3 Top Ways To Naturally Lose Weight Fast

3 Top Ways To Naturally Lose Weight Fast

1)Nutrition

2)Workout

3)Rest

During all my years of working out, and with all of my years of personal training experience, I have narrowed down the 3 top ways to naturally lose weight fast!

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

Now, these 3 ways might seem apparent, but you must understand that these are the most important things you can do. Once you have mastered these areas, you will most likely lose weight. I always condone doing things naturally. In order to grow lean muscle and lose weight, you must follow these 3 top ways to lose weight fast. I will break down the three areas so you can really hone down what you need to do

1st Top Way to Lose Weight Fast – Nutrition

Nutrition is by far the most important thing you can do to lose weight. Follow these steps, as outlined on my website Fitmanfitness.com.

Nutrition is one the top ways to lose weight fast

You might think that your nutrition is pretty good, but it has to be ON POINT in order for you to achieve your goals. So, here are some simple steps that I have developed over many years of experience. And remember, I am a certified personal trainer, and the information I am giving you is free. I want you to become a better you!

Step #1

First, create a MyFitnessPal.com, download the app, and begin inputting your information. Now, this process may take some time, but you need to do this in order to track your calories. This will help you find out how many calories you are consuming on a daily basis, and you may be really surprised at how many or how few calories you are consuming. You do not have to do weeks or months of inputting information. I would suggest at least three days of inputting your information. Once you have inputted your information, scroll down to the bottom of the day you are on, and look at the pie graph. You will not be able to see how many carbs, proteins, and fats you are consuming. 

Step #2

Input your information into the free calorie calculator below provided by Myplate.gov and you will find out how many calories your body needs to lose, maintain weight. Then the calculator will populate a caloric amount that you should shoot for daily.

Step #3

Eat Healthy food – this is not anything new. If you are serious about making a complete lifestyle change, then do it! Don’t have cheat meals. You have a goal, and you need to stick to it. Moreover, you need to be consuming lean meats, fresh vegetables, low fatty foods. The food does not need to be bland, instead season it up! Don’t be afraid of carbs; they have really got a bad rap over the last decade. Carbs and fats provide energy sources for your workouts.

2nd Top Way to Lose Weight Fast – Workout

When you first go to the gym, you might be nervous. Often people just roam around the gym doing random workouts because they just don’t know what to do. One word comes to mind. Structure. You must have some kind of structure and a routine to follow in order to feel confident about your workout. I am a personal trainer, and I have endlessly tried many routines, but I have finally come up with the workout splits that will anyone can follow. Please note, that I have not included the exercises to do within the split. For more articles on how to perform exercises, please visit my website at www.fitmanfitness.com.

Your workout is one of the top ways to lose weight fast

Follow the desired split depending on the amount of time you can spend working out.

3 Day split

  • Chest, shoulders(front and side), triceps
  • Back, biceps and rear delts
  • Legs
  • 4 days off – Active days off

This split is meant for those that do not have a lot of time to get into the gym but want to get a full-body workout.  In order to make this split work well, you will have to continue to implement cardio on your days off, so I recommend doing 2-3 exercises per body part. With this particular workout, you can take your days off in between each workout day. Also, on your days off, try to do some sort of cardio for about 30-40 minutes.

4 Day Split

  • Chest
  • Back
  • Legs
  • Shoulders – front, side, and rear
  • 3 Days off – Active days off

Like the 3 days split, this split is meant for those that do not have a lot of time to get into the gym but want to get a full-body workout.  In order to make this split work well, you will have to continue to implement cardio on your days off.  In addition, be sure to do some sort of cardio for 30-40 minutes on your days off.

5 Day Split

  • Shoulders – front and side delts (calves)
  • Back – Rear back, rear delts and traps
  • Chest – Chest and triceps
  • Legs – Quads, hamstrings, Lower Back, calves
  • Arms – Biceps and triceps
  • 2 days off – Active days off

This split is meant for those that have time to go to the gym 5 days a week. Furthermore, if you can go to the gym 5 days a week, you can focus more of your time on one particular body part. Last but not least, on your days off, do some sort of cardio for 30-40 minutes.

