You’ve probably heard that eating habits are crucial to how you look and feel, especially if you’ve been on a fitness journey for a while. While it’s easy to measure progress in the gym by counting sets, reps, and the weight you lift, understanding how diet impacts your body is a bit trickier. Often, the context of diet in the big picture is misunderstood.
We’ve all heard the saying that 80% of how you look and feel is determined by what you eat the other 23 hours of the day, not just the one hour you spend in the gym. But how do you make sense of it all? Here are ten dieting secrets I’ve learned from over 35 years of personal experience and helping men like you achieve their fitness goals.
Be sure to read this entire article. At the end, you’ll have the chance to connect with me directly, get your most pressing questions answered, and receive personalized help. Just text me your picture and fill out the questionnaire provided after the article.
1. The Hidden Body Fat Problem
The number one challenge most men face in their fitness journey, especially as they age, is excess body fat. You might be leaner than most men your age, and you might look good, but if you’re not achieving that chiseled look like the fitness experts, it’s likely due to having too much body fat. For most men, even those who look relatively fit, body fat is often around 20-22%. To reveal that hard-earned muscle, you want to aim for around 12-14% body fat. It’s a visual transformation, not just a numbers game.
2. Understanding Different Diets
With so many diets out there, it’s easy to get confused. Every diet claims to be the best, and some people swear by them while others dismiss them. The truth is, all diets have core principles that make them work. It usually comes down to calorie intake versus calorie expenditure. The key is finding a diet that fits your personality and lifestyle. The food selection, timing, and frequency should match what you’re willing to do at this point in your life.
3. Calorie Calculations Aren’t Always Precise
A common mistake is relying too much on calorie-burning numbers provided by exercise machines or apps. These numbers are just units of measure to track progress and should not be directly correlated with the exact food calories you consume. They can often be inaccurate. Instead, focus on creating a balanced eating plan that works for you.
4. Managing Evening Cravings
Many men do well with their diet throughout the day but struggle at night. This is not uncommon and doesn’t mean there’s something wrong with you. As we go through the day, we deplete our limited supply of willpower, focus, and energy. By the end of the day, it’s easy to want to give in to cravings. Recognizing this pattern can help you develop strategies to manage these late-night temptations better.
5. Daily Weight Fluctuations Are Normal
Measuring your progress is essential, but don’t get caught up in daily weight fluctuations. Your weight can vary from morning to night by several pounds. Instead, look at your progress over a week or two to get a more accurate picture of how your diet and exercise plan is working.
6. The Challenge of Getting Smaller While Getting Leaner
As you lose body fat, you may start to feel like you’re getting smaller. This can be discouraging, especially when your goal is to build muscle. However, understand that quality muscle is revealed as you shed fat, and you may need to buy smaller clothes to reflect your leaner physique. Don’t panic; this is a good sign of progress.
𝘠𝘰𝘶’𝘷𝘦 𝘭𝘦𝘵 𝘵𝘩𝘪𝘴 𝘤𝘰𝘯𝘧𝘶𝘴𝘪𝘰𝘯 𝘨𝘰 𝘰𝘯 𝘧𝘰𝘳 𝘵𝘰𝘰 𝘭𝘰𝘯𝘨. 𝘎𝘦𝘵 𝘩𝘦𝘭𝘱. 𝘛𝘦𝘹𝘵 𝘮𝘦 𝘢𝘵 925-352-4366. 𝘐 𝘩𝘢𝘷𝘦 𝘮𝘢𝘯𝘺 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘤𝘰𝘢𝘤𝘩𝘪𝘯𝘨 𝘱𝘭𝘢𝘯𝘴 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘺𝘰𝘶 𝘳𝘦𝘢𝘤𝘩 𝘺𝘰𝘶𝘳 𝘨𝘰𝘢𝘭𝘴.
7. Calorie Estimates Are Just Starting Points
When determining how many calories to eat, remember that online calculators and apps provide estimates to get you started. They’re not precise measurements tailored to every unique factor in your life. Use them as a guideline and adjust based on how your body responds.
8. Don’t Overcomplicate Macronutrient Ratios
While many fitness experts focus intensely on macronutrient ratios (protein, carbs, fats), don’t stress too much over getting them exactly right. For older men with busy schedules, the small differences in macronutrient percentages won’t make a significant impact. Focus on the basics: eating enough protein, managing carbs and fats, and staying within your calorie limits.
9. Raising Your Standards
If you’re not getting the results you want, it may be because your standards are not high enough. What you consider a good diet may need to be more disciplined to reach the level of fitness you desire. Don’t just compare yourself to other men your age; compare yourself to your potential.
10. Looking Forward, Not Backward
Forget about how much you could eat when you were younger. What matters is how your body processes food now. As we age, our metabolism changes, and so should our eating habits. Focus on the future, not the past, and make the necessary adjustments to meet your current needs.
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Are you . . .
✔️ A little bit older?
✔️ You’re not satisfied with your results? You’re sick and tired of the body you’re carrying around and NOW is the time for you to take action?
✔️ You’re worn out from taking in all of the confusing, conflicting, and seemingly overcomplicated fitness advice from the extremely passionate and much younger fitness experts on the internet?
✔️ Maybe you already look much better than the other men your age–and you’re still not satisfied because you know you can get even better?
✔️ You live a busy and productive life?
✔️ You’re successful in other important areas of your life and you now demand that same level of success with your fitness—and you want it now?
✔️ It’s important that you keep your successful overall quality of life intact while you are mastering your fitness?
Congratulations for stepping up and taking action. This is the very first step that you must take to achieve your goals and create the body and life that you really want.
Your Coach,
Skip La Cour
Workouts for Older Men
(925)352-4366
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