Fat loss tips for older dudes! I've noticed a lot more "older" guys are reading…
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I’ve done posts before on losing weight, but I want to focus on older guys today, and the mindsets that a lot of guys seem to operate from. As always, psychology is huge when it comes to dieting, and particularly when it comes to keeping the weight off.
It’s time for you to break past the social barriers, and actually achieve a decent physique. This is perfectly within your capabilities – you just need a few general guidelines to follow that will make things easier for your success in the world we live in.
Don’t do what most guys do, and compare yourself to your friends and family. They are likely overweight, and just because you’re not as fat as they are, doesn’t mean that you should stop looking to lose weight.
The social norm these days is for married men to gain weight. This is just how things work – marriage seems to make people get complacent (women also). But, just because other people are doing it, does this make it good for you too?
Does it mean that you should settle for a sub-par physique?
Does it mean that you wouldn’t benefit from having a muscular body, with a narrow waistline? And a chiselled face. And ridiculous levels of self-confidence.
Does it mean that your health and energy levels wouldn’t be far superior if you lost weight?
No, no and no. Fuck what everyone else looks like, and do what’s best for you. Lose some weight, properly, and gain some muscle. Start comparing yourself to younger guys.
“But I’m too old, I can’t possibly look like them.”
Maybe, but your success will be far greater if you change your perspective by changing who you compare yourself to. I’m not saying you need to compare yourself to tren-guzzling YouTubers, but you need to aim higher than your fifty pound overweight family members.
Don’t be lazy.
Societal influences are excuses, nothing more. As that link will explain, your biological body fat set-point is 7-14%…not 30%+
Your strategy will be similar to younger guys, assuming you want to keep the weight off, which I’m assuming you do. However, it needs to be tweaked somewhat.
Firstly, a negative energy balance works on everyone. You absolutely will lose tissue weight in a calorie deficit, just like I will. The problem with older guys (and you have my empathy here), is that a greater proportion of it will be muscle loss, and therefore by default, less of it comes from fat tissue.
How do we avoid this?
Let’s look at the normal strategy:
In order to lose weight and keep it off, we need to be in a calorie deficit, without suffering too much. Suffer too much and you will re-bound, guaranteed.
To get into a calorie deficit, a 10% calorie reduction will suffice. Any more than this and you run the risk of feeling too deprived.
Your typical older guys either don’t reduce calories in the first place, and just increase cardio, expecting the fat to melt away. But most of them seem to adopt the mindset of “I’ve done loads of cardio today, so I deserve this tub of ice cream”.
No, that’s not how it works. You need to track calories if you’re serious about weight loss.
Perform Intermittent Fasting, and you will feel full, and satisfied during the most important times of the day. You will be able to eat your wife’s food whilst still losing fat. Spending time with family will be no big deal. Drinking a beer or two in the evening is perfectly possible.
But generally, the difference between YOU and ME, is that I can get away with more crap. For me, the 80/20 rule applies – 80% clean food, 20% less clean (alcohol, junk, etc). This is for a given body fat percentage. Of course, the leaner you are, the less you can get away with.
However, for you, it’s more like 90/10. 90% clean food, 10% beer/junk/whatever. Unfortunately, this is the way it is as you start to age, you have to accept it, and work around the reality that you tend to lose more muscle in a cut than a younger guy (all things being equal).
Of course, if you’re a newbie, you can still gain muscle during a cut, just like all the other lucky sods! Maybe not as much as a young newbie, but still some gains can be made.
Obviously, as an older guy, you need to be lifting weights – it’s even more important as you tend to be more catabolic than younger guys.
Focus on the compounds, but DO NOT try to progress unless you’re a newb. When trying to lose weight, you need to focus on losing weight, not gaining muscle. You’re far more likely to burn out trying to do both, and not to mention, it’s almost impossible to sustain for any period of time.
You may also need to do more cardio than younger guys, particularly as you get leaner.
Cutting calories and making sure you’re in a negative energy balance comes first. But as you start to run into “walls” further down the road, cardio may be even more helpful for you than me.
This is mainly because we don’t want you to drop your total calories too low, in order to keep losing weight. If you want to get really shredded, then eventually you will need to, but I realise that this probably isn’t your goal, and it’s unsustainable anyway.
For most men, and yes I am generalising here, your diet and the fat you lose from it automatically becomes unsustainable once you drop your calories intake below about 1800 calories. It just isn’t enough.
This is where cardio can save you. As an older guy, lowering your calories by more than your younger equivalent, for example, will be a requirement in order to lose fat at the same rate. Cardio is huge.
To learn more about how to keep your weight off permanently, dieting in a proper and sustainable way, with no nonsense or false promises of instant gratification, buy my £9 eBook.
- Stop comparing yourself to losers. Otherwise, you will never make progress, and your laziness becomes justified.
- Intermittent Fasting allows you to eat whatever your wife cooks (within reason), and you can have the best of both worlds in that respect – fat loss and minimal backlash from family members, who in my experience, are always opposed to change.
- Although Intermittent Fasting allows you to incorporate some “fun” into your evenings, you need to be very strict throughout the daytime. Remember that you’re not 18 anymore, and can’t get away with the 80/20 rule as well as younger guys. Unless you’re genuinely ok with losing a bit more muscle.
- Train hard, but focus on strength maintenance. Don’t try to progress or you’ll end up frustrated.
It’s time to achieve the greatest physique you’ve ever had before.