Weight Loss Over 40

Six Pack Abs Over 40

Are you are over 40 and want to look better, feel younger, get stronger and get lean?

  • Tired of having a “dad bod” or "mom bod"? 
  • Dieting not working?
  • Want to be able to wear less clothes in public and feel good about it?

Well, as you get older, it is easier to put on the pounds and it is harder to lose fat too. 

This is an unfortunate result of age.  When getting older, hormones change levels, testosterone decreases, muscle mass is lost, and metabolism slows.

Despite what you may be thinking, it is not too late to improve your appearance and build healthy habits that will make you look and feel better, and possibly live longer.  And, you can get body you have always wanted.

Have you heard this phrase?

“To lose fat, you must eat less and move more.”

Most with this mindset decide to drastically cut calories and start doing massive amounts of cardio to burn off their bellies. 

Don't go down that path.

The problem with this strategy is it is too extreme and does not fit a sustainable lifestyle. 

Extreme calorie cutting, depriving yourself of the foods you love and doing long sessions of cardio are a recipe for failure.  You are going to hate the process.  Most people cannot maintain this style of living for very long

You need an actionable plan that is sustainable and shows positive results. 

Seeing results is motivating.

What if I told you, you can build the body you want and…

  • You don’t have to starve yourself.
  • You can eat the foods you love.
  • You don't have to do cardio. 

I spent years being fat, actually obese, and thought I could never get the body I wanted.  

I did the crash diet routine along with excessive cardio and dropped 40 pounds. It did work until my fat loss stalled. I was frustrated and knew there had to be a better way.

Just about the time I hit my 50th birthday, I decided to finally drop the all the fat and build a body that I would be proud to show off. 

I did countless hours of research, reading science-based articles, sifting through the BS and the truth and found the methods that have helped thousands of people to lose fat and get lean bodies. 

Applying these principles, I have lost another 45-pounds and put on lean muscle at the same time.  You can too.

The essential strategy to getting the body you want is to dialing-in your nutrition. 

  • You need a method of eating that allows you the ability enjoy life while losing fat.
  • This method must build healthy nutrition habits.
  • It must allow you burn fat while eating foods you like. 
  • Armed with this tool, you can stop yourself from yo-yo dieting and get to your goal weight.
  • And, it works for the long term. 

"When you get older, your body does not have the ability to recover as quickly as it did when you were in your 20’s."
Flexible Dieting

Want pizza. You can have it.

Flexible Dieting to is a smarter way to handle caloric and macronutrient needs

Flexible dieting is a strategy where you can eat at restaurants and enjoy having a social life eating with friends and family.  

And, you can eat just about anything you want as long as you stay within your caloric budget.

The key to flexible dieting is eating minimally processed foods 80% of the time and having slightly less healthy foods on occasion.

There is no need to use a bunch of supplements or fat burners. When you eat well-rounded foods in the right ratios, you can get to your goal.

Flexible dieting sets you up with a realistic caloric budget that helps you get to your goal weight. That budget is split between protein, carbohydrate and fat to provide energy for your life and at the gym.  It also promotes healthy hormone levels that support muscle and libido.

Flexible Dieting builds healthy eating habits that help you to burn fat and maintain your weight when you hit your goal.  It can be used to put on lean muscle too.

"You can become a better version of yourself and build the body you want using smarter techniques. You can get to that goal."

Coffee is the key to fasting.

Intermittent Fasting is another tool that works well to burn fat more efficiently

Intermittent Fasting is an eating method where you essentially skip breakfast and lunch is your first meal of the day.

Eating your meals in an eight-hour window leaves your body primed to burn fat longer throughout the fasting period. 

Eating less often reduces insulin spikes that halt fat loss.

And, you get to eat larger meals when you eat.  You eat two large filling meals and still lose fat.

Would you like to get lean enough to show off six pack abs?  You can.

"Our strength training program is setup to get your workouts done as quickly as possible and out of the gym."
Strength Training

You must lift heavy weight to get the body you want.

Strength training, combined with a proper eating plan, can get you to your body composition goal

Using a minimalist approach to working out is ideal for anyone but is especially important for people over 40.

When you get older, your body does not have the ability to recover as quickly as it did when you were in your 20’s.

Many training programs are designed to have you in the gym five days a week doing specialization lifts on separate days hitting arms, legs, shoulders, chest and back individually.

This is unnecessary, takes a lot of time and does not allow you to fully recover from your workouts.

Strength training three days a week is all that is necessary to build the body you want.

You are busy and probably do not have the desire to spend five days a week in the gym. I know I don’t.

Your strength training program should be setup to get your workouts done as quickly as possible and out of the gym.

Each workout starts out with five minutes on a treadmill or other cardio machine to get your body warmed up and primed for lifting.

This is followed by five minutes of light stretching and light weight lifting to loosen up your joints and prepare you for heavier lifts.

Choose a program with easy to follow workouts:

Push day focuses on bench press, overhead press, squats and isolation movements to bring up your medial deltoids, triceps, calves and abs.

Pull day focuses on pull-ups, bent over rows, deadlift and isolation exercises for rear deltoids, biceps and abs.

These workouts are rotated so you perform a push or pull workout every other session.

A rest day scheduled between each session to facilitate recovery from your previous strength training workout.

The program is designed to allow you to begin at your strength level and to add weight to the bar using progressive overload.

Your goal on each session is to add a little bit of weight or add a repetition to each lift.

The focus is to get stronger on each session, which in turn leads to more muscle mass. And, your workouts help to burn fat.


Cardio is not necessary for fat loss.

You do not need to do cardio to lose fat

Walking two to three days a week is enough activity to burn off extra calories and promote faster fat loss. Walking is ideal because it is low impact on joints and allows you to destress.

If you should choose to do athletic conditioning, High Intensity Interval Training which includes sprinting or other high intensity activities can be incorporated into the plan which improves strength and endurance.

You can get the body you want

After 40, you can improve your body composition, lose fat and build muscle.  

You can become a better version of yourself and build the body you want using smarter techniques. You can get to your goal.

Check out the details of our macro calculator to find out how to dial-in your nutrition.


Author: John Gray

John Gray is a fitness enthusiast who has first hand experience dropping over a hundred pounds of fat and putting on lean muscle. His weight-loss and strength gain journey began to improve performance in sports and has become a passion in his life. His mission is to help others to build a better version of themselves through education and support.