How To Keep Your Weight Loss Results From Slowing Down

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In this episode of "Over 40 Fitness Hacks," host Brad Williams delves into strategies for sustaining weight loss momentum as you near the single-digit body fat range. Drawing on his extensive experience as a personal trainer for over 14 years, Brad emphasizes the significance of building and maintaining sustainable habits. He highlights the importance of finding diets, supplements, and workout patterns that resonate with your body. Rather than blindly following advice from social media or even trusted health and wellness sources, Brad advises listeners to listen to their bodies, noting reactions, and journaling progress to pinpoint what works best.

Brad underscores the complexity of losing the last five to ten pounds, which can be more challenging than initial weight loss. He stresses the necessity of fine-tuning calorie intake and paying close attention to how your body responds to ensure you are not dipping into starvation mode, which can hinder progress and lead to muscle loss. By readjusting calorie calculators and using fitness trackers like the WHOOP tracker, individuals can better manage their energy expenditure and make necessary dietary adjustments.

Incorporating a variety of exercises is crucial, and Brad discusses the benefits of different types of movement, such as walking on flat surfaces, using a trampoline for cardio, and staying hydrated with beverages that feel right for your body. He shares his personal experience of discovering Trader Joe's probiotic drinks, which he finds more enjoyable than plain water, demonstrating the importance of flexibility in dietary choices while adhering to caloric goals.

Sleep and stress management are also pivotal. Brad highlights the role of adequate sleep, monitored through tools like the WHOOP tracker, in maintaining energy levels and overall health during a caloric deficit. He also touches on the potential drawbacks of long fasting periods when body fat levels are already low, advocating for shorter fasts that align better with lower body fat percentages to avoid detrimental effects on the body.

Managing insulin levels is another key aspect Brad discusses. He explains that constant eating, even within a caloric limit, can inhibit fat burning due to insulin response. By avoiding snacks between meals and extending fasting periods overnight, individuals can enhance their fat-burning potential.

Ultimately, Brad advocates for a balanced approach to weight loss that prioritizes long-term health and well-being. He advises against overtraining and extreme measures that can lead to injuries, especially for those over 40. Instead, he promotes a method focused on mastering diet, exercise, sleep, and stress management for sustainable results. Brad concludes by inviting listeners to take advantage of his free 15-minute consultation offer for personalized fitness guidance, encouraging them to continue following his journey and insights.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Planning Your Cheat Days With Weight Loss Still In Your Mind

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In this podcast episode, Brad Williams of Over 40 Fitness Hacks discusses how to plan cheat days while still aiming for weight loss. He emphasizes maintaining a strict diet from Monday to Friday, with the possibility of relaxing a bit on weekends. His approach includes consuming high-protein, low-calorie meals early in the day and fasting until social activities begin to manage calorie intake. He suggests prioritizing protein shakes and avoiding high-calorie meals like eggs and bacon.

Brad explains the importance of balancing alcohol consumption by focusing on meat and vegetables to reduce carb intake. For those indulging in sweets, he advises consuming them earlier in the day to allow the body to burn off the calories before bedtime. He also discusses using products like CBD-infused drinks to reduce alcohol intake and recommends staying hydrated.

To avoid overeating, Brad suggests drinking plenty of water, chewing gum, and using apple cider vinegar as appetite suppressants. Staying busy and incorporating physical activities like walking can help burn off extra calories consumed during cheat days. Brad also promotes his new Facebook group for over 40 fitness enthusiasts, offering a space for motivation, questions, and community support.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

How Bodily Functions Impact Calorie Burn and Fitness Goals Over 40

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In this episode of Over 40 Fitness Hacks, Brad Williams discusses how our body might down-regulate its metabolism when certain bodily functions are impaired. He explains the breakdown of total calorie expenditure, emphasizing that basal metabolic rate (BMR) constitutes 60% of it, which is the energy our body uses at rest. Brad underscores the importance of building lean muscle through weightlifting and protein intake to boost BMR.

He also talks about other components like non-exercise activity thermogenesis (NEAT), diet-induced thermogenesis, and exercise. He warns against over-relying on strenuous exercises, particularly for those over 40, advocating for a balanced approach that protects the body and prioritizes building muscle and proper nutrition.

Brad further explains that factors like poor sleep, stress, and inflammation can negatively impact metabolism by causing the body to enter a survival mode, thus reducing BMR. This down-regulation can render calorie counting and fitness trackers inaccurate. He suggests focusing on overall health and wellness, including sleep, stress management, diet, and reducing inflammation, to ensure a properly functioning metabolism.

In conclusion, Brad advises listeners to use fitness technologies and calculators as guides but emphasizes the importance of biohacking and regular adjustments based on personal health observations. He encourages listeners to reach out with questions and offers a free Zoom consultation to help them achieve their fitness goals efficiently.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Tailoring Fitness For Life Over 40 Knowing That Everyone Is Different

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Check Out The Rebounder From JumpSport:⁠

Allan Misner - Over 40+ Fitness Podcast

⁠www.40plusfitnesspodcast.com

⁠

In this podcast episode, Brad Williams of Over 40 Fitness Hacks interviews Allan Misner from the 40+ Fitness Podcast. They discuss the evolution of fitness training for people over 40 and the importance of personalized approaches. Allan shares his journey, highlighting how his personal transformation led him to become a personal trainer to understand his own fitness needs. He recounts losing 66 pounds through a combination of paleo, keto, and intermittent fasting, and realizing that a one-size-fits-all approach doesn’t work in fitness.

