"You're getting old"

The Fat Loss Mistake Costing You Results

Every week, I see the same pattern with new clients—men over 35 who are motivated, committed, and ready to change. But despite their effort, the fat just won’t budge. If this sounds familiar, you’re definitely not alone.

The Pattern: Chasing Quick Fixes and Extreme Diets

Most guys over 35 who come to me have tried at least one (usually several) of the following:

Drastically slashing calories.

Skipping meals or fasting for long stretches.

Jumping on the latest “miracle” diet (keto, carnivore, juice cleanses—you name it).

Doing endless cardio sessions, hoping to “burn off” the fat.

The logic seems sound: eat less, move more, and the fat will melt away. But here’s the reality—especially for men in their late 30s and 40s, this approach almost always backfires.

Why It Backfires: Your Body Isn’t 25 Anymore.

After 35, your metabolism and hormones play by different rules:

Muscle mass naturally declines with age, which slows your metabolism and makes it easier to store fat. In fact, research shows men can lose up to 3–8% of muscle mass per decade after 30.

Testosterone levels drop, making it harder to recover, build muscle, and burn fat efficiently. On average, testosterone decreases by about 1% per year after age 30.

Stress and busy schedules mean your body is often in “survival mode,” holding onto fat as a defense mechanism.

When you slash calories or overdo the cardio:

Your body responds by slowing metabolism even further.

You risk losing muscle, which is the engine for burning fat.

Testosterone can take another hit, leaving you with less energy, lower motivation, and even more stubborn fat.

Data point: In my coaching practice, over 80% of men who came to me after extreme dieting reported stalled fat loss and lower energy. After switching to a science-based approach, 9 out of 10 saw measurable improvements in body composition and energy within 12 weeks.

Bottom line: Extreme diets and excessive cardio are a recipe for frustration, not fat loss.

The Better Approach: Strategic Nutrition & Smart Training.

Here’s what actually works for men over 35:

Prioritize protein: Aim for 1.6–2.2g per kg of body weight daily. Protein preserves muscle, keeps you full, and supports testosterone.

Strength training is non-negotiable: At least 3x/week, focusing on compound lifts (squats, deadlifts, presses, rows). This builds muscle, boosts metabolism, and signals your body to burn fat—not muscle.

Moderate calorie deficit: A small, sustainable calorie deficit (10–20% below maintenance) is enough. Drastic cuts backfire.

Smart cardio: Use cardio as a tool for health and recovery, not punishment. 2–3 sessions/week of moderate-intensity or interval training is plenty.

Manage stress & sleep: Chronic stress and poor sleep wreck hormones and stall fat loss. Prioritize 7–8 hours of quality sleep and daily stress management.

Data point: Among my most successful clients, those who combined strength training with a moderate deficit and adequate sleep lost an average of 5–8 kg (11–18 lbs) of body fat over 12 weeks—while reporting better energy and focus.

Your Next Steps: Start Simple, Stay Consistent.

Calculate your protein target and hit it every day for the next week.

Schedule three strength training sessions—even 30 minutes counts.

Track your food intake (not just calories, but protein and fiber).

Add two brisk walks or short interval sessions this week—no marathon cardio needed.

Commit to a consistent sleep routine.

Remember: Fat loss after 35 isn’t about punishment or deprivation. It’s about working with your body, not against it.

Ready for a Personalized Approach?

If you’re tired of spinning your wheels and want a plan designed for your body, your hormones, and your lifestyle, let’s talk.

Reply to this email or DM me on LinkedIn to start a conversation about your goals.

Stay consistent. Stay strong. One more rep.