Table of Contents
- Welcome to Fit Apprentice
- Reboot your Fitness – Is it possible?
- Mental Fitness Counts Too
- Unique Issues for Men over 50
- Sometimes, Offensive Words Can Spur to Action
- From Fat to Fit
- Cardiovascular Risk Factor
- Are you overweight or obese?
- Prevalence of Overweight and Obesity in America
- Overweight/Obesity among Adults 2009–2010
- Estimated Percentage by Sex
- How to Calculate Your BMI – A Bit More Complicated
- Hashi Mashi™ Reboot Fitness Center
- Are you Willing to Change?
- Introducing The Hashi Mashi™ Reboot Fitness Center
- The Science of Getting Fit
- What You Can Eat
- When You Can Eat
- Serious Overweight and Obesity-Related Health Problems in Adults
Welcome to Fit Apprentice
Hello! Welcome to Fit Apprentice, my . My name is Rich, and in 2012, I was 55 years old, obese, felt invisible and hopeless.
I started to eat real food, walk, do pushups, squats & deadlifts. Miraculously, my body responded and lost 100 pounds in close to a year.
This helped to get fitter than I ever thought possible after the age of 50.
I got the nickname Hashi Mashi from the Fit Apprentice training program, which is why I was mentioned in the NY Times as a weight loss blogger.
I went back to school to become an Integrative Nutrition Health Coach and Certified Personal Trainer, so I could share my training guides to help you get fit, no matter what your age.
Reboot your Fitness – Is it possible?
Do you think it is possible to reboot your fitness?
Remember when you were in shape back in the day?
How far back do you have to go, high school, college, before the long commutes and work days?
Are you over 50 and think that rebooting your fitness is a pipe dream?
You are in the right place if you want to get back into shape, but are not sure where to start.
You might say:
“How about if I am weighing in at 275 pounds or above?
There is no way I can lose 100 pounds!
It’s too late, let me just enjoy my reese’s peanut butter cups.”
Do you think that you can actually eat your way to better health?
Have you given up at ever getting into better shape?
Did you ever consider weight lifting to fight obesity?
If you are overweight and thinking of weight loss surgery, have you considered other options?
I know people who have gone the weight loss surgery route.
It was not pretty.
One person nearly lost her life in surgery.
And after the surgery, she can barely eat portions of real food that satisfy her.
She is still a similar weight and shape as before the surgery.
Another man has not only not lost weight, but now, he is facing diabetes on top of a shortened stomach.
Mental Fitness Counts Too
What if you have the blues, or even clinical depression, has your doctor prescribed anti-depressants?
Would you believe that deadlifts can be as or more effective as Prozac?
What is the price for mind and body fitness?
Some people might be helped by antidepressants, but at what cost?
Antidepressants can have serious side effects, even up to suicidal ideation.
Clearly, neither surgery nor medications are worth it if you have other options.
Yes, there are other options to improve mind and body fitness.
Unique Issues for Men over 50
Rebooting Fitness for men over 50 is not as simple as when you are a younger man.
There are new concerns and fears.
Like high cholesterol, high blood pressure, prostate health, kidney health.
Not to mention diabetes, depression, heart health and aching joints.
Men over 50 are not just thinking about losing weight.
We are also thinking about how to stay healthy and functional.
We want to be able to spend time with our families, friends and grandkids.
Having a resource to just help you lose weight is not enough.
You want to get fit and lower your cardiovascular risk factors.
Men over 50 face different health and fitness challenges.
Sometimes, Offensive Words Can Spur to Action
The Hashi Mashi™ Reboot Fitness Center came about from hearing some inflammatory and insulting words – “fat b*st*rd”, please pardon my french.
Now, just to be clear, the following account is not meant to be a gratuitous use of the ‘B’ word.
And there is no intention to offend you here, only to motivate, because those words, ‘fat b——‘ motivated me.
Here is how:
When I was first called a fat b——, I knew it was because my friend was concerned for my health.
“You are such a fat b——-!” he said when we met up in the lobby of our building.
