Work that burdens you? Life in general? Are you struggling to keep your exercise and nutrition plan? If so, this article is for you.
Why do most men tend to get weaker, fatter, and less healthy when they get into their 30s, 40s, and 50s? Chalk it up to increased stress, increased responsibility and reduced time and energy.
We know we have to eat better. We know that we have to take better care of ourselves. But most men just have a hard time keeping to their diet and exercise plans.
After helping tens of thousands of men with Precision Nutrition Coaching, we saw it all – and we know there is a solution.
You can take control of your own health and fitness. You can reverse the downward spiral of stress and build a healthy body that you can be proud of.
And you can do it all in an hour or two a week.
In this article you will learn:
- the two biggest fitness problems that keep men from getting in shape and staying in shape, and
- how to overcome these obstacles to get the body and life you want.
Before we go into that, however, I wanted to let you know that we will soon be opening Precision Nutrition Coaching positions.
You see, twice a year we work with small groups of men and women who are interested in looking better and feeling better. Over the course of 12 months, we help them get into the best shape of their lives … and remain so forever.
To let you know, we've tested the Precision Nutrition Coaching method with over 100,000 customers over the past 15 years. In addition, several research papers reviewed by experts have documented the safety and effectiveness of our approach.
Check out this short video for a sneak peek at the amazing things we helped them do:
See what 365 days of Precision Nutrition Coaching can do.
Would you like to learn more? Join the pre-sale list today.
During the Precision Nutrition Coaching program, we will guide you through important, permanent improvements to your diet, exercise, body and health.
You lose the weight (and body fat) that you haven't been able to lose in years. You will build up physical strength and gain confidence. And you will end up feeling like the healthiest, strongest, and fittest version of yourself.
Do you want to make progress today? This is how you overcome two of the biggest obstacles that stand in your way.
Problem # 1:
Your life is busier than ever.
Some interesting things start to happen when we leave our 20s and enter our 30s, 40s and 50s:
- We tend to get less sleep and wake up tired and sore.
- Our sex hormones peak … and then begin to lose weight.
- Our crackling ankles, knees, and wrists remind us that we're getting older.
- We tend to snack and overeat more often, especially in the evenings.
- We drink less alcohol excess, but more consistently. Cleaning a bottle of wine or drinking a few beers every night becomes a normal routine.
Of course, not everything is negative. Many positive things also happen:
- If we are lucky, we will have a good career that is challenging and rewarding.
- We make more money than we did when we were young.
- We develop long-term relationships with people we love.
- We start to build and maintain a family.
- We are (probably) becoming smarter and more experienced.
Although every man's life experience is different, there are some things that remain consistent no matter who you are. For most men, getting older usually means:
- increased responsibility at home
- increased stress from work
- less time to take care of yourself
This way we get a gym membership that we rarely use, a healthy cookbook that we rarely open, and a body that we're not particularly proud of.
Sure, we want to lose some fat and look more muscular and fit … but we just don't have the time or energy. One day, we say to ourselves, we'll finally get our ass going.
The only problem? "One day" is always postponed.
According to our research, many men are so stressed out of work and family commitments that they don't feel they have the time or energy to really commit to a diet or exercise plan.
But what if you didn't have to spend much of your life getting in shape?
What most guys do when they feel busy and stressed:
- Let your busy schedule overhaul your health.
- Set big fitness goals that you can't hit.
- Keep adding body fat and beating yourself up because you haven't made any change.
What you can do to be successful:
- Embrace exercise minimalism.
- Identify the biggest gap in your diet and work to fix it (while ignoring everything else).
Embrace exercise minimalism.
You don't have to spend hours in the gym to be in better shape.
That is why we offer our customers four training options in Precision Nutrition Coaching:
- Full training
- Training at home (minimal equipment)
- Fast training (not much time)
- Do your own training
We also give them the opportunity to change their training with more difficult or less difficult exercises, depending on how they feel that day. That way they always do something and nothing. (Because we're honest: the gym is the first thing we need to do when we're busy and stressed at work.)
How do you deal with minimalism yourself?
If you're looking for something to try this week, I've written a plan for a good friend who had trouble finding time to exercise. It's an easy, strategic way for busy guys to do their weekly exercises without worrying about missing out on the gym.
And the whole thing takes less than an hour a week.
|day 1||day 2||Day 3||Day 4|
|15 minutes||6 minutes||15 minutes||15 minutes|
|Pushups x 10 reps||2 minutes on foot||Pushups x 10 reps||Kick 3 miles with an Airdyne / other exercise bike|
|Inverted lines x 10 repetitions||15 seconds sprint on the treadmill at 8 mph and 10% incline||Reverse crunches x 10 repetitions||Breathe calmly through your nose|
|Kettlebell swings x 10 reps||Let rest for 15 seconds (spread treadmill)||Mug squats with dumbbell x 10 reps|
|Let it rest for 1 minute||Repeat 5 times||Let it rest for 1 minute|
|Repeat 5 times||2 minutes on foot||Repeat 5 times|
To make continuous progress, it is important to do one thing to make each workout more challenging each time.
For strength training, this means doing additional repetitions or shortening the rest time between laps. For sprint training, this means increasing the incline, speed or the number of repeated sprints. And for the 3-mile bike tour, you can try making it faster than before, or you can ride a little longer (like 3.1 miles).
It doesn't matter what you choose, as long as you do one thing more than last time.
Identify the biggest gap in your diet and work to fix it.
