Fat Loss Tips For Men Age 50+
By Tom Venuto, with special guest Scott Holmes
Let me introduce you to a real inspiration, Burn the Fat champion, Scott Holmes.
Scott, a dedicated husband, father of one and a career law enforcement man, won the grand prize – a week of all-expenses paid vacation in Maui - in our last Burn the Fat Challenge Summer Body Transformation Contest.
Scott began the Burn the Fat, Feed the Muscle transformation contest at the age of 49, and during the contest, Scott had a big birthday – the BIG FIVE-O.
I think it’s a shame that so many people think it’s all downhill physically after age 40. The way most guys think, after age 50, you might as well back up the Hearse.
Well, Scott celebrated his fiftieth by winning the title of 2011 Burn the Fat Challenge OVERALL champion (Grand prize: All expenses paid trip to Maui)
Scott recently returned from his trip and I asked Scott for an interview to share with us how he did it. My question was:
Tom: “What are your thoughts Scott, on this whole paradigm of aging in our society, where every time I run into a guy who is over 50, even over 40, their attitude is negative, like, “what’s the use – it’s too late, I’m too old.” And what encouraging words would you have for guys in their 40's and 50's and beyond who are struggling with their fitness and body shape?”
Scott: Well, before Burn the Fat, Feed the Muscle, I’d have to say I bought into that paradigm myself a little bit. I had no idea I’d be able to do as well as I did. I never dreamed I was going to be able to put on that much muscle mass. I only hoped to maintain what I had under the fat. I quickly learned each week as I watched my body fat percentage and lean body mass stats, that what I’d been told about aging all these years was obviously not true…
I lost 27 pounds, but I was surprised at how well I was able to build up muscle. Just maintaining my lean body mass was my original goal. I surpassed that by being able to develop additional muscle while I was losing fat.
The biggest thing I can say is that hopefully my pictures can add proof and give inspiration to people. And also, certainly don’t believe everyone who tells you it can’t be done. It’s such a negative society out there where most people believe that once you hit a certain age, there’s no chance of improvement. I can tell you and hopefully show you that this is just not the case.”
I grilled Scott on that interview for an hour and here were the top tips he shared with our listeners:
From A Burn The Fat Challenge Champion
1. Avoid negative influences. Don’t subject yourself to people and social activities where you know it will be nothing but temptation.
2. Surround yourself with positive influences. Get involved more with positive friends and social situations.
3. Keep a training and nutrition journal. What you measure and what you are accountable for you will improve
4. Keep a very high compliance rate. Be consistent. Really stick to it. “I had a hot dog at a baseball game but I hardly went off my program at all the entire summer. It paid off.”
5. Use a small, conservative calorie deficit. Don’t do starvation diets - you’ll get too hungry and you won’t be able to keep up your compliance, plus you wont have as much energy to train hard and you have to train hard if you want to gain lean muscle as opposed to just losing weight.
6. Track your macronutrients. Do it just like Burn the Fat, Feed the Muscle says – at least when you’re working on a serious goal (like winning a trip to Maui), do it by the numbers – don’t guess – know your numbers of proteins, carbs and fat.
7. Keep the protein up. When you’re cutting calories, it pays to eat more protein – about 40% of your calories or well over 1 gram per pound of bodyweight, closer to 1.5 grams per pound when the calories are low and gaining muscle is one of your goals.
8. Try hardboiled eggs for a great protein snack that’s portable too. eat 4 or 5 times per day to get in the protein you need, keep hunger in check and keep your energy up. If you have some larger meals that’s fine, just take protein snacks in between so you can hit that important protein goal.
9. Make your food taste good. Try some of Tom’s recipes from the Burn the Fat Inner Circle like the spicy turkey or chicken scramble wrap or the healthy fried rice or the healthy chicken stir fry. You have to stick with your program just like you planned it but there is no reason the food on that program has to taste bad.
10. Try a basic strength training program. Your workout doesn't have to be anything fancy or complicated. I used an upper - lower 2 day split Tom recommended at the Burn the Fat Inner Circle in “The New Bodybuilding Workout” (TNB)
11. Do the big muscle group exercises. It's these basics that cause more release of muscle building hormones and just flat out build more muscle: Squats, deadlifts, romanian deadlifts and for upper body be sure to use compound exercises like presses and dips.
12. Superset training is fantastic. Supersets get you done faster. Supersets are also great because they can help relieve joint stress. I had rotator cuff surgery just months before the Burn the Fat Challenge, but I was able to work around it and rehab it, because with supersets you don't need so much weight to get a great workout. It gets you done faster too.
13. Do cardio, but not more than you have to. When your diet is super strict and you count everything to be sure you have a deficit, and you’re hitting the weight training hard, you may not have to do a lot of cardio if you don’t want to – even as little as 2-3 days per week will do it.
14. 90% of this is mental. You can't ignore the mind. You must have a goal you want to achieve, have it written down clearly and specifically and be able to believe that you can achieve it. High levels of self confidence are absolute requirements.
15. Support and positive environment are everything. Get into a good support system like the Burn the Fat Inner Circle (and read Tom’s “The Fifth Element” Report - Free download available at Tom's Inner Circle)
There you have it – the philosophy of a body transformation champion – age 50 years young. If you simply apply a handful of these tips in your life, I have no doubt you’ll immediately start seeing better results…
Who knows, maybe you’ll be the next Transformation contest champion… of course, you have to accept the challenge and enter the contest if you want to win.
Entry into the Burn the Fat Challenge contest - held twice a year - is free for Burn The Fat, Feed the Muscle customers and members of the Burn The Fat Inner Circle. (restrictions apply for first time new members)
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Train hard and expect success,
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