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How Long Does It Take To Build Muscle?
 
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Check out our Old School Muscle program overview → http://bit.ly/2rTwA9E See our 5 Best Muscle Building Exercises → http://bit.ly/2sdTs2T Get your free 1-Day meal plan here → http://bit.ly/2oX1wYv If you want to know how long does it take to build muscle, then this is the video and guide for you. We dive right into everything you need to know about building muscle in your 40's, 50's or 60's and over, including nutrition, exercise, sleep and supplementation. To get started right away on this great information, you can read the full article right here → https://www.fitfatherproject.com/how-long-does-it-take-to-build-muscle/ Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
Просмотров: 761848 Fit Father Project - Fitness For Busy Fathers
Building Muscle After 50 - The Definitive Guide
 
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►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 ** Building Muscle After 50** Building muscle after 40, 50 or even 60 is very possible, however, you should be aware that you'll need to train, eat and recover differently than you did in your 20’s and 30’s. In this video, I walk you through the 5 principles to building muscle over 50 and keeping your body strong as you age. Use these principles along with our free resources to get started today! *Use Compound Exercises (1:25) The 5 key exercises to include in the best workouts for men over 50 are Squats, Deadlifts, Rows, Bench Press, and Military press. You may have done these exercise before, but here at the FFP, we show you how to tweak them to keep them safe for aging bodies. It’s important as you get older to do exercises in a way that is safe for your muscles and joints. Incorporating these exercises into workouts for men over 50 can be done in a couple of ways. Firstly, you could do a full body workout that has you completing all 5 exercises 2-3 times per week, just like we show you in our free video (https://fitfatherproject.com/get-free-muscle-workout). You could also do them as an upper/lower body split, where you would do Bench Press, Rows and Military Press on one day and Squats and Deadlifts another day. To increase the duration of the workouts, you could add in some isolation exercises too like extensions, fly’s, curls, etc. *Understand Your Nutrition Needs (3:31) As you look to build muscle over 50, it’s more important to consider your nutrition needs than you did in your 20’s and 30’s. This is because your metabolism lowers as you age and any excess in calories is more likely to be stored as body-fat. You need to prioritize a lean bulking nutrition plan and fuelling your body for building muscle. What I mean by lean bulking is to have the optimum number of calories above your TDEE (Total daily energy expenditure) to aid with building muscle. This should only be between 250 - 500 calories over, so as not to cause fat gain. To calculate your TDEE, here's the Calorie Calculator mentioned → https://docs.google.com/spreadsheets/d/1uTgdg9q3I-zz18w34MG3br8vCbpkW-kxLnWw46qxjdI/edit?usp=sharing *Use Proper Supplementation (7:12) The first thing I tell all the guys I train is that supplements are exactly that… supplemental. They are used as a way to optimize the 2 principles above, exercise and nutrition. If you are not following those 2 principles, any amount of supplements will not lead to the gains you want. My recommendations are: Creatine - Increases strength and your ability to push more weight. Also helps preserve muscle, especially in aging guys. 5g to be taken daily. Protein powder - Supports your protein intake and can be taken as Whey, Whey/Casein Blend or a plant-based blend. Should be taken post-workout. Vitamin D3 - Increases testosterone and keeps your immune system strong. Multivitamin - Ensures you're getting optimal levels of vitamins and minerals. Fish Oil - Helps with joint care and brain health. Turmeric/Curcumin - Reduces inflammation, especially in joints. *Get Enough Rest & Recovery (9:42) A little R & R is always good for you, right? When it comes to building muscle over 50, it’s incredibly good for you. You need to aim to improve your sleep and get an absolute minimum of 7 - 7.5 hours of undisturbed sleep each night. To help with sleeping well, you can use Melatonin supplements, Herbal teas, and should avoid using screens for at least 1 hour before bed, to block blue light that can disturb your sleep patterns. *Optimize Testosterone Naturally (10:30) Testosterone is the most important hormone when it comes to building muscle, but as you age your testosterone levels decrease by 1% per year after 30-35 years old. This makes it harder to put on muscle, but easier to gain fat. For this reason, you need to optimize your testosterone levels. I would recommend doing this naturally by following the information in this guide ►► https://www.fitfatherproject.com/natural-testosterone-supplements-that-work-guide/ I hope this information has been helpful and that you enjoy this holiday workout routine. I wish you the best of luck on your journey and don’t forget we’re here for you all the way! Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Просмотров: 407640 Fit Father Project - Fitness For Busy Fathers
7-Minute Morning Workout Routine For Men (Boost Your Metabolism)
 
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Check out our FF 30 Day program overview → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 Our free resources: Check out my FREE 1-Day Meal Plan → http://www.fitfatherproject.com/get-free-meal-plan Get your free 24-min fat burning workout here → http://www.fitfatherproject.com/get-free-workout Join our FREE open Facebook group at → https://www.facebook.com/groups/fitfatherproject/ **7-Minute Morning Workout For Men** In this video, I’m going to show you that you can kick-start your metabolism every morning in ONLY 7-MINUTES. The 7 minute morning workout routine I’ve put together doesn’t need any equipment and only around 7ft of floor space. You can literally roll out of bed, perform this workout, and get on with your day. *Workout explanation (0:32) This morning workout routine for men is based on the Tabata principle but has been shortened to limit the time. You will complete 4 exercises for 10 seconds on, 10 seconds off, for 4 rounds. After the 4 rounds of each exercise, you’ll take a 30-second rest, then move onto the next exercise. Once you’re used to the schedule, you can mix up the exercises with others you may know or may have seen around our channel. *Workout demo (2:09) The morning workout routine for weight loss includes 1 upper body exercise, 1 lower body exercise, and 2 all-body cardio exercises. The workout plan I’ve chosen to get you started is: • Push Ups (10 secs on, 10 secs off) x 4 rounds • 30 secs rest • Burpees (10 secs on, 10 secs off) x 4 rounds • 30 secs rest • Air Squats (10 secs on, 10 secs off) x 4 rounds • 30 secs rest • Mountain Climbers (10 secs on, 10 secs off) x 4 rounds • 30 secs rest • Optional 3-minute stretch, to round out to 10 minutes. *What benefits will it give you? (6:06) The main benefit is that this fast morning workout routine will kick-start your metabolism and get your day started on the right foot. It also lets your mind rest easy that you’ve done something active first thing in the morning. As you get on through the day and responsibilities catch up with you, it’s not always easy to fit something in. Doing this quick morning workout routine 3 or 4 times per week will help you build that habit of exercising first thing. It will also help with general body movement, loosening you up, increasing blood flow and boosting your energy. It’s a perfect start to the day! I hope you enjoy the workout and look forward to hearing your thoughts in the comments below. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project P.S. For more great workouts, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here → https://goo.gl/wxghQ5 **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Просмотров: 205372 Fit Father Project - Fitness For Busy Fathers
What Are Healthy Fats? - Explained By Dr. Balduzzi
 
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Get our Fit Father 30-Day Fat Loss Program here → https://goo.gl/HpvxLV Subscribe to our channel here → https://goo.gl/wxghQ5 Our free resources: 1-Day Weight Loss Meal Plan → https://fitfatherproject.com/get-free-meal-plan 24-Min Fat Burning Workout → https://fitfatherproject.com/get-free-workout **What Is Fat? – Nutrition 101** Fat is one of the main macronutrients in our diet and is the most calorie dense of the 3, having 9 calories per gram against 4 calories each for both Protein and Carbohydrates. This is essentially why fat is often classed as the enemy when it comes to what foods you should eat. The problem with this is that fat is essential for your general wellbeing and for many natural functions. Fat helps with hormone production, it keeps your body lubricated, and it gives you the energy to do all the things you love to do, like move, workout, play with your family, and a whole lot more. If you cut too much fat out of your diet, you will be harming yourself as much as if you overeat it. Ideally, your fat intake should be between 20-35% of your total calories. This should predominantly come from healthy fat sources. **What Are Healthy Fats? Healthy fats are those fats the help with the natural functions I have highlighted above and that I discuss in this video, without causing issues within your body. Healthy fat foods are things like Fish (especially oily fish like wild salmon and sardines), Avocados, Nuts, and Seeds. Particular oils are also beneficial, such as Extra Virgin Olive Oil, Virgin Coconut Oil, and Avocado Oil. Working these into your diet, in good portions to give you the recommended 20-35% of total calorie intake, can be made easy by following simple portion guidelines. We show you how to do this, and to understand what is healthy fat, in our free 1-day meal plan download, which you can find at → https://fitfatherproject.com/get-free-meal-plan **What Fats Should I Avoid? On the flip side of healthy fats are the bad fats that you should avoid to help your healthy eating plan be a success. These are generally processed fats like Canola Oil, Vegetable Oils, Corn Syrup and Fried Foods. Anything that contains Trans Fats should be avoided like the plague. There are plenty of healthy fats you can use instead. Saturated Fat is another type of fat that many people will tell you to avoid. In fact, this should be limited, rather than avoided. You will have some saturated fat in a good cut of grass-fed beef, but the good protein you’re getting from it far outweighs the small amount of saturated fat. If you’re sensible with the amount you have each week, you’ll be fine. **How Do I Implement This Into My Diet? As I’ve mentioned above, your calorie intake for healthy fats should be between 20-35%. Where you fall in this range will be determined by what types of healthy fat foods you currently like to eat. If you’re more plant-based, your fat intake will likely be at the lower end of the range. If you enjoy meats, you’re more likely to be at the higher end. So, think about what you already eat and plan your daily eating plan to fit within this range using the healthiest sources of fats you can. Take the ideas of foods I’ve given above and inside this video to pick out the best ones for you. If you feel you could follow this information better with full support from my team and I, please check out my FF30X 30-Day Transformation Program at → https://goo.gl/HpvxLV Wishing you every success on your journey. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project P.S. For more great workouts, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here → https://goo.gl/wxghQ5 **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Просмотров: 20918 Fit Father Project - Fitness For Busy Fathers
35-Min Full Body Workout Routine At Home For Men (Quick, Simple, & Deadly Effective)
 
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Here's an *even faster* 24-Min Workout Routine To Lose Weight Fast → http://bit.ly/2rTwA9E See our 5 Best Muscle Building Exercises Here → http://bit.ly/2sdTs2T Get your free 1-Day Weight Loss Meal Plan For Men Here → http://bit.ly/2oX1wYv Hey man! Thanks for stopping by this video. Do you want to lose fat and pack on muscle... but you're feeling short on time and need to exercise at home? That’s not a problem! You finally found the video & solution you've been looking for. Here at the Fit Father Project, we created this full body workout routine at home for men that can help you burn fat and gain muscle in just 35 minutes per day - doing this 2-3x times per week. Most guys believe that to lose weight, burn fat, and gain muscle you need to: 1. Spend hours exercising to see results... 2. Have access to fancy equipment at an overcrowded gym... That's totally false! All you need is a pair of adjustable dumbbells, a simple bench, and around 10 feet of floor space at home. You can get your body in great shape - at any age - as long as you follow a well-designed workout routine This is the workout routine men need to be doing. Here's the full layout below. Do this 2-3x/week and you will see results: *Superset Pairing #1:* A1: DB Jump Squats 3x 6-8 A2: DB Deadlifts 3 x 10-12 *Superset Pairing #2:* B1: DB Flat Bench 3 x 8-12 B2: DB Row 3 x 8-12 *Superset Pairing #3:* C1: Incline DB Bench: 3 x 8-12 C2: Rear Delt Flys 3 x 8 - 12 *Superset Pairing #4:* D1: Standing Shoulder Press 3 x 8-12 D2: Shrugs 3 x 15-20 *Superset Pairing #5:* E1: Standing DB Curl 3 x 8-12 E2: Lying DB "Skulls" 3 x 8 -12 If you keep your rest low in between the supersets, this is a fantastic workout routine to lose weight fast. This is a fantastic workout routine for beginners too. PRO TIP: If you're just getting started, pay close attention to the form points in this video and make sure to check out the rest of the Fit Father Project channel for detailed form guides for all these best exercises. See this playlist for the best form guides here → https://youtu.be/5FAuyZuvJFg The reason this full body workout routine at home for men is so effective is that it trains all of your major muscle groups using *supersets* so you can get more exercise done in less time - which will help you increase your metabolism and build muscle very efficiently. These full body workouts are just like the bodybuilding stars of the golden age used - with a "new school twist" of using supersets to get more efficient exercise done in less time. If you'd like to dive even deeper, we wrote a full article about this workout where I’ll show you why a full body workout at home for men is the safest and most efficient way to gain muscle and burn fat… especially as you're a guy in your 40’s, 50’s and over. Read the full article here → http://bit.ly/2gOuner We're grateful you found the Fit Father Project YouTube channel. Subscribe for more great content and give us a thumbs up + comment if you found this valuable! -Dr. Anthony Balduzzi Founder, The Fit Father Project
Просмотров: 54444 Fit Father Project - Fitness For Busy Fathers
Deadlift Form for Beginners- How To Deadlift Safely For A Strong Back
 
