted that carbohydrates are an essential fuel source for your central nervous system. That means they have a direct link to your brain!

Protein

Proteins are essential for the repair of muscles and other structures in the body.

Protein is the building block of cells and cells are present in every part of your body.

That means that eating enough protein directly affects your organs, muscles, hair, skin, nails, and even your blood and bones.

They also help to transport hormones around the body and regulate your metabolism.

Fats

Fat is your energy reserve, that’s why everyone should have a little.

Fat also serves to protect your organs from damage and allows the transportation of fat-soluble vitamins through the body.

That makes them a pretty important part of your daily eating habits.

Micronutrients

You need plenty of macronutrients in order to keep your body functioning properly, hence the term ‘macro.'

You also need vitamins and other minerals to remain healthy. These are generally required in smaller amounts, which is why they are referred to as micronutrients.

Here’s a list of the main micronutrients your body needs:

Vitamin B1 – Thiamin

This vitamin causes the release of energy in your food and actually prevents the rise of beriberi, a disease caused by insufficient amounts of thiamine.

B2 – Riboflavin

B2 or riboflavin is essential for the process of building and maintaining the tissues within your body.

Vitamin B6 – Pyridoxine

Vitamin B6 is a necessary part of the metabolic process that allows the development of the nervous system.

It is also an important part of blood production and can breakdown protein and glucose to give your body additional energy when needed.

B12 – Cobalamin

You’ll need this if you want to grow properly and have a good nervous system.

Vitamin C – Ascorbic Acid

Vitamin C is the building block for most hormones, without it, you can’t replenish your hormone levels! It also plays an important part in building strength in your teeth and gums.

Vitamin C is an antioxidant, promoting general health throughout your body.

Folic Acid

This is an essential part of the DNA process, allowing your body to build more cells while maintaining the intestinal tract.

Folic acid is also good for bone growth and is taken by expectant mothers to help prevent nervous system defects in their babies.

Vitamin A – Retinal

The clue is in the word retinal. Vitamin A is essential for the maintenance of your vision, as well as ensuring you have healthy skin and hair.

Vitamin D

This is essential for the development and maintenance of strong teeth and bones.

Vitamin E

Vitamin E prevents cell membranes from becoming damaged and helps your body produce more blood when needed.

Calcium

Calcium is an essential mineral for building bone and teeth strength. It is also useful for blood clotting and improves the function of your nerves and muscles.

Vitamin K

This helps your blood to clot quickly and effectively.

Potassium

Potassium is necessary for water regulation and it helps to ensure you have proper nerve function. It can also help to ensure your heart is beating regularly.

Sodium

Sodium stimulates your nerves and helps to regulate the water levels in your body.

Iron

Iron is essential to the formation of red blood cells that transport oxygen across your body.

Zinc

Zinc is actually an important part of the production of testosterone and healthy sperm.

It is also instrumental in healing wounds, forming enzymes, and even transporting carbon dioxide around your body.

Water

Your body is approximately 60% water, it’s essential for cell functions, protecting organs, preventing constipation, lubricating joints, and regulating your body temperature.

How Do You Incorporate Micronutrients and Macronutrients Into Your Diet?

It’s not difficult to include micronutrients and macronutrients in your diet.

Macronutrients

Here's how to balance your macronutrient intake.

Carbohydrates

If you live a relatively sedentary lifestyle then it’s recommended that between 30-40% of your food is carbohydrates.

Those who exercise regularly can consume up to 50% of their daily calories as carbohydrates, but this should be from healthy, complex carbs.

There are two types of carbohydrates, Simple and Complex.

Simple carbs are mainly processed foods that are quickly absorbed into the body. This is great if you need an energy boost before and during exercise.

However, please note that carbohydrates not used by the body will be predominantly stored as fat.

That means if you eat too many processed carbs and aren’t exercising enough, you’ll be storing fat and gaining weight.

In contrast, complex carbs are much slower releasing and come from unprocessed, whole foods. These are great at maintaining energy levels throughout the day.

Carbohydrates are present in grains, dairy, and fruit. They are also present in legumes, starchy vegetables, and of course, sweets.

The trick with carbs is to choose whole ones wherever possible and not to overeat them.

A good practice to maintain balance in your food consumption is to adopt the perfect plate approach to food.

This splits every meal into ½ plate of vegetables, which help to fill you up and give you micronutrients, ¼ plate carbs, and ¼ plate protein.

Proteins

Sedentary people need 0.36 grams of protein per pound of body weight, those who exercise regularly need 0.45-0.68 grams, and competitive athletes need 0.54-0.82 grams.

You’ll need to know your body weight to know how much you should be consuming.

Proteins can be found in many different foods, such as lean meat, fish and poultry. They are also present in eggs, dairy products, seeds, beans, and even soy products.

Getting enough protein is essential to help your body repair from any type of trauma, whether it’s physical exercise, an accident, or an infection.

Fats

You need between 20-35% of your daily calories to be from fat. But, don’t forget that saturated fat is only acceptable in small amounts.

It’s best to keep your saturated fat intake to under 10% and make the rest of the fat intake up with unsaturated fats.

That means don’t go overboard on full-fat products!

Try eggs, chia seeds, oily fish, dark chocolate, and avocados to get healthy fats into your diet.

Micronutrients

In most cases, you’ll get all the micronutrients you need from the food you eat.

However, if your eating habits don’t give you all the following micronutrients then you need to consider taking a supplement while you change your eating habits.

This will help you identify where to get your micronutrients naturally:

Vitamin B1 – Thiamin

You’ll find B1 in whole grain food, dried beans, peanuts, and even peas.

B2 – Riboflavin

Eat whole grains, green and yellow vegetables, and try some animal proteins, this will boost your levels of B2.

Vitamin B6 – Pyridoxine

This vitamin is present in potatoes, chickpeas, nuts, most fish, bananas, and even rice. It’s easy to get extra of it.

B12 – Cobalamin

Grab your B12 from fortified cereals, animal products, and even algae!

Vitamin C – Ascorbic Acid

Vitamin C comes from virtually any citrus fruit. You can also get it from cabbages, berries, and peppers.

Folic Acid

Folic acid is another micronutrient that can be found in dark leafy green vegetables. You’ll also find it in yeast and wheat germ.

Vitamin A – Retinal

Vitamin A is found in abundance in carrots. But, you can always add sweet potatoes to your diet or any other red-orange vegetable.

Vitamin D

Vitamin D can come from sunlight, but if you’re not getting enough sun, try eating mushrooms, dairy milk, fortified cereals, tuna, salmon, or egg yolks.

Vitamin E

Vegetable oil, seeds, and nuts will give you the Vitamin E boost your body needs.

Calcium

Calcium can be found in most dairy products. It’s also present in dark green vegetables, almonds, oysters, sardines, and clams.

Vitamin K

Green leafy vegetables are a good source of Vitamin K. However, it should be noted that this is one micronutrient that is actually produced in your body. Bacteria in your large intestine actually release Vitamin K.

Potassium

Eat some fortified cereal, oranges, bananas, or even dried beans and you’ll boost your levels of potassium.

Sodium

Sodium is salt, and it's in almost everything you eat, especially in processed foods.

It’s more likely that you’re eating too much of this than too little.

Don’t forget that too much salt increases the chances of heart attacks and strokes.

Iron

Iron can be found in many places, such as dark green vegetables, whole-grain cereals, lentils, legumes, nuts, and dried fruits.

Zinc

This is found in whole grains, dairy milk, and legumes.

Water

From the tap, the bottle, or wherever else you like!

Problems When You Don’t Get Enough Micronutrients and Macronutrients

If you don’t eat enough micronutrients and macronutrients, there is little doubt that your health will start to suffer.

The array of problems you could face if you don’t get the micronutrients and macronutrients you need ranges from a common cold to death. It simply depends on which infection attacks you first.

This is completely avoidable by making a few changes to your current eating habits!

The real “trick” with micronutrients and macronutrients is to incorporate them into your regular eating habits.

They’ll become a lifestyle choice and a habit, ensuring that you remain as healthy as possible for as long as possible.

If you’re not sure where to start with your eating habits take a look at this free 1-day meal plan to help inspire you!

You can also join the FF30X program and gain access to hundreds of other recipes, as well as workouts, and the advice and support you’ll need every step of the way.

*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 micronutrients and macronutrients.

If you want to get into the best shape of your life, you're probably wondering how to lose weight and gain muscle.

If you want a chiseled, fit body you need to shed fat without losing lean mass to keep your physique looking great.

It may seem impossible to lose fat and gain muscle at the same time, but the fact is, you just need the right plan to get you there!

By incorporating the proper balance of diet, exercise, and lifestyle changes, you can grow muscles and get that ripped body you've always dreamed of.

Gain Muscle to Lose Fat

If you are overweight, you probably think that it’s because you have too much body fat. While this is true, the other big problem is that you have too little muscle mass.

So, losing fat and gaining muscle really go hand in hand.

