Once you are 40 years of age and older, it becomes increasingly important to maintain healthy body fat levels and be as lean as possible. For some people, building new muscle is still a major goal, but the majority of men over 40 are primarily interested in losing their bowels, getting abs, and a good looking lean, athletic physique with a decent amount of muscle with no extra Gaining mass is common in fitness models and bodybuilders.
Visceral fat that is stored in the abdominal cavity is also known as “active fat”. It’s dangerous because it’s related to the release of proteins and hormones that can cause inflammation and have potentially dangerous consequences.
Visceral fat can cause metabolic disorders and an increased risk of cardiovascular disease and type 2 diabetes. In women, it is also linked to breast cancer and the need for gallbladder surgery.
Carrying extra visceral fat makes you feel much slower and sluggish, apart from the inevitable effect of making you look unattractive. However, if you are over 40, there is no need to despair. There is still time to get rid of that belly and achieve the physique of your dreams.
Many men in their mid to late thirties think they are too old to show their abs and that having six pack abs was only reserved for younger men in their twenties. But that’s just not true. Getting in shape, getting abs and building a good looking athletic body doesn’t know age. All you have to do is follow a well-designed exercise regimen and eat healthy whole foods.
You might even be successful without spending any money on useless supplements or following a low-calorie diet. One of the worst things a man over 40 can do is limit his intake of calories and carbohydrates, or eliminate dietary fat. Carbohydrates and fat are critical to keeping your testosterone levels high, feeling full, and following a fat loss diet without losing your marbles below.
Regarding testosterone, here is a natural guide to help you get your testosterone back to normal.
Considering all of the above, what foods should you be eating to get that coveted six pack abs? First of all, you should follow a diet with a balance of healthy lean proteins, complex carbohydrates, and essential fats.
Any food in its natural state full of vitamins and minerals is a safe bet that your body will use it to function optimally.
Below are some excellent examples of foods to include in your diet for six pack abs. They are broken down into proteins, carbohydrates and fats.
The foods you need to eat to get abs after 40
- All kinds of fish, for example salmon, tuna, mackerel, sardine, sea bass.
- Chicken breast
- Turkey breast
- pork tenderloin
- Lean beef
- cottage cheese
- Whole grain rice
- Whole wheat pasta
- All kinds of vegetables
- Coconut oil
- Extra virgin olive oil
- Nuts and seeds
- Nut butter
The lists above are just a few examples of foods you should consume regularly while keeping your caloric levels in check. Even the highest quality foods lead to obesity if you overeat them. So always make sure you have a calorie deficit.
If you don’t keep track of all of your calories burned during the day, it doesn’t matter how much exercise or cardio you do, you still won’t lose weight.
As mentioned earlier, eating carbohydrates and dietary fat is very important for men over 40 as it helps them keep their testosterone levels high. If you are a man over 40 and want to get a six pack abs, you need to know exactly how much fat to lose.
You can do this by purchasing some body fat saddles. They will help you measure your body fat percentage quickly and accurately by taking a single pinch of your waistline and comparing that measurement to a table that appears on the package.
It should be noted that the weight of the scale does not provide a definitive estimate of your current situation. For example, two men (or women) of the same height and weight can look completely different depending on how much body fat they are carrying.
If one man has 20% body fat and the other 10%, that’s a difference of nearly 20 pounds of fat, even though the scales show the same total weight for both.
Once you have determined how much fat to remove, you can begin a diet that will see you losing 1 to 1 kg of fat every week until you reach your desired goal.
Of course, this will not happen overnight. However, if you eat the foods listed above and regularly track your daily calorie, carbohydrate and fat intake, results are inevitable. In addition to eating right, solid strength training is critical to making sure you are eliminating fat, not muscle.
How many meals a day do you need to get abs?
It is common that eating smaller meals later in the day would “revitalize” your metabolism and ultimately lead to you losing weight and getting lean. However, the fact is that the science on this is still inconclusive and we can safely say that what matters is not the number of meals you eat, but the total number of calories you consume during the day.
This means that it doesn’t matter if you eat your calories over 2, 3 or 6 meals. If you use slightly fewer calories than your body burns during the day, you will still lose weight.
The main benefit of fewer larger meals is that they have a huge impact on testosterone and growth hormone production. If you haven’t eaten in a long time and then have eaten a large meal, testosterone and growth hormone production has been shown to increase by up to 200%.
This is especially true for men over 40 who would certainly benefit from increased testosterone production and increased fat loss. Not to mention the time saved by making small meals every day otherwise.