Sept. 29, 2025

How Fast Can Men Over 40 Actually Lose Weight? - 2

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Season 1 Fat Loss Lifestyle

Welcome back to Driven For Health. I’m Coach Brian, and in this episode, we’re answering one of the most common questions men in their 40s and 50s ask:

How fast can I actually lose weight?


Maybe you have an event coming up such as a wedding, vacation, or reunion, or maybe you’ve looked in the mirror and decided it’s time for a change. You want to see results quickly, but the real question is what pace is both realistic and healthy.



In this episode, we’ll cover:

  • What the science says about safe and effective weekly weight loss

  • A realistic timeline to go from 30 percent body fat to 15 percent

  • The common mistakes that slow progress or cause setbacks

  • How to build habits that protect your results for the long term



The key takeaway is simple: stop chasing short-term scale changes and start building a process you can maintain for life.


Follow @coachbrianparana on Instagram for practical strategies, client success stories, and fitness tips for men who want to take control of their health.


Driven For Health is made for high-performing men who want to regain their strength, energy, and confidence without wasting time or following restrictive diets. Each episode includes:

  • Real stories from men who have transformed their health

  • Evidence-based strategies for nutrition, training, and performance

  • Mindset tools that help you stay consistent and focused

  • The Fast5 segment with quick, actionable advice you can apply right away



If you’re ready to get leaner, stronger, and lead with confidence at home and at work, you’re in the right place. When you improve your health, you improve every area of your life.





The Call To Rise: 100-Day Fat Loss Challenge


The Call To Rise is a 100-day fat loss challenge created for men who want to lose 20 to 30 pounds, rebuild muscle, and regain control of their body and energy.


This program combines strength training, personalized nutrition, and structured accountability to help you create lasting change.


You’ll join a community of men focused on progress, leadership, and personal growth.

Start your challenge at www.thecalltorise.com.





Lose 3 lbs in 3 Days Program with the Rise72 Method
It’s a science-backed nutrition and fitness kickstarter that doesn’t leave you starving or doing weird fad things around food or exercise. The Rise72 Method is a free three-day fat loss protocol built specifically for busy husbands, fathers, and men who have let their health slip but are ready to take back control.

Inside the Rise72 Method, you’ll get:
👉 Daily workouts (home or gym-based)
👉 A simple, high-protein nutrition plan
👉 Mindset prompts to refocus
👉 Family-focused leadership habits
👉 A clear 72-hour plan to follow


The goal is to burn 2-3 pounds of body fat in 3 days while building momentum for long-term success.


Start today at thecalltorise.com/rise72.

Want help applying this to your own health, weight, energy, or lab numbers?

Coach Brian Parana offers Health Hot Seat coaching segments for men who want a clear next step with nutrition, fitness, weight loss, blood pressure, cholesterol, A1C, or daily consistency.

Learn more about The Call To Rise, a 100-day coaching program for driven men over 40 who want to lose weight, improve their health, and rebuild confidence:

www.thecalltorise.com

To connect with Coach Brian:
brian@brianparana.com

Disclaimer: This podcast is for education and coaching support only. It is not medical advice. Always work with your physician before changing medication, treatment, or medical care.