Allan explains how he initially believed in heavy lifting and low-carb diets for everyone but learned the importance of tailoring fitness plans to individual needs, using the example of his first online client who struggled with simple activities. They discuss the importance of starting small and progressing gradually, emphasizing that everyone’s fitness journey is unique.

The conversation shifts to the concept of using different "vehicles" (sports car, pickup truck, minivan) as metaphors for the pace and style of one’s fitness journey, depending on life circumstances. They stress that progress, regardless of speed, is valuable and that life itself is the journey, not an obstacle.

Brad and Allan also touch on the importance of journaling to track progress, recognizing and celebrating small victories, and maintaining a positive mindset. They highlight that maintaining fitness sometimes means adapting to new realities and that it’s okay to set new, realistic goals based on current capabilities.

In conclusion, Allan shares how listeners can connect with him through his podcast, book, and website, emphasizing continuous learning and adaptation in fitness. Brad appreciates Allan’s insights and looks forward to sharing more fitness tips for the over-40 community.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Building Lasting Motivation For The Struggling 40+ Fitness

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Allan Misner - Over 40+ Fitness Podcast

www.40plusfitnesspodcast.com

In this podcast episode, Brad Williams from Over 40 Fitness interviews Allan Misner of 40+ Fitness Podcast, focusing on the topic of motivation. Allan discusses the common issue of people waiting for a specific day to start their fitness journey, often resulting in a lack of sustained motivation. He explains that true motivation comes from taking action first, rather than waiting for a magical moment.

Allan introduces a four-quadrant model for building motivation:

1. Accountability: Divided into two parts:

2. • Leader Level: Involves hiring a coach or having a boss who sets expectations and checks in on progress.

   • Social Level: Involves joining groups or classes where social interactions and mutual accountability help maintain motivation.

     
     

3. Self-Efficacy: Also divided into two parts:

4. • Leader Level: Focuses on self-management strategies like preparing gym bags or meal planning to eliminate excuses and ensure consistency.

   • Values and Habits: The most powerful quadrant, where actions align with one's identity and values. This includes adopting habits and seeing oneself as a runner, healthy eater, or other roles aligned with fitness goals.

     
     

Allan emphasizes that each quadrant requires proactive steps to build lasting motivation. Coaches and social groups provide external accountability, while self-management and ingrained habits foster internal motivation. Together, these strategies create a sustainable approach to fitness and health.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Month 5 Fitness Challenge Update: Improving Sleep With Whoop Tracker

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Over 40 Fitness Hacks Facebook Group

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In this podcast episode, Brad Williams of Over 40 Fitness provides a month 5 update on his six-month personal fitness challenge, which began at the start of the year. This month, Brad focused on improving his sleep using the Whoop device, a wearable fitness tracker. Despite not having significant sleep issues before, Brad decided to optimize his sleep duration and quality. He typically slept around six to seven hours but aimed to increase this to improve his deep REM sleep, crucial for overall recovery.

Brad detailed his experience with the Whoop device, explaining how it tracks various sleep stages and provides an overall sleep score. Initially scoring well, he noticed his deep REM sleep was lacking, prompting him to extend his sleep duration to seven or eight hours. This adjustment led to better scores, although he didn't always feel more refreshed.

The Whoop device also tracks strain, recovery, and daily calorie expenditure, giving Brad insights into his physical exertion and metabolic rate. He maintained a consistent workout routine of three to four 30-minute sessions per week, focusing on efficiency rather than high strain. The data confirmed that his workouts were effective in building lean muscle mass without excessive calorie burn, aligning with his goals.

Additionally, Brad monitored his HRV (Heart Rate Variability) score, which varied based on his lifestyle choices, showing improvement during the weekdays and decline over weekends due to dietary indulgences.

Despite his aversion to wearing devices, Brad found the Whoop device useful for gaining insights into his sleep and physical activity patterns. He committed to using it for a year and would reassess its value afterward.

Brad also recapped his progress in previous months, mentioning ongoing challenges with inflammation due to allergies and a recent stomach flu that led to a new egg allergy. For the final month, Brad plans to focus on stress management through meditation and circadian rhythm optimization.

Listeners are encouraged to join the challenge, revisit episode 429 for detailed instructions, and connect with Brad through a free 15-minute Zoom call or his new Facebook group.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

My New Fasting Protocols For The Over-40 Crowd

Click Here for a FREE 15 min Zoom Consultation With Brad:

Over 40 Fitness Hacks Facebook Group

In this podcast episode, Brad Williams of Over 40 Fitness provides an update on his fasting protocols and shares his insights from two years of intermittent fasting. Brad emphasizes the importance of refining fasting practices by consulting with health and wellness experts. His current regimen involves a 6-7 hour eating window, consuming balanced meals with protein, fats, and fibers, and focusing on hydration with water and electrolyte drinks.

Brad highlights the significance of avoiding high-potassium supplements during long fasts and insists on no-calorie additions to coffee or tea. He encourages starting with intermittent fasting, gradually reducing the eating window, and possibly extending to longer fasts like his preferred 36-hour fast, which he does once a month.

A recent adjustment in Brad's approach includes minimizing meal frequency within the eating window, now consuming two larger meals instead of three to optimize insulin response and fat burning. This shift has yielded notable results, including weight loss and improved body composition.

Brad underscores the benefits of fasting for men and women, advising customization based on individual needs and professional guidance. He also suggests simple strategies like chewing gum or drinking apple cider vinegar to curb appetite. Ultimately, Brad encourages listeners to experiment with intermittent fasting, adapt it to their lifestyle, and find what works best for them.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV