The Truth About Losing Fat and Building Muscle at the Same Time (for men over 40)

Oct 22

The Truth About Losing Fat and Building Muscle at the Same Time (for Men Over 40)

Many men over 40 think they have to choose: “Should I cut fat first or build muscle first?”

The truth is, with the right strategy, you can do both at once—but it takes precision, patience, and smart programming.

As we age, our natural anabolic hormones drop—particularly testosterone and growth hormone.

That means recovery slows, muscle protein synthesis becomes less efficient, and fat storage becomes easier.

But this doesn’t mean progress stops—it just means the old “train hard, eat big” approach no longer works.

To change your body composition after 40, you need a plan that balances stimulus, recovery, and nutrition timing.

Prioritise Progressive Resistance:
Strength training is the main driver of muscle retention and growth.
Aim for 3–4 full-body sessions per week, focused on compound lifts: squats, deadlifts, presses, and pulls.
Use Short, Smart Conditioning:
Ditch endless cardio.
Instead, use short HIIT or kettlebell intervals to boost calorie burn without eating into recovery.
Track Your Volume:
You can’t manage what you don’t measure.
Log every set and rep so we can steadily increase workload over time.

👉 That’s where working with a local personal trainer in Brighton can make a huge difference.

Eat Enough Protein:
Aim for 2g per kg of bodyweight daily. This helps protect lean tissue while in a calorie deficit.
Cycle Calories, Not Discipline:
Have slightly higher-calorie training days and lower-calorie rest days.
This keeps metabolism healthy while encouraging steady fat loss.
Monitor, Don’t Guess:
Use body-weight, progress photos, and even blood tests to track changes in body composition and hormonal response.

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samuel pont