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Two weight loss problems most men face…and three solutions!

Weight loss problems men face | Eat For Lean

If I had to guess, I’d say that if you’re north of 30-years-of-age, your body is probably changing in ways that you wish it wasn’t. Fatter? Weaker? Tired? And if I had to take another guess, I’d say it’s because you work hard, have responsibilities, are stressed out most days and can’t seem to find the time to relax, let alone hit the gym and cook nutritious meals.

Am I right?

OK, given I’m a guy in my 40’s with many of those common issues, it’s not much of a stretch for me to understand what other men around my age are going through. We all know we need to eat better and get enough exercise, but it’s just too hard to get it all done with everything else going on in our lives.

The problem is we’ve been conditioned to think that to get the body we want, we have to hit the gym four days a week and cook a chef quality meal every night from scratch. You don’t. Far from it in fact. Getting in shape, theoretically speaking, is far easier than we all think. It just requires identifying the issues we face and taking the first step to fixing them.

Life is just too busy!

Now that I’m a father with a career, family and other activities going on, life is busy!!! But that’s what happens with most of us as we get older, start families and forge careers. When I look back on my 20’s, it seems like a 10-year party compared to what my life looks like now.

Is it the same for you?

But I must admit, while life is different, it does seem somehow better now. Sure, my 20’s was a lot of fun, but now I’m forging ahead with my career in health and fitness, I’ve got a few more dollars in the bank, I feel like I’ve got a better grasp on what’s happening in the world, and of course I now have a loving family of my own.

But it’s not all sunshine and roses.

I definitely get less sleep, so I feel tired more often. My body is starting to let me know that there’s a price to pay for all those knocks I copped playing football (i.e. weak lower back and knee pain) and I can’t move with anywhere near the freedom I used to. I also have to watch what I eat a lot more now; I can’t hoover chocolate brownies and caramel slices like I used to and get away with it!

Can you relate to all of this?

All of these responsibilities and commitments mean many of us don’t see the inside of a gym anymore despite being a member of one or two for the past decade (money down the drain), and we’ve got the phone numbers of local take away restaurants stored in our phones.

For most guys this combination of stress, tiredness, responsibilities, obligations and ‘can’t-be-fucked-itis’ means we let ourselves go and place health and fitness at the bottom of our list of priorities…even though we know we should be taking better care of ourselves.

But here’s a reality check for any guy out there who thinks they don’t have enough time to get in shape. Your workouts don’t have to be that long. A solid 16-minute session a few times a week is plenty if you can’t get to the gym. And a few tweaks of your current eating behaviours will have an enormous impact on your waistline.

Let me give you an example of what I mean.

Solutions to the ‘life is too busy’ issue

Weight loss problems men face | Eat For Lean

Let’s start with your exercise program.

All you need is your body, a small space to work in, 16-minutes, and a commitment to go as hard as you can during that time. If you can do this three times per week, then you’re done. That’s less than an hour of your time for the week. Does that sound good?

You don’t need to go to the gym if you don’t have the time or aren’t confident enough. Instead, try these High-Intensity Interval Training (HIIT) sessions. They’re Tabata style workouts, which means you’ll do one exercise for 20 seconds at maximum capacity, followed by 20 seconds of rest. You’ll repeat this six times before moving onto the next exercise. You’ll repeat this process with four different exercise.

To make life easy for you, here are three Tabata workouts for you, with links to video demonstrations of me performing each exercise. And to make life even easier for you, here’s a link to a video demo of me downloading and setting up a great Interval Timer app you can use to time your workouts.

You really have no excuses now. Let’s get started…

Workout One

WARM-UP: 5-minutes of dynamic stretching for the whole body (just chose 3-4 from the video link)
EXERCISES: PushupsReverse lungeDynamic step-upsPlank with tap
TIME: 20 seconds work / 20 seconds rest x 6 – repeat for each of the four exercises (16 minutes total)
WARM DOWN: 5-minutes of static stretching (again, just choose 3-4 stretches relevant to the exercises)

Workout Two

WARM-UP: 5-minutes of dynamic stretching for the whole body (just chose 3-4 from the video link)
EXERCISES: Judo pushupsSquatsBeginner BurpeeMountain climbers

TIME: 20 seconds work / 20 seconds rest x 6 – repeat for each of the four exercises (16 minutes total)
WARM DOWN: 5-minutes of static stretching (again, just choose 3-4 stretches relevant to the exercises)

Workout Three

WARM-UP: 5-minutes of dynamic stretching for the whole body (just chose 3-4 from the video link)
EXERCISES: 180 floor tapsHigh knee into pushupFront to back hopsSide shuffles
TIME: 20 seconds work / 20 seconds rest x 6 – repeat for each of the four exercises (16 minutes total)
WARM DOWN: 5-minutes of static stretching (again, just choose 3-4 stretches relevant to the exercises)

Once you’ve got the hang of the workouts, it’s important to do one thing that makes each workout harder than the one before it. That could mean:

  • Increasing the intensity
  • Increasing the difficulty of the exercises
  • Increasing the work period, e.g. from 20 seconds to 25 seconds
  • Decreasing the rest period, e.g. from 20 seconds to 15 seconds

Now for the dietary changes.