  • Welcome to Driven for Health, the podcast for men over 40 who are ready to take control of their bodies, energy, and ultimately their lives. I'm Coach Brian Prana, and for over 23 years, I've been helping men just like you lose fat, build strength, muscle, and feel confident in a body they are excited to take their shirts off.
  • Let's skip the fasting protocols or crazy workout routines or dropping 10 pounds in a week or something like that. Each podcast I'll tackle real life strategies for fitness, sciencebacked nutrition, powerful mindset, and ultimately creating a sustainable lifestyle so you can finally live leaner, stronger, and be more alive.
  • Let's get started. A word from our sponsors. This episode is brought to you by the Call to Rise, a 100-day fat loss transformation challenge designed for careerdriven family men who are finally ready to take action and get their bodies back. Feel confident and energized to lead at their best for both their family and career through a proven system of strength training, personalized sciencebacked nutrition, and ultimately radical accountability to do the things you know you should be doing. You'll drop 20 to 30 pounds in
  • those 100 days, build lean, strong tone muscle, and regain the confidence that's been missing. But this isn't just for some fitness program. It's a complete transformation experience. You'll join a brotherhood of like-minded men committed to showing up, leveling up, and stepping into a body and life they're proud of.
  • This is your wakeup call. Rise up now and visit the calltorise.com to learn more. Welcome back to Driven for Health. This is episode number two and proud to be here. All the hard work I've been doing over the last 23 years has culminated into finally launching a podcast. I'm very proud of it and very happy, excited. I hope that you are too.
  • I'm Coach Brian Piranha and today we're talking about one of the biggest questions men in their 40s and 50s ask me all the time. And that question is, "How fast can I actually lose weight? In fact, it's come up at least two or three times this week in my direct messages on Instagram. Everyone wants to know.
  • " Now, if you're you've ever had a wedding, vacation, a reunion, or even just take a moment in front of the mirror where you thought, I need to fix this fast, right? You got that deadline coming up. Probably wondered how much weight you can realistically drop in a single week. And let's be honest, most of us want that number to be as big as possible.
  • But here's the truth on that. What you can lose in a week isn't always what you should lose in a week. And more importantly, if you're sitting somewhere between 30 and 40% body fat right now, the journey to be leaner, healthier, more confident version of yourself is is not just about chasing the scale, but it's going to be finding and creating and building a sustainable process that you can manage the rest of your life.
  • Because who wants to lose the weight, lose the fat, get rid of the belly only to one, two, five years from now, put it back on. So today, I'm going to break this down for you. What science says about weekly weight loss, the realistic timeline to go from 30% body fat down to a lean 15. If you're at 10%, just so you know, guys, you're going to see a lot of visible abs and definition.
  • Most guys are going to be thrilled to be 10 to 15%. And be comfortable taking their shirt off. Another common mistakes men make that sabotage progress and how you can play both offense and defense to protect your results long term. Let's dive in. Part one, how much weight can you lose in a week? Well, the short answer is it depends.
  • Who ever wants to hear that, right? Constantly, if you are with a coach that actually knows what they're doing, it depends is going to be the answer because there's so many variables and factors that determine how the process goes for people ultimately. The heavier you are, the more weight you can lose in the beginning, of course, right? If someone's over 300 lb, it's easy to drop five or six pounds in the first week.
  • While someone's at 180, they might need to lose one or two. But here's the catch. Uh, a lot of that earlier weight could be water or stored muscle glycogen and not actually fat. Now, Dr. Dr. David Creel of the Cleveland Clinic explains when we start dieting, our body burns through stored carbohydrates which carry water. Yeah, of course we know that.
  • I know that. I've heard it from more than just Dr. David, but a lot of people. One thing you really have to know is that when you start a diet, start cutting calories, start losing weight, our body burns through stored carbohydrates which carry water. So those first few pounds may not necessarily be the type of long-term fat loss you're after anyways.
  • And the science backs this up. The National Institute of Health states that a safe and sustainable rate of fat loss is 1 to two pounds a week on average. That adds up to be about 4 to 8 pounds a month. Yeah. Yeah, guys, that's not fun. Not exciting, not flashy, but that's the sustainable long-term rate. If you're losing moving and losing 10 to maybe 12 pounds, then you're doing a pretty fastpaced weight loss.