Lean muscle mass increases your resting metabolic rate and keeps your body burning fat even at rest.

Plus, strength training will help you not only gain, but also to preserve muscle mass even as you are losing weight.

To lose fat, you need your body to be in a caloric deficit. And to gain muscle, you need a calorie surplus, right?

While that is conventional thinking, there are ways to lose fat while still maintaining, and even gaining, muscle mass.

The Importance of Strength Training

A research study published in Medicine & Science in Sports & Medicine found that the key to losing fat without losing muscle is the combination of both resistance training and cardiovascular training.

When comparing groups that performed either endurance activity versus resistance training versus a combination of both, the combination group was able to lose about 16 pounds of fat while still gaining 10 pounds of muscle!

Increasing lean muscle mass impacts your metabolism!

By increasing your calorie burn with endurance exercises you will lose weight. And by also incorporating strength training, you will be able to increase muscle mass.

But this is just one piece of the puzzle. To lose fat without losing muscle, you need a comprehensive approach that includes exercise, diet, AND lifestyle changes.

By committing to these steps, you will be well on your way to achieving these fitness goals.

How to Lose Weight and Gain Muscle in 8 Steps

1. Do Full-Body Strength Training

In order to build lean body mass, you need to train all of your major muscle groups.

Full bodyweight training is an efficient way to incorporate strength training to lose weight and gain muscle at the same time.

When you start on an exercise program to lose weight, there is the risk of also losing muscle mass. This is why weight training is a vital component of any workout program.

Strength training helps preserve lean body mass. A study performed at the Obesity Research Center at St Luke's-Roosevelt Hospital compared participants that were put either on a diet plus strength training, a diet plus cardio, or a diet alone.

Each of these groups lost about the same amount of fat, however, the strength training group lost significantly less muscle mass than the cardio and diet-only groups.

In fact, the diet and cardio groups lost twice as much muscle mass as those that performed strength training.

This shows that all weight loss is not equal! And to keep that toned, muscular physique, strength training is absolutely necessary.

You should aim for a minimum of two days a week of strength training, and ideally three days.

Studies have shown that the most efficient workout plans involve full-body workouts spread out three times a week as compared to only hitting specific muscles once a week.

If you aren’t sure about what exercises to start with, the free 24 Minute Workout from the Fit Father Project is a great place to start!

2. Perform High-Intensity Interval Training (HIIT)

HIIT is a great cardio option to burn calories in a short amount of time. But it’s not just a cardiovascular benefit you will be getting.

You can do pretty much any exercise you choose during these intervals.

This gives you the opportunity to train multiple muscle groups so that you will build lean muscle while simultaneously burning off fat.

Research from the University of North Carolina has even shown that HIIT is effective at increasing muscle size over a three week period of time.

HIIT will also help you burn calories to shed those extra pounds.

With higher-intensity workouts, you will burn more calories, even after the workout has ended. This is called Excess Post-Exercise Oxygen Consumption, or EPOC for short.

So if you are short on time, the key is to really up the intensity. This ensures that even a workout that is low in minutes will be high in fat burning and strength building.

3. Cut Calories Slowly to Avoid Muscle Loss

So we know that to lose fat, your body has to be in a calorie deficit. And to gain muscle, you need a calorie surplus.

It seems like the two can’t happen together!

If you cut calories to lose weight, it is true that you can lose both fat and muscle. But if you have a well-planned nutrition strategy, you can limit muscle loss while still losing fat. And it is possible to even build more muscle.

The key is to first cut calories back slowly. If you are eating 2,500 calories a day, don’t suddenly drop down to 1,500 calories.

This will ensure you lose muscle. Start with a very small calorie deficit, about 300 or so calories a day. This will limit muscle loss.

4. Eat More Protein

If you want to lose weight and gain muscle, you need to increase your protein intake.

This is essential to do if you want to lose fat without losing muscle.

Protein is a macronutrient that not only builds muscle but also spares muscle mass while you are cutting calories.

A recent study looked at men on low-calorie diets that were also performing resistance training and HIIT six days a week.

Each group consumed the same number of calories, however, the group that consumed a higher protein diet gained more lean muscle mass and lost more fat.

The exact amount of protein you should aim to consume will depend on your specific goals and current weight.

A recent meta-analysis found that muscle-building gains seem to top out at about 1.6 grams per kilogram of body weight.

The authors of this study noted, however, that for those looking to maximize muscle-building gains this number could be increased all the way up to 2.2 grams per kilogram, or about one gram of protein per pound of body weight.

Your calories should come from lean protein sources, such as chicken, lean beef, or fish.

As far as carbs and fat intake, you need to limit processed foods such as those high in sugars and simple starches.

These types of foods will spike your insulin levels and lead to increased weight gain.

In order to lose weight and maintain muscle, you also need to limit foods high in saturated and trans fats.

This does not mean eliminating food groups or “banning” certain foods from your life. It means making smart choices on a daily basis to maximize fat loss.

To get you started, check out the free 1-Day Meal Plan from the Fit Father Project!

5. Eat More Often To Lose Weight and Gain Muscle

Studies have found that spreading your calorie intake out over the course of the day can help you gain muscle and lose weight.

Instead of eating two or three big meals, try to spread this out into five or six smaller meals throughout the day.

Research has shown that by doing this you can lose weight while reducing the loss of lean body mass.

The type of food you eat throughout the day is important, and make sure you spread out your protein intake over the course of the day.

Eating a moderate amount of protein at each meal stimulates muscle protein synthesis more effectively than eating the bulk of your protein at one meal.

6. Make Sleep A Priority

If your body can’t fully recover, you'll never maximize fat loss and muscle gains.

Sleep is just as important as diet and exercise in reaching your full fitness potential.

Sleep deprivation can alter hormone levels, like cortisol, that impact hunger and metabolism.

This, in turn, can have a negative effect on your weight loss goals.

Plus, cortisol is a catabolic hormone, which means that it breaks down protein stores.

High cortisol levels can lead to increased muscle breakdown, which will clearly have a negative impact on your ability to gain muscle.

Not getting adequate sleep can limit fat loss and impair your strength gains even if you are following a proper nutrition and fitness plan.

So despite the fact that you are doing everything right with your workouts and nutrition, you can completely sabotage this with poor sleep habits.

Aim for at least 7-8 hours of sleep every night to maximize your ability to lose fat without losing muscle.

7. Add Well-Researched Supplements to Help With Weight Loss and Muscle Gain

Supplements aren’t necessary to lose fat and gain muscle, but they can help.

There are numerous supplements on the market today, but the best-researched ones to get you started include protein powders and creatine monohydrate.

Whey Protein

Studies using whey protein supplementation have shown increases in muscle protein synthesis, increased muscle mass and strength, improved recovery, and even anti-inflammatory benefits.

Whey protein has been shown to lead to gains in lean body mass over time, which is greater than gains from exercise alone.

The timing of whey protein intake is an important factor in promoting muscle synthesis.

When whey is ingested more immediately following a training session, there is a greater response in muscle protein synthesis.

While eating whole foods is the best way to get your protein intake, supplementation is a practical way of ensuring the intake of adequate protein quality and quantity, while minimizing caloric intake.

Especially when you're on the go and need something quick after a workout!

Casein Protein

Casein is more slowly digested than whey.

This makes casein the preferred supplement in situations when a slow release of nutrients is beneficial.

For this reason, it is often marketed as a supplement to take before bedtime when you will be going 7-10 hours without eating.

Since casein is digested more slowly, it can be thought of as anti-catabolic.

It is beneficial in preventing muscle breakdown when your body is in a fasting states-such as overnight or during a busy day when you have to go long periods without eating.

Creatine Monohydrate

When combined with heavy resistance training, creatine monohydrate has been shown to enhance physical performance, muscle mass, and fat-free mass.

Double-blind studies using more specific muscle measurements have also been done and show that combining creatine supplementation with strength training over several weeks produces greater increases in muscle size compared with strength training alone.

Of all the available supplements on the market today, creatine monohydrate is the most widely studied.

Numerous studies show benefits with supplementation, typically with a loading dose of 15-25 grams a day for about five days followed by a maintenance dose of 5 grams a day.

8. Drink More Water

Maintaining proper hydration is a top priority in fitness, especially when you are trying to lose weight while still gaining muscle mass.

Studies have shown that athletes exercising while under-hydrated have a decrease in resistance training performance.

If you can’t perform strength training at your highest level, you will be unable to maintain muscle mass while still losing weight.

Staying well-hydrated is also crucial for ongoing weight loss.

Studies have shown, that when coupled with good nutrition, drinking enough water can increase weight loss.

In addition, drinking more water throughout the day may also decrease hunger cues and help you cut back on calorie intake as well.

The amount of water to drink each day will vary based on your level of activity.

The easiest way to monitor your hydration status is by the color of your urine — it should be pale or clear colored.

And always remember that the higher your level of activity, the more water you will need throughout the day to replace what is lost in sweat.

