💪 Want to Get Lean? Focus on Getting Strong First

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Want to Get Lean? Focus on Getting Strong First

Most guys chase fat loss by cutting calories and ramping up cardio. But the smarter move—especially after 40—is to build strength first.

Here’s why:

Strength training builds and preserves muscle, which increases your resting metabolism

Stronger muscles = better insulin sensitivity = improved fat burning

The stronger you are, the more intense your training becomes = more calories burned overall

Fat loss without strength = skinny and soft.

Strength first = leaner, harder, more athletic.

You don’t need to be a powerlifter. Just track your lifts, push progressive overload, and make strength the foundation.

Nutrition Edge: What to Eat After Lifting for Strength + Fat Loss

You don’t need a fancy supplement stack after the gym. You just need to feed your body the raw materials it needs to recover.

If your goal is strength with lean definition, here’s the post-lift formula:

• 30–40g of protein (whey shake, eggs, chicken, Greek yogurt)

• Fast-digesting carbs (fruit, honey, white rice, sweet potatoes)

• Skip the fats post-lift—they slow digestion when speed is your friend

Example:

• Whey shake + banana

• Grilled chicken + jasmine rice

• Greek yogurt + berries + a drizzle of honey

Feed your recovery = fuel your growth.

Question from Our Readers:

"How long should I rest between sets?"

– Bryce, 49, from Dallas, TX

It depends on your goal:

Strength (3–6 reps):

• Rest 2–3 minutes between sets

• You need time to recover full power

Hypertrophy / Muscle growth (6–12 reps):

• Rest 60–90 seconds

• Enough to recover without losing the muscle-building stimulus

Fat loss / Conditioning:

• Rest 30–60 seconds

• Or superset exercises to keep intensity high

More isn’t always better. Rest the right amount—and your progress speeds up.

Fit Trivia: What legendary lifter squatted over 1,000 pounds in his 60s and became a symbol of strength and longevity?

Answer: David Ricks! Known as “Superman,” Ricks is a drug-tested powerlifter who competed into his 60s and still crushed lifts that most 20-somethings can’t touch. He’s living proof that strength doesn’t expire—it evolves.

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Publisher: Ryan Engel

Editor: Michael Pender

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