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Sam Jackson (photo) is a Perth-based fitness expert who helped Hollywood legend Mel Gibson (photo right) shed 14 kilograms in just eight weeks
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A personal trainer of celebrities has shared how to do the & # 39; father body & # 39; can dump and transform your body by following its simple five-step formula.

Sam Jackson, an Australian fitness expert, is known for helping Hollywood legend Mel Gibson shed no less than 14 kilograms in just eight weeks in 2018.

The health coach worked with Mel to reduce his waist by 27 centimeters – an achievement achieved through a combination of exercise, diet, and regular telephone consultations.

Mel then said: & # 39; I regretted the fact that I could not lose my "spare tire". Now all my clothes fit and my back doesn't hurt anymore. I sleep better. It was pretty amazing.

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Sam Jackson (photo) is a Perth-based fitness expert who helped Hollywood legend Mel Gibson (photo right) shed 14 kilograms in just eight weeks

Sam Jackson (photo) is a Perth-based fitness expert who helped Hollywood legend Mel Gibson (photo right) shed 14 kilograms in just eight weeks

& # 39; I feel good, very healthy. You eat more often, but better. And drinking protein shakes every day. Train a little. Have more energy to train. & # 39;

Sam said that persistent abdominal fat is a problem for men who struggled with & # 39; dad bods & # 39; – a problem that is not only ugly, but can also entail serious health risks.

FEMAIL looks at its top tips to minimize the spread in middle age and reveals why a man's waist should not exceed 100 centimeters.

Mel Gibson (pictured earlier) had difficulty with a spare tire
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Mel Gibson (pictured earlier) had difficulty with a spare tire

Mel (pictured after) sheds 14 kg in eight weeks under the guidance of Sam Jackson

Mel (pictured after) sheds 14 kg in eight weeks under the guidance of Sam Jackson

BEFORE AND AFTER: Mel Gibson (pictured left in 2014 and immediately after his transformation) sheds 14 kilograms in eight weeks under professional guidance from Sam Jackson

1. Break out the measuring tape

Sam said it is important that a man's waist measures no more than 100 centimeters

Sam said it is important that a man's waist measures no more than 100 centimeters

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Sam said it is important that a man's waist measures no more than 100 centimeters

According to Sam, the most important thing a man can do for something else is to break the tape measure and measure his waist.

This step is the key, Sam said, because if a man's waist circumference is more than 100 centimeters, this may be an indication that there is fat around his internal organs.

Sam explained her blog this type of fat, known as visceral fat, is not the same as subcutaneous fat (fat that is under the skin).

She said it is a toxic type of fat that is problematic because it secretes hormones and is metabolically active.

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& # 39; Large amounts are linked to an increased risk of terrible diseases such as some cancers, type II diabetes, cardiovascular disease, strokes and all kinds of atrocities that nobody wants in their direction. & # 39;

Over the past few years, plate sizes have grown, as have food portions, something that can be remedied by opting for smaller serving barrels

Over the past few years, plate sizes have grown, as have food portions, something that can be remedied by opting for smaller serving barrels

Over the past few years, plate sizes have grown, as have food portions, something that can be remedied by opting for smaller serving barrels

2. Eat from smaller plates

The expert said that the value of eating from a smaller plate cannot be overlooked, especially for those who want to lose weight.

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It is known in health circles that the plate sizes have grown and the food portions have been followed – to counteract this, Sam said eat your meals in smaller barrels.

The expert adds that it is also worth following daily dietary recommendations.

For those who consume meat, this is a portion size of no more than 150 grams per day.

What are the recommended daily portion sizes?

Vegetables: A standard serving of vegetables is around 75 g (100 – 350 kJ). Men should aim for six servings of vegetables a day, and women for five.

Fruit: A standard portion of fruit is around 150 g (350 kJ). Men and women should strive for two servings of fruit per day.

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Grains and grains: A standard portion of cereals and grains is 500kJ. Men and women should aim for six servings of cereals (whole-grain or high-fiber varieties) and cereals per day.

Meat: A standard portion of lean meat, poultry and fish is 500 – 600 kJ. Men should aim for three servings a day and women two and a half.

Eggs and nuts: A standard serving of eggs, nuts and seeds, and legumes and beans is 500 – 600 kJ. Men should aim for three servings a day and women two and a half.

Dairy: A standard service is 500 – 600 kJ. It is recommended to choose mostly low-fat varieties. Men and women should both aim for two and a half servings per day.

Source: Eatforhealth.gov.au

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3. Make sure you move every day

Regardless of whether you are a member of a gym or prefer to crash on the sidewalk, it is about training every day.

Sam said that this aspect of health is not negotiable because our body is made to move – less for a sedentary lifestyle.

Her advice is to strive for exercise that increases the heart rate, as well as a type of routine that helps build muscle.

Sam is a strong believer in exercise every day and said it's best to strive for a mix that increases the heart rate and increases muscle

Sam is a strong believer in exercise every day and said it's best to strive for a mix that increases the heart rate and increases muscle

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Sam is a strong believer in exercise every day and said it's best to strive for a mix that increases the heart rate and increases muscle

4. Make your diet fat, sugar and alcohol free

If you are determined to throw off a spare tire, you must be prepared to eliminate or seriously reduce extra fat, sugar and alcohol.

& # 39; There are only three things that cause it to build up (belly fat) – and that is added sugar, saturated fat and alcohol, and you will be surprised how quickly it accumulates! & # 39; Sam said.

Although cutting all three is optimal, you can choose to seriously reduce your intake if it feels too drastic.

Sam warns against fad diet to lose weight, as this is unlikely to be effective in the long run
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Sam warns against fad diet to lose weight, as this is unlikely to be effective in the long run

Sam warns against fad diet to lose weight, as this is unlikely to be effective in the long run

5. Forget fad diets

If you are determined to review your health, don't be tempted by the lure of quick-fix solutions.

Sam believes that if you don't try to crush your diet on the way to a healthier body, you'll stay on the course sooner.

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She said that quick fixes can seriously harm the body and these types of solutions should be avoided at all costs.

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