“I’m Too Old To Be Ripped…”The CEO said at the ancient age of 44.

“I’m Too Old To Be Ripped…”The CEO said at the ancient age of 44.

As you can imagine, being a body-transformation coach, it’s common for men over 30 to tell me:

“It was easier to stay lean in my 20’s”...

And they’re right, because of a shift that usually happens to most men in their 30’s.

The problem is, this shift doesn’t happen overnight and is tough to notice as it happens. I’ll show you why in this week's newsletter.

Before we dive into that, you might be wondering what’s this got to do with Branson piggy-backing naked models while kite-surfing… I’ll explain that in a sec. 

Firstly, (you may have already experienced this) it’s easy for men's bodies and their metabolism to shift around the time they that either:

• Start a business
• Get married
• Become a Dad
• Or all the above within a short span of time…

Which often results in gaining a belly, love handles or man-boobies that they never had…

While also, losing the muscle mass, strength, stamina and fitness they usually always had (in younger years). 

How does this occur?

Well our metabolism adapts fast to changes in our lifestyle… Here’s an example:

• When you lose muscle mass, your BMR decreases… Which means you’ll burn less energy by default, making it easier to gain body-fat which is stored as “visceral” fat around the belly…

• If your average step count dropped from 10,000 plus… To 3000 to 5000 per day, that’s a 50% decline, which could shave 400 to 1000 calories off your total daily metabolic ‘burn rate’...

• If you have to rely on convenient or fast-food options due to your busy schedule, then the processed, low protein and ‘empty’ calorie nature of those foods will reduce your ‘thermic effect of food’... This means you're missing out on the extra metabolic burn you could get by eating nutrient dense, and protein rich foods, and likely to feel hungrier and overeat without noticing it.

• If you stopped working out at the gym, or doing any kind of regular activity like running, golf, tennis, surfing (you name it).... Then by default, muscle mass will decrease. Which leads back to the first point, because less muscle means a lower BMR, but that’s not all…

Because some men used to workout 4-5 days a week, which would mean an extra 1000-1500 calorie burn per week just from the workouts alone. So without a minimum regular workout routine, your metabolism won’t be like what it used to be.

So in summary, all the above is what leads to ‘metabolic-adaptation’... 

However, the good news is, you can fix it… 

I mean, if Branson in his 60’s was lean, fit and strong enough to kite-surf with a naked model on his back…

You can too!...

I mean, you too, can get lean again… Not too sure if your Mrs’ will be chuffed about piggy-backing a naked model.

So, how can you reverse 'metabolic-adaptation' and get your lean body back, to feel better than you did in your 20’s or early 30’s?

Well, there’s 2 key things you need to focus on: 

1) You need an above average lean muscle mass. 

Unfortunately, cardio alone won’t do this. But, you don’t need to workout at 6 AM every morning.

Because you can regain your  fit, muscle-toned and strong body doing only 3 workouts a week, for 30-45 minutes. Most of my clients do this at home to get it done quicker and save more time. 

The key to it, is to progress every week, so that your muscles don’t get comfortable and stuck at the same level for months to years.

2) You need a healthy body-fat percentage.

The healthy range for most men, who want to see muscle definition, have a flat belly with ab outlines or a 6-pack…

Is between 12-17% body-fat. 

Lower than 12% can be tougher to maintain long-term because it may affect your hunger, energy and hormone levels. And as a result, making you feel fatigued and thinking about food all day with a low sex-drive. (Which is how I felt at 6-8% body-fat when I competed in body-building).

Higher than 17% is too close to the ‘overweight’ or ‘obese’ range, which can lead a higher risk of long-term metabolic-health related disease. 

So, now you know the sweet spot: 12-17% body-fat.

And if your priorities are running your company and being the best husband and dad possible...

Then ‘cardio’ won’t get your lean body back, not unless you’re doing 2-3 hours of cardio a day, which is impossible for most CEOs and business-owners I work with. 

Instead, you’ll need to dial in your nutrition targets to shred the body-fat while you rebuild your strength and muscle. 

The key for your nutrition is to maintain a minor ‘metabolic-deficit’. That means your body will gradually burn more body-fat than it stores. But beware…

If you go ‘too hard’ with this approach, you’ll feel starved and deprived of the foods you normally eat. Which is why most men who go ‘all or nothing’ burn out and binge after 2-4 weeks of strict dieting.

So in summary, 

If you combine both those keys above for 6-12 months, you can realistically lose the dad-bod and rebuild your lean muscle to get your lean, fit and healthy body back…

And doing it over a long-time frame means you’ll build the habits of doing minimal workouts and eating the right portions for your body-type, and be able to maintain it for decades to come. 

And viola… You'll be ready to kite-board in your golden years with a nude model on your back… 

With the wife's permission of course haha (just kidding😂).

By the way, if you want 7 more simple fat-loss tips that won’t sabotage your business and family commitments…

My free report has got you covered!

To get your copy, go to my profile and tap👇:

🔥Free Report - Get It Here 📲  (in the bio section).