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How To Lose Belly Fat For Men Over 40

How To Lose Belly Fat For Men Over 40

Working as a Strength and Conditioning Coach/fitness trainer, and being over 40, I get it! One day you wake up, look in the mirror, and see a damn big gut. How in the hell did this happen? You were fit, and trim in your 20’s, and 30’s. It seemed like you could burn off whatever you ate back then.  Now all of a sudden you hit 40, and fat seems to accumulate quicker. You are not alone! A majority of the men I consult with ask how to lose belly fat for men over 40. Therefore, I’m here to empower you with a few experienced words of wisdom.

Men Wanting To Lose Fat Over 40 Are Often Confused/Misled

Misinformation swirling around the weight loss, and fitness industry tends to misled innocent men who desperately want to discover how to lose belly fat fast. One friend says start walking daily while another friend says low carb is the way to go. Then you come across something that says intermittent fasting will strip belly fat fast only to watch the ab roller infomercial at night telling you it is possible to crunch away your gut in 30 days. Confusion! Don’t fall for all of this! Follow the principles which are scientifically shown to work.

3 Evidence Based Principles For Belly Fat loss over 40

So what works? Coach Jim is here to clear up some confusion leading you in the proper direction.

  1. Don’t try to exercise off your belly.  Please understand that thousands of crunches will not lead to thin stud-like abs. First off, you can’t spot reduce. As a matter of fact, exercise is not the most effective way to reduce body fat. Research shows exercise is most effective in helping keep your fat loss off by increasing calorie expenditure.  Before you say to hell with exercise be aware that it will help create a calorie deficient in order assist a bit with weight loss. However, exercise is not the most effective way to melt away 40 year old belly fat fast.
  2. What you eat (nutrition) consistently is 85% of how to lose belly fat for men over 40. Proper nutritional habits will do a better job of helping you reach your 20 year old belly again, not exercise. I recommend focusing on one new habit at a time. An example would be to start by eating slower at each meal. Once you master that habit, then work on another one. The next habit might be to replace regular soda with water, or diet soda. Look for ways to be in a caloric deficit consistently – day after day. Find the best nutrition diet plan that works for your lifestyle. They all work temporarily by tricking you into eating less. However, is the plan something you can maintain for an extended period of time? If not, look for another approach. They all work temporarily! Adherence is  key.
  3. Eat Protein and Fiber at every meal. One quick, but super powerful tip you can implement today is add protein and fiber at each meal. What will this do? Two magical things. Keep you full longer so you won’t want to eat as much later. This will trick you into eating less throughout the day without even knowing it. It works! The other trick protein and fiber does is force your body burn more calories to digest it. Bingo!

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Weight Loss For Women Over 40

Best Weight Loss For Women Over 40 Explained

Weight Loss For Women Over 40

Being well over 40 myself, I get it! You wake up one morning, pull out a pair of your favorite jeans; and they are too damn tight. What a horrible feeling! That feeling absolutely wrecks the entire day, and maybe even week. Instant bad mood! After sorting though your frustrated emotions it’s diet time. You are not happy, and determined to get your 20’s or 3o’s body back ASAP. Weight loss for women over 40 can be a bit tricky. The extra weight seemed to creep up so quickly without really seeing it coming.

Why did this happen to you? What’s the best way to handle it quickly? These are two of the biggest questions racing though the minds of women over 40. First off, life happened! You are juggling too many responsibilities which includes career, family, and friends. Having too much on your plate is a major distraction from focusing on YOU – consistent proper nutrition, and exercise. Being pressed for time is always a big barrier. Then add in the fat friendly food environment of today’s society with your hormonal changes.  This equals a recipe for why your favorite skinny jeans just won’t fit anymore. Yikes!

Physiological Changes For Women Start After 40

Human beings physiologically change over time. We age. Now I’m not saying 40 is old. It’s not! You are in your prime, but things can begin changing for some ladies physiologically over age 40. As a result of lifestyle, and not so great eating habits for many years, you can begin losing valuable calorie burning muscle tissue; that is, if you don’t strength train on a regular basis. Depending up your specific genetics you can become a much less efficient carbohydrate metabolizer. That means your body doesn’t handle sugar as well as it used to leading to higher blood sugar levels, and potential weight gain. Things change! It is important to accept this, and do exactly what works to combat it as much as possible to achieve an optimal life.

Understanding Best Weight Loss for Women over 40

Ok. You have accepted that physiological change for women is eventually inevitable.  Now the good news! You can lose fat over 40, and actually keep it off forever. It is just going to take a bit more awareness, and effort. First off,  let’s not make this too complicated. Understanding the energy balance formula is important for losing fat for women over 40. You must be burning off more energy than you are taking in for effective fat loss to occur. If your energy balance is the same, then you will not lose one single pound of fat. It is important to know this.

