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Mind Pump: Raw Fitness Truth

2535: Seven Steps to Go from Dad Bod to Fit at 40

Mind Pump: Raw Fitness Truth

Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Exercise, Health & Fitness, Health, Fitness

4.8 • 11.8K Ratings

🗓️ 17 February 2025

⏱️ 48 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

If Someone Wants to Go from Dad Bod to Fit at 40, What Are the First 7 Steps They Should Take?

  • If someone wants to go from dad bod to fit at 40, what are the first 7 steps they should take?

  • #1 - Lift weights. (1:08)

  • #2 - Eat ONLY real food. (6:11)

  • #3 - Eat protein first. (8:20)

  • #4 - Eat veggies second for every meal. (13:18)

  • #5 - Get consistent sleep. (16:37)

  • #6 - Check hormones. (19:38)

  • #7 - Ignore scale and mirror, focus on health and performance. (23:25)

  • Questions (Diet, Training, & Lifestyle): 

  • How do I build a simple meal plan that helps me lose fat without feeling like I’m starving all the time? (26:06)

  • Do I need to completely cut out beer and junk food, or is there a way to enjoy them in moderation? (29:32)

  • What’s the best workout plan for someone in their 40s who hasn’t exercised regularly in years? (32:50)

  • How often should I train each week to lose fat and build muscle without overdoing it? (34:31)

  • Should I be lifting heavy weights at 40, or is it safer to stick with bodyweight exercises? (36:06)

  • I feel stiff and sore after workouts. How can I improve my recovery and flexibility at this age? (38:28)

  • How do I stay consistent with my fitness goals when work and family responsibilities take up most of my time? (40:29)

  • What’s the best way to involve my family in this fitness journey so I don’t feel like I’m doing it alone? (43:29)

Related Links/Products Mentioned

People Mentioned

 

Transcript

Click on a timestamp to play from that location

0:00.0

If you want to pump your body and expand your mind, there's only one place to go.

0:06.3

Mind Pump.

0:07.0

Mind Pump with your hosts.

0:09.2

Sal DeStefano, Adam Schaefer, and Justin Andrews.

0:13.4

You just found the most downloaded fitness health and entertainment podcast.

0:16.9

This is Mind Pump.

0:18.1

Today's episode, go from Dadbod to Fit.

0:25.5

If you're 40 or older, we give you everything you need to do this.

0:28.5

This episode is brought to you by a sponsor, MPHormones.com.

0:33.8

Work with doctors on checking your hormones and seeing if hormone replacement therapy is for you.

0:36.1

They also work with peptides.

0:40.4

So go check them out, nphorones.com. We also have a sale this month on some workout programs. Maps Anabolic and the No BS six-pack formula have been bundled together

0:46.8

discounted heavily. $59.99 gets you both. Both of those that's a huge discount. Go check them out.

0:52.8

Go to Maps February.com. All right. Here comes a show. Your 40 years both both of those that's a huge discount go check them out go to maps february dot com all right here

0:56.1

comes the show you're 40 years old or older and you want to go from dad bod to fit here are the

1:02.2

first seven steps you need to take in fact these are the only seven steps you take to get fit

1:07.7

number one lift weights to get strong.

1:11.0

Don't run.

1:11.7

Don't do group exercise classes.

1:14.1

Lift weights get strong.

1:16.1

Nothing will give you faster results, better results than that alone.

1:19.6

You want to add this stuff later.

...

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