This Fat Loss Program Will Change Your Life Over 40
Sep 26, 2025Does it feel like losing fat and keeping it off is impossible after 40?
Maybe you've been on and off diets for years and every time you make progress, life gets in the way.
A vacation, a work trip, or just a stressful week at work, and suddenly you're back where you started. If that sounds familiar, keep watching because I'm about to share the real reason you've been struggling and how you can finally break the cycle without endless cardio, spending every day in the gym, or doing an unnecessarily restrictive diet.
If you're serious about getting permanent fat loss results and getting leaner and stronger as you get older, I want you to really pay attention here. Because once you understand what's actually keeping you stuck, you'll realize how simple it can be to lose fat and keep it off for good.
Who I Am and Why This Works
My name is Ivana Chapman and for over 25 years, I've been helping men and women 40 and older lose fat and build lean muscle.
Although I've always been physically active, I've trained with weights since I was 15 and I was an international athlete in karate for 14 years, I still struggled with yo-yo dieting myself for more than a decade.
Now, after coaching hundreds of clients, first doing personal training in gyms since the year 2000 and now online for over 11 years, I know exactly why so many people fail.
It's Not Your Willpower, Time, or Age
It's not because you don't have willpower. You're a capable, high achieving professional. With the right strategy, I know you can do it.
It's not because you don't have enough time. My clients all have busy careers that often include travel and families that they take care of, but they learn how to take care of themselves better, too. It doesn't take as long as you think once you have the right science-based systems in place.
It's not because you're too old. I've coached people in their 50s and 60s who are able to put on muscle and lose fat. Steven gained 5 lbs of muscle and lost 2 in. off his waist at 60 while also being a founding partner in a law firm.
The Real Problem: Industry Confusion
The reason you haven't got the results you want yet is because the fitness industry is trying to confuse you about how fat loss works.
It's trying to sell you extreme diets like carnivore or keto, fat loss hacks like cold plunges, infrared saunas, detox teas, fat burners, or drinking apple cider vinegar for some reason.
You don't need any of those things to lose fat.
On the exercise side, you don't need to do CrossFit, P90X, or Barry's Bootcamp.
And you certainly don't need to do the 75 Hard challenge. Not knocking any of those programs because some people love them, but I also don't want you to think that you're missing out by not doing them or that any of them is magical in some way.
My goal is to cut through all that noise and give you the clear, proven strategies that actually make a difference because your life is complicated enough.
The Three Foundations of My System
I'm going to share the three foundations of my fat loss system. Starting with you can eat the foods you love and still lose fat.
Foundation 1: You Can Eat the Foods You Love
For years, I thought being lean meant giving up all the foods I loved. I would eliminate sugar, cut carbs, and try to eat clean all the time.
But after weeks, or sometimes months of deprivation, I would inevitably break. And when I did, it wasn't just a small indulgence. It turned into a full-on binge. Eating a whole tub of Ben & Jerry's, sometimes two, or whatever chocolate was in sight.
I felt like a failure, which only led to more eating and a lot of guilt and then guilt eating.
Foundation 2: Strength Training Beats Endless Cardio
I thought hours of cardio was the fastest route to fat loss, but focusing on weight training got me the lean muscle I wanted.
After having my son, I rebuilt enough muscle to compete three times in the IFBB Canadian Nationals in Natural Bodybuilding. I've done a dozen fitness competitions, and most of those were as a parent and business owner without much free time.
I've discovered an efficient way of training that helps me maintain a lean physique year round without spending every day in the gym. I can also enjoy special occasions and vacations without guilt. Knowing that by following my approach, I won't lose my progress.
Why Weight Training Is a Must After 40
Weight training is a must after 40. You'll start to lose about 0.8 to 1% of your muscle mass each year if you don't do anything about it.
When he came to me, my client Harry spent hours every week running and cycling, which he really enjoyed. He wasn't overweight, but he wanted to lose his belly fat, and he just didn't like the soft look that he had, especially since he'd gotten into his 50s.
He called himself skinny fat, and that was probably a good description since he didn't have that much muscle definition. He started working out with a weight training program that I gave him just 2 days a week for about 45 minutes at a time, and he cut back slightly on his cardio down to only four days a week for 30 minutes at a time.
Within a couple of months, he started to see arm definition that he never had before, and his belly fat started to come down. His appetite was finally manageable enough so he could get his eating under control.
Foundation 3: Move More (In Ways You Enjoy)
Everyone I work with now is already doing weight training, but I help them optimize their programs to fit their goals and schedule.
Moving more isn't just the gym. You start with weight training, add on some cardio using activities that you find enjoyable, not a struggle. And finally, you make sure that you're moving enough throughout the day, whatever your schedule involves.
That means working with your busy schedule to add movement that's going to give you energy and help you feel great, not just lose fat.
Make the Right Plan Your Identity
When you put the right fat loss plan in place, it'll start to feel natural and easy. And you'll find a new identity as a person who's lean, strong, and confident about food and exercise.
Real People, Real Results
But don't just take my word for it. You'll see written and video testimonials from my clients from their 40s through their 70s. Some of the results are as much psychological as they are physical, and that's often way more important, especially for long-term success. Feeling leaner and stronger as you navigate the world as you get older.
➡️ Omar lost over 5% body fat in only 2 months, 2 in. from his waist, and he said he hasn't felt this good in a decade.
➡️ Greg lost 25 pounds and said that what he liked most about my coaching is that it's not about being on a diet, but learning a new way of eating.
➡️ Lara lost 30 pounds while changing how she thinks about nutrition and exercise.
➡️ Steven E said he exceeded his weight loss goals and kept it off for over 5 years.
➡️ Stacy's weight came down consistently and now she feels better about herself and about food.
➡️ Steven M gained an inch on his arms and reduced his body fat.
Have a look around because I've probably worked with someone like you.
What My Coaching Is (and Isn't)
Let's talk about what my coaching program is and isn't. This is not another restrictive diet or generic meal plan.
There's nothing really magical about the weight training program you'll be doing. It's pretty basic really, but it gives you just the right amount of progression to keep building muscle and losing fat.
Most importantly, it's not a short-term challenge where you focus on getting an impressive before and after photo.
You'll notice that you won't see that sort of thing on my website because that's not what my program is about. You'll be transforming your mind as you change your body, and most of those changes won't be visible.
But believe me, when you finally have freedom and control over food and don't feel like you need to exercise for hours every day to maintain your fat loss, it's way more valuable than the temporary changes you see in a transformation photo.
What You Get With Coaching
What you'll get is a structured, science-backed workout and nutrition plan to help you lose fat and build muscle without spending hours in the gym or following a restrictive diet.
➡️ A step-by-step framework that eliminates the guesswork and ensures you see results that last.
➡️ The accountability and coaching you need to stay consistent even when life gets busy and stressful.
Your Next Step
Now you have two choices. You can keep trying to figure this out on your own, bouncing from diet to diet and trying different workout plans, hoping something sticks.
But building lean muscle and losing your belly fat isn't going to get easier as you get older. If you don't follow an effective nutrition and workout strategy now, you'll find it harder as you age.
Learning the right strategy will stop the muscle loss and fat gain that most people do experience with aging. If what you've been doing isn't getting you the results you want, find out what will.
Apply for my private coaching HERE.
I look forward to seeing how I can help you.