Transforming Your Body: How Fit Father Rich Built His Mind To Build His Body

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

transforming your body

Transforming your body goes far beyond just losing weight.

It starts from within and entails so much more than a number on a scale. 

Fit Father Rich is a 51-year-old father of four, who, as a former college athlete, mostly maintained his fitness, but still found his weight creeping up the older he got. 

After reaching his max weight of 212, he took action and was generally able to keep his weight around where he wanted it to be. 

But, no matter what he did or tried, his body composition was never where he wanted it to be.

He planned on starting with the Old School Muscle (OSM) program, but as he dug into it, he was slapped in the face with reality. 

That reality was that if your body composition isn't quite where it should be, if you're over 20% body fat, you should lean up first, then look to build muscle. 

So, he started FF30X instead, and the game was changed!

Listen to Rich's Story on the Fit Father Project Podcast:

Feeling Out of Balance

Rich was a college athlete and was always in great shape.

However, he started gaining pounds in his early 30s, eventually weighing the heaviest he had ever been at 212 pounds.

After noticing that he went a waist size up, he decided to take charge of his fitness.

“I started to run and worked my weight back down to a more comfortable area. And I floated around 200 pounds for many years.”

In his early 40s, Rich decided to build muscle and went through several fitness programs to limited success.

“When I was in my early 40s, I wanted to see if I could actually build some muscle again or if I was too old for that. So, I started to comb the internet and look for different types of plans. I went through a whole bunch of fitness programs and saw some success.”

Still, something was missing.

“Over those 10 years, I looked at my body composition and noticed that even though I was building some muscle, I really wasn't where I wanted it to be.”

So, he started to look for a more fulfilling fitness program and landed on the Fit Father Project.

“I liked the FFP YouTube page a couple of years ago. And so that time, I finally sat down and looked at it. I came across the Old School Muscle program and decided to give it a shot because I love lifting weights.”

Rich soon found out that he was better served starting on FF30X, before jumping into OSM, and it was surprising. 

“It slapped me in the face. I learned that if your body composition isn't quite where it should be, for example, if you're over 20% body fat, you should probably lean up before deciding to build muscle.”

See how Rich transformed his body — and his life!


Transforming Your Body

Once Rich had a clear plan ahead of him, he began pushing himself to ditch the excuses and achieve the goals he had set for himself.

For Rich, the workouts came naturally, but honing his nutrition was another story.

“Since I was about 42, I've been consistent with lifting, so it made the program's workout demands a lot easier. It's the nutrition that's a little bit tougher.”

Still, he knew he had so much to live for, and he made it work.

“My mission statement included that I play with my kids, I'm going to have plenty of energy to get through that, and I'll be fine at the end so we can go do something else.”

Wanting to be there for his family was great motivation.

“I wanted a good level of fitness for my family and being a good example for my kids and for the people that I come into contact with, that I work with, go to church with. I wanted to reset at this point and get back into some fitness level where I needed to be.”

Rich learned things about eating and nutrition that were real eye-openers.

“One thing that stuck out for me was the concept of not eating in such a way that your blood sugar normalizes. We should be very mindful of when you want to generate insulin and when you do not want to turn it back on until there's been sufficient time to get it back to where it should be.”

With the help of the Fit Father Project, Rich leaned up, losing about 20 pounds.

He felt fitter than ever before, and his wife is now on the Fit Mother Project!

So what would Rich say to someone looking to join the Fit Father Project?

“We do need to have some self-discipline in all areas of our lives. It's more important than anything else. Stop giving yourself excuses. Give the program your all. Keep pushing through.”

transforming your body

3 Key Takeaways From Rich's Journey

To summarize, here are three key lessons you can learn from Rich’s successful health and fitness journey:

Lesson 1: Self-Discipline Is Key

Remember that at the end of the day, you have to answer yourself.

Nothing is more important than your health.

Know what you are living for, and keep that motivation going.

Lesson 2: Practice Mindful Eating

Mindful eating is necessary not just for your weight but also for your mind, soul, and a host of other health aspects.

Know what you're putting into your body and feed it what it deserves.

Lesson 3: Stop Giving Yourself Excuses

You will always have excuses for not doing something.

And those excuses will always hold you back.

Stay strong and persistent and stick to the plan. You can do it!

What is FF30X?

FF30X is a simple, sustainable, and specific weight loss program that is designed especially for busy men over 40.

With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FF30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life. 

Click here to see what you get when you join the FF30X program today!

Check out the Fit Father Project Podcast on:

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Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Founder Fit Father Project, Founder Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*Please know that weight loss results and 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 transforming your body.

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

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