Fat Loss Tips - #3 Okay, so I appreciate that my weakness is probably…
Fat loss tips for older dudes!
I’ve noticed a lot more “older” guys are reading my blog now, and I’ve also had a few questions in relation to catering for the differences between ages and fat loss.
There are a few things I’ve noticed with some of you older guys trying to lose fat that, whereby you need to specifically focus on certain elements more than younger guys might, in order to achieve the same results.
It’s all the same stuff at the end of the day, looking at fat loss from a very macro perspective (like I normally do), but on a day to day basis there are things you can focus on.
As always, motivation and adherence/consistency are the qualities that underpin the success of any training/diet plan, so you NEED TO WANT IT……badly! This also means not doing anything too extreme too quickly too! So assuming you are committed, and have prioritised physique improvements as one of your primary goals, we can move forward.
As always, there are exceptions to the rule, but generally speaking, these will apply to guys who are over 40.
Here are some specific fat loss tips for older guys:
- You will need slightly more cardio, spread throughout the week. Younger guys seem to be able to get away with less cardio for a given calorie deficit. Whereas for older guys, you will end up going too low on calories in order to sustain the deficit, which severely inhibits general well-being, recovery from strength training etc. Generally, you want to be doing regular, low-intensity sessions spread throughout the week. Higher intensity = higher chance of injury, especially as you age.
- Although not by much, you will need slightly more protein. My original recommendations for protein are here. Again, it seems to be similar to the first point, in the sense that you may end up going too low on calories in order to maintain a given calorie deficit, this can you leave you with a protein intake that is too low. Therefore, I suggest adding 0.05g/lb of bodyweight onto each of the recommendations in my original article, whether you are bulking or cutting.
- You need to be a robot when it comes to sleep. This means very, very consistent sleep patterns. Sleep is a huge topic as it is, but becomes even more important as you get older as the margin for error narrows. Younger guys seem to be able to get away with more, particularly when it comes to sleep. As I said, there are always exceptions to the rule, but at the same time you don’t want to be that guy who convinces himself and everyone around him that he is fine and can get by on 5 hours sleep. There is no chance that he is working/lifting optimally, and would likely experience a huge performance increase by:
- Getting 8-9 hours every night
- Making sure his evening and morning routines are consistent
Now, being older is always going to be harder than being young. For that reason you have my empathy. Possibly more important than any of the above recommendations, is how to avoid the inevitable distractions. These include:
Another post will follow in the future on distractions, as distractions are a serious threat to maintaining motivation, adherence etc.
So what do you think of the above fat loss tips?
Let me know in the comments below! I know you’re all lurking! 😉