Lose Fat and Gain Muscle with the Fit Father Project

Losing fat without while gaining muscle is the ultimate fitness goal.

It takes dedication and commitment but it can be achieved by following the right plan.

There are a lot of programs out there that promise immediate results and quick-fix plans, but the truth is there are no shortcuts when it comes to lifelong health and fitness.

In order to lose fat and gain muscle, you will need to be serious about making lifestyle changes for the long run.

I can promise you that you will be well on your way to shedding those pounds and building a muscular physique if you can follow the steps above.

And if you need more motivation, there is an awesome team of trainers, nutritionists, and doctors at the Fit Father Project that will be there every step of the way to help you achieve these goals.

There are also a number of fitness programs and articles offered by the Fit Father Project that can help you along the way.

But it’s not just about the programs themselves; it's about the people that will be there to push you as you work towards your goals.

So start today and transform your body through weight loss and muscle gain, and get into the best shape of your life!

*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 how to lose weight and gain muscle.

Looking for a weight loss workout plan for beginners?

By now I’m sure you have heard about all of the benefits of working out, from weight loss and increased strength to improved overall health.

But where is the beginner to start?

There is an overwhelming amount of information on the internet and in fitness magazines about fitness and weight loss plans. It can be difficult to know where to begin!

Here is the ultimate weight loss workout plan for beginners!

What makes this beginner's exercise plan stand out from the rest? It’s based on actual scientific research to bring you the most effective workout plan to help you lose weight.

In addition, we know that you’re a busy dad with a hectic schedule. That’s why this plan is set up to allow you to incorporate your workouts into a shorter period of time.

Lose Weight With Cardio and Strength Training

The best weight loss workout plans for beginners contain cardio and resistance training exercises. Both of these are necessary to achieve weight loss.

Cardio Workouts

Cardio training is important for a number of reasons. For one, you will be burning calories at a high rate during the exercise itself.

In addition, your body will continue to burn calories even after your workout has finished.

Strength Training

Yes, it’s true that cardio burns calories. But that doesn’t mean you have to spend hours on an elliptical to lose weight. In fact, the best weight loss plans for beginners need to combine both cardio and strength training.

Weight training is especially important for weight loss for a couple of reasons. If you are trying to lose weight, your body will tend to not only lose fat, but also muscle.

Strength training will help preserve muscle mass even as you are losing weight. In addition, this increased lean muscle mass will keep your metabolism high to further aid in weight loss.

Exercise for Overall Health

Studies have shown that long term exercise decreases the risk of chronic diseases like heart disease, diabetes, weight gain, and obesity.

Combined training with both cardio and resistance exercise not only improves fitness but can also prevent or lessen the impact of chronic health problems.

If you’re a beginner looking for a weight loss program, it helps to have a weekly schedule set up for you.

This takes the guesswork out of deciding when to incorporate certain aspects of your training. But you can always change around a few of the days to fit your schedule if needed.

Weekly Weight Loss Workout Plan for Beginners

Monday: Full Body Weight Training/Resistance Training.

Full-body resistance or weight training is a crucial component in your weight loss program. Increasing and maintaining lean muscle mass will make your body an efficient calorie-burning machine.

Plus, you’ll build a toned physique and improved strength!

Below is a full-body workout routine you can include in your weekly schedule that is perfect for the beginner.

The moves are simple but extremely effective at increasing strength and muscle size. Plus, you can efficiently target all of your major muscle groups in one session.

Lunges

Do 10 reps with each leg. You can do these with or without dumbbells depending on your strength and level of fitness.

Dumbbell Arnold Press

Do 10-12 reps either seated or while standing. Standing will force you to engage your core to a greater degree than sitting with a back support. Maintain good form and posture throughout the movement.

Standing Bicep Curls

Choose a weight that will allow you to complete 8-10 reps. Try not to use your back, or swing your arms to use momentum when performing this exercise.

Dumbbell or Barbell Bench Press

Aim for 10-12 reps. Contract your pecs at the top of the movement and slowly lower the weights down to your chest. If you do not have a bench you can do this while lying on a mat.

Bent-Over Dumbbell or Barbell Rows

Make sure to engage your core as you aim for 10-12 reps. You can use an over or underhand grip on the bar or dumbbells.

An overhand grip will work your upper lats, rhomboids, and traps to a greater degree, while an underhand grip will work the lower lats and also recruit the biceps.

If doing this routine multiple times a week, try switching up the grips each time to target the muscle groups from different angles.

Tricep Pressdowns

Attach a rope attachment to a high pulley. Hold the rope with your palms facing each other.

Bring your torso forward at about a 30-degree angle. Contract your triceps to pull the rope down until your arms are fully extended.

The upper arms should always remain stationary and only the forearms should move. Hold for a pause and then bring the rope slowly back up.

RKC Plank

Start in an RKC plank position, on your toes, body straight, on your elbows at 90 degrees.

Push upwards with your upper back, pushing your shoulder blades away from the floor.

Breathing out, squeeze your quads and glutes as hard as you can and hold. Hold the tensed position for as long as you can as you continue normal breathing.

After you complete a round of this circuit, take a two-minute break. Walk around, stretch out the arms and legs, and grab some water. Then repeat two more times!

Tuesday: Cardio Day

After your strength training day, follow this up with some cardio the next day to increase your cardiovascular fitness and continue to burn calories.

Tailor this to something that you enjoy. This could be an exercise class at your gym, a run outside, swimming laps, or even water aerobics.

Anything that gets the heart pumping! Try to aim for at least 30-60 minutes.

If you are short on ideas, below is a great walking interval workout you can try.

This can be done on a treadmill or outside. Walking is a great weight loss exercise for beginners, and can be modified to your current level of fitness.

Studies have shown that walking programs in adults aged 45-75 significantly decrease cardiovascular events such as heart attacks and strokes.

Low- and moderate-intensity walking is associated with numerous other health benefits.

Consistent exercise, including walking, can help improve cholesterol markers, control high blood pressure, and slow the development of osteoporosis.

Workout	Duration	Intensity	Treadmill Speed	Treadmill Incline
Warm-up	5 minutes	Easy Pace	2.5-3 mph	0%
Interval 1	2 minutes	Moderate Pace	3.5-4 mph	1.5%
Interval 2	2 minutes	Easy Pace	2.5-3 mph	1.5%
Interval 3	3 minutes	Easy Pace	2.5-3 mph	4%
Interval 4	2 minutes	Easy Pace	2.5-3 mph	1.5%
Interval 5	3 minutes	Hard Pace	4.5-5 mph	1.5%
Interval 6	2 minutes	Easy Pace	2.5-3 mph	1.5%
Interval 7	3 minutes	Moderate Pace	3.5-4 mph	6%
Interval 8	3 minutes	Easy Pace	2.5-3 mph	3%
Interval 9	3 minutes	Hard Pace	4.5-5 mph	3%
Interval 10	2 minutes	Moderate Pace	3.5-4 mph	5%
Cool Down	5-10 minutes	Easy Pace	2.5-3 mph	0%

Wednesday: Stretching and Balance Training

Think of this day as an active recovery day. This is a great time to do some light stretching and balance moves in the comfort of your own home.

For beginners engaging in a weight loss training plan, stretching is vital!

Another great option for this day is to try out a yoga class. Research has shown that yoga is just as effective as stretching–strengthening exercises in improving functional fitness.

Here are some sample balance and stretching moves that you can use in your weekly routine if you need ideas.

At Home Stretches/Balance Exercises

Tree Pose

Stand with your arms at your sides. Keep your weight on your left leg and place the sole of your right foot inside of your left thigh.

Once balanced, bring your hands in front of you in prayer position. Extend your arms overhead, separated and facing each other.

Hold this position for 30 seconds. Lower and repeat on the right side.

Downward Facing Dog

Start on all fours with hands directly under your shoulders. Move your hands a few inches forward and spread your fingers wide.

Press your palms into the floor and press your butt toward the ceiling, bringing your body into an inverted V position. Your feet should be hip-width apart with the knees slightly bent.

Hold for three deep breaths. Come into a plank position, and then return to the downward facing dog for another three breaths.

Upward Facing Dog

Start by lying on your stomach with your hands near your shoulders. Inhale and press your hands firmly into the floor and slightly back.

Straighten your arms and lift your torso up and your legs a few inches off the floor. Hold for three deep breaths.

Straighten into a plank position, then return to the upward facing dog for three breaths.

Seated Twist

Sit on the floor with your legs extended. Cross your right foot over the outside of your left thigh. Keep your right knee pointed up.

Then, place your left elbow to the outside of your right knee. Place your right hand on the floor behind you near your lower back.

Twist to the right as far as you can. Hold this for 30 seconds. Switch sides and repeat.

Hamstring Stretch

Sit with both legs straight out in front of you.

Bend at the waist and extend your arms forward towards your feet.

Hold for 20-30 seconds and then release back up.

Hip Flexor Stretch

Kneel on your right knee and place your left foot flat on the floor in front of you with your knee bent.