6 Day Split

  • Shoulders – front and side delts
  • Back – Rear back, rear delts and traps
  • Chest – Chest, and triceps
  • Legs – Quads, hamstrings, calves – heavy quads
  • Arms – Biceps and triceps
  • Legs – Hamstrings, quads, and calves
  • 1 day off – Active day off

This split is meant for those that do have a lot of time to get into the gym.  In order to make this split work well, you will have to continue to implement cardio on your days off.

3rd Top Way to Lose Weight Fast – Rest

Thirdly, resting is an important part of this entire equation. By taking rest days, your body will benefit in the following ways:

Rest is one of the top ways to lose weight fast. Fitmanfitness.com
  1. Prevents muscle fatigue
  2. Allows time for recovery
  3. Reduces risk of injury
  4. Improves performance
  5. Supports healthy sleep

So, when you work out and lift weights, you are actually making small tears in your muscles. When you rest, those muscle fibers repair and grow. And when you have more muscle, you’ll burn more calories at rest. That’s because muscle burns more energy than fat. (1)

Now, you may be asking yourself, how am I supposed to rest during a 5 or 6-day split? Well, I have constructed those splits to have at least a day of rest between body parts. Also, you want to be getting enough rest in the evening. Both your body and your muscles need rest.

Conclusion

Your nutrition, your workouts, and your rest are all the most important and top ways to lose weight fast. Above all, these principles all come down to keeping your everyday life simple yet structured. Additionally, Don’t fall for any unhealthy pills, substances, or gimmicks to make you lose weight. Keep your life STRUCTURED, and it will happen! Once you have mastered these areas, you WILL lose weight.

  1. Nunez, Kirsten https://www.healthline.com/health/exercise-fitness/rest-day#doing-rest-right
4 Steps to Build Muscle and Lose weight

4 Steps to Build Muscle and Lose weight

Everyone is looking for an easy solution to losing weight and building lean muscle. There are plenty of workout routines on television, but nothing beats good old fashion hard work. So, follow these 4 easy steps to build lean muscle and lose weight.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

Step #1

Track Your Calories to Build Muscle and Lose Weight

Create a MyFitnessPal.com account, download the app, and begin inputting your information. Now, this process may take some time, but you need to do this in order to track your calories. This will help you find out how many calories you are consuming on a daily basis. You may be really surprised by how many or how little calories you are consuming. You do not have to do weeks or months of inputting information. I would suggest at least three days of inputting your information.

Once you have inputted your information, scroll down to the bottom of the day you are on, and look at the pie graph. You will be able to see how many carbs, proteins, and fats you are consuming. 

Step #2

Calculate Calories to Build Muscle and Lose Weight

Go to the MyPlate Calorie Calculator HERE, input your information, and find out how many calories your body needs to lose or maintain weight. I have also included the calculator below. The calculator will populate a caloric amount that you should shoot for daily. But, DO NOT drop your calories to that amount immediately.

Keep in mind, this calculator gives an approximate amount. If you want a more exact amount of calories, I would suggest seeking a nutritionist or a dietician.

Step #3

Eat Healthy Foods to Build Muscle and Lose Weight

This is not anything new, right? If you are serious about making a complete lifestyle change, then do it!

Don’t have cheat meals. You have a goal, and you need to stick to it. You need to be consuming lean meats, fresh vegetables, low fatty foods. The food does not need to be bland, instead, season it up! Don’t be afraid of carbs; they have really got a bad rap over the last decade. Carbs and fats provide energy sources for your workouts.

I suggest checking out the CDC’s  Dietary Guidelines for Americans 2020–2025. After reviewing this, then go to  MyPlate Plan to see how much you should be consuming. The Dietary Guidelines is quite a bit of information, but if you are serious about this big change, then I suggest checking it out.

Healthy food Fitmanfitness.com
Steps to build lean muscle and lose weight

I advise my clients that nutrition is just as, if not more, important than going to the gym and working out. Every little thing, or big thing, that you consume goes into your body counts as calories. Your mind and focus need to be bigger than your desires. Remember to stay focused and remember the reason why you want to lose weight.

