Don't worry; none of them involve starving yourself or spending hours in the gym.
You might even be surprised by how manageable it seems!
Whether you're fed up with your beer belly, have had a recent health scare, or need to prepare for an upcoming event, you have all the motivation you need to get started.
You just need to find your “why.”
But, if you've already done some research, you may have noticed how many fad diets and insane workouts are out there.
So, let's cut through the BS and get down to brass tacks.
Keep reading for the three keys to the fastest way to lose weight for men over 40.
Here are the 5 reasons you aren’t losing weight. Fix these and get back on track!
The Fastest Way To Lose Weight For Men Over 40: 3 Key Tips To Success
1. Practice Proper Nutrition
Diet is the most important hurdle you must cross to lose weight.
Changing your diet is 100% the fastest way to lose weight for men and for women.
Think of it this way — if you eat that donut in the kitchen at work, how many miles do you think you need to run to work it off?
Believe it or not, it could take HOURS for you to work off one donut.
Is that worth it? Do you have time for that?
Probably not, so it's best to hone in on your nutrition.
For those of you who are foodies, you're most likely thinking that means nothing but eating the food that your food eats.
But what if I told you there were near limitless possibilities of what you can eat while trying to lose weight?
It's true — by using a principle called the Perfect Plate, you are able to decide which delicious foods you want to eat by following a simple formula.
A Perfect Plate allows you to choose whatever source of protein, carbohydrates, vegetables, and healthy fats you want to eat.
Once you’ve chosen your favorites in each category, you just proportion your plate with 1/2 vegetables, 1/4 meat, 1/4 starch, and a small amount of healthy fat.
The size of each portion will depend on how much weight you need to lose.
The importance of diet cannot be stressed enough.
Modern living has made weight loss more difficult, with junk food always within easy reach.
We are inundated with processed foods at all times, and it is our instinct to navigate towards these foods.
This instinct helped our ancestors survive, so it is only natural that we also have this gene.
We're not only attracted to delicious and calorie-rich foods but we're also preyed upon by marketing practices.
Many of us have psychological attachments to certain foods because of the things we experienced as children.
An estimated $10 billion dollars a year is spent marketing food and drinks to children in the US.
Controlling your diet is an internal battle.
You are the only one capable of fighting this battle, but we're here to help!
2. Plan Ahead For Exercise
It's time to work on your exercise routine AFTER you have nailed down your weight loss diet.
One of the biggest challenges can be finding time for your workout.
Between work and family schedules, it can be challenging to carve out time for YOU.
However, making time for your health is imperative, not only for your own well-being but for your entire family's as well.
One of the best ways to make time for a workout is by making sure your workout is short and to the point.
So many fad workout programs involve overworking your muscles to exhaustion and spending ridiculous hours at the gym.
These three workout types are effective for fat loss and easily fit into your day:
Supersets
Supersets involve doing two exercises back to back but with different muscle groups.
For example, doing a set of bicep curls and then a set of squats back to back, or a set of crunches and then a set of overhead presses.
The advantage of supersets is that they allow you to work out more muscle groups in a shorter amount of time!
Example superset workout:
- 1 x 12 reps – bicep curls (biceps)
- 1 x 12 reps – french press (triceps)
- Rest – 30 seconds
- Repeat for 3 cycles
- Rest – 60 seconds
- 1 x 12 reps – overhead press (shoulders)
- 1 x 12 reps – swiss ball curls (abs)
- Rest – 30 seconds
- Repeat for 3 cycles
- Rest – 60 seconds
HIIT
With high-intensity interval training (HIIT) workouts, you go all-out on exercises for short amounts of time, then recover with lighter activity.
An example of a simple HIIT routine would be doing burpees for 30 seconds, then recovering with 1 minute of light jumping rope.
The best part, HIIT burns more calories than most other forms of working out.
Example HIIT workout:
- 2 minutes steady pace warmup at level 2
- 1 minute at level 4 (or equivalent low intensity)
- 30 seconds at level 8 (or equivalent high intensity)
- Repeat for 15 minutes (10 rounds)
- 3 minutes steady pace cool down at level 2
MRT
Metabolic resistance training (MRT) seeks to heighten your metabolism while burning an optimal amount of fat.
MRT training requires you to execute a higher number of sets with a lighter set of weights at your maximum level of exertion.
The goal is to nearly exhaust your muscles at the end of each set.
Check out this video for an example of an MRT workout.
3. Give Your Body Some TLC
It's true — grown men need TLC.
When you are dieting and increasing your exercise, your body is under more physical exertion than before.
With this exertion comes the risk of injury and exhaustion.
In order to combat physical stress, men need to increase their sleep, water intake, warm-ups, and stretching.
These four changes ensure that your body is prepped for success.
Your body needs:
- 7 to 9 hours of sleep per night
- 3 liters of water every day
- Warm up for 10 minutes before you work out
- Stretch for 10 minutes after you work out
While I know you're looking for the fastest way to lose weight for men, it's essential to remain safe.
Bonus Tip: Just Commit, Once and For All!
Above all, you need to commit to your new lifestyle.
Healthy diets and workout routines aren't just until you lose your first five pounds.
They are for the rest of your life.
In order to accept this, you need to realize that a healthy lifestyle isn't a punishment — it's a life choice.
Once you get past that hurdle, you will never look back on calories lost or time spent in the gym.
For those of you who are pursuing a healthy lifestyle for the first time or who have tried time and time again, you should know that many resources can help you.
Our comprehensive health program, FF30X, is a 30-day challenge that provides you with the support of experts here at the Fit Father Project.
This program gives you the full support of our team and of fellow men just like you.
When it's time to make a permanent change, we are here for you!
Here’s a FREE Meal Plan & Workout For Busy Men 40+
We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.
This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off. If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts
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*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 the fastest way to lose weight for men.
