My New Fasting Protocols For The Over-40 Crowd

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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

Should You Count Your Calories To Get To Your Goal Weight

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Over 40 Fitness Hacks Facebook Group

In this episode of Over 40 Fitness Hacks, I delve into the perennial debate on whether or not counting calories should be a primary focus in your fitness journey. As I address this common query, I emphasize that while calorie counting can be beneficial, it is not necessarily the initial step one should take, especially for those over 40 who are beginning their fitness transformation.

The core of my argument is that establishing foundational healthy habits is paramount. This involves focusing on six key aspects of fitness: diet, exercise (or movement), inflammation, stress management (both physical and mental), sleep, and supplementation. Addressing these areas comprehensively will yield significant benefits and set a robust groundwork for your fitness goals.

Calorie counting, often rooted in traditional bodybuilding approaches, operates on the principle of caloric deficit and expenditure. While mathematically sound and effective for achieving very low body fat percentages, it may not be essential for everyone, especially those comfortable with a higher, but healthy, body fat percentage. It's crucial to recognize that fitness goals vary, and so should the methods to achieve them.

For many, the stress and potential negativity associated with rigorous calorie tracking can be counterproductive. Therefore, if counting calories feels overwhelming, it might be more prudent to focus initially on overall dietary quality, increased physical activity, and gradual adjustments. This approach can often yield substantial results without the meticulous need to track every calorie.

However, for those aiming to reach single-digit body fat percentages, calorie counting becomes almost inevitable. It's an advanced strategy that fine-tunes the diet to achieve precise fitness outcomes. Utilizing tools like MyFitnessPal or even a basic food scale can provide valuable insights into your dietary intake, helping you make informed adjustments.

Interestingly, the physiological feedback from devices like the WHOOP strap offers a modern method to understand your body's needs. By monitoring metrics such as heart rate, stress levels, oxygen levels, and basal metabolic rate (BMR), you can tailor your calorie intake and expenditure dynamically. This biohacking approach provides a more detailed and responsive way to manage your fitness journey.

In conclusion, whether or not to count calories depends on your personal goals and preferences. Establish a solid foundation in all aspects of fitness, and if you decide to pursue lower body fat percentages, incorporate calorie tracking as an advanced tool. The ultimate aim is to remain motivated, feel better, and achieve a sustainable, healthy lifestyle. Stay tuned for future updates, and consider joining my new Facebook group to connect with like-minded individuals and share your fitness journey.

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

Mastering Over 40 Fitness For Achieving Single-Digit Body Fat

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Stephen Campolo - Weight Loss Expert

https://flxbody-coaching.com/start

In this insightful podcast discussion between Brad Williams of Over 40 Fitness Hacks and personal trainer Stephen Campolo, the primary focus is on the nuanced journey of achieving single-digit body fat for individuals over 40. Brad seeks Stephen's expertise, given his background in natural bodybuilding, to navigate this goal without resorting to extreme measures common in bodybuilding competitions.

Stephen outlines three fundamental pillars essential for this endeavor: consistent nutrition, regular weight training, and increased movement, particularly through activities like walking. He underscores the criticality of maintaining unwavering consistency across these facets to yield tangible results. Stephen's emphasis on sustainable practices echoes throughout the conversation, with a keen focus on adherence rather than short-term intensity.

The discussion delves into strategies for addressing stubborn fat areas, acknowledging the unique challenges individuals face as they approach their target body fat percentage. Stephen's insights underscore the necessity of patience and persistence, particularly during the final stages of fat loss, where progress may seem elusive.

Moreover, the conversation explores the value of experimentation and moderation in integrating new fitness practices, such as sauna sessions and cold plunges, into one's routine. Both Brad and Stephen advocate for an approach rooted in balance and caution, mindful of potential long-term implications.

Stephen extends an invitation for listeners to connect with him on social media, positioning himself as a resource for ongoing guidance and support. His focus on online coaching and forthcoming corporate wellness initiatives reflects a commitment to making fitness accessible and sustainable for a broader audience.

Overall, the dialogue offers practical advice and nuanced insights for individuals navigating the complexities of their fitness journey, emphasizing the importance of sustainability, enjoyment, and holistic well-being.

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