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How To Shed Fat in Middle Age and Beyond

woman over 40 deadlifting

Are you in your 40s, 50s, or 60s, and concerned about maintaining a healthy body composition as you age? You're not alone. Shedding unwanted fat becomes more challenging as we grow older, but it's far from impossible. In their latest episode, Gary and Will from Coastal Strength & Fitness's Fit For Life Radio explore the keys to successful fat loss during middle age and beyond.

🎧Listen to the Podcast Episode [here]

The Middle Age Fat Loss Conundrum

Middle age often brings with it a unique set of challenges when it comes to managing our weight. As we age, we tend to lose muscle mass and replace it with fat. This increase in body fat can raise the risk of health issues such as high blood pressure, cardiovascular disease, and type 2 diabetes. So, what's the best approach to reverse this trend?

Deciphering the Three Fat Loss Stories

Over the years, you've likely heard various fat loss stories. Some say, "Eat less and move more." Others emphasize that "abs are made in the kitchen," underscoring the importance of diet. And then there's the narrative of "lifting weights to lose weight," focusing on the benefits of exercise. Gary and Will unravel these stories, highlighting their pros and cons.

A Research-Backed Guide

The Fit For Life Radio hosts delve into the findings of a recent research review. This review combines evidence from 66 studies involving nearly 5,000 participants aged 40+, all with a BMI ranging from 25 to 40. The studies include interventions in diet, exercise, or a combination of both.

Key Takeaways for Effective Fat Loss

What did the research reveal? Here are the key takeaways:

  1. Calorie Restriction with High Protein: The most effective strategy was combining calorie restriction with high protein intake. Participants who followed this approach saw a significant reduction in body-fat percentage.

  2. Exercise Matters: The studies emphasize that a combination of diet and exercise is key to optimal results. This combination produced some of the best outcomes in terms of fat loss, body-fat percentage, waist circumference, and BMI.

  3. Resistance Training: While resistance training alone wasn't especially effective for fat loss, combining it with calorie restriction was a winning strategy.

Gary and Will break down these findings and provide insights that can guide your fat loss journey. They emphasize the importance of an integrated approach that combines diet and exercise.

Furthermore, they highlight the potential risks associated with calorie restriction without exercise and the role of strength training in enhancing overall body composition.

Intrigued by the possibilities of successful fat loss in middle age and beyond? Tune in to the latest Fit For Life Radio episode for a deeper dive into the research and valuable insights into effective fat loss strategies. Whether you're a fitness enthusiast or someone looking to enhance your overall health, this episode offers practical guidance for achieving your goals.

Stay informed, stay healthy, and keep listening to Fit For Life Radio!

Don't forget to check out the full episode for all the details and nuances of this essential topic.

🎧 Listen to the Podcast Episode [here]

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