Top 5 Tips For Men Over 40 To Build Muscle And Lose Fat
The Top 5 Tips For Men Over 40 Can Start Doing Right Now to Build Muscle and Lose Fat
Do you want to build muscle and lose fat simultaneously? It’s the holy grail of fitness, right? Getting leaner while packing on muscle may sound too good to be true, but it’s doable with the right approach. In this top 5 tips for men over 40, I will break down five practical, science-backed tips you can start doing today—no gimmicks, no crazy fad diets—just straightforward stuff that works. Whether you’re new to the gym or a seasoned lifter, these tips will help you get stronger, shed fat, and feel incredible. Let’s dive in!
Tip 1: Make Sure You Can Barely Squeeze Out That Last Rep
As I’ve stated many times, weightlifting is hard work. You need to work hard lifting weights to build muscle and lose fat. Ideally, you barely finish your last rep of the last set. Time Under Tension (TUT) is my go-to. I like lifting lower weights slowly because I can pack on muscle in a safer mode than trying to hit my one rep max (1RM). I also use Rate of Perceived Exertion (RPE) to ensure I put forth the proper effort in each set. It’s also more challenging to go after your 1RM since-
- You need a spotter.
- It’s easier to pull a muscle from putting your body under so much strain (especially as you get older)
- I can get just as much muscle fatigue with TUT. It just takes a little longer (seconds)
Men do not put on muscle (assuming that is their goal for lifting) when lifting weights, whether using TUT or any other workout, because they are not working hard. They finish each set without strain. The last rep of the last set of every exercise you do should be in at least the 7-8 RPE; 9-10 would be even better (breathing heavily, talking impossible). The muscle you are working on should feel like it will explode. Nowhere in TUT does it say easy. If it is, that’s on you.
Studies back this up big time. A 2021 review in the NIH found that TUT lifts boost muscle hypertrophy (that’s fancy talk for growth) and increase your metabolism more than isolation moves like bicep curls. They also spike your testosterone and growth hormone levels—key players in building muscle and burning fat. Another study from 2019 in IJERPH showed that advanced resistance training with compound exercises maximizes muscle gains over time.
Start with 3-5 sets of 6-12 reps at a weight that challenges you but allows you to maintain good form. Trust me, you’ll feel the difference fast.
Why It Works
TUT lifts don’t just build muscle—they also burn energy even though you are moving slowly because of the effort you are using. That means you’re chipping away at fat while getting stronger. It’s like a two-for-one deal at the gym!
Tip 2: Eat More Protein (Seriously, A Lot More)
Protein is your best friend if you’re trying to build muscle and lose fat. It’s the building block of muscle and helps you stay full so you won’t raid the fridge every hour.
A 2017 study in Advances in Nutrition found that eating enough protein during a calorie deficit (more on that later) preserves muscle mass while you lose fat. How much? Aim for 0.7-1 gram per pound of body weight daily. So, if you’re 180 pounds, shoot for 126-180 grams.
To reach this goal, you should include-
- Chicken thighs and breasts
- Ground beef (80% or leaner)
- Ribeye, sirloin, or New York strip steak Pork chops and tenderloin
- Bacon (sugar-free)
- Salmon and tuna
- Eggs (pasture-raised)
- Deli meats (uncured, sugar-free)
Distribute it across your meals—aim for 30-40 grams per sitting—to ensure your muscles stay fueled throughout the day.
Pro Tip: Timing Matters
Consuming protein after your workout can jumpstart recovery. Combine it with carbohydrates (such as a banana) for an added boost—research indicates this combination aids in quicker muscle repair. I make a protein shake after my workout that includes Collagen Peptides, Whey Protein, Creatine Monohydrate, Cherry tart (learned from watching Arnie make a shake one day on YouTube), Silk Protein milk, and six ounces of non-fat Greek yogurt = 61 grams of protein.
