FAT LOSS OVER 40 (5 SIMPLE Tips)
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- čas přidán 30. 07. 2024
- 00:00 When did this happen?!
00:47 Prerequisites
01:24 Remove all of the Junk from the premises
01:52 Keep at Detailed Food Log
03:22 Building healthy routines
04:29 When in Doubt, Eat More Protein / Drink More Water
05:26 Increase Daily Activity
06:15 How and Why
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At 55 …I will tell you meal frequency is key…give your body a chance at times to use up excess fuel
Great tip!
All very reasonable advice, down to earth, easy to apply and things everyone can relate to! Thanks for the content, Brian!
Thanks Brian. I have listened to your content for several years. With so much information out there it is easy to get lost in the weeds. You have the unique ability to present a common sense approach and still make it entertaining. Well Done.
Good stuff man. Turned 47 not too long ago and I needed to see this. I work from home now and while I love it, it has cut down on my general daily activity, which in turn has caused the scale to creep in the wrong direction. Time to course correct!
The kick in the ass wake up call I needed! Thanks for all you do
Love it bro! #4 is key for me because when I’m really hungry, I’m absolutely eating something. So, I always give myself a healthy protein based option like yogurt…..
Great video again sir
Nice recommendation on logging food. I tracked all calories and macros for about 100 days and in doing so, discovered what I need to perform, endure and recover. I had to learn what types of activity levels actually require me to eat a significant surplus and what that input looks like by sight.
Thank you for this great video!
100% great advice. So many people eat so often, they don't remember just how often they eat. At 53 I have to avoid the excuse of age and keep moving.
Some really great tips👍.
I don't put any unnecessary food in my cupboards/fridge, because if it's there I will eat it🤦♂️.
But all the other tips are so spot on👌.
Great video, Brian. I personally have been trying to cut out carbs at the end of the day, and try to get in as many as I can before my training session. It's definitely helped me shed a few extra pounds and helps me sleep and feel better. Either way, good luck on your fat loss, and God bless in your endeavors.
I'm coming up on 57 and if I had to narrow (slim) it down to one thing it would be simply (but not easily) cutting out junk food. Check that sugar addiction!
1. Must have quality food prepared prior to being hungry, 2. Cheat meals, holidays, birthday cake days will be the difference between gaining weight every year. those days\meals matter a lot. 3. dont overdue your workouts and cardio, this will cause you to over eat to the extent its more than you burn. plus body needs more time to recover, especailly joints over a period of time. FYI I am 46.
Agreed! Good video . Thanks!
Great, practical video. I'm 38, but working on all of this. My goal is probably as lean as you are now, but hey, it's all about improvement.
Good content..Carry on
I tried calorie counting for years, but used to just blindly fly over my limits on weekends, I dropped over 14lbs in two months last year by using the mantra of if you want a little pleasure you have a to take a little pain. So I allowed myself 500 calories above maintenance (3200 cals) on Sat and Sun, but then I stayed in a 700 calorie deficit (2000 cals) Monday to Friday, so I had a net deficit of 500 calories a day by the end of the week. Knowing the feed was coming on the weekend, made it easy to stick to during the week.
Free Mark Bell!
I'm not 40 but sometimes I feel like it 😅. But doing giant sets and hard and easy conditioning definitely helped me gain less fat on my bulks, and not get winded going up stairs.
Hello Mr Brain . David Tracy . Ill be 70 in June Thanks for This Still at it . At Least 3days. I had my Bodyfat checked was 19. 1st time in 46years of Training. Was hoping it was Lower. But my Friend said it was ok. Hope it is. Thanks for all this Info. David
Thank you for always supporting David!
I have a fixed meal routine of a fruit, almond milk & protein/creatine smoothie for breakfast, I then have pasta with a choice of 3 veg, an egg and a type of fish for lunch, then a hello fresh or gousto meal for tea. If I’m hungry later on I eat Biltong for a healthy protein source. I train 4 days a week, mainly strength training with a strongman mix, I.e. tire flips, pulls, carries, sandbag training etc. I’ve maintained this for the last few years and I’m probably the healthiest I’ve ever been at 38. I still have cheat meal and a few beers when I go out, but I keep it in moderation. I could probably shed a few more pounds of fat if I really tried, but I’m pretty happy with where I’m at.