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Subscribe to our Fit Father Project channel here: → http://bit.ly/2oy5N3W Get your free 24-min fat burning workout here → http://bit.ly/2oy68Ug Get your free 1-Day meal plan here → http://bit.ly/2oX1wYv The Deadlift is by far one of the best exercises to include in any workout, for any goal. Whether it’s fat-burning, muscle building or strength training, you need to deadlift! You can deadlift with whatever type of weights you prefer, be that Barbell, Dumbbell or Kettlebell. If you stick to the form points we show you in the below video, you will be fine. Deadlift is predominantly a leg exercise, but works almost all your lower body musculature, which is why it is such a good exercise to add to your workouts. You will work your Hamstrings, Glutes, Lower back, Core and Abs, and Quads to a small degree. To protect your lower back and maintain a strong neutral alignment, you should make sure you keep your belly button pulled back to engage your underlying core muscles and brace your abs while you perform the exercise. Take a look at our video tutorial below where I guide you through the exercise and outline the main technique points of how to do a perfect deadlift. If you need something to print off and take to the gym as a reminder, the step-by-step exercise technique is further down this page. How to Deadlift - Step-by-step technique: • Step 1: Stand in a strong athletic stance, with your feet are just past shoulder width apart, your back in neutral alignment and your core tight. • Step 2: Bending your knees, and keeping your back straight, lower down to pick up the weight. Set your grip about shoulder width apart. • Step 3: Roll the weight back into your shins then lift the weight up, pressing through your heels and keeping your back straight. You should reach a good upright position at the top of the move. • Step 4: Breathe in as you lower the weight back down to the floor. • Step 5: Breathe out as you repeat step 3, raising the weight back to an upright position. • Step 6: Complete the prescribed number of reps, then slowly lower the weight back to the floor, maintaining neutral spine throughout. ** Pro Tip: We recommend starting 3 sets of 15-20 reps.** Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
Просмотров: 17404 Fit Father Project - Fitness For Busy Fathers
Practical Ways To Boost Testosterone Naturally - Definitive Guide
 
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Check out our FF 30 Day program overview → http://bit.ly/2HPxvk1 Get your free 24-min fat burning workout here → http://bit.ly/2qRunMx Get your free 1-Day meal plan here → http://bit.ly/2qPxm91 Practical methods to boost testosteone: 1. Lift weights at least 3 times a week. 2. Get at least 7 hours of quality sleep. 3. Focus on proper nutrition. 4. Take the right supplements. 5. Intermittent fasting 6. Testosterone Replacement Therapy Five of the best workouts - https://www.youtube.com/watch?v=dt5uOspFFAU Five of the best testosterone supplements - http://bit.ly/2qQ64zv Read the full article here: → http://bit.ly/2F83cSJ
Просмотров: 23886 Fit Father Project - Fitness For Busy Fathers
Best Weight Loss Workout For Men - Do This 20 Min Fat Loss Destroyer
 
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Here's another killer Free 24-Min Metabolism Boosting Workout → https://www.fitfatherproject.com/get-free-workout/ OK! I'm going to let you in on a little secret... Kettlebells are the #1 secret weapon for the best weight loss workout for men. As you'll see in today's video, kettlebells are the perfect tool that will help you combine strength + cardio to help you boost your metabolism and burn fat fast. Certain key kettlebells exercises (like Kettlebell Swings) are actually research proven to boost your metabolism more than almost any other exercise. When we combine the best kettlebell exercises into a circuit the result is one the best weight loss workout routine that's safe and time-efficient. One great thing that makes kettlebells the best weight loss workout for beginners is that this routine meets you where you're at. You can start out with a basic pair of 10-25lb kettlebells and as you get stronger, you can move onto heavier weights with the same routine. If you're interested in how to lose belly fat, then I highly suggest you watch today's video. After trying this, you'll see first hand why this kettlebell workout for weight loss will be a staple in your routine for fast results. Here's the quick summary of today's routine: Exercise #1: Kettlebell Swings - 10 reps Exercise #2: Kettlebell Goblet Squats - 10 reps Exercise #3: Kettlebell Single Overhead Press - 10 reps Exercise #4: Kettlebell Row - 10 reps per arm Exercise #5: Explosive Push-ups ** You can also do this workout with a dumbbell as well. *** Do 3-5 cycles of this routine depending on your time. If you're someone looking for the best weight loss workout at home, then kettlebells are your new best friend. If you're looking for another great weight loss workout that you can do at home (or at the gym), then click the link below to get your Free 24-Minute Metabolism Boosting Workout and get started. Free 24-Minute Workout Download: https://www.fitfatherproject.com/get-free-workout/ Enjoy my friend! -Dr. Anthony Balduzzi The Men's Health Experts @ The Fit Father Project P.S. If you enjoyed this video and want more, click here to subscribe to our Fit Father Project Youtube channel. We'd love to have you in our brotherhood → https://goo.gl/wxghQ5
Просмотров: 49213 Fit Father Project - Fitness For Busy Fathers
The Ugly Truth About Self-Discipline for Weight Loss
 
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Your discipline and willpower are less important than you might think: ►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Fat Loss Workout https://fitfatherproject.com/get-free-workout ►► FREE Muscle Building Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Recommended Video: 7 Steps to Build Muscle At Any Age: https://youtu.be/-h48VSoCsd4 Subscribe to our channel here → https://goo.gl/wxghQ5 For a lot of us, when we think about long-term goals like weight loss, we think about the importance of discipline. The discipline to stick to your diet, the discipline to get the workouts done, we look towards discipline and willpower as our primary drive towards fat loss success. But what if I told you that it's really not as important as you might think? What if I told you that the biggest secret behind your weight loss success has absolutely nothing to do with your willpower, and, in fact, relying on discipline alone is actually a recipe for failure? Because when it comes to losing weight and getting healthier, you have TWO (2) Primary Tools that you can rely on. Tool #1: Raw Discipline Tool #2: Strategic Planning You can choose to rely on discipline… and “bet” on the fact that you’ll buy the salad for lunch instead of the burger. OR… you can choose strategic planning and prepare healthy food ahead of time. You can choose discipline and bet on the fact that you’ll “feel motivated” to exercise after work. OR… you can choose strategic planning, pre-pack your gym clothes, and tell your friend you’ll text him an accountability picture after your workout. See, we don't have to put ourselves through these constant mental battles with our willpower to make the necessary steps each day to keep moving forward. If you use strategic planning to set things up ahead of time, we can eliminate all those mental battles each day and just get things done. And in this short video, I'm going to share with you some simple ways to incorporate strategic planning into your weight loss goal and make things a little easier. To find out more about how you can improve your willpower and use strategic planning to get your discipline back, read the full article at: https://www.fitfatherproject.com/lack-of-discipline/ Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Просмотров: 20470 Fit Father Project - Fitness For Busy Fathers
Dumbbell Bench Press - Perfect Form Video Tutorial
 
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Subscribe to our Fit Father Project channel here: → http://bit.ly/2oy5N3W Get your free 24-min fat burning workout here → http://bit.ly/2oy68Ug Get your free 1-Day meal plan here → http://bit.ly/2oX1wYv The dumbbell bench press is an awesome chest exercise that will help you build a great looking chest and overall physique. Doing the press with dumbbells is also much safer for your shoulders than using a barbell, because the dumbbell allows your arms to move in a more natural arc throughout the pressing motion. Doing the dumbbell bench press will also help build the stabilizer muscles in your shoulder that will make your shoulders functionally strong and will help you to avoid injury. Take a look at our dumbbell bench press form tutorial below where I guide you through the exercise and outline the main technique points of how to do a perfect dumbbell press. If you need something to print off and take to the gym as a reminder, the step-by-step exercise technique is further down this page. • Step 1: Sit on the end of a bench with the dumbbells resting on your thighs, holding them with a strong grip in the centre of the dumbbell grip. • Step 2: Lower yourself back and bring the dumbbells onto your chest, facing each other. • Step 3: Press the dumbbells up, so they are over your chest and your arms are almost straight. Twist your hands so your thumbs are side by side. • Step 4: Breathing in, slowly lower the dumbbells to a 2 count, so they reach a point in line with your nipples and your arms are just below 90 degrees. • Step 5: Breathing out and leading with your pinky finger, press the dumbbells back up to the start point, with your arms slightly bent. • Step 6: Repeat the dumbbell bench press for the prescribed number of reps. ** Pro Tip: We recommend starting 3 sets of 15-20 reps for the dumbbell bench press.** Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
Просмотров: 26486 Fit Father Project - Fitness For Busy Fathers
Is Soy Bad For Men? Discover the Answer From The Latest Research
 
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Discover the answer here along with top fitness resources for men: ►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Workout https://fitfatherproject.com/get-free-workout ►► FREE Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 ** Is Soy Bad For Men? Discover the Answer From The Latest Research ** As more men are adopting a plant-based, vegan or vegetarian diet, more people are asking the question, "Is soy bad for men?" And rightfully so. There's been a lot of talk and claims that it has some serious effects on things like male testosterone levels. But, on the flip side, it's also a very effective protein source for a vegan diet. So what's the deal? Is soy good, or is it bad for men? Discover the answer in this video. Now, before we answer the question, "Is soy bad for men," we need to start with a basic understanding of the soy plant itself and why it causes concern for male testosterone levels. Soy is a unique plant in that it contains unique compounds called phytoestrogens, which are so similar in nature to human estrogen that they can actually bind to our estrogen receptors when ingested, thus slightly affecting our hormone balance. So you can see the cause for concern for men and their testosterone, right? But how much of an effect does soy really have on the balance of male hormones? Is it enough to dramatically affect men’s testosterone production? Will it cause the tissue around our breasts to grow? There’s been a growing concern regarding these questions as more guys are going vegan and vegetarian and having more soy in their diet. So is it fact or fiction? Here’s What the Research Says (1:23) While many studies have been conducted to determine whether or not soy is bad for men, the one we’re looking at in this video is actually a meta-analysis of 15 different trials. Essentially, they compiled the results from previous research and compared them against each other to determine the prevailing answer. And as you’ll discover in both the video and article linked above (along with the excerpt below), health risks of soy for men really depends on the amount the person is consuming. And only at extremely high doses has it shown to have noticeable effects on men’s testosterone. Check out the rest of the research on soy’s effects on men in the full article here: https://examine.com/nutrition/is-soy-good-or-bad/ Here’s an excerpt from the research: “A meta-analysis of 15 RCTs reported that soy supplementation had no significant effect on total testosterone, free testosterone, or sex-hormone binding globulin (SHBG).[41] These studies used a variety of soy foods and protein powders that provided 10–70 g of soy protein and 60–240 mg of isoflavones per day.” So Is Soy Actually Bad For Men? Here’s the Answer (2:56) As the research shows, consuming a moderate amount of organic soy does not show negative effects on male testosterone, and it’s an equally effective protein source as whey. The infamous case studies where guys experienced negative effects from a soy diet was due to the extreme amount they consumed regularly. So moderation is key. Here’s the excerpt: NOTE: This isn’t to say that soy can’t have negative effects on testosterone and fertility when overconsumed. Those effects included gynecomastia, erectile dysfunction, and reduced libido in a 60-year-old man drinking three quarts (2.8 liters) of soy milk per day,[45] and hypogonadism and erectile dysfunction in a 19-year-old vegan eating a soy-rich diet.[46] Some basics of having soy in your diet (4:04) So again, the takeaway here is that soy is not the testosterone boogeyman it was made out to be, it is not uniquely bad for men, but overconsumption can lead to health risks in men. So if you’re on a largely plant-based diet, soy can be a great addition to your supplementation, just make sure it’s organic. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Просмотров: 22008 Fit Father Project - Fitness For Busy Fathers
Dumbbell Deadlift Technique – Perfect Form Video Tutorial Guide
 
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Subscribe to our Fit Father Project channel here: → http://bit.ly/2oy5N3W Get your free 24-min fat burning workout here → http://bit.ly/2oy68Ug Get your free 1-Day meal plan here → http://bit.ly/2oX1wYv Dumbbell Deadlift – Step-by-step technique - Step 1: Spinal alignment is very important in this exercise. You need to start with your feet shoulder width apart. You need to be relaxed and stood straight; not leaning forward or back while your weight is evenly balanced. - Step 2: Bend down and position the dumbbells on each side of you. The grip should be in line with the middle of your foot. This will ensure the weight is distributed evenly through the center of your foot. - Step 3: You now need to assume the starting position. For this grasp the dumbbells in each hand and lower your bottom to the floor while raising your chest. Your thighs should be parallel to the floor and your back angled upward. - Step 4: The weights will almost be coming off the floor at this point. Now you simply need to push down through your feet and move into a standing position. Your arms remain straight and will now be at your sides; jut below your waist. Squeeze your glutes as you straighten and grip the weights tightly. - Step 5: Slowly lower your body back down to the starting position by bending your knees; the dumbbells should just touch the ground. Take a deep breath and push back up again. - Step 6: The stiff leg deadlift has a different starting position. The dumbbells need to be in front of your feet; one dumbbell over each foot. Your legs are only slightly bent for this starting position; your back should be flat and you should feel the tension in your hamstrings. - Step 7: Take a deep breath and slowly move into a standing position. Again, move slowly down but ensure your knees bent just a little; your legs should be nearly straight; 15 or 20 degrees is perfect. - Step 8: Repeat steps 3-7 for the prescribed number of reps. ** Pro Tip #1: This is a primary compound movement. You should use dumbbells in the 80-100 pound range; if you are able to lift these without injuring yourself. Ideally complete 6 – 8 reps with 2 – 3 sets; you can include them in any exercise routine. ** Pro Tip #2: Adjustable dumbbells are best; you will be able to add weight as your strength improves. This will ensure you continue to challenge your body and build muscle. ** Pro Tip #3: Use your arms just like cables. They must remain straight and tight throughout the entire exercise. Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
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The Best Weight Loss Diet For Men Over 40- Simple & Sustainable
 
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Diet plans don't have to be complicated. In fact, if you're a man over 40 Especially The best diet option is to change your lifestyle and incorporate healthy foods into every meal. Learn the foods and techniques to sustain a healthy diet and achieve your fitness goals. Read the full article here: → http://bit.ly/2JwJ1RL Check out our FF 30 Day program overview → http://bit.ly/2GMLrdw Get your free 24-min fat burning workout here → http://bit.ly/2GMWOSs Get your free 1-Day meal plan here → http://bit.ly/2H2MY2v Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
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The 8 Best Weight Loss Workouts (Try These Today)
 
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Check out our FF 30 Day program overview → http://bit.ly/2GX6LNg Get your free 24-min fat burning workout here → http://bit.ly/2INECbZ Get your free 1-Day meal plan here → http://bit.ly/2GK8ycL #8 Kettlebell Swings #7 Kettlebell Squats #6 Burpees #5 Mountain Climbers #4 Rowing #3 Jump Squats #2 Battleropes #1 A Healthy Diet Read the full article here: → http://bit.ly/2EGD3dv Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
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How to Combine Cardio and Strength Training for Weight Loss...
 
