hey folks Dr Mike here for Renaissance puration and I'm here to help you figure out how to get lean in your 40s and maybe even in your 50s and 60s too so all lease tips apply to older folks or as black people call them grown folks CH thought was a fucking sweet way to say it Black or White Michael Jackson referenced by accident Scot the video you like that Jamal somebody call up mcau mcau what you up to baby o Jim maau Michael Jackson was a kind man to you something he readily admits isn't that
right Scott the video guy so far we're over for canell fuck it you better leave all this in in any case lean after 40 I've got 10 tips for you guys as to how to do it right first I guess before first like that figure that one out fat loss dieting Made Easy Google that shit or maybe Scott the video guy would throw in a link it's our series on how to arrange a fat loss diet hypertrophy training sorry fat loss diet Made Simple hypertrophy training hypertrophy Made Simple series we'll teach you how to train
once you get through all those come back to this video here we go here's how you modify things first I wouldn't aim as a person in my 40s or older to diet sequentially for longer than about 12 weeks at a time because fatigue accumulat specifically diet fatigue your propensity to lose muscle starts to escalate and then you just get thin and in poor health you're probably not trying to look like Willam defo Ian maybe he's quite a handsome man but you don't want the Willam defo face to look like the rest of your body that's
not a really good thing you want to become leaner but keep all of your muscle and stay healthy so it's probably a good idea not to die down for longer than 12 weeks on average exceptions to that rule but few and far between now next I would highly recommend not to lose or aim to lose more than an average of about one pound per week during that time what the fuck that's really slow we'll get to that in a bit it is also designed to keep your fatigue manageable and to prevent muscle loss while maximizing
the ratio of fat loss that results Point number three you want to manage your rebound from Fat Loss phases very carefully after fat loss phase the vast majority of people just start eating bullshit and go right the fuck back up to where they used to be or higher you don't want to be a statistic you want to take at least Point number four eight weeks after every 12 weeks or so maybe even eight weeks or so of fat loss dieting at least eight weeks of either very slow gaining half a pound a week something like
that or just maintenance keeping that same body weight that you achieved at the very end of your fat loss phase you're doing that to drop diet fatigue to reconfigure your metabolism and your hunger signaling down to something that can maintain that new level of body weight and fat so that you can relax more into your active lifestyle and healthy eating and then keep most of that fat off for good that's what you want you don't want to just rebound back up now here's what I said first four points first three points and point number four
combined lead us to an interesting conclusion 12 weeks maximum that time for fat loss you got to rig an 8-week fat loss or maintenance phase SL slight gain phase on top of that so we're talking 20 weeks and in those 20 weeks because the 12 weeks maximum one pound per week on average loss you're looking at only losing 12 pounds every 20 weeks at the fastest and you're thinking bro what the fuck fuck that like I can go on V shreds program and I can lose fat way faster aha but you keep it off and
how much muscle will you also lose because now that you're older muscle loss is much more of a concern and much worse for your health and vitality and appearance no with these points you won't drop fat fast and if you want quick results that are bullshit they're just going to go after this ain't the channel for you we just do science on this motherfucker and we run a corporation and we have Diet coach app you can use to help you with your fat loss diet so we do like money but we don't lie to people
and we don't set people up for failure or for very disappointing results so when I tell you that every 20 weeks you can potentially lose up to 12 pounds probably not a good idea to lose more I'm also saying something else to you these are pounds that are going to stay off and if you're serious and committed and you want long-term results even if you're very high body fat right now starting out watching this video if you actually lose let's call it 10 pounds every 20 weeks on average after 40 weeks you lost 20 pounds
after two years you're looking at like 40 or 50 pounds of pure body fat off of your body and for good that is such a huge change to your appearance to your mobility and dare I say to your health and dare I say Scott the video guy to your sexual performance gentlemen you could be in that in that ad for Nite performance enhancing pills or some shit like that oh what no no no no um there was another late night ad I was watching it was for like uh pills for women to get their titties
bigger and one of these bitches was like yeah like my husband threw away his dick pills when I got this treatment and he's like he's got his golfing shit he's looking at her titties he's like oh boy um anyway that could be you dog you could be dropping all his body fat and Mr Twinkie he likes to work much better if you're leaner and also you won't die from a heart attack while you know given the old the last one we'll call it so it's just winning all around and remember the long term is how
