🏋️ Why Most Men Over 40 Lose Muscle (And How to Prevent It)

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Why Most Men Over 40 Lose Muscle (And How to Prevent It)

Muscle loss isn’t just a part of aging—it’s a result of neglecting the right habits.

Here’s what’s causing it:

• Not Strength Training Enough – Lifting 2x per week isn’t enough—muscle needs regular stimulus.

• Not Eating Enough Protein – Your body needs 0.7-1g per pound of body weight to maintain muscle.

• Too Much Cardio, Not Enough Weights – Excessive running without resistance training burns muscle along with fat.

• Poor Recovery – Lack of sleep and proper recovery leads to muscle breakdown.

How to Fix It:

• Strength train 3-5x per week — with progressive overload.

• Eat protein with every meal — to fuel muscle growth.

• Balance cardio and weights — don’t overdo either.

• Prioritize recovery — sleep, mobility work, and smart programming keep you in the game.

Muscle isn’t just for looking good—it’s your best defense against aging.

Did You Know?: The Best Way to Instantly Improve Posture

Bad posture isn’t just about slouching—it’s wrecking your back, neck, and even your lifts.

Here’s how to fix it instantly:

• Strengthen Your Upper Back – Rows, face pulls, and band pull-aparts pull your shoulders back.

• Stretch Your Chest – Tight pecs cause forward rounding. Stretch daily.

• Engage Your Core – A weak core = bad posture. Planks and dead bugs help.

• Set a Timer to Check Your Posture – If you sit a lot, set a reminder every 30 minutes to reset your posture.

Better posture = better strength, confidence, and joint health.

Question from Our Readers:

"Should I train fasted or eat before workouts?"

• Steve, 46, from Chicago, IL

It depends on your goal:

• For Fat Loss: Fasted workouts can help with fat burning, but performance might suffer.

• For Strength & Muscle Gain: Eating before lifting = more energy, better strength.

• For Cardio: Low-intensity cardio (like walking) is fine fasted, but high-intensity workouts need fuel.

Best Approach:

• If you train fasted, drink water and electrolytes to stay hydrated.

• If you eat, have protein + carbs 30-60 minutes before training (e.g., eggs and toast, or a protein shake).

Listen to your body—energy and performance matter more than the fasted vs. fed debate.

Fit Trivia: What 1970s exercise machine promised effortless weight loss with a rolling belt?

Answer: The Vibrating Belt Machine. Advertised as a fat-burning miracle, these machines claimed to shake the fat off your body—but in reality, nothing replaces proper diet and strength training. 

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Publisher: Ryan Engel

Editor: Michael Pender

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