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Here's the best 24-minute cardio and strength training workout for weight loss and muscle building → https://www.fitfatherproject.com/get-free-workout Have you ever wondered how to combine cardio and strength training for weight loss? If so, this video is for you. Here's the big picture of what you need to know. Weight loss requires the following key factors: 1) A proper eating plan that puts your body in a calorie-deficit (you're consuming fewer calories than you burn each day) ... this nutrition plan also has to be simple, packed with nutrient-dense foods, and actually sustainable over the long-run like this free 1-day weight loss plan → https://www.fitfatherproject.com/get-free-meal-plan/ 2) You need proper sleep. Sleep regulates all your major hunger, energy, and metabolism hormones. 3) Proper exercise/movement. This is where learning how to combine cardio and strength training for weight loss comes into play. Now, when we're talking about exercise here's why BOTH cardio and strength training are important (Cardio vs. Weight Training Benefits): • High-Intensity Interval Training Cardio (HIIT) - this will help boost your metabolism using short, intense workouts. • Steady State Cardio - (e.g., briskly walking on the treadmill on a slight incline) - this will help burn calories and can help you actively recover from your other workouts. • Strength Training - this will help build muscle, preserve muscle while dieting, burn calories, AND increase your metabolism after training. Ideally, you'll do something like this metabolic resistance training workout → https://www.fitfatherproject.com/get-free-workout/ Because each of these different types of training is important, we want to combine them into a well-rounded plan. Here's how to combine cardio and strength training for weight loss results: • Priority #1: Schedule 1-3 days of strength training per week. This is the foundation of your weight loss exercise plan. • Priority #2: Schedule 1-3 days of HIIT. Remember, HIIT is taxing on both your nervous system and muscles so it may be hard to do on days following strength training. That's why it's good to make sure that you balance your rest days with HIIT and strength training. Listen to your body. • Priority #3: Schedule 1-3 days of low-intensity steady-state cardio. This type of cardio is easier on your body than HIIT and can actually help you recover from your workouts. Remember: above all - you cannot "out-exercise" a bad diet. If you are struggling with a healthy eating plan, fix that first. We recommend our free 1-Day Weight Loss Meal Plan as the perfect place for you to start → https://www.fitfatherproject.com/get-free-meal-plan/ Also remember: if you HATE strength training, you don't have to do it! When it comes to exercise, pick something you truly enjoy and will love sticking to long-term. Here at the Fit Father Project (FFP), we love combining strength training exercise + cardio into one, time-efficient workout. Here's our favorite 24-minute metabolism boosting strength circuit routine → https://www.fitfatherproject.com/get-free-workout/ We hope this helps you understand how to combine cardio and weights for weight loss and the differences between cardio vs. weight training for fat loss. Go forth and kick some butt with your weight loss goals! Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project P.S. For more great workout, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here → https://goo.gl/wxghQ5
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The Difference Between Aerobic vs. Anaerobic Exercise - Is One Better for Weight Loss?
 
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Discover the difference here along with top fitness resources for men: ►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Metabolism Boosting Workout https://fitfatherproject.com/get-free-workout ►► FREE Muscle Building Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 ** The Difference Between Aerobic vs. Anaerobic Exercise - Is One Better for Weight Loss? ** Have you ever wondered about the difference between aerobic and anaerobic exercise? What are the main distinctions, what are the different benefits, and what should you use more of for something like fat loss? Well, in this video we’re going to cover all that along with some actual exercise examples within each to help you answer the question which is better for you right now. Enjoy! Aerobic vs. Anaerobic Exercise Differences Overview (0:29) Before we look at any specific benefits, we need to first have a general understanding of what each is. Aerobic translates to ‘with oxygen’, meaning any exercise within this category can be sufficiently fueled by breathing alone. As a good rule of thumb, if you can talk while doing an exercise, it’s generally aerobic. Here’s a great heart rate calculator to determine your aerobic heart rate: https://www.heartmonitors.com/blogs/news/38044801-heart-rate-training-zone-calculator On the flip side, anaerobic means without oxygen. These are higher intensity exercises like lifting, circuit training and anything where regular breathing alone is not enough to fuel the exercise. What are the Different Fuel Sources Between Aerobic & Anaerobic? (2:20) So what does this basic distinction mean for the benefits of each?. Well, during aerobic exercise, your body primarily draws from fat along with carbs to fuel movement. But when we kick into anaerobic exercise, our body can no longer burn fat for sufficient energy and looks more towards carbs, amino acids, and even lactate acid. What are the Benefits of Each (3:20) Now, this doesn’t mean that anaerobic exercise does not burn fat. Even though it doesn’t burn fat off as a primary source of energy, as you’ll discover, it has some long-term fat burning benefits that are great for weight loss. How to Pick Between the Two: Aerobic vs. Anaerobic (4:18) So when it comes down to it, both types of exercise can have amazing benefits for any area of fitness. So the question really comes down to what is going to work better for your personality and schedule? Do you gravitate more towards shorter, high-intensity exercise or are you a fan of taking longer walks/hikes? That being said, there are some specific benefits to each that we’ll cover more in this video. The General Overview (6:03) Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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Kettlebell Swings For Fat Loss + Strength (Proper Form, Sets, & Reps)
 
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Get our Fit Father 30-Day Fat Loss Program here → https://goo.gl/HpvxLV Subscribe to our channel here → https://goo.gl/wxghQ5 *** Welcome to Kettlebell Swings for Fat Loss: The Official Guide *** To get straight into it, kettlebell swings are a deadly effective tool. You can use Kettlebell swings for fat loss, to build muscle, to increase speed, and to increase your metabolism. Because the kettlebell swing is so effective and versatile, it's important to understand the proper form of the kettlebell swing for beginners. Follow this simple kettlebell swing form guide to burn fat, lose weight, and build strength and power in your hamstrings and glutes. Here are the general kettlebell swing form points: • Start with feet shoulder width apart and your knees slightly bent. • Take the kettlebell weight in both hands. • Keeping your feet flat on the floor swing the kettlebell upwards to shoulder height. • Allow the kettlebell to drop back down; it will swing between your legs. • Repeat, keeping the momentum going. Try to do complete the kettlebell swing motion for 90 seconds without stopping to have the most beneficial effect of kettlebell swings for weight loss and boosting your metabolism. For Fat Loss: Shoot for a total of 3-4 sets of 90 seconds. You can combine the swing with other exercises for an even more effective workout. Our 24-Minute Workout here, combines swings with squats, rows, and overhead press. Download the full video for free here → https://www.fitfatherproject.com/get-free-workout/ For a more focused approach to build strength and power, pick a weight that you can only swing less than 10 times and be maximally explosive with your repetitions. I hope this guide helps you master the kettlebell swings for beginners and showed you how you can use kettlebell swings for fat loss. Here's our complete 24-Min Fat Burning Workout *using kettlebells*→ https://fitfatherproject.com/get-free-workout/ Or, if you're looking for a complete fat loss program - including the full workout plan, meal plan, and accountability from my team, please check out my FF30X 30-Day Transformation Program at → https://goo.gl/HpvxLV Wishing you every success on your journey. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project P.S. For more great workouts, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here → https://goo.gl/wxghQ5 **Disclaimer: This information on kettlebell swings for fat loss is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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How To Hammer Curl With Dumbbells - 3 Form Tips For Big Gains
 
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You can grow bigger arms - AT ANY AGE - you simply need to do the PROPER exercises, sets, reps and forms like this hammer curl tutorial. Get our free exercise tutorial library: http://bit.ly/bestexercisesarms Get your free 24-min workout here: http://bit.ly/freeworkoutarms Hammer Curls are one of the most straight-forward, but often overlooked biceps exercises. Hammer curls are effective at working through your Biceps and Forearms, so are a "double whammy exercise." Follow through our hammer curl tutorial video where we will show you the hammer curl exercise and outlines the perfect technique points. You can also check out the step-by-step hammer curl technique points here: http://bit.ly/freeworkoutarms Step 1: Stand shoulder-width apart with your knees soft and core tight. Step 2: Hold the dumbbells or kettle-bells loosely at your sides. Step 3: Alternating arms, curl the weight up across your body, keeping your hand in the same position (do not supinate your hand). Squeeze your biceps HARD at the top. Step 4: Lower the weight slowly and controlled back to the start position. ** Pro Tip: Flex your Triceps at the bottom of the hammer curl movement to increase the tension of each contraction. ** ** Pro Tip: We recommend starting 3 sets of 12-15 reps (each arm) for hammer curl. ** To learn more arm exercises like hammer curls that you can use in your training, visit our arm exercise library by following the link below. Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://bit.ly/fitfatherprojectarms
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The Farmers Walk Dumbbell Tutorial - Discover the Benefits
 
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Discover this great exercise along with other weight loss resources: ►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Workout https://fitfatherproject.com/get-free-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 ** The Farmers Walk Dumbbell Tutorial - Discover the Benefits ** In this exercise tutorial, we’re going to take a look at one of the best overall conditioning exercises for grip strength, trap size, and overall upper body strength, the farmer’s walk. More specifically, we’re going to demo the dumbbell farmer’s walk for you. So in addition to looking at the proper form, we’re also going to give you some simple recommendations on how to work this into your weight loss or muscle building routine for some added variety. Enjoy! The Dumbbell Farmer’s Walk Setup (0:43) For this exercise, there’s really only one piece of equipment that is essential, a pair of adjustable dumbbells. Because this a heavy weight exercise, you want a pair of dumbbells that you can stack with a fair amount of weight. The Dumbbell Farmer’s Walk Demo (1:10) Now because this is a heavy weight exercise, we want to make sure that when we’re picking up the weights, we lift with our legs, not our back. Additionally, make sure to maintain a strong posture (shoulders up and back, chest out and a strong core) to stay safe and get the most from this exercise. Here’s the Actual Walk (1:44) Before you begin your walk, it’s a good idea to pick a point ahead of you and use that as your destination. Because although the farmer’s walk seems overly simple, the idea is that every step you take is done very deliberately with a strong grip, rock solid posture, and steady balance. That’s what makes this a great total body conditioning exercise and one of the best grip strengtheners for your routine. So let’s look at the best way to incorporate this exercise into your routine. How to Use This In Your Routine (2:25) When it comes to sets and reps, we like to look at the farmer’s walk in terms of time under tension as opposed to distance, which is too variable for different environments. So what we recommend is doing 3 sets of roughly 1 minute for your farmer’s walk. And it’s best used as a finisher to your workout routine, so you don’t overly fatigue your grip strength. Some additional equipment for the farmer’s walk (2:45) While not necessary, there are a couple pieces of equipment that can make the farmer’s walk even more effective. When it comes to your grip, we definitely don’t want you using any kind of strap, but some chalk for your hands can give you a better grip without sacrificing any muscle building benefits. And for those of you that are looking to take this exercise to the next level, using something like a fat grip on the dumbbell handles will further increase your grip strength. These are also useful for a variety of other dumbbell exercises, so they are a good thing to have on hand. The Conclusion (3:45) So the big takeaway here when it comes to farmer’s walks is, on top of all the form points we covered, they’re one of the best ways to improve your grip strength. And as you’ll see, this will help improve your heavy exercises like deadlifts, rows, etc. So if you're looking for new additions to your workout routine, try this out this week and let us know in the comments below how it worked out for you. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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Intermittent Fasting for Weight Loss - Is It Right For You?
 