When there are shared spaces and shared food, those junk items are hard to eliminate. Great tips, though, and I agree it's more difficult to get/stay lean as you age.
A trick I use to avoid counting calories is to make sure everything (overall meal or individual food) I eat or drink has 1 gram of protein per 10 calories.
That is a good call!
Brian, tried reaching out on another video. I am interested in starting the minimalist program. But I am very confused on how to choose my weights on the heavy day, medium and light day. I get adding the weight everytime. And getting 80% of the top set. But what weight would I start of at? Would it be a percentage off my max in that lift. I.e deadlifts, on heavy, do I start at 50% of 1rm and then add? And what would I choose for the medium and light ? Your guidance would be helpful.
If I'm keeping a food log then I might as well count the calories too, data is fun and as someone with a body that just loves to hold onto some fat I need to really tweak the numbers to get fat to come off.
haha so a few months ago you were having a really tough time getting through your final mantra but now its your *SMACK* intros that are challenging the speech center lol! joking aside these are all really good advices... I'm gonna start a cut phase most likely sometime in april (I turn 57 on march 31st yikes!) so for right now gimme dem cookies!
Strong AF
Thanks brother!
This is something I contemplate more and more.... I came from the mega slim/slender side so as I put pounds on over the years I've always welcomed it, even when I got to be a bit rotund I was like psssh I'd rather be big/strong. But now as I keep getting older I'm starting to think I don't want to permanently be this way (at least not in the midsection) so I've been thinking about switching up food options as I'm already covering the other bases. Hard to say too because part of me has always loved seeing the scale climb higher, but at what point is the point of diminishing returns? I think I've already hit my limit and other than baby pr's adding more weight to my frame isn't doing too terribly much that's beneficial at this point.
Brian, how can I get your shorts?
Intermittent fasting works very well too. Wake up and walk or do chores Save your first meal until late afternoon. Two protein packed meals a day is an easy way to stay lean.
I still need All the cookies 🍪!
Given that your vomiting frequency is drastically less compared to 5-6 years ago, perhaps it’s possibly about absorbing more of the calories you’re taking in now?
👌
Getting the rough stuff OUT and not bringing it IN, is the easiest way to get my lizard brain out of the way
Me too, that’s why I put it first
I'm 31 so I have 9 years until this is applicable 😢
I think they’re still applicable
@@BrianAlsruheOfficial wait, so you're saying I need to be accountable for my choices still? Oh mannnn I thought I was getting away with something here
@@Writhgaarnow that you're over the age of 23 you definitely need to pay attention to your body hahaha
@@drip369 oh ya for sure. I am merely jesting. Since I turned 30 my body has changed, metabolism has slowed significantly so I'm definitely preemptively adjusting for later years
Eat more protein drink more water (repeat) 👍
☺
Thanks!
Create a calorie deficit and don’t eat junk…..got it.
57yo with M.S. I deadlift, Squat, and Bench Press, Farmer Carrys...5'9" 195lbs. Do not eat packaged food. Eat whole foods. No cookies, no candy. If I have cravings, I drink Casein Protein, Triple Chocolate. Takes my cravings away.
How long have you been doing this ? What has been the effect on your physique / energy levels etc ?
Mate, if you can tell me how to get 8 hours sleep a night, I can take care of the rest..
Eating more fats, beef fats, bacon, avacados, olive oil...too with UR protein
Someone send this video to Eddie Hall. Dude eats a lot of protein but he always forgets to drink water.
IYKYK
Aren't you always the oldest than you have ever been???? LOL
That was the joke.
It's not really that it's harder, ti's that the room for error is dramatically decreased. (same with training/recovery).
old age ain't for sissies.
Just do what all the other influencers who look like Greek gods in their 40s do and jump on TRT.
Briam, try being in a wheelchair and 55. ouch
First… boom
Thanks for the support!
Free Mark Bell!
I could be wrong, but I believe he got his channel back
I hope so! Love your channel@@BrianAlsruheOfficial