Tip 3: Get into a Slight Calorie Deficit
Alright, here’s the fat-loss part: you’ve got to eat fewer calories than you burn. You don’t want to go overboard—starving yourself kills muscle along with fat, and that’s the opposite of what we want. Depending on where you are in your weight loss journey (assuming you are trying to drop that last 15 pounds), a slight calorie deficit (300-500 calories below maintenance) is the sweet spot to build muscle and lose fat.
A 2017 study in PMC compared rapid vs. slow weight loss and found that gradual calorie cuts preserve muscle better while still shedding fat. Another 2021 review in Nutrients echoed this, showing that a moderate deficit paired with high protein keeps your metabolism humming and your gains intact.
How do you figure this out? Use an online calculator to estimate your maintenance calories; I have an easy-to-use one on my Got2ManUp website. (Based on age, weight, and activity level, subtract 300-500.) Track your food for a week with an app like MyFitnessPal to dial it in.
Keep It Simple
There’s no need to overcomplicate it—swap out a soda for water or skip that extra handful of chips. Minor tweaks add up, and you’ll still have the energy to crush your workouts.
Tip 4: Add Some HIIT to the Mix
Lifting is king for building muscle, but toss in some High-Intensity Interval Training (HIIT) to lose fat faster. It’s quick, brutal, and highly effective. Think 20-30 minutes of all-out sprints, burpees, or kettlebell swings with short rest breaks.
A 2021 study in BMJ found that HIIT burns fat just as well as steady-state cardio (like jogging) but in half the time. Plus, it spikes your metabolism for hours after you’re done—the “afterburn effect.” A 2020 review from Forbes Health also noted that HIIT boosts muscle definition while torching fat, making it a perfect sidekick to your lifting routine.
Try this: 30 seconds of max-effort sprints, then 60 seconds of walking, repeated for 20 minutes. Do it 2-3 times a week after your lifts or on off days.
Why It’s Awesome
HIIT keeps things fun and saves you from hours on the treadmill. Plus, it’s a fat-burning beast that won’t eat into your muscle gains if you keep protein high. I have written several cardio workouts – including HIIT.
Tip 5: Sleep Like It’s Your Job
Last but not least of the top 5 tips for men over 40: sleep. If you’re skimping on shut-eye, you’re sabotaging your efforts to build muscle and lose fat. Sleep is when your body repairs muscle and regulates hormones like testosterone and cortisol (stress hormone). Too little sleep tanks your gains and makes you hungrier—bad combo.
A 2020 Medicine & Science in Sports & Exercise study found that poor sleep lowers muscle-building proteins and increases fat storage. Another 2023 study from ScienceDirect linked short sleep (under 6 hours) to higher visceral fat—the stubborn belly stuff. Aim for 7-9 hours a night.
How to Sleep Better
Ditch your phone an hour before bed (blue light messes with melatonin), keep your room cool and dark, and follow a consistent schedule. Your muscles will thank you. I posted a more in-depth article about sleeping better.
Putting It All Together
So, you have five killer top 5 tips for men over 40 to build muscle and lose fat starting right now. Lift heavy with compound moves, eat a ton of protein, tweak your calories into a slight deficit, mix in some HIIT, and prioritize sleep. It’s not rocket science, but it does take consistency. Stick with it, and you’ll see your body transform—stronger, leaner, and ready to take on anything.
Start Small, Win Big
Don’t try to overhaul everything at once. Pick one or two tips to nail this week—like adding an extra protein shake or hitting the sack earlier—and build from there. Small wins stack up fast.
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Sources
- Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men.
- IJERPH (2019) – Maximizing muscle hypertrophy with resistance training.
- Advances in Nutrition (2017) – Preserving muscle during weight loss.
- PMC (2017) – Rapid vs. slow weight loss and body composition.
- Nutrients (2021) – Weight loss strategies and muscle mass preservation.
- BMJ (2021) – HIIT vs. moderate-intensity training for fat loss.
- Forbes Health (2020) – HIIT benefits for fat-burning and muscle definition.
- Medicine & Science in Sports & Exercise (2020) – Sleep and muscle recovery.
- ScienceDirect (2023) – Sleep duration and visceral fat mass.