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Check out our FF 30 Day program overview → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 Full Article: https://www.fitfatherproject.com/intermittent-fasting-basics/ Here are your free weight loss resources: Get your free 24-min fat burning workout here → https://www.fitfatherproject.com/get-free-workout Get your free 1-Day meal plan here → https://www.fitfatherproject.com/get-free-meal-plan If you've been wondering whether or not intermittent fasting is a right choice for you, then this video is the perfect place to start. Because we're not only going to cover the basics of intermittent fasting and the science behind the benefits, but we're also going to lay out a few fasting setups that you can try out this week. Now, before we dive into intermittent fasting for weight loss, I don't want you to feel like this is something you MUST try to see the best health and weight loss results possible. While it has some serious benefits, this is one of many strategies you can pick from to get and stay fit. I hope this video will help you decide if it's right for you. Enjoy! The History of Intermittent Fasting for Weight Loss (1:22) Here's the cited research on the rugby players: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588618/ Before grocery stores and restaurants, our bodies needed to develop mechanisms to deal with periods of no food, without losing too much of the muscle mass and body weight necessary for survival. Proven Weight Loss Benefits of a 24 Hour Fast (3:53) #1- The first major weight loss benefit of fasting is the regulation of our insulin levels. When we don't eat, our body doesn't need to produce insulin to manage our blood sugar levels because they remain low. This allows our body to preferentially burn fat for energy, rather than storing incoming food instead. #2 (4:44)- Growth hormone levels increase by up to 1600%. Growth hormones can accelerate the fat loss process, increase muscle growth & metabolism, and have shown to have anti-aging benefits. Some Additional Benefits: (5:24) #1 Improved Brain Health #2 Easier Habit Structure for Weight Loss Is Intermittent Fasting Right For You? (7:27) Before we look at the different fasting setups, here are some quick considerations to help you decide if intermittent fasting is right for you. Two Main Fasting Setups for Weight Loss (7:55) - SETUP #1 The 16:8 (8:03) - SETUP #2 The 24 Hour Fast (9:28) So overall, this overview guide on intermittent fasting explained will help you understand the practice, benefits and whether or not it's right for you and your lifestyle. Our 30 day weight loss program FF30X includes these setups: https://www.fitfatherproject.com/ff30x-letter-video/ Your friends here at the FFP, -Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project P.S. For more great workouts, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here → https://goo.gl/wxghQ5 **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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HIIT Workout Tutorial - What Is HIIT & How Do I Do It?
 
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Check out our FF 30 Day program overview → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 Our free resources: Check out my FREE 1-Day Meal Plan → http://www.fitfatherproject.com/get-free-meal-plan Get your free 24-min fat burning workout here → http://www.fitfatherproject.com/get-free-workout Join our FREE open Facebook group at → https://www.facebook.com/groups/fitfatherproject/ **Welcome To My HIIT Workout Tutorial** In this HIIT Tutorial, I’m going to introduce you to what HIIT actually is, how it differs from steady-state cardio, how to do HIIT and what HIIT workouts are best for different types of exercise. Essentially, HIIT is a great way to improve your cardio-vascular fitness, build endurance, lose weight and boost your metabolism… all in short 15-30 minute sessions. *How Is HIIT Different To LISS (Low-Intensity Steady-State) Cardio (0:30) HIIT cardio is different to LISS cardio, due to the intervals of ‘high intensity’ that are seeded into the standard workout. The main reason HIIT is often referred to as a better workout is purely because it’s more efficient. The overall outcome of both types of exercise are actually very similar. HIIT workouts can be done in sessions between 15-30 minutes, where LISS cardio can take 30-minutes and upwards. *What Is HIIT Training? (1:58) So, what is HIIT cardio? HIIT is a workout session that generally lasts 15-30 minutes and uses ‘high intensity’ intervals to raise and lower your workout intensity and heart-rate. It can be done with varying lengths of intervals, depending on what type of equipment or exercise you are doing your workout on. It can be done on static cardio machines or by performing dynamic exercises. *How To Do HIIT Workout Intervals (3:12) There are various intervals you can use to complete your HIIT workouts, but my initial suggestions are: - 1-minute hard, 2-minutes light - 15-seconds hard, 45-seconds light Starting off with these will get you understanding the intensity that works for you and what exercises you prefer to use in your HIIT routine. The 1-minute hard, 2-minutes light workout tends to work very well on cardio machines where you can increase the resistance, speed, and/or incline. The 15-second hard, 45-seconds light works best with more dynamic exercises like sprinting, rowing, and battle ropes. *What HIIT Workout Is Best For Me? (5:29) The best HIIT workout for you will depend on how you currently workout. If you tend to do long duration LISS cardio, use the 1-minute on, 2-minutes off version to start. Simply include higher intensity intervals into what you already do and possibly shorten the overall duration. If you tend to do more dynamic workouts currently, then use the 15-second on, 45-second off with some of your exercises. I really hope you enjoyed this HIIT Workout Guide and wish you all the best in fitting it into your training schedule. Use it alongside LISS cardio and weight routines for the best ‘all round’ fitness plan. Good luck. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project P.S. For more great workouts, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here → https://goo.gl/wxghQ5 **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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Probiotics Benefits For Weight Loss & Overall Health
 
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Check out our full FF30X, 30-Day weight loss program at → https://www.fitfatherproject.com/ff30x-letter Probiotics Benefits For Weight Loss & Overall Health What are probiotics? Probiotics are essentially the good gut bacteria that live in our gut and lines our digestive tract. There are 2 main types of probiotics that are beneficial for a healthy gut and overall health. These are: Lactobacillus – This probiotic is a natural protector against invasion within the gut by pathogens, and helps treat such problems as diarrhea and skin disorder like eczema. Bifidobacterium – This is a bacteria that helps intestinal function and protects against things like e-Coli and salmonella by basically crowding out the pathogens within the gut. Any probiotics for weight loss supplements that you purchase should contain these 2 strains of good, friendly bacteria. Probiotics Benefits For Men Probiotics have been linked to numerous health benefits, including: • Improved digestion • Better immune system • Improved memory and cognitive system • Help with weight loss • Better mood • Improved neurotransmitter balance • Reduced inflammation • Improvement in skin conditions How do I get them? As you can probably guess, there are 2 ways to get increased amounts of probiotics into your body, to help out with all those things I’ve listed above. #1 - In your diet: Foods such as Yogurt, Kefir, Cheeses, fermented teas, tempeh, and kimchi all contain probiotics. Adding these into your diet regularly will ensure you have a good balance of good vs. bad bacteria, leading to a healthy gut. For more information on a healthy eating plan that will naturally help, you can pick up a FREE copy of our 1-Day Meal Plan, at → https://www.fitfatherproject.com/get-free-meal-plan #2 - Supplements – When you’re looking for the best probiotics for weight loss, you can find literally hundreds of probiotics products available on Amazon. You should make sure that whichever one you choose, that they contain the 2 main streams of bacteria that I advised you on above, Lactobacillus and Bifidobacterium. To see our full list of recommended probiotic supplements, check out our full article at → https://www.fitfatherproject.com/health-benefits-of-probiotics-for-men-tofo-n/ What causes problems with gut bacteria? Sugar – Eating too much sugar in your diet allows bad bacteria to grow and thrive. It also increases the likelihood of an increase in yeast, particularly Candida. Candida has been linked to all sorts of health issues, including joint problems, weight gain, mood swings, low energy, and digestive issues. Antibiotics – Although antibiotics have become one of the biggest breakthroughs in modern medicine, they can have a negative side effect on your gut bacteria. When you use antibiotics to kill off infections, they kill off good bacteria as well as bad. This leads to an upset in the balance of your digestive tract flora. If you have a history of antibiotic use, you should start to use probiotics to balance out the effects and realign your gut bacteria. Alcohol and other medications can also have a negative effect on your gut bacteria, so along with cutting these out whenever possible, using probiotics to balance any negative effects will be a great idea and very beneficial. I hope you've found this information useful and will think about using probiotics. Enjoy! The Men's Health Experts @ The Fit Father Project For more great diet, workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://www.fitfatherproject.com
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The Best Strength Training Workout for Weight Loss - Men Over 40
 
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Check out our FF 30 Day program overview → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 Our free resources: The Full Body 35 Minute Strength Training Workout → https://youtu.be/xyEC-L_r0Dk Check out my FREE 1-Day Meal Plan → http://www.fitfatherproject.com/get-free-meal-plan Get your free 24-min fat burning workout here → https://www.fitfatherproject.com/get-free-workout/ If your goal is to lose fat, lose weight and lean up your body, strength training is actually the foundation of your exercise plan. It's more time efficient than doing hours of cardio and a much more effective way to boost your metabolism for the entire day. As you'll discover in this video, there's a specific type of strength training called Metabolic Resistance Training (MRT) that will give you the best results. It combines the best strength training exercises into a quick circuit and takes anywhere from 15-45 minutes to do. Overview of Metabolic Resistance Training (0:45) Here's the breakdown of each exercise in our favorite strength training for weight loss routine (In-depth form tutorials linked on the right): #1 Dumbbell Squats (1:04) https://youtu.be/8jJnc6hjtnA #2 Dumbbell Rows (1:33) https://youtu.be/GsGpuhJtrw0 #3 Dumbbell Bench Press (2:14) https://youtu.be/t1iaVBMItPo #4 Dumbbell Deadlift (3:00) https://youtu.be/Ipi8_vz8_z0 #5 Dumbbell Shoulder Press (3:26) https://youtu.be/EJZpJkIH_hY We like using dumbbells for all the exercises because they're quick, but you may need to have a couple different weights handy before you start the circuit. Because the workout won't be nearly as effective if you're pausing in between sets to find the right weights. But you may want a heavier weight for something like squats than you would use for the rows. How many circuits should you do in one full workout? (3:58) We recommend doing 3-5 cycles of this circuit per workout, 2-3 times per week. And remember, it's not about trying to pick the heaviest weight because we want to go long enough to see the best cardio effects as well. So choose weights that you can do at least 3 circuits with and build from there. Designing your own strength training routine (4:39) It's worth noting that each sequential exercise in the proper MRT routine targets a different area of the body than the one before it. So if you want to design your own routine, make sure you're not stacking things like squats & deadlifts together or a bench press before a shoulder press. Overall Summary of Metabolic Resistance Training (5:36) As mentioned before, the big benefit of this routine for weight loss is that it combines the best cardio with the best strength training. This is much more effective than cardio alone because our muscles are our metabolic engine. For up to 24 hours after these workouts, our body ramps up our metabolism to quickly provide the necessary nutrients for them to repair and grow. So if you haven't tried these workouts before and you're looking to accelerate your weight loss results, I highly encourage you to watch through this video and give one of these a try this week. They're quick, you don't need a gym, and you can do them right at home with a pair of dumbbells. Recommended Video: The Simple Affordable Home Gym Setup WATCH HERE: https://youtu.be/bSyA6ofy56w Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project P.S. For more great workouts, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here → https://goo.gl/wxghQ5 **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Просмотров: 24714 Fit Father Project - Fitness For Busy Fathers
Dumbbell Squats for Men - Perfect Form Tutorial
 
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Subscribe to our Fit Father Project channel here: → http://bit.ly/2oy5N3W Get your free 24-min fat burning workout here → http://bit.ly/2oy68Ug Get your free 1-Day meal plan here → http://bit.ly/2oX1wYv == FACT: You can get into excellent shape - AT ANY AGE - you simply need to do the PROPER exercises with the PROPER form. == We want to show you how to do a squat as squats are one of the core, compound exercises that will help you in any area of weight loss, muscle gain or general fitness. The exercise mainly works your quads, but will also work Hamstrings, Calves and Core. In the video tutorial below I will show you EXACTLY how to do a squat, outline the main technique points and explain how Squats can be effectively incorporated into your program. You can also check out the step-by-step technique points of how to do a squat, here: → http://bit.ly/tutorial-how-to-squat -- Step 1: Stand with a shoulder width foot stance, with the kettle-bells at the side of each foot. -- Step 2: Stand with good posture, keeping your shoulders back, head up, core strong and spine in a neutral curve. -- Step 3: Bending from your knees and pushing your hips back, lower yourself down into a squatted position, keeping your weight back on your heels. Pick up the kettle-bells. -- Step 4: Push through your heels to raise back into the start position, holding the kettle-bells, one in each hand. -- Step 5: Breathing in, slowly lower yourself back down into a squat position by pushing your hips back and keeping your weight through your heels. -- Step 6: Breathing out, push back up to the starting point. Repeat for the prescribed number of reps. ** Pro Tip: We recommend starting 3 sets of 15-20 reps.** To learn more exercises that you can use in your training, visit our exercise library by following the link below. Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
Просмотров: 14293 Fit Father Project - Fitness For Busy Fathers
Are artificial sweeteners bad for you? Here's the Truth + Science...
 