  • And hopefully if you're doing the things that we talk about on every single podcast episode of lifting weights and having a higher protein diet and living a healthy lifestyle, then you you could lose a lot more percentage of body fat inside that 10 to 12 pounds of fat. Now, if you're tempting extreme stories like wrestlers or fighters, think of MMA or the classic high school wrestler weight cut.
  • You know, dropping 15 to 20 pounds in a week, you're you're really just dehydrating your body. Now to further that, a 2019 study from the journal of international science of sport nutrition showed that rapid water cutting significantly increases risk of kidney strain, cardiovascular stress, and impaired cognition. So you don't think, right, brain fog, low energy, and just not being productive at all.
  • And the majority of people ever listening to this don't want that. So what's the translation? Ultimately, it's not worth it. So, yes, you can lose more than two pounds in a week, but the question is, are you actually losing fat or just water and muscle? Which brings me to a real timeline for fat loss. What is the realistic timeline to lose say 15 10 15 20% of your body fat if you are say 30% going to 15 or maybe even 10 less story time meet Joe just 45 5'10 200 lb and sitting at 30% body fat all right he may appear to be strong but out of
  • shape and probably a little overweight. If he hasn't done any type of strength training, he's probably just going to look overweight. This means that 60 lbs of his body weight is just fat. To get down to a lean, healthy 15% Joe needs to lose around 35 to 40 pounds of fat. Now, if Joe loses an average of one pound per week, that's about 35 to 40 weeks and about 8 to n months.
  • That's the reality of this, guys. With one pound, we're at say 35 to 40 weeks. At 2 lbs, we're at 20ish weeks. So in your brain, you really have to think, I'm going to spend the next 20 to 40 weeks in a fat loss phase. And that's how I really want you to think about it is a fat loss phase, not a diet, but a entire process at which you're changing behaviors, lifestyles away from things that you've done in the past to get there.
  • So again, that's the reality and it it lines up with what more research indicates. In 2014, a review in the American Journal of Clinical Nutrition confirmed that weight loss attempts averaging 0.5% to 1% of total body weight per week were both effective and sustainable. The good news, well, Joe will start seeing results long before 8 months.
  • Right? Usually it's about 10 or 15 that you start seeing it. Usually it's about 8 to 10 before others start seeing it. And yes, the clothes are going to probably change before the scale takes a noticeable dip. And if you're doing fat loss, then we definitely are going to leverage clothing to be the main difference in those first four to six weeks rather than maybe what the scale says.
  • And again, everyone looks at the scale, but that is just one measurement you want to think of as apples to oranges to bananas or pears. Lots of different ways from body fat scale, clothing, circumference measurements, pictures, other people's observations of you. There are six different ways that you can assess your energy, your productivity in the day.
  • That's eight different ways you can assess actual progress. We don't want to just look at a singular focus on the scale. Now, the energy will go up and so will your confidence and if Joe stays consistent, time will ultimately fly by. Not only consistent, but making it a fun, enjoyable process you'd actually be successful with.
  • That's what you have to think. I love this phrase and I'll say a thousand times. What we do in two weeks, we do in two months, we do in two years. So, let's think about it. Where were you 6 months ago? Pause. Stop. Think. Go into your brain. Where you at 6 months ago? And it feels like yesterday, right? That's how quickly this can add up.
  • And if you stay steady, right? Even say six or nine months or even one year of your whole life, an average male is living to 76. If you're training on poor health, you might be 40, 50, or 60 years old before your body gives out on you. And if you have genetics on your sides, then maybe you get to 70, 80, 90 regardless of what your physical body is.
  • But ultimately, guys, if you have belly fat and you have some form of family history, just the the the second half of life or the third the last third isn't is going to be met with unmet expectations. Mistake number one is gradual degradation. This what I mean is this where most guys blow it and it's gradual degragation.
  • Joe starts strong. He's tracking his meals. He's weighing his food. He's eating as clean in quotations as he can. Chicken, broccoli, and rice on repeat because that's what they did in the 1980s and 90s. And yes, bodybuilders are super duper lean. We do want to model some of their behaviors and mimic, but we don't want to just take every single one of their playbooks.
  • Especially if you're a busy guy managing a day-to-day life with a family, you got a lot on your plate. That's not going to be the play. Plus, with modern technology and the things we know now over what we knew then, it just makes a lot of sense for you to do it in a different way. Think of it as an update to your software rather than the hardware of your body or the updating your software and your mind. Thinking differently.
  • Well, Joe also hits the gym strong, right? He's getting his steps in. He's running every day. He's waking up super early. He's think of say the 75 hard. Two workouts a day, a gallon of water a day. You're doing all these things. Those are all great intentions, but maybe we need to maybe do 75 medium for gel so that maybe instead of 75 days, he does 100 or 150 days, but because he's doing the medium program in quotations, he actually sticks to it.
  • Well, the the weight's going to come off. If he dramatically increases his effort and intensity and pursuit, then yes, the weight should be inversely related. High output, low calorie in equals weight loss. Again, weight loss being the key term. But if he has a few more drinks on the weekend, meets up with the guys for burgers and beers, there's a holiday, the kids' birthday party, and that pizza's screaming.
  • He's not planning his meals ahead. he's not doing the takeout or the the the the he's not doing the Tupperware containers, then that ends up being a big process for him to start to fall off. Things start to just creep in just this once. Or I walk past the the break room at work or someone invites me out and all of a sudden he's not doing well.
  • All right, that's not what we want individually. None of these small little things actually ruin the progress. Just because you have in a quotation a bad day doesn't mean you should throw the baby out with bath water. What it means is that in my world, okay, where did we fall off and where do we get back on to just doing the same thing on repeat in the terms of a consistent sustainable process that you can manage? But when you string those weeks together, progress will definitely stall. You will have problems.
  • That's definitely sure. This doesn't have to be anidotal, guys. Another study, 2019 study in obesity, track dieters over 12 months, and found that small unttracked increase in calorie intake, just even 150 to 200 calories a day, were enough to completely stall fat loss over time. That's just a small handful of chips, right? A a bag of chips is about 170 calories or so, 150 calories.
  • Pair that with a a Coke and there you go. There's 300 calories. It's enough to definitely take you out of a calorie deficit and move you more toward a calorie maintenance level, which breeds frustration. So, yeah. Or you had too many walkbys the office and all the office candy jar. Next thing you know 25 calories there, 75 calories there.
  • An average Reesei cup off top my head is about 78 calories. That two of those could throw you out of a calorie deficit. What's the fix? We have to go back to the basics. Those are the fundamentals, the foundations, and even elite athletes have to drill down on it. I love this story about John Wooden. He is the college famous college basketball player and he would start off every season on the first practice with teaching his guys how to tie a shoe.
  • Gentlemen, it's time to bend over and we're going to undo our shoes and we're going to tie our shoes the right way. Therefore, they won't come undone in the middle of a game and particularly at a time when we need full focus and pressure to win the game in a sense. All right, that's that's the basics and we'll constantly go through those time and again on this podcast.
  • For us, for the guys listening, it means maybe tracking, but at least being calorie aware, practicing portion control, serving yourself with even literally a measuring cup to help portion control, and you will be on track. Making sure you're planning, staying on routine, and being consistent. Mistake number two, no defense plan, no plan B.
  • If a situation keeps showing up in your world time and again, you need a plan B. It's without a doubt that's this is the second biggest mistake. Not knowing how to play on the defense and adjusting and being agile in this approach. Here's what I mean. Offense is, you know, logging food, hitting workouts, controlling calories.
  • That's those are the offensive measures that you have the control over. You can control how much you sleep or at least lay in bed. You can control how much you drink water and control how you manage stress or it impacts your day-to-day, but you can't control the slip ups, the impromptu, ideally date nights, right guys? Take your ladies out on a date.
  • It could be something as small as coffee to fine dining or something ideally more fun. Now, St. Joe's goal is 3500 calories for the week. Enough to lose a pound of fat. But by that Friday night, he goes 1,000 calories over. Now, this is where most guys will throw in the towel and completely unwind, leaving him ultimately left out in the fray for the whole weekend, which then causes more challenges and problems for him to be able to be successful long term.
  • We don't want that at all. Okay, so Friday night turns into Saturday turns into Sunday. And write this down. Pause this right now. Write it down. I love this antidote that I always say is however many days you're off is about however many days it takes to get back on. That's just the truth of reality. If you throw Friday, I have a little too much fun. Okay, no big deal.
