How To Get Lean For Men Over 40

get lean after 40

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If you’d want to get leaner, shrink your gut, increase your muscle mass, and have women aggressively scrambling to get your attention, you’re in the right place.

That’s because …

In this valuable in-depth article, you’ll discover how to get better looking as you get older. This is about fat loss from a health and fitness angle few understand or even talk about. This article isn’t some weak crappy website article telling you “7 Things to do to lose weight now.”

Let’s get clear…

If you don’t have 7 minutes to read this now, bookmark this page and come back to it.

What to know why?

Research shows that 3 in 4 men are either overweight or obese. If you’re overweight, out of condition, and you’ve let yourself go, most websites and people tell you to diet, cut carbs, and exercise.


You don’t need a diet, and before you rush into any exercise program you’ve got to look at some critical fat-loss-blockers that keep you fat and unhealthy at 40+.

3 Reasons Why Men Over 40 Struggle To Lose Unwanted Body Fat

Most start with diet and exercise, you’ve got to look at your daily habits first, because it’s your habits that are making you healthy or unhealthy.

Reason #1 Bad Habits

  • When you wake up in the morning what do you do in that first hour, do you go for a walk, exercise or what?
  • What do you eat for breakfast and lunch? Are you in the habit of making your own healthy lunch?
  • What do you do when you get home from work, are you in the habit of going for a walk or doing some form of exercise?
  • Are you in the habit of drinking alcohol during the week or heavily on a weekend?
  • Are you in the habit of making most of your own meals or do you let some else cook for you?
  • Or are you in the habit of going out for dinner or getting Ubereats?
  • How about your weekends, are you in the habit of getting out into nature and going for a hike or walk?
  • Are you in the habit of driving everywhere, or do you own a bicycle you ride from time to time?
  • Do you sit up late watching TV, how many hours of sleep do you get a night? Going to bed early is a habit.
  • If you have kids to actively play and run around with them? If your kids are older to you exercise with them?
  • Go back over today and look at it through the eyes of the questions above.

Because here’s the thing…

What’s the point in trying to get in shape when you don’t understand what’s derailed you in the past?

For example…

Years ago, I was in a habit of drinking a bottle of wine each night after work. Looking back at that period of my life, physically and mentally I was unhealthy. Drinking to deal with my day became a habit and a bad one.

Getting Leaner Is Easy When You Create New Weight Loss Habits

You’re a smart man, you know you’ve got to exercise and eat healthy food to lose weight.

Thing is, you’ve got some habits you’ve repeated over and over. Breaking some of your bad habits is what’s going to get you leaner, get you losing weight, get you in great shape, and have women noticing you.

Habits That Cause Unwanted Weight Gain:

  • Dinking alcohol every day
  • Not exercising daily
  • Eating out all the time
  • Driving instead of walking places
  • Buying lunch every day
  • Eating highly processed foods
  • Not drinking enough water
  • Being “too busy”
  • Going to bed late and not getting enough sleep

As I mentioned earlier, we all have habits that don’t help us, I can easily slide into a habit of drinking alcohol every day, and sometimes I do.

Reason #2 Lack Of Sleep

Research now proves a direct link between lack of sleep and weight gain, being overweight or obese. Get more sleep get leaner.

Sleep is critical for you and the more you get the better, plus it’s hard for your body to become a fat burning machine when you lack sleep.

Here’s What Happens Inside Your Body When Get Enough Sleep:

Growth Hormone: This is a key anti-aging hormone, naturally surges at night to help your body burn fat, build muscle, & repair tissues.

Insulin: Is a key food and fat-storage hormone, which decreases to its lowest levels at night, enabling your metabolism to burn a ton of fat.

Cortisol: Is your body’s main stress hormone and cortisol decreases at night allowing your cells to relax and rejuvenate. Cortisol is a steroid hormone that regulates a wide range of processes throughout the body, including metabolism and the immune response. It also has a very important role in helping the body respond to stress.

When you lack sleep, your body can’t recover, weight loss becomes hard, and your body isn’t recovery the way it should.

Reason #3 Going RAMBO Hard Too Soon

Rambo goes in all guns blazing and attacks hard, fast, and aggressively.

Many men over 40 take this same approach with exercise, the problem is, they usually tear a muscle, or hurt their knees or back, or do some other damage that stops them from exercising.

Understand you’re not in your 20’s or 30’s anymore and you can’t train like a guy in his 20’s or 30’s.

If you haven’t exercised in a long time, or you do very little, be smart, ease your way into training, and ramp things up slowly. You’re training for fat loss, to get in better shape and live healthier. Leave your ego at the door.


How Do You Get Lean In Your 40s?

First, choose two habits that aren’t helping you and have caused fat gain. Don’t try to fix all your bad habits in one go. Work on one or two for starters.

If you’re drinking alcohol on a regular basis, try going 30-days without a drink. You’ll notice you start to lose weight.