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Here's the link to download our Free 1-Day Weight Loss Meal Plan → https://www.fitfatherproject.com/get-free-meal-plan Welcome! We made this video for you if you've ever wondered any of these following questions... • are artificial sweeteners bad for you? • do artificial sweeteners cause weight gain? • what are the artificial sweeteners health risk? • what's better - artificial sweeteners vs sugar? • what's the deal with artificial sweeteners and insulin? We answer all of those very important questions in today's video because here's the truth: there is more to artificial sweeteners than meets the eye. Although artificial sweeteners contain no calories, they do stimulate our tongue's sweet taste receptors, which leads to insulin release and potential downstream changes in our metabolism. Our body expects sugar when we receive a sweet taste, but we don't actually "get" sugar from sweeteners. What's worse... new research shows that perhaps the #1 artificial sweetener health risk is that artificial sweeteners can harm your beneficial gut bacteria (probiotics), which are *essential* for a healthy metabolism, digestion, and immune system. Yet... not all sweeteners are equally harmful. When examining are artificial sweeteners safe, we must look at the sweeteners individually. As a rule of thumb: • Aspartame is worse than Splenda and Sucralose. • Stevia, monk fruit, and xylitol seem to be safe. Yet, there are a few more rules we cover in this video that will help you determine the real artificial sweeteners health risk, which you should use, and how to include some sweeteners in your diet without harming your health. We hope you find this video very valuable. Our Fit Father Project Team is here to serve you. If you have other topics or questions you'd like us to cover, please comment below and let us know. We film new Q&A videos every week and would love to feature your suggestions. Also, if you're looking for a simple, delicious, and sustainable weight loss meal plan, then you'll want to get a copy of our Free 1-Day Weight Loss Meal Plan For Busy Men. Here's the link to download the free meal plan → https://www.fitfatherproject.com/get-free-meal-plan Enjoy my friend! -Dr. Anthony Balduzzi The Men's Health Experts @ The Fit Father Project P.S. If you enjoyed this video and want more, click here to subscribe to our Fit Father Project Youtube channel. We'd love to have you in our brotherhood → https://goo.gl/wxghQ5
Просмотров: 16865 Fit Father Project - Fitness For Busy Fathers
3 Natural Testosterone Booster Results + Research (Explained by Doc)
 
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Get our Fit Father 30-Day Fat Loss Program here → https://goo.gl/HpvxLV Subscribe to our channel here → https://goo.gl/wxghQ5 Our free resources: To find the best testosterone boosting foods, download our 1-Day Weight Loss Meal Plan → https://fitfatherproject.com/get-free-meal-plan If you want testosterone boosting exercises, check out our 24-Min Fat Burning Workout → https://fitfatherproject.com/get-free-workout **Best Natural Testosterone Booster Information** When you want to boost your testosterone levels without resorting to testosterone replacement therapy, you want to find the best natural compounds that can help you, right? Inside this video and my associated article, I’ll explain which natural testosterone booster supplements will give you the best results. *Vitamins & Minerals Vitamin D3 – This vitamin is known as the ‘sunshine vitamin’ as it is predominantly produced when we have good exposure to sunlight. Due to most of us living in areas that do not get the correct exposure, vitamin D3 deficiency is extraordinarily high. Vitamin D deficiency causes a reduction in testosterone, so supplementing will help sustain good levels of T. Zinc – A Zinc deficiency is also a chronic issue, especially among men, which leads to a lowering of testosterone levels. Supplementing with 30mg of Zinc each day will help you increase your levels of testosterone back to a good level. There are some natural testosterone booster foods that contain Zinc, like green leaves, nuts, and seeds. Magnesium – Probably not surprisingly, Magnesium is another mineral that many of us are deficient in, causing low testosterone levels in men. Simply taking 200-400mg of Magnesium, often taken together with Zinc (ZMA supplements) in the evening can help bring your magnesium and testosterone levels back up to normal. Testosterone boosting foods that contain magnesium include quinoa, spinach, and seeds. Creatine Monohydrate – Creatine Monohydrate helps to get natural testosterone booster results by creating more energy within your body, so you’re able to have higher intensity workouts. You’ll be able to lift heavier for longer, which will have a natural effect on increasing your testosterone levels. *Hormones DHEA – This great little hormone, named Dehydroepiandosterone, is naturally produced within your body and is a precursor to natural testosterone production. As natural DHEA levels decline as you age, so testosterone does too. Managing your DHEA levels through supplementation will have the effect of raising testosterone to normal levels too. Testosterone (TRT) – THIS SHOULD BE YOUR LAST RESORT AND ONLY TAKEN WITH MEDICAL SUPERVISION. Testosterone replacement is actually supplementing with the testosterone hormone itself, so will 100% increase your testosterone level. HOWEVER, it will decrease your natural production of testosterone, so will be a long-term solution. *Herbs – Only research backed to increase libido, not necessarily testosterone Maca Root – 1500-3000mg of this libido enhancing herb will be enough to have a positive ‘hormone balancing’ effect, as well as a possible increase in sperm production along with other health benefits. It is not research proven to have an effect on testosterone levels. Tribulus Terrestris – Although this herb is a common addition to many ‘testosterone boosters’ on the market today, it has no research to back up the claim that it does increase testosterone levels. It is, however, an effective libido enhancer. Tongkat Ali – In a similar vein, this herb is also not research backed to increase testosterone levels. It is another well-researched aphrodisiac and libido enhancer that can have a great effect on sperm production, erectile function and delaying PE. Fenugreek – This is another unqualified natural testosterone booster herb, just like the rest on this list. It is, again, a libido enhancer that stacks well with the other herbs to get a good effect. More research is needed to determine if it can be classed as a testosterone booster. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project P.S. For more great workouts, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here → https://goo.gl/wxghQ5 **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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How To Lose Visceral Fat – It's Not As Hard As You Think!
 
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►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Workout https://fitfatherproject.com/get-free-workout ►► FREE Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 ** How To Lose Visceral Fat** In this video, I walk you through how visceral fat differs from subcutaneous fat, what the dangers of elevated levels are, how you can lose visceral fat fast, and what the main areas are to help you keep visceral fat off your body over the long-term. So, get out your pen and paper and make some notes. (…or just use this description) ;) *What Is Fat? (0:37) Fat cells are essentially storage containers that store energy that can be used by the body at a later stage, for activities or natural bodily functions. When you eat, energy is being taken into the body by the food you eat (hence calories are a unit of energy). If you store more calories than you burn each day, you end up with constantly increasing fat stores (a belly)! *What Is VISCERAL Fat? (1:32) When your body takes in an excess of fat that is not being burned off through exercise or natural movement, you end up with stored fat. As well as storing under your skin, which is known as subcutaneous fat (the fat you can pinch), fat can go deep and be stored around your organs. In small amounts, this is protective. In large amounts, this is toxic and dangerous! An increased amount of visceral fat can literally strangle your internal organs, reduce blood supply to your organs and actually cause issues like fatty liver when the increase in fat cells in your blood goes inside your organs. *How To Get Rid Of Visceral Fat (2:33) Getting rid of visceral fat is done in pretty much the same way as losing fat in general, in that you should make sure you sleep enough, get enough water each day, follow a healthy meal plan and do more physical activity or formal exercise. Our guidelines for this, are: • Sleep at least 7 hours per night • Drink half your bodyweight in lbs, in oz’s of water • Follow a sustainable meal plan ►► http://fitfatherproject.com/get-free-meal-plan • Follow a structured workout ►► https://fitfatherproject.com/get-free-workout *How Does Exercise Help Me Lose Visceral Fat Quickly? (3:40) Exercise will help you to improve the circulation throughout your entire body, so will help reach the deep fat cells to pull energy from there too. This will help to mobilize the energy contained in that deep visceral fat and pull it to our muscles so we can perform regular movement, physical activity, and formal workouts. *How Will I Know I’m Losing Visceral Fat? (4:35) Measuring your belly circumference is a good starting point to seeing if you’re losing visceral fat from your belly. If your belly circumference is shrinking, it’s very likely your visceral fat levels are also decreasing. This is a simple way to measure it, but is an effective way too. You can go further and actually have a DEXA scan on your body, which will identify the levels of visceral fat in your body. This is very expensive, but obviously much more accurate. I hope this information has been helpful and valuable for you and has taught you the key areas of how to lose visceral belly fat. I wish you the best of luck on your journey and don’t forget we’re here for you all the way! Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Просмотров: 270396 Fit Father Project - Fitness For Busy Fathers
How To Build Muscle After 40 (Best Strategies & Benefits)
 
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Get our Fit Father Muscle Building Program here → https://www.fitfatherproject.com/old-school-muscle-program Subscribe to our channel here → https://goo.gl/wxghQ5 Our free resources: 1-Day Weight Loss Meal Plan → https://fitfatherproject.com/get-free-meal-plan 5 Best Muscle Building Exercises → https://fitfatherproject.com/get-free-muscle-workout ** How To Build Muscle After 40** The aim of this video is to show you how and why you should learn how to build muscle over 40. At the Fit Father Project, it’s our main aim to help you and your family create the habits you need to live a healthier and fitter life. Building muscle is only one of the areas we can help you with. We also have videos on nutrition, weight loss, meditation, sleep, and many other ‘lifestyle’ areas. Let’s dive on in! **Why Should You Build Muscle Over 40? First off, why do you need to build muscle after 40? Well, as we age, our muscle mass starts to decrease naturally. This is called Sarcopenia and is responsible for an 8-10% loss in muscle tissue every decade of our lives. As muscle tissue is the main driver of our metabolic rate (around 2.5 - 3 times more metabolically active than fat), the more muscle you lose and the slower your metabolism becomes. *Reason #1 – Boosts Metabolism Building muscle after 40 helps to reduce this natural muscle loss I've mentioned above, called Sarcopenia, so maintains your metabolism at a higher rate. This means the aesthetic look of your body will not go to that stage of looking frail and aged, or worse, grossly overweight, but will maintain a strong looking physique and a body with a highly active metabolism. *Reason #2 – Functional Strength As mentioned above, losing muscle tissue can push you to that state of being frail and losing ‘functional strength’, which is basically your ability to complete ordinary, functional tasks to their full capacity. Men that continue to lose functional strength in their later years can end up being reliant on others and often need nursing home care. *Reason #3 – Better Brain Function Another solid reason to gain muscle after 40 is to improve your brain function and memory. This is a fascinating subject and something you wouldn’t usually expect, but research is showing that having a stronger body also leads to a stronger mind and better brain function. The improvement in your mitochondria and intra-cellular metabolism benefits your brain as well as your body! **Tips To Get Started *Tip #1 – Full Body Training The safest way to start building muscle after 40 is to partake in full body training sessions. These types of workouts use the best compound muscle building exercises to condition your body, build muscle, and help you stay stronger as you age. To see which exercises I recommend and exactly how to do them safely, you can download my 5 best muscle building exercises from the link below. 5 Best Muscle Building Exercises → https://fitfatherproject.com/get-free-muscle-workout *Tip #2 – Upper/Lower Body Split Your next step, as you learn how to gain muscle after 40 is to split your workouts into an Upper/Lower body split routine. This means you work all the major muscle groups in your upper body in one session and all those in your lower body on a separate day. This type of training is more intense, but still allows good recovery time between workouts. *Tip #3 – Avoid Splits Routines Splitting your muscle groups down any further after the age of 40 is not recommended, purely because of the recovery ability you have as you get older. It is not as high as it was when you were in your 20’s and maybe 30’s, so sticking with full body or upper/lower splits is my recommendation for building muscle after 40. *Tip #4 – Modify For Safety My last tip here is to BE SAFE! As you get older, it’s not just muscle tissue that’s affected, but your joints and general body wear and tear too. Your joints have been through 40+ years of work, children, exercise, etc. so you need to protect them. Warm up and Cool down properly, use safe exercises, and work with weights that you can push your limits, but manage without causing injury. Safety and injury prevention is key to long-term success. I hope you’ve found this information useful! Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project P.S. For more great workouts, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here → https://goo.gl/wxghQ5 **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Просмотров: 23510 Fit Father Project - Fitness For Busy Fathers
6 Principles of Muscle Building - In-Depth Guide For Real Results
 
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Check out our FF 30 Day program overview → http://bit.ly/2FNPhli Get your free 24-min fat burning workout here → http://bit.ly/2rpY1Zs Old School Muscle → http://bit.ly/2KHEywf This is the definitive guide for men trying to build muscle. These 6 principles you'll discover in this video are the proven strategies we've discovered from helping over 10,000 guys over 40 get back in shape along with everything I learned from being a national championship body builder. From my experience, I've distilled down the exact muscle building strategies that work for older guys and I wanted to share them with you in this video here. Read the full article here: → http://bit.ly/2HVZqOB Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
Просмотров: 43393 Fit Father Project - Fitness For Busy Fathers
Tabata Workout For Beginners - The Official Video Guide
 
