Give Me 3 Minutes And I’ll Change How You See Fat Loss Over 40

I've been coaching men and women over 40 for fitness and health for more than 25 years, and it's my birthday. So, I wanted to share some of the most powerful lessons I've learned working with people from their 40s to their 80s.

Growing Stronger Over Time

My son turned 11 in June, and for the past few years when I take him bike riding or we go skiing, I've been telling him it'll be easier next year. You'll be bigger and stronger. You'll be able to handle the bike better.

Right now, he's just over 5 feet tall and about 105 pounds. His bike seat needed to go up 2 inches from last season. In a couple of years, he's going to start getting that influx of testosterone that's going to shoot him up more than a foot and probably give him more muscle than I've been able to build naturally in my entire life.

When you're young, you're promised you'll get bigger and stronger. But if you're 45, I can't give you that guarantee. It's not like people are telling you to wait until you turn 55, that's when the belly fat just drops off and you'll get totally ripped.

The "Wait Until" Trap

What usually happens is that if you're in good shape at 45, people, usually not very fit people, will tell you, "Wait until you're 50." And if you're fit at 55, those same people will say, "Wait until you're 60."

Now, if you're 48, tired, carrying 30 or 40 extra pounds, and worried about what 50 is going to look like for you, you're in the right place. Because if you start doing the work now, you can be in amazing shape in a couple of years.

If you haven't been active before, or you've never put enough effort into your nutrition, you can be in the best shape of your life in your 50s or 60s.

Staying Lean and Strong for Life

If you're 55 and already in pretty good shape, I have no doubt that if you continue to follow a sensible lifestyle with weight training, cardio, and daily movement, while eating a reasonable diet with lean protein, vegetables, fruit, whole grains, nuts, and seeds, and a few of your favourite treat foods, you'll stay lean and strong as you get older.

When you're 60, they'll say, "Wait until you're 70." And you'll just smile knowingly because you'll be better off than almost anyone else in their 70s and probably people who are a lot younger too.

Movement That Makes You Feel Good

Enjoy the foods you love while still finding a way to achieve your fat loss and health goals. Do movement that makes you feel good. Whether that's martial arts, mountain biking, or weight training like it is for me, or dancing, tennis, or running, the important thing to remember is that it's better to wear out than rust out.

Sure, you may have to overcome limitations as you get older. You may get injured more often. But moving in a way that makes you feel good is a gift to be enjoyed for as long as you have it.

And if any of that sounds good to you, watch this video for some no BS advice about losing fat over 40.

Ivana Chapman