By eating the proper quantities of food, you will be providing the fuel it needs to work out. Also, it aids during recovery.

Your eating habits will revolve around protein, carbs(grains) and fats. You can see a full list at Myplate.gov

Protein

This is the most important nutrient that will build lean muscle. Consuming the correct amount of protein will help you build muscle while reducing body fat. It is important for you to consume lean protein. Here are some examples:

  • Chicken Breast
  • Turkey
  • Tuna
  • Salmon
  • Eggs
  • Fat Free cottage cheese

Carbohydrates/Grains

Fibrous Carbohydates

Carbs have been perceived as being bad, yet fibrous carbs are what you need to fuel your body. You need to consume plenty of fibrous carbs for recovery as well as to fuel your intense workouts. Make sure you consume a variety of fibrous carbs such as:

  • Leafy greens
  • Broccoli
  • Asparagus
  • Cauliflower
  • Kale
  • Cabbage
  • Green Beans
  • Green Peas
Slow Digesting Carbs

These types of carbs are best for fueling your body for training without spiking insulin. You will want to eat these throughout the day:

  • Sweet potatoes
  • Red and white potatoes
  • Rice
  • Oats
  • Quinoa
  • Brown Rice Cakes

Fats

Dietary fats help support muscle growth and general health. Fats also have a negative connotation, but you need them to function all day and for your workouts. Fats should be consumed in moderation. When they are, they help with your testosterone. Here are some examples of good fatty sources:

  • Salmon
  • Lean Steak
  • Avocadoes
  • Extra Virgin Olive Oil
  • Walnuts
  • Almonds

TIP – Get used to prepping your meals ahead of time. Measure all your food, so you know exactly how many calories you are consuming. If you need a good scale to measure food, check out my article, “A Great Tool to Lose Weight and Gain Lean Muscle.”

Frequency of Meals

The best way to consume meals is small amounts throughout the day. Here are some tips to follow:

  1. Eating large amounts of food will likely store fat
  2. Consuming meals with the appropriate nutrients throughout the day provides a steady income of amino acids to help prevent catabolism
  3. You will not overconsume food since your meals are every couple of hours

Step #4 

Get Active!

When you first go to the gym, you might be nervous. Often people just roam around the gym doing random workouts because they just don’t know what to do. One word comes to mind. Structure! You must have some kind of structure and a routine to follow in order to feel confident about your workout. I am a personal trainer, and I have endlessly tried many routines, but I have finally come up with the workout splits. Please note, that I have not included the exercises to do within the split. For more articles on how to perform exercises, please visit my website at www.fitmanfitness.com.

Follow the desired split depending on the amount of time you can spend working out.

3 Day split

Chest, shoulders(front and side), triceps

Back, biceps and rear Delts

Legs

4 days off – Active days off

This split is meant for those that do not have a lot of time to get into the gym but want to get a full-body workout.  In order to make this split work well, you will have to continue to implement cardio on your days off, so I recommend doing 2-3 exercises per body part. With this particular workout, you can take your days off in between each workout day. Also, on your days off, try to do some sort of cardio for about 30-40 minutes.

4 Day Split

Chest

Back

Legs

Shoulders – front, side, and rear

3 Days off – Active days off

Like the 3 days split, this split is meant for those that do not have a lot of time to get into the gym but want to get a full-body workout.  In order to make this split work well, you will have to continue to implement cardio on your days off.  On your days off, be sure to do some sort of cardio for30-40 minutes.

5 Day Split

Shoulders – front and side delts (calves)

Back – Rear back, rear delts, traps (Add biceps if you have time)

Chest – Chest (Add triceps if you have time)

Legs – Quads, hamstrings, Lower Back, calves

Arms – Biceps and triceps

2 days off – Active days off

This split is meant for those that have time to go to the gym 5 days a week. If you can go to the gym 5 days a week, you can focus more of your time on one particular body part. On your days off, do some sort of cardio for 30-40 minutes.

You will notice that I have biceps and triceps there on other days besides “Arms” day. This is a personal preference for me. For some, working muscle groups twice a week yields a better outcome.

6 Day Split

Shoulders – front and side delts

Back – Rear back, rear delts and traps

Chest – Chest, and triceps

Legs – Quads, hamstrings, calves – heavy quads

Arms – Biceps and triceps

Legs – Hamstrings, quads, and calves – Heavy on the Hamstrings

1 day off – Active day off

This split is meant for those that do have a lot of time to get into the gym.  In order to make this split work well, you will have to continue to implement cardio on your days off. 

If you don’t have access to a gym, then you need to get active by doing some sort of cardio. You can create your circuit workout, too. Check out my article “Create Your Own Circuit Workout to Lose Weight Fast.” In this article, I explain how to put together a 30-minute circuit.

In Conclusion

There is no secret pill or machine that is going to help you naturally build lean muscle and lose weight. The workout routines I provided will help you lose weight. You need to eat healthy food and workout. As you can see, 3 of the 4 steps have to do with your nutrition, so take nutrition seriously! By tracking your calories and following these 4 easy steps to build lean muscle and lose weight, you will be well on your way to that body you have always dreamed about. If you have any questions, or if you want to know more about these free workout programs, please check out my webpage at www.fitmanfitness.com

3 Best Exercises to Build a Wider Back

3 Best Exercises to Build a Wider Back

Follow these exercises to get a WIDER back!

So, you have been going to the gym for a while or you are just starting out, and you want to know how to get a broad, defined back? Check out these exercises below to build a wider back.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

The Issue

You want the following:

  • A broad back
  • A wide back, or
  • You have a job that requires a lot of pulling or lifting motion, and you want to be stronger

The Anatomy of the Back

The Latissimus Dorsi Muscles, or Lats, are the large muscles on both sides of your back, and these muscles are what create the “V-shape.” The Lats are responsible for adduction, extension, and internal rotation of the shoulder. 1

The Insertion Point

Bicipital groove of the Humerus

The Origin

  • Spinous processes of T7 – L5 vertebrae.
  • Iliac crest of sacrum.
  • Thoracolumbar fascia
  •  The inferior angle of the scapula
  • Lower three or four ribs
Grow bigger lats. Fitmanfitness
Insertion Point and Origin’s of Latissumus Dorsi

Follow the fiber of the Back Muscles

As I explain to my clients when trying to build lean muscle, you must remember to follow the muscle fibers. Notice in the illustration above the direction of the fibers. The lat muscle goes from the upper arm and curves down to the lower spinal area. It is really important that you pay attention to the Insertion Point’s, the Origin, and the direction of the muscle fibers.

The Exercises to Build a Wider Back

Warm up and Stretch

Be sure to always warm-up and stretch the back muscles prior to working out. In doing so, you will less likely to pull a muscle.

The Lat Pull down

There is no secret that the lat pulldown is the most common exercise, but you have to make sure you are doing this exercise correctly. When done correctly, this is arguably the best exercises to build a wider back. To perform this exercise, sit down on the bench and grab the bar just out of shoulder-width with your hands over the bar, palms facing away from you. Put your desired weight, but do not use excessive weight on this exercise. Understand that you will build lean muscle by performing the exercise slowly and with a controllable weight.

Lat pull down Wide Back Fitmanfitness.com

Activate your core, put your chest out, and pack your shoulders (Shoulders back and down). With the above illustration in mind, pull the bar down to your upper chest. Make sure that when you lower the weight your elbows go down and towards the sides of your body. This will ensure that you get a full contraction of the muscle. When you raise the weight back up, control the weight, and go slow.

3 Exercises to build a wider back. Fit Man Fitness
3 Best Exercises to Build a Wider Back

The One Arm Pull down with Cables

This is a great exercise for the full contraction of the lats. To begin this exercise, you will need to be using a cable machine or resistance bands. If you don’t have a set of resistance bands, check out this blog post, and get yourself some. Stand in front of the cable machine bent over at the waist, and put the cable to the very top on the machine. Grab the handle with one hand, keep your arm straight, and pull the weight down. Your arm is going to remain straight through the movement.

As you bring it down, bring the handle and your elbow just past your body. That is one rep. Afterward, slowly bring the weight back up to the top and really stretch out your lat. An alternative this exercise is the pulldown with a bar, but I find that you can get a better contraction using a one-arm version since you can bring your arm back past your body.

The Underhand Bent Over Row with a Barbell

Because the muscle fibers of the lats run diagonally, you will want to incorporate exercises that target the fibers both vertically and horizontally. The first two exercises are great for targeting the fibers vertically, and the bent-over row is a great exercise for building width and targeting the muscle fibers horizontally. Put your desired weight on the barbell. Put your feet shoulder-width apart, pick up the weight, and bend over at a 45-degree angle. Grip the bar with your palms facing up and shoulder-width apart. Now, bring the weight up to your rib cage area. Bring the barbell as far as you can and contract the lats. Lower the weight in a controlled manner.

Barbell Row. Great exercise for middle back
Barbell Row

Nutrition

Nutrition is an important part of any workout program, and if you are not taking in the correct amount of proteins, carbs, and fats, you will not see any gains; in turn, you will not grow a wider back.

Go to my free calculator’s page on my website fitmanfitness.com, and input your information. Once you have done that, I suggest going to MyFitnessPal, sign up for a free account, and put in everything you eat for 3 days in the food diary section. You will then need to compare your results from my free calculator to the number of calories you are consuming daily. Please, do this step! As a personal trainer, and someone that has been doing this for a long time, I cannot stress the importance of feeding your body proper nutrition.

In Conclusion

These are the 3 best exercises to build a wider back. By using resistance training, you will definitely build muscle. You must remember to contract the muscle from origin to the insertion point. By doing so, you will build lean muscle. As you progress, you can increase the weight you are using. Use the three exercises, feed your body the correct macronutrients, and you will be on your way to getting a wider back. If you have any further questions, please visit my webpage www.fitmanfitness.com, and contact me.

References
  1. Wikipedia, “Latissimus Dorsi Muscle.” May 28, 2020

*The information provided on this website is not intended to replace a face-to-face relationship with a qualified health care provider and is not intended as medical advice. The material provided here is for educational and information purposes only. The information contained in this site should not be used to diagnose or treat any illness, disorders, disease, or other health problems. By using this Website, you agree to absolve me of any liability or loss that you or any other person may incur from the use of the information, products, or materials that you request or receive through or on my Website. 

A Great Tool to Lose Weight and Gain Muscle

A Great Tool to Lose Weight and Gain Muscle

Do you eat right, yet you are still not shedding the pounds? Do you go to the gym every week, and the pounds are not coming off? Chances are you are not eating the correct amounts of food. In this article, I will explain why this is a great tool to lose weight and gain lean muscle.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

Some may think that the best tool is a weight set, a particular machine, a pill, or something you buy off an infomercial. But that is not the case. The tool that I recommend to my clients is usually less than $20.00, and It can be found on Amazon. Check out this food weight scale!

CLICK ON THIS LINK TO PURCHASE THE FOOD SCALE

Here is the strategy that I recommend to my clients!

Step 1 – Join MyFitnessPal

Getting the MyFitnessPal app is a life-changer. Sign up for the app, start putting all your food nutrition information into the app, and check out your end results. The app has a pie graph that shows how many carbs, fats, and proteins you are consuming.

I recommend jotting down what you eat for 3 days and take an average of that. Now that you know how many calories you are consuming, you can begin using the food scale to your advantage. A great feature of MyFitnessPal is that you can scan the barcode of the food you are consuming. This takes out the hassle of looking up every food item that you are inputting.

Step 2 – Check out your MACROS

Consume the right nutrients
A great tool to lose weight and gain muscle

Workout Lingo – “Macros” – Macronutrients are those nutrients required in large amounts that provide the energy needed to maintain body functions and carry out the activities of daily life. There are 3 macronutrients – carbohydrates, proteins, and fats – Sciencelearn

So, if you are eating too many macros, or larger amounts of food than what your body needs, then you may be putting on unwanted pounds. Or, if you are not eating enough macros, then you will not be able to put on lean muscle.  Focusing on your macro intake is essential. Many people do not realize how important a well-balanced nutrition plan is.

Step 3 – Calorie Counter

After inputting your information into MyFitnessPal, go to my calorie counter at www.fitmanfitness.com. Input your information into the calculator, and you can see how many calories you should be consuming daily. Keep in mind, the calculator provides a general caloric amount that you should be shooting for. If you want an exact caloric amount, as well as an exact nutrition plan, then you need to seek the advice of a registered dietician or nutritionist.

Step 4 – Measure your Food with the Food Scale

Once you find out how many calories you are consuming, and how many you should be consuming, your next step is to adjust your caloric intake accordingly. This is where the food scale comes into play. If you really want to get serious about working out and eating healthy, then you need a food scale to see how many macros you are consuming on a daily basis.

Tip – You do not have to count your calories or measure your food for the rest of your life. Once you narrow down the percentages of macros you need to be consuming, you will eventually know the quantity of food you need to consume just by eyeballing the food.

This product from Amazon is essential if you want to lose weight or gain lean muscle. I explain to my clients daily the importance of counting calories and measuring your macros. This food scale is a necessity to keep the weight off.

Now is the time to get serious about your diet and start consuming healthy food and the right amount of food. This is why I believe this is a great tool to lose weight and gain lean muscle.

Armand Reixach and Fitmanfitness.com are participants in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com

Best Strategy to Lose Lower Belly Fat

Best Strategy to Lose Lower Belly Fat

Have you been working out for a long time, and you still can’t seem to get rid of that lower belly fat?  You are definitely not alone. This is a HUGE subject that needs to be brought up more often. In my case, I was losing weight, yet I could not get my lower stomach to flatten out. I finally realized, through research, that it was not fat, yet it was Anterior Pelvic Tilt. Keep reading and you will find out what the best strategy is for men to lose lower stubborn belly fat.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program, especially if you have had any type of back surgery.

The Issue

Many men in their mid-life have tried everything to get that stellar picture-perfect physique with no success. And why? The reason is that you probably have a condition that is a direct result of bad posture in your pelvic region also known as Anterior Pelvic Tilt or APT. In a recent study, the pelvic angle in 65 males was prevalent in 85% of the men. An anterior pelvic tilt will naturally extend the lumbar spine which will cause lordosis. See A in the diagram to the right titled a)lordosis.

 More than likely, you have spent a large part of your life either sitting down, not working out, and/or not stretching; your muscles have become accustomed to being in a certain position, so when you stand, your shortened hip flexors pull the pelvis into an anterior position. Your muscles in your hips, or hip flexors, have shortened, your hamstrings and glute muscles have lengthened, and your abdominal muscles are weak. In turn, the front of your pelvis rotates forward and the back of your pelvic rises. So, in other words, the front of your pelvis is pulling down which is making your stomach protrude outwards.

How to get rid of lower belly fat. fitmanfitness

Anterior Pelvic Tilt

The most common symptoms of Anterior Pelvic Tilt are:

  • Poor posture with a protruding lower belly
  • Tight Hamstrings
  • Lower back tightness
  • Lower back pain
  • Weak Glute and abdominal muscles

You can assess if you have Anterior Pelvic Tilt simply by performing The Thomas Test:

  • Ly down a table or bench that can support your weight with your legs hanging down off the edge at the knees
  • Pull one leg with both hands at the thigh without raising the torso
  • If the back of the lowered thigh raises up from the table, then more than likely you have tight hip flexors

These are five of the best strategies to lose that lower stubborn body fat

Pay attention to your posture and the way you sit

You want to try to retrain the way you stand and sit. So, if you are standing in line at a store, focus on the direction of your pelvis. If you see that it is tilted downwards, then you simply tilt your pelvis up and hold that position. If you are sitting, then focus on your posture and how you sit. Take a look at the illustration below for tips for correct sitting posture.

Tips on sitting posture. fitmanfitness
Crunches Fitmanfitness.com

Incorporate Ab exercises to strengthen your abdominals

When you have Anterior Pelvic Tilt, most likely your abdominal muscles are weak. So, incorporate abdominal strengthening exercises such as crunches and leg lifts in your workout.