we win because you're older because you're patient and patience is scary for whatever it is you're up against including long-term fat loss when you're losing the fat Point number five you want to train every muscle group of importance to you that you don't want to get smaller with something like at least two times a week and per session per muscle with about three to eight working sets so for quads Monday Thursday something like six sets for quads six sets for hamstrings six sets for chest etc etc etc you train four five or six times a
week during a fat loss phase you're going to save and maybe even grow a little bit of muscle while dropping fat your muscle mass stays elevated in relation to your body fat and your total mass your health metrics shoot to the fucking Moon your appearance is amazing you feel incredible and um everything is fucking awesome and if you need help with your hypertrophy training during this time right in the description there's a link to the RP hypertrophy app which you can download God damn allergies are killing me today download that shit and it'll set you
up you can just click a couple of buttons it sets you up with weeks of training it takes care of everything else it programs all the progressions it's going to be super great you don't have to download it but it's a really big assistance I highly recommend it also I make money from it so I really highly recommend don't download anything you don't like give it a look and see if you like it Point number six if you notice a serious notable strength loss for like a week during a fat loss phase take half a
week of no training or incredibly easy training like one session during that time with super easy training half the load half the weight half the Reps and every single one of those three or four days you eat at a 250 calorie Surplus more calories than you need by 250 most of that coming extra from carbohydrate refill your muscle geogen stores drop fatigue and then go back on the plan and you'll probably gain all of your strength back and then finish out the plan but if that happens again or if your strength doesn't come back up
to its old standard after that little recovery half week I would highly recommend you cut the fat loss phase get your gains while they're good go back into maintenance or into a slight Surplus and then come back later you could be nine weeks into a fat loss phase and it's the second time you started to drop strength and it's pretty gnarly you do not need to do another three weeks where you lose a crap ton of muscle out a crap ton of strength just stop go to maintenance recover everything else your strength's going to come
back up and then later weeks week six weeks later you can do another four or five week fat loss diet to finish off the past diet and then some so don't just hit your head against the wall losing muscle that's a bad bad plan and sometimes your body throws up two middle fingers and it's like no no no no no you're going to lose a shitload of muscle now if you keep pushing me stop pushing go back eat more food relax then push again if the push again doesn't work and it's already like muscle loss
continues stop pushing for weeks let your body recalibrate with a maintenance phase or a very slight Surplus Point number seven is a point of just goals and realization 10 to 15% body fat is very very lean for people in their 40s if you compare yourself to young ass ticktockers these motherfucking kids are lean for no goddamn good reason do you come up to 15year olds and ask him hey kid how'd you get so lean no he's a fucking little kid he's just lean is just what he is as an older individual you are at greater
propensity for higher fat stores so if you get down to 10 to 15% as an older uh y as an older young man so to speak you are doing karate kicking God's work you're just a fucking man a goal of 10 to 15% is a fucking swell goal so if you have 12% fat you got some really sharp abs and you're 48 years old and you got some veins in your biceps but you're not ticktocker young ass kid shredded do not get down on yourself you can get shredded as an older person it's just going
to take a lot and you can live a fucking amazing life and have all the free sexs that didn't come out right whatever it is you do you can have a lot of it if you're very lean 10 to 15% is a great place to shoot for in your 40s especially next Point number eight enjoy whatever cardio you like best the elliptical you can do the the bike swimming Etc consistency is key what I would do is consider a baseline of 10 to 12,000 steps with a handy and Andy step tracker you can get them
for very cheap on the internet if you do that during your fat loss phase you guarantee a certain level of energy expenditure and then all you do is create a deficit and it works like clockwork on the other end if you want to add some formal cardio you can but I just wouldn't crush it out and add too much you're in your 40s don't you dare get on that stair stepper and do an hour reach day on that shit you will fry your legs right the fuck up off your body and then people will be
like hey you lost a lot of fat and you look like Mr potatoe head cuz where the fuck did your legs go Point number nine non-negotiable make sure your sleep is sