The Stronger at 50 Project (2025)

15/10/2025

🔥20 STEPS TO LOSE 20lbs🔥…

👉 1. Get 10k - 12K steps per Day.
Non-Negotiable .. Your NEAT activity (non exercise) has more effect on your calorie burn each day than your workout

👉2. Sleep 7+ hours EVERY NIGHT.
Sleep has more effect on your fat storing hormones & fat burning ability than you can possibly imagine

👉3. DO NOT STARVE YOURSELF.
Ensure that you know how many calories your body needs each day & only consume 500-750cals lower than this. If you go too for too long .. there’s no quicker way to lower your metabolism & stop your progress

👉4. Track your intake.
You may find it a ball ache but if you’re serious about getting results then know the calorie / macro intake you need & track it accurately to achieve it

👉5. Eat more Protein.
Protein has the highest thermic effect of all foods ie it burns an increased number of calories just eating it !
+ More protein = more muscle = higher metabolism.
Consume 1g per Lb Bodyweight
Typically 160-180g protein per day works

👉6. Lift more weights
Lifting weights has the highest post exercise calorie burn of all exercises
More lifting = more muscle = higher metabolism

👉7. Perform steady Zone 2 Aerobic Exercise ‘FASTED’ in the morning several times per week

👉8. Consume a good organic black coffee & 3g L-Carnitine before your fasted Zone 2 cardio to mobilise fatty acids to use as energy

👉9. NB Fasted Treadmill incline walking 40mins + at 12% gradient & 5km/hr is shown to produce maximum fat burning

👉10. Weigh yourself daily at the same time of day (first thing in the morning fasted) taking both your weight & your bodyfat% so that you know you are on the right track

👉11. Hire a professional Coach who can calculate & guide you with your exact nutrition needs - monitor it & hold you accountable

👉12. Drink 3L of water per day.
It reduces cravings and regulates hunger & helps metabolism

👉13. Cut all liquid calories and stick to water, organic black coffee, herbal tea & GREEN TEA is great for fat burning

👉14. No processed foods or sugary snacks.
They are designed to be addictive, unsatisfying and leave you craving more

👉15. Eat just whole food, single ingredient foods.
Chicken, fish, rice, eggs, potatoes, squash, oats, greens, etc

👉16. Eat more vegetables.
Not only good for you but they will keep you full and add volume to your meals with little calories

👉17. Chew your food more.
Give your body time to signal fullness so you don’t overeat.

👉18. No alcohol.
Not just empty calories but it also blocks Fat Burning totally & turns you into Fat storing machine

👉19. Lower your Stress.
Stress has more effect on your fat storing hormones & fat burning ability than you can possibly imagine

👉20. Suck it up & Embrace a little hunger. ‘ IF ‘ you’re hitting your calculated calorie requirements then you’re getting enough. That discomfort is just psychological

Follow me on IG
for Much more info - Tips & hacks

DM me personally for more guidance

FitOver40

13/10/2025

YOU DO KNOW EXERCISE IS NOT TO BURN CALORIES ..

DONT YOU ?? 🤔..

🔥 If your goal is to BURN FAT

OR

💪 BUILD SOME MUSCLE .. or both -

👉 I hope you realise that Pounding out aerobic exercise on gym machines or going for long runs or bike rides

IS NOT THE ANSWER ..

💡 Your hours of cardio are in reality burning less calories than ..

🚶‍♀️ The NEAT calories (Non Exercise Activity Thermogenesis) you burn ..

- By simply standing & walking & moving more each day you will burn more than 3X the calories you can burn in a cardio session

💪 LIFTING WEIGHTS

💡Actually burns much note calories than a cardio workout ..

- You might burn more calories in an hour of doing a solid cardio workout VS a weights session BUT ..

🔥 Lifting weights has a much higher EPOC (post exercise oxygen consumption) meaning you will continue to burn calories for upto 12 hours after 🙌

💪 Lifting weights builds muscle -
The more muscle you have the higher your metabolism & the more calories you burn just resting !

👊 If you then put more attention into -

👉Eating more protein

👉Improving the quality of your diet

👉Lowering your stress

👉Maximising your sleep

👉Optimising your hormones ..

👊 You will become a FAT BURNING MACHINE that burns calories for fun ..

Or you can continue to just pound out hours of cardio - become skinny fat - tired & run your hormones into the ground 🤔🤷‍♂️

Follow me for more science based health advice for the Manover40

DM me for more personal guidance

11/10/2025

🔥 😭 THIS IS GONNA HURT😭 🔥
BUT CAN YOU BEAT ME ?? 👊 ..

👉 My challenge to you =

👉 Find 20 minutes & Perform ..

👊5 DOWN UPS -
👊10 PRESS-UPS -
👊15 SQUATS

👉 Continuously for 20 minutes & see how many rounds you can do ..