Improve hip mobility with Pelvic Tilts

Lie with your back on the floor in a neutral position with your legs bent and toes facing forward. Next, pull your belly button in toward your spine, pushing your pelvis up toward the ceiling. You can put your hands on both sides of your pelvis so you can feel your pelvis moving while performing the exercise. Make sure you tighten your gluteus and hip muscles as you tilt your pelvis forward. Release and do it again. This exercise alone will allow you to see where your pelvis should be positioned. Do not confuse this exercise with a Glute Bridge. You will not be extending your body off the ground; move your pelvis up and towards your belly button.

Improve hip mobility and stability with Glute bridge

Lie on back with bent knees hip distance apart, and feet flat on mat under the knees.

Engage your core and squeeze your glutes as you lift your hips so they are straight.  Hold, squeezing tight for about 10 seconds, and return to the mat with control. The image below shows the final step of the glute bridge.

Glute bridge improves mobility
The best strategy to lose lower stubborn belly fat

Kneeling leg lift

Get down on your hands and knees and place your hands on the floor shoulder-width apart. Align your hips with your knees, and make sure your back is parallel to the ground so your pelvis is in a neutral position. Pull your belly button in toward your spine and arch your back as you exhale. Hold for a couple of seconds, and then bring your spine back to the neutral position.

Extend one leg back and lift it until it reaches the same height as your body so your lifted leg and body are in alignment. Keep your spine in a neutral position. Hold this position for up to 5 seconds, lower the leg, and repeat up to 10 times. Perform on both legs.

Should you see a specialist for APT?

If you are a younger adult or child, or if you are experiencing pain as a result of the anterior pelvic tilt, then you should see a specialist prior to performing any exercises or stretches. Consulting a doctor to check this out would be beneficial because a doctor can explain your anterior pelvic tilt, and your dr may be able to come up with a solution for you.

In Conclusion

Now, anterior pelvic tilt may not be the only problem causing your stubborn belly fat. You need to realize that there may be fat on your lower belly, and you may need to reduce your calories just to lose that fat. My suggestion would be to go to the Calculators Page of my website, input your information, and make sure your nutrition is up to par. The best thing to do is recognize that you have an imbalance in your lower stomach and pelvic area, and there may be a way to fix it. Take a few minutes and really evaluate your body. You can go to Fitmanfitess and check out the latest articles to get more tips and strategies to lose weight. I hope this article helps, and I can assure you that this is the best strategy to lose lower belly fat!

3 Weight Loss Tips for Men Over 40 Years Old

3 Weight Loss Tips for Men Over 40 Years Old

More than two-thirds of the adult men in the United States are either overweight or obese, and more than 40% of adults between the ages of 40-59 are obese! What happened to us? Here are 3 weight loss tips for men over 40 years old. 1

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician. a nutritionist or registered dietician prior to starting any workout or nutrition program.

1) Drop the Ego When Eating

Nutrition – The first weight loss tip for men

You don’t need to diet, but you do need to count your calories if you want to lose weight.  Success in losing weight is all about counting how many calories you eat and how many you burn, or “calories in, calories out.” Your body only needs so many calories in a day to function, so if you eat more than your body needs, then you will gain weight.

And, if you eat fewer calories, then you should lose weight. This sounds easier said than done, right? But, It doesn’t have to be complicated.

Follow these simple steps to make sure your nutrition is on point. Keep in mind that I am not a nutritionist. I am a Certified Fitness Nutrition Specialist and a Certified Personal Trainer with ACE. If you need an exact nutrition program, then contact a nutritionist.

Step #1 – TRACK YOUR CALORIES

Create a MyFitnessPal.com account, download the app, and begin inputting your information. Now, this process may take some time, but you need to do this in order to track your calories. This will help you find out how many calories you are consuming on a daily basis. You may be really surprised at how many or how few calories you are consuming.

You do not have to track weeks or months of inputting information. I would suggest at least three days of inputting your information. Once you have inputted your information, scroll down to the bottom of the day you are on, and look at the pie graph. You will now be able to see how many carbs, proteins, and fats you are consuming.

Keep this information handy for when you are done with step 2.

Step #2 – ADJUST YOUR CALORIES

Now that you have tracked your calories with the Myfitnesspal.com app, you need to see how many calories you SHOULD be consuming.

GO TO MY FREE CALORIE CALCULATOR HERE

Input your information, and find out how many calories your body needs to lose or maintain weight. The calculator will populate a general caloric amount that you should shoot for daily.

Keep in mind, the calculator provides a general caloric amount that you should be shooting for. If you want an exact caloric amount, as well as an exact nutrition plan, then you need to seek the advice of a registered dietician or nutritionist.

So, not only should you be eating the right amount of calories, but those calories need to consist of the right amount of proteins, carbs, and fats based on the Myfitnesspal.com results. If they do not, then adjust them accordingly, and slowly. Do not drop your calories day to day, yet adjust them weekly.

Step #3 – EAT HEALTHY FOOD

This is not anything new, right?

If you are serious about making a complete lifestyle change, then do it! Don’t have cheat meals. You have a goal, and you need to stick to it. You need to be consuming lean meats, fresh vegetables, low fatty foods. The food does not need to be bland, so season it up! Don’t be afraid of carbs; they have really got a bad rap over the last decade. Carbs and fats provide energy sources for your workouts.

As a personal trainer, I always advise my clients to not overcomplicate things. Nutrition is SO important to your new workout. I have spent many years making others happy by teaching them what to eat, how to eat, and when to eat.

Once you begin eating right, you will feel better and you will have better workouts because you are fueling your body with the exact number of calories and the exact percentages of proteins, carbs, and fats. 

Meal Plan Fit Man Fitness
Eat your Veggies

There is no excuse that you cannot eat several servings of veggies each day. Eating a diet containing vegetables may reduce your risk for stroke, cancer, heart diseases, and type-2 diabetes.

You can check out the CDC’s Dietary Guidelines for more information on eating healthy. This is the best source to follow as a team of scientists has developed these guidelines.

Put Down The Junk Food

Junk food and fast food has become a huge problem in society. Hamburgers, pizza, and large coffee drinks are all part of the problem. These all have empty calories that will surely put you in a caloric surplus.

For example, a Venti Mocha Frappuccino contains about 500 calories. This is about 25% of the Recommended Daily Intake for the average man, and it has 10 grams of Saturated Fat. You need to stay focused on your life and what you are eating every day if you really want to lose weight.

Eat Protein to lose weight Fitmanfitness

The best sources of protein are meats, fish, eggs, and dairy products because they have all the essential amino acids that your body needs. A simple diet containing the right amount of protein, grains, and fats will go a long way to losing weight.

2) Next, Get a Membership

Joining a Local Gym is the Second Weight Loss Tip for Men

This is one of the most important weight loss tips for men!

Finding time to work out can sometimes be difficult, but you need to find time to get some resistance training into your workout regimen. Resistance training has been shown to increase muscle mass in men, and maintenance of lean muscle is essential for being able to burn more calories while you are resting. I would recommend no less than 3 times a week in the gym.

Incline Press Loss Weight Fit Man Fitness Armand Reixach

Your workouts need to consist of resistance training and cardio training. To help, you can find some excellent workout programs at www.fitmanfitness.com. On my website, I have routine splits for 3 days, 4 days, 5 days, and 6 days. When training my clients, I find that they feel more accountable if they are actually putting some money into a gym membership.

So, joining a gym is definitely one of the most important weight loss tips for men.

3) You Need to Get Mentally Tough!

Working Hard is the Third Weight Loss Tip for Men

Regardless if you are using a current workout program, or if you have never worked out before, you need to keep your “mind in the game.” Stay focused. You not only have to keep your mind in the game, but your friends and family need to understand where you are coming from.

Reaching your goals takes a lot of effort, mentally. Focus on what is important to you. Personally, I was an overweight teenager, so I feel like I need to continue working out so that I never get to that point again. So, find that “thing” that drives you.

In Conclusion

These are the 3 best weight loss tips for men over 40 years old! There are going to be times when you want to give up. There are times when you will want to give in to temptation, but you need to stay focused. A good way of staying focused is to create a list of goals and constantly review those goals. This will keep you in tune with what you want to accomplish.

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