Lean forward stretching your right hip towards the floor.

Hold for 30 seconds then switch sides.

Child’s Pose

Sit up on your heels. Bring your torso forward, and allow your forehead to rest on the mat or floor in front of you.

Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.

Hold the pose and take several deep breaths.

 

Thursday: Full Body Weight Training/Resistance Training

Repeat the strength training workout that you did Monday, or try a workout from the Fit Father Project, like the free 24-minute full-body workout!

Friday: HIIT/Cardio

High-intensity interval training (HIIT) is a great way to burn calories and tone muscles.

Research has shown that HIIT training can be a very time efficient component to include in a weight loss program.

It is great for beginners to incorporate HIIT into their weight loss workout plans.

Many gyms offer their own version of HIIT training, and there are many workouts available that follow this format.

If you would like to try something on your own, try out this workout below.

Sample HIIT Workout:

Warm-Up

Perform each move for 30 seconds, moving right into the next move. Once finished, repeat one more time for a total of four minutes.

Remember, this is only the warm-up, so there’s no need to go all out here.

• Jump Rope
• Butt Kickers
• Jumping Jacks
• Jump Squats

Rest for one minute then start the main set.

Main Workout

For the main workout, you will perform each move for 30 seconds and rest for 30 seconds.

As your fitness levels improve, increase the interval to 45 seconds with a 15-second rest.

Burpees

Stand with your feet shoulder-width apart.

Squat down and place your hands on the floor. Kick back into a push-up position. Do one push-up.

Jump your legs back to a squat and jump up. Land and repeat.

 

Alternating Lunge Jumps

For this exercise, you start in a lunge position.

Lower your back knee toward the ground in a lunge while keeping your front shin as straight as possible.

Do not let your knee track over your toe.

Push explosively off the ground, jumping and switching the position of your legs while in mid-air.

Land in the lunge position with the opposite leg forward.

Repeat, switching legs on each jump.

Mountain Climbers

Start in a push-up position.

Engage your abs as you bring your right knee to your chest and then straighten it back to the starting position.

Then bring your left leg to your chest and back again.

 

Side to Side Push-Ups

These can be standard width, wide width, or military push-ups.

Start in a push-up position. Move to the right with your right arm and right leg while bending at the elbows to lower your chest to the ground in a push-up.

Extend your arms to return to the top. Then repeat to the left side.

Continue alternating sides.

Tuck Jumps

Begin with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height.

Dip into a quarter squat and immediately explode upward.

Drive the knees towards the chest, attempting to touch them to the palms of the hands. Land softly with slightly bent knees.

Russian Twists with Dumbbell

Sit on the ground with your knees bent and your heels about a foot from your butt while holding a dumbbell in both hands.

Lean slightly back without rounding your back. Twist slowly to the left, bringing the weight to your left side.

Then rotate to the right with the weight. Continue alternating sides.

Make sure you are using your abs and not just swinging your arms. You can do this with your feet on the ground, or you can hover the feet above the ground for an added challenge.

 

High Knees

This is basically just running in place, but try to bring your knees up to the level of your waist. Really engage your abdominals as you do this.

Spiderman Push-Ups

Start in a standard pushup position. As you lower your body toward the floor, bring your right leg out to the side and try to touch your knee to your elbow.

Return to the starting position, and repeat with your left leg

 

When you're done with this circuit, rest for one minute then repeat. After, do some light walking or jogging in place followed by some static stretching.

Saturday: Rest Day or Full Body Strength Day

You can use today for a rest day. Or if you are further along in your training, you can add another full-body workout day here.

Sunday: Rest Day

Make sure to include at least one rest day into your weekly schedule. This is especially important for beginners in these weight loss workout plans.

This will let your muscles recover and rebuild.

It will also decrease your risk for injury, and help prevent burnout so you are motivated to start again the next week!

The mid-week stretching day helps with muscle recovery, but a complete rest day should be incorporated as well.

Rest days are vital not just for physical recovery, but also for mental recovery.

Get the Support and Guidance You Need

If you are looking to start a new fitness program, the Fit Father Project offers a number of resources that are perfect for the beginner.

There are countless articles on workouts, nutrition, supplements, and overall health.

If you are someone who likes having their fitness regimen set out for them, there are a number of structured programs available.

The free 24-minute workout program is a great introduction to strength training and provides you with the right tools to get started.

And if you are looking for a more long term program, FF30X will give you structured workouts, great dietary advice, and will keep you accountable to your fitness goals.

*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 weight loss workout plan for beginners.

Knowing how to lose weight over 40 may be easier than you thought. Add simple healthy lifestyle habits to your everyday routine to melt off excess weight without sweating for hours in the gym.

Learn more about how to lose weight over 40 by implementing the simple tips below.

#1 Improve Your Sleep

Allowing your body to get enough sleep is beneficial for numerous reasons.

Studies show that sleep deprivation is associated with a hormone imbalance that can increase your appetite.

Feeling tired due to insufficient sleep makes it difficult to stay active enough to burn extra calories needed to drop weight.

To improve your sleep quality, go to bed at the same time each night. Allow yourself to get at least 7 hours of uninterrupted sleep each night.

Set your thermostat at 60-67 degrees Fahrenheit at bedtime for optimal sleep.

Install blackout curtains to reduce light, and use a white noise machine to block out sounds during the night.

Avoid overeating, late-night workouts, smoking, and drinking alcohol or caffeine before bed.

#2 Track Your Water Intake

Boosting your water intake is a key component of losing weight over 40.

To optimize your chance of effective weight loss, aim to drink 32 ounces, or 4 cups, of water when you wake up each morning.

Men require about 16 cups of total fluids daily, but your personalized needs vary based on your body fat/lean muscle ratio, your size, and how much you sweat.

Drink at least 2 cups of water before each meal, as studies show this is effective for reducing food intake at mealtime.

#3 Prioritize Physical Activity

Staying active is one of the best ways to drop excess weight over 40 and keep it off for life.

Slowly introduce formal physical activity (at least 20 minutes daily) after increasing activities of daily living, such as walking the dog or playing with your kids.

Try our fat-burning workouts to drop unwanted weight without spending hours in the gym.

#4 Use Perfect Plates for Portion Control

If you’re wondering how to lose weight over 40, you don’t have to count calories to be successful. Simply use the perfect plate method to drop weight.

This means:

• Fill 1/2 of each plate with non-starchy vegetables
• Fill 1/4 of each plate with protein foods
• Fill 1/4 of each plate with fiber-rich starches
• Add healthy fats to each meal
• Consume about 3 servings of dairy foods or calcium-rich plant alternatives
• Eat 1-2 cups of fruit daily

Examples of non-starchy vegetables include spinach, kale, other leafy greens, celery, tomatoes, cucumbers, bell peppers, mushrooms, onions, broccoli, cauliflower, asparagus, green beans, and zucchini.

Nutritious protein foods include turkey, chicken, lean organic meats, fish, shrimp, scallops, other seafood, eggs, tofu, tempeh, seitan, and protein powders.

Avoid breaded, fried, and processed meats like hot dogs, hamburgers, bacon, sausage, and deli meats.

Examples of fiber-rich starches are oatmeal, brown rice, wild rice, quinoa, black beans, pinto beans, lentils, chickpeas, green peas, other legumes, corn, squash, and sweet potatoes.

Healthy fats include olive oil, coconut oil, other plant oils, nut butter, nuts, seeds, olives, avocados, hummus, and fish oil.

Examples of calcium-rich dairy foods and alternatives are plain Greek yogurt, low-fat cottage cheese, plain kefir, low-fat milk, plant milk, plant-based yogurt, and whey or casein protein shakes.

#5 Focus on Plant Foods

Research shows that eating more plant foods, including plant protein instead of meat, is associated with lower body weights, improved body composition, and less insulin resistance.

Choose plant-based proteins when you can, such as tofu, tempeh, seitan, plant milk, plant yogurts, peas, beans, other legumes, nuts, seeds, and plant-based protein shakes or bars.

#6 Take Weight Loss Supplements for Men

Taking weight loss supplements for men is an excellent way to optimize your overall health, keep energy levels high, control your appetite, and prevent nutritional deficiencies.

Examples of some of the best supplements for men over 40 include vitamin B12, vitamin D3, fish oil, magnesium, turmeric, and creatine monohydrate.

Additional weight loss supplements for men to consider are fiber supplements, protein meal replacement shakes or bars, probiotics, green coffee bean extract, green tea extract, powdered greens, and multivitamin supplements for men.

#7 Lift Weights

Lifting weights regularly is one of the best ways to keep your metabolism high, increase lean body mass, and get the muscular physique you desire during weight loss over 40.

Try some of the best strength training workouts for men available at the Fit Father Project.

Sample fat-burning resistance exercises you can complete from the comfort of your own home include jump squats, deadlifts, skull crushers, standing shoulder press, rear deltoid flys, plank exercises, and numerous others.

