Three Things I've Changed My Mind On Recently in Fitness and Fat Loss
Hey gents, if you're over 50, carrying a bit extra around the middle, feeling wiped out most days, and just plain frustrated with the mirror and the scale—welcome to the club. I've been coaching guys like us for years, and lately, I've flipped the script on a few sacred cows in my own approach. These shifts aren't about revolutionisng everything overnight; they're tweaks that respect our changing bodies while reigniting momentum. Let's dive in, and remember: test what clicks for you—no one-size-fits-all here
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Strategic Rapid Fat Loss? Count Me In (Sometimes)
I used to swear off deep calorie deficits—too risky for us older blokes, with muscle melting away faster than motivation. But new research has me rethinking: pair that aggressive cut (say, 20-25% below maintenance) with sky-high protein (1.6-2.2g per kg bodyweight) and heavy resistance training, and muscle loss drops dramatically. Studies show folks preserve lean mass while torching fat at 1-2 lbs a week. Behaviorally, it's gold—watching the scale plummet in 2-4 week bursts keeps you hooked, building adherence like nothing else. Managed right (with refeeds and monitoring), these short sprints can jumpstart stalled progress without the long-term drag. Give it a shot if you're plateaued; track your strength to stay honest.
Isolation Work: Pump It Up for Longevity
Compound lifts were my gospel—squats, deads, presses—for efficiency, fun, and "real-world" carryover. But as joints creak and muscle maintenance becomes the priority, I've embraced more old-school bodybuilding isolations: bicep curls, pec flies, tricep pushdowns. They feel kinder on shoulders and knees, letting me chase hypertrophy without beat-downs. Results? Better muscle retention, which fights sarcopenia head-on. Some sort of hybrid where you can tweak the ratios seems to be a winning strategy. Experiment—your elbows will thank you.
Ditch the Stretch Obsession
Stretching sessions always felt good in the moment, like oiling rusty hinges. But digging deeper, evidence shows it barely impacts long term flexibility, mobility, or injury risk long-term. The real game-changer? Nailing ribcage and pelvis positioning—think strategic positioning integrated with breathwork—to optimize muscle length-tension relationships. Pair that with smart exercise picks (e.g., single-leg work, reciprocating movements, and where you hold the DB), and you'll move freer, feel energised, and sidestep tweaks. Yoga and stretching have there place. From a stress management point of view. But may not carry over to how you move as much as you think.
Fellas, these flips may help you be leaner, stronger, and less grumpy at 50+. Don't swallow them whole—play, track, adjust. Your body's feedback is the ultimate coach. What's one tweak you'll trial this week? Drop a comment; let's swap notes.