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Get our Fit Father 30-Day Fat Loss Program here → https://goo.gl/HpvxLV Subscribe to our channel here → https://goo.gl/wxghQ5 Welcome to Tabata Workout For Beginners - The Official Guide. Let's start with some basic definitions... Tabata training is a high-intensity interval training (HIIT) workout that lasts *only 4 minutes.* Yes, you read that right. Tabata workouts only take 4-minutes, and they are ridiculously effective (and challenging). Here's the back-story and the research... Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level (MOD) while the second group trained at a high-intensity level (HIT). The MOD group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds… yes, you read that right. THE RESEARCH RESULTS: Group 1 (The MODERATE intensity group) improved their aerobic cardiovascular fitness but showed little improvements in their anaerobic energy system (the energy systems your muscles rely on during high-intensity exercise). Group 2 (The Tabata Trainees) showed *a greater increase* in their aerobic system than Group 1 while also increasing their anaerobic system by 28 percent. It’s a fact: Tabata workouts work. Here’s how to do them… ** How To Do Tabata Workout For Beginners ** A classic Tabata workout lasts only four minutes, but it's likely to be one of the toughest 4-minutes you’ve battled through. Here’s how Tabatas are structured: • Work out hard for 20 seconds (any exercise) • Rest for 10 seconds • Complete 8 rounds in the similar fashion. You can use any exercise you wish. Here are a few exercises that work particularly well: kettlebell swings, burpees, squats, push-ups, and lunges. An example of a Tabata workout looks like this: 1. Push-ups (4 minutes) 2. Bodyweight Squats (4 minutes) 3. Burpees (4 minutes) 4. Mountain Climbers (4 minutes) Tabatas are a great example of a beginner HIIT workout that doesn't take much time. If you're new to exercise and looking to boost your metabolism, try doing Tabata HIIT workouts with just your own bodyweight. Here's a good example: 1. Bodyweight squats (20 seconds on 10 sec off) - for 4 cycles. 2. Pushups (20 seconds on, 10 seconds off) - for 4 cycles. Total workout time: 4 minutes If you're more advanced (or ready for a bigger exercise challenge), try doing a Tabata HIIT workout with weights. Here's a sample routine we recommend: 1. Kettlebell squats (20 seconds on 10 sec off) - for 4 cycles. 2. Kettlebell swings (20 seconds on, 10 seconds off) - for 4 cycles. Total workout time (again): 4 minutes Here's our favorite Tabata HIIT workout for fat loss (warning: it's simple but brutally effective): 1. Burpees - 20 seconds on, 10 seconds off - for 8 cycles (4 minutes). Now, as great as Tabata workouts are, sometimes you may prefer to do a longer, slightly less intense HIIT workout. If that's the case, I highly recommend you check out our 24-Minute Fat Burning Circuit Workout. Better than Tabatas - Meet our 24-Min Fat Burning Workout → https://fitfatherproject.com/get-free-workout/ This simple workout is likely more effective than Tabatas for fat loss because you're burning more calories due to the higher volume - while also helping you build muscle. That being said the Tabata workout setups we've covered in today's video are still great tools in your arsenal. If you feel you could follow these principles better with full accountability from my team, please check out my FF30X 30-Day Transformation Program at → https://goo.gl/HpvxLV Wishing you every success on your journey. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project P.S. For more great workouts, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here → https://goo.gl/wxghQ5 **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Просмотров: 21452 Fit Father Project - Fitness For Busy Fathers
Experts Swear by These 8 Bizarre Health Habits for Men Over 40
 
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Read the full article here: → http://bit.ly/YT-bizarre-habits Get your free 24-min fat burning workout here → http://bit.ly/2oy68Ug Get your free 1-Day meal plan here → http://bit.ly/2oX1wYv As a men’s health doctor and fitness activist, I’ve seen plenty of bizarre health habits for men over 40 come and go. Many men have asked me if there are any real health hacks they should actually pay attention to. So here it is. My list of the 8 bizarre (but proven!) health habits for men over 40 outlines key habits, foods and supplements that will give you the ultimate anti-ageing benefits. When you read through this list of health hacks, imagine how much more time you’ll be able to enjoy with your friends and families if you sustain your health through your 70s, 80s and 90s. That, my friends, is what it’s all about. To read the full article and see what these 8 bizarre health habits are, click the link: → http://bit.ly/YT-bizarre-habits Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
Просмотров: 17140 Fit Father Project - Fitness For Busy Fathers
Dumbbell Shoulder Press - Complete Video Tutorial and Guide
 
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Subscribe to our Fit Father Project channel here: → http://bit.ly/2oy5N3W Get your free 24-min fat burning workout here → http://bit.ly/2oy68Ug Get your free 1-Day meal plan here → http://bit.ly/2oX1wYv Dumbbell or kettlebell shoulder press is a great exercise for building overall strength and size in your shoulders, as well as working your core and abs to hold a strong upright position throughout the exercise. Using dumbbells or kettlebells to perform the shoulder press works the stabiliser muscles in your shoulders and upper arms, which helps with functional strength and helps to avoid injury. It is preferable to use either dumbbells or kettlebells, rather than a barbell, as it gives you a broader flexibility of movement and it not so restrictive. Restriction of movement is harsh on your shoulder joint and can lead to injury. You should keep your belly button pulled back to engage your underlying core muscles and brace your abs while you perform the exercise to hold yourself in a strong position with your spin in neutral alignment. Take a look at our video tutorial below where I guide you through the exercise and outline the main technique points of how to do a perfect dumbbell shoulder press. If you need something to print off and take to the gym as a reminder, the step-by-step exercise technique is further down this page. How to do a dumbbell shoulder press - Step-by-step technique Step 1: Stand in a strong athletic stance, with the dumbbells/kettlebells at the side of your feet, making sure your feet are just past shoulder width apart, your back is in neutral alignment and your core is tight. Step 2: Bending your knees, and keeping your back straight, lower down to pick up the dumbbells/kettlebells. Stand back upright and curl the bells up, then twist your hands so your palms face outward and the bells rest on your shoulders. Step 3: Breathe in, then as you breathe out, press the bells straight up and squeeze them into the centre, above your head. Step 4: Breathe in as you lower the bells back down to shoulder height. Step 5: Complete the prescribed number of reps, then bending your knees and keeping your back straight, lower the bells back to the floor. ** Pro Tip: We recommend starting 3 sets of 15-20 reps.** Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
Просмотров: 11090 Fit Father Project - Fitness For Busy Fathers
How A Meal Planner Can Help You Stick To Your Diet
 
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Get your free 1-Day meal plan here → https://www.fitfatherproject.com/get-free-meal-plan Check out our FF 30 Day program overview → https://www.fitfatherproject.com/ff30x-letter Get your free 24-min fat burning workout here → https://www.fitfatherproject.com/get-free-workout The Benefits Of A Meal Planner In this video, you're going to discover exactly why a meal planner is absolutely essential for you when it comes to getting the best weight loss results. Because the problem isn't that we don't know the basics of good nutrition, it's that we don't have the proper structure and plan in place to keep us on track. So, let's look at exactly how a meal plan helps. The Top Benefits of a Meal Plan #1 - Removes Decision Points (1:08) The first and arguably most important benefit of having a meal plan is that it keeps you from having to make constant decisions to eat healthy. Because in an effective meal plan, your meals are already laid out, making it much easier to avoid any slip-ups or unhealthy choices. #2 - Will save you time and money (2:09) Because your meals are preplanned, you also get the added benefits of not having to spend extra time each day deciding what to eat, and you can prepare in advance. On top of that, if you know what your meals are going to look like for the week, you can save some real money by buying foods in bulk. #4 - Portion control (2:51) Because your calorie intake is so important for weight loss, a meal plan is essential because it gives you a chance to create the correctly portioned meals ahead of time. Read the full article here: → https://www.fitfatherproject.com/meal-planner-stick-diet Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers visit our blog here: http://fitfatherproject.com
Просмотров: 10179 Fit Father Project - Fitness For Busy Fathers
How to Do Towel Pull-ups - Build Bigger Forearms & Stronger Grip
 
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Discover this great exercise & these top free fitness resources: ►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Fat Loss Workout https://fitfatherproject.com/get-free-workout ►► FREE Muscle Building Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Recommended Video: 7 Steps to Build Muscle At Any Age: https://youtu.be/-h48VSoCsd4 Subscribe to our channel here → https://goo.gl/wxghQ5 ** How to do Towel Pull-ups - Build Bigger Forearms & Stronger Grip ** Looking for one of the best exercises for building bigger forearms and a stronger grip? Well, you’ve come to the right place. In this video, you’re going to learn all about this amazing forearm exercise, the towel pull-up. I’m going to walk you through the setup, proper form, recommendations on sets, reps and even some alternatives of this exercise you can use to work up to the more advanced level. Hope you enjoy! How to do Towel Pull-ups for Bigger Forearms - The Setup (0:28) As the name suggests, you will need some kind of pull-up bar to do this exercise along with a fairly thick towel to increase the grip strengthening effects of this exercise. It is possible to use two towels (one for each hand) but make sure to keep them close together. If we go to wide with the grip this becomes more of a lat exercise, our focus here is building bigger forearms. The Proper Form Demonstration for Towel Pull-ups (1:24) A major key of the towel pull-up exercise is maintaining a very tight grip throughout the exercise. This may seem obvious as we have to firmly grip the towel to even pull ourselves up, but I want you to really engage your forearms by holding the towel as tightly as you can. That being said, the overall form of this exercise is fairly similar to a standard pull-up with a narrow grip with an even bigger focus on staying slow and controlled. Do as many as you can before your grip gives out. Set, Rep & Routine Recommendations for the Towel Pull-up (1:59) Because this exercise is so challenging on your grip strength, you’ll want to do this earlier in your arm routine before your grip is too taxed by the other exercises. You’ll still be able to hold a barbell/dumbbell just fine for your other motions, so let’s get this bigger forearm exercise out of the way first. The same goes for you if you do more total body routines. For the best results on building bigger forearms and really strengthening your grip, do around 2 sets to failure about twice per week. Less Challenging Variations That Still Work Great (2:55) - Static Holds - Descending Holds Hope you enjoy this quick tutorial on how to do towel pull-ups for bigger forearms and a stronger grip. Go forth, try them this week and let us know in the comments below how they worked out for you! Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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How to Do Reverse Curls With Dumbbells - Great Exercise for Building Bigger Forearms
 
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Discover this great exercise & these top free fitness resources: ►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Fat Loss Workout https://fitfatherproject.com/get-free-workout ►► FREE Muscle Building Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Recommended Video: 7 Steps to Build Muscle At Any Age: https://youtu.be/-h48VSoCsd4 Subscribe to our channel here → https://goo.gl/wxghQ5 P.S. Apologies for the 1 channel audio issue... When you upload this many videos guess one of them is bound to have a problem :) ** How to Do Reverse Curls - Great Exercise for Building Bigger Forearms ** If you're looking for an exercise to add to your routine to build bigger forearms, the reverse curl is a great option. And in this short video, you're going to discover exactly how to do a reverse curl. I'm going to demonstrate the finer form points that make this exercise so effective, along with some recommendations on sets and reps for your routine. Enjoy! How to do a reverse curl - the setup (0:35) Not surprisingly, the setup for the reverse curl is pretty simple, just a pair of dumbbells. And if you're unsure about what weight to use, try starting 10-15 lbs lighter than the weight you use for regular bicep curls. Now, what makes the reverse curl different is how we position the dumbbells. Instead of having your palms facing out, we're going to turn our hands over to target the forearm muscle (brachioradialis). The Reverse Curl Form Tutorial (1:12) Now that we've covered the basics of the reverse curl setup let's look at how to do this exercise properly. As you'll discover, there are a few key form points that really drive the effectiveness of this exercise. The reverse curl is all about staying slow & controlled. And if you're interested in taking the reverse curl to the next level, using a pair of fat grips on the dumbbell handles will work those forearms even more. How to work reverse curls into your routine (3:08) Because the reverse curl is more of a finesse exercise, it's best used at the end of your arm workout to get an extra pump on your forearms. Generally, doing something like 3 sets of a higher rep range (10-20) is going to get you the best results. Hope you enjoy this quick guide on how to do a reverse curl. Subscribe and stay tuned for more great tutorials like this! Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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The Best Lower Body Warm-Up Routine for Men Over 40 - The Roll 4 Range 4 Demonstration
 
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Discover this great warm up & these top free fitness resources: ►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Fat Loss Workout https://fitfatherproject.com/get-free-workout ►► FREE Muscle Building Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 The Best Lower Body Warm-Up Routine for Men Over 40 - The Roll 4 Range 4 Demonstration For a lot of us, doing the proper warm-up exercises is one of the most undervalued and overlooked components of a great fitness routine, especially for men over 40. Because not only will they help increase your workout performance and overall effectiveness, but it's also the single best way to stay safe and avoid injury, particularly during a lower body workout routine. So to help you out today, I wanted to put together this quick "Roll 4, Range 4" warm-up routine you can use before any lower body workout that includes things like squats, deadlifts, running/sprints, etc...and after watching this video, you'll be ready to start your next leg workout in the best way possible with this quick routine. As the name Roll 4 Range 4 suggests, this routine has a total of 8 warm-up exercises broken up into 2 different categories. The first 4 are going to be our foam rolling motions, while the second 4 are going to different dynamic stretches. And this structure is going to be important for any warm-up routine. We want to first roll out and loosen our joints and muscles and then warm up those muscles with some light movement. Let's get started. Here's the complete list of warm-up exercises I'm going to demonstrate in this lower body routine for men over 40: #1 ROLL - IT Band (1:15) #4 ROLL - Glute with a leg cross (2:18) #3 ROLL - Hamstrings (3:02) #4 ROLL - Back Roll (3:40) #5 RANGE - Step + Sky (5:10) #6 RANGE - Spiderman (5:57) #7 RANGE - T-Spine Rotation (6:25) #8 RANGE - Pigeon Pose (7:05) So I hope you enjoy this demonstration on the best warm-up exercises for your lower body workout routine. I highly recommend you start using this before your lower body workouts. I think you'll find an increase in your performance and some overall improvements in your joint health and mobility. Try it out this week. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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How To Get Rid Of Love Handles For Men – The 4 Step Plan
 
