Becoming A Fit Man: Top Five Tips For Losing Weight

Becoming A Fit Man: Top Five Tips For Losing Weight

Do you want to feel like a WINNER?!

For any of you that have read my articles, you know that I am a personal trainer. I was once overweight, and in my early years, there was no internet. The only thing that we had to go off was either a random bodybuilding book or hearsay on what you need to do to lose weight. Several things come to mind that will take the complication out of losing weight and becoming a fit man. In this article, I will give you the top five tips on the basics of losing fat and becoming a fit man!

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. Consult your physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

What does becoming a Fit Man mean to you?

I know what it means to me; it’s simple. It means being happy with who I am. Now, there are a few “habits” that you can improve on daily so that you can be happy with what you see in the mirror.

1. Track Your Calories

Tracking your calories is probably the most important thing you can do to lose fat. I use Myfitnesspal.com to track my calories. It is a free app, and it is an easy setup.

Myfitnesspal track your calories

Once you set up your free account, start inputting the food you eat on a daily basis. You do not need to track your calories for the rest of your life. But, you do need to take several days or weeks to understand what you are putting into your body, then you need to adjust accordingly. You can check out some of my workout plans at Fitmanfitness.

2. Increase Your Activity

Increasing your activity is such an important part of this entire equation. I love going to the gym. I could go the gym everyday and work out with weights; It is something that I love and will always do. However, going to the gym is not for everyone.

I understand some people do not have a gym near them, or the gym may be too expensive or too far away. I suggest buying your own weights. During the pandemic, my gym was closed for over a year in Southern California. So, I went to Target and bought some dumbbells and I bought some resistance bands online. I walked or ran every day and I did some sort of resistance training for each body part.

Resistance bands Arms workout FItmanfitness

Try Something New, Like Krav Maga!

I began studying Krav Maga about 15 years ago. It is so much fun! It not only builds your confidence but it is an amazing workout. Every single time I train, my shirt is drenched with sweat afterward. You will constantly be practicing punches, kicks, blocks, elbow hits, and knee hits. Krav Maga is a type of practical self-defense. You will learn how to avoid being stabbed with a knife, and how to rip a gun out of someone’s hand and use it against them.

Krav Maga Fitmanfitness

And, it doesn’t matter what age you are? During my years of training, I have gone toe-to-toe with older men, kids, and women. There was a teenage kid that I was training with. I asked why he was learning Krav Maga, and he told me that he kept getting pushed around and bullied. Understanding punches and kicks helps so much, just in case something goes down and you need to defend yourself, even if you are a teenager.

Check out this video I found, and you will see just how intense it can get! A lot of these moves are advanced, but you will get a good idea of the intensity.

Check to see if you have a Krav Maga location near you. Just do it, you will not regret it! And, you will WALK MUCH TALLER!

3. Cut Out Cheat Meals

Yep, just don’t do it. Some say, “It’s ok if you have one cheat day a week.” Nope, don’t even think about it. The chances of you completely screwing up your eating patterns grows if you have a cheat day. Why would you jeopardize all that hard work, just to put all those pointless calories back into your body?

My advice is to prep your meals ahead of time with the appropriate amount of carbs, proteins, and fats. If you go out to eat, make sure you eat clean food. And, if you have family members in your house that want to continue eating crap, then make sure you keep it out of your sight. Out of sight, out of mind, right? If you get hungry in between meals, then eat an apple or pear. Remember, this is a lifestyle change, so treat it accordingly. As a personal trainer, I cannot prescribe nutrition plans, so I would suggest seeking advice from a nutritionist.

Eat healthily. Fitmanfitness

4. Be Consistent

Don’t work out for 2 days, then take 3 days off, and think that you will be able to keep shedding fat. You need to be consistent with your workouts as well as your food intake. Take this seriously! If you want to shed fat, then you need to consistently exercise. You should be getting some form of cardio each day if you can. Walking, running, weights, swimming, etc. Do things that you like to do, and if you have never tried something, then figure out how to do it.

Keep a log of the days you are going to workout and the days you are going to take off. Keeping a workout plan will help you stay consistent.