💪 I did 10.5 Rounds & that’s 315 reps

🔥CAN YOU BEAT ME ?🔥

👊TIME CRUNCHED
👊NO EQUIPMENT
👊NO EXCUSES

💪GET FITTER
💪TORCH METABOLISM
💪MAX CAL BURN IN SHORT TIME

👉 DM me your score below when you do it ..

10/10/2025

🔥IF YOU WANT TO BURN MORE FAT🔥 ..
DO THIS ..

BUT DON’T DO THIS ..

🛑 If you’re a Man over 40 & want to burn fat, stop smashing HIIT ❌

😱 You’re not burning fat — you’re burning yourself out.

The occasional Strategic use of High Intensity Interval based cardio sessions is great …

BUT

🔥 Here’s the truth:
Research Clearly shows low-intensity fasted cardio — think Zone 2 — triggers the highest fat oxidation during exercise.

📊 One meta-analysis found that steady-state cardio fasted increases fat burning by over 3 grams more per session than the same workout fed. (British Journal of Nutrition, 2020)

💡 And when you train at a lower heart rate — around 60 % VO₂ max — your body pulls more energy from fat instead of carbs. (Achten & Jeukendrup, 2004)

👉 PLEASE NOTE -

👉 For most men over 40 this means working at a heart rate between 115-135bpm

👉 This is effort level 5/10

❌ This is not just walking easy

❌ This is not crushing it

👉 You should just be able to hold a conversation throughout

🚫 High-intensity cardio while fasted sends cortisol soaring and forces your body to burn glycogen, not fat.

😱 Worse — you’ll spike stress hormones and risk muscle breakdown.

🧠 Studies show high-intensity fasted work = lower power output, higher fatigue, and reduced recovery — especially for men 40 +.

❌ And lifting weights fasted? ❌
That’s a REALLY BAD move.

👉Without fuel, you blunt performance, suppress testosterone, and increase protein breakdown

= You’re burning muscle, not fat.

✅ The BEST WAY to Burn Fat as a Man Over 40 =

👉 Perform regular fasted low-intensity
ZONE 2 Training

✅ Incline treadmill - Steady row - Steady bike

💪 Do your weights fully fuelled — with protein & carbs — to build muscle and boost metabolism long-term.

👊 Muscle drives metabolism

👊 Zone 2 burns fat

❌ Too much HIIT burns you out.

🎯 If you’re a man over 40…

STOP chasing exhaustion.
Train smarter — not harder 👊💪

02/10/2025

DO THIS & LIVE LONGER👇

Men Over 40 DO NOT hide from the Squat — it’s your medicine for pain-free knees & a longer life 👇

💥 Avoiding deep squats =
weak glutes, tight hips, sore knees

🦵 Daily “prayer squat stretch” = stronger, healthier knees

👉 You may not think it possible to get into this deep squat position but ..

👉Start with holding onto something for support

👉Only go as low as is comfortable to start & try to progress over time

👉 Start with just 20–30s holds.

👉 Do it in the Morning ☀️ when you awake
👉 Do it as your Warm-up 💪 before exercise & as your cooldown stretch

👉 Do it Before bed 🌙

👊 Commit daily →
👊 Build healthier knees -
👊 Have a Stronger Metabolism
👊Live a longer life.

⏳ Studies show: ability to squat down & stand back up is directly linked to increased lifespan (Brito et al., 2012)

🔥 Controlled squats build quads & glutes → protect knee joints & reduce pain (J Strength & Conditioning Research, 2013)

💡 Just 10 squats every 30–45 mins improves blood sugar & insulin sensitivity (Med & Sci in Sports & Exercise, 2022)

🧠 lower body Mobility =
Increased longevity
(Journal of Gerontology, 2006)

28/09/2025

🚫 STOP - Using Age as an Excuse 🚫
I’m in my 50’s ..

💪 I’m as strong

💪 I’m as Lean

💪 I’m as mentally sharp

💪 I’m as motivated

💪 I perform as well in all areas ..

👊 My biological age is still in my 30’s

😫 OK I have a bit less hair 😢😂

👊But truly - Age doesn’t have to mean anything if you commit to live by the right habits each day ..

👉 YOU CAN STOP YOUR DECLINE

👉 YOU CAN CHOOSE TO LIVE IN YOUR PRIME ..

In your 40’s - 50’s & Beyond ..

👉 If you want to learn the rules for a Man Over 40 to regain his prime ..

Comment STRONGER AT 50 in the messages below or DM me 👇

26/09/2025

🔥 100 Rep Squat Challenge 🔥
DO THIS EVERYDAY & LIVE LONGER ..

👉 If you’re a Man Over 40 with sore achy knees

👉 If you feel the discomfort of getting up & down out of chairs or your car

👉 If you avoid squats in the gym because they’re too painful

👉 IF YOU WANT TO LIVE LONGER

👊 COMMIT TO MY 100 SQUAT EACH DAY CHALLENGE ..

👊10 reps an hour • 10 hours a day • 100 squats daily ..

👉 Minimal Time
👉 No Equipment
👉 No excuses ..

💪 Reap the Rewards

⚡ Longevity Boost

👉The ability to squat down & stand back up is one of the strongest predictors of lifespan in older adults.

