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Hi,
It’s Rob Richley here, Personal Trainer, Over 40’s Fitness Model and
Founder of Lean Over 40 for Men.
For years I struggled to lose belly fat and get that lean, pleasing
appearance. In my thirties I was working a stressful job, making poor
food choices and had let myself get out of the shape.
I’d gained 30lbs of fat, felt tired, sluggish and would go to work feeling
miserable and kept telling myself I’d turn this thing around!
It wasn’t until my late thirties, that I finally pulled the trigger on my fat
loss journey, but with all the contradicting advise out there, I failed to
lose fat and get the body I wanted.
Finally, through years of trial and error I was able to find the training
and nutrition protocol that burns fat for men over 40.
I was so happy with my results that I entered a fitness modelling
competition at age 41 and rocked a set of ripped abs on stage!
And what’s even more incredible is I didn’t have to spend money on
supplements, eat very restrictive diets or spend my life in the gym to
get my leanest body.
I’ve made it my mission to help one million men over 40 lose belly fat,
get lean and transform their bodies.
Even if your goal isn’t to get abs, what I teach will help you lose fat,
look years younger and prevent disease.
Much of what I learned is the opposite of what the fitness industry and
Personal Trainers are telling you to do to get lean.
Let’s begin with the 40 Laws of Lean for Men Over 40.
LeanOver40ForMen.com
1. Train for Your Age!
The first mistake that men over 40 make when trying to get lean is
copying routines of younger men, doing crazy amounts of cardio or
entering “classes” at the local gym.
Stop right now! As a man over 40 you need training and nutrition
advise that’s tailored to a 40-year-old.
No longer can you tolerate excessive joint unfriendly exercises or
crazy amounts of cardio that has you in the gym every day, so don’t
even attempt it.
Training like your twenty-year-old self is one of the worst mistakes I
see men over 40 making when trying to lose belly fat!
2. Eat Fat
Sounds contradictory doesn’t it? But cutting out fat to lose belly fat is
a BIG dietary mistake especially if you’re a man over 40!
Our testosterone levels are already at least 10% less than what they
were when we were 30 years old and a diet too low in fat kills
testosterone production even further!
But before you start chowing down all these greasy foods, it’s healthy
mono-unsaturated fats you need to eat such as Avocados, boiled
eggs, extra virgin olive oil and fatty fish.
LeanOver40ForMen.com
Unfortunately, after around age 30, testosterone naturally starts
declining by 1% every year leading to loss of lean muscle and
accumulation of belly fat.
And the more belly fat you gain, the less testosterone you produce!
It’s up to us to break that cycle and tackle it with the correct training
and nutrition. That’s why training and nutrition for men over 40 needs
to be geared with keeping testosterone at peak levels.
4. Strength train
Lifting weights will boost testosterone, build lean muscle and
ultimately rev up your metabolism permanently so that you’ll burn
more calories even at rest.
A mistake that men over 40 makes is lifting weights nearly every day
or using too many isolation exercises, placing massive stress on joints
and recovery machinery.
3 strength training workouts is the way to go for men over 40 and if
your goal isn’t to get big bulky muscles, don’t worry I can teach you
how to lift so that you build lean, dense muscle that gives you that
lean, athletic look.
5. Stop dieting!
If you’ve been restricting calories too much, “dieting” or been in a
calorie deficit too long stop that right now! Not eating enough daily
calories is another one of the worst mistakes that men over 40 makes
to lose belly fat.
Too much calorie restriction for too long will cause your body to hold
onto fat.
If you’ve been restricting calories too long I recommend increasing
your daily calories to bring leptin levels back up in the body.
LeanOver40ForMen.com
6. Use compound movements
Compound movements are resistance exercises that train more than
one muscle group at the same time. They’re especially beneficial for
men over 40 as they’re proven to boost testosterone AND are joint
friendly.
If you’ve never used weights before I recommend using compound
body weight exercises before moving on to a strength training
program. This is what I teach in my course, 90 Day Lean Over 40
Challenge.
LeanOver40ForMen.com
9. Perform joint friendly cardio
Low impact cardio is joint friendly cardio that keeps your heart
elevated and keeps you burning fat.
This doesn’t mean being on the treadmill all the time, but properly
structured compound movements that are performed back to back to
boost testosterone and elevate your metabolism.
Too much steady state cardio can kill testosterone though, so practice
moderate amounts of cardio for the fastest fat loss.
LeanOver40ForMen.com
12. Use multiple sets of low reps
Multiple sets of low reps are far safer and more productive for men
over 40.
Men over 40 are puzzled when I recommend using them over medium
to high reps, but they allow you to focus better on each rep, perform
the reps more smoothly and demand less of your recovery which is
especially important for men over 40.
They’re also A LOT easier on the joints than medium and high reps,
as we get older we can’t train with excessive volume, sets and reps
without wearing our bodies down too much.
LeanOver40ForMen.com
15. Scrap eating 5-6 meals per day
The typical nutrition advice for men over 40 trying to lose fat is to eat
5-6 small meals per day. The premise is that by eating more often
your metabolism will run quicker and you’ll lose more fat, but studies
show that it’s the total number of calories eaten over the day that
counts, NOT how many meals you eat!
And eating fewer bigger meals has benefits on testosterone
production as your body will use more of the sympathetic nervous
system.
When you go without food for many hours and then suddenly
introduce a big meal into your system, testosterone and growth
hormone go through the roof!
Not only that but sticking to 2-3 bigger meals per day and a few snacks
is much easier to stick with over the long term, leading to better
results!
LeanOver40ForMen.com
For this reason, it’s important you choose productive and safe
exercises for YOU.
Some examples of exercises to avoid for men over 40 are preacher
curls that place exaggerated stress on the elbows, stiff legged
deadlifts that risk lower back injury, any pull down behind the neck
that places enormous stress on the shoulder girdle and smith machine
presses!
LeanOver40ForMen.com
This isn’t the best strategy for fat loss because it’s not sustainable. If
you can’t stick to something long enough to get results, then it’s not
going to do you any good!
This is exactly what I had in mind when I designed the cutting plan of
the 90 Day Lean Over 40 Challenge, nutrition that’s effective AND
sustainable.
LeanOver40ForMen.com
Coffee is the only stimulant I have ever used to help me lean down to
the single digits of body fat. I don’t recommend drinking it late in the
day though, as it might interfere with healthy sleep.
LeanOver40ForMen.com
It’s biggest danger though is how hungry it makes you, when you’ve
drank a lot of alcohol you’re much more likely to eat junk foods as well!
LeanOver40ForMen.com
34. Don’t fall for fads and fallacies
When it comes to getting a lean body, you should be aiming for a
gradual fat loss of no more than 1-1.5 lbs per week.
Those that try to lose fat any faster, will end up losing water weight
and lean muscle which leads to binge eating and a down regulated
metabolism!
When it comes to fat loss, it’s important to understand that the
relatively slow route, is the fastest route to a lean body in the long run.
LeanOver40ForMen.com
The best way to get lean is to hold onto or build additional lean muscle
tissue and the best way to do that is to get stronger on the most
productive compound movements for men over 40.
But you need to make sure you’re getting stronger whilst maintaining
perfect exercise form and avoiding injury.
LeanOver40ForMen.com
To your success!
LeanOver40ForMen.com