7 Essential Steps in Weight Loss For Men Over 40

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If you've ever tried to get in shape with a weight loss program, you know how tough it can be for men. Sure, we tend to lose fat faster because the average male has more muscle mass that the average female. The problem is we tend to want to eat what we've always eaten and figure that we'll work it off with exercise.

Clinical studies have shown that people generally over estimate the amount of exercise they do and under estimate the amount of food they eat. So diet and exercise specialists hear the following quite a lot.

"I've tried to get back to my goal weight in the past and for some reason, always seemed to get started with a lot of enthusiasm then within five weeks, I lose focus or break with my program all together. just can not make it to the goal. "

If you've said this to yourself a few times in your life though you need to step back and evaluate what's missing from your program.

What I've found is that there are usually six parts to the weight loss process for men especially if they are over 40. Men begin to slow down at that age. Their metabolism is lower, their muscles are not as strong and their eyesight declines. Middle age is no fun when you are out of shape.

Here are my six essential steps to weight loss for men over 40. The trick is to keep all six rules in mind when executing your next weight loss program.

1. Get a full checkup

This is vital if you are a man over the age of 40. If you are over weight, you can be looking at diabetes, hypertension, high cholesterol and other health concerns of the modern middle age male.

2. Start with a plan of action

Before you even start a set of pushups, you need to have a plan of action. You need a road map of where you are going and how you are going to get there. It needs to be written down. This plan of action must be accessed daily for the best possible results.I've found that if you miss a day of entering your information, that's no big deal but if you miss two days, you are beginning the slide to failure. The daily session should not take long but it should include putting your basic results down and reviewing your previous results. This is not really for tracking your results on a daily basis but for keeping you on the right track.

3. Eat six small meals

You can not get around the fact that what you eat will influence how much you weigh. Even if you have a thyroid condition (your check up will tell you if you do.) You can positively influence your body fat level by the foods you choose. To keep is simple, eat six meals a day; no meal should be bigger than your fist.

4. Execute strength training and cardio

Alternate your workouts five to six days a week with cardio for no more than 30 minutes and an average of 40 minutes to an hour for strength training. On your strength training days, you should warm up and stretch the way you do on your cardio days.

5. Drink a lot of water

You'll want to get a gallon jug and fill it every morning. If you can get a good water filter for your faucet, get one. Place the jug in the fridge the night before is an excellent way to get things started. Drink your water cold for the thermogenic effect.

6. Get plenty of rest each night

If you are a night owl like me, you'll want to review your schedule in order to get maximum rest for your body. You'll be working your tail off to get to and you'll need the get your muscles to recover properly in order to gain the benefits.

7 Get your head into the game

This plan will not work unless you get yourself squarely committed to doing it every day. Success should be measured in minute by minute decisions. If you mentally check off your water intake, or enter your food portions, that's taking positive control.

Your success will be measured in the amount of positive decisions you make along the journey to your goal. You will slip now and then but if you keep tracking your progress, even when it looks like you are not making much, you will always be able to make adjustments.

Getting back into shape is not easy for men over 40 but you can do it. The health benefits alone are worth the effort. Your love life as well as your self esteem will dramatically improve when you are at your personal best.

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Source by Dennis Francis