#8 Get Your Hormones Checked

One of the simplest ways to enhance weight loss over 40 is to get treated for hormone imbalance, especially low testosterone if you suffer from it.

Your doctor can use a simple blood test to let you know if hormonal imbalance is a reason you struggled with weight loss or muscle building.

Your hormone therapy treatment plan might include medications, injections, sub-dermal pellets, skin patches, creams, or gels.

#9 Eat Smart When Dining Out

Studies show that preparing meals at home gives you the best chance of maintaining lower body weight.

However, you don’t have to skip restaurants altogether to reach your goal weight over 40 – if you eat smart when dining out.

To do so, consider ordering healthy appetizers, soups, or salads in place of entrees.

Choose broth-based soups over cream-based soups, order dressings and sauces on the side, and make sure to eat veggies and protein at each meal.

Skip hot dogs, breaded meats, burgers, onion rings, fries, and other greasy fried foods.

#10 Change Up Workouts Regularly

To achieve optimal fat-burning results and avoid overtraining, change up your workout routines often.

For example, you might do cardio interval training one day, heavy weight-training the next day, and circuit training at the following workout.

Consider joining a recreational soccer or basketball team, swimming, hiking, yoga, tai chi, or cycling outdoors.

You can work your abs just about every day, but don’t do the same ab routine day after day. Try some of the Fit Father Project ab workouts to get started.

#11 Drink Black Coffee or Unsweetened Tea

Unsweetened coffee and green tea contain less than 5 calories per serving but can boost your metabolism and energy levels nonetheless.

In fact, studies show that drinking caffeine found in coffee and tea appears to promote reductions in body fat, body mass index (BMI), and body weight.

Consider having these caffeinated drinks in the morning and even during lunch, but avoid caffeine later in the evening so it doesn’t keep you up late at night.

#12 Nix Sugary Drinks

Consuming sugary drinks makes weight loss after 40 a challenge.

Why?

These drinks often provide 150-300 calories per serving, are loaded with sugar, and contain few, if any, beneficial nutrients.

Sugary drinks don’t promote satiety and can increase cravings for other sugary foods.

Knowing how to lose weight over 40 means nixing sugary drinks like soda, sweet tea, lemonade, sports drinks, and energy drinks. After doing so, watch the excess weight melt off.

#13 Say No to Diet Drinks

Diet drinks may be calorie-free, but they don’t help you lose weight. In fact, just the opposite appears to be true.

Studies show that non-nutritive sweeteners, such as stevia, sucralose, neotame, aspartame, and saccharin are actually associated with metabolic disease and higher body weight.

These sweeteners appear to induce cravings for sweets and other sugar-rich foods.

#14 Eliminate Refined Carbs

Knowing how to lose weight over 40 means saying NO to refined grains like white bread, white rice, rolls, white hamburger buns, and regular pasta.

These foods provide carbohydrates but little to no fiber, and they don’t fill you up as fiber-rich whole grains do.

Instead, choose brown rice, wild rice, quinoa, oatmeal, sweet potatoes, corn, peas, beans, lentils, or legumes.

#15 Eat Protein and Non-Starchy Veggies First

Nutritious proteins and non-starchy vegetables are often lower in calories than starches and fats but still promote satiety.

Therefore, when losing weight over 40 is your goal, eat non-starchy veggies and protein foods first during each meal.

#16 Cut Back on Your Total Carb Intake

If you’re used to snacking on chips, pretzels, crackers, cookies, or baked goods, cut back on these high-carb foods to drop weight over 40.

They give you energy but also contribute to unwanted weight gain. Studies show that reducing carbs is an effective weight loss strategy.

Get your carbs from whole, fiber-rich foods like fruits, vegetables, legumes, whole grains, nuts, and seeds. Focus on non-starchy veggies, protein, and healthy fats rather than high-carb foods.

The Institute of Medicine suggests adults consume at least 130 grams of carbs daily.

#17 Avoid Eating While Distracted

Eating while distracted can lead to overeating.

Consuming calories while working or watching television might seem like a good idea, but distracted eating may cause you to miss your body’s hunger cues.

During each meal and snack, focus entirely on recognizing hunger cues and stop eating at the first sign of satiety.

#18 Don’t Be Afraid of Fats

It’s true that dietary fat contains more calories than protein or carbs, as fat provides 9 calories vs. 4 calories in carbs and protein.

However, fat induces satiety, or feelings of fullness, which helps you control calories during weight loss over 40.

Make sure to choose heart-healthy fats found in fatty fish, fish oil, olive, oil, avocados, olives, nuts, seeds, and nut butter.

#19 Consider Meal Replacement Protein Shakes

Replacing one or two meals with a protein shake is an excellent way to cut calories.

Many homemade protein shake recipes contain just 300 calories, which is a great way to reduce your overall calorie intake to 1,500-1,800 calories daily without feeling hungry.

Try mixing your favorite protein powder with water or milk plus fruit or coffee to create a protein-rich, energy-boosting meal replacement smoothie.

#20 Try Fasted Cardio

Studies show that fasted cardio, or doing cardiovascular exercise before eating breakfast, helps increase fat-burning throughout the entire day.

Consider jogging, cycling, rowing, stair climbing, or using an elliptical machine before eating breakfast to optimize fat burning during weight loss.

If you’re hungry when you first wake up, try drinking water, coffee, tea, or a protein shake but avoid eating a large breakfast prior to your morning workout.

#21 Eat Slowly

Eating quickly increases the chance you'll overeat at mealtime, as you might miss your body’s hunger cues.

It can take a while for your brain to send signals to the rest of your body that you feel full. Eat as slowly as you can and plan ample time for each meal.

Take breaks while you eat if you struggle with this weight loss strategy.

#22 Say No to Alcohol

If you’re a regular drinker, nixing alcohol is one of the best ways to cut calories for weight loss over 40.

Even if you don’t cut out alcohol entirely, limit yourself to one drink or less per day, as alcoholic beverages can contain 100-300 calories or more in just a single serving.

Making a commitment to reducing alcohol means a lower risk of developing certain cancers – such as mouth, throat, voice box, esophageal, liver, colon, and rectal cancers.

#23 Snack Smart

Don’t skip snacks if you’re hungry, even when you’re trying to shed pounds.

Snacking smart is the key to dropping weight over 40. Doing so keeps you satisfied, and helps you avoid overeating at mealtime.

Snack on nuts, seeds, protein bars or shakes, fresh veggies dipped in hummus, cottage cheese, plain Greek yogurt, hard-boiled eggs, or fruit with nut butter.

#24 Join a Weight Loss Program for Men

Studies show that joining a structured online weight loss program is associated with better diet quality and greater weight loss compared with trying to lose weight on your own.

The Fit Father Project 30X (FF30X) is an online weight loss plan designed for men over 40, with proven success.

It’s helped tens of thousands of men lose excess weight and keep it off for life.

To try the program risk-free, sign up for the Fit Father Project’s FREE meal plan and workouts to get started today!

Knowing how to lose weight over 40 has never been easier!

Your new friend & health coach,

*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 how to lose weight over 40.

References:

1) International Journal of Endocrinology, 2015
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377487/

2) CDC
https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

3) National Sleep Foundation
https://www.sleep.org/articles/temperature-for-sleep/

4) Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

5) Obesity, 2015
https://www.ncbi.nlm.nih.gov/pubmed/26237305

6) Nutrition and Diabetes, 2018
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6221888/

7) American Journal of Health Promotion, 2018
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5453830/

8) Critical Reviews in Food Science and Nutrition, 2019
https://www.ncbi.nlm.nih.gov/pubmed/30335479

9) Obesity, 2019
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5868411/

10) U.S. National Library of Medicine
https://www.ncbi.nlm.nih.gov/books/NBK537084/

11) Institute of Medicine
https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly

12) National Heart, Lung, and Blood Institute
https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm

13) PloS One, 2017
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5503250/

14) CDC
https://www.cdc.gov/cancer/alcohol/index.htm

15) Nutrition Journal, 2014
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4266894/

It’s the greatest conundrum in the fitness world – how do you lose fat, but maintain, or even increase your muscle mass? If you want that chiseled, fit body you need to learn how to lose fat without losing muscle to keep your physique looking great.

It may seem impossible to lose and gain at the same time. But the fact is, you just need the right plan to get you there.

By incorporating the proper balance of diet, exercise, and lifestyle changes you can get that ripped physique by shedding fat and building your muscle mass at the same time.

The Fit Father Project is the perfect place to find the ultimate training programs to lose fat, not muscle.

The team of personal trainers, physicians, and nutritionists use science-backed research to get you the best results possible.

 

Gain Muscle to Lose Fat

You constantly hear about weight loss in the fitness world. It seems that everywhere you look there is a new fad diet or miracle fat burner that will solve all of your problems.

But the fact is, if you are overweight, your problem isn’t simply that you have too much body fat. It may also be that you have too little muscle mass.

