If you are a man over 40 you might be wondering if it is possible to lose 20 pounds with intermittent fasting? After all, with hundreds of diets out there I know you are sceptical!
But the great thing about intermittent fasting is it is NOT a diet but an eating strategy that makes sticking to a calorie deficit effortless.
Diet programs will always cut out one of the macronutrients either protein, carbs, fat or a combination for them to work. Intermittent fasting works on the basis that you are not eating for several hours, pushing your calorie requirements further back into the day.
That means you will have a bigger “window” of calorie allowance, meaning bigger meals can be eaten. This makes it easier to not exceed your calories and eat at a deficit thus ensuring fat loss.
But the benefits of intermittent fasting go further than that…
When you do not eat for hours and then suddenly introduce a lot of calories into your system growth hormone and testosterone is elevated because you are using more of the sympathetic nervous system.
This is great news for men over 40 because you want to be doing everything you can to increase diminishing testosterone levels.
Testosterone is one the keys to building lean muscle and keeping you lean.
It is also very practical to eat only a few meals per day and much better for digestion, energy levels and staying alert.
I noticed, once I switched to intermittent fasting, I was not worrying about all the meals I had to prepare, it became much less of a chore. I felt like I had a life!
Apart from intermittent fasting being extremely powerful at helping you stick to your calorie deficit, it also means you can eat filling meals with plenty of carbs, proteins and healthy fats in them.
It is not just calories that matters, but how those calories are broken up that really counts. Most diets will get you going too low in fat which is disastrous for men over 40. We need fat to keep testosterone high, feeling full and healthy.
We also need carbs to fuel our workouts, brains and keep us feeling good.
We also need plenty of lean protein to boost metabolism and recover properly from our brief workouts that I will come to in a minute.
So, how exactly do you lose 20 pounds with intermittent fasting?
Well there are 3 keys to losing weight and I am talking about the right kind of weight because losing muscle AND fat is NOT good.
And sometimes, men will end up losing even more muscle than fat which is a disaster. Excessive cardio, lack of strength training and a poor diet with not enough calories is usually responsible for this.
You want to be losing primarily fat when you are losing weight.
Here is what you need to focus upon…
I already touched on this, but the bottom line is you need to eat LESS calories than what your body burns per day in order to lose fat.
There is approximately 1 pound of fat in every 3500 calories, so in order to lose a pound of fat this week, you would need to create a 500-calorie deficit each day.
The number of calories varies from person to person, the more you weigh, the more calories you can eat.
You will not speed up fat loss by going too low in calories, in fact, this can backfire. So, to start off with, only create a 500-calorie deficit each day.
As mentioned, those calories need to be broken up into the correct proportion of protein, carbs and fat. See my course, Ripped Abs Over 40 to show you how to do this.
Strength training is especially important, by lifting heavy on the key compound movements you can boost testosterone, improve strength and get that really sculpted physique.
I have not met anyone that is lean and has that V shaped powerful and natural looking physique that does not strength train.
Right now, in this government lockdown situation everyone is turning to bodyweight exercises and while they are better than doing nothing, I am not a huge fan.
My advice is getting yourself a power rack, an Olympic bar, a bench and some plates and get to work! You cannot beat lifting weights using compound movements if you want my opinion.
If you focused on just the incline bench press and weight chin-ups exclusively for your upper body for a year and devoted your time and attention to getting stronger on those exercises, you will build an awesome upper body.
Walking is my favourite form of cardio for staying lean year-round because it is enjoyable and helps keep you in a calorie deficit.
Most importantly though it keeps hunger levels at bay. When you do cardio such as high intensity interval training, you will find you will be very hungry for hours afterwards. This is not good if your goal is to lose fat.
Walking on the other hand does not make you ravenous so you can be in a calorie deficit more efficiently. I cannot think of a time when I have run long distances to lose body fat. By strength training, intermittent fasting and walking I can stay lean year-round and feel awesome.
Did I mention I do not take any supplements either?
When it comes to losing fat, staying in shape and getting lean I am NOT a fan of supplements. I used to take protein powder but found it made my mood irritable, my skin looked unhealthy and I added unwanted body fat.
When I cut out protein powder, not only did I notice improved mood, but my strength and body weight stayed the same. Although this post is not about supplements, I will say this…
You do not need supplements to build muscle, lose fat or feel great.
I am not a fan of using supplements, never have been and never will be.
I hope you have found this article informative. Remember losing fat and building lean muscle is not about going crazy with dieting and going crazy with cardio. Follow these 3 keys and I promise you will get excellent results.
If you would like to take your training even further, make sure you get my FREE guide, 40 Laws of Lean for Men Over 40.