“So, stop it, I need you around for a long time!” he shouted as he ran off to grand central station to catch a train.
The words hurt, but I knew I had to do something.
At 275 pounds with a 50 inch plus waist, a cholesterol level over 280 and on the cusp of type 2 diabetes, I was a fat b——–.
My blood pressure had also been inching up to over 130 over 90.
I knew this was pre-hypertension.
My doctor recommended statins and additional medications.
But what could I do?
Is it not absurd that a technologically advanced society like ours needs so much help to reach a normal weight?
I had always been called big, chunky, chubby, big and tall, extra large, large.
But never a fat b——–.
I was not aware till that moment that the B word could be used as a term of endearment:
‘Bastard’ or ‘son of a bitch’ is also used as an affectionate term or a form of address for fun to refer to a person who has a very close relationship with the speaker, e.g. “Craig said to his friend Rich, ‘You fat bastard!’” Most people take exception to using this expression ‘bastard’ in formal situations, even in casual conversations, therefore, it is advisable not to use it quite often unless your listener is your close friend and there no other people around to overhear your conversation!1)http://english.stackexchange.com/questions/184934/the-use-of-the-word-bastard
Therefore, don’t go around using the B word so much, other than to motivate yourself to get fit.
Those words stung, but they did have a positive effect.
Being called a fat bastard set into motion a weight loss journey of 100 pounds and literally starting a new life.
So, fat bastard is not gratuitous, it is meant to motivate you to reboot your fitness.
That is the sole purpose of recalling those fateful words of fat bastard, to wake you up.
From Fat to Fit
Perhaps the only time you saw fat bastard was in “Austin Powers in Goldmember,” where
Mike Myers played the extremely obese Fat Bastard – Scottish sumo wrestler and
henchman of Dr. Evil.
Nevertheless, if you know that you need to lose weight and get more fit, then it is time to
Get up off the couch, stop being best friends with Ben & Jerry and Uncle Amos.
Get motivated to give yourself the best options to live a healthier more functional life.
It is time to reboot your fitness!
Save yourself from a host of chronic illnesses that are related to obesity.
Be around longer for yourself, your family and friends, for those who are afraid to tell you to your face that you are out of control.
And be thankful if your wife or kids or friends are making comments, they want you to be around for them.
Hashi Mashi™ is for the overweight or obese man who wants to take control.
Even if you are over the age of 40 or 50, you can change your habits and get lean.
You can absolutely reboot your fitness even if you are over 50.
Cardiovascular Risk Factor
And if you are over the age of 45 for a man or 55 for a woman, you already have an automatic risk factor for heart disease.
Oreo’s, Ben & Jerry’s, pretzels and potato chips cannot be worth your heart or your health.
Obesity is correlated with many chronic illnesses.
You can learn to lose weight.
We have been brought up with some counterproductive habits.
Otherwise, 75 percent of the adult male population of the United States would not be overweight or obese.
New habits, meal planning and training will change your body faster than you ever thought possible.
Let’s do a simple calculation to see if you are in the overweight or obese category.
Are you overweight or obese?
Maybe you do not need to improve your fitness.
But, my guess is, based on the current statistics, there is a 75 percent chance that you do!
Or you know someone that you care about who does.
In fact, there is a 36 percent chance that you are obese and do not even know it.
You can see from the statistics below, almost 3 in 4 men are considered to be overweight or obese.
Is that not shocking?
Prevalence of Overweight and Obesity in America
The data presented in this publication are from two surveys conducted by the Centers for Disease Control and Prevention (CDC): the National Health and Nutrition Examination Survey (NHANES)2,3 and the National Health Interview Survey (NHIS).4
|Adults Age 20 and Older2|
Overweight/Obesity among Adults 2009–2010
Estimated Percentage by BMI
■ Normal weight or underweight is a body mass index under 24.9 (BMI under 24.9)
■ Overweight is a BMI of 25 to 29.9
■ Obesity is considered a BMI of 30+
■ Extreme obesity is a BMI of 40+
According to studies, 31.2 percent of adults had BMIs under 24.9 and so were considered normal weight or underweight.
Another 33.1 percent had BMIs from 25 to 29.9, and so they were considered overweight.
The group with BMIs of 30 or higher—people considered to have obesity—amounted to 35.7 percent.
Those considered to have extreme obesity, with BMIs of 40 or higher, amounted to 6.3 percent.
Estimated Percentage by Sex
■ Men ■ Women
According to research from the same source NHANES, 2009-2010, 74 percent of men had overweight or obesity; 64 percent of women had overweight or obesity.
Equal percentages (36) of men and women had obesity.
Among men, 4 percent had extreme obesity; the percentage among women was double that of men, at 8 percent.2)https://www.niddk.nih.gov/health-information/health-statistics/Pages/overweight-obesity-statistics.aspx
So first thing first, let’s figure out if you are overweight or obese.
I will give you the manual method and the plugin method.
If you are overweight or obese, the best investment you can make in yourself is to reboot your fitness.
That is why The Hashi Mashi™ Reboot Fitness Center exists, to help you.
I have been where you might be now, looking for a way to get fit.
I had no idea where to start, and I had tried many programs.
After four years of maintaining a 100 pound weight loss, I have learned some valuable lessons.
And they might be helpful to you as well.
How to Calculate Your BMI – A Bit More Complicated
If you do not have the time to calculate your BMI manually, you can find out your BMI here.
I suggest you use the calculator provided above, then come back and finish reading.
For those who want to know how, here is the process:
What is your weight?
Let’s say that you weight today 200 pounds.
What is your height?
And you are 5’10 inches tall, the average height for a man in America today.
Convert your height to inches, and in this example, the height is 70 inches.
Now, convert your height to centimeters by multiplying your height in inches by 2.54.
70 x 2.54 equals 177.8 and now you have to change the centimeters to meters.
Just move the decimal point back 2 places and now you have 1.778.
Next, you need to know your weight in kilograms.
Just take your weight in pounds and divide by 2.2, that will give you kilograms.
200/2.2 = 90.9 or 91 kilograms.
You now have your weight and height in kilograms and meters.
The last step is to multiply your height in meters by itself.
So, 1.78 x 1.78 is 3.1684.
Divide your weight in kilograms by your height in meters squared.
BMI = Weight in Kilograms/Height in Meters²
Therefore, in our example of a 200 pound man who is 5’10 inches tall.
The calculation for his body mass index is 91/3.6184 or 25.12.
Officially, this man is overweight, as any BMI between 25 and 29.9 is considered overweight.
■ Normal weight or underweight (BMI over 18.5 and under 24.9)
■ Overweight (BMI of 25 to 29.9)
■ Obesity (BMI of 30+)
■ Extreme obesity (BMI of 40+)
Again, you can easily calculate your BMI here and remember to write down your result.
If your body mass index is over 25, then you have some work to do.
If over 30, then you better get started immediately.
Truth is, that in both cases, start now, so you can prevent problems in the future.
Overweight and obesity are clear risk factors for many chronic illnesses.
As a former overweight and obese man, I know the frustration of losing weight.
I can relate to the sense of hopelessness, especially when you are over 50.
The good news is that you can reboot your fitness and get fitter than you dreamed possible.
No matter what your age, so, do not give up, it is never too late.
Hashi Mashi™ Reboot Fitness Center
Is there an effective plan for men to lose weight & get fit?
What are the best and most effective training, and tools to restart fitness, especially for men over 50?
If you are asking yourself that question, then you are in the right place.
You have stumbled upon a site where you do not have to go to
meetings and weigh yourself on a scale with an audience.
Who has time for that?
You do not have to count points or calories.
And you can be confident that one day in the near future, The Fit
Apprentice will transform you from a fat b—– to one handsome
Seriously, your wife, girlfriend or significant other will be very
grateful you are taking care of yourself.
What happened over the course of ten months on the Hashi Mashi™ Reboot, was nothing less than a complete
I was as shocked as my neighbors, friends and family.
That same neighbor of mine, who started the ball rolling, saw me after the winter hibernation.