Workout plan Fitmanfitness

To shed that weight, you need to burn calories while eating the correct amount of food. You can check out my fitness calculators to help you along your journey. Check them out at Fitmanfitness.com.

5. Get Enough Sleep and Avoid Drinking Alcohol

Getting enough sleep is important to stay in good health. So, If you don’t get enough sleep you increase your chances of type2 diabetes, obesity, high blood pressure, heart disease and stroke, and poor mental health.(cdc). Based on a CDC study, adults should be getting more than 7 hours of sleep per night.

Here are 6 Habits that the CDC says will help you improve your sleep:

  • Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
  • Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
  • Remove electronic devices such as TVs, computers, and phones from the bedroom.
  • Avoid large meals, caffeine, and alcohol before bedtime.
  • Don’t use tobacco.
  • Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
Sleep for good health Fitmanfitness

Avoiding alcohol is your best bet to losing weight. While the CDC says it is ok to drink 2 drinks or less in a day for men or 1 drink or less in a day for women, I say that it is added calories. 1 can of beer is 154 calories! Now, if you are should only be consuming 2500 based on your results from this Calorie Counter, then it will add up pretty quickly. Keep in mind, the calorie counter gives an approximate amount of calories. If you need an exact amount, then I suggest consulting a physician or nutritionist.

In Conclusion

These 5 tips will help you become a Fit Man! Tracking your calories, increasing your activity, cutting out cheat meals, being consistent, and getting enough sleep are the best ways of shedding weight. As a personal trainer, I have helped people achieve their goals. And, my entire purpose behind writing these articles is to help you become a better you. Welcome to the Fit Man Family if this is the first article you have read. You can check out the rest of my articles at Fit Man Fitness.

Celebrity Weight Loss: How Did Action Bronson Lose 125 Pounds?

Celebrity Weight Loss: How Did Action Bronson Lose 125 Pounds?

Whether you like Rap music or not is beside the point when it comes to this viral story. Action Bronson is an American Rapper, writer, chef, and television presenter. (1) Check out this video/interview that Men’s Health did, and you will find out everything you need to know about Action Bronson’s weight loss.

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, nutritionist, or a registered dietician prior to starting any workout or nutrition program.

Action Bronson’s Weight Loss: A Personal Trainer’s Perspective

Now, I’m a personal trainer, and it’s stories like this that drive me to help others. Moreover, one thing about Action Bronson is that he explains things raw, and he doesn’t sugar coat it. As a personal trainer, I admire his drive to weight loss. I would love it if all my clients have this drive. Action Bronson is a 37-year-old who, like a lot of men that age, wake up one day, take a long hard look in the mirror, and they decide they need a change.

In the interview, he said, “there are no magic tricks, it’s all hard work and dedication.” And, If you have seen Action in any of his shows, he overate and smoke in every episode. So what changed him? It was that one moment that changed his life when he stepped on the scale and saw 375 pounds. He knew then that he had to change. Some of us have moments like this that scare us into reality. I had the same thing happen to me when I was in my teens.

How I can Relate to Action Bronson

Throughout my teenage years, I was overweight, and I remember the time I decided to change. It wasn’t gradual; I was lying in bed one evening, I was turned to my side, and I was staring at the clock. The time was 9:11 p.m. I had managed to scarf down an entire large pizza, along with a couple of cheesy breadsticks. It had only taken 3 hours for that pizza to get into my stomach and cause an unbearable, gut-wrenching feeling within the pit of my stomach. I crawled into a ball, and I remember repeating to myself, “I need to change, I need to change.” 

Armand Reixach III Weight Loss


I made a conscious decision that night to change what I was doing to my body. So, I started changing what I ate, and I began working out.  It took me years to learn how the body works. And, to this day, I am still learning. It wasn’t till recently that I really looked at the big picture of what needs to be done. There is no secret to getting the perfect body. There is no diet pill or rolly ab exerciser that will magically turn you into a lean machine. Just stop the madness of falling for the marketed diet and muscle gainers, PLEASE! You don’t need a 9:11 pm moment as I did, but you do need to face yourself in the mirror and make the change. 

The Workout for Action Bronson’s Weight Loss

A Summary of Action Bronson’s Circuit Workout:

Circuit 1

  • Jammer Press – 10 reps
  • Slam Ball – 10 Reps
  • Upright Cycle – 15 seconds
  • Rest and repeat circuit 4 times!

Circuit 2

  • Lateral Raise – 24 Reps
  • Feet Elevated Push Up – 15 Reps
  • Neutral Wide Grip Low Row – 15 Reps

Circuit 3

  • One Arm Jammer Press – 8 Reps Per side
  • Slam Ball Slam – 10 Reps
  • Medium Slam Ball – 10 Reps

Like Action says, It’s not about how much weight you are lifting, instead it’s about the movement. You want to build a foundation.

Nutrition Tips for Action Bronson’s Weight Loss

Even as a personal trainer, these types of stories are inspirational to me. Action Bronson’s weight loss is attributed to hard work and nutrition. In the video, Action describes his meals and gives some pointers. Here are some that stood out to me.

  1. Breakfast – He gets a good protein source of eggs
  2. Pre-shake and Post shake – Great fuel before exercise and great to feed after exercise.
  3. Lunch – He eats immediately after exercise and has eggs or chicken and broccoli
  4. Snacks – Seasoned nuts, a healthy shake or soup
  5. Dinner – Light dinner with chicken and broccoli
  6. He goes light on carbs – He stays away from pasta
  7. Dessert – He eats fruits

Action does not give the exact amount of food that he eats, and he does not break down the macros. But, he does describe the foundation for having a healthy nutrition structure. As you can see, Action limits his carb intake. He is battling weight loss, so he is keeping his carbs low, fats minimal with olive oil, and his protein is intake is high.

I practice many of these concepts. You can check out my articles at Fitmanfitness.com. I always promote changing your life for the better. You need to stay positive, make that change, and keep moving forward!

3 Best Tips for Post Covid Weight Loss

3 Best Tips for Post Covid Weight Loss

Follow These Tips For Your Post Covid Weight Loss and Muscle Gain

As a personal trainer, I have been trying to come up with topics to help you during these crazy Covid times. And, I find that researching various health topics helps me feel accomplished. So, If your gyms are still closed like mine, then take that time you usually spend at the gym to research some new health topics, and when gyms open you will be ready to hit the ground runnin’. I have come up with the 3 best tips for post covid weight loss and muscle gain.

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.

Tip #1 for Post Covid Weight Loss

GO BACK TO CLASS! ANATOMY 101

Learn how to download a human anatomy chart to your phone or find a reputable website to see human anatomy. In return, you will be that much wiser about your body. Now, you don’t need to go worryin’ about the long anatomy names and memorizing them. Just understand what the muscles are, how they make your body function, and pay particular attention to the way in which the fibers run.

Check out this illustration! If you have read any of my articles, you will know that I will always tell you to pay attention and always follow the muscle fibers to gain lean muscle. This will ensure post covid weight loss and muscle gain.

Front Anatomy. Know your anatomy for weight loss and muscle gain
Rear Anatomy. Know your anatomy for weight loss and muscle gain

Tip #2 for Post Covid Weight Loss

Freshen up on your Nutrition

If you have read any of the articles, you will know that another point that I try to make is that your nutrition needs to be on point to gain any lean muscle or lose weight. I cannot stress this enough. On my sample workout programs Workouts, you can see these points in greater detail. Follow these steps for your post-Covid weight loss and muscle gain.

Step 1

Create a MyFitnessPal account for free. Go here Myfitnesspal Once you have done this, input all of your food for 3 days and get your average of your Carbs, Proteins, and Fats.

Step 2

Utilize the free Calorie Calculator provided by Myplate to see how many calories you should be consuming. Keep in mind, the calculator gives an approximate amount you should be consuming. If you want a prescribed meal plan with exact calories, then you should seek the advice of a nutritionist. I have provided the Myplate Calorie Calculator below:

Step 3

Eat Healthy food – Plain and simple: Eat clean food and the correct amounts.