  • Saturday is going to be spent repairing the effort and and getting back on track. And then Sunday, we are back on track. Now you just took two days out of your 7-day week. But if Friday slippery slope and it turns into Saturday, Sunday, now we are trying to balance out and work Monday, Tuesday, Wednesday to get you back on track on Thursday.
  • So Thursday, Friday doesn't leave a lot of progress. You know, one maybe two days out of the seven. And yeah, no wonder you're a little frustrated with the amount of progress that you are not making because the weekend got away from you. What I'm saying is we can't throw in the towel. We just have to get right back to it.
  • We can't restart on a Monday. Monday's a fallacy. Every diet starts on Monday. This is not it. And you're just really one bad meal. That becomes a bad weekend. That becomes a bad week. That becomes a bad month. Next thing you know, three, five years a later, you finally catch a breath, catch yourself in a picture that you're just unflattered with, or someone calls you out, or your doctor does with a poor health review, blood panel, or whatnot, or they told you to lose weight times in the last couple years, then finally
  • something sinks. And for the love, let's not have a heart attack to do it or get diagnosed with diabetes. Please, let's not do that. It's a lot more effort than you want it to be to get back on track for yourself. Instead, apply what traders call a stop loss. All right, Wall Street, we're going to stop loss, accept the slip, move on, and protect the rest of your week, getting back on track.
  • So, Joe's deficit shrinks from 3500 to 2500 calories, which will still equal that he loses 3/4 of a pound of fat loss theoretically. And hey, guess what? That is progress. Sometimes one pound a week is better than none pound a week or gained two pounds in a week. And everyone's life is different and everyone's ability to handle those stressful situations or not varies.
  • So you have to pay attention to how much structure you do have in your day-to-day life or your ability to manage stress or setback or challenges or whatnot. Again guys, I have four kids. 16 to 10, three boys and a girl and my wife and all the other things that go on in day-to-day slip ups and challenges are going to happen. Now, another study.
  • I love throwing in studies here just so that we can back this up with science. It's going to be incredibly important that we in this show establish sciencebacked information implemented into the easiest way possible into every day. And that's honestly how I've been successful in staying in this industry for over two decades to keep it as simple as possible for people so they actually get results.
  • Now 2017 study in appetite shows that people who refrained they saw it differently had different insights from the slip ups as a temporary instead of a failure were twice as likely to stay consistent long-term. That's huge. It's in the mindset about not being perfect, but this is how it wins. I love this term that I call middle gear mentality.
  • You'll hear me bring that up a lot. Something that I want to say made up, but who knows? You know, nothing in life is original anymore, but I like that term and a lot of things that I say in this podcast are things that I have coached people through for a very long time. So middle gear mentality, not this all or nothing type is where we have to have balance, moderation, flexibility to understand how things go.
  • As a lot of my mentors, and I we hear it a lot, but we're Nick Ross is one of my sales mentors. We're either winning or we're learning. There's no failure. Okay? And that's really important to know and understand. There's no failure. We just learn from our behaviors and we can choose differently. Well, how do we protect muscle while losing fat? Uh, another mistake men over 40 make is losing muscle along the way with their fat.
  • And even bodybuilders are going to lose muscle in the process because that's how a calorie deficit works. Although if they're structured, routine, and on point, they will lose the least amount of body of of muscle and the most amount of body fat that they can because they're very strategic in how they go about it.
  • Sometimes super rigid, but other say physique athletes can be really successful with a flexible dieting approach. And again, write that term down, flexible dieting. Sarah Holly is a a longtime friend and was a client of mine for a a little bit of time. We were back in this was shoot 2014 or so.
  • We did a competition, a physique competition together while I owned CrossFit gyms. And she came across the term flexible dieting and shared it with me. He said, "No." Hot damn. That is the This makes total sense to me having lots of young kids running around. My first gym, we tried paleo and we tried this thing and the zone diet and all this stuff because those were brand names around dieting and stuff.
  • But soon as I understand the concepts of flexible dieting, oh my gosh, food is just calories, protein, carbs, and fats, people. That's all that it is. And soon as you understand that and have reference to it, it's so much easier for you to manage food on a day-to-day basis and the food choices you pick and the combinations that you have to be successful in your day.