He was startled and said “You went from one fat b—– to a much better looking one, I don’t even recognize your face!”
As a result of my experience losing 100 pounds, reducing cholesterol, high blood pressure and my a1c level risk for type 2 diabetes, I decided to become a fitness professional to help others.
I am now an Integrative Nutrition™ Health Coach and AAPT™ Certified Personal Trainer.
The best and most effective tools for losing weight, getting more fit and even lifting your mood, I share with you.
You know that your plan is working when even your appearance changes significantly.
You can discover what you really look like once you get rid of your excess fat.
Are you Willing to Change?
How long have you been struggling with weight loss?
Have you had enough?
Are you ready to use tried and true tools of the fitness trade, so you can escape from wearing extra large pants and shirts the rest of your life?
Do you think that you deserve to have better health and fitness?
You know that losing weight and getting fit cannot be rocket science, but it sure seems like it.
You are sick and tired of wearing baggy sweaters and your pregnant like stomach distended over your too tight belt and pants.
Are you ready to reboot your fitness?
If you are open to trying a new approach, then you can achieve a spectacular body transformation.
Faster than you ever thought possible.
You see, your body is always working for you.
You just need the right recipe and tools to help your body heal yourself.
If you fuel your body with the right nutrients and move your body as it needs to, then you will finally discover the real you.
A much fitter and healthier version of yourself.
Introducing The Hashi Mashi™ Reboot Fitness Center
Lose Weight, Get Fit Fast, Get Leaner and Stronger One Day at a Time.
One day at a time is an essential idea.
You did not put on your weight overnight.
This has been a gradual process over many years.
So, you need to give your body time to adjust to the new training to get fit.
Do not expect to lose 30 pounds in a week.
Not even 15 pounds.
At most, if you lose 2 pounds a week, that is about the max.
But this is not just about weight loss.
This is about your health and fitness.
You want to get health and fitness, not just mere weight loss.
The first principle is to take this road one day at a time.
Give yourself a goal of perhaps a half pound to one pound a week.
Yes, that slow!
Because, if you truly lose one pound of fat a week while training and building muscle, you will experience a body transformation.
I am the last of the last to have any type of body transformation, but I did!
So can you.
You just need to follow the science of getting fit.
The Science of Getting Fit
Three real food meals daily and a snack.
Three strength workouts of deadlifts, squats, pushups and walking a week.
Do not worry if you are not yet up to deadlifts, squats or pushups.
At least you can started walking.
You have to be willing to walk at least 30 minutes a day, 5 times a week to recondition your body for activity.
The foundation of the nutrition plan is to eat.
You are not going to transform the way you look and feel by starving yourself.
Eat your way to better health.
Eat to lose weight and reboot your fitness.
When you think of going on a diet, you might be thinking more of what you cannot eat.
However, focusing on the food that you can and should eat is what will lead to amazing results in a relatively short amount of time.
That is called crowding out the less nutritious food by focusing on the best.
Change the way that you are eating now.
If you are currently overweight or obese, the food you eat is most likely processed and the times that you eat are most likely any time of the day or all day, but especially late in the evening.
Bagel and muffin with orange juice in the morning.
No vegetables there.
An energy bar in the mid morning.
No vegetables of fruits there.
Pizza or pasta for lunch.
Some tomato sauce, but still not many vegetables or fruits there.
A smoothie pick you up or a snickers bar for mid afternoon snack.
Uh oh, no veggies there either.
Mashed potatoes or french fries and chicken for dinner with green beans.
Ah, finally, a vegetable.
Potato chips while watching Monday Night Football.
Diet Coke while watching the news.
Ben & Jerry’s vanilla heath bar crunch while watching Jimmy Kimmel or Fallon.
You see the point.
What You Can Eat
If you think about the majority of food that you eat every day, you will see alot more processed food than real food.
Real food means water.
Vegetables, raw or cooked.
Legumes, soaked overnight and cooked.
Whole intact grains like oats, rice, quinoa and kasha.
Tubers like potatoes and sweet potatoes.
Healthy fats like sunflower seeds, pumpkin seeds, nuts, olive oil, coconut oil.
