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The best way to burn belly fat faster as a man over 40 is to follow my simple approach to training and nutrition.

In the past you’ve probably tried many different workout routines such as P90X, Insanity, group classes and excessive amounts of cardio only to feel burned out all the time and not getting much in the way of results.

The problem with these programs is they’re what’s known as “cardio” and won’t do anything to build lean muscle which is very important for men over 40 to permanently elevate the metabolism so that you’re burning fat around the clock NOT just when you’re exercising.

The problem with these “high intensity” programs is they’re simply not designed for men over 40. They don’t account for our wearing joints, bad backs and busy lifestyles.

They’re mainly aimed at men in their twenties and early thirties that want to “feel” like they’re working hard, but even for those men there are much better approaches to losing fat and getting a lean physique.

As a man over 40, here are the KEYS to burning belly fat faster:

#1 – Keep it simple

Bruce Lee once said, “simplicity is the key to brilliance” and I absolutely agree! It’s so true not just in life but in fitness as well.

When it comes to getting a lean physique and body you should be thinking about what you can eliminate, not add!

How can you simplify your workout routine so that it gives you maximum results for minimum time investment?

The answer is you need to stop listening to the gurus, the body builders and the crazy amount of information and misinformation.

A simple strength training and nutrition strategy properly executed will get the job done.

#2 – Strength train 3 x per week

Lifting weights is key to burning belly fat faster because as you add lean muscle to your frame your metabolism will rev up leading to fat loss.

Weight training is the only method of training that will ensure you look great when the fat comes off. The last thing you want is to look very skinny with no muscle definition.

By using the correct compound movements such as presses, incline presses, rows and pull-downs you’ll add just the right amount of muscle in the right areas making you look awesome.

Lifting weights doesn’t mean you’re trying to look like a bodybuilder, think in terms of actors you see on screen, a nice natural amount of muscle with low levels of body fat.

The great thing about lifting weights 3 x per week is it’s the perfect frequency to build lean muscle, recover from and get stronger.

As naturals lifting weights, we only have so much recovery ability and 3 x per week fits perfectly with the ability to get stronger, recover and NOT take over your hectic lifestyle that you no doubt have as a man over 40.

#3 – Eat fewer bigger meals

Over the years I’ve experimented with different eating patterns to burn belly fat faster and getting nutrition correct is super important.

You need something that’s going to be enjoyable and sustainable over the long term. By eating a few fruit portions in the morning, you’re effectively creating a huge buffer of calories so you can eat bigger meals later in the day, keeping you feeling full and satisfied.

This has huge benefits for men over 40:

  • Less meal preparation
  • Increased testosterone through introduction of calories following a fasting period
  • Easier to stay within fat loss calories
  • Better concentration

This method of eating has helped me stay lean year-round without resorting to crazy amounts of cardio. In fact, one of my best methods of cardio is simply walking.

If you’d like to learn more abut this simple but incredibly effective nutrition plan, check out my course, Abs Over 40.

#4 – Limit cardio

While other fitness gurus are telling you, cardio is the key to fat loss I’m telling you to limit it and for good reason. Firstly, if all that cardio worked then there would be a lot more people walking about who are lean.

Look at those people doing group classes and crazy cardio programs daily, they’re obviously not getting much in the way of results!

The problem with excessive cardio as you’re getting older is it’s been shown to supress testosterone levels which don’t help you burn fat faster.

In fact, it will hinder your strength training workouts and increase your appetite, not the best thing if you’re trying to lose fat.

The bottom line is you don’t need to do lots of cardio to get a lean physique. Let strength training build a nice natural amount of lean muscle and let nutrition take care of stripping away fat.

Cardio is simply a tool you can use to expend even more calories whilst eating a deficit. In order to recover from your strength training sessions properly it needs to be structured properly.

I recommend either 2 x 30-40-minute walks per week, that don’t cause an increase in appetite and help you recover, or ONE cardio-circuit using compound movements as advised in Abs Over 40.

#5 – Have patience

Lastly, you shouldn’t be listening to people who tell you, that getting a 6 pack in 6 weeks is possible if you’re already carrying a lot of fat.

Accept that it’s going to take some time, around 1-2 lbs of fat loss per week is great going and it soon adds up to huge improvement.

The great thing about losing fat using the slow and steady cooking method is you’ll not only learn how to lose fat but keep it off permanently!

It took you a while to get fat in the first place and it’s going to take you a little while to get rid of that fat!

Have faith, swim against the tide and I promise you’ll be able to transform your body well into your forties and beyond if you go about it the right way.

    24 replies to "How to Burn Belly Fat Faster"

    • Jeff

      Great advice. I’ve lost 80 pounds so far the last 15 are proving very difficult. Thanks for the advice.

      • Rob Richley

        Hi Jeff,

        no problem glad I could help!



    • Scott

      Sounds great. Used to do a program with a trainer like this and worked great. Want to start again .

      • Rob Richley

        Hi Scott,

        Check out my course, Abs Over 40!



    • Jeff Fitzpatrick

      Sounds on point!

      • Rob Richley

        Thanks Jeff!

        • Michael Hunt

          Great Article! I am on board and will start this week. Thank you

          • Rob Richley

            Thanks Michael. All the best!


    • Sean

      Great article, Rob. I’ve experimented with many programs over the years but your suggested methods seem practical and make perfect sense. Thanks!

      • Rob Richley

        Hi Sean,

        glad it helped! Many thanks


    • John Roughley

      What if I’m over 50

      • Rob Richley

        Hi John,

        same rules apply but less time to waste on useless information.



    • Anthony Mantova

      Great advice indeed, however I have MS and am housebound so can’t get to a gym and can barely walk a few yards with a summer frame, so reducing food intake is probably my only option, at present I am in hospital after falls yet my weight has increased duetou the hospital diet. What can I do about that?

      • Rob Richley

        Hi Anthony,

        Yes focusing on your diet is the best option for now. Send me a personal message through my website and I’ll figure something out for you.



    • Hashem

      45 years old
      Weight 99
      Length 173 cm
      What is the best way to lose 15K weight within 2- 3 months and to emphasize the new weight
      Thank u

      • Rob Richley

        Hi Hasem,

        ultimately it’s your nutrition that will determine that along with maintaining your EXISTING muscle mass. See my course, Abs Over 40 for more information.



    • Gary Vanreek

      Compound lifts? Fruits in the a.m.? Need to know what type of meals to eat in daytime rich

      • Rob Richley

        Hi Gary,

        yes it’s a very efective and SIMPLE way of staying in a calorie deficit without feeling starved or cutting out any important macronutrient. I explain the whole process in my course, Abs Over 40.



    • Mike Skruch

      I’m sure the vitamin store don’t like this article. I agree with the simple approach. Like most I would like results quickly, but being patient is key. Thanks for the article it’s easy to get lost and misdirected

      • Rob Richley

        Very true. It’s not that some supplements aren’t helpful. It’s the fact that too much emphasis is placed on them.



    • Raghu S Venkat

      very Useful write up

      • Rob Richley


    • Raghu S Venkat

      very very Useful write up

      • Rob Richley

        Thanks Raghu!


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