  • So even if a slip up does happen, it's not going to be impactful for you in a day-to-day. All right, that that's so important to know and understand in this overall process. Now, research out of Columbia University put two groups on the same calorie deficit. One group did only cardio, the other added resistance training.
  • After eight weeks, both groups lost about 9% of their body weight. But here's the kicker. The cardio group lost 20% of that from lean muscle. They were catabolizing their muscle, not anabolism or catabolism. Anabolism is growth. Catabolism is breaking down. Think of uh we could say anabolic steroids. That means growth at an accelerated rate using a drug.
  • But even think of a sprinter verse marathon runner. They both run, but they look very different. and doing long bouts of cardio without eating adequate protein, without eating adequate amount of calories over a long time, you will burn off muscle and potentially ultimately just end up skinny fat, which is its own issue once you get the weight off.
  • I'm glad you lost 20, 30, in Joe's case 40 pounds, but you still don't like the way you look because you didn't build muscle along the way in that six, eightmon journey. You didn't lift weights, you just walked and did cardio. You do want to advocate for resistance training. I call it muscle building activities. It doesn't have to be lifting weights, but moving your body or even I was always love throwing this out is an example.
  • Go work on a farm for a year or two. Your body will be chiseled if you're working on the right farm. You're going to be waking up early. You're going to be lifting things, pulling things, dragging things, moving things, pushing things. Your body will reshape significant amount. Now the group the lifting group limited their muscle loss to just 8% instead of 20.
  • Okay they they again both groups lost about 9% of their body weight but the cardio lost 20% and the muscle strength training group lost 8% of their muscle. That's a significant difference there of lean muscle tissue. Muscle matters. It's your metabolism. It's metabolically active. It costs energy to keep on your body. It doesn't just only make you look stronger, but it keeps you your metabolism high.
  • The more lean mass you have, the higher the calories you burn at rest. Now, to protect your muscle, science is so clear on this, people. Write this down. Pause. Get ready to write down. You've heard this time and again. And it's supported by the number sort Morton with British Journal of Sports Medicine 2018.
  • Aim for 08 to 1 gram per pound of body weight is the easy simplistic version. Certainly we can do kg if you're in the the UK or beyond or just you know most of the world measures in in in metrics which I'm not sure why the US doesn't but that's neither here nor there. not for this podcast, for a science podcast. But that's a really simple.
  • And again, write this down, guys. If you're more on a vegan, vegetarian, maybe you're 120 grams of protein as your goal because it's really hard to get a lot of protein because there's so many carbohydrate-based protein sources. Okay? So, you'll always lentils, you're always going to get a lot more carbs with a little bit of protein. That's the way it is.
  • And note, you shouldn't be just eating tons and tons of food scienced protein supplement things that are for in quotations vegans or vegetarians that have this extra protein in them. We still want to rely on whole foods. Normal general people eat say balanced. We're going to go always balanced about 140 to 160, maybe 170 if you're bigger.
  • 175 to 200 is going to be the higher end of protein intake and that's good. Now, we want to lift weights at least three days a week. I always remind people if you lift weights three days a week for the rest of your life, you will be more consistent in the gym training than the majority of humanity ever, especially in the modern say gym era in the last hundred years.
  • You don't have to do five days a week. You don't have to do the Arnold Schwarzenegger 8 day a week. We can just get in there three days a week and it will be sufficient. And getting enough sleep, right? 2010 study in the the internal medicine found that dieters who slept 8.5 hours per night lost twice as much fat compared to those who slept 5.5 hours.
  • Even though both groups lost the same amount of weight, you're up longer. heard. There's all sorts of reasons you might there's just so many different reasons why you need sleep. This is not the podcast episode for that. We'll certainly reference other ones and we'll do a deep dive in sleep probably more than once as well. Point being is eat at least 140 to 175 grams of protein on an average basis the rest of your life.
  • Work out three days a week and get some sleep for a lot of people. So, let's bring this home. Can you lose 10 pounds a week? Sure. Yeah. But I like this. Think of think in your head a pendulum. If we pull a pendulum one way really hard and far and up, think of the amusement park ride and then it what happens when it gets to the tiptop and then it swings down through to the other end equal opposite direction.
