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Shredded at 40: A 100-Day Science-Based Plan for Men over 40

For many men over 40, the dream of achieving a shredded physique might seem like a distant goal – but it doesn’t have to be. With the help of science-based methods and a dedicated workout plan tailored for your age group, getting in the best shape of your life is entirely possible. This article will outline a meticulous 100-day plan designed specifically for men above 40, incorporating workouts to build muscle and lose body and belly fat, ultimately leading to an incredible physique.

Phase 1: The Foundations (Days 1-30)

1. Set realistic goals: Before starting, establish your desired physique and composition goals, taking into account your age, medical history, and lifestyle. Setting achievable targets will keep you motivated and committed throughout the plan.

2. Develop a balanced diet plan: Optimize your nutrition for muscle growth and fat loss by prioritizing lean proteins, complex carbohydrates, healthy fats, and antioxidant-rich fruits and vegetables. Additionally, maintain proper hydration by drinking at least 8 glasses of water daily.

3. Focus on compound exercises: During the first 30 days, build a strong foundation through exercises like squats, deadlifts, bench presses, and pull-ups that work multiple muscle groups simultaneously. Perform three full-body workouts per week, comprising 3-4 sets of 8-12 reps per exercise.

Phase 2: Lean Muscle Building (Days 31-60)

1. Resistance training: Begin incorporating resistance and strength training to encourage muscle hypertrophy. Split your workouts into upper and lower body days, targeting each muscle group twice a week with 3-4 sets of 8-12 reps.

Example of a workout:

(Use moderate weight that allows you to do a proper form)

Upper body:

– Bench Press

– Bent-Over Row

– Shoulder Press

– Dips

– Bicep Curl

– Tricep Extension

Lower body:

– Front Squat

– Romanian Deadlift

– Leg Press

– Hamstring Curl

– Calf Raise

– Plank

2. Cardiorespiratory fitness: Include 3 sessions of moderate-intensity cardiovascular exercise weekly, each lasting 30-45 minutes. This can consist of running, biking, swimming, or hiking, which will help to maintain overall health and promote fat loss.

Phase 3: Fat Loss and Definition (Days 61-100)

1. High-Intensity Interval Training (HIIT): To accelerate fat loss and increase overall fitness, begin incorporating HIIT workouts into your routine 2-3 times a week, alternating with strength training sessions. HIIT combines short bursts of intense activity followed by periods of rest or moderate activity, optimizing fat burn.

Example HIIT workout:

– Warm-up: 5 minutes light jogging

– 20 seconds sprint, followed by 40 seconds jogging/walking (repeat this cycle 8-10 times)

– Cool down: 5 minutes light jogging

2. Circuit training: Two times a week, perform a high-intensity circuit workout consisting of 4-6 exercises, with 45 seconds of work followed by a 15-second rest between each.

Example circuit workout:

– Push-ups

– Jump squats

– Bent-over row

– Mountain climbers

– Shoulder press

– Bicycle crunches

3. Advanced exercises: For added challenge in your strength training sessions, incorporate advanced exercises targeting specific muscle groups like hanging leg raises, cable flys, and farmer’s walks.

Remember that consistency, commitment, and balance will help you achieve your physique goals. Ensure you are getting enough sleep and adhere to a proper diet that complements your workout routine. Consult with a personal trainer or a medical professional before starting any new fitness regimen. With determination and persistence, you’ll be well on your way to achieving a shredded physique in just 100 days.

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The Optimal Health Benefits of a No-Sugar Nutritional Approach

Sugar, a signature ingredient in many of our daily food products, has long been considered an integral element of our diets. Recent scientific studies, however, have discovered the vast negative impacts excessive sugar consumption has on our overall health. A growing body of evidence supports the notion that a no-sugar nutritional approach can significantly boost our physical and mental well-being. In this article, we will delve into the science behind the benefits of eliminating sugar from our diets and adopting the no-sugar nutritional approach.

The Dangers Of Refined Sugar

Refined or added sugar is typically found in various food products such as soft drinks, breakfast cereals, snacks, condiments, and desserts. This type of sugar is highly processed and lacks the nutrients and fibres present in natural sugars found in fruits. Refined sugar is known to exacerbate two of the world’s leading public health issues: obesity and Type 2 diabetes. Moreover, studies have shown correlations between excessive sugar consumption and increased risks of heart disease, liver disease, and dental cavities, among other ailments.

Benefits Of A No-Sugar Nutritional Approach

  1. Weight Management

Eliminating sugar from one’s diet can aid in weight loss and help maintain a healthy body weight. Sugar-loaded food products typically contain empty calories that rarely provide satiety, leaving individuals with excessive calorie intake. By opting for a no-sugar nutritional approach, individuals can cut down on unnecessary calorie consumption and ultimately control their weight more effectively.

  1. Stabilized Blood Sugar Levels and Decreased Diabetes Risk

Cutting out sugar can help stabilize blood sugar levels and regulate the secretion of insulin, the hormone responsible for glucose absorption. As a result, individuals who follow a no-sugar diet may experience a lower risk of developing Type 2 diabetes, a chronic condition characterized by insulin resistance and high blood sugar levels.

