4 Principles of Weight Loss in Your 40s and Beyond

Should you approach weight loss differently in your 40s?

Yes, you should.

Have a good day.

Mikey “Pancakes” Whitfield

PS – I forgot to add a Dad Joke…

Why do you never see elephants hiding in trees?

Because they’re so good at it.

PPS – Now let’s dig into the full article…

Back in 2011, I came out with Workout Finishers. It was epic. I mean… look at the cover for crying out loud. It’s “SNAZZY”:

Let me share with you why the phrase “They just don’t make em’ like they used to” is actually a good thing here.

This was created 7 years ago. Going from your 30s to your 40s is a big change. Plus, when you record results from both private clients and online clients, you catch a trend on recovery and results…

And so my programming has changed quite a bit over the last 3+ years or so.

For one thing, WAY LESS jumping. I haven’t done a burpee in years. I bet I could do them just fine – I just don’t see why I would want to 🙂

What I’ve found is not only am I recovering better with more energy, but my clients are, too with these changes.

I figured why not share them with you?

I mean, you don’t mind feeling better, recovering better, and slimming down without destroying your joints, right?

“No Mike! I want to gain fat and feel miserable. Later!” <= Said NO ONE EVER.

So let’s dig in…

The 4 Principles of Weight Loss in Your 40s and Beyond

1) Look at Strength Training as a Way to Force Your Body to Lose Fat, Not Fat and Muscle

When you diet alone, you’ll lose fat… and muscle. That’s not great at all. That means you’ll tank your metabolism and it’s harder to keep off the weight you lost.

When you diet and strength train, you’re forcing your body to use fat for fuel. Maintaining muscle means a more effective metabolism. Use a variety of rep ranges and keep notes with your program.

2) Shift Your Focus from Cardio to Strength Training

It’s crazy to see how people judge a workout by how much they sweat. And worse, their routine looks like this:

5-minute warm-up on the treadmill
10 minutes of strength training
20-30 minutes of “cardio” whether it’s conditioning or hopping back on the treadmill

As you get older, it’s more important than ever to continue getting stronger. Lift something for 6-12 reps for crying out loud. Doing stuff for 50 reps is NOT strength training.

Here’s a simple template for a 30-35 minute routine:

3-5 minute warm-up using easier movements with less intensity
20 minutes of strength training
5-10 minutes of conditioning (finisher)

3) Cut Down On This One Thing and You’ll Feel Less Fatigue

Sugar is my favorite food group. Pancakes. Syrup. Ice cream. Cookies. Cake. More cake. Doughnuts. More cake. Pie. Cobbler. More cake. You get the idea.

One thing I’ve noticed though is the less processed sugar I eat, the less inflammation I have.

You can get away with that stuff in your 30s. But once you hit 30 – 40, that stuff bites you in the bohonkus. And no, I’m sure that’s not how you spell it.

If you want something sweet, go for fruit (but don’t forget you can indulge every once in a while – I do on Sundays 🙂

4) Shift Your Approach to Losing Weight Using This

Going on a weight loss program in your 20s is easier than doing it in your 40s. Duh, right? However…

It’s not because of a faster metabolism (although that does play a factor). Think about this…

In your 40s, you have kids to worry about.

Career path.


Many struggle with their purpose (hey, just being real here).

To add on a complicated meal plan, 2-3 10-exercise routines, and more only adds more fuel to the fire. You’re already overwhelmed. Why add to it?

Keep it simple.

For at least one week, work on ONE habit you know is holding you back. It could be doing a brisk walk 3 times a week. It could be holding off on the afternoon candy bar from the vending machine. It could be to stop talking negative about your weight (yep, self-doubt is a killer).

Work on that ONE thing.

This is how I coach folks.

We do things differently ’round here (said in a southern accent).

If you like the idea of changing your approach and losing the weight for good without the gimmicks, shoot me an email (support@mikeywhitfield.com) with the subject “coaching inquiry”. We’ll see if you and I are a good fit for each other.

In the meantime, keep going and never give up.

Mikey “Pancakes” Whitfield