Get More Sleep.

Get A Medical: Before you start any exercise, go see a doctor and get a medical check-up.


To make sure there’s no major health issues that could f%&k-you-up if you started exercising and didn’t know about them.

Strength Training

Muscle mass is critical for you because as you age, without any form of strength training your muscles are shrinking. A lack of muscle mass creates a problem because, muscle burns energy which helps fat burning. The aim is to get stronger and build lean muscle.

How Often Should You Strength Train?

If you’re doing full-body workouts, 2-3 sessions a week is enough. If you wanted to do an upper and lower body spit, then you’d be looking at 4 days a week. If you’re a busy man, full-body workouts make it easier for you and saves time.

Do You Need Go To A Gym?


You can train at home or in the park. If you’re going to train at home I’d suggest you get yourself some minimal workout equipment.


Because for the majority of people bodyweight workouts are useless because you’re servery limited to the exercises you can do.

Minimal Workout Equipment For Home

  • Gymnastic Rings
  • Kettlebell or Dumbbell 2 is better than 1
  • Set of Resistance Bands
  • Weighted Vest
  • Boxing Bag

You don’t require all of this, if you only got one thing to start with get some resistance bands

How Do You Get Lean In Your 40s?

Identify two habits that aren’t healthy for you.

Get more sleep.

Clean up your nutrition, and this shouldn’t become a complicated process.

Eat natural wholesome food as close to its natural state as possible and you’ll practically hear the weight falling off you.

Make your own meals and eat similar meals.

What Are Similar Meals?

Your lunch and dinner are similar day in, day out. Here’s an example.

Protein could be (fish, chicken, beef, kangaroo, venison, pork, duck, turkey,) with 3-5 vegetables. You could have some sweet potato or rice.


Stay calm, carbs aren’t bad for you, what is bad for you is being lazy, not exercising, not strength training, and letting someone else make your meals for you.

You’re going be working your muscle, and muscles need carbs and protein to grow and recovery.

And here’s another little thought about similar meals:

Similar meals make it easy to lose unwanted body fat without weighing and measuring everything you eat. (Many physique athletes eat this way because it’s uncomplicated and easy.)

Protein and veggies are healthy foods. It’s hard to get fat eating them. When your meals are similar it’s easy to make quick adjustments.

And more…

You’ll naturally reduce the number of calories you consume each day when you eat similar meals. How? Vegetables have less calories than highly processed foods. When you make the meal you know what’s in it.

How Should You Flavour Your Meals?

Natural spices without sugar, or a chilli sauce without sugar. Be aware a lot of sauces and flavouring ingredients are high in sugar and other addictive processed crap you don’t need.

How Can A Man Get Lean Fast?

  • No alcohol
  • Walk every morning and evening
  • Drink more water
  • Get more Sleep
  • Strength training
  • Eat similar meals you made yourself

How Do You Lose Belly Fat After 40?

Monday: Strength training

Tuesday: Boxing or Walking

Wednesday: Walk, or any physical activity you enjoy

Thursday: Strength training

Friday: Walk

Saturday: Walk in nature

Sunday: Walk in nature

Eat similar meals throughout the week.

Exercise Doesn’t Always Have To Be Formal

If you have kids, playing in the backyard kicking the ball is exercise. Walking to the shops to get your food and carrying it home is exercise.

Taking a phone call and walking around is exercise. Playing a game of tennis is exercise.

The thing is, move more than you are now.

Why Men Over 40 Don’t Get Leaner

They mistakenly believe they can just go on a diet, maybe cut out carbs and do a bit of exercise.

Do you know the problem with diets?

They are short-term and too hard to make part of your lifestyle. No one sticks with a diet and most put all the weight back on, and more.

Here’s the thing…

Start by eating a healthy breakfast, do this for a week. Then starting eating a healthy lunch you made, do this for a week. Then start eating a healthy dinner you made.

In 3 weeks’ time, you’re eating 3 healthy meals a day. Nothing complicated or restrictive about that.

One of the biggest things is qualitysleep, if your sleep is poor, you won’t lose weight.

And if you’re drinking alcohol all the time, you won’t lose weight.

Summary Weight Loss For Men Over 40

What makes you fat?

Your habits.

Don’t start with diet and exercise, start with looking at your daily habits, what actions are you repeating over, and over, and over that don’t helpweight loss?

Identify two bad habits and set yourself a 30-day challenge to change the habit.


If you drink all the time, go 30-days without an alcoholic drink. If currently, you don’t go for a walk early in the morning, set yourself a 30-day challenge to walk every morning for 20 minutes.

You don’t need a diet, eat less processed foods cook your own meals using basic ingredients. Strength train 2-3 times a week. Go for walks.

The weight loss part is easy, it’s your habits that make it hard for you. Don’t try to change all your habits in one hit. Target one to two for starters.

And look after your knees.

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