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Here's a home workout program that will help you burn fat and calories by doing simple exercises (no equipment needed!). If done properly every day, these exercises will help you lose up to 3 kg in 10 days! Just make sure to be disciplined and exercise regularly everyday, and also pay attention to the food you eat. If you want to see results from your daily workout just follow these 2 simple rules for healthy eating: 1. Stay away from sugar 🍰🍫🍦🍭 2. Stay away from grains 🍪🍕🍞🍔 Good luck Roberta's Family and let's begin the workout! Leave me a comment below and tell me what did you think about the workout. Let's go!! 💪❤️ Timecodes: 00:00 Arm Circles 00:29 Arm Crossovers 01:04 Side Bends 01:43 Torso Twists 02:20 Hip Swirls 02:48 Rest 03:20 Running In Place 03:47 Rest 04:19 Lateral Arm Circles 04:45 Rest 05:17 Running In Place 05:44 Rest 06:16 Lateral Arm Circles 07:00 Rest 07:32 Running In Place 07:59 Rest 08:31 Lateral Arm Circles 09:14 Rest 09:46 Running In Place 10:13 Rest 10:45 Lateral Arm Circles 11:28 Rest 12:10 Burpee Side Taps 13:04 Rest 13:36 Overhead Reach 14:10 Rest 14:42 Burpee Side Taps 15:36 Rest 16:08 Overhead Reach 16:43 Rest 17:15 Burpee Side Taps 18:09 Rest 18:41 Overhead Reach 19:15 Rest 19:47 Burpee Side Taps 20:41 Rest 21:23 Overhead Reach 21:58 Rest 22:45 Step Back Jacks 23:09 Rest 23:51 Windmill 24:27 Rest 25:09 Step Back Jacks 25:33 Rest 26:15 Windmill 26:51 Rest 27:33 Step Back Jacks 27:57 Rest 28:39 Windmill 29:15 Rest 29:57 Step Back Jacks 30:21 Rest 31:03 Windmill 31:39 Rest 32:40 Lunge Jumps 33:00 Rest 33:47 Knee Raises 34:08 Rest 34:55 Lunge Jumps 35:15 Rest 36:02 Knee Raises 36:23 Rest 37:10 Lunge Jumps 37:30 Rest 38:17 Knee Raises 38:38 Rest 39:25 Lunge Jumps 39:45 Rest 40:27 Knee Raises

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In this video 50-year-old Funk Roberts and Fat Loss Transformation Specialist for Men Over 40 goes over the 4 steps to weight loss for men over 40, 50 and 60. Join our LIVE 30-Day Weight Loss Challenge For Men Over 40, 50 and 60 starting January 6, 2020: http://over40shred.com/30-day-challenge-2020-men As a man over 40 when you focus on naturally increasing your testosterone levels while balancing your other hormones, you will achieve everlasting weight loss when adding these steps. Video Timestamps Introduction Step 1 – Workouts 3:42 Step 2 – Nutrition 8:18 Step 3 – Sleep 14:54 Step 4 – Coaching 17:04 Next Steps and Weight Loss Program 18:52 Join our LIVE 30-Day Weight Loss Challenge For Men Over 40, 50 and 60 starting January 6, 2020: http://over40shred.com/30-day-challenge-2020-men Watch more of my videos! Subscribe: http://www.youtube.com/subscription_center?add_user=Marcroops WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU. ALWAYS WARM UP PRIOR AND STRETCH AFTER YOUR WORKOUT SESSIONS References: Testosterone 1. https://www.nebido.com/en/hcp/research/testosterone-research/testosterone-deficiency-prevalence-and-treatment-rates.php# 2. McBride, J. Abram, Culley C. Carson III, and Robert M. Coward. "Testosterone deficiency in the aging male." Therapeutic advances in urology 8.1 (2016): 47-60. 3. https://www.medscape.com/viewarticle/846022 4. Generational decline in testosterone levels observed - https://www.healio.com/endocrinology/hormone-therapy/news/print/endocrine-today/%7Bac23497d-f1ed-4278-bbd2-92bb1e552e3a%7D/generational-decline-in-testosterone-levels-observed Workouts 1. https://www.ncbi.nlm.nih.gov/pubmed/25162652 2. https://www.ncbi.nlm.nih.gov/pubmed/26479856 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4885625/ 4. Effects of high-intensity resistance training on untrained older men. II. Muscle fiber characteristics and nucleo-cytoplasmic relationships - https://www.ncbi.nlm.nih.gov/pubmed/10898248 5. A 45-minute vigorous exercise bout increases metabolic rate for 14 hours - https://www.ncbi.nlm.nih.gov/pubmed/21311363 6. The nature and prevalence of injury during CrossFit training - https://www.ncbi.nlm.nih.gov/pubmed/24276294 J Strength Cond Res. 2013 Nov 22 7. J. Smith and L. McNaughton, "The Effects of Intensity of Exercise and Excess Post-Exercise Oxygen Consumption and Energy Expenditure in Moderately Trained Men and Women," Eur. J. Appl. Physiol. 67 (1993) : 420-425. Nutrition 1. Low-Fat High-Fiber Diet Decreased Serum and Urine Androgens in Men Christina Wang Don H. Catlin Borislav Starcevic David Heber Christie Ambler Nancy BermanGeraldine Lucas Andrew Leung Kathy Schramm Paul W. N. Lee ... Show more The Journal of Clinical Endocrinology & Metabolism, Volume 90, Issue 6, 1 June 2005, Pages 3550–3559, https://doi.org/10.1210/jc.2004-1530 https://academic.oup.com/jcem/article/90/6/3550/2870596 2. http://www.ncbi.nlm.nih.gov/pubmed/20091182 3 Guezennec, P. Satabin, H. Legrand, and A.X. Bigard. Physical performance and metabolic changes induced by combined prolonged exercise and different energy intakes in humans. Eur. J. Appl. Physiol. 4 Low calorie dieting increases cortisol. Tomiyama AJ1, Mann T, Vinas D, Hunger JM, Dejager J, Taylor SE. 5 http://www.ncbi.nlm.nih.gov/pubmed/16320174 6 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129168/ 7 https://www.ncbi.nlm.nih.gov/pubmed/18617629 8 http://www.ncbi.nlm.nih.gov/pubmed/3593480 9 http://www.asep.org/asep/asep/BrillaV2.PDF 10 http://www.sciencedirect.com/science/article/pii/S0731708508005955 Sleep 1. How much sleep do you need - http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2084401/ 3. Sleep. 20(10):865-870 © 1997 American Sleep Disorders Association and Sleep Research Society *Department of Medicine, University of Chicago, Chicago, Illinois, U.S.A.; and tCenter for the Study of Biological Rhythms and Laboratory of Experimental Medicine, Erasme Hospital, Universite Libre de Bruxelles, Brussels, Belgium 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ 5. https://jamanetwork.com/journals/jama/fullarticle/192981 6. Effects of Sleep Deprivation on Performance: A Meta-Analysis June J. Pilcher Allen I. Huffcutt Sleep, Volume 19, Issue 4, 1 June 1996, Pages 318–326, https://doi.org/10.1093/sleep/19.4.318 https://academic.oup.com/sleep/article/19/4/318/2749842

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Try these to make cutting EASIER 🙌 Being on a diet can be hard Being in a calorie deficit can be hard 🫠 But it needs to be done if you want to lose body fat and get lean 💪 Here's a list of foods that make for great snacks during vour cutting phase 🤝 They have very little calories and will help you keep the hunger at bay Save this post and follow for free tips like this! ✅️ 1️⃣ Sugar-Free Jelly (Jello) - Practically zero calories and satisfies sweet cravings (~5 kcal per serving) 2️⃣ Pickles (Low-Sodium)-- Crunchy, salty, and almost calorie-free. (~11 kcal per 100g) 3️⃣ Rice Cakes - Light, crispy, and can be topped with low-calorie spreads. (~35 kcal per cake) 4️⃣ Air-Popped Popcorn - High volume, low-calorie, great for cravings. (~31 kcal 5️⃣Protein Pudding (Low-Cal) Mix protein powder with Greek- yogurt-or almond milk. (~100-150 kcal per serving) 6️⃣ Cucumber & Hummus - Hydrating and filling. With a small amount of healthy fats. (~50-80 kcal per serving) 7️⃣ Hard-Boiled Egg Whites - High in protein, almost zero fat. (~17 kcal per egg white) 8️⃣ Low-Calorie Greek Yogurt - Great protein source, keeps you full. (~60-80 kcal per serving) 9️⃣ Frozen Berries - Naturally sweet and refreshing. (~40 kcal per 100g) 💬DM ME "Change" for 1-1 Coaching #nutrition #macros #fatloss #fatlosstips #TrustTheProcess #fitness #gym #aesthetic

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