Weight Loss Exercise For Middle Aged Males (Step-By-Step Guide)

Hey man! Wondering what’s the best weight loss exercise for middle aged males? We got you covered. This web page is going to walk you through step-by-step everything you need to know about weight loss exercise for middle aged males. Watch this video below to get started.


On the rest of this web page, we have 2 main goals. First, we will identify a the 2 biggest weight loss mistakes guys make when starting weight loss exercise for middle aged males. Second, I’m going to give you a few specific strategies to correct these mistakes, so that you can start losing weight fast this week.

Let’s dive straight in to our first mistake…

Mistake #1: Exercising In The “Fat Burning Zone”

Weight Loss Exercise For Middle Aged MalesIf you’ve stepped foot into a commercial gym over the past few years, you’ve probably seen this very common heart rate chart showing the body’s different “training zones” (See Right).

Over the past decade, this single chart has been largely responsible for promoting one of the BIGGEST EXERCISE MYTHS in existence – namely that you should be performing low-intensity cardio in the “Fat Burning Zone” to lose weight.

This couldn’t be any farther from the truth.

Now, low intensity exercise is activity such as walking, jogging, using the elliptical at a low pace, or leisurely biking. These exercises are NOT BAD – they simply aren’t the most effective for of weight loss exercise for middle aged men.

Here’s the problem with “low-intensity exercise:” on average, these low-intensity exercises burn 6-10 calories per minute.

Weight Loss Exercise For Middle Aged MalesPutting that number in context, each pound of that stubborn belly fat you want to burn contains roughly 3,500 stored calories.

Using some simple math: to lose 1 single pound of fat, you would need to spend 6 hours walking on the treadmill or elliptical machine. Does that seem like a practical idea?

Hell no! The reality is that low-intensity exercise in the fat burning zone takes a very, very long time to produce results. Sure, you are burning fat, but at such a devastatingly slow rate that it is absolutely NOT worth the effort (or your sanity).

Here’s the most effective weight loss exercise for middle aged males…

Thankfully, recent research has shown that a form of exercise called Functional Interval Training (FIT) produces greater fat loss than traditional cardio in HALF the time (1).

Weight Loss Exercise For Middle Aged MalesFunctional Interval Training workouts typically take 15-30 minutes per session. You work HARD (and smart) during that time.

The most important part of FIT for weight loss exercise for middle aged males is that a single 30-45 minute FIT session can boost your fat burning metabolism for up to 48 hours!

What this means for you is that after performing a single FIT session, you’ll be burning more calories (and consequently) losing more weight ALL DAY LONG ON AUTOPILOT – not just while you are exercising.

So what is Functional Interval Training?

It’s the most effective form of weight loss exercise that alternates between “burst” periods of high intensity activity where you’re putting in MAXIMAL effort – with periods of low-intensity activity where you are recovering for your next 1 minute burst interval.

Here’s the basic structure of a FIT-style workout:

  1. Warm up for 3 minutes with light activity
  2. Perform 1 minute of exercise as hard & fast as you can
  3. Perform 2 minutes of exercise at a comfortable, lower-intensity pace

Repeat this 1 minute hard, 2 minutes lower-intensity cycle 5-10 more times.

Total workout time: 18-30 minutes

Weight Loss Exercise For Middle Aged MalesNow, one of my favorite parts the FIT exercise approach is that you can perform is with nearly ANY TYPE of exercise you enjoy — swimming, biking, hiking, running, elliptical, or jumping rope.

As long as you follow the 1-minute hard, 2-minutes off structure, you will reap the metabolic boosting benefits.

And with so many different kinds of exercise to choose from, boredom will never be an issue preventing you from getting a great workout.

Now here’s how to make Functional Interval Training 2x more effective for weight loss…

As we just talked about, you COULD do this FIT style interval training on a basic elliptical machine or treadmill. HOWEVER, performing FIT with resistance exercises like squats, shoulder presses, pushups, and rows DOUBLES the effectiveness of this workout.

Weight Loss Exercise For Middle Aged MalesBecause not only are you boosting your metabolism with the interval style training – but you’re also simultaneously training your muscles for greater strength, size, and endurance. It doesn’t get any more efficient than that.

FIT using kettlebells or dumbbells is BY FAR the most effective weight loss exercise for middle aged males.

Now there a 5 key exercises that you can perform with dumbbells, kettlebells, or barbells that will DOUBLE the effectiveness of your FIT-style workouts. Because we don’t have a ton more space on this page, I shot a free video for you that shows you these 5 exercises. Get instant access to that video below. It’s 100% free. I’ll send it straight to your email:

Free Workout Video - The 24-Min Metabolism Boosting Workout For Busy Fathers (Watch)

This powerful workout will reignite your metabolism to burn fat 24/7 like you did in your 20s. Designed for busy men over 40.

laptop-24-min-workout-newWho is this for: If you've ever felt like: 1) you have "no time" to exercise 2) your metabolism is slowing down 3) you aren't seeing results from your workouts ... then this "24-Min Workout" is for YOU.

What you'll discover: Inside, you'll discover the 5 KEY Exercises you need to be doing to burn fat and rebuild lean muscle as a busy guy over 40. I'm going to show you the full routine - plus I'll teach you how to fit this this powerful workout into your busy schedule..

What do I need? 24 min. 5ft of floor space. A pair of weights (dumbbells or kids).

How do I get my Free Workout? CLICK HERE get the full workout video sent immediately to your email.
*My team will email your workout video right away AND I also have a "little surprise welcome gift" for you as well.

Summary Of Key Points: Weight Loss Exercise For Middle Aged Males

1. STOP doing LONG workouts of low-intensity “steady state” cardio. These are exercises like treadmill jogging or using the elliptical machine.
2. START using FIT-style “BURST” workouts that alternate intervals incorporating intervals of 1-minute max-effort burst with 2-minute recovery periods in between.
3. You CANNOT out-exercise a BAD DIET. Period. If your nutrition is NOT in check, fix that first & immediately. Our Free 1-Day Weight Loss Meal Plan For Men will help you tremendously.
4. To get the fastest weight loss results, incorporate functional strength exercises into your FIT-style bust training. Here are 5 of the best exercises to start with (free video).
5. Have questions about any of this? Message me at The Fit Father Project Facebook Page.

Thanks for reading man. You are awesome for checking out this content! Stay in touch with me. Check out the links to my bio and the Fit Father Project mission below. I’d love to hear from you

anthony headshot-Anthony Balduzzi
Head Trainer @ The Fit Father Project
Read my full bio & credentials here.
Read the Fit Father Project Mission here.