  1. Improved Heart Health

Several studies have shown that a high sugar intake can lead to elevated levels of low-density lipoprotein (LDL) cholesterol, commonly known as “bad” cholesterol. High LDL cholesterol levels are associated with a greater risk of developing heart disease. Adopting a no-sugar nutritional approach can decrease LDL cholesterol, consequently promoting better heart health.

  1. Enhanced Brain Function and Mental Health

A no-sugar diet can also benefit cognitive function and mental health. Refined sugar has been linked to impaired cognitive abilities such as memory and learning. Additionally, sugar has been found to worsen symptoms of depression and anxiety. By eliminating sugar from the diet, individuals can see improvements in mental clarity, memory, and overall mood.

  1. Better Dental Health

Dental cavities, caused by the breakdown of tooth enamel, can be directly tied to sugar consumption. Sugar produces harmful acids that attack the tooth surface, leading to the loss of minerals essential for healthy teeth. Adopting a no-sugar nutritional approach can help prevent tooth decay as well as gum disease, ensuring long-lasting dental health.

Conclusion

There is growing evidence of the multiple health benefits associated with a no-sugar nutritional approach. By eliminating refined sugars from our diets, we can actively improve our weight management, blood sugar levels, heart health, brain function, and dental health. Despite the challenges that come with cutting out sugar, the overall impact on our wellbeing undoubtedly makes it a worthwhile endeavor.

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Reboot Your Body with our Sugar Detox Programme

Reboot Your Body with our Sugar Detox Programme. Feel more energetic, alert and focused. You deserve the best life. Science-based living for Body, Mind and Soul. #science #detox

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Happy 57th Birthday Singapore! Our Newest Indulge™ Sugarfree Ice Cream Flavour! Bandung (Rose Milk)

Our Newest Indulge™ Sugarfree Ice Cream Flavour! Bandung (Rose Milk) in celebration of Singapore’s 57th Birthday on 9th August 2022! You can purchase this online soon on top of our three ranges of Premium Classics, Swirls and Chunky (16 flavours made with fresh products)! Check them out here! https://drzam.com/indulge

We are foodies too! Zero Sugar Added, Always Made Delicious! Made with Dr Zam’s Amaze™ All Natural Sweetener!

#sugarfree#keto#lowcarb#diabetics#icecream#bandung#rosemilk#singapore#birthday#nationalday

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Sugarfree Low Carb Keto Asian Spiced Layered Butter Cake with Dr Zam’s Amaze™ All Natural Sweetener

In this tutorial, Dr Zam shows how you can make delicious sugar-free low carb keto Asian Spiced Layered Butter Cake (kek lapis rempah / kueh lapis).

The main ingredients that make this recipe taste great or even better than your usual recipe are Dr Zam’s Amaze™ All Natural Sweetener and Dr Zam’s Keto Cake Flour™.

diabetics friendly, low carb, keto, sugar-free, no sugar added, always made delicious!

More sugar-free, low-carb, keto recipes are here! https://drzam.com/sugarlessme

#keto #sugarfree #diabetics #lowcarb #sugarless #asian #delicacy #layered #cake #butter #drzamsliving #cookingshow

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Sugarfree Low Carb Keto No-Bake Strawberry Cheesecake with Dr Zam’s Amaze™ All Natural Sweetener

In this tutorial, Dr Zam shows how you can make delicious sugar-free low carb keto no-bake strawberry cheesecake. The main ingredients that make this cheesecake taste great or even better than your usual cheesecake are Dr Zam’s Amaze™ All Natural Sweetener and Dr Zam’s Keto All-Purpose Flour™.

diabetics friendly, low carb, keto, sugar-free, no sugar added, always made delicious!

More sugar-free, low-carb, keto recipes are here! https://drzam.com/sugarlessme

#keto #sugarfree #diabetics #lowcarb #sugarless #strawberry #cheesecake #nobake #drzamsliving #cookingshow

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The Amazing Story of How Dr Zam’s Amaze™ All Natural Sweetener Was Developed


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Dr Zam’s Amazing Physical Transformation

Lost 70kg of Weight and Reverse Diabetes without Sugar! The Natural Way! No surgery or medications! Still enjoys sweet foods and drinks like he used to!

At Dr Zam’s heaviest he was 145kg, suffering from Diabetes Type II, and had many associated medical conditions. His waistline was 48 inches!
Dr Zam does his daily walks (around 10,000 steps) in nature! He loves his walks! Walks are good for health in all aspects! Here, in Dr Zam’s Fitness apparel for the best comfort!
Dr Zam works out at his home gym regularly; for the first time in his life, he has maintained his ideal weight, and improved his physique by putting on muscles, and reduced his body fat percentage even lower (from 40% to 18%). His waistline is now 28 inches! 20 inches off his waistline!

