They say success leaves clues. But in fitness? Confusion leaves more.
You’re not lazy. You’re not lacking discipline. You’re not even new to this game.
You’ve worked out before. You’ve dieted before. Hell, maybe you’ve even gotten some results before.
But if you’ve been frustrated by your lack of progress—or how little progress you’ve gotten for how much effort you’ve put in—this lesson is for you.
Let’s talk about expectations.
The Silent Killer of Your Fitness Journey: Mismanaged Expectations
The fitness world doesn’t just sell you diets and workouts. It sells promises.
Big promises. Fast promises. Promises that get clicks, likes, views—and make you question everything you’ve done up to this point.
Everywhere you look, some jacked guy is telling you that if you’re not doing this variation of incline press, or this set and rep scheme, or this perfect diet, then you’re wasting your time.
They compare two nearly identical exercises and tell you one builds “maximum muscle” while the other gets you nothing.
Even I, with 36+ years in this game, sometimes look at those videos and say, “Really?”
Let’s get real.
If you don’t know what to expect, you’ll do everything right and still feel like you’re failing.
You’ll quit good programs. You’ll jump to the next “optimal” diet. You’ll think your age or your testosterone is the reason it’s not working.
It’s not.
Your expectations are broken.
Let’s Connect! At the end of this article, 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 at the bottom.
What You Think Will Happen vs. What Actually Happens
Most older men come to me thinking they can melt away fat with just the right training routine. More reps, less rest, full-body splits—they grind for hours believing that the body fat will just disappear.
Wrong.
If fat loss is your goal, your workouts help—but your diet does the heavy lifting. In fact, most of the body transformation you’re looking for has nothing to do with training.
You’re not going to out-train a bad diet. And you’re sure as hell not going to target belly fat with a thousand crunches a day.
Here’s the truth:
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You can lose fat without cardio.
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You can lose fat without weight training.
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You CANNOT lose fat without addressing your diet.
And still, most men ignore this. They come to me because they typed in “Workouts for Older Men” thinking I had the magic set and rep scheme to drop 30 pounds.
I’ll give you the workout, yes—but then I’m pointing you straight to your kitchen.
Because that’s where the change really starts.
The Biggest Diet Lie You’ve Been Told
Another expectation disaster? Believing that eating “clean” or “healthy” is enough.
It’s not the type of food—it’s the amount.
Most men have zero clue how many calories they’re eating.
They’ll proudly tell me they eat blueberries, oatmeal, chicken, and brown rice… but can’t tell me whether that adds up to 1,000 or 3,000 calories.
Here’s what actually matters:
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Total calories
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Protein, carbs, and fat in the right ratios
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Consistency over time
And guess what? If you’re undereating—like most older men eventually do—you will stall out.
You won’t gain the weight back, but you’ll stop losing. You’ll get frustrated. And eventually… you’ll quit.
That’s not failure. That’s just poor expectations.
The Dirty Truth About Muscle Gains After 50
Another painful truth?
If you’re an older man and you’re doing this naturally, your muscle gains will come slowly. Sometimes, painfully slow.
I spent 15 years of my life—100% committed—training, eating, recovering, competing, with some of the best coaches in the world.
Do you know how much lean muscle I gained?
15 pounds. In 15 years.
That’s not weight. That’s not fluff. That’s 15 pounds of lean steak on a 5’11” drug-free body.
It’s not what the internet promises. It’s not what supplement ads will tell you. But it’s the truth.
And for you? That truth is even more important. You’re not a 25-year-old kid. You’re a smart, successful, busy man who wants to look and feel strong. You don’t need to bulk and cut. You don’t need to chase false muscle promises.
You just need to lose the fat… and the muscle you already have will look damn good.
Why the Scale Will Lie to You (Every Damn Day)
You know what else ruins expectations?
The scale.
It doesn’t just lie once. It lies every day.
You’ll be eating right, training right, getting compliments… and the number on the scale won’t budge.
Sometimes, you’ll gain a couple pounds—even when doing everything right.
Why?
Because muscle holds glycogen. And glycogen holds water. That’s not fat. That’s not failure. That’s the process working.
I make my clients weigh themselves every morning and every night—not to check if it’s “working,” but to show them how weight fluctuates even when they’re doing everything right.
When you stop being afraid of the scale—and stop letting it control your emotions—you finally take control of your results.
So… What Should You Expect?
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You’ll lose 2-4 pounds in the first couple of weeks. Most of it will be water, not fat.
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After that? Maybe 0.5 to 1 pound a week. If that.
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Some weeks, the scale won’t move at all.
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Some months, you’ll wonder if anything’s changing—until you look in the mirror or someone says, “You look great.”
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You’ll eat more food over time—not less—and continue to lose fat.
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You’ll get stronger. Fitter. Leaner.
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You’ll gain respect—for yourself and from others.
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And you’ll finally realize: this isn’t a 6-week sprint. It’s a lifetime investment.
The Bottom Line
If you’ve ever said, “Why am I even doing this if I’m not seeing results?” …you’re probably right on track.
Real change doesn’t come from the latest workout or the sexiest diet.
It comes from clarity, confidence, and consistency—day after day, week after week.
You don’t need to chase better programs. You need a better understanding of how it actually works—and someone to help you stay the course.
I’ll Help You… If You Let Me Help You
Let’s take all these lessons, all this insight, and put it together in a way that works for you. One-on-one. Personalized. Sustainable.
I’ll teach you weekly. Hold you accountable. Get you clarity and confidence so you stop overthinking and finally get real, lasting results.
Let’s see if we’re a good fit. DM me. Text me. Let’s talk.
That wraps up Lesson #23.
Be here for Lesson #24—it drops tomorrow.
Skip La Cour
Workouts for Older Men
Text me at 925-352-4366
Take These Two Easy Steps
1. Text Me Your Picture and Introduce Yourself. Text me a picture at 925-352-4366 so I can see where your body is now. I’ll be able to help you even better. A picture does indeed tell me a “1,000 words” and we’ll be more efficient with our time when we speak on the phone. Whatever you feel comfortable with is fine. I can tell a lot even with your shirt one.
2. Fill Out The Questionnaire Below. This questionnaire will help me learn more about you. Not only will it help me learn more about you and better serve your needs, it will help you gain more clarity as to what you want and what may be stopping you from getting it.
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