Having a higher percentage of lean body mass is important for so many reasons. For one, it looks good! Ripped, chiseled muscles are a sign of great fitness.

But besides that, lean muscle mass elevates your metabolism and keeps your body burning fat even at rest. Plus, strength training will help preserve muscle even as you lose weight.

Losing fat without losing muscle may not seem possible at first glance. To lose fat, you need your body to be in a calorie deficit. And to gain muscle, you need a calorie surplus, right?

While that is conventional thinking, and largely true, there are ways to lose fat while still maintaining, and even gaining muscle mass.

The Importance of Strength Training to Lose Fat, Not Muscle

One study found that the key to losing fat without losing muscle is the combination of both resistance training and cardiovascular training (1).

When comparing groups that performed either endurance activity versus resistance training versus a combination of both, the combination group was able to lose about 16 pounds of fat while still gaining 10 pounds of muscle!

While this is just one study, the findings make sense. By increasing your calorie burn with endurance exercises, you will lose weight.

And by also incorporating strength training you will be able to maintain muscle mass.

But this is just one piece of the puzzle.

To lose fat without losing muscle, you will need a comprehensive approach that includes not only exercise but diet and lifestyle changes as well.

By committing to these steps, you will be well on your way to achieving these fitness goals.

How To Lose Weight Without Losing Muscle

 

1) Do Full-Body Resistance Training

In order to build lean body mass, you need to train all of your major muscle groups.

Full-body resistance training is an effective and efficient way to incorporate strength training to achieve the highest results.

Studies have shown that strength training is essential to preserve lean body mass.

For example, one study performed by researchers out of the Obesity Research Center at St Luke's-Roosevelt Hospital, compared participants that were put on a diet plus strength training, diet plus cardio, or diet alone.

Each of these groups lost about the same amount of fat, however, the strength training group lost significantly less muscle mass than the cardio and diet-only groups.

In fact, the diet and cardio groups lost twice as much muscle mass as those that performed strength training.

The strength-training group even showed significant increases in anthropometrically measured flexed arm muscle mass and grip strength! (2)

This shows that all weight loss is not equal! And to keep that toned, muscular physique, strength training is absolutely necessary.

You should aim for a minimum of two days of strength training each week, but preferably three days.

Studies have shown that the most efficient workout plans involve full-body workouts spread out three times a week as compared to only hitting specific muscles once a week (3,4).

If you aren’t sure about what exercises to start with, our free 24-Minute Workout is a great place to start.

Here, you will find some of the top full-body exercises that will show you how to lose fat without losing muscle.

2) Perform High-Intensity Interval Training

HIIT is a great cardio option to burn calories in a short amount of time. But it’s not just a cardiovascular benefit you will be getting.

You can do pretty much any exercise you choose during these intervals.

This gives you the opportunity to train multiple muscle groups so that you will build lean muscle while simultaneously burning off fat.

Research from the University of North Carolina has even shown that HIIT is effective at increasing muscle size over a three week period of time (5).

Along with building strength, this HIIT will also help you burn calories to shed those extra pounds. With higher intensity workouts you will burn more calories, even after the workout has ended.

This is called Excess Post-Exercise Oxygen Consumption, or EPOC for short. So if you are short on time, the key is to really up the intensity.

This ensures that even a workout that is low in minutes will be high in fat burning and strength building.

3) Don’t Cut Calories Too Quickly

So we know that to lose fat, your body has to be in a calorie deficit. And to gain muscle, you need a calorie surplus. It seems like the two can’t happen together.

This is where nutrition and proper dietary planning come into play. If you cut calories to lose weight, it is true that you will lose both fat and muscle.

But if you have a clear-cut dietary plan you can limit muscle loss while still losing fat. And in some cases, still build muscle.

The key here is to first cut calories back slowly. If you are eating 2500 calories a day, don’t suddenly drop down to 1500 calories. This will ensure you lose muscle.

Start with a very small calorie deficit, about 20% of what your intake is currently.

4) Eat A High Protein Diet With Quality Fats

Now that you have cut calories down, the next important step is to figure out where these calories are coming from.

I’m sure you have heard of counting macros, which is breaking down your calories into protein, fat, and carbs. This is essential to do if you want to lose fat without losing muscle.

To lose fat and gain or maintain muscle mass, you need to ensure that you are getting a high proportion of your calories from protein while cutting back on the percentage that is coming from carbs.

Protein is vital in that it not only builds muscle, but it also spares muscle mass while you are cutting calories.

A recent study looked at men on low-calorie diets that were also performing resistance training and high-intensity interval training 6 days a week.

Each group consumed the same number of calories, however, one group consumed a higher protein diet. The higher protein group gained more lean muscle and lost more fat (6).

What is the Right Amount of Protein To Lose Fat, But Maintain Muscle Mass?

The amount of protein you need will vary from person to person. A recent meta-analysis found that muscle-building gains seem to top out at 1.6 grams per kilogram of body weight.

The authors of this analysis also noted, however, that for those looking to maximize muscle-building gains this could be increased all the way up to 2.2 grams per kilogram, or about one gram per pound of body weight (7).

Choose lean protein sources, such as chicken, lean beef, or fish. As far as your other macros go, you need to limit processed foods such as foods high in sugars and simple starches.

These types of foods will spike your insulin levels and lead to increased weight gain.

In order to lose weight and maintain muscle, you also need to limit foods high in saturated and trans fats. This doesn't mean eliminating food groups or “banning” foods from your life.

It means making smart choices on a daily basis to maximize fat loss.

To get you started, check out the free 1-Day Meal Plan from the Fit Father Project. This is a great introduction to help you plan out your nutrition for the day.

5) Eat More Often

Another tip is to increase the frequency of meals throughout the day.

Instead of eating 2 or 3 big meals, try to spread this out into 5 or 6 smaller meals throughout the day.

Research has shown that by doing this you can lose weight while reducing the loss of lean body mass (8).

Spreading out your nutrition throughout the day is especially important for protein intake.

Eating a moderate amount of protein at each meal stimulates muscle protein synthesis more effectively than eating more protein at one meal (9).

6) Get Your Zzzz’s

If your body can’t recover fully, you will never be able to maximize your fat loss and muscle gains. Sleep is just as important as diet and exercise in reaching your full fitness potential.

Sleep deprivation can alter levels in your hormones, like Cortisol, Ghrelin, and Leptin.

These all impact hunger, appetite, and metabolism and, in turn, can have a negative effect on your weight loss goals.

Plus, high cortisol levels will increase fat gain, especially stubborn fat around your belly.

Not getting adequate sleep can limit fat loss even if you are following a proper nutrition and fitness plan (10).

So despite the fact that you are doing everything right with your workouts and nutrition, you can completely sabotage this with poor sleep habits.

Aim for at least 7-8 hours of sleep every night to maximize your ability to lose fat without losing muscle.

7) Decrease Stress

Just like sleep deprivation can alter hormone levels and increase cortisol, so can stress.

This stress hormone can lead to increased appetite and weight gain. Plus, cortisol is a catabolic hormone that can lead to muscle wasting as well.

Stress is a complex issue and one that we all face on a day to day basis. Modalities like meditation, yoga, or just sitting in a quiet room may be able to help you deal with stress.

However, if you feel that you are constantly overwhelmed you should never hesitate to talk with your doctor about your levels of stress.

So if you are committed to a quality diet and exercise program and still not seeing results, do not ignore the stressors in your life.

By managing stress, you can see significant improvements in your ability to lose fat while still maintaining muscle mass.

8) Stay Hydrated

Maintaining proper hydration is a top priority in fitness, especially regarding losing weight while still preserving lean body mass.

Studies have shown that athletes exercising while under-hydrated have a decrease in resistance training performance (11).

If you can’t perform strength training at your highest level, you will be unable to maintain muscle mass while still losing weight.

Staying well hydrated is also crucial for ongoing weight loss. Studies have shown, that when coupled with good nutrition, drinking enough water can increase weight loss.

In addition, drinking more water throughout the day may also decrease hunger cues and help you cut back on calorie intake as well.

The amount of water that you should be drinking each day will vary based on your level of activity. The easiest way to monitor your hydration status is by the color of your urine.

This should be pale or clear colored. And always remember that the higher your level of activity, the more water you will need throughout the day.

Lose Fat and Gain Muscle with the Fit Father Project

Losing fat without losing muscle may seem like a daunting task at first. But by following the right plan, anything is possible.

If you can commit to the steps above, you will be well on your way to shedding those pounds while keeping a muscular, fit physique…

…And the team at the Fit Father Project will be there every step of the way motivating you and holding you accountable to these goals.

There are a number of fitness programs and articles offered by the Fit Father Project that can help you along the way.

But it’s not just about the programs themselves, but about the people that will be there to push you as you work towards your goals.

So start today and transform your body into a healthier, fitter you.

Your new friend & coach,

*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 how to lose fat without losing muscle.

References:

1) Wallace, M. B., Mills, B. D., & Browning, C. L. (1997). Effects of cross-training on markers of insulin resistance/hyperinsulinemia. Medicine and science in sports and exercise, 29(9), 1170-1175.