Does losing weight mean you have to exercise your day away? No. That is not the most effective way to lose fat over 40. However, you must seek a caloric deficit mindset consistently, day after day, until you reach your desired goal. Simple, but not easy. Yes, it will take some planning, and effort; but you are worth it! Aren’t you? This doesn’t mean starvation, and deprivation. No! It means being aware of making better food, and lifestyle choices consistently. There are no quick fix magic diets that will help keep your weight off forever.

3 Big Things To Do for Fat Loss for Women Over 40

  1. Strength Training is a must!  If weight loss for women over 40 is your goal, then you must incorporate consistent strength training into your life. This will only be an hour long investment each week. While in a caloric deficient from making good food choices you need to strength train in order to maintain calorie burning lean tissue (muscle) throughout the process. This will help not only shape your body, but also maintain valuable bone strength heading into menopause, and beyond. Don’t forget to challenge your muscles! Women generally make this simple mistake. Strength training is not walking. It is using any type of resistance for your muscles in which you can only do between 8-12 repetitions.
  2. Pick a nutritional plan for adherence. All calorie restriction diets work temporarily because it tricks us into eating less (caloric deficit). The big question to ask yourself is can you stick with it for the long haul.  Pick a plan which you are confident you can comfortably follow for 6 months to 1 year if you have to. It may be ketogenic, low carb, low fat, low sugar. Whatever works for you personally is the one to follow. There is no magic here.
  3. Eat protein and fiber at every meal.  There are two main reasons to do this. First, eating protein will help you maintain your calorie burning muscle while in a deficit. Secondly, protein, and fiber will keep you full longer so you will automatically eat fewer calories over the course of a day. This leads to long term weight loss.

Begin with these powerful weight loss for women over 40 tips! Yes, you can do it! It is possible, and going to happen if implement the correct strategy. For more tips, and a detailed explanation please refer to the 100% FREE REPORT below – Fat Loss Forever – The Top 7 Ways to Prime Your Brain for Permanent Fat Loss.

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Protein For Weight Loss

Protein For Weight Loss

Should You Eat Protein For Weight Loss?

Fitness trainers, nutritionists, and weight loss experts seem to be shouting from the mountain tops, protein for weight loss! Is this something you should really consider; or is it some type of fad?  What does the science say? That is always the question you want to ask yourself.  In regard to protein for weight loss, or any other big claim please don’t follow the herd unless what they are recommending is currently backed by sound scientific evidence.

Protein is good. Carbs are evil. Haven’t you heard this? Today we see more protein bars, and powders on store shelves. The promotion of eating protein for fat loss is alive, and well. Fitness buffs are told to ingest 30 grams of whey protein within hours after a hard strength training session. Are we being led down the wrong path?

Yes, the scientific evidence shows that eating more protein can lead to weight loss. Why you may ask? Does protein have magic fat burning properties? Heck no!  However, there are three distinct reasons why you should be consuming more protein in order to help lose weight.

Why Eating Protein Can Help in Losing Fat

  1. Increases the thermic effect of eating. This simply means burning more calories from digestion. To keep it simple, it takes more energy (calories) to digest a gram of protein than it does a gram of fat, or carbohydrates. Therefore, you are burning more calories when you eat protein versus carbs, or fats. That’s good news!
  2. Eating protein for weight loss keeps you full longer so you won’t want to binge on highly palatable carbohydrates. Staying full longer means eating less calories throughout the day. This, of course, leads to losing fat over time. Consuming protein equals greater satiety.
  3. Maintain metabolically active muscle tissue while in a caloric deficit.  In order to lose weight you must be in a caloric deficit. While cutting calories over time you not only lose fat, but also metabolically active muscle. Eating a sufficient amount of protein over the course of the day will decrease your chances of losing valuable metabolically active muscle tissue. Complete proteins with the sufficient amount of the amino acid Leucine triggers muscle protein synthesis to help maintain muscle while cutting calories. Please note that strength training plus enough protein over the day will help maintain valuable calorie burning muscle.

What type of protein? When? How much?

I  always recommend clients who do not have kidney disease to consume approximately between 20-30 grams of protein at each meal. That way enough will be consumed throughout the day especially from eating 3 meals per day.

Complete protein consists of the following foods: chicken, beef, turkey, fish, dairy products such as milk/cheese, eggs, and rice/beans mixed together.  Of course, a good whey protein power can be used for convenience to make sure you there is enough protein for weight loss, and muscle maintenance.

How much? To make things simple so you don’t have to count grams of protein I recommend men eat two palm sizes of protein. Women should consume the quantity of one palm size of protein.

