The vast majority of you reading these words are not 15% body fat yet, but want to be below that mark.

The vast majority of you are already doing some kind of Intermittent Fasting, but need to improve your diets/discipline significantly, and would benefit TREMENDOUSLY from optimising an OMAD diet.

One Meal A Day is the one eating system that seems to work the best long-term for Men Over 40, with pure upsides and zero downsides.

So if you’d like to capitalise on this and work with me one-to-one for a three month period, you’re going to love this opportunity.

This is what the OMAD Mentorship Program will do for you:

1. Get you to a muscular sub 15% body fat
2. Keep you there for the rest of your life

How?

The Guarantee

I can promise you one thing. That I will work with you as long as it takes, until you get to sub 15% body fat and you’re happy with how you look.

The program is ‘officially’ three months.

But in reality it will end when you get to 15% body fat, and then we will have the Lifetime Planning Call.

This coaching program will be the last one you’ll ever need.

Click Here To Learn More

The post ANNOUNCEMENT: The OMAD Mentorship Program appeared first on Forever Alpha Blog.

Some regular objections (almost always from low T, skinny-fat, more ‘beta’ males), include “just be natural, bro”, or “but what if you can’t have kids??”, or “but now you’re on steroids, and steroids are cheating”.

I’ll address all of these shortly.

But firstly, let’s get into a brief introduction about what TRT is.

What Is TRT?

Testosterone Replacement Therapy is simply replacing the testosterone levels you had as an 18 year old (assuming you were healthy) via exogenous sources.

This is usually via testosterone injections, and this is what I recommend.

So as you can see already, it’s not “steroids”, which is blasting your testosterone levels into 2-5x the normal range.

The problem with society at the moment, is that it knows that there’s an obesity problem and accepts it (even though it’s not really doing much about it, as there’s too much money in both causing AND ‘solving’ obesity via junk food and pharmaceuticals).

But when it comes to men’s health specifically? No one gives a shit.

I could get a little conspiracist on you and talk about how no society out there wants its’ male population to be high T, as it makes the men harder to control, less compliant, and harder to extract resources from via tax.

But I won’t go down that path today.

Whatever the reason is, the reality is that nobody cares about your testosterone levels, including the “just be natural, bro” guys.

Society accepts that 30% body fat is a problem, but they don’t accept that 350 testosterone or less is also a heart attack waiting to happen. Not only this, but you’ll live a life of low happiness, sex and freedom in the process, and muscle gain and fat loss will be next to impossible.

This is when you’ll want to take TRT.

The benefits of which include:

• You will look and feel younger
• Improved mood & day to day happiness
• More consistent energy when you get out of bed
• Higher drive for ‘conquering activities’ – things like building empires, training, combat etc.
• Better sleep quality AND quantity
• Reduced anxiety and cortisol levels in the blood
• Higher self-confidence and self-esteem
• Higher sex drive & better sex with your S/O (this one’s been reported a lot to me on Twitter)
• Increase in muscle mass (depending on dose, calorie balance, training protocol etc.)
• Increase in muscle retention (if dieting)
• Greater strength, and improvements in bodyweight strength
• Increased insulin sensitivity (and the consequential higher resistance against multiple diseases)

Testosterone Replacement Therapy is something that makes all the key areas of fitness – muscle gain, fat loss, cardio, sleep etc. – far easier.

What Are The Costs Associated With TRT?

The way I recommend you do it, is that you speak to a few doctors on the phone and ask them a bunch of questions, and then pay the one you like most for the initial couple of consultations where he shows you how it all works.

I outline the whole process step-by-step in the Ultimate Testosterone Manual.

This will have an initial chunk of costs, including blood tests (~$160 depending on which ones you do), initial consultation (~$200-$250) and then checking up with him every few months or so ($200-$250 each time).

I don’t recommend checking up with him forever, as there’s no need.

Once you’re set and you know what you’re doing, you can politely end the consultations and carry this on yourself for the rest of your life.

So once you’re beyond the initial one-off costs, what are your on-going monthly costs?

This number is going to include testosterone vials, HCG (optional) syringes, needles, anti-bac wipes, all of which will cost roughly $170-$200 per month. Then on top of that, you’ll still want to get blood tests to monitor your testosterone, estrogen, FSH, LH, thyroid, vitamin D etc., and this will cost you roughly $70-$90 per month when averaged out.

Meaning, a total of ~$240-$290 per month over the long-run.

What About The Non-Financial TRT Costs?

There’s very little in the way of non-financial costs, but there’s a couple of things to potentially look at.

One question you may be wondering about, especially if you’re under age 45 or so, is “what about kids??” TRT will absolutely make you temporarily infertile, which is why it’s largely a strategy for older men who don’t want anymore kids.

But it is temporary 99% of the time.

You can indeed come off TRT years later and start on a HCG program, which re-stimulates your balls back into action with a 99% success rate. But if you do go down this path, I strongly suggest you go back to your doc and get it all done with professional supervision.

That’s really it in terms of TRT costs, the rest is all upsides for the typical Man Over 40.

One of the biggest upsides is that you simply look and feel more youthful, which is something I cover a lot in the Anti-Aging System, which is definitely something to look into if you’re 40+.

I hope this article has ben useful. Feel free to ping me questions via email at forever.alphamale@gmail.com, or on Twitter, and I’ll happily answer them.

See you next time.

The post TRT: The Costs Vs The Benefits appeared first on Forever Alpha Blog.

But if you’re starting to feel like you’re getting out of shape, it’s time to reverse this process. It can become quite problematic if other people are starting to notice, or you can’t keep up with your kids/grandkids like you used to.

In this article, I’ll outline the potential warning signs that this is the case, and then I’ll give you the solutions too. Getting into elite physical shape will leave you feeling freer, happier, and more confident. Let’s get into it…

The Moment I Knew I Was Out Of Shape

A long time ago, I was out of shape.

I wasn’t really fully aware of what I was doing, it was simply a case of bad eating habits that crept up on me and accumulates over time. A few too many beers on the weekends. An addiction to chocolate cereal. Too many bacon sandwiches after all the beers.

It all got a little out of hand.

Once I was well over 17% body fat and had a permanently bloated waistline and puffy face, I KNEW I was out of shape. My blood pressure was “high-normal”, which for my age at the time was not good, and I looked pretty horrendous compared to my previously-handsome self.

The mirror did not lie.

So I said to myself “I will fix this”, and I implemented most of the solutions I’m going to outline to you in this post – so make sure you read until the end.

The 10 Warning Signs That You’re Out Of Shape

Let’s start with one of the biggest signs that you’re out of shape, that I know a lot of fathers suffer from:

1. You Can No Longer Keep Up With Your Kids/Grandkids

I’ve had quite a few guys on my main fat loss Twitter account (foreveralphablog) message me saying something like this:

“My family and I went hiking/rock climbing/playing basketball the other week, and for the first time in years I realised that I couldn’t keep up with them. It was embarrassing. I couldn’t catch my breath, and for the first time ever, I truly felt OLD. What do I do?”

I’ve seen this quite a few times now, and I think it’s one of the most painful signs to fathers/grandfathers that they are out of shape. It’s the feeling of being old, whether or not you are actually old is besides the point.

I’m telling you, there’s many 30-35 year olds out here who feel old due to years of physical neglect, which is completely unnecessary as these are categorically young men.

Make Sure You’re 15% Body Fat Or Less

But to answer the question – the vast majority of the time, you need to get your body fat levels down to a reasonable level, which I define as 15% body fat. At this level, it’s extremely unlikely that excess body fat is going to be causing your respiratory system to be inefficient, or your heart to be weak.

These things can happen for other reasons, but you’re not going to be out of shape due to being overweight, when you’re 15% body fat. This rules out the biggest cause of being out of shape.

At 15%, you’re not going to look like a fitness model or a sprinter. But you will be healthy. You will be more than capable of keeping up with your kids, and the excess fat won’t be creating an estrogenic hormonal environment, or adding stress to vital organs.

If this sounds like a reasonable goal to you and you agree that it’s important, then let me help you get there – my email list is the best resource you’re going to find on the internet (for free) on how to get to 15% body fat or less:

The next big one is this:

Use Your Time Wisely

One of the biggest reasons for this “physical neglect” that occurs so often as men mature, is that life is pretty hard. We have taxing careers, kids, stress etc. It takes it’s toll, and maintaining a taxing fitness regime on top of all this becomes a nightmare.

So my suggestion is as follows:

Pick a dieting system and a training system, that is extremely time efficient.

(This is something I talk a lot about on Twitter and on the email list).

One Meal A Day (OMAD) is the ultimate manifestation of this. It requires no more than 20 minutes per day. It’s ridiculously efficient, and you will get into great shape following this system, guaranteed.

When it comes to your training, you don’t want to be training like an 18 year old kid in college and no responsibilities in life. You can’t be hitting it six days a week and banging up your joints. Three full body workouts (like in the James Bond Program) is all you need – get in, stimulate the muscles/cardiovascular system, get out.

It’ll be a grand total of about four hours per week including driving to/from the gym and showering, and if you have a home gym setup like myself, this will be more like two and a half hours per week.

Why does all this work so well?

It fits into your lifestyle, and thus, is more sustainable over the long-term.

You don’t want to start a routine that you’ll be quitting in three weeks time as you had no hope of sticking to it.

2. You’re Breathless After A Flight Of Stairs

This one is common, and I won’t delve into great detail in it. But it’s true. If you take a flight of stairs at work, or wherever because there’s either no elevator available or you’re trying to get fitter, and you’re out of breath…

That is not good news.

The human body wasn’t designed to function like this. Think back to your ancestors. If they were panting and puffing their last breath while chasing large game, they wouldn’t have survived. They would have starved to death, and we wouldn’t be here typing on laptops and reading blog posts on smart phones.

Think more like they did, and you’ll be a fitter man.

It’s hard to be out of shape when you genuinely place lifting weights and cardio as high priorities in your life.

3. You LOOK Out Of Shape

This is one of the biggest ones that affected me the most when I was chubby.

I knew that my cheeks looked hamster-like, I knew that my waistline was as big as my Dad’s (and he’s 37 years older than me)….all bad news, and it was clear that I was out of shape.

Here’s the reality check:

The mirror doesn’t lie.

If there’s sagging body parts (gyno) where there shouldn’t be any, or you’ve not seen your Johnson in years, then these are glaringly obvious signs that someone is out of shape.

A really good piece of advice I would give you that is both motivating and useful for progress-tracking, would be to start taking pictures of your physique every single week, in the mirror. Same lighting. Same stance.

You’ll soon start to see the visual changes over time if you follow the OMAD diet I mentioned above, and full body training protocol and stick to these things.

The mirror doesn’t lie.

4. You’ve Got A High Resting Heart Rate (RHR)

If the mirror isn’t giving you enough obvious signals that things need to change, then this one will give you “proof”.

This is actually something I’m using right now to determine whether or not I’m recovered from my training sessions. This is how it works. You put your finger on your wrist to check your heart beats per minute (set a timer), every morning, before you get out of bed.

If you’re not currently doing super-intense training, then you don’t have to worry about a temporary fluctuation – you know that your resting heart rate is your real resting heart rate. And if it’s too high, it’s because you’re out of shape.

How high is too high?

The ideal for a man would be somewhere between 40-70. Yes, the “normal range” is 60-90, but “normal” is not the same as healthy. Same thing with body fat levels, same thing with testosterone levels.

But any Resting Heart Rate over 90 means that you’re 100% out of shape, and something needs to change. Specifically, it means that your heart is struggling to pump the required oxygen around your body and your organs are under stress. You may be out of shape with a RHR of less than 90.

5. You’re Getting Injured Without Any Exertion

It’s one thing getting injured from heavy deadlifts or getting in the cage with another guy.

It’s another thing thing getting injured from tying your shoelaces.

This one is more of a sign that you need to simply get more active throughout the day, not necessarily do hardcore exercise. The problem is that you’re likely sitting all day, hunched over a screen, with very little movement where your posture gets the chance to ‘reset’.

Other things you may want to look at are strengthening your core, and starting each day with getting your blood flowing and body moving. Your core is at the….core….of everything you do. When it’s weak, back problems are 10x more likely to materialise because there’s no support. Exercises like planks are great for this. Yoga is another big one for all-round protection against injury.

6. You’ve Got Gyno (Man Boobs)

Boobs are great, when they’re on women.

But when you’re seeing the hairier, saggier versions staring back at you in the mirror (a.k.a man boobs), you know you’re out of shape. I personally never had them when I was out of shape – all the weight seems to go to my belly and face.

But I completely empathise if this is the case for you, especially if you’re in your 50’s/60’s where these things become harder to fight. But only as long as you’re willing to do something about it.

The one thing that destroys this immediately, is massive fat loss. It’s impossible to have man boobs when you’re 10% body fat – trust me it’s impossible (unless you’re on steroids). Another huge factor is your testosterone levels, but you’re not going to have high testosterone if you’ve got 37% body fat.

7. You Feel Fatigued Constantly

Feeling fatigued because you just ran a marathon is normal. Fatigue from a 2 hour boxing session is normal, especially when you’re not used to it.

But constant fatigue without training?

You’re out of shape.

This is when you’re struggling to get up in the morning, everything seems like hard work, you want to fall asleep in the afternoon etc.

My recommendation would be to do some cardio every morning to pump up your energy levels. You don’t need to kill yourself, but just ramping up your heart rate for 20 minutes or so – it works wonders. I talked about the mental benefits and the clarity of thought in a recent blog post on Monk Mode.

And in addition to this, time management is a big key as well. Get efficient with time at work, and with fitness as well (re-read point #1).

8. You Can’t Do A Single Pull Up

Most men actually cannot do any pull ups, so if this is you, don’t worry you’re in the same boat as everyone else.

But this is a problem.

People talk about push ups, and push ups are important. But pull ups are the real test to see whether or not you’re in shape.

Anyone can train for push ups for a month, and bang out 5-10, yet still be overweight and categorically unhealthy. Nobody can train to do pull ups and bang out 5+, while still being obese or having a f**ked up heart. It’s just physically impossible. Pull ups are more difficult than push ups, and they require you to have a greater level of relative strength.

Pull Ups are the ultimate symbol of physical competency and physical fitness. You need to be capable of doing them.

If you would like to get to the point where you can do 20+ pull ups without using momentum, and without cheating, and lose a bunch of weight in the process, check out my Pull Up Domination program.

9. If You Can’t See Your Johnson, You’re Out Of Shape

This is another big one.