Quality animal and/or vegetarian proteins.
When You Can Eat
You can eat three real meals and a snack each day.
That is how simple the nutrition plan is.
Three times a day, eat a nourishing meal made up out of real food, the less processed the better.
Your days of eating all day all the time are over if you want to regain your health.
Have a meal in the morning and one more 3 or 4 hours later and dinner another four or five hours later with a snack in between.
At every meal, you want to make sure that you have vegetables and/or fruits, carb, protein and fat.
A sample breakfast can be:
A classic ‘Hashi Mashi’ breakfast – vegetable egg omelette made in olive oil with hummus, avocado and olives on the side.
A vegetable egg omelette with kasha, quinoa or rice on the side.
Oatmeal with fruit, walnuts and a plain greek yogurt on the side.
Or, as I do most days now, a cup of cooked oatmeal with a tbsp of almond/peanut butter, and some fruits.
Lunch can be:
Whole grain tortilla wrap with alot of vegetables, turkey and avocado.
Vegan protein smoothie.
Peanut butter sandwich with fresh strawberries or raspberries or grapes.
Dinner can be:
Rice, tofu and sautéed spinach and mushroom.
Kasha, chick peas and chicken.
Potatoes, vegetables and salmon.
Many servings of vegetables
One serving of a good quality carb
One serving of a good quality fat
One serving of a good quality protein
When you start to eat 3 meals a day only and see the results, you will slap yourself for not having done this decades ago.
You will sleep better, you will have more energy, you will be able to focus on the rest of your life outside of food, your food will be supporting you instead of harming you.
Real food is your friend and muscle is your friend.
Finish eating your dinner three or four hours before going to sleep.
Your days of endless noshing and snacking are over if you want to get control of your weight.
Your weight is the easiest risk factor to control for your health.
Losing weight is not about looking better, it is about your life.
Serious Overweight and Obesity-Related Health Problems in Adults
- Heart Disease
- High Blood Pressure
- Type 2 Diabetes
- High Cholesterol
The truth is that The Hashi Mashi™ Reboot will work for any man of any age and for women as well.
However, men over 50 are more likely to have given up on ever getting into shape or back into shape.
Men over 50 are facing additional issues that are even more pressing than weight loss and looking good as mentioned above.
They are facing annual physicals where their doctor might inform them that they are near diabetic or are experiencing angina.
They are prone to hypertension, kidney stones and prostate concerns.
Men over 50 are facing serious health concerns like heart disease, diabetes and mental stress which goes far beyond just looking good in a suit.
Obesity is one of the primary risk factors of heart disease as well as diabetes.
Like many men out there, I struggled with being overweight but did not like to talk about it.
Over the years, I accepted the idea that my waist size would probably continue to match my age.
By age 55, I had a 50 inch waist, but because I am relatively tall, I still did not consider myself too obese.
But I was, with a BMI way over 30 and the scale hovering at 275 pounds.
By age 56, a year later, I had a 32 inch waist and was a total of 100 pounds lighter.
Even more than the weight, were the other numbers.
Cholesterol went down from over 280 to 160, without statins.
My doctor was pressing me for years to use statins, fortunately our bodies can work the same magic, if we let them.
My a1c finally went down to normal levels.
And my high blood pressure also came down to normal.
4 years later in 2017, and my weight is 170 and body fat percentage better than in 2013.
I am currently at 17% body fat, 120/80 blood pressure and 159 cholesterol.
This is why I believe that the Hashi Mashi™ Reboot is an effective plan for men of any age to lose weight and get fit, especially men over 50.
You might just be overweight and/or struggling with boosting your mood.
In either case, better nutrition and exercise is going to help you win the battle.
I continue to learn and will always share the best and most effective training, tools & resources to reboot mind and body fitness, especially for men over 50.
Please leave me your comments/feedback and let me know what additional information can be helpful to you.
You can reach me here for personal coaching.
My goal is to help other men over 50 reboot their fitness.
If you have a story of how you rebooted your fitness or other suggestions/comments, please share, thank you.
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