💪 Why Your Metabolism Isn’t As Slow As You Think

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Why Your Metabolism Isn’t As Slow As You Think

A lot of guys over 40 blame weight gain on a “slow metabolism.” The truth? Your metabolism hasn’t slowed as much as you think—your habits have.

• Muscle Loss Lowers Metabolism – If you’re not lifting weights, you’re losing muscle—and that means burning fewer calories daily.

• Less Daily Movement Adds Up – If you sit more and move less than you did in your 20s, your calorie burn naturally decreases.

• Eating the Same, Moving Less – If your activity level has dropped but your eating habits haven’t changed, weight gain is inevitable.

How to Fire Up Your Metabolism Again:

• Strength train 3-4x per week to keep muscle and burn more calories.

• Increase NEAT (Non-Exercise Activity Thermogenesis) by walking more, standing more, and staying active outside the gym.

• Eat enough protein—it takes more energy to digest and helps maintain lean muscle.

Your metabolism isn’t broken—you just need to train and fuel your body the right way.

Pro Tip: The Best Way to Track Progress (Without Obsessing Over the Scale)

The scale doesn’t tell the full story. If you’re lifting weights and eating well, you might be losing fat while gaining muscle. Here’s how to track real progress:

• Take Weekly Progress Photos – Front, side, and back. Seeing the changes over time is more accurate than the scale.

• Measure Your Waist & Chest – If your waist is shrinking but your weight isn’t dropping, you’re losing fat and keeping muscle.

• Track Strength Gains – If your lifts are improving, your body is changing—even if the scale doesn’t budge.

• Notice How Clothes Fit – Tighter in the arms and looser around the waist? That’s progress.

The scale is just a tool—don’t let it control your mindset.

Question from Our Readers:

"Should I do cardio before or after lifting?"

• Steve, 47, from New York, NY

It depends on your goal:

• For Fat Loss: Lift first, then do cardio. Strength training burns glycogen, so your body taps into fat for fuel during cardio.

• For Strength & Muscle Gain: Always lift before cardio. If you’re tired from cardio, your strength will suffer.

• For Endurance Training: If cardio is your priority (marathon, cycling, etc.), do it before lifting to maximize performance.

Best Approach: Separate lifting and cardio when possible, or do low-intensity cardio after weights for optimal fat burn.

Fit Trivia: What famous 1970s TV show helped spark a home fitness craze?

Answer: The Jack LaLanne Show! Running for over 30 years, Jack LaLanne’s show introduced strength training, bodyweight workouts, and clean eating to millions—decades before it became mainstream.

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Publisher: Ryan Engel

Editor: Michael Pender

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