CUSTOM EXERCISE PROGRAMS
Most men over 40 want to lose fat, gain muscle or some combination of the two. Am I right? Depending on where you are in your fitness journey, I offer 40+ Fat Burn or 40+ Muscle Mass custom packages, both of which includes nutrition advice reflecting the fitness goals of each plan. I guarantee that you will lose fat and gain muscle with both plans. With 40+ Fat Burn you will lose more fat and gain less muscle and with 40+ Muscle Mass will will gain more muscle but still lose some fat. Both packages are custom designed for you as an individual. But you must decide whether you want to focus first on fat loss or are ready to commit to gaining muscle mass for the first 90 days. In our FREE CONSULTATION I can help with this decision.
40 + FAT BURN. $499
- Guaranteed Fat Loss in 90 days
- Cardio training and HIIT training
- Intermittent Fasting
- Resistance training
- Nutrition advice
- Dedicated Support with 24 hour instant messaging
- Bi-monthly video meetings with Fitness Coach Will to assess progress
SUMMARY OF 40+ FAT BURN PROGRAM
This program focuses on cardiorespiratory training, including HIIT training, but also incorporates resistance training (weightlifting), diet and intermittent fasting. I know that’s a lot of variables, but hey burning fat is not easy, right? The battle of the bulge. We all know it is hard especially after age 40. However, if your training and diet program is right, and by right I mean based on exercise and nutrition science you WILL LOSE FAT faster than if you are not doing it right. I know this to be true because I have studied how to do it and I have done it myself.
Cardiorespiratory training (Cardio) has been proven to be the most efficient way to burn fat (with correct diet). Cardio has also been proven to increase the lifespan of human beings. So while cardio might not be fun, CARDIO IS GOOD for you. And High Intensity Interval Training (HIIT), a form of cardio (though anaerobic), has been proven to burn fat even more efficiently than traditional cardio (jogging, swimming, etc.). So the 40+ Fat Burn emphasizes cardio and HIIT. (Even though I know the scientific basis of fat loss from my studies, I’ve provided RESOURCES for you to confirm I know what I’m talking about.)
Proper diet is just as important as cardio or resistance training for burning fat. The main diet principle in my 40+ Fat Burn is caloric deficit (negative energy balance), which means you need to burn more calories than you consume. In general terms, when your body does not have enough calories (energy) from food it will use fat as energy. Now you are winning the battle of the bulge. My 40+ Fat Burn also provides you with nutrition advice.
Check out this very funny example of the BATTLE OF THE BULGE.
But seriously. On top of maintaining a caloric deficit, 40+ Fat Burn stresses intermittent fasting, which creates even more fat loss. With intermittent fasting you eat during a certain window of time, say, 12 to 8 pm and fast the rest of the day. For example, I use the 16/8 method in which I eat only during an 8 hour window each day and fast the other 16 hours. Intermittent fasting is a proven way to burn fat and that is why I have included it in my 40+ Fat Burn program.
Resistance training is essential to fat loss because by increasing lean muscle mass your metabolism increases and your body burns more fat. With the 40+ Fat Burn we will start resistance training with high repetitions and lower load (weight), which is an endurance phase. Depending on your physical condition, we may advance to different resistance training phases, such as hypertrophy (building muscle). Or we may remain in the endurance phase for the whole 90 days.
40+ Muscle Mass. $499
- Guaranteed increase in muscle mass in 90 days. We will measure you muscle mass at day one and then compare.
- Custom hypertrophy training exercise program, at home or in the gym
- Nutrition advice, including macronutrient allocation with emphasis on protein and calorie intake goals
- Dedicated support with 24 hour instant messaging
- Bi-monthly video meetings with Fitness Coach Will to assess progress
SUMMARY OF 40+ MUSCLE MASS PROGRAM
My 40+ Muscle Mass program guarantees you will increase your muscle mass in 90 days. Building muscles mass is known as hypertrophy, which is a unique and fascinating area of resistance training. But building muscle is easy, right? No pain no gain. That’s why we go to the gym and pump iron, right? It’s not that simple.
Hypertrophy is what bodybuilders, like Arnold Schwarzenegger, do to build their muscles. Building muscle mass requires exacting performance of acute exercise variables. For example, to build muscle you must do 6-12 repetitions (I recommend 10 reps) at 75 to 85% repetition max (RM) which is the most weight you could lift one time. But that’s not all. To build muscle mass you need to stress your metabolic system in a specific way. That translates to resting only 30-60 seconds between sets. You should feel winded during a hypertrophy workout. The short rest time between sets stimulates the release of testosterone (a hormone) and the human growth hormone, which aid in increasing your muscle size.
And there is still more in the scientific formula for building muscles. It’s called “time under tension.” Using the chest press as an example, you push the weight (concentric) for 2 seconds and slowly return the weight (eccentric) for 2 seconds. Using the 2/2 count you maximize time under tension, which is maximizes muscle recruitment, meaning more muscle fibers are activated. Hypertrophy is what body builders do. It’s not just a matter of going to the gym and “pumping iron.” You’ve got to do it right to get optimum results. (Even though I know the science of hypertrophy training from my studies, I have provided RESOURCES so you trust that I know what I am talking about.)
I see guys in the gym all the time doing this wrong. Why? Because they don’t understand the science behind hypertrophy training. 40+ Muscle Mass is guaranteed to build your muscles.