Category: Dr Zam’s Keto IF Nutrition

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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 outlines a meticulous 100-day plan designed specifically for men above 40, incorporating workouts to build muscle, lose body fat, and define your physique. However, if you’re looking for a comprehensive, step-by-step transformation plan, check out my new book:

📘 Ripped at 40: The Ultimate Guide to Getting Shredded After 40

Fit, muscular man in his 40s performing strength training in a gym, showcasing a lean, ripped physique. This image represents the results of a science-based fitness plan for men over 40, as outlined in the book Ripped at 40: The Ultimate Guide to Getting Shredded After 40 by Dr Zam.

This book provides a complete roadmap for men over 40 to build lean muscle, burn fat, and maintain peak strength—without extreme dieting or exhausting workouts. You’ll get:

✔ A structured strength and cardio training program tailored for men over 40
✔ Intermittent fasting and nutrition strategies to lose fat while retaining muscle
✔ Science-backed methods to optimize testosterone and recovery
✔ A full 12-week transformation plan to get you shredded
✔ Real-life success stories from men who achieved their best physique after 40

🔥 Available now on:
🔹 Amazon Kindle: drzam.com/rippedat40-kindle
🔹 Amazon Paperback: drzam.com/rippedat40-paperback
🔹 Google Books: drzam.com/rippedat40-googlebooks

Now, let’s dive into the 100-day plan to get you started on your journey.

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
✔ Antioxidant-rich fruits and vegetables

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 compound exercises that engage multiple muscle groups, such as:

  • Squats
  • Deadlifts
  • Bench Presses
  • Pull-Ups

Perform three full-body workouts per week, with 3-4 sets of 8-12 reps per exercise.

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

1. Resistance Training

Introduce strength-focused training with an upper-lower body split, targeting each muscle group twice a week.

Upper Body Workout:

  • Bench Press
  • Bent-Over Row
  • Shoulder Press
  • Dips
  • Bicep Curl
  • Tricep Extension

Lower Body Workout:

  • Front Squat
  • Romanian Deadlift
  • Leg Press
  • Hamstring Curl
  • Calf Raise
  • Plank

2. Cardiorespiratory Fitness

Include three sessions of moderate-intensity cardiovascular exercise per week (30-45 minutes per session). Activities can include:

  • Running
  • Cycling
  • Swimming
  • Hiking

This improves heart health and enhances fat loss while preserving muscle.

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

1. High-Intensity Interval Training (HIIT)

HIIT is one of the most effective ways to burn fat and preserve muscle. Incorporate it 2-3 times per week.

Example HIIT Routine:

  • Warm-up: 5 minutes of light jogging
  • Sprints: 20 seconds sprint, 40 seconds walking/jogging (repeat 8-10 times)
  • Cool down: 5 minutes of light jogging

2. Circuit Training

Twice a week, include a high-intensity circuit workout:

  • Push-ups
  • Jump squats
  • Bent-over rows
  • Mountain climbers
  • Shoulder presses
  • Bicycle crunches

Perform 45 seconds of work per exercise, followed by 15 seconds rest, repeating for 4-6 rounds.

3. Advanced Strength Exercises

To challenge your muscles further, include:

  • Hanging Leg Raises
  • Cable Flys
  • Farmer’s Walks

Your Next Steps

Consistency, proper nutrition, and the right training approach will determine your results. Stick to the plan, prioritize recovery, and fuel your body properly.

For a comprehensive approach with meal plans, workout routines, and expert guidance, grab a copy of Ripped at 40: The Ultimate Guide to Getting Shredded After 40 today.

🔹 Amazon Kindle: drzam.com/rippedat40-kindle
🔹 Amazon Paperback: drzam.com/rippedat40-paperback
🔹 Google Books: drzam.com/rippedat40-googlebooks

If you’re ready to build muscle, burn fat, and transform your body, start now. Your best years are still ahead.

