CUSTOM EXERCISE PROGRAMS
At 40+ our metabolism slows, we become less active, so our bodies store fat. And as we men age our muscle mass decreases year by year. These are natural biological processes. We look at photos of our bodies when we were younger, and it makes us feel old and defeated. “I guess that’s it” we think. Mother Nature has taken her course and this is the body I am stuck with forever.
IT DOESN’T HAVE TO BE THAT WAY! You can burn fat, build muscle and have that physique from your 20s and 30s. How? EXERCISE SCIENCE. With my programs, it is not a question of IF you will get that physique back but WHEN. In other words, if you execute the exercise program and nutrition advice that I create for you, your body will respond accordingly. It must. That’s science. And 90 days is scientifically proven to be the amount of time you need to make measurable physical changes. That’s why my programs are 90 days.
Because of natural biological processes, most men over 40 want to lose fat, gain muscle or some combination of the two. 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, around 15 to 25 pounds depending on the physique you start with
- Cardio training and HIIT training
- Intermittent Fasting
- Resistance training
- Nutrition advice emphasizing a caloric deficit
- 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. With 40+ Fat Burn you will have that physique from your 20s or 30s. Think about that body you once had. I know I do. You CAN HAVE THAT BODY AGAIN.
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. He seems quite content with it. More power to you, brother.
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
It is true that we men lose muscle mass as we age (a natural process known as sarcopenia), but that doesn’t mean we can’t counteract that natural process. We can. My 40+ Muscle Mass program guarantees you will increase your muscle mass in 90 days and look like that buffed dude you once were…within reason. If you are 50 you will be a buffed 50 year old guy. Just like I am a buffed 61 year old guy.
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 we will call “T”)) 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 action) for 2 seconds and slowly return the weight (eccentric action) for 2 seconds. Using the 2/2 count you maximize time under tension, which 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.)
NUTRITION ADVICE
First off, what do I, a Fitness Coach, know about nutrition? That’s a reasonable question. Well, my ISSA Fitness Coach certification included both a Nutrition certification and a Personal Trainer certification. The Nutrition course was comprehensive. I compare it to a final exam in a college graduate program. I’m not a dietician, but I have a lot of scientific knowledge in the field of nutrition. Without further ado…
I offer nutrition advice for both the 40+ Fat Burn and 40+ Muscle Mass programs. So what does that mean? I will offer nutrition advice which supports the fitness goals of the program you signed up for. For example, with 40+ Fat Burn, you will get advice on the caloric deficit you must keep daily. You will also get advice on intermittent fasting. (You will NOT starve in my program, I promise.) I will also give advice on optimum macronutrients and more.
And for the 40+ Muscle Mass you will get advice supporting hypertrophy training. This will include eating A LOT of protein, which is the most important macronutrient for hypertrophy training. I will give you numbers, like grams per day for protein intake, suggestions on what are the best sources of protein and and so on.
I leave it to you to get the groceries you need to support your exercise goals. Your diet is an essential part of your 90 day program. You need to follow the advice I give you if you want to achieve you fitness goals and have that great physique from yesteryear.
HOW IT WORKS
After you sign up for one of the custom packages, I will email you a letter and some documents for you to complete and email back to me. Once I have received your completed documents, we will schedule a video assessment, which involves me evaluating your present physical condition. With the information I glean from the documents and the assessment, I will create a custom program unique to you which I will email to you. Your responsibility will then be to execute the custom program to the best of your ability.