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To get started on a plan that will teach you how to get rid of love handles at home, check out our FF30X, 30-Day program overview → https://www.fitfatherproject.com/ff30x-letter As you’re probably aware, love handles are the most stubborn part of belly fat that you can get rid of as a man, especially if you’re in your 40’s or over. In this video, I walk you through the 4 most important steps you can take when learning how to get rid of love handles fast. **Step #1 – Eat A Healthy, Balanced Diet** A healthy, balanced diet is the most important part of getting your bodyfat down to a percentage that will get rid of the stubborn belly fat that creates love handles. Eating less sugar and refined carbs, drinking less alcohol and staying away from food cooked in unhealthy saturated fats is going to be the kickstart to trimming your waistline. You should also focus on your meal timings. Eating at the right time throughout the day will help maintain blood sugar levels and keep sugar cravings and hunger pangs at bay. Eating non-processed, whole foods, spread evenly throughout the day is your starting point of how to get rid of love handles for men. Get your free 1-Day meal plan here → https://www.fitfatherproject.com/get-free-meal-plan **Step #2 – Make Sure You Get Enough Sleep** If you’re not sleeping enough, it’s very easy to become stressed out. When this happens, your body increases the production of a hormone called cortisol. A study* has shown that high levels of cortisol is directly related to increased levels of fat around the mid-section, therefore increasing love handles. Improving your sleep pattern and making sure you get at least 7 hours sleep is absolutely paramount to reducing your waist size and trimming down your love handles. To find out more about improving your sleep, read this article from our blog → https://www.fitfatherproject.com/how-to-fix-your-sleep-schedule/ **Step #3 – Regular Physical Activity and Formal Exercise** The next important step on your journey to get rid of love handles is to make sure you are taking regular physical activity and using formal exercise programs. Physical activity is the basic foundation of burning additional calories and getting rid of fat. Formal workouts, however, will supercharge your metabolism and help increase muscle tissue that in turn burns fat at rest. This is the key to really torching those love handles. Metabolic resistance training is our recommendation for these types of formal workouts, as they work your muscles and your cardio system in the same plan. We have a free workout plan available for you at the link below. Get your free 24-min ‘How to get rid of love handles’ workout here → https://www.fitfatherproject.com/get-free-workout **Step #4 – Create A Success Mindset** Getting into the right mindset is just as important as any of the steps above, even though it’s not in the physical space. Willpower, determination, and discipline will all be areas that you’ll need to work on if you want to get rid of love handles. These are all mental barriers, so rely on your mindset. As losing love handles isn’t an overnight process, you need to understand that being in the right mindset from the start is the only way you’ll stick with what you need to do. - Bonus Step #1 – Drink At Least 2-3 Liters Of Water Each Day - Bonus Step #2 – Make Sure You Manage Stress Read the full article here: → https://www.fitfatherproject.com/how-to-get-rid-of-love-handles Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers visit our blog here: http://fitfatherproject.com *https://www.ncbi.nlm.nih.gov/pubmed/16353426
How to lose 20, 30 or more pounds
 
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Check out our FF 30 Day program overview → https://www.fitfatherproject.com/ff30x-letter Get your free 24-min fat burning workout here → https://www.fitfatherproject.com/get-free-workout Get your free 1-Day meal plan here → https://www.fitfatherproject.com/get-free-meal-plan Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
How to Do the Flutter Kicks Exercise - Avoid These Common Mistakes
 
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Discover this great exercise & these top free fitness resources: ►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Fat Loss Workout https://fitfatherproject.com/get-free-workout ►► FREE Muscle Building Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Recommended Video: 7 Steps to Build Muscle At Any Age: https://youtu.be/-h48VSoCsd4 Subscribe to our channel here → https://goo.gl/wxghQ5 Now, this might sound a little over dramatic, but this video on how to do flutter kicks properly is one of the more important exercise tutorials we have shot to date. Because while proper form is always essential for any exercise, flutter kicks are particularly notorious for welcoming several common mistakes that make this motion essentially useless. And on top of that, one of them will actually give you negative and potentially harmful results and should be avoided at all costs. So let’s look at how to do the flutter kick exercise properly. Now, the outside looking in, flutter kicks seem like a pretty simple core exercise. What could be so complicated about the proper form? Well, as you’ll discover in this short video, it really comes down to the function of our ab muscles in relation to our spine and lower back. One of their main jobs is to keep our spine from over extending (pushing our gut far out) to keep our posture more in line and stable. This is essential to keep in mind for the flutter kicks. How to do the flutter kick exercise properly (1:10) So what does that mean exactly for this exercise? It means that when we lie down to get setup for flutter kicks, we want to focus on closing the gap between our lower back and the floor beneath us. Because since we know our main core function is to keep our spine from bending forward, forcing it back will engage our ab muscles in the best way. On top of that, if you allow your lower back to stay off the floor, instead of working your core in this exercise, your going to be working your hip flexors which already get enough stress for those of us that sit a lot throughout the day. So flattening our lower back is really the key fundamental here when it comes to doing flutter kicks properly. Everything else in terms of your leg positioning and range of motion will be determined by keeping your lower back flat on the ground. Here’s the complete flutter kick exercise tutorial (1:50) Recommendations on reps and sets for flutter kicks (3:10) Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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The Best Supplements For Men Over 40 - Top 6
 
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►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Workout https://fitfatherproject.com/get-free-workout ►► FREE Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 **Best Supplements For Men Over 40** Supplements, although not as important as a proper diet or exercise when it comes to taking back your health, play a big part in combating some of the age related issues that make it more difficult for guys in their 40’s, 50’s and beyond to maintain vibrant health. In this video, you’ll discover the specific supplements, why they’re so important and some of our top product recommendations. So, whether you’re a man over 40 looking to lose weight or just feel more energetic and youthful, here are 6 of the best supplements for men over 40. *Best Supplements No. 1 - Multivitamins & Vitamin B12 (1:10) As you age, your ability to absorb and utilise vitamins decreases. This is due to a range of factors, including reduction in stomach acid and depletion in the quality of soil used in mass farming. Using a Multivitamin for men is an insurance policy to ensure you get enough vitamins into your body each day, so you absorb what you need daily to ensure optimal health. Recommended brands: Dosage: *Best Supplements No. 2 - Vitamin D3 (2:51) Although many multivitamins contain vitamin D3, there is a lot of research that proves the positive benefits of it, but only at the optimum levels. Often, these levels are not met by the quantity contained in multi’s. Likewise, if you live in an area above 37 degrees latitude, you’re not in a place where your skin can synthesize vitamin D3 from the sun, which is nature’s way of providing this very important vitamin to us. Vitamin D3 helps you grow strong bones, and has also been linked to increases in metabolism (making it one of the best supplements for weight loss), strengthening of your immune system, and improving testosterone levels, making it one of the best supplements for men of all ages. Recommended brands: Dosage: *Best Supplements No. 3 - Fish Oil (4:12) Fish oil is an important supplement for people of all ages, but as you get into your 40’s, 50’s and 60’s, it’s ESSENTIAL. Fish oil supplements contain Omega 3 fatty acids, which helps to keep our heart and brain healthy and functioning optimally. One of the best things that fish oil helps with though, is that it gets utilized into the outer layer of every cell in your body. The positive effects of this includes better hormone signaling (meaning better hormonal balance), and generally optimal function of what each cell does within our bodies. Recommended brands: Dosage: *Best Supplements No. 4 - Magnesium (5:41) No matter what age you are, the majority of people are deficient in magnesium. In fact it is the No. 1 mineral deficiency across the entire population. Magnesium helps your cardio-vascular system and helps to decrease stress on your heart by relaxing arteries and blood vessels. It also helps to improve recovery time after intense exercise. Recommended brands: Dosage: Take at night. *Best Supplements No. 5 - Turmeric / Curcumin (7:06) Turmeric is becoming more widely known now as a helpful supplement as well as a cooking spice. The curcuminoids that are a constituent part of turmeric powder are natural anti-inflammatories. Reducing inflammation throughout your entire body is a massive plus to your health, especially when you consider that chronic inflammation is a root cause of almost every disease. Recommended brands: Dosage: *Best Supplements No. 6 - Creatine Monohydrate (8:40) You may have heard of the benefits of creatine as one of the best supplements for muscle growth or to improve athletic performance. Yes, it does help with that, but the most important reason for you to take creatine monohydrate as a supplement is to help stop age related muscle loss (sarcopenia), even if you’re not exercising. Creatine monohydrate has also been research proven to help in the prevention of age related memory decline. So, it’s not only good for your body, but also your brain too. Recommended brands: Dosage: 5g daily, either with breakfast or in a post workout shake. I hope you’ve found this information helpful and wish you every success in your health journey. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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The 6 Foundations for Men Over 50 to Lose Belly Fat
 
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These Are the 6 Steps Proven to Give You The Best Results: ►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Workout https://fitfatherproject.com/get-free-workout/ ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 ** The 6 Foundations for Men Over 50 to Lose Belly Fat ** In this video, you'll discover the 6 core foundations of weight loss for men that will help you lose weight and keep it off. So say goodbye to trendy diets or quick fix procedures that don't last because it's all about the fundamentals. #1 The Importance of Sleep (1:06) As a man over 50, if you’re not getting at least 6-7 hours of quality sleep each night, you’re fighting an uphill battle with weight loss. Because poor sleep habits make our body extremely resistant to losing weight. If you're in a sleep-deprived state, your body begins to burn off muscle tissue instead of fat, further decreasing your metabolism and results. Hello, flabby gumby. #2 Getting a Schedule Based Meal Plan (2:23) When it comes to weight loss nutrition for men over 50, there are way too many plans offering you a one size fits all, restrictive diet approach. Because, we want long-term sustainable results, and anybody on a strict diet is counting the days until they can get off of it. That last idea is why we emphasize a more inclusive meal plan for weight loss. It doesn’t force you to eliminate all carbs or all fats, and just as important, it offers different timing schedules to fit your daily routine. Sound like a breath of fresh air? Get your free 1-day plan here: http://www.fitfatherproject.com/get-free-meal-plan #3 Hydration is Key (6:32) Remember that old saying ‘drink eight 8oz glasses of water each day’. Well, while that’s a good start, your optimal water target for weight loss is MUCH higher than that. Your actual target is your body weight in lbs/2 + 32 oz (1lb=0.45kg). So for a 200lb man, (200/2 +32), the daily target is 132 oz (1 gallon is around 126 oz). Yes that’s a lot of water, and yes you’re going to be hitting the bathroom frequently, but the benefits are well worth it. Recommended video: Water for Weight Loss (7:00) https://www.youtube.com/watch?v=iUDzG-lTcfA #4 Do 30 Minutes of Daily Activity (8:18) We're not talking about formal workouts here. We're talking about roughly 30 mins of light jogging, cycling, playing with your kids, or even walking. Committing to a consistent routine of daily activity triggers your brain to stop sending constant hunger cues. The easiest place to start working this into your daily routine is to have a step counter and shoot for around 7,000-10,000 steps each day. Because the 30 minutes doesn't have to be done all at once. As long as you're getting it throughout the day, you'll reap the benefits. #5 Weight Loss Workouts - Metabolic Resistance Training (10:13) When talking about the best workouts for weight loss, we want to combine 2 different workouts into one. The first one is strength training and the second is high-intensity cardio. We want strength training to boost our metabolism by building muscle, and we want high-intensity cardio for accelerated fat burning. And the best part about these workouts is that they only take around 25-40 mins to burn fat and boost your metabolism for up to 24 hours afterwards. This Free 24 Minute Workout is what you need for weight loss: https://www.fitfatherproject.com/get-free-workout #6 Use Smart Weight Loss Supplements (12:53) Whenever we talk about weight loss for men over 50, we always address supplements last because they’re ‘supplemental.’ You’ll see much better results from everything else we discussed in this video and most aren't worth the price tag. That being said, we do recommend including certain supplements in your weight loss routine that'll improve your body’s overall function & health. Our top recommendations for men over 50 weight loss: - High-quality multivitamin - Fish Oil (Omega 3 fatty acids) - Probiotics So overall, I hope this video sheds some light on some of the less discussed fundamentals and tips for weight loss. And if you know you're lacking in the lifestyle habits, then you can start tapping into some accelerated weight loss results by getting them in check. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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Seated Cable Row – Full Video Tutorial & Exercise Guide
 
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Subscribe to our Fit Father Project channel here: → http://bit.ly/2oy5N3W Get your free 24-min fat burning workout here → http://bit.ly/2oy68Ug Get your free 1-Day meal plan here → http://bit.ly/2oX1wYv Seated Cable Row – Step-by-step technique - Step 1: Start by sitting on your low pulley machine or on the floor in front of it. Put you feet against the machine and make sure your back is straight. It should not be rounded forward and you should not be leaning backwards. - Step 2: Next you need to grasp the grip of your pulley machine with both hands. Then pull the handle towards you until your shoulders are in line with your body. This is the starting position. - Step 3: You can now take a deep breath and pull the grip towards your sternum. Your arms are the only part of your body which should move; going from straight out in front of you to a 90° bend at the elbow. - Step 4: Pause at the end of this motion, focusing on your shoulders; they should be squeezing together. - Step 5: Return the grip to the starting position slowly, being careful not to go past this point. - Step 6: Pause again before taking a breath and pulling the grip back towards your sternum; keeping your back straight at all times. - Step 7: Repeat steps 3-6 for the prescribed number of reps ** Pro Tip #1: This should be completed after you have done your other back exercises, such as the barbell deadlift or barbell row. Ideally you should be looking to do 2-3 sets of 15 reps. ** Pro Tip #2: When allowing the grip to retract into the machine you must only go as far as your starting position. Rolling your shoulders forward will place excess strain on your sockets. ** Pro Tip #3: Squeeze the handles hard and your shoulders together during the workout to ensure you work your lats as much as possible. Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
How To Barbell Row Properly - Form Guide For Safety & Best Results
 