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The Best Way To Lose Weight Fast

The Best Way To Lose Weight Fast  The Best Way to Lose Weight Fast

Let’s face it, a majority of us desperately want to know the best way to lose weight fast, and then keep it off forever. The problem is that just doesn’t happen. Humans are pretty decent at losing fat, but horrible at keeping it off forever. We are all in this together! Current data from the National Center of Health Statistics shows a 30% increase in adult obesity, and a 33% increase in youth obesity since 1990-2000. That’s not great news! Therefore, you are not alone.

Prior to starting your weight loss program you need to set yourself up for success. That is key! Without understanding a few basic scientifically backed concepts you will not be very successful in your fat loss quest. Therefore, before I share with you the best way to lose weight fast, I must first educate you so success is likely.

Setting You Up For Fat Loss Success!

Please understand the faster you lose weight the quicker it most likely comes back. My statement is not trying to completely discourage you from losing fast, but putting things in perspective so you know what to expect. Losing weight fast when you implement a substantial caloric deficit for days to weeks can cause a metabolic adaptation which primes your body to physiologically gain it back quickly once you stop your caloric deficit. A significant caloric deficit is very disruptive to your physiology, and is almost impossible to maintain for the long haul.

Now the good news! Yes, you can still lose weight fast, but keeping that permanent fat loss will be a significant challenge. That is keeping things in perspective. The best way to lose weight is to do it slowly with a minimal physiological disturbance leading to a minimal metabolic adaptation.  I fully explain this in my 100% FREE REPORT – Fat Loss Forever – The Top 7 Ways to Prime Your Brain for Permanent Fat loss. You can get 100% FREE ACCESS to this cutting edge report by filling out the box below.

I fully realize you are reading this article because you want to lose fat fast! Therefore, I’m going to provide you with a few simple tips in order for that to happen.

5 Keys To Lose Weight Fast

  1. You must be in a caloric deficit of 500+ calories per day. This means you have to be expending at least 500 calories less than you normally do daily for up to 7 days straight in order to lose around 1 lb of fat. The greater the deficit the harder it be to sustain, but the more weight you can shed fast.
  2. Your nutritional diet will only consist of protein, vegetables, and some fruit.  Protein-  Examples – chicken, fish, lean beef, eggs, and turkey. Vegetables – Any vegetable especially green fiberous ones. Fruit – Limit to one, or two pieces a day only. Therefore, your plate with look like a palm size portion of protein,  and a fist size serving of vegetables. Men can have slightly more.
  3. Consume only water!   Work up to 1/2 your body weight in ounces.  Drink early, and often.
  4. Physical activity on most days for 30+ minutes. Your goal is to expend calories to help with put you in more of a deficit. This may include power walks, weight training, biking, or swimming. Any physical activity in which you elevate your heart rate consistently for up to 30 minutes.
  5. Be consistent with all of the above, day after day after day until you reach your goal.

Like I mentioned earlier, this is not the best way to lose fat long term, and keep it off forever. However, it is the best way to lose weight fast. The fact that it is not sustainable will hurt your chances of keeping that weight loss off forever.

FAT LOSS FOREVER – The Top 7 Ways To Prime your BRAIN for Permanent Fat Loss

For the best way to lose weight, and actually keep it off forever simple read, watch, or listen to my 100% FREE REPORT – Fat Loss Forever – The Top 7 Ways to Prime your Brain for Permanent Fat Loss. Simply enter your first name, primary email address, and then click the submit button in the box provided below. This free special report is a must if permanent fat loss is your goal!






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The Best Way To Lose Weight Fast

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How To Lose Fat The Right Way

How To Lose Fat Effectively (3 Core Concepts)

There are a lot of suggested methods to lose fat, but most are inefficient, and very ineffective. It is sad to see most people waste time doing exercises or nutrition strategies that simple are not backed by scientific evidence, and really don’t work.  An example is someone walking on the treadmill 5 days a week for 30 minutes attempting to burn off enough calories to melt away body fat. Yes, calories are being burned, but not many. Just walking on the treadmill in hopes of a melting a ton of fat is proven to be both ineffective, and inefficient for fat loss.  There is a much more efficient, and effective way to accomplish weight loss while investing much less time.  Your time is valuable, isn’t it?

So how to lose fat is one of the biggest, most important questions. What do you need to do to be effective, efficient, and time saving?  It all starts with understanding 3 basic core weight loss, and workout concepts.  Not understanding, and implementing all THREE of these fat loss concepts in your weight loss program will short circuit the results.

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Best Exercise For Weight Loss

Best Exercise For Weight Loss?