We tend to have a good idea of the changes we can make to our diet to eat healthier food and lose a few kilos. Maybe it’s your take away food options, or drinking less alcohol during the week, or ditching the dessert coffee on the way to work. The problem comes when we think we need to make every dietary change at once to get great results. We don’t. All that does is overwhelm us, lead us down a path of failure, and make us feel like it’s impossible to get the body we want because there is “too many things wrong with us”. Why add that stress to your life?

Instead of trying to change everything at once, there is a much better way to enjoy lifelong success.

Choose the bad dietary habit that you have no doubt you can change. One that is so easy that you’re virtually 100% guaranteed to succeed. Perhaps it’s ordering a salad instead of fries with your takeaway hamburger, or having one extra alcohol-free day per week, or ordering a short black on your way to work instead of your dessert coffee. You’ve probably got something in your mind right now. Whatever it is, concentrate only on changing that habit every day for the next 2-3 weeks. Once you’ve got it nailed, choose a new dietary habit to change or introduce. But remember, don’t abandon the first habit change. Just add the next one to the mix.

Continue this process of changing a bad habit, or introducing a new healthy habit, every 2-3 weeks. By the end of the year, you’ll have made somewhere between 18-26 dietary changes that will now be a natural part of your life. What sort of extraordinary changes to your body do you think you could achieve in the next 12 months by following this simple plan instead? And the best part is they’re now habits, so you’ll naturally make wiser choices for the rest of your life.

That’s got to be better a better plan than trying to change everything at once, right?

Most men aren’t consistent enough to make real and lasting change

Be honest, how many different strategies have you used to try and lose weight in the past? What crazy diets have you tried? What fad exercise programs have you subjected yourself to? What wearable technology have you bought or fitness apps have you downloaded? I always ask my nutrition coaching clients the same question when they tell me all of the strategies they’ve tried in the past…

How did that work out for you?

The answer is almost always the same.

I tried it for a while, but then it slowly fizzled out and I stopped.

While these strategies may have their place for some people, and some of those people may even enjoy success, what they don’t take into account is real life getting in the way. You know, having to work back late, or going to parent-teacher night, or spending quality time with the wife because you’ve been so busy lately.

Once real life gets in the way, we are more likely to give ourselves an ‘out’ when it comes to eating healthy food and getting in a few quality workouts. That’s not good.

TWO solutions to the ‘consistency’ problem

Really, it’s one strategy spread across two important areas of your health and fitness journey.

Be accountable to a program

This is where most men fall down, from experienced gym rats to guys who have been trying (and failing) to change their bodies for just the past six months. They try a program for a few weeks, don’t see the immediate results they were hoping for, so change direction and try something else.

Big mistake.

Significant lifelong change doesn’t happen if you aren’t consistent with a nutrition program for a significant period of time. Instead of jumping from one dietary plan to another, find and commit to a program that has been around for a while, has proven success with a lot of people, and fits into your lifestyle so you don’t have to turn everything upside down.

You shouldn’t have to crowbar a nutrition program into your life. Instead, it should fit in seamlessly, with a minimum of fuss.

The Eat For Lean nutrition program (powered by ProCoach) has been developed using the latest change psychology and nutrition research, modern technology, and a real life coach. With over 15 years of experience, research and development behind the program, there are a few key factors that are proven to be vital to your body transformation success:

  • You have to be able to measure and track your daily, weekly and monthly progress
  • The plan needs to be well structured, but versatile enough to move with the ebb and flow of your life
  • Daily reminders that prompt you to practice your new nutrition and lifestyle habits
  • Adaptable to your skills, knowledge and goals

Watch the video below, then head over to the Frequently Asked Questions page if you want to find out more about the program. Alternatively, if you know this is for you and you’re ready to sign up, head to the Pricing page and choose the payment option suitable to you.

I look forward to helping you feel, look and move better than ever before!

Be accountable to a person

You just can’t rely on motivation to keep you going long term. Motivation is a kind of energy that comes and goes and eventually runs out. So instead of relying on your own motivation to keep you going, find someone to be accountable to instead. Nothing will keep you accountable more than having to check in with someone you respect on a weekly basis and share your plans, action and results.

If you want to get to the gym 3-4 days per week and eat healthy food 80-90% of the time, find someone to be accountable to. After all, high profile athletes are accountable to coaches, and CEO’s are accountable to board members and business owners. If it works for them, it stands to reason having someone to be accountable to will work for you too.

But don’t just choose anyone. The person you choose can make or break your body transformation efforts. Make sure the person you choose will praise you when you’ve done well, and give you a kick up the backside when you veer off track.

If you join the Eat For Lean nutrition program, you’ll be accountable to your real life nutrition coach (that’s me by the way). I’ll send you messages of praise when you’re doing well, and you’ll definitely hear from me when you’re slacking off.

If I don’t see you in the Eat For Lean nutrition program, I truly wish you the best of luck reaching your health and fitness goals. And remember, I’ll be here in the future should you ever need me. For those who are keen, head to the Pricing page, pick the option that suits you best, and I’ll see you on the other side.

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