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Subscribe to our Fit Father Project channel here: → http://bit.ly/2oy5N3W Get your free 24-min fat burning workout here → http://bit.ly/2oy68Ug Get your free 1-Day meal plan here → http://bit.ly/2oX1wYv Barbell bent over row is one of the best back exercises to help increase strength and size in your back. Due to your position, the exercise will also help strengthen core and ab muscles too! The main aim of the Barbell bent over row is to keep your shoulders down and your elbows close to your body. This makes sure you are not using other muscles to take over the pulling action. As I mentioned above, you will also use your core and abs, by holding a strong bent over position throughout the whole exercise. You should keep your belly button pulled back to engage your underlying core muscles and brace your abs to hold yourself in position. If you need something to print off and take to the gym as a reminder, the step-by-step exercise technique is further down this page. How to do a barbell bent over row - Step-by-step exercise technique: • Step 1: Stand in front of the barbell, in a strong athletic stance, making sure your feet are just past shoulder width apart, your back is in neutral alignment and your core is tight. • Step 2: Bending your knees, and keeping your back straight, lower down to pick up the bar and set your grip. You can choose from an over-hand ‘claw’ grip, or a ‘thumb under’ squeeze grip • Step 3: Lift the bar by performing a deadlift move, keeping your back straight and driving through your knees. • Step 4: Bend yourself forward by hinging at the waist and pushing your butt back, so you reach just lower than 45 degrees with your body. Your arms will hang down with the weight just lower than your knee • Step 5: Breathing out, pull the bar into your belly button, making sure you keep your shoulders down and your elbows close to your side. Squeeze your back throughout. • Step 6: Breathing in, lower the bar back to the start point, maintaining neutral spine and a tight core throughout. Step 7: Complete the prescribed number of reps, then using the deadlift motion, lower the weight back to the floor. ** Pro Tip: We recommend starting 3 sets of 12-15 reps.** Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com
Просмотров: 19077 Fit Father Project - Fitness For Busy Fathers
How to Do the Meadows Row - The Proper Form & Routine
 
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Discover this great exercise & these top free fitness resources: ►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Fat Loss Workout https://fitfatherproject.com/get-free-workout ►► FREE Muscle Building Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 ** How to Do the Meadows Row - The Proper Form & Routine ** The meadows row is one of the best-kept secrets when it comes to muscle building exercises that target your back. The famed bodybuilder John Meadows created this exercise as an answer to the problems he was having with building a bigger back. How to Set Up the Meadows Row (1:11) When it comes to the meadows row, all you need to get started is a barbell, some weight plates, and a solid corner that you can push one end of the barbell in to. And when it comes to the weights, try and stay away from using really tall plates like 45’s and go towards 25s. A tall plate will raise the bar too high and keep you from getting the full stretch at the bottom of the motion. Once you have your barbell weighted up and locked into some kind of corner, the next stage of how to do the meadows row is setting up the stance. How to Do the Meadows Row (2:05) Starting in the proper split stance is key for how to do the meadows row properly. We’re going to use an overhand grip to grab the barbell and focus on maintaining a strong flat back in the row position. Additionally, we want to raise the inside hip slightly to create a bigger stretch on the lat that is being worked. This is really the cornerstone of the meadows row exercise and what makes it more effective. Creating a big stretch for each lat and focusing on a slow and controlled motion within each rep. How to Use the Meadows Row in Your Workout Routine (3:55) One of the amazing things about this exercise is that it can be used in a variety of ways. As you’ll discover, it can be used both as a heavy opener to your back routine or as a finisher in a 12-15 rep range at the end of your workout for added pump and contraction. I hope you enjoy this quick demo on how to do the meadows row exercise. Again, a big thank you to bodybuilding legend John Meadows for creating this effective motion, and I highly encourage you to try it out for yourself. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Просмотров: 20464 Fit Father Project - Fitness For Busy Fathers
How To Get Back In Shape Again At Any Age
 
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Check out our FF 30 Day program overview → http://bit.ly/2r8JO1l Get your free 24-min fat burning workout here → http://bit.ly/2oy68Ug Get your free 1-Day meal plan here → http://bit.ly/2oX1wYv Read the full article at → http://bit.ly/2ur8LKA Learning how to get back in shape is possible at any age. All you need to do is follow the 4 basic principles I will lay out in this article and you can be back to your old self in no time. how to get back in shapeWhen most people want to get back in shape, their initial step is to totally change their diet and start a gruelling exercise routine. In most cases, this will come to an abrupt end after 2 or 3 weeks, when you get tired of eating salad and you’re so sore you can hardly move. Maybe you’ve been in this situation in the past? There are 2 VERY important steps to take before you move onto diet and exercise and these are the steps that are most often overlooked. The 2 steps are Mind-set and Sleep. Mind-set shows you how to get back in shape by getting you to answer the questions about why you are starting this journey and what will keep you going during tough times. Getting enough sleep is the step that helps your body recover, rebuild and re-stabilise important hormone levels. Read the full article at → http://bit.ly/2ur8LKA
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Mountain Climbers - Complete Video Tutorial & Exercise Guide
 
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Get your free 24-min fat burning workout here → https://www.fitfatherproject.com/get-free-workout Get your free 1-Day meal plan here → https://www.fitfatherproject.com/get-free-meal-plan Read the full exercise guide here → https://www.fitfatherproject.com/mountain-climbers/ Mountain Climbers – Step-by-step technique - Step 1: Set yourself into a press up/plank position, with your hands just outside shoulder width apart and a straight line through your head, shoulders, hips, knees and feet. - Step 2: Hold your core tight, take a deep breath in and start driving your knees up towards your chest, alternating legs, as you breathe normally. - Step 3: Each time you drive your knee up, maintain the straight line through your body and do not allow your butt to stick up or sag. - Step 4: Each time you drive your knee up, your toe should remain around an inch from the floor. This will help avoid a jumping motion. - Step 5: Set a stopwatch for 30-45 seconds and complete the exercise until your time is up. You can do these in sets, or include them in a circuit with other cardio exercises. ** Pro Tip #1: Start by completing the exercise for 30-45 seconds, in sets or circuits. ** Pro Tip #2: You can find other alternative cardio exercises in our article ’20 Best Exercises For Men’. Enjoy! The Men's Health Experts @ The Fit Father Project For more great workout, fat loss, and muscle building tips for busy fathers, visit our blog here: http://fitfatherproject.com Read the full article here: → https://www.fitfatherproject.com/mountain-climbers/
How to Do Reverse Curls with a Barbell - Big Forearm Exercises
 
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Discover this great exercise & these top free fitness resources: ►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Fat Loss Workout https://fitfatherproject.com/get-free-workout ►► FREE Muscle Building Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Recommended Video: 7 Steps to Build Muscle At Any Age: https://youtu.be/-h48VSoCsd4 Subscribe to our channel here → https://goo.gl/wxghQ5 ** How to Do Reverse Curls - Great Exercise for Building Bigger Forearms ** If you're looking for an exercise to add to your routine to build bigger forearms, the reverse curl is a great option. And in this short video, you're going to discover exactly how to do a reverse curl with a barbell. I'm going to demonstrate the finer form points that make this exercise so effective, along with some recommendations on sets and reps for your routine. Enjoy! How to Do a Reverse Barbell Curl - The Setup (0:31) Not surprisingly, the setup for the reverse curl is pretty simple, just a pair of dumbbells. And if you're unsure about what weight to use, try starting 10-15 lbs lighter than the weight you use for regular bicep curls. Now, what makes the reverse curl different is how we position our grip. Instead of having your palms facing out, we're going to turn our hands over to target the forearm muscle (brachioradialis). The Reverse Curl Form Tutorial (1:00) Now that we've covered the basics of the reverse curl setup let's look at how to do this exercise properly. As you'll discover, there are a few key form points that really drive the effectiveness of this exercise. The reverse curl is all about staying slow & controlled. And if you're interested in taking the reverse curl to the next level, using a pair of fat grips on the dumbbell handles will work those forearms even more. How to Work Reverse Curls Into Your Routine (2:28) Because the reverse curl is more of a finesse exercise, it's best used at the end of your arm workout to get an extra pump on your forearms. Generally, doing around 3 sets of 8-15 reps is going to get you the best results. Hope you enjoy this quick guide on how to do a reverse curl with a barbell. Subscribe and stay tuned for more great tutorials like this! Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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How to Get Wider Lats with the Straight Arm Pulldown - The Complete Guide
 
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Discover this great exercise & these top free fitness resources: ►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Fat Loss Workout https://fitfatherproject.com/get-free-workout ►► FREE Muscle Building Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 30-Day Program here → http://bit.ly/2r8JO1l Recommended Video: 7 Steps to Build Muscle At Any Age: https://youtu.be/-h48VSoCsd4 Subscribe to our channel here → https://goo.gl/wxghQ5 How to Get Wider Lats with the Straight Arm Pulldown- The Complete Guide The straight arm lat pulldown is an incredibly effective exercise for building wider lats if done correctly. It's an amazing exercise for your back, triceps and even some smaller muscles along the side of your torso. But as you'll discover in this video, there are some key form points you need to get the most benefits towards a bigger back. How to Get Wider Lats with the Straight Arm Pulldown - Form (0:44) Unlike other variations of the lat pulldown, the straight arm lat pulldown starts in a standing position with your arms in a raised, stretched position. This creates a great pre-stretch at the start of the motion which plays a big role in the overall effectiveness of the exercise. Now, as you'll see in this video, one of the biggest keys to getting wider lats and a bigger back with this exercise comes down to your hand position. In the shoulder width position, we want to feel like we're internally rotating our hands and almost bending the bar inwards to create a nice constant tension. The Proper Sets, Reps and Routine Recommendations (2:36) Because this is an exercise that's more focused on the finer form points, we're going to be using a lighter weight to really stay slow and controlled. And because of that it's best used as a finishing exercise to your back routine to really zero in on the nice contraction and pre-stretch. Lastly, we want to shoot for a higher rep range of around 2-3 sets of 10-15 reps. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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Best Protein For Weight Loss - The Basics In Under 5 Minutes
 
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Check out our FF 30 Day program overview → http://bit.ly/2r8JO1l Subscribe to our channel here → https://goo.gl/wxghQ5 Our free resources: Check out my FREE 1-Day Meal Plan → http://www.fitfatherproject.com/get-free-meal-plan Get your free 24-min fat burning workout here → https://www.fitfatherproject.com/get-free-workout/ Recommended Videos: The Best Protein Sources For Men- The Definitive Guide https://www.youtube.com/watch?v=U0rnBuEpRMQ&t=2s Full Article Here: https://www.fitfatherproject.com/what-is-protein/ Here's the truth. Protein is one of our most useful tools when it comes to a weight loss diet. Because as you'll discover in this video, not only does it help our body build muscle which in turn boosts our metabolism, it also keeps us full longer than both carbs and fats. So in this quick guide, we're going to cover what protein is, how much of it you should eat for weight loss, and what the best food sources are for protein in a weight loss diet. Protein for Weight Loss: Understanding the Basics (0:37) Protein is one of the 3 main macronutrients (proteins, carbs, and fats). Per gram, protein has roughly 4 calories (fat has 9), and as mentioned before, protein creates the best sense of fullness even though it has fewer calories. A useful trait for a weight loss diet. Protein for Weight Loss: What's the Daily Target? (1:42) Protein is made up of core amino acids that our cells use to repair, grow and carry out important functions. But how much does your body need? From helping over 10,000 guys lose over 75,000 lbs of fat, we recommend that roughly 35% of your daily calories comes from protein. Here's a free calorie calculator to help you find your daily target: https://docs.google.com/spreadsheets/d/1uTgdg9q3I-zz18w34MG3br8vCbpkW-kxLnWw46qxjdI/edit?_ga=2.214412631.1522757133.1537670343-44749779.1516729669#gid=1665600728 For example, the protein target for a 200lb guy would be around 150-175gs of protein per day. Divided up over 3 meals and 1 snack, as we recommend in our 30 day weight loss program linked below, that's around 40-50gs of protein per meal. The No Think Meal Plan in this FF30X program plans this for you: https://www.fitfatherproject.com/ff30x-letter-video/ Discovering the Best Protein Sources (2:49) In this quick guide, we're just looking at the basics of protein sources. For a deeper dive, I highly recommend you check out the article and recommended videos linked above for more details. To recap, protein is such an essential tool when it comes to weight loss. It keeps us full, helps boost our metabolism, keeps us from losing muscle as we diet, and it's the building block of our cells. Watch more videos on our channel on protein for weight loss. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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