  • That's what happens. We go super hard and and white knuckle and do all the restriction and the fasting and no carbs and all this. You let go and you slip and then next thing you know all the weights come back relatively fast. Maybe not a week or so, but in three weeks you could easily gain those 10 pounds back and one month gone and no progress made.
  • You actually feel worse, especially mentally and emotionally because wow, I put a lot of effort in and I wanted to lose weight. Now I'm back to where I started and it's just sad. 1 to two pounds a week a sustainable three is amazing and four or more is overreaching. If you're sitting at 30 40% body fat right now, unfortunately you do you are in the overweight obese category.
  • You're at risk of lots of potential health diseases that will come your way. Now we will talk about this in future episodes but staging your fat loss in stages. We have stage one. We're losing say 10, 15, 20 pounds. We have a maintenance phase and we have some more time that we go down to lose another 10 15 pounds and then we have a maintenance phase in sense and this allows you to have progression over time preserving muscle preserving metabolism and ultimately being long-term successful.
  • The smart people who lose weight will buffer in maintenance level for not only the metabolism side of things but the mental emotional and the diet fatigue type things too. Because if you can have a week off every five, six weeks or eight weeks, then you can do the thing for that many weeks knowing that there is recovery and reprieve.
  • Now, you have to find the right strategies fit for you. It could be tracking, could be lifting, you know, protein, sleep, playing the offense, and having a defensive strategy or plan B. And you will get there as long as you keep learning and keep winning. And remember, the scale is just one.
  • I gave you eight different ways to monitor body progress to be successful in a a wide variety of different ways. Now, ultimately, the goal isn't to be fit and healthy in three months. It's to be fit and healthy in three years and 10 years and the rest of your life so that you get your energy, your confidence, your ability to show up for your family.
  • You're powerful leader in your career. You look good. You make sales. you know, you you you hit your goals and ultimately you're proud of the man you see in the mirror. And that's what the journey is all about. Because the truth is fat loss isn't just about losing weight, the pounds, those lbs. It's really getting back to the best version of yourself.
  • Now, I'm going to move on to the fast five. These are the five questions I love to rapid fire Q&A that I've got in my direct messages. And please feel free to comment below. I read them all to message me in my DMs at coach Brian Piranha on the socials. I'm I'm definitely heavy on Instagram and Facebook and to be honest all of them. Now, question number one.
  • What's one daily habit men over 40 should start today to boost their energy? Just remember, you can start any day that you choose. Staying hydrated is going to be the very first thing in the morning. Get up, chug some water first thing. It's going to quicken the pace of being hydrated. You just were in this deep sleep all all night for ideally at least seven or eight hours.
  • And we don't want you walking around dehydrated like I love this saying Spongebob in the Sahara. We don't want you be dried up. And it's really the fastest way to clear brain fog, wake up your system. Water to the body is like oil to a car. When there's not a lot of oil in a car, there's friction and heat, which causes problems for a successful journey in your car down the road to get to your destination.
  • Same with your body, but you're just mistreating. The check engine light has been on for years, and you just don't take your body into the shop. And if the check engine light is on, then you get it checked out by the proper person to fix it so you can get back on the road. Same thing with your body. get the right support.
  • So, we want to get the body, the energy moving in the right direction. And chugging a big glass of water first thing is so simple and it will change the way you feel and and get your day started in a big way. Question two, what's the biggest mistake you see busy professionals making with their health? All or nothing.
  • White knuckle approaches restriction. They just avoid that. I'm just going to have dry January. That's great, but you still enjoy alcohol. That will be a problem when it comes and gets reintroduced. Oh, we're just going to skip carbs. Well, it will be a problem when you go back to eating carbs because you didn't develop a better relationship with that particular food item.
  • So, you get stuck in the cycle and you're trying to overhaul everything at once and ultimately failing and and then ultimately doing nothing, which is the worst. Middle gear mentality. Hashtag that. Think about it. middle gear mentality and those small consistent wins that I stack with my clients and the call to rise every day, every week, every month really create the wins.
  • Hit your protein targets, walk more, sleep better. Those stack up, especially after you've been doing it for three to five weeks. If someone only number three, if someone only has 30 minutes to train, what's the smartest workout they can do? Well, we're going to do a strength circuit.
