🍽️ The Biggest Nutrition Mistake Keeping You from Losing Fat

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The Biggest Nutrition Mistake Keeping You from Losing Fat

You’re training hard, eating "healthy," and staying active—but the fat isn’t coming off. Here’s the mistake most guys over 40 make:

You’re not eating enough protein.

• Protein boosts metabolism – Your body burns more calories digesting protein than carbs or fat.

• Protein keeps you full – It reduces cravings and prevents overeating.

• Protein preserves muscle – Losing weight without enough protein means losing muscle instead of just fat—and that kills your metabolism.

How Much Protein Do You Need?

• 0.7–1g per pound of body weight for fat loss while keeping muscle.

• Spread it out—30-50g per meal works best.

Simple Fix: Make protein the base of every meal—chicken, beef, eggs, fish, or protein powder. The more muscle you keep, the better you’ll look when the fat comes off.

Pro Tip: The Right Way to Warm Up Before Lifting

Most guys over 40 skip the warm-up or do it wrong—stretching cold muscles is a recipe for injury.

Here’s the right way to prep your body for lifting:

Start with 5-10 minutes of movement – Fast walking, jumping jacks, or biking gets blood flowing.

Use dynamic stretches – Leg swings, arm circles, and bodyweight squats loosen up joints.

Activate weak links – If you're bench pressing, warm up with band pull-aparts. If you're squatting, do glute bridges.

Do warm-up sets – Before lifting heavy, do light sets of the same exercise to groove the movement.

A good warm-up = fewer injuries + better lifts.

Question from Our Readers:

"How do I get rid of lower back pain when working out?"

• Mike, 49, from Orlando, FL

Lower back pain is usually caused by weak core muscles, tight hips, or poor form.

Fix it with these steps:

• Strengthen your core – Planks, dead bugs, and hanging knee raises protect your lower back.

• Improve hip mobility – Tight hips put extra stress on your back. Do hip flexor stretches and pigeon poses.

• Fix your lifting form – Engage your core and don’t hyperextend your spine during deadlifts, squats, or overhead presses.

If pain persists, reduce weight, fix movement patterns, and focus on mobility. A strong core = a pain-free back.

Fit Trivia: What 1980s workout craze combined dance and aerobics into a global phenomenon?

Answer: Jazzercise. Combining dance, resistance training, and high-energy music, Jazzercise became one of the biggest fitness trends of the decade and is still around today.

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Publisher: Ryan Engel

Editor: Michael Pender

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