Happy Mindset Monday! 😎
Two weeks ago I posted “Workout Truths for Women “, today, it’s the men’s turn!
Here we go…
Workout Truths for Men:
✅ Lift weights 3–4 times per week.
And utilize “progressive resistance”. Focusing on getting stronger will help you retain that very metabolic muscle.
✅ Consume enough protein daily
About 1 g of protein per day for every pound that you weigh. If you’re larger or obese, we will need to alter that number.
✅ Eat Whole Foods Most of the time
✅ Get those steps in (~7-12k steps/day)
Move your freaking body. Especially if you have a desk job.
✅ Get enough Sleep (7-9 hours per night)
✅ Mitigate your stress.
So often men tend to think that quality sleep and stress reduction does not apply to them. They’re too tough. “Stress doesn’t bother me” and “ I can get away with five hours of sleep.” WRONG
✅ Don’t drink your calories
Back in the day, we used to call this a “beer belly”. It is visceral body fat. It is the fat deep inside your body, suffocating your organs. It also drives up your estrogen, therefore hurting your testosterone levels.
✅ Be extremely consistent
It's incredibly hard to make progress if you aren't being consistent!
So many of these points are about creating a strong, hormonal profile. For men, that would be testosterone.
Men, we need to break this cycle!
💥 Testosterone levels drop as we age.
💥 This will cause us to lose muscle mass.
💥 The loss of muscle mass slows our metabolism.
💥 Which increases our body fat.
💥 This increased body fat, especially in the belly area, will increase the levels of the female hormone, estrogen. (think “man boobs” as we get older.)
Again…Break the cycle!
As a health and fitness coach, here are two challenges that I have experienced when working with men. Perhaps this might resonate with someone.
In working with a large or obese man, often they see a very fast weight reduction – perhaps even 3–5 pounds in the first week. Maybe this continues into week #2. The weight comes off fast at first, so they think “I got this weight loss thing.” But they don’t have it. These first couple pounds are fairly easy for them to lose, but they have not yet established the new, good life-habits to keep this weight loss continuing.
The other challenge I find with men – and this is just from my personal experiences – is that many of them have been very successful in many areas of their life. From sports to business to their families. I’m certainly not a psychiatrist nor a doctor of any type. But I have the distinct impression that they shy away from working on their health and fitness because they feel it might be the one area in which they will fail.
That breaks my heart. I would much rather see them working on their health and fitness and elevate their success as a husband and father.
If you have any questions about anything on the list, please drop it in the comment section below. ⬇️⬇️⬇️
And if you’re a man – or have a man in your life – that is looking to maximize this portion of their life… Reach out to me today! I’d be honored to help!
Reach out to me today and let’s schedule a free, no obligation, 1 hour consultation. 💪🏼
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