Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!
TODAY’S LEVEL UP:
Coach's Corner: Body Recomposition After 40: Losing Fat and Building Muscle at the Same Time
Supplement Spotlight: Rhodiola Rosea — A Modest Option for Stress-Related Fatigue
Pro Tip: Build a four-number recomp scorecard
Did You Know?: Protein plus lifting can change body composition even in a steep deficit
Fit Trivia: Which boxer, born Cassius Clay, won Olympic gold in 1960 before becoming a three-time heavyweight champion?
Body Recomposition After 40: Losing Fat and Building Muscle at the Same Time
"You can't lose fat and build muscle at the same time" is one of the oldest rules in the gym. It's also only partly true. For many men over 40, recomposition — shrinking your waist while holding or adding muscle — is realistic. It's just slower than doing one thing at a time.
Who it works best for: Men who are new to lifting, returning after time off, or carrying more body fat have the most room to recomp. Leaner, highly trained men will see slower changes and may do better with separate fat-loss and muscle-building phases.
The setup:
A small deficit: Eat roughly 200–300 calories below maintenance, or at maintenance if you're already lean. Large deficits make building muscle much harder.
High protein: 0.7–1.0 grams per pound of bodyweight, spread across 3–4 meals of 30–40 grams each.
Progressive lifting: 3 sessions a week, full-body or upper/lower, with most sets stopped 1–3 reps short of failure. Add reps or weight steadily — that's the signal your body needs to keep muscle.
Daily movement: 7,000–10,000 steps and a couple of easy cardio sessions to widen the gap without adding fatigue.
Sleep. 7+ hours: Recomp is one of the first things to stall on short sleep.
How to judge progress: The scale will barely move, and that's fine. Track waist circumference, your lifts, average weekly bodyweight, and photos every 4 weeks. Falling waist, rising lifts, and steady weight means it's working. Give it at least 12 weeks before changing course.
If nothing moves after 12 weeks, tighten the process: protein, steps, and sleep first, then trim 100–200 calories. Resist the urge to slash food — hunger and lost training quality will cost you the muscle you're trying to keep.
It's slower, but it's sustainable — and it's the version of progress that leaves you stronger, not just smaller.
Supplement Spotlight: Rhodiola Rosea — A Modest Option for Stress-Related Fatigue
Rhodiola is an herb from cold, high-altitude regions, traditionally used in Russia and Scandinavia to fight fatigue. It's marketed as an "adaptogen," a word that sounds more scientific than the evidence deserves.
Here's what it does: Several small, short trials found that rhodiola may reduce mental fatigue and burnout-type symptoms during periods of stress, and a few reported minor improvements in perceived exertion during exercise. The studies are small, vary in quality, and use different extracts, so conclusions are tentative. It isn't a proven fat-loss, muscle-building, or testosterone supplement.
How to take it: Studies typically use 200–400 mg per day of an extract standardized to about 3% rosavins and 1% salidroside, taken in the morning on an empty stomach or before breakfast. Because it can be mildly stimulating, avoid taking it in the evening. Many people use it for a defined period of 4–12 weeks rather than indefinitely. Product quality varies widely, so look for third-party testing.
Worth knowing: rhodiola can cause jitteriness, trouble sleeping, or stomach upset in some men. Avoid it if you have bipolar disorder, and talk to your doctor first if you take antidepressants, blood pressure medication, diabetes medication, or other stimulants. And if you feel persistently exhausted, low, or burned out, see your doctor — fatigue can come from sleep apnea, thyroid issues, or low mood, none of which a capsule will fix.
We recommend rhodiola as an optional, short-term experiment for stress-related fatigue — and only after sleep, training, and stress habits have had a fair chance.
FROM RYAN’S DESK
You know what you're capable of, but knowing isn't enough. You have to prove it through action. Finish the workout you wanted to skip. Stick to your nutrition when temptation hits. Follow through when nobody is checking on you. Every promise you keep to yourself builds self-respect. Stop waiting to feel like a stronger man. Start acting like one, and earn that confidence every day.
Pro Tip: Build a Four-Number Recomp Scorecard
When the scale barely moves, you need better data.
Once every four weeks, on the same morning, record four things:
Waist circumference at the hip bone, after a normal exhale.
Strength on two lifts — for example, your best set of 8 on a goblet squat and a push-up or press.
Average weekly bodyweight from daily morning weigh-ins.
A front and side photo in the same light and clothing.
If your waist is down, your lifts are up, and your weight is flat, you're recomping. If everything is flat for 8–12 weeks, tweak one lever — usually protein, steps, or sleep. Four numbers beat guessing, and they're far more motivating than the scale alone.
Did You Know?: Protein Plus Lifting Can Change Body Composition Even In A Steep Deficit
In a 4-week study of overweight young men on a very steep calorie deficit, those eating about 2.4 grams of protein per kilogram of bodyweight while lifting and doing interval training gained roughly a kilogram of lean mass while losing about five kilograms of fat. The group eating half that protein did not gain muscle.
That deficit was far steeper than we'd ever recommend, and the participants were younger than our readers, so don't copy the protocol. But the lesson holds: protein and resistance training are what make recomposition possible, even when food is limited. Get those two right first.
Our Picks: Supps We Actually Use
Some of our coach’s favorite supplements:
Creatine (Travel Packs) - $36
Add this to your water in the morning or in your post-workout shake. Creatine is one of the few supplements that has a mountain of data proving its benefits. Don’t miss out on it!
A great way to hit your protein goals. Don’t rely on a protein powder alone, but add it as a post-workout shake or midday shake to increase your protein intake and hit your protein goals. Remember, high protein equals higher muscle and higher satiety.
Replenishes essential electrolytes. Use this if you sweat a lot, do intermittent fasting, or go on long-distance walks, hikes, or runs.
We are a proud partner of Thorne Supplements! We are affiliated and use these products. We may receive commission from your purchase.
Fit Trivia: Which boxer — born Cassius Marcellus Clay Jr. — won the light heavyweight gold medal at the 1960 Rome Olympics before going on to win the world heavyweight title three separate times?
Answer: Muhammad Ali! He described his style as "float like a butterfly, sting like a bee" — a reminder that footwork, speed, and conditioning mattered as much as power.
Ryan Engel, Intl. Fat Loss Coach
Ryan is a leading fitness coach and one of the most known professionals in the space.
He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.
Publisher: Ryan Engel
Editor: Michael Pender
📧 Need to reach Modern Fitness News?
Get in touch by responding to this email or sending a message directly to our chief editor at [email protected]. We are always on the hunt for good stories!