What is the best exercise for weight loss? This is a frequent question I receive almost on a daily basis. Fat loss fitness participants want that “magic exercise bullet” to strip away body fat fast. Is there such a magic exercise bullet? Many seem to think so.

While on a weight loss program you definitely need exercise to both help burn extra calories, and preserve valuable metabolically active muscle tissue. What is the best exercise(s) to do in order to reach your goals quicker? Most people don’t want to spend all day in the gym. Therefore, in order to maximize your results while investing the least amount of exercise time, you will need to know exactly what to do in the gym.  I am here to help! In order to reveal the best exercise for weight loss I have created a very short (less than 5 minute) video to help you.

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How To Lose Body Fat Fast

How To Lose Body Fat Fast

Doesn’t every weight loss enthusiast want to melt away fat quickly?  In today’s instant gratification society there are not many people who want to lose weight slowly. Therefore, in the video below,  I reveal how to lose body fat fast.  Please understand I am not claiming you will lose 15 pounds in 7 days. What I am advocating is safely losing fat in the most effective, efficient manner possible.

Don’t fall for those bogus ads all across the internet stating a weight loss of 15 pounds in 7 days. You are not losing just fat, but lots of water plus the breakdown of muscle protein. Plus, this type of program is not sustainable. This type of approach is not a healthy, and long term effective way of reaching your goal. Don’t fall for it!

In the video below I share powerful tips you can implement today to help you safely accelerate your weight loss efforts. All tips on the how to lose body fast video are powered by science, and not fiction.

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How To Lose Weight – The Truth

The TRUTH About How To Lose Weight

The biggest question in fitness is how to lose weight effectively.  Many people try, but end up in a state of frustration form lack of results. Meanwhile others successfully lose fat, only to gain it back in six short months plus an additional ten pounds of fat. Is it the weight loss participants fault? Do they have weak discipline? Or, is it someone else’s fault?

First off, I want to say it is not the weight loss participants fault! Nope. You might be surprised by this. Before you think I am crazy please allow me to explain in the video below. Watch it now. You won’t believe who I call out. Seriously, things need to change in the fat loss industry; and I am doing something about it.  Actually, I am mad as hell at the weight loss/fitness industry. You will see in the video below! I guess you can I went on a rant.
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Weight Loss Workout Program Best Exercises

3 Best Weight Loss Workout Program Exercises

I know you don’t like to waste time in the gym. Why would you invest your precious time doing movements that will not help you very much? Your weight loss workout program really should be about adding in the best exercises to help you burn fat fast.

Unless you have specific orthopedic challenges you must have THREE movements in your fat loss workout program. The three exercises will give you the best strength and fat loss for the time you invest.

So what are the BIG 3 you must have in your weight loss workout program?  Watch the short video below for all the details. The tips shared in the video below can take your results to the next level. Try me!  As a matter of fact, all strength training programs should have these BIG 3 exercises.  Make sure you have them in your program. They are powerful!

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Weight Loss Myths Debunked

 

Avoid These 5 Common Weight Loss Program Myths!

Let’s face it, there are lots of fat loss solutions available today. Some are good, while most are riddled with result sabotaging Weight Loss Myths Debunked  myths. It is unfortunate that some good intentioned individuals fall for such weight loss program myths. There is an overwhelming amount of fat loss misinformation that causes confusion to the average consumer. Which method, strategy, or tactic is correct? Which nutrition plan is backed by science?  The correct information, in today’s information age, is sometimes hard to come by.

Today’s fat loss results article will help sort through some frustrating weight loss program myths; thus, protecting future results. Below are 5 of the fallacies you will most likely be exposed to.  It is very likely you will even believe in a few of these myths. Don’t worry! I am here to help. Read closely!

1. When you eat is more important than how much you eat.

Remember hearing you shouldn’t eat after 6 pm because your food will turn to fat?  What about skipping breakfast will make you fat?

There is no direct correlation between meal timing, and fat loss. The amount you eat (daily caloric intake) is way more important than the timing of feedings.  For more detailed information on the hierarchy of fat loss please read Wellness WORD’S popular post on how to lose weight.

Managing your calories should take full priority over sticking to the correct macronutrient ratios. Meal timing is least important.

2.  Eating carbohydrates at night will lead to adding body fat

This is not necessarily true.  It all depends upon how many calories, and carbohydrates you have consumed throughout the entire day. No matter if it is carbs, fat, or protein, if you are in a caloric surplus, then you have a good chance of adding fat.  On your weight loss program don’t feel guilty if you eat healthy low glycemic carbohydrates at night. Just don’t eat a ton all day long.  In terms of controlling blood sugar, it is always best to consume your carbs before, and/or after exercise.

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