Resources to Get Fitter than You Dreamed Possible
To rebuild your health and fitness, you need the right tools.
I am regularly asked what tools I used to lose close to a 100 pounds in under a year over the age of 55.
And to maintain this weight loss for the last 6 years.
My results are not special or unique.
You will experience the same life changing results.
If you make the right choices in food, activity and lifestyle, you can dramatically improve your health and fitness.
Your body will transform from fat to fit, no matter how obese or out of shape you are right now.
Obesity is one of the controllable risk factors for heart disease, high blood pressure, high cholesterol and type 2 diabetes. While other risk factors like your age (over 45 for a man, and over 55 for a woman) and genetics/family history, are out of your control, your weight is under your control.
Let’s get the right tools for your fat to fit transformation.
Note: If you purchase through the affiliate links below, there is no extra cost to you.
Tools for Your Fat to Fit Transformation
Weight Gurus Smart Body Composition Scale – Knowing your scale weight, BMI, and body fat percentage is the first step to achieve your ideal body weight and composition. The best way to stay conscious of your weight loss and fitness progress is to weigh yourself daily. If you do not, you might get sloppy and regain 40 pounds like I did here.
Conair Body Composition Scale – The Conair Scale does not have bluetooth connectivity like Weight Gurus. The Conair Scale let me know that I was over 270 pounds. I knew I was ‘big’, just not that big. I still use the Conair today at 170 pounds to keep myself in check.
Waist Tape Measure – Take your waist measurement daily as well. Your waist should be half of your height in inches. A waist size of 40 inches or more for men, and 35 inches or more for women is a risk factor for cardiovascular disease1)American College of Sports Medicine. This simple Waist Tape Measure will help you control your waist size, another risk factor for heart disease.
Body Fat Caliper – According to P.D. Mangan of Rogue Health and Fitness: “In normal weight people with a BMI below 25, body fat strongly predicted cardiometabolic risk. Subjects were divided into thirds of body fat percentage; for men, the groups of thirds were: low, ≤15.2%, medium, 15.3–20.7%%, and high, ≥20.8%. The high group had nearly triple the prevalence of metabolic risk as the low. The medium had about 60% higher risk prevalence.” The moral of the story is to use your Body Fat Calipers to reach 15% body fat.
Strength Training Tools
Rage Fitness Olympic Bumper Plates – bumper plates are useful for deadlifting lighter weights with the barbell at the right height.
CAP Barbell 2-Inch Olympic Grip Iron Plates – iron plates are great if you love iron, have good mats, and like the noise.
Greententljs 2 Inch Barbell Clamps Quick Release Collars Pair Locking 2″ Pro Olympic – safety first, you must always secure your plates on the barbell to prevent injury to yourself and others. Having an extra pair is handy in a gym as well.
Ader Fitness Olympic Fractional Plates – you need fractional plates to gradually increase your deadlift weight
XMark Fitness XMat Ultra Thick Equipment Mat – you need a heavy duty mat to protect your floor.
ASICS Men’s Matflex 4 Wrestling Shoes – wrestling shoe which many reviews like for deadlifting and lighter on the wallet. Up to $100 less than Adidas weightlifting shoes.
Rocktape Rock Guard Deadlift Shin Protectors – sometimes you need more than high knee deadlift socks to protect your shins.
Dark Iron Fitness Genuine Leather Pro Weight Lifting Belt – this belt ensures your back, abs and entire core are evenly stabilized for extra power and strength, especially for heavier weights.
Rip Toned Wrist StrapsRip Toned Wrist Straps – the only training straps endorsed by 2014 World Champion Powerlifter Kevin Weiss. Eliminate grip strength fatigue from getting in the way of your deadlift progress.
Starting Strength: Basic Barbell Training, 3rd Edition – my fav book to learn the most effective way to train with barbells including deadlifts.
Power Rack – Squats are one of the most powerful exercises to change your body from fat to fit. If you are going to squat, you must use a power rack. Especially if you are lifting alone, and even if you have a spotter. Safety first, because if you get hurt, there goes your body transformation. To squat safely, you need a Power Rack
Physical Activity Tools
Cross Trainers and Weightlifting Shoes
A third controllable risk factor for heart disease is whether or not you live a sedentary lifestyle.
This means you must get more than 30 minutes of physical activity per day, at least 5 times a week.2)2008 President’s Council on Physical Fitness
Therefore, one of the best investments you can make for your health and fitness is a pair of shoes for walking, running, elliptical, treadmill and lifting.
I have worn Nike the last 5 years for long walks before I was ready to lift weights.
And once I did start to lift weights, these Nikes are just fine for squats and deadlifts as well.
One of the most important concepts that I have learned over the years is the overload principle and S.A.I.D. Specific Adaptation to Imposed Demands.
These laws of nature say that according to the demands on your body, so will be your body.
If your main demand is to sit on the couch, then, your body will respond to make you fit for couch sitting. Or, as some say, a couch potato. Your body does not have to change or get more fit, but rather, is quite content to do the opposite.
On the other hand, if you start walking every day for 30 minutes, your body will say, wow, I have to walk now, I better start building some muscle and fitness for these walks. And of course, the same holds true for running, or weight lifting.
As soon as you up the intensity, your body must respond to meet the new demands that you are making. In order to up the intensity, you must know your target heart rate for cardiorespiratory training. Now you know the answer as to why, despite walking on the treadmill every day, your body does not change.
You are not training with sufficient intensity. Training in the Zone technique will guide you to gradually improve your cardio intensity. This technique can make a real difference in your ability to shred fat and transform your physique.
Read this article to get a fuller understanding of how to do the Training in the Zone Technique. If you use a treadmill, elliptical or bike in the gym, most of these machines have a heart rate monitor. But, if you do outdoor training, you need a way to get your heart rate.
