Thread by @TheForeverAlpha

Men Over 40: 5 Steps To Hitting The 'Standard' (15% Body Fat) *Thread:

Biologically, our body fat set-points are 7-15%, with Men Over 40 leaning into the higher end of that range.

In recent times, our ACTUAL body fat %'s have deviated from this.

Largely due to:

A) A sugar-filled world (your environment), and;

B) Societal Programming (all your friends, family & co-workers are gaining weight with age)

It's time to get back down to where we belong - lean, healthy and chiselled.

Here's how:

#1) Start Off With The 16:8 Model

This means 16 hrs fasted, 8 hours eating (in the afternoon/evening).

It's the simplest version of IF.

And it's very effective.

It's a great introduction to easy, effortless fat loss, and naturally reducing your hunger.

Next:

#2) Train 3 Full-Body Workouts Per Week

Train more frequently than this, and:

- You won't recover
- Your strength will suffer
- You won't have time (esp. if you have kids)

3 FB workouts is the 'sweet spot', and you'll gain muscle nicely.

More:

Here's a great example of a program that maximises your:

- Recovery
- Strength & muscle
- Testosterone (and stress minimisation)
- Time efficiency

Specifically designed for Men Over 40:

foreveralphablog.co.uk/james-bond-pro…

#3) Perform Daily Calorie-Burning Activity

This is absolutely critical for Men Over 40 who tend to have slower metabolisms.

Whether its:

- Walking
- Swimming
- Cycling
- Martial arts

Or a combination, just get it done.

Next:

#4) Gradually Reduce Your Weekly Alcohol Consumption

A lot of Men Over 40 love whiskey.

But if it's a regular thing, it's going to make hitting 15% bf a hell of a lot harder.

A few weeks of 'dryness' will kickstart your results.

Next:

#5) Shift Over To OMAD (One Meal A Day)

I recommend doing this after you've lost the 'easier weight', which seems to be about 15-35 pounds for the majority of guys (depending on your starting point).

OMAD is very powerful, even more so when you're already used to IF.

HOWEVER:

You've got to make sure that your protein DOES NOT FALL, while transitioning.

It's difficult to eat loads of meat in a short space of time, but it must be done.

Finally:

If you're over 40 and you want to get:

+ Leaner
+ Better-looking
+ Healthier
+ Rid of your Dad Bod

By getting down to 15% body fat, then get daily strategies, plus FOUR FREE ebooks below:

foreveralphablog.co.uk

Then, make sure you start speeding towards 15% body fat in a long-term sustainable manner (no rebounding), by getting your:

- Calories
- Macros
- Food choices

Completely laid out for you, here:

foreveralphablog.co.uk/intermittent-f…