2) Geliebter, A., Maher, M. M., Gerace, L., Gutin, B., Heymsfield, S. B., & Hashim, S. A. (1997). Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects. The American journal of clinical nutrition, 66(3), 557-563.

3) Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., & Tiryaki-Sonmez, G. (2015). Influence of resistance training frequency on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 29(7), 1821-1829.

4) Ochi, E., Maruo, M., Tsuchiya, Y., Ishii, N., Miura, K., & Sasaki, K. (2018). Higher training frequency is important for gaining muscular strength under volume-matched training. Frontiers in physiology, 9.

5) Blue, M. N., Smith-Ryan, A. E., Trexler, E. T., & Hirsch, K. R. (2018). The effects of high intensity interval training on muscle size and quality in overweight and obese adults. Journal of science and medicine in sport, 21(2), 207-212.

6) Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American journal of clinical nutrition, 103(3), 738-746.

7) Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376–384. doi:10.1136/bjsports-2017-097608

8) Alencar, M. K., Beam, J. R., McCormick, J. J., White, A. C., Salgado, R. M., Kravitz, L. R., … & Ferraro, R. T. (2015). Increased meal frequency attenuates fat-free mass losses and some markers of health status with a portion-controlled weight loss diet. Nutrition research, 35(5), 375-383.

9) Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., … & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of nutrition, 144(6), 876-880.

10) Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. Ann Intern Med. 2010;153:435–441. doi: 10.7326/0003-4819-153-7-201010050-00006

11) Judelson, D. A., Maresh, C. M., Farrell, M. J., Yamamoto, L. M., Armstrong, L. E., Kraemer, W. J., … & Anderson, J. M. (2007). Effect of hydration state on strength, power, and resistance exercise performance. Medicine & Science in Sports & Exercise, 39(10), 1817-1824.

How can we turn weight loss motivation into a long-term lifestyle?
Simple… we set goals and form habits by doing small things each day to transform your life one step at a time.

Motivation is what drives you to start something; in the case of weight loss it can be a number of things:

• • The realization you can no longer see your feet!

• • Getting out of breath climbing the stairs.

• • Struggling to get out of a chair.

• • Meeting someone for the first time in years and getting the customary “You’ve filled out!”

This is the ‘turning point’ in your life. You are inspired to lose weight because you have become aware that you're out of shape and it's possibly affecting your health!

Continue reading

Truck drivers know how tricky it can be to stay healthy while on the road. The problem isn't even a lack of options. Truckers are inundated with an overabundant amount of tempting, convenient, high calorie, and delicious foods.

The trucker diet is designed to help anyone on the road drop a few pounds, all the while building healthy habits that last a lifetime.

Weight loss for truckers has never been easier.

Download our free 1-Day Meal Plan to get a taste of our enormously successful weight loss program, FF30X. This program not only covers the basics of weight loss but also includes tons of advanced tips and tutorials. Click the banner below to get started.

The Planning Phase of Weight Loss for Truckers

Weight loss for over-the-road truckers can be especially difficult, but it can also be easier. Health minded truckers have at least one advantage when it comes to eating – PLANNING.

If a trucker doesn't plan their meals out, they will inevitably get something quick from the next Love’s station down the road.

However, if you have a properly planned diet, and you've already made a commitment, that Love’s station may be a great place to stock up on healthy snacks and meals.

Write this Down

To plan your diet, get out a pen and paper. Writing things down not only makes them easier to remember, but it also helps to clarify and prioritize your thoughts.

Writing things down is like creating a contract with yourself.

Write down your goals, current weight, projected weight, timeline for progress, and anything else that will help you organize your thoughts and create a full proof plan.

Create a list of healthy foods you enjoy eating. From this list, you’ll be creating 3-6 meals and snacks between 200-600 calories each.

This way, you can easily mix and match the foods listed in your trucker diet. This will give you a general idea for how to develop a healthy schedule, which will hopefully create healthy habits that last a lifetime.

There are no benefits to strict diet plans. Some people may find a limited selection of foods to be easier, but nothing beats a well balanced and diverse diet with delicious, whole foods.

Calories Count

While there is no reason to limit yourself to specific foods, to lose weight, you’ll want to try to eat between 1500 – 1800 calories per day.

If you’re accustomed to eating more than that, you’ll want to eat foods that increase satiation.

Fruits and vegetables that are high in fiber fill us up quicker and keep us feeling that way for longer periods.

The Trucker Diet

Everyone’s diet should be different. But if you’re looking to lose weight, it’s best to eat between 1500 and 1800 calories per day depending on the satiety of the foods, your own body weight, and the amount of activity you’ll be doing that particular day.

We recommend using the perfect plate method to make portioning easy. This means half of your plate will include non-starchy vegetables, one fourth will be carbohydrates, and one fourth protein.

The method is beneficial in numerous ways, but primarily because it fills your plate up with vegetables. If you're especially hungry, you can simply increase the portion size for all three.

Mix and match with the foods in the table to create quick and tasty meals. The idea here is to keep it as simple as possible. Weight loss for truckers doesn't need to be complicated.

The trucker's diet should include delicious, whole foods, but they should also be easy to find, and more importantly, easy to prepare.

Breakfast 300-500 calories total	Lunch 300-500 calories total	Dinner 300-600 calories total
Starbuck’s Classic Whole Grain Oatmeal (160 Calories)	Salad (300-400 calories)	Meal Prep Stir fry (400-500 calories)
Boiled Eggs (80 calories each)	Beef Jerky (100 calories per large piece)	Meal Prep Grilled fish and veggies (400-500 calories)
Avocado (250 calories)	String Cheese (85 calories per stick)	Meal Prep Steak Mushrooms and Veggies (400-600 calories)
1 piece of fruit or cup of berries (50-100 calories)	Veggies and Hummus (90 calories)	Lean Cuisine Salmon with basil (260 calories)
Bacon (50 calories per strip)	6″ Subway Fresh Fit Sandwich (400 calories)	6″ Subway Fresh Fit Sandwich (400 calories)
1 cup of Greek yogurt (100 calories)	Healthy Choice Power Bowl (300-400 calories)	Healthy Choice Power Bowl (300-400 calories)
Whey Protein Shake	Whey Protein Shake	Whey Protein Shake
Intermittent Fasting	Intermittent Fasting	Intermittent Fasting

Example Meal Plan

So long as you choose a reasonably sized piece of grilled or baked meat, fruits and vegetables, and healthy grains, you can easily create a delicious and nutritious weight loss meal plan. The trucker's diet is the same as other quality diets; lots of boiled eggs, avocados, leafy vegetables, and grilled meats.

Breakfast (300-400 calories)

• 1 boiled egg
• 1 avocado
• 1 cup of berries

Lunch (300-400 calories)

• McDonald's Southwest Grilled Chicken Salad (290 calories)
• 1 Apple

Dinner (400-600 calories)

• Healthy Choice Power Bowl Korean Inspired Beef (310 calories)
• 1 avocado 250 calories

Snack

• 1/2 cup mixed nuts (400 calories)

Meal Prep for Long Trips

It really pays to prepare several meals in advance. Some of them can even be frozen and stored for long term use.

Meals like soup, stir fry, and grilled meat taste great when reheated and can be stored in the fridge for several days.

It's also convenient to cook several meals at once when you fire up the grill.

BPA free plastic containers, glass jars, aluminum foil, and zipper baggies all work great for meal prepping. For a boatload of ideas, check out meal prep recipes and weight loss meals.

Choose low glycemic carbohydrates:

• Sweet potatoes
• Dry beans
• Peas
• Lentils
• Quinoa
• Brown rice
• Wild rice
• Corn
• Squash

Fiber-rich sides

• Peas
• Beans
• Lentils
• Other legumes
• Fruits
• Vegetables
• Whole grains
• Nuts
• Seeds

Grilled, Baked, or Pan Seared Protein

• Skinless chicken breast
• Skinless turkey
• Fish
• Seafood
• Grass-fed beef
• Wild Game
• Eggs
• Legumes
• Low-fat Greek yogurt
• Low-fat cottage cheese
• Reduced-fat cheese
• Low-fat milk
• Plant milk
• Nuts
• Seeds
• Tofu
• Seitan

Healthy Fats

• Olive oil
• Canola oil
• Coconut oil
• Other plant-oils
• Fish oil
• Nut butter
• Nuts
• Seeds
• Avocados
• Olives

Weight Loss Resources for Truckers

Truckers are typically on or near an interstate for the majority of their trip. They're also limited by the size of their truck, which means it's not always convenient to get whole foods or to a healthy restaurant.

A good weight loss plan for truckers requires eating foods that are available at truck stops and fast food shops. Fortunately, the demand for healthy food is increasing, and many chains are now offering healthy choices.

Pilot/Flying – J/Loves/Truck Stops

Truck stops regularly serve healthy options like salad, fruit, and sandwiches.