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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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What is Dr Zam’s Keto IF Nutrition™?

What is Dr Zam’s Keto IF Nutrition™? How did Dr Zam lose over 70kg of fats? Yes, 70kg of fats! Almost half of his body weight at his heaviest…

At the same time, he puts on muscles and lean mass, which keeps his metabolism up.

No worries even if you are in your 40s!

It is scientifically proven to be the most effective weight loss strategy in many studies. Look out for Dr Zam’s latest ground-breaking holistic living reference book of over 1,000 studies around the world! Science-based Living for Body, Mind and Soul

Dr Zam used to suffer from Diabetes Mellitus type II. By removing sugar totally from his nutrition, he has successfully reversed diabetes and its related medical conditions. Dr Zam believes sugar is poison! We should reduce sugar to the minimum! Especially added sugars!

In the FB Live Stream coming on Thursday, 14 July 2022, 8pm to 9pm, discover:

1. What is Keto? Macronutrients?

2. Why is ketosis important for fat loss?

3. Why fat loss, not weight loss?

4. What is IF or intermittent fasting?

5. Why IF?

6. Why Keto IF? What is N.E.A.T? Why is it important in fat loss and lean mass gain?

7. What is insulin?

8. What is insulin resistance?

9. Stop your cravings and hunger pangs, how?

10. What is Dr Zam’s Keto IF Nutrition™? Why are proteins important?

11. Let’s get started! Together with Dr Zam’s Home Easy Exercise Workout Plan™

Dr Zam will also take questions during the Live session. Just comment during the session.

Stay tuned to this FB page for the Live Stream.

Brought to you by Dr Zam’s Fitness® – The Body Achieves What the Mind Believes®

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Dr Zam has helped tens of thousands of individuals to achieve their peak performance in their desired domains of life. Dr Zam is an international award-winning, best-selling author, motivational speaker, peak performance researcher and master life coach. He believes human potential is limitless, and everyone can succeed!

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Ask Me How!

Hi there!

I am Dr Zam! There is a high chance you would have heard of me, or know me as the peak performance coach, motivational speaker, award-winning best-selling author of many books, most innovative educator, and master life coach.

I want to tell you my story. I had always been a fat chubby kid since growing up. Don’t get me wrong. I was very successful in everything I set to achieve in life, including my studies (having over $1,000,000 in scholarships from prestigious world-class universities) and my professional life.

However, I neglected my health and did not even bother about my body. I suffered from several medical conditions for a decade at least.

Then, in a self-experiment to prove that my theory on the science of achievement would work for any area I desired – I did what I never imagined possible. To achieve the body I deserve, finally.

I was mind-blown by the results! So hit the ‘Comment’ button, and ask me how!

And yes, I was so committed to the process, I even founded Dr Zam’s Fitness, a health and fitness company, that develops applications based on Scientific studies about fitness. Progress is happiness, and I want to keep going. I believe ‘The Body Achieves What the Mind Believes’. My body has achieved what my mind believes. Can you imagine, a V-shaped body now? Wow…

I want to achieve much more for my body.

Let’s chat! You deserve the best life possible. Empower yourself!

Yours Truly,

Dr Zam, Founder and CEO,

Dr Zam’s Living – Science-based Living for Body, Mind and Soul

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Yes I Can! The Ultimate Life Transformation Challenge 2022

This is it!

The three most powerful words that would change the lives of 10 contestants in this greatest transformation challenge taking place all over social media!

YES I CAN!

Dr Zam’s Living® proudly presents The Ultimate Life Transformation Challenge.

Contestants will go through the biggest transformation of their lives, in every aspect they can imagine; including a phenomenal body transformation to getting a powerful mindset, a peaceful soul and a boost to their career as an employee or business owner. Contestants will also fix all other issues in their lives, from money, relations, family and more! This will be based on Dr Zam’s Holistic Living framework.

Will your transformation inspire the world?

