After 28 years Training as a Professional Athlete, here is every fitness tip I could come up with - part1

1. Take 5gms of creatine daily

Creatine is the best supplement on the planet—safe, well-researched, and essential for muscle growth. It helps improve strength, endurance, and recovery. If you're focusing on strength training over 40, creatine is a must-have in your stack.

Personally, I take this

2. Use Nutrition as my key lever for fat loss.

To lose 1lb/week you need a 3500 deficit total over 7 days.

To do that:

→ 7 hours of cardio OR..

→ 5 minutes of controlled eating.

Easy choice, right? By incorporating healthy meal prep ideas for weight loss on a budget, you can stay in a deficit while enjoying satisfying meals.

3. Implement a caloric deficit of 500. The guarantees steady weight loss, whilst being still being sustainable and managing metabolic health.

Step 1 - Find BMR (use formula or a simple online calculator)

Step 2 - Subtract 500 to hit a deficit

Step 3 - Done

Huge ROI.

If you’re looking for structured meal ideas, meal prep recipes for muscle gain and fat loss can make tracking calories effortless.

4. Eat 1gm/Protein per lb of body weight. This is critical to retain/build muscle tissue, stay fuller for longer, decrease cracings, and ensure it is fat we lose as we drop weight. Low protein intake = skinny fat.

Here are Some excellent high-protein meal prep for muscle gain options include:

• Chicken breast

• Egg whites

• Greek yogurt

• Lean beef

• Plant-based proteins (vegan meal prep for fat loss also works!)

5. Create a simple database of meals I like with 50gms of protein each and eat them each day.

Why?

⚬ Saves time

⚬ Predictable

⚬ Easier to track

⚬ Removes guesswork

⚬ Decreases decision fatigue

⚬ Ensures a consistent caloric intake

Ultimately, this improves adherence, which is the key to results. If you're looking for convenience, meal prep ideas for muscle gain will help streamline your diet.

6. Plan my meals in advance: You simply cannot go into a day and hope to 'wing it' and be successful. You must have a plan. Take 30 seconds before the end of each day to plan the next.

Enormous adherance ROI.

7. Eat High volume to low caloric ratio foods.

Better bang for buck for your calories. Will get rid of cravings and make everything more sustainable. These are generally better quality foods as well.

Chicken Breast, Potato, Shrimp, Popcorn, Blueberries

These are also nutrient-dense options that promote overall health and support fat-burning exercises.

8. Weight train 3-5x/week. Incredible ROI.

⚬ Look better

⚬ Boost metabolism

⚬ Build lean muscle

⚬ Increase strength

⚬ Feel better each day

⚬ Add years to your life

⚬ Eat more and stay lean

⚬ Develop discipline to succeed

Everyone on the planet should lift weights.

Weight training is essential for men’s workouts over 40 and fast-twitch muscle exercises for weight loss.

9. Eat quality carbs (they won't make you fat). These are critical to drive performance in the gym and stimulate muscle growth as well as maintain energy levels. Include them.

• Potatoes

• Rice

• Beans

• Veggies

• Berries

• Popcorn

• Wholemeal wraps

A balanced diet ensures sustainable energy levels during daily workout plans for busy people and home workout routines for busy professionals

10. Optimize my workouts for muscle building (not fat loss). Many add junk volume, short rest periods, lighter weight because it will burn more calories. This leads to a poor muscle stimulus and mediocre results.

Focus on:

• Lift heavy

• Maintain quality form

• Take 3-minute rest periods

• Use slow 3-second eccentrics

• Train with 0-2 reps in reserve (RIR)

If you’re serious about fat burning, consider integrating gym equipment to lose belly fat like the exercise bike for fat loss into your routine

If you’re a dad with a high pressure job and you want to lose fat:

• Eating food you like (no meal plan)

• Training less than 2 hours a week

We’ll Personally Coach You to Make It Happen!👇

https://thisguyfit.com/busy-men-and-women-over-40

Here's some results that high level career dads have got from my one to one coaching👇