These prepackaged meals are typically stocked during the morning, so get there early if you want to stock up with the freshest ingredients.

Fast Food

Lots of fast food chains offer salads, and many of them are actually quite delicious. For instance, Subway, Chipotle, TacoBell, Captain D's, and even McDonald's all have a great menu with several healthy selections.  Just stay away from fried food and starchy bread.

Healthy Choice Power Bowls

Power Bowls are a great addition to anyone's diet. They're super convenient, delicious, and low in calories.

There's also several to choose from, which means they can be used for multiple meals throughout the week.

My personal favorite is the Sweet and Zesty Seasoned BBQ Pork, but the Korean-Inspired Beef is a close second.

Whey Protein

Protein shakes are a great way to add some variety to your diet. They're typically low in calories but filling enough to replace an entire meal. Choose a whey protein powder without added sugar and mix in some creatine for an added bonus to your workout.

Utilize Intermittent Fasting

If you're not hungry, don't eat.

That's the first rule of intermittent fasting. Of course, it's customary to schedule a couple of days or time slots throughout the week, but there is no reason to eat if you're not hungry.

Intermittent fasting takes advantage of your body's natural ability to store and use energy when needed.

When you go several hours without eating, your body begins to use stored fat cells for energy; thus loss ensues.

To implement fasting into your diet, choose 2-3 days in the week to go without eating for 12-18 hours (including sleep). If you find you're getting hungry during the fast, try eating a snack with only protein or fat.

This will help hold you over but won't kick your body out of ketosis.

Over the Road Exercise

It's important to incorporate some physical activity for at least a couple of hours throughout the week, but working out doesn't have to include going to the gym.

Fortunately, here are a variety of bodyweight exercises that can be done almost anywhere. Squats, push-ups, burpees, lunges, jumping jacks, and dips can all be done in a hotel room, parking lot, or local park.

Focus on keeping the workout as intense as possible for 30 minutes at a time, resting for 30 seconds to a minute between sets.

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 weight loss for truckers.

Are you ready for the ultimate fat burning workout plan?

Pause for a moment to take an honest look at yourself and establish where you are and where you want to be. This covers two important aspects of shredding fat: your starting point and your overall goals.

Fitness is a very subjective game. If you're serious about weight loss, you'll want to find what works for you.

Our flagship weight loss program, FF30X, gives you the tools and information you need to unlock your full potential. Just ask Ralph >>

To give the program a test drive, check out the free 24-minute version of the ultimate fat burning workout.

The Ultimate Fat Burning Workout Plan

Don’t think of the following structure as a rigid workout plan. It can be flexed to suit any schedule, which will ensure the relevant muscles are worked and rested within the time available.

Day One – Cardio

Each rep should be for 30 seconds at maximum effort and then 30 seconds at an easy pace. Repeat 5 times and then take a 60-second break before moving onto the next cardio exercise.

For example:

• 5 reps of sprinting 
• 5 reps on the exercise bike or body weight lunges
• 5 reps jumping rope
• 5 reps on the stair climber or body weight squats
• 5 reps on the rowing machine or burpees
• 5 reps jumping jacks

That’s 30 minutes, but you can reduce the time by reducing the number of reps for each exercise or simply completing just some of the exercises.

Day Two – Upper body strength training

These strength training exercises require gym equipment, but you can adapt them for home use.

Try doing 3 sets of 10-12 reps of each of the following. If you can’t manage 3 sets, do as many as you can and do a little more each day:

• Lat Pulldown – or Dumbbell rows
• Seated cable row – or Bent over barbell rows
• Tricep overhead extension
• Dumbbell incline bench press
• Dumbbell curls
• Cable lateral raise (can also be done with a dumbbell)

Day Three – HIIT

High-Intensity Interval Training is a fantastic way to get quick results, and it doesn't take a huge amount of time or equipment.

Simply focus on 20 seconds at maximum pace with 10 seconds of rest between exercises. Try completing 3 reps of each of the following exercises, rest for 1 minute and then repeat. This should be a total of 3-5 circuits:

• Lunges
• Push-ups
• Jumping jacks
• Frog legs
• Mountain climbers
• High knee ups
• Arm sprints
• Burpees
• Planks

Day Four – Lower body strength training

You've focused on your upper body. Now it’s time to do your lower body. Many of the exercises in this fat-burning workout plan use both upper and lower body muscles, but narrowing in on the legs will really burn some calories and get the juices flowing.

Try doing 3 sets of 10-12 reps of each of the following:

• Walking lunges
• Deadlift
• Weighted squats
• Glute kickback
• Reverse hack squats
• Standing calf raises

Day Five – More cardio

It’s a great idea to finish your workout week with some steady-state cardio. This means putting 30-60 minutes aside and choosing an activity that keeps your heart rate between 110 and 140 bpm.

Running, cycling, swimming, or even fast walking can do this.

It should be noted that you won’t burn as many calories as you do with HIIT style cardio, but low-intensity cardio has been shown to help lower stress levels in addition to many other benefits.

That’s why it’s a good idea to include one session a week.

When doing this exercise, you should be able to maintain a conversation that ensures you’re not overdoing the effort and ruining the benefits.

The other 2 days should be rest days, but they don’t need to be next to each other.

The Perfect Fat Burning Workout Plan

Let’s get one thing straight, adopting the latest fad diet plan can help you lose weight, but it’s not a long term solution.

A great fat burning workout plan involves several key elements:

Mindset

The most effective approach to achieving anything is to believe you can do it. To apply this to your fat loss goal, simply visualize yourself every morning as the woman you want to be.

It’s an incredibly effective technique used by hundreds of top athletes around the world.

Sleep

You already know your beauty sleep is important, but you may not realize that your body regulates your hormone levels when you sleep. This helps you to feel fuller during the day and reduces your appetite.

To ensure your hormones are balanced, you need to get between 6-8 hours of sleep every night; it will help you to achieve your fat shredding goals.

Nutrition

If you've looked at the fad diets, it’s fairly obvious that reduced calorie intake results in fat loss no matter how slow.

But, simply reducing your food consumption won’t necessarily give you all the nutrients your body needs; and it may not give you enough energy to complete the workouts that will really make a difference to your fat shredding abilities.

Try a simple approach to food. Reduce your plate size and use the perfect plate method; it will give you all the nutrients you need.

Discover the Types Of Exercises You Should Be Doing

The most common conception is that weight loss is a result of cardio exercise. That’s things like running, cycling, swimming, or using the elliptical trainer.

These types of exercises will help you to burn calories, which alongside a calorie deficit, will help you to burn the fat.

While cardio has its place, you’ll find that strength training exercises are generally more effective at burning calories.

In fact, strength training increases your metabolism and does build lean muscle, which will help you to burn more calories.

Here are the types of exercise you need to be doing:

• Strength Training
• HIIT – short bursts of high-intensity cardio movements.
• Steady-state cardio

A mixture of all these types of exercises will keep your body guessing, improving the effectiveness of your exercise, and ensuring faster results.

How Often & How Long Should You Train for?

The best approach is to train every day. But the amount of time you train for will depend on the time you have available. Having 30 minutes a day is the ideal target. But if you only have 10 minutes, then make it a HIIT day and really make it count.

However, it is important to give muscles time to rest and recover. In practice, this means exercising different muscle groups each day, allowing the worked muscles 48 hours to recover.

Recovery time is important because it reduces the likelihood of injury and helps lean muscles become stronger. Thus, ensuring a higher resting metabolism and a greater rate of fat burning.

Training needs to fit into your current time table, which will make it easier to find the time for it and see the desired results.

Boosting The Results Of Your Workout Plan

Once you start exercising, it is easy to see the benefits and to feel the desire to do more. This is partly because the exercise becomes a habit, which means it gets done whether you feel like doing it or not.

Of course, the fact that the effects of a good diet and fat burning workout plan are visible is going to help anyone to work out more often.

But, the human body is very good at adapting to a myriad of different circumstances and situations. To get consistent results, it’s essential to keep pushing the limits of your body.

Doing this is easier than you think.

Simply make sure you have plenty of different exercise routines and that you mix them up on a regular basis. The more unpredictable the schedule and the exercise routine, the harder it will be for your body to predict and prepare for it. This will boost the results.

In addition, when completing strength training exercises it is essential to take on extra resistance when you can. The more muscles are pushed, the stronger they will get.

As already explained, this doesn’t mean you’ll get bulging biceps. What it does mean is better calorie burn and faster weight loss results.

The fact that you’ll feel fitter, look better, and be healthier is simply a bonus!

Think Shredding

The right fat burning workout plan, alongside visualizing your new body really does work. But, to ensure you’re successful, it’s a good idea to get some extra support. That’s where the FF30X program comes in.

You’ll get support, advice, motivation, and accountability, which is all the elements you need to successfully shred that fat and get the body you want.

Don’t forget, join the FF30 program today and start sharing your results. You can be the inspiration others need!

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 creating a fat burning workout plan.