🔥 Metabolism Igniter

👉Breaking up sitting time with squats spikes muscle activation & calorie burn.
👉A study showed 10 squats every hour improved blood sugar control better than walking breaks.

💪 Fat Burning Edge

👉100 squats spread through the day keeps your metabolism elevated.
👉it’s potentially even better for fat loss than one long cardio grind followed by 8 hours sitting on your butt

🦵 Stronger, Pain-Free Knees

👉Controlled squats strengthen quads, hamstrings & glutes, taking pressure off your knees.
👉Motion is lotion!! 😉
Regular squatting improves joint health & reduces stiffness.

👊THIS IS .. 📈 Science-Backed

Research shows interrupting sitting with “exercise snacks” like squats improves insulin sensitivity & protein synthesis, protecting muscle while burning fat.

💪 COMMIT TO MY CHALLENGE 💪

24/09/2025

When I turned 40 I had a wake up call ..

I looked & felt like a shadow of my younger self ..

😫 My Testosterone had tanked

😫 My libido was lacking

😫 My sleep was broken & poor

😫 My mental drive was lacking

😫 My body was declining

😫 More aches - More pains - More injuries - More sickness & I could no longer eat the foods I always loved without gaining weight 😫

💡 I was forced to learn that doing what I did in my 20’s & 30’s was now WRONG 💡

💪 I learnt the rules necessary to reverse my biological clock

💪 I learnt the rules to Fight back against my decline

💪 I learnt the rules to Regain my Prime

👊 As I approach my Mid 50’s I’m in the shape of my Life

👊 I fully intend to get even better into my 60’s & to be able to enjoy the things that I Love to the Max

👉 If you want to learn the rules for a Man Over 40 to regain his prime ..

Comment STRONGER AT 50 in the messages below 👇

21/09/2025

🔥20 MINUTE EMOM WORKOUT🔥
DUMBELL WORKOUT - FULL BODY

👊TIME CRUNCHED - NO EXCUSES👊

💪BUILD MUSCLE
💪GET FITTER
💪TORCH METABOLISM
💪MAX CAL BURN IN SHORT TIME

👊5 ROUNDS
👊4 EXERCISES EMOM

👉EMOM = Every Minute On the Minute

Ie -
✅Perform Exercise 1 - 5reps -
Rest until end of minute 1 = EASY !

✅Perform Exercise 2 - 10reps -
Rest until end of minute 2 = OK !

✅Perform Exercise 3 - 15reps -
Rest until end of minute 3 = OUCH !

✅Perform Exercise 4 - 20reps -
Rest until end of minute 4 = 😰!!

GO AGAIN - FOR 5 ROUNDS NO STOP

-
More workouts like this plus Hacks - Tips - Guidance for Men Over 40
-
DM me for more guidance
-

28/06/2025

For the Man Over 40 the best strategy to improve fat loss & lower blood sugar levels*

(Not just a necessity for good health & to prevent diabetes but also one of the primary reasons men over 40 store fat)*

…Is NOT actually to cut their carbs & calories but instead to improve their circadian rhythm & increase sleep quality.

Whilst reducing carbohydrate intake can help some men achieve lowered blood sugar & increased fat loss to a certain degree -

Research & studies show emphatically that improved sleep & circadian optimization show much greater long-term positive results with ..

- Fat oxidation
- Increased testosterone
- Lowered hunger hormones
- Lower blood sugar levels.

Sleep-deprived men over 40 retain fat cells despite sometimes having very good diets due to HORMONAL DISRUPTION

Sleep restriction -

- Elevates GHRELIN (hunger hormone)
– Lowers LEPTIN (satiety hormone)
– Increases CORTISOL (stress hormone)

= Leads to Fat Gain
= Leads to Metabolic Dysfunction

Ref: Taheri S et al (2004) / A study in Current Biology (2009) / Spiegel K, et al (2005) / Scheer FA, et al (2009)

25/06/2025

The Eighth of my Top 10 Supplements for the Man Over 40: COQ10

Men over 40 —
DO NOT overlook this powerhouse nutrient.

COQ10 declines with age… and that’s a problem.

Here’s why COQ10 is a non-negotiable for the high-performing man 40+ 👇

✅ Supports heart health – vital as cardiovascular risk increases with age
✅ Boosts cellular energy (ATP) – helping you fight fatigue and stay sharp
✅ Improves mitochondrial function – critical for slowing ageing at the cellular level
✅ May support testosterone production – via enhanced mitochondrial activity in Leydig cells
✅ Potent antioxidant – fights inflammation and oxidative stress that accelerate ageing

⚠️ Levels drop by up to 50% by age 50.
Supplement smart. Age strong. Stay sharp.

Watch the video for more information

The Stronger at 50 Project

15/10/2025

13/10/2025

11/10/2025

10/10/2025

02/10/2025

28/09/2025

26/09/2025

24/09/2025

21/09/2025

28/06/2025

25/06/2025

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