According to our research, most of the respondents know how important nutrition is in order to look and feel better. And they know that they have to follow a nutritional plan. However, they don't know where to start. (Or they start a new diet and try to change everything that normally fails) at once.
Instead of trying to change everything the way you eat – which only adds to your stress level – we recommend that you follow the advice we give our customers:
Choose one thing about the way you eat – the thing you think will make the most difference to your diet – and focus solely on it for a few weeks.
Once you've been consistent for 14 to 21 days, then You can choose another thing to try. The goal is to take simple, strategic measures that evolve over time.
How do you know what to choose? Easy. Just ask yourself this question:
"What could I do now to feel better about my diet?"
You probably have a good idea of what to do. Here is a short list of what some of our customers have focused on:
Gate: Drink less beer.
Action: Instead of drinking two beers every night, drink a beer.
Gate: Eat less junk food / fast food.
Action: Instead of eating a burger or taco for lunch, go to a grocery store and get a pre-made salad with chicken.
Gate: Reduce carbohydrates.
Action: Instead of ordering fries at dinner, get a salad. Instead of eating breakfast bread, order scrambled eggs.
The idea here is to choose a nutritional practice that is currently having the greatest impact on your body and health.
If you need help making a decision – or if you just want to follow a proven eating plan – we do it best. A good first step would be to learn more about Precision Nutrition Coaching.
Problem # 2:
You know what to do … but you are simply not consistent.
This is the main cause of all problems. According to our research, around 65 percent of men (and probably a lot more) report having difficulty staying consistent.
And it's not like they are complete beginners. Most people tried the following before getting results with us:
- P90X, Insanity and other training DVDs
- CrossFit and other group training
- Fitbit, Apple Watch and other wearable fitness technology
- Popular diets like intermittent fasting, paleo and low carb
- Training books and magazine articles
Of course, these options are not "bad". In the end, they work for some people. But at some point most of these methods and tools break down and fail over time.
Why is that?
This is because they are surface solutions. They help solve a problem at the surface level.
- Don't have a gym to exercise? Now you do
- Do you want to keep track of how many calories you eat? Here is an app.
- Would you like to know how many steps you take? Wear this bracelet thing.
The only problem with solutions at the surface level? You only work for a short time.
They don't take into account the ups and downs of everyday life. They don't adapt to your life. For this reason, they don't help you to stay consistent.
What most people do when they're not consistent.
- Choose another surface solution that you want to follow.
What you can do to be successful:
- Blame yourself for a program.
- Blame yourself for someone.
Blame yourself for a program.
Ideally, you want a program that covers some basics:
- It has been tested with a lot of people (so you know it actually works).
- It's customizable to your lifestyle (so you can stay consistent and do it when you're busy).
- It is something that you really enjoy doing (who will train if it is not fun?).
So how do you know if a particular program is holding you accountable?
After more than 15 years in the fitness industry, we have found that the following four things are paramount:
- You need a way to measure your progress and track it daily, weekly and monthly.
- You have to follow a structured plan, but you still have room to move at your own pace if necessary.
- You need a daily reminder to practice the diet, exercise, or lifestyle you are working on.
- They must be adaptable to your skills, goals and the time available.
This has helped our customers achieve the following results:
Blame yourself for someone.
This tip is not for everyone, but it can often make the difference between consistently good results or a fall from the car.
Personal responsibility is more important than personal motivation for one simple reason: Nobody always feels motivated to go to the gym or choose a healthy diet.
But if we have someone to check us out to see how things are going, we will probably do better because a) we don't want to disappoint the person who helps us and b) we don't want to look or feel lazy .
If we are accountable to another person, we will actually exercise and eat the food we need to look and feel good. And we will do it over and over again, even if it gets difficult.
Therefore, the most successful people become accountable to another person. It could be a friend or a training partner. It could be your spouse. It can be a local personal trainer or fitness professional.
Or if you would like to participate in our next coaching program, we can also help you.
It is important that you hold yourself accountable to someone.
Do you want help to become the fittest, strongest, healthiest version of you?
Most people know that regular exercise, good food, sleep, and coping with stress are important to looking better and feeling better. However, they need help applying this knowledge in the context of their busy, sometimes stressful lives.
That is why we work closely together Precision nutrition coaching Customers to help them Lose fat, get stronger, and improve their health… No matter what challenges you are dealing with.
This is also the reason why we work with health, fitness and wellness professionals (through ours Level 1 and Level 2 Certification programs) to teach them how to do it coach their own customers through the same challenges.
Interested in Precision Nutrition Coaching? Join the presale list. You save up to 54% and secure a place 24 hours earlier.
We will open places in our next Precision Nutrition Coaching on Wednesday, July 15, 2020.
If you are interested in coaching and would like to learn more, we recommend that you join our pre-sale list. Being on the list offers you two special advantages.
- You pay less than everyone else. At Precision Nutrition, we want to reward the most interested and motivated people because they are always the best customers. By joining the advance booking list, you save up to 54% off the general public price. This is the lowest price we have ever offered.
- You are more likely to get a seat. In order to give customers the personal attention and attention they deserve, we only open the program twice a year. The last time we opened registration, we were sold out within minutes. If you join the pre-sale list, you have the option to register 24 hours before everyone else, which increases your chances of getting started.
If you're ready to become the fittest, strongest, and healthiest version of yourself with the help of the world's best trainers, this is your chance.
(Note: If your health and fitness are already clear but you want to help others, read our Level 1 Precision Nutrition Certification Program).