It will take place over 3 months, kicking off on 9 September 2022 (9.9), with the winner being announced on 12 December 2022 (12.12). $100,000 cash and prizes to be wonContestants will win cash and prizes at every stage of the challenge, even if they are eliminated!

The Public has great power!

The public voting will decide who will be eliminated in every round, and who will be crowned the final winner of this challenge. The public decides whose transformation is most inspiring, which makes them want to be empowered to change too!

There will be 5 rounds with 2 contestants eliminated in every round. Contestants will receive tasks they will need to carry out, and goals to achieve in every round.

Rounds

Round 1: Zero Sugar, Always Sweet (Week 1)

Rewards: Contestants will all receive Dr Zam’s #1 Amazon Hot New Release for Self-Help Books, 365 Life Lessons At 40 book, Dr Zam’s Amaze™ All Natural Sweetener and Dr Zam’s Fitness® Smart Body Composition Scale when they start this round. All contestants will also receive a weekly Limitless Life Coaching™ session with Dr Zam, an international award-winning best-selling author, motivational speaker and master life coach.

Round 2: Walk the Talk (Weeks 2 – 3)

Rewards: Contestants will all receive Dr Zam’s Fitness® Ultra-Comfort Tech Performance Socks and Dr Zam’s Fitness® Shaker Bottle. All contestants will also receive a weekly Limitless Life Coaching™ session with Dr Zam, an international award-winning best-selling author, motivational speaker and master life coach.

Round 3: I Have the Power! (Weeks 4 – 7)

Rewards: Contestants will all receive Dr Zam’s Fitness® Easy Home Strengthening Resistance Bands and Dr Zam’s Fitness® Easy Home Exercise Premium Mat. All contestants will also receive a weekly Limitless Life Coaching™ session with Dr Zam, an international award-winning best-selling author, motivational speaker and master life coach.

Round 4: Fit, Fitter, Fittest (Weeks 8 – 11)

Rewards: Contestants will all receive Dr Zam’s Keto Fatloss Nutrition™ and Dr Zam’s Living® Meditation Mat. All contestants will also receive a weekly Limitless Life Coaching™ session with Dr Zam, an international award-winning best-selling author, motivational speaker and master life coach.

Round 5: Before & Ever After (Week 12)

Rewards: Contestants will inherit all the affiliate cash earnings from all past contestants. All remaining two contestants will also receive a weekly Limitless Life Coaching™ session with Dr Zam, an international award-winning best-selling author, motivational speaker and master life coach.The Ultimate Life Transformation Challenge Winner as decided by the public will win all these cash earnings, multiplied by a factor of 10! On top of this, the winner will receive a year’s supply of Dr Zam’s Amaze™ All Natural Sweetener, Dr Zam’s Keto Fatloss Nutrition™ and Dr Zam’s Limitless Life Coaching™ Programme (with a total value of over $30,000).

*details of each round will be provided to shortlisted applicants for the auditions

Auditions are open now!

We are looking for the following contestants! The public will vote on who will be the 10 contestants for the challenge. We will shortlist these candidates for the public to choose from.

  • At least 21 years old
  • Able to commit at least 3 months from September to December 2022 for the challenge – you can still continue your day-to-day life during the challenge, just need to commit to the activities taking place (approximately 10 hours per week)
  • Familiar with social media tools and platforms (Facebook, Instagram, Tik Tok, etc), and has a suitable mobile device to record videos and take photos for tasks during the challenge
  • Able to speak, and write in the English Language
  • Want to transform your life in every aspect
  • Submit your application in the form below
Share a little information about yourself.
Provide as much details as to why you want to transform your life
Choose at least one, and as many as required.
Click or drag a file to this area to upload.
Record an audition video of yourself to convince us you should be considered by the public to choose as our 10 contestants of the challenge.
Please refer to the terms of the application here: https://drzam.com/yesican-application-terms
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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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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