If you’re going to the bathroom and you can’t see your you-know-what, you’re definitely out of shape. When you look down, you should be able to see what you’re working with.

A belly is eliminated just the same way as man boobs, and any other areas of body fat – a calorie deficit. Again, you want to be able to create and maintain this deficit in as effortless a way as possible, and this is where Intermittent Fasting and OMAD comes in. But a calorie deficit always solves the problem over time.

But you also want to boost your activity level in addition to the dietary component. Not only will it help with the fat loss, it will also give you more energy and make you feel better. The visual changes in the mirror speed up. Everything is more exciting.

But definitely get rid of that beer belly if you have one. Diet is the key.

Finally:

10. Others Hint That You’re Out Of Shape

My experience back when I was out of shape, was that most people wouldn’t say anything.

Most people are very polite, and are kinda lying/not revealing the truth about what they think about your looks. This is completely understandable, as they don’t want to upset anyone or lose friends etc.

But some people, will drop very subtle (or not so subtle) hints. You should pay attention to these. This is not the same as someone disagreeing with you for having certain relationship decisions, or certain lifestyle decisions that they don’t agree with, and have nothing to do with them.

For example, you may have a very hot girlfriend or wife that your family doesn’t agree with, or you like to travel all the time and your friends don’t like it. These things make YOU happy, so it’s tough shit for them.

This is not like that. This is different. Being out of shape makes NOBODY happy. There are a grand total of ZERO benefits to being overweight and not liking your physical appearance. There’s no upside at all. So listening to people’s hints about how you used to be, and how you don’t look the same or whatever, is actually really valuable.

This feedback is useful – encourage them to be honest with you.

From Out Of Shape, To Elite Physical Condition

I personally made this transformation, because the above points angered me, and then fuelled my motivation to make drastic changes, all the way up to becoming a fitness model and coach.

Number 10 was probably the biggest one at first (ex girlfriends etc.). But over time, I developed more long-term motivations and got addicted to the progress, and this is the point where the journey itself – the process itself – becomes sustainable, because you genuinely enjoy it.

I want you to experience the same thing as I have done.

It’s not an easy road, nothing worthwhile is. I’m not going to be a snake oil salesman and try and say it’s easy. It’s HARD.

But it’s well worth it.

I encourage you to check out the links in this article, but most of all, get on the email list. It’s where I share my most valuable information, stories and anecdotes, so make sure you enter your email below:

I also encourage you to ask away any questions you want by replying to the “Welcome Email”, as I personally answer all of them. Also follow me on Twitter.

And that’s it. I hope I’ve inspired you to make some positive changes.

Good luck, and I’ll see you inside the email group!

The post Out Of Shape? Here’s 10 Signs You Are… appeared first on Forever Alpha Blog.

What Is A Bro Split?

The Bro Split is a highly popular way of training, that splits the body into five different groups (usually). Often this kind of bodybuilding split will look like the following:

• Monday – International Chest Day
• Tuesday – Back
• Wednesday – Legs
• Thursday – Off
• Friday – Shoulders
• Saturday – Arms
• Sunday – Off

Regardless of whether or not the person chooses to participate in ‘International Chest Day’, the Bro Split tends to be spread across five training sessions per week, with two days off.

It became popular decades ago, through some of the ‘Golden Era Bodybuilders’ like Arnold and Frank.

But modern day science has a couple of things to say about it…

The Science On Bro Splits

Brad Schoenfeld has conducted a very useful meta-analysis of all the studies on training frequency and muscle growth – he’s done all the work for us.

His conclusion?

Training frequency does not significantly affect muscle growth, when total training volume is equated.

Meaning; as long as you perform enough total volume (# of sets x weight x reps), then it doesn’t matter if you train once per week or three times per week. The muscle growth will be the same.

Total work performed (per week) is all that truly matters when it comes to muscle growth.

But there’s a problem with this (as with most studies).

In the real world, this doesn’t work out to be that applicable. If you’re a very well-trained lifter like myself, and have been lifting for 10 years, needing 20 sets of chest per week to grow…Is this realistically going to be performed in one session without serious problems?

Without EVER getting injured? Or fatigued? Or losing rep quality after 1.5 hours of benching?

No.

It’s not realistic.

In the real world, there’s a very high chance that you’re better off splitting this volume up into multiple sessions per week, if you want to stay injury-free long-term.

Having said that, if you’re an exception to this and you know for sure that you can do 12 sets of bench in one session, or 8 sets of squats/leg press without any issues, then feel free to do whatever you like.

Bro Split Vs Full Body Workouts

Some guys like bro splits because it ‘feels good’ to exclusively focus on one muscle for the whole workout, which may actually yield better results for them in reality, IF it leads to a better mind/muscle connection.

Again, scientists don’t like the term ‘mind/muscle connection’ because they can’t measure or quantify it. But it doesn’t mean it’s not a major force behind your muscle gains. I mean, try doing a drunken weight lifting session, and you’ll see exactly what I mean.