Tip #3 for Post Covid Weight Loss

Create Workout Programs

Take a hard long look in the mirror! Really hone in on your body and figure out which muscles you are lagging in. I know we are trying to get by with minimal to no gym use, but you can really take a little extra time to research your anatomy like in Tip 1 and apply that to create an up to date workout for yourself. I have the same workout on my website Fitmanfitness.com.

For example, for myself and at this point of my life I know that I would like to build some lean muscle on my calves and forearms, so I will put some extra sets on another day, or I will add extra exercises to my workouts. Below is a sample of my 5 Day Workout that you can find on my website here Fitmanfitness Workouts. I also have 3 day, 4 day, and 6-day workouts.

Day 1

Shoulders – Front and side delts (calves)

Front Shoulders

  • Shoulder Press – 3 sets of 8 reps
  • Front shoulder raise with cable bar – 3 sets of 12

Side Delts

  • Front barbell raise – 3 sets of 8 reps
  • Side delt raise with cable – 3 sets of 12

Calves

  • Add calves to your workout if you have time and if you want to work on your calves
  • Seated calf raise – 4 sets of 12 or until failure

Day 2

Upper Back, Rear Delts and Traps

Upper Back

  • Lat pull down or pull ups – 3 sets of 10
  • Underhand bent over row with barbell – 3 sets of 8
  • Cable row – 3 sets of 8
  • One arm row – focus on scapular isolation – 3 sets of 8

Rear Delts

  • Bent-over dumbbell lateral raise – 3 sets of 8 reps
  • Rope Pulls – 3 sets of 12
  • Standing cable reverse fly – 3 sets of 12

Traps

  • Barbell Shrug – 3 sets of 8 reps
  • One Arm Cable shrug – 3 sets of 12 reps

Day 3

Chest and Triceps

Chest

  • Incline Press Machine – 3 sets of 8
  • Dips – lower chest 3 sets of 12
  • Pec Deck Machine – 3 sets of 8

Triceps

  • Skullcrushers – 3 sets of 8
  • Rope pushdown – 3 sets of 8

Day 4

Quads, Hamstrings, Lower Back, Calves

Quads

  • Squats – 3 sets of 10
  • Leg Press – 3 set of 8
  • Leg Extension – 3 sets of 8 or till failure

Hamstrings

  • Deadlift – 3 sets of 8
  • Leg Curl – 3 sets of 8 to failure

Calves

  • Seated calf raise – 3 sets of 10-12
  • Standing calf raise – 3 sets of 10-12

Day 5

Arms – Biceps and Triceps

Biceps

  • Standing curl (hands angled in) 3 sets of 10-12
  • Dumbbell curl hands angled out – 3 sets of 10-12
  • Hammer Curl – 3 sets of 8

Triceps

  • Skullcrushers – 3 sets of 8
  • Rope pushdown – 3 sets of 8

Forearms

Behind the back forearm curl – 3 sets to failure

Day 6 and 7

On your days off, do some sort of cardio. You need to be active, so do about 30 to 45 minutes

Conclusion

To wrap it up, you will want to learn your anatomy, figure out your nutrition, and plan your workouts! If you have extra time, do as much research you can for when you can do a full program. Do these things, and you will be on your way to a better you. I have been training clients for over 10 years, and I find that my clients get better results when they take the time to understand how the body functions and how muscles work.

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

Child Obesity During the Lockdown

Child Obesity During the Lockdown

Within the last week, I read an article, “COVID 19 Lockdown Worsens Child Obesity, “ by Marcy Robinson, and I felt obligated to share this information with the masses. As a child and teenager, I was obese, and I was uninformed on what I was putting into my body. I am now a Certifed Personal Trainer and a Fitness Nutrition Specialist. My thoughts have evolved, and I’m attempting to help as many people as possible.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer or your Child’s 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 and/or your child should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

Child obesity during lockdown is serious, and publishing such an article as this is informative and eye-opening. And although the article is informative, the solutions should be addressed. As a trainer, I will help you come up with a solution if you see that your kids are gaining weight during these abnormal times.

