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#homeworkout #7minuteworkout #7dayweightlosschallenge

Get ready for one of the best Home Workouts of your LIFE! Let’s do this! A full body workout that you can do whenever and wherever you like… even before bed! You don’t need any equipment or weight.

This video is full length which means you can just follow along with whatever I’m doing. If you need extra rest, just pause the video. If you don’t need a rest – watch it the whole way through.

You can hit this home workout 2-3x per week – and if you wanted to keep active on your other days – be sure to check out my other workouts!

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Keto Diet Menu to Lose Weight Fast. The ketogenic diet has pretty much everything you need to get the body of your dreams in no time. Among the proven health benefits of this diet are weight loss, mental focus, increased energy, controlled blood sugar, stabilized blood pressure, and so many more.
While this diet seems like a dream come true, not everyone can follow it. If you have diabetes or high blood pressure and take medication for your condition, the ketogenic diet isn’t for you.

TIMESTAMPS
How does the ketogenic diet work? 0:41
Different types of ketogenic diet. 2:11
Foods you should base your meals around. 3:15
Foods you should avoid. 3:59
7-day ketogenic meal plan 5:01
Unpleasant side effects you might face 10:09
Health benefits of ketogenic diet 10:51

Music:
https://www.youtube.com/audiolibrary/music

SUMMARY
-When you follow the ketogenic diet, it becomes easier for your system to get access to your fat stores and burn them off. As a result, you lose weight incredibly fast.
-There are actually a few versions you can choose from depending on your preferences: standard ketogenic diet, cyclical ketogenic diet, targeted ketogenic diet, high-protein ketogenic diet.
-You should base the majority of your meals around these foods and ingredients: meat, fatty fish, pastured or omega-3 whole eggs, grass-fed butter and cream, unprocessed cheese, nuts and seeds, healthy oils, low-carb vegetables, healthy herbs and spices.
-As for the foods you should avoid under any circumstances, they are: sugary foods, fruits, grains or starches, beans or legumes, root vegetables and tubers, products labelled “low-fat” or “diet”, unhealthy fat, alcohol.
-Use this 7-day ketogenic meal plan as a model to build your own plan. The good news is that you can have coffee, cupcakes, bacon, sausage and other things you probably love as long as you balance it all up.
-The biggest side effect is keto flu, the symptoms of which include poor energy and mental function, increased hunger, sleep issues, nausea, and digestive discomfort.
-This diet can decrease the risk of developing heart disease by stabilizing blood sugar and blood pressure levels as well as increasing the “good cholesterol” in your blood.

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You don’t have to go through intense cardio workouts to get the body of your dreams. Try out 12 simple stretches you can do at home to burn fat quickly. Flexibility exercises are also helpful in improving metabolism, blood circulation, and even muscle building. They improve your posture and, thus, even increase your height. You can engage all of your abdominal muscles and even reduces the risk of developing cardiovascular disease. The Warrior pose improves your balance as well. The Bridge is especially known for toning and shaping the buttocks. And no more back pain is a great bonus of this stretch too.
Stretching your inner and outer thighs is key for good flexibility. This pose in particular targets the muscles of your inner thighs and groin. If you aren’t very flexible, doing this stretch regularly will change that significantly.
Besides the physical stuff, stretches also have a great effect on your emotional state, helping you deal with depression and stress.
Don’t forget to come back to this video at least once a week and do these exercises with us! They have tons of health benefits that will allow you to achieve your dream body within weeks.

Music: Vibe Mountain – Operatic 3
https://www.youtube.com/audiolibrary/music

TIMESTAMPS
The Cobra 0:33
Seated Torso Twist 1:33
The Warrior 2:39
The Bridge 3:49
Side Lunge 4:49
Inner Thigh Stretch 6:00
Knee Squeeze 6:59
Tricep Stretch 7:57
Sitting Side Bend 9:00
The Bow 10:03
Downward Facing Dog 11:00
The Triangle 12:05

SUMMARY
-The cobra stretch stretches out your spine and helps promote the growth of cartilage between your vertebrae.
-Seated Torso Twist exercise targets your back, abs, and obliques.
-The Warrior works your hips, back, and abs. It also strengthens your core: the deeper the lunge you do, the harder your core works.
-This exercise is a great workout for your glutes, legs, and abs. It’s especially known for toning and shaping the buttocks.
-Side lunges have a positive effect on your hip flexors, quads, and hamstrings. The main target, though, is your legs.
-Stretching your inner and outer thighs is key for good flexibility.
-Knee Squeeze works your upper, middle, and lower back muscles. It’s also great at reducing and getting rid of knee pain.
-Tricep stretching targets your triceps as well as your back, shoulders, and even your abs.
-Sitting Side Bend gives a good workout to your obliques, back, shoulders, and abs.
-The Bow pose targets your abs, back, and hips.
-This pose targets your legs, hips, back, shoulders, and arms. It improves digestion too.
-The Triangle exercise works your legs, obliques, hips, shoulders, and chest. It also gives your sides a good deep stretch.

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Learn about the best foods for weight loss and try this sustainable men’s diet plan to lose weight and keep it off.
Get our Fit Father 30-Day Fat Loss Program here → https://www.fitfatherproject.com/youtube-ff30x-program
Get our Fit Father Old School Muscle Building Program here → https://www.fitfatherproject.com/youtube-osm-program

Subscribe to our channel here → https://goo.gl/wxghQ5

Our free resources:

1-Day Weight Loss Meal Plan → https://www.fitfatherproject.com/youtube-1-dmp-optin
24-Min Fat Burning Workout → https://www.fitfatherproject.com/youtube-24-min-optin
5 Best Muscle Building Exercises → https://www.fitfatherproject.com/youtube-5-muscle-builder-optin

Nutrition is the foundation of any weight loss diet for men over 40. Nutrition starts with your meal plan and your daily habits. In this video, we will show you a simple and sustainable diet plan for men by incorporating weight loss snack ideas and your favorite foods into your meal plan.

Losing weight means that you must be taking in fewer calories than you are burning every day. We can achieve this by dieting to lower our calorie intake and exercising to increase the calories we burn. However, nutrition for weight loss is far more important than exercise. You can’t out-exercise a bad diet! We will teach you what foods to buy and how to easily prepare them. Preparing your meals in advance will save time and make it easier to stick to your weight loss diet plan for men. Make sure you are eating foods that you actually like so that you aren’t dreading your next meal.

Essential Habits and Tips for Men’s Weight Loss:
-Protein helps boost metabolism
-Veggies are important for weight loss
-Good gut health
-Eat good carbs in the right portions
-Build a schedule that is right for you
-Healthy carbs
-Healthy fats

If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at → https://www.fitfatherproject.com/youtube-ff30x-program
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at → https://www.fitfatherproject.com/youtube-osm-program

Your friends here at the FFP,

-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project

P.S. For more great workouts, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here → https://goo.gl/wxghQ5

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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