What to Eat to Get a Six Pack for Men Over 40
Once you’re over 40 years old it’s important to keep fat off and stay as lean as possible.
Although gaining muscle might be important to you, many men over 40 simply want to lose their gut and build a nice natural amount of muscle without the bulk.
Visceral fat which is the deadly type of fat can cause all sort of diseases, including cancer, make you feel sluggish and not to mention make you look unattractive.
For all you video learners out there:
But if you’re over 40 years old there is still time to lose that belly and get into the best shape of your life.
Like you, when I was in my mid to late thirties, I used to think I was “too old” to reveal my abs and that getting a six pack was only for men in their twenties.
I didn’t reveal my leanest physique and step on stage until age 41 and I did it without spending money on dangerous supplements or going drastically low on calories.
The worst thing any man over 40 can do is restrict calories too much, go too low in carbohydrates or cut out dietary fat.
Carbs and fat matter for keeping testosterone high, feeling full and being able to sustain a fat loss plan without going crazy.
So, with that said what foods should you be eating in order to get a six pack?
Well, you should be eating a balance of healthy proteins, complex carbohydrates and essential fats.
Anything in its natural state with fewest ingredients is much better for your body to perform optimally.
Here are some great examples of foods that you should be including to get six pack abs, I’ve broken this up into protein, carbohydrates and fats.
Fish – salmon, mackerel, tuna, sea bass
Whole grain pasta
Whole grain rice
Extra virgin olive oil
Nuts and seeds
Those are just a few examples of some of the foods you should be eating on a consistent basis and you shouldn’t be exceeding your calorie totals.
Even the best foods will make you fat if you eat too much of it, so make sure you’re in a calorie deficit.
If you’re not in a calorie deficit, it doesn’t matter how much training or endless cardio you do, you still won’t lose fat.
As mentioned, dietary fat and carbs are very important for men over 40 because they keep testosterone at peak levels.
When it comes to getting six pack abs for men over 40, you need to know where you stand currently i.e. how much fat you need to lose.
By getting hold of some body fat callipers you can quickly and accurately measure your body fat percentage by taking a single pinch of the waist and comparing that measurement to a chart on the back of the packet.
It’s important to note that scale weight doesn’t paint the whole picture. Two men of the same height and weight can look drastically different depending on what their body fat percentage is.
If one man is 20% body fat and the other man is 10% there’s a difference of nearly 20 pounds of fat although they weigh the same in both cases!
Once you know how much fat you need to lose, you can then get to work losing 1-1½ lbs of fat every week until you reach your goal.
That might not happen overnight, but if you stick to the foods mentioned and hit the right calories, carbohydrates and fats on a consistent basis it WILL happen.
As well as nutrition, strength training is vital to ensure you’re dropping fat, not lean muscle.
How many meals
When it comes to losing fat and getting lean it was once thought that eating little and often would “speed up” the metabolism.
I used to think this too, but the reality is its not how many meals you eat, but the total number of calories you’re eating over the entire day that matters.
That means it doesn’t matter whether you get your calories over 2 meals, 3 meals or 6 meals, if you’re eating slightly less calories than what your body burns per day, you’ll still lose fat.
The main benefit being fewer bigger meals have a drastic effect on testosterone production.
When you haven’t eaten for a long period of time and then eat a big meal, testosterone and growth hormone are boosted by as much as 200%.
This is especially effective for men over 40 to help increase testosterone production and help with fat loss.
Not to mention how much time it will save you instead of having to prepare lots of small meals every day.
To your success!