The fitbit is an excellent way to ensure that you are hitting your target heart rate.
I got the basic barbell training classic, Starting Strengthseveral years ago.
Starting Strength has given me the cues on how to squat safely and effectively.
I keep going back to get clarity for not only the squat, but for the deadlift, overhead press and bench press as well.
Starting Strength by Mark Rippetoe covers the instructions for performing the basic barbell training exercises: the squat, deadlift, overhead press, bench press, power clean and the power snatch.
If you learn how to do these core compound lifts safely and effectively, you will not need much else to pack on muscle, even over the age of 50.
Starting Strength maps out a clear path to learn the most effective ways to train with barbells, free weights.
Stop with the machines and start using free weights. Cut out the dainty wrist curls and start deadlifting. Weight training can improve your strength, your health, and literally change your life, as it has mine.
Burn The Fat, Feed The Muscle is a no-nonsense plan that has been proven and tested by more than 300,000 people in 154 countries.
Whether you want to shed 10 pounds or 100, whether you want to build muscle or just look more toned, Burn the Fat, Feed the Muscle is the original “bible of fitness” that shows you how to get permanent results the safe, healthy, and natural way.
Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World by Tom Venuto
Bigger, Learner, Stronger, the simple science of building the ultimate male body.
High school phenomenon Allyson Felix used this strength training system to run the fastest 200 meters in the world in 2003.
While I do not subscribe to all of the meal plan, for example, eliminating oatmeal, nevertheless, there are many excellent ideas presented, such as the minimum effective dose.
The 4 Hour Body is an excellent and fun read.
What do these people do in the first sixty minutes of each morning? What do their workout routines look like, and why? What books have they gifted most to other people? What are the biggest wastes of time for novices in their field? What supplements do they take on a daily basis?
“Everything within these pages has been vetted, explored, and applied to my own life in some fashion. I’ve used dozens of the tactics and philosophies in high-stakes negotiations, high-risk environments, or large business dealings. The lessons have made me millions of dollars and saved me years of wasted effort and frustration.
“I created this book, my ultimate notebook of high-leverage tools, for myself. It’s changed my life, and I hope the same for you.” – Tim Ferris
Recommended Food Shopping (Fuel) List
You Can Never Ever Out Train a Bad Diet
Food is your Friend, Food for Fuel and Weight Loss
If you eat every day like it is Thanksgiving, or a lot of junk food, you cannot out train a bad diet. Therefore, you need to eat real food, at regular times, in normal amounts, throughout the day. A few nutritious meals and a snack or two are sufficient for most people.
Do not stop eating for hours at a time, do not go hungry. If you primarily eat real food throughout the week, your body will change and get leaner than you ever thought possible, guaranteed. The main food group that Americans have too little of is vegetables.
It is estimated that only 17 percent of Americans get enough fruits and vegetables in their diet. The Fit Apprentice plan places primary importance on making sure that you have at least a cup of raw salad and a cup of cooked vegetables every day, and a few fruits every day. More is fine too.
Here are some of my shopping list recommendations to choose from. This list will give you an idea of the types of food to have available in your home. Each link should take you directly to the listed product:
- Bell Peppers
- Bok Choy
- Brussels Sprouts
- Cabbage, Green
- Cabbage, Red
- Collard Greens
- Corn, Fresh
- Corn, Frozen
- Garlic, Fresh
- Garlic, Chopped
- Green beans
- Green peas
- Mushrooms, crimini
- Mushrooms, shiitake
- Olive oil, extra virgin
- Potatoes, Russet
- Potatoes, Gold
- Romaine lettuce
- Squash, zucchini
- Sweet potatoes
- Organic Gala Apples
- Asian Pear
- Avocado – Ready to Eat
- Organic Blueberries
- Figs, Smyrna
- Organic Ruby Marsh Grapefruit
- Red Seedless Grapes
- Green Seedless Grapes
- Organic Strawberries
Nuts & Seeds
- Almond Butter
- Brazil Nuts
- Italian Chestnuts
- Macadamia Nuts
- Peanut Butter
- Pumpkin Seeds
- Sunflower Seeds
- Bob’s Red Mill Old Fashioned Regular Rolled Oats – My typical breakfast, oatmeal with cinnamon sprinkled on top, banana/blueberries/strawberries and peanut butter/almond butter or an egg
- Bob’s Red Mill Steel Cut Oats
- Quaker Oats Old Fashioned Oatmeal
- Wolffs Kasha Whole Buckwheat Groats
- Viva Naturals – The FINEST Organic Quinoa, 100% Royal Bolivian Whole Grain
- Bob’s Red Mill Pearl Barley
- Nishiki Premium Brown Rice
- Bob’s Red Mill Organic Brown Rice Farina Creamy Rice Hot Cereal
- Kashi GOLEAN Crunch! Cereal, 2.3-Ounce Cups
- Post Shredded Wheat Original Cereal, No Sugar or Salt Added
- Post Grape Nuts
- Nature’s Path Organic Cereal, Flax Plus Multibran Flakes
- Food For Life, Organic Ezekiel 4:9 English Muffin – I heat up one of these for a treat, spread with some hummus, peanut butter or toasted and dipped in a little olive oil and garlic
- Food for Life – Ezekiel 4:9 Bread, Sprouted Whole Grain Bread – Convenient for a sandwich on the go, spread some hummus, or peanut butter and grapes/blueberries/strawberries/banana slices
References [ + ]
|1.||↑||American College of Sports Medicine|
|2.||↑||2008 President’s Council on Physical Fitness|
Resources And ToolsFor resources and tools to ignite your health and fitness, lose weight without counting calories, get leaner and stronger, help depression without antidepressants, please click here.
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