Dr Zam’s Mind-blowing Transformation, simply by removing sugar from his diet, and going on Dr Zam’s Keto Fatloss Nutritional Approach™, and his Easy Home Exercise Workout Plan™. Destroy your belly fat! Improve your skin, hair, and other aspects of your body when you remove sugar from your life, forever!Not only was Dr Zam able to reverse diabetes, he was also able to maintain an ideal weight, and improve overall health and physique with Dr Zam’s Keto Fatloss Nutrition™, and Dr Zam’s Easy Home Exercise Workout Plan™. Dr Zam is now working towards getting fitter, and a more defined physique, with a much more athletic body.


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Presenting to the world – Dr Zam’s Amaze™ All Natural Sweetener

Dr Zam’s Journey to Reversing Diabetes, Losing Fats and Gaining Muscles

As a researcher and scientist in different fields, Dr Zam carried out research to help him satisfy his sweet cravings, and yet not consume sugar that is harmful to him. Over the years, Dr Zam has successfully developed an all-natural sweetener that has similar cooking and baking qualities to sugar, but with almost zero calories, and no effect on blood sugar levels in the body. Eureka!

Why does it matter so much to Dr Zam?

Dr Zam’s late mother was diabetic, and she suffered from Colorectal Cancer Stage IV. Many of his family members were diabetic, and they suffered complications to health due to this. His late father also suffered from cancer. Dr Zam wanted his children to be healthy, and not suffer from diabetes, or any other health issues like he did.

Sourced from Nature, 100% Natural, Healthiest and Most Amazing Natural Sweetener Ever!

Dr Zam’s formulation is the most amazing all-natural sweetener that tastes as sweet as sugar, has almost zero calories, and has no effects on your blood sugar levels! After years of research and development, this is now made available to the world! Rejoice!
Comes in single packs of Family Size 500 grams – for the whole family!

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Use it for almost any food and drink you want!

Now, Dr Zam show how to prepare foods and drinks without sugar, that taste delicious! In his cooking show, Sugarless Me! by Dr Zam Cooking Show

Dr Zam’s Amaze™ All Natural Sweetener is perfect for any food and drink!

Sugarfree Low Carb Strawberry Cheesecake
Sugarfree Low Carb Ice Cream
Sugarfree Low Carb Buttercream Cookie Sandwiches
Sugarfree Low Carb Layered Butter Cake
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Indulge™ Sugarfree Ice Cream comes in 3 ranges!

The Greatest Appearance Act Coming Soon! 🥳

🤤 Our delicious Indulge™ Sugarfree Ice Cream comes in 3 ranges! We have the Premium Classics, Swirls and Chunky! Simply Vanilla, one of our Premium Classics, made with real vanilla beans, will be premiering in our first episode of the Sugarless Me! by Dr Zam Cooking Show! It only has 1.92g of net carbs and 167 calories per serving! That’s two scoops of irresistible sugarfree ice cream. It comes in pint-sized tubs! 5 huge servings!

🧐 Years of research and development, to bring great joy to the world! One step for Sugarfree Ice Cream, but a giant leap for mankind towards greater health! Indulge™ Sugarfree Ice Cream comes in Premium Classics, Swirls and Chunks!

😍 Suitable for diabetics, keto, sugarless or sugarfree lifestyle. 33% less calories, only 167 cals per serving, 2 delicious scoops, and only 1.9g net carbs! REJOICE WORLD! Will be available for online purchase soon! Watch out for the whole series of mouth-watering sugarfree Ice cream. INDULGE without guilt, or high blood sugar, and still lose weight!

👉 Details here: https://drzam.com/indulge

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Quick Recipe Video Tutorial: No-Bake Keto Sugarfree Strawberry Cheesecake – YUMMY!!!

Pssst… Want to lose weight, be healthy, and still enjoy foods like this? No-Bake Keto Sugarfree Strawberry Cheesecake! Made with Sugarless Me!™ by Dr Zam Keto All-Purpose Flour™ and Dr Zam’s Amaze™ All Natural Sweetener! Eat like a real foodie, and still lose weight, fats, and maintain lean mass, and be healthier! As scientifically proven!

Watch out for the Quick Recipe Tutorial by Sugarless Me!™ by Dr Zam Cooking Show releasing soon! Recipes will be provided on the website!

Obey your cravings… the smart Scientific way… Always Made Delicious, Zero Sugar Added! Suitable for diabetics, keto, sugarless, sugar-free or low carbs foodies!

The winner will be announced on the show, ‘Guess what is the Quick Recipe? Keto Sugarfree _____’.
#sugarfree#keto#nobake#strawberry#cheesecake#drzams#amaze#allnatural#sweetener#ketoflour#sugarlessme#bydrzam#cookingshow#quickrecipe#tutorial#video

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Indulge™ Sugarfree Ice Cream comes in 3 ranges: Premium Classics, Swirls and Chunky

Our delicious Indulge™ Sugarfree Ice Cream comes in 3 ranges! We have the Premium Classics, Swirls and Chunky! Simply Vanilla, one of our Premium Classics, made with real vanilla beans, will be premiering in our first episode of the Sugarless Me! by Dr Zam Cooking Show! It only has 1.92g of net carbs and 167 calories per serving! That’s two scoops of irresistible sugarfree ice cream. It comes in pint-sized tubs! 5 huge servings!