5 Strategies to Burning Fat + Building Muscle in your 40’s

March 21, 2024

I am 43 and getting serious about adopting long-term strategies to burn fat efficiently and build lean muscle. Over the years, I have learned that most short term “fixes” simply are not sustainable. I am realizing that the health decisions I make for my body + the muscle I build now, during my 40’s, will be oh-so-important for living a healthy, vibrant life in the years ahead, thus need to become a lifestyle, rather than a quick-fix!

Since losing weight over the past two years, I have been more focused on building lean muscle. {More about this journey in this post.} In early January, I jumped back into the FASTer Way to Fat Loss lifestyle and have been intentionally integrating the following strategies. These been transformative for both my body and mind, freed up time, boosted energy and most of all, been simple and stress-free to incorporate into my busy, on-the-go stage of life!

5 Strategies to Burning Fat + Building Muscle in your 40’s ::

Intermittent Fasting :: Improve fat burning and blood sugar regulation. In addition, the research shows that intermittent fasting has a plethora of other health benefits including cancer prevention, brain health, improved sleep and gut health. I typically fast 16 hours a day, making my eating window 12-8pm, but do this flexibly, so I still enjoy life, vacations and special events!
Whole Food Nutrition :: Cut out processed foods for instant results. This takes effort and intentionality when processed food is everywhere, but it’s amazing how much better I feel when I stick to {majority} whole foods!
Strength Training :: Build muscle to burn fat effectively. This one has been a GAME-CHANGER for me! In my 30’s and even the first year of my 40’s, cardio was king and it did not pay off! When I started putting the focus on strength training, I lost inches, got more toned, began looking leaner/more fit and actually spent LESS time working out! I am now strength training with workouts from this app a mix of at home and at the gym 5 days a week, just 25-30 minutes a day, and love that I can see/feel the results of this. My fitness goal for 2024 is muscle gains!
Balanced Macro Diet :: Fuel your body with balanced meals. Macros get a bad rap, but are actually not that hard to figure out/track once set up properly. When I follow my macros, I actually eat more…and stay leaner! My nutrition goal for 2024 is to up my protein. I am trying to get 115 grams a day, which takes purposeful eating. I also love that I can enjoy healthy carbs and that they are needed within a balanced macro diet. Check out my protein hacks here!
Carb Cycling :: Become metabolically flexible. Carb cycling keeps your metabolism guessing and makes your body an efficient fat-burning machine. I eat low-carb two days a week, which isn’t bad because I enjoy plenty of satisfying fats on these days, and then enjoy lots of carbs the other 5 days of the week.

With all these strategies, consistency is key… not perfection! A mindset of consistency is what will pay off for the long haul. I fully believe that if we are consistent, we can enjoy our lives, adding in treats, fun meals and rest days, while making the majority of healthy choices along the way. Consistency over time is where the changes take place!

If you are wanting to embark on a sustainable health and fitness lifestyle, I encourage you to join me for a new 6-week round of FASTER Way to Fat Loss, starting next Monday, March 25th.

This is truly the best time to jump in before swimsuit season! Within 6 weeks, you will be astonished by a decrease of bloat and fat + an increase of energy. You may also be amazed how much you can eat and still lose inches, how satisfied you feel, how much better you sleep and how much time you save by not being a slave to countless hours at a gym or on a treadmill! See my 6 week “before and after” progress pics here!

My coach, Anne Marie, who is pictured with me in these pics, is a personal friend and is an incredible resource as you embark on this journey. She has truly transformed her health and body from the inside out by living out this program over the past few years, and will hold your hand, like she does mine, to personalize the program and make it work for you!

Register here and you will receive instant access to the awesome FASTer Way app, which holds workouts, meal-plans, macro-tracking + more all in one easy-to-access place. Spring is the time to shape up…let’s do it together!!