  • We're going to pick five big muscle movements, multi- joint movements that are going to allow you to make the biggest impact to your body. So, let's pick five moves. Squat, a pushing movement, a pulling movement. So, push, think chest, shoulders, pull, meaning back, a hinge movement that your body is moving in a hinge.
  • Think of burpees or kettle bell swings or up and down or full body, a clean and a jerk or something or a ground overhead. And then core. If you have a a push, a pull, a core, and a squat exercise or sorry, legs, push, pull, core, legs. That's you do that one minute each with 30 second rest and you do five, six, seven rounds of that, you're going to be well conditioned and in shape and in a good spot.
  • If you add two minutes of cardio before that circuit, so two minutes of cardio, 30 seconds rest. A minute of a push, 30 seconds rest. A minute of a pull exercise, 30 seconds rest. A minute of core, 30 seconds rest. A minute of squats with one minute rest. Wow. You do four, five, that's almost a 9m minute circuit.
  • You do three, four, five of those, you've got yourself a big workout burning lots of calories. Pass five number four question. What's one nutrition change that creates the fastest visible result? When I talk to my guys or literally anyone over the last couple years, I had two questions that I would always ask them to think about.
  • Write them down and where's my protein? Where's my fiber? Write that down. Pause again. Where's my protein? Where's the fiber? Those will prioritize the most filling, healthy, beneficial ingredients in your body that will automatically keep you looking and feeling the way that you should. It's that simple. So, prioritize protein.
  • And we want to think about if we look at a plate for portions, a quarter of the plate protein, quarter plate of starch carb, half the plate of a vegetable, maybe a fruit in there. Most people and and men just don't eat as much as they could, but it's going to keep you full longer.
  • It's going to build and protect your muscles. It's going to be a natural way to stay satiated and not snack on junk food. Your chest will be full until you eat again. Balances out blood sugar levels really well with the other foods that you do eat. It's the easiest lever to pull and makes the body look and feel different in just a few weeks.
  • Two, three, four, you'll feel a big difference. Now, what's the biggest mindset shift men need to make if they want lasting transformation? Guys, stop chasing the quick fixes. Stop building around this supplements, these 30-day diets, these extreme programs that don't last. Just like in your relationship, you wouldn't want to just maybe s go to the bar and pick up the first girl.
  • You'd want to develop a relationship with a woman on many levels. Uh my wife is my high school sweetheart. We had years. We had what? We got married when we were 23. I had been around her since I was 11. I had developed a relationship with her on many different fronts. She was my friend first that developed into what now is we travel the world with our four kids and we both do cool things.
  • I do this and she does travel. She does bucket list travel experiences. plans in for my clients, but also every person that wants to do that wild and crazy adventure, and I by default gets benefits of being able to go travel a bunch. It's awesome. So, stop the quick fixes. Let's have some structure and a plan that actually creates longlasting results.
  • Now, guys and everyone, I just want to thank you for tuning in to the second episode of Driven for Health. you're ready to take control of your health and get started in this transformation. I'm going to give you tons of opportunity information and easy actionable things to do here. But if you need help actually implementing it because it's not information anymore these days, you have infinite access to all the information you need.
  • But if you need to be able to put it into your day-to-day, then maybe consider checking out the calltorise.com to learn more about my 100day fat loss challenge. All right. We want to build better bodies through proper nutrition, sciencebacked nutrition, fitness, lifestyle, behavior changes, so you show up your best for yourself and those around you.
  • Remember, it's never too late to rise up, take charge of your body, your energy, and your life. And if you're not quite ready for the 100 days just yet, then you may want to check out my quick win Kickstarter, lose three pounds in three days program. I I call and do with my Rise 72 method. It's nutrition. It's fitness.
  • It's done in a nice little neat package designed for men over 40. We don't starve. We don't do weird exercises. It's just basics stacked on basics done in a fun, enjoyable, sustainable way. I made it just as simple as I can make it. It's actionable step-by-step sciencebacked fat loss strategies that get results fast. Check the link in the show notes for free access and yes, even tech support and accountability in those three days is provided to just give you an extra layer of support and success.
  • So, start seeing results before your next week even begins. Men, stay driven, stay healthy, and I'll see you in the next episode. Coach Brian signing