IS THE FACT THAT YOU ARE STRUGGLING TO LOSE WEIGHT & GET IN SHAPE DRIVING YOU MAD ?
Restricting your calories & exercising regularly but still not seeing the Results you want?
IF YOU'RE A MAN OVER 40 -
HERE ARE 10 THINGS THAT YOU PROBABLY AREN’T PAYING ATTENTION TO - BUT THAT DEFINITELY SHOULD BE YOUR PRIORITY
In my 4th and final article on this feature as to why so many men fail to get into the physical shape that they desire due to paying too much attention to cutting calories and worrying too much about seeing ‘ Weight Loss ‘ on the scales.
I will now discuss the 10 main areas that Men should be focusing on in order to get long lasting results and success 👏
I will warn you in advance that this is a long article 😴!!! ..
If you are just slightly interested then read the 10 Headlines and quickly skim read !!
However if you are truly struggling to get the physical results that you want then I urge you to miss your next hour in the gym and instead take the time to read this carefully as this might just help you make the CORRECT decisions going forward & getting the results that you want
You may get the feeling that with my Coaching strategies to Eat More & Exercise Less & Stay in bed rather than get up early & workout that I am a soft coach !!
TRUST ME I AM NOT !
I can kick my own and my clients AR** regularly !! ..
But only when it is appropriate to bring about positive results & not just for the sake of it
I have come to learn through my many years of Coaching experience with many hundreds of MaleOver40 clients and also my own malpractices that -
Exercise is a STRESS.
Calorie restriction is a STRESS.
Carbohydrate restriction is a STRESS.
Stress can cause the body to make necessary adaptations and force positive change.
However when you load these additional stresses onto the body of a busy Male Over 40 with already existing long days, poor sleep, hectic lifestyle and a body that has accumulated numerous additional physical, psychological, environmental and nutritional stresses -
these stresses are a stress too far and will damage your ability to burn fat & live optimally.
I truly hope that in my previous 3 articles you have now learnt that
👉 ‘ All calories are not equal ‘ and simply cutting calories will not bring about success.
You will also hopefully now understand that 👉 The scales simply showing that you have
‘ Lost Weight’ should not be your focus and is not necessarily a sign of success.
In fact it could be showing a detrimental result towards your Goals if you do not track it effectively & know what you are looking for.
I am now going to delve into exactly what you should be focusing on if you want to truly Transform your Body, Improve your Energy and your Health.
Trust me this is not what you will typically be paying your attention to & not what your Fitness magazines or local PT’s will be telling you to do but this is the reality of what a Man Over 40 now needs to make his main focus for maximum, life lasting results & success
1) LOWERING YOUR CORTISOL ✅
Cortisol is a stress hormone released by the adrenal glands in your body whenever the body perceives a stress.
This stress can be emotional, psychological or physical.
It can be stress from toxic or processed food sources, from alcohol, caffeine, medications, poor sleep – the list is endless and the bottom line is that if you are a busy Man Over 40 then I challenge you not to have chronically elevated levels of Cortisol after the stresses that you will have accumulated !
With chronic and excessive spikes of cortisol our body will be in a state whereupon it stores fat easier and predominantly around the area of the lower stomach and lower chest area where the cortisol receptors lie.
We will also not digest and utilize calories as effectively and our Insulin levels will be elevated and our testosterone levels decreased. In turn this also results in increased appetite and a craving for sweet and high fat foods.
Frequent & constant cortisol spikes is enemy No1 to a Man Over 40 wishing to lose Fat.
Guess what – an over restrictive calorie diet & excessive exercise on a tired body is perceived as a Stress and this elevates Cortisol too !!
2) LOWERING INFLAMMATION IN THE BODY ✅
As a Man Over 40 it is highly likely that you will have increased inflammation in your body.
Many recent studies have shown that the levels of a key inflammatory marker in the blood –
C – reactive protein (CRP) was elevated in line with Bodyweight increases.
In fact inflammation will not only lead to weight gain but it will also lead to all major degenerative diseases.
Chronic inflammation will destroy your Gut bacteria
Chronic inflammation will increase Insulin resistance
Chronic inflammation will increase Leptin resistance
I have discussed all of these in my Coaching articles and they are all HUGE reasons for increased fat deposition as we age
Inflammation occurs in the body as it is the body’s natural process of fighting against anything that it senses harm from and in an attempt to heal & protect itself, key proteins and antibodies are released.
These Inflammation responses are triggered in the body by a multitude of stresses –
Physical & emotional stress, Cortisol release, food additives, environmental pollution, skincare products, nutritional deficiencies, processed foods, acidic foods, coffee, sugar, dairy for many and being overweight too.
Lets face it once again as a busy Man Over 40 you are probably very liable to a number of these inflammatory inducing stresses.
Acute inflammation is fine & typically lasts a number of hours but chronic inflammation is when this response reaction lingers for a prolonged period of time and which will cause the negative effects by damaging the body’s cells and DNA
Both chronic cortisol spikes and increased inflammation in your body are two prime reasons why you can forget about the simple calories in & calorie expenditure as a method to achieve your Goals as nothing will help you maximize success until you manage these issues first & foremost
3) IMPROVING YOUR SLEEP 💤 ✅
Sleep deprivation probably has more impact on your inability to burn fat that you can imagine.
I was typically of the nature years ago to set my alarm and be exercising at 5amwith only
6 hours sleep or less because it was the only option I had to squeeze it into my day.
I thought this would keep me in great shape.
I have learnt the errors of these ways and will be honest and now tell you that you will probably benefit with improved Fat Loss by staying in bed and increasing your sleep than you would getting up and putting yourself through a workout!!
Sleep deprivation will Lower your IGF1 Levels, lower your testosterone levels, increase your Cortisol levels and inflammatory responses in your body, increase your Insulin resistance and spike ghrelin levels whilst lowering leptin levels.
I have discussed all of these factors in my previous Coaching articles but just simply to say that every response listed has a huge detrimental effect on your ability to burn fat and also on your health
4) EXERCISING WITH TOO MUCH INTENSITY OR VOLUME 😬 ❌
Exercise is a stress.
Exercise causes Cortisol release.
Exercise causes inflammation in the body.
All of this is acceptable and part of a very natural adaptation cycle necessary to make physical progress from your exercise.
However, if the body is a tired drained MaleOver40 body which is already suffering a number of stresses and if the stresses from your exercise are excessive and not managed correctly then the exercise will only have a negative effect and halt your physical progress.
Too much and too frequent High Intensity exercise should be a No-No
High Intensity exercise on an already calorie restricted or carbohydrate restricted tired body is a definite No-No
Frequent extreme chronic bouts of cardio such as the regular weekend 50-100 Mile Bike Rides are actually a No–No if you want to maximize your Fat Burning ability.
This once again becomes even more of a No-No if yo