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🏋️‍♂️ Why Focusing On Strength, Not Just Size, Is Key After 40

PLUS: How to make every meal more filling without adding calories

AuthorAuthor

Michael Pender & Ryan Engel
October 09, 2024

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: Why focusing on strength, not just size, is key after 40

  • Pro Tip: How to make every meal more filling without adding calories

  • Question from Our Readers: Should I adjust my macros if I’m not seeing progress?

  • Fit Trivia: Which actor gained 30 pounds of muscle for a role in a boxing film?

Why Focusing on Strength, Not Just Size, is Key After 40

As you get older, the focus of your workouts should shift from just building size to building strength and functionality. Here’s why it matters:

  • Preserve Muscle Mass: After 40, you start losing muscle mass naturally (around 3-5% every decade). Focusing on strength training not only preserves muscle but helps keep your metabolism revved up.

  • Support Joint Health: Building strength in the muscles around your joints helps stabilize and protect them, reducing the risk of injury—something especially important as we age.

  • Functional Fitness: Strength training improves balance, mobility, and overall functionality, making everyday movements like lifting groceries or playing sports easier and safer.

Instead of chasing bigger numbers on the scale, aim for progress in your lifts. Track how much weight you’re using and how many reps you’re completing. Getting stronger is a more sustainable and rewarding goal for long-term health.

FROM RYAN’S DESK

The grind is where men are made. The sweat, the pain, the struggle—that’s your edge. Be the guy who embraces the grind with a warrior’s mindset. That’s how you rise above the rest.

Pro Tip:

How to Make Every Meal More Filling Without Adding Calories

Struggling with hunger between meals? Here’s how to feel fuller without adding extra calories:

  • Add More Vegetables: Veggies are high in volume but low in calories, meaning you can eat a lot without tipping the calorie scale. Try adding a big serving of leafy greens, cucumbers, or bell peppers to your meals.

  • Incorporate Spices: Adding spices like cayenne pepper, cinnamon, or black pepper can increase satiety and add flavor without adding calories.

  • Drink More Water: Staying hydrated helps curb hunger and prevents your body from mistaking thirst for hunger. Drink a glass of water before each meal and sip throughout the day.

Small changes like these can keep you feeling satisfied longer, making it easier to stick to your goals!

Question from Our Readers:

“I’ve been tracking my macros, but I’m not seeing the results I want. Should I adjust my diet?”

  • Nick, 48, Consultant, from Phoenix, AZ

Hey Nick, it can be frustrating when you’re putting in the work but not seeing the expected results. Here’s what to consider before making changes:

  • Check Your Consistency: Are you hitting your macro targets consistently every day? Even small deviations can add up over time.

  • Reevaluate Your Calorie Intake: If you’re trying to lose fat and you’ve been at a calorie deficit for a while, your metabolism may have adapted. Consider a slight increase in calories for a week or two, then drop back down to reset.

  • Look at Your Activity Levels: If you’re more active than when you set your initial macros, you may need more calories or carbs to support your energy levels. On the flip side, if your activity has decreased, a slight reduction in calories might be necessary.

Make small adjustments and track changes for 2-3 weeks before deciding on bigger changes. Stay patient, and results will follow!

Fit Trivia: Which actor gained 30 pounds of muscle for a role in a boxing film?

Answer: Jake Gyllenhaal! To prepare for his role in Southpaw, Gyllenhaal packed on muscle through an intense regimen of boxing, weight training, and a high-protein diet. His transformation made him look like a seasoned fighter on screen.

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.

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Publisher: Ryan Engel

Editor: Michael Pender

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