Do the Rules of Fat Loss Change as You Age?

Yes. And no. 

The way that your body adapts to workouts and nutrition changes as you age.

But the same nutrition and training principles still apply, just with a few unique changes and considerations.

Here’s what I mean…

During our 30s & 40s, a lot of changes take place:

Your life gets more stressful (kids, mortgages, career, home) so your body is less likely to make fat loss a top priority.

Your body doesn’t change as fast even when you are 90% consistent.

Your sleep is likely not as great, so your cravings go up & motivation can go down

Your energy levels are not as high as they used to be.

Each one of these changes would be challenging on their own…

However, for anyone experiencing all of these, it can make prioritizing a healthy & fit lifestyle feel like an overwhelming chore.

The good news is…

You can take back control of your life, and fat loss with what I call “The New Rules of Fat Loss After 35”.

First, focus on maintenance calories for 4-8 weeks:

Constantly trying to cut calories robs your body of the raw materials and nutrients it needs for thyroid support, hormone production, and metabolism function. This also creates internal stress that tells your metabolism to burn less fat!

Instead, eat at maintenance calories to send a strong signal to your body to boost metabolism and lower stress.

The boost in metabolism will do wonders for your hormones & sets you up to lose fat with less effort when you go into a calorie deficit

You’ll notice that your sleep improves, energy skyrockets, sugar cravings disappear, and workouts feel good for the first time in a long time.

Second, prioritize lifting weights 3-4x per week.

Don’t worry, you will not get bulky! That’s just an antiquated misconception that your mom & grandma believed.

What really happens when you lift weights correctly after age 35 is you build a more toned physique…

aka your clothes fit better, your pictures look more flattering, and your joints don’t ache.

Third, prioritize walking instead of HIIT classes.

Walking is the most underutilized fat loss tool there is for working adults over 35. Unlike traditional cardio, walking doesn’t increase stress in your body and can be done everyday without beating up your joints.

In fact, last year I dropped 20lbs and the only cardio I did was daily walks. And I am a father of 2 in my 30s

So, while age does change how you lose fat, it can be done with the right game plan.

Check out my 7-Day Jumpstart and lose your next 3-5lbs HERE.

Want more FREE coaching tips to help you lose 20-30lbs in 4-6 months? Check out my podcast TALKIN FIT with Adam Badger.