Muscle connection helps you to ‘LooksMax‘, and the old-school bodybuilders knew this.

But if you can maintain a strong mind/muscle connection while doing full body workouts, you may well be better off over the long-haul.

Why?

For the experienced lifter (and certainly for Men Over 40), the Bro Split does put a cap on how much volume you can realistically perform per week. If you exceed this cap, you’re more likely to get injured. There’s only so many sets of incline bench you can do until your elbows and shoulders get beat up.

If you’re over 40 and you’re looking to gain some muscle without getting injured, make sure you’re on the email list. I give away free tips constantly to my audience:

But if you split these sets across three sessions of squat, bench, some deadlifts and pull ups? You’re far less likely to suffer the same issues. You have less inflammation to recover from when you split it into ‘manageable chunks’. All you need to do is maintain your mind/muscle connection by doing several high rep warm up sets to pump blood into the target muscles.

Here’s what it would look like…

The Bro Split Routine

See how this would be far more manageable, AND it wouldn’t force you to do less compound movements and more isolation movements? I.e it wouldn’t force to you bench less and do more incline fly’s because of shoulder pain, for example.

It would also allow you to get very competent at certain exercises very quickly. You may find it easier to make faster gains as a beginner with a higher training frequency. Building an Adonis Belt for example, may be easier due to the repetition of movement that beginners need.

But the two drawbacks to the full body routine, are:

1. Loss of mind/muscle connection
2. Too much time spend in the gym per session

The latter can be solved by super setting exercises, which is even more doable if you have your own home gym/dumbbell set. Chest and back movements can be supersetted, just like arms and shoulders can all be supersetted.

This will save you HUGE amounts of time week in, week out. Just be prepared for the intensity.

Having said that, if you’re a brand new beginner you don’t need to worry about this, in fact, your training should look a lot more like this:

THAT full body workout could be done in under 1 hour. And there’s no way you’ll be getting injured doing that, assuming your technique is on point. Whereas 10 sets of incline bench might still be asking for trouble if you’re trying to do it all in one session, like you would with the Bro Split.

A good example of a full body workout that accomplishes all this, is the James Bond program. Definitely check it out if you’re over 40.

But at the end of the day, it’s really up to you which training methodology you choose.

Training Frequency & Injuries

You’d be training each muscle once per week on the bro split, and three times per week on the full body split. BOTH work for muscle gain, as long as the training volume is equated.

In reality, BOTH will work if you’re a beginner and you’re not doing that much total volume because you simply don’t need it.

But as you become more advanced and/or you start aging, you’ll want something that lowers your risk of injury from all that volume.

This is where full body workouts come in.

Time Management

While the full body workouts are definitely going to be better for your knees, elbows, shoulders and lower back, they might get time consuming for the advanced lifter.

It all depends on your situation.

If you take REAL time to get changed, showered, and to drive to the gym, then this may not be the case. Being in the gym less times per week may be better for you. Supersetting is also another technique to look at on the full body workouts to save serious time.

Get To 10% Body Fat In Your 40s

If you’re looking to get lean with Intermittent Fasting, I have regular tips over at the email list. Make sure you don’t miss your 3 FREE fasting guides. You can access these by entering your email below:

The post The Bro Split: Read This Before Starting appeared first on Forever Alpha Blog.

Without your health, you have nothing.

This stuff is non-optional, and food often isn’t enough to cover your baselines, especially for things like vitamin D, fish oil, magnesium, zinc and the B complex.

If you get some of the best health supplements into your routine, you can expect to make significant improvements to your:

• Blood pressure
• Blood sugar stability
• Testosterone
• Skin tone
• Energy levels
• Mood/anti-depressant
• Sleep quality
• Cholesterol/triglycerides
• Liver function
• and much more

Here’s a little more information on the specific health supplements I recommend, and the associated benefits you can expect to have from them.

Best Supplements To Improve Health

The post Best Health Supplements For Men appeared first on Forever Alpha Blog.

Ashwagandha

The Best Testosterone Boosters

#1. Testogen

Testogen is the product that I’ve been most impressed with, in terms of an all-round testosterone booster.

They’ve done exactly what I personally would do if I had a supplement company, and have taken the legitimate testosterone supplements that are actually backed with scientific evidence, and combined them into one product.

Genius.

In case you’re wondering, these include:

• Vitamin D
• Magnesium
• D Aspartic Acid
• Zinc
• Vitamin B6
• Boron
• And more

Pretty much all the testosterone boosting supplements I talked about in this thread on Twitter.

I highly recommend Testogen for all men who want to boost testosterone, but Men Over 40 in particular who are not going down the TRT route, and want to max out their ‘natural test’ and see how far they can go without any injections.

(Even if you are on TRT, this would still be a good overall male health product – just look at the ingredients!)

Click here to read more about Testogen.

#2. Ashwagandha

Again, this is a supplement with plenty of science to back it up, and I included this in the list because it’s the only supplement that Testogen is really missing.