Armand Reixach  Fit Man Fitness
Armand Reixach, author for Fit Man Fitness

The Study

The article containing the information on the study is “Effects of COVID‐19 Lockdown on Lifestyle Behaviors in Children with Obesity Living in Verona, Italy: A Longitudinal Study” The researchers studied 41 children and teens in Verona, Italy. Information including diet, activity, and sleep was collected 3 weeks into Italy’s lockdown; it was then compared to the information obtained in 2019. The information studied included physical activity, screen time, sleep, and eating habits. 1

Some Key Issues Found by The Study

Let me share a few facts with you that I obtained from this article, and I will attempt to come up with a solution.

Issue #1

“Compared to behaviors recorded a year prior, the children ate an additional meal per day, ” “and dramatically increased their consumption of red meat, sugary drinks, and junk foods.”

The Solution to child obesity during the lockdown

Because your children are now home, they have the freedom to get in the food cabinet. When going to the grocery store, you have to be aware that you are purchasing the food for your kids. I understand we live in a world where sugary drinks and super-sized meals dominate the television screens, but you need to own up to the fact that you are part of the reason why your children are consuming so many calories. To help, Jodie Shield, a Healthcare Specialist suggests the following guidelines:

  • Children need to eat three meals and two snacks a day
  • Older kids need to eat three meals and one snack a day

A good tip is to offer your children a snack 2 to 3 hours after a meal, or 1-2 hours before a meal. If snacks are planned and at scheduled times, your children are more likely to eat at a healthy weight.2 Create a Meal Plan that shows what the child is getting for the day; it creates structure and it allows you to take control of their eating habits.

Meal Plan Fit Man Fitness

In addition to eating at the right times of the day, a child or teen must be eating nutritious meals filled with well-balanced nutrients. And by well balanced, it should include proteins, fats, and carbs. Having a well-balanced meal will help your children with concentration at schoolwork. And, it will give them the right amount of energy to get them through the day.

Myplate.gov provides a free calorie calculator. Simply input your child’s info below, and you will see how many calories your child should be consuming.

Not only will this type of structure help them now, but as they continue to grow and become an adult, they will be adapted to a certain eating pattern. And, stop getting them supersized meals! Some meals from fast-food restaurants provide enough, if not more, calories that a child should be eating in a day.

Issue #2

A big issue found in the article is that although the children are home, they are not spending as much time doing any type of physical exercise. The article states the children,

“slept an extra half hour per day,” and “added nearly five hours per day in front of the phone, computer and television screens.” And,” the physical activity decreased by almost 2 hours per week. “

The Solution to child obesity during the lockdown

Physical Activity to change child obesity
Child Obesity during Lockdown

If you are finding that your child is gaining substantial weight during these trying times, you need to figure out how to incorporate physical activity daily. Get the children outside and on a bike. Riding a bike is a great way to burn calories. Another great inexpensive exercise is jumping rope. Any type of physical activity will burn calories. But remember, your children must adhere to a good nutritious meal plan. If they don’t, and they eat junk food after their physical activity, then they may consume all the calories back.

It is important to note that the article says that “school environments provide structure and routine around mealtimes, physical activity and sleep – three predominant lifestyle factors implicated in obesity risk,” So, try to maintain that structure with your children as best as possible. This will ensure that your child will stay on track.

In Conclusion

The researchers of the study indicate that the excess weight gain amongst children may not be easily reversible. By simply following guided meal plans throughout the day and incorporating physical exercise, your children will continue to stay healthy. This generation needs to do a better job of teaching children about nutrition and exercising. As a former overweight child, I implore you to get on board and teach your children these life-changing strategies. If you would like further information on ways to help with programs, please check out my website at fitmanfitness.com.

1)Angelo PietrobelliLuca PecoraroAlessandro FerruzziMoonseong HeoMyles FaithThomas ZollerFranco AntoniazziGiorgio PiacentiniS. Nicole FearnbachSteven B. Heymsfield. -Effects of COVID‐19 Lockdown on Lifestyle Behaviors in Children with Obesity Living in Verona, Italy: A Longitudinal Study

2) Shield, Jodie. https://www.sharecare.com/health/healthy-eating-children-and-teens/how-often-children-eat-day

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