Advice to Help You Shape Up This Summer

Dr. Akanni Salako, PT, DPT, BRM specializes in wellness, fitness, nutrition, and physical therapy. Through his business called The Wellness Lab, he is equipped to provide services to men and women. Dr. Salako also created “Graceful Gains: Daily Reflections for Faith and Fitness,” a fitness journal and devotional. The skilled head wellness coach provides valuable insight to help you shape up this summer.

Find Time to Work Out

The most common excuse Dr. Salako hears for not working out is not having time. However, he stated that the real reason is usually a matter of prioritization. 

“We often make time for TV, social events, or scrolling on our phones, but overlook time for movement,” Dr. Salako said.

He recommends starting a fitness journey by working out on the weekends when schedules are typically more flexible. Pair exercise with things you enjoy, like working out at home while watching a show you enjoy.

Approach a Fitness Goal Strategically

Dr. Salako stated that it is best to approach a fitness goal by starting small, then engaging in gradual progression. If someone hasn’t been active in a while, expecting him or her to hit the gym five days a week right away is often unrealistic and can lead to burnout, according to the fitness expert.

“Most of the busy women I coach start with just two to three workouts a week and focus on five-pound weight loss goals at a time. This allows them to ease back into movement and build consistency without overwhelming their schedule. Fitness should be integrated into your life—not compete with it—and that’s the shift that helps people stay consistent,” Dr. Salako stated.

He further explained that skipping meals is hurtful, especially for women. It often leads to blood sugar crashes, increased cortisol levels, suppressed thyroid function, and intense cravings later in the day. These effects can slow down metabolism and encourage fat storage, particularly around the midsection. 

“It also contributes to a destructive cycle of starving, binging, and feeling guilty, which makes long-term progress harder to maintain,” Dr. Salako revealed.

Men can achieve a full-body workout without hitting the gym.

Bodyweight exercises that focus on functional movement patterns are incredibly effective and can be done at any age. 

“Movements like push-ups mimic pushing off the ground; rows simulate pulling open a door; squats help with sitting down and standing up; hip hinges like glute bridges support safe lifting; and planks strengthen the core to improve posture and balance,” Dr. Salako added.

These exercises build strength and also help maintain independence and mobility over time.

Men over 40 can shrink cortisol body fat.

“Cortisol body fat refers to the fat that accumulates around the midsection as a result of chronically elevated cortisol levels, which is the body’s main stress hormone,” Dr. Salako explained.

He suggested that men over 40 can shrink this type of fat by strength training at least three times per week; walking daily for 30 minutes or more; getting seven to nine hours of sleep each night; and reducing their intake of sugar and caffeine. 

“These changes help regulate hormones, reduce systemic stress, and improve overall metabolic health,” Dr. Salako said citing PUB-MED.

Dr. Salako suggests three dietary food options for men to shed pounds and keep them off:

1. Men should increase their fiber intake to help them feel full, stabilize blood sugar, and support digestion. Aiming for around 30 grams of fiber per day from sources like oats, berries, lentils, sweet potatoes, and leafy greens is a great start. 

2. Increase protein because it helps preserve lean muscle and promotes fat burning. Most men should aim for 0.8 to 1 gram of protein per pound of body weight. 

3. Cut back on processed foods and sugary drinks. This can significantly improve metabolism and reduce fat storage, especially around the midsection.

A bonus tip is to cut liquid calories. Doing so is extremely important to people who want to lose weight. Beverages such as soda, juice, sweetened coffee, and alcohol are loaded with sugar and empty calories that do not satisfy hunger.Visit https://thewellnesslab.net to learn more about Dr. Salako.