I believe that if you combine this with Testogen, you more or less have the perfect natural supplement stack for testosterone.

Click here to read more on the properly-dosed Ashwagandha supplement that I recommend.

#3. Vitamin D3

D3 truly is a ‘superman supplement’, especially if you live in the northern hemisphere or live an indoor working lifestyle.

From boosting testosterone to reducing insulin resistance, and from aiding calcium absorbtion to simply improving your mood, the benefits seem endless.

I’ve included this in the list for men who are looking exclusively for this ‘king of supplements’, whether it’s because they’re already on TRT, or winter is coming and they’ve suffered from SAD (Seasonal Affective Disorder) in the past.

Click here to learn more about this high strength vitamin D3 supplement.

The post Best Testosterone Boosters For Men appeared first on Forever Alpha Blog.

I’m here to tell you that it’s simply not true, and I encourage you to read this thread on Twitter (with multiple pictures of good-looking men over 50) if you don’t believe me.

You can get lean AND strong after 50, and I’m going to show you how.

But first, let’s address a few of the unique problems Men Over 50 face, so that we can understand the overall fitness landscape, and understand how to overcome these problems.

Challenges With Getting Fit After 50

When you’re 55, your body doesn’t work exactly the same as it did when you were 25.

You’re already aware of this of course – the energy levels, the recovery, the metabolism. But I’m going to drill down into the hormonal specifics.

Your Testosterone

Testosterone in men declines by 1% per year beyond age 30, so in your fifties you’ve had a decent amount of time declining in this regard.

Which means things like:

• Muscle loss
• Weaker bones
• Slower metabolism
• Less focus/drive/energy
• Deteriorating heart health

Are becoming more and more of an issue as you age. If you want to be fit after 50, gaining muscle and losing fat, then you’ll need to ‘recover’ this lost testosterone (more on this shortly).

Your Growth Hormone

Growth hormone is pretty much the ‘fountain of youth’. It’s incredible, and Intermittent Fasting is one of the best natural ways to achieve this (the unnatural ways requiring a lot of money).

But as with testosterone, this vital anti-aging hormone declines in most men past age 30.

As a Man Over 50, it’s your job to do all of the natural methods available to maintain high levels of HGH. If you do, you’ll reap the benefits of:

• Better, clearer skin
• Sharper looking eyes
• More muscle mass
• Increased ease of fat loss
• Better sleep quality

So you’re now wondering how exactly you can do all this?

Here’s the most powerful method for boosting growth hormone so you can be 50 and fit:

Fit After 50: Solutions

OMAD (One Meal A Day)

Here’s the simple reality with growth hormone secretion in your body – it occurs when you’re NOT eating.

OMAD capitalises on this, as you’re only eating the one meal, which means 1 hour eating and 23 hours not eating. So maximum growth hormone secretion is now available to you (especially if your sleep game is tight).

Not only is OMAD incredibly powerful for growth hormone secretion and anti-aging, but it’s also critical for minimising your day-today hunger, and maximising fat loss.

It’s THE BEST WAY to be fit at 50, as it’s guaranteed fat loss over the long-term (month to month). I you follow the proper OMAD system of black coffee and electrolytes in the morning, green tea in the afternoon, and LOTS of water throughout the day, you’re setting yourself up for a life of health and leanness.

The entire system can be personalised to your needs via an Intermittent Fasting meal plan written by myself.

Full Body Training

Alright, time to get into the training side of things.

Your training needs to be intense as a Man Over 50 so that you ‘convince’ your body to actually build muscle, but at the exact same time, you MUST avoid injuries. Most of this comes from an adequate warm up, blood flow, and common sense.

But other things like having regular appointments with a physio may be required if you have a history of major injuries.

The best way to achieve intense workouts with minimal risk of injury, is to do three full body workouts per week.

Why?

Because you’re getting in enough total work, your muscles are being hit frequently, and you’re having four days off per week for recovery purposes – your joints and nervous system as well as your muscles.

Although these four days are labelled ‘recovery days’, I highly suggest NOT sitting on your sofa all day. Rather, walking and stretching should be your daily basics for maintaining a healthy body, and getting fit after 50.

Which leads me nicely onto…

Fun Activity

A huge component of staying fit after 50 is going to come from a long-term sustainable form of activity.

For it to be sustainable, you MUST enjoy it.

You’ll burn more calories, you’ll be happier, and over the long run your blood pressure and various other healthy markers will improve because you want to do ‘the work’.

Notice the similar patterns with OMAD? It’s all based on long-term systems. Systems that are based on enjoying the process, and wanting to do the things that lead to fat loss and being healthy.

Here’s some ideas:

• Walking outdoors in nature
• Cycling on the weekends
• Swimming early morning (my favourite)
• Walking with your family
• Playing golf (very popular with Men Over 50)
• Playing tennis

Anything that you personally enjoy.

You could even pick a combination of the above. The key thing is that you’re doing something every day. It’s one of the most powerful strategies for staying fit after 50.

Summary

Getting ridiculously fit after 50 is more than within your capabilities.

Building a lifestyle of One Meal A Day (every day), three full body workouts per week, and and an active lifestyle day-to-day, is what will fuel this success.

15% body fat (or less), low blood pressure and a healthy cardiovascular system are pretty much guaranteed over the long-term.

GRAB YOUR COPY!

The post How To Get Super Fit After 50 appeared first on Forever Alpha Blog.

Men Over 40 are going to be very pleased. I’ve literally just created/updated a new Facebook page called Foreveralphablog, specifically for Men Over 40.

There’s going to be a strong emphasis on topics like:

• OMAD
• 72 Hour Fasts
• Injury prevention
• Joint health
• Stretching & foam rolling
• Testosterone increase
• HGH increase
• General hormonal optimisation
• Sleep quality
• Vitamins and supplements for general health

So it’s going to be really helpful for you if you’re in your 40’s, 50’s or 60’s, and you’re looking to improve your health.

OMAD is the most powerful Intermittent Fasting schedule out there for ‘older dudes’, from both a lifestyle/flexibility perspective and also a hormonal perspective. Things like HGH, testosterone and insulin all appear to benefit massively from this system.

My plan is to give you plenty of potential OMAD recipes and general ideas, plus tips on meal timing (around your training) etc.

Injury prevention is another major topic, as it becomes more of a danger as you age, and when you combine this with a higher risk of muscle loss, it can become a double-whammy if you’re unable to train for several weeks or months.

So my plan in this area is to give warm-up routines, stretching technique videos, dynamic stretches, and general preparation work to be done on both training days AND recovery days. The term ‘active recovery’ is more true for Men Over 40 than ever before.

And of course hormonal health is a MAJOR topic for guys who are fighting an uphill battle in regards to testosterone and growth hormone. So I’ll be offering a lot of testosterone tips, sleep optimisation advice, and HIIT workouts.

PLUS, I’ll be doing a ‘weekly roundup’ of the best Men Over 40 tweets for each week.

Can it get even better?

Yes – it’s all completely free.

So head over to my Foreveralphablog Facebook page right here, and click ‘like’ and ‘follow’. You’ll be seeing updates there very shortly, and if I get enough follower on there, it will become a major free Men Over 40’s resource over time.

Enjoy!

The post ANNOUNCING: Foreveralphablog (Over 40’s Resource) appeared first on Forever Alpha Blog.

Obesity is getting pretty bad, in case you didn’t know.

Not only will 50% of Americans be obese in 10 years time, but according to this article, 25% will be ‘severely obese’ (which I didn’t even know was a term), defined by a BMI of over 35. This means that if you’re a man who stands at 5’10, you’re over 240 pounds (average muscle mass). And this is going to be 25% of the population in the states(!)

Frankly, it’s not just the US either; Europeans are almost as bad these days. A lot of the sedentary lifestyle, unnecessarily ginormous portions and junk food has seeped into the UK, Scandinavia, Germany, France, and most other places in Europe.

Not good.

Why This Is So Bad

It’s bad. It’s bad for you, and it’s a disaster for the society you live in.

With obesity, comes disease. Sure, there’s a timelag. But things like diabetes, CVD, cancer, heart attacks, PROBLEMS (essentially) are GUARANTEED to arise. Perhaps 20 years later, or 10 years later. Maybe only 1-2 years later.

But either way, the future for the economy and society is bleak, because an obese workforce is an unproductive and incompetent workforce, at least over the long-term.

And it WILL get worse, ultimately because the vast majority of the population simply doesn’t have enough of an incentive to change, until it’s too late.

It requires a heart attack and massive panic on the way to work one day, or a stroke at the wheel, in order for people to actually make the *click* in their brains and realise they need to lose A TON of fat or they are going to die, and their family and kids are going to be left stranded (A.K.A f***ed).

This lack of incentive to change means that demand for McDonalds, Dominos, and KFC is only INCREASING. The average male over the long-term, especially once he’s over 40 or so, is absolutely f***ed.

What YOU Can Do About It

Well you’ve got to look at what causes obesity, and then do the opposite.

Low activity levels combined with sugar and junk food, are very, very conducive to a long-term calorie surplus. And as I’ve said before, sugar is THE biggest cause of the long-term, consistent surplus of calories, because it makes you addicted to food.

If you can undo the damage of sugar, you’re halfway there. Life is now going to be a hell of a lot easier for you. The best way to undo the damage is to reset your taste bus with an extended fast – get the manual here).

Beyond undoing the damage from sugar, you’ve got to focus on getting your activity levels up, and calories down ASAP. Simple as that.

If you’re over 40, you’ll need an extra focus on stretching, mobility and recovery than a younger man will. You’ll also need a narrower eating window – check out OMAD (One Meal A Day), which is ridiculously good for immediate AND long-term weight loss for ‘older guys’. It’s a cracker for keeping your insulin low (critical for undoing obesity), HGH high, and you’ll enjoy it too. Long-term meal plans can be found here – it’s a small investment that may just save your life.

In terms of cardio, I believe it’s best to do DAILY walking if you’re currently obese. Walk A LOT. Then over time, you can transition into cycling, the jump-rope or sports. If you’re not obese, then technically you don’t even have to do any cardio, and your diet will do the work. But I recommend regular cardio for general health reasons.

Follow the above advice and COMMIT to it, like a do or die mission (which is it), then you’ll be 15% body fat with nothing to worry about, in absolutely no time.

If you’re serious about IF and you want to take your fasting game to the next level, make sure you get into the Intermittent Fasting Fast-Track members group (for only $37), where you can access over $725 of content. Make sure you get in before the last day of the month, so you can access the exclusive newsletter.

The post In 10 Years, 50% Of Americans Will Be Obese appeared first on Forever Alpha Blog.

Not too long ago, I wrote the most popular post I’ve ever written on increasing testosterone – the king of anabolism. Today, I’m going to talk about testosterone’s brother, Human Growth Hormone. This post will really help you to increase HGH levels very quickly.

Human Growth Hormone naturally declines in men as they age, particularly once they’re over 30 or so. Some of the benefits of increasing HGH include:

• Muscle mass retention as you age (losing muscle is one of the biggest causes of disease)
• Fat loss
• Lower blood pressure
• Increased strength
• Longer, healthier life
• Higher energy levels and feelings of well-being
• Better sexual performance
• Improved skin and looking MUCH younger

So there’s a whole host of reasons as to why you should increase HGH, especially if you’re over 40 and looking to max out your potential.

So without further ado, let’s get into some of the most powerful, yet unusual strategies for sky-rocketing your HGH levels…

#1) Extended Fasting

Extended Fasting is one of the most powerful methods to increase HGH, and tons of studies have been done on this, particularly in fasts that last three days or longer.

How it works with Intermittent Fasting and HGH is essentially this:

The less time spent digesting food, the higher your HGH levels are going to be.

Very important for Men Over 40.

Another reason that extended fasting works very well, is of course the fat loss that comes with it when done properly. Properly meaning you’re still training with intensity (yet low volume), you’re still sleeping well etc.

Check out the Ultimate Extended Fasting Manual for more information on this.

But fat loss lowers estrogen, and the very act of losing fat increases HGH levels as well. Lower body fat percentages are simply conducive to better hormonal health.

#2) OMAD

I’ve talked about OMAD before, and it follows the same pattern as above in terms of time away from food, but from more of a long-term standpoint.

This is a fantastic transition into your Intermittent Fasting journey coming out from an extended fast, and will allow you to keep burning the fat, keep the eating window narrow, and keep your HGH levels as high as humanly possible. In fact, the leaner you get, the higher they’ll get.

OMAD is where you will see the ‘real’ fat loss, meaning tissue loss which takes time.

#3) Supersetting

Huh?

Yes, supersetting your compound exercises, is a great way to increase your exercise intensity and HGH levels. You WILL experience a massive spike following these workouts.

Some great examples of this include weighted pull-ups/push press, OR incline bench/barbell rows, OR dumbbell front squats/dumbbell arnold press.

Supersetting these big, powerful movements will add muscle, increase HGH levels, and keep your cortisol levels nice and low, due to the time efficiency of not having rest time in between sets.

The ideal program for max HGH is the James Bond program.

Also on a training note:

#4) Sprinting

Sprinting also provides you with that short, powerful burst of anabolic-type exercise, without raising cortisol levels too high. Provided you:

• Perform these on separate days to your lifting sessions
• Take some days off and keep an eye on your recovery/performance
• Keep the workouts to 20 minutes max

My new favourite:

#5) Blue Light Blockers

These glasses are a great way to calm your overactive brain down, by ensuring that your eyes KNOW that it’s no longer daytime, and it’s time to sleep.

Yes, scrolling on Instaglam, Fakebook or even Twitter, will absolutely reduce sleep quality and therefore your HGH levels.

Block the blue light in the evening, and you’ll block the number one HGH-killer.

#6) Swap Sugar For Fruit

The most common question I always get on Twitter is: “Does fruit count as sugar?”, and the answer is a resounding…

NO!

Sugar will seriously mess up your energy levels, body fat levels, and HGH. Fruit will not. In fact, if you eat plenty of vitamin C-dense fruits, you will boost your HGH levels by a significant margin.

Summary

If you want more muscle, better sleep, a lower body fat set-point and a better overall quality of life, then make sure you’re getting your HGH game on point.

Fasting is one of the most powerful tools at your disposal, but there’s also a couple of training and lifestyle hacks for you as well.

If you want to take your fasting game to the next level, make sure you get into the Intermittent Fasting Fast-Track members group, where you can access over $725 of content. Make sure you get in before the last day of the month, so you can access the exclusive newsletter.

The post Increase HGH With These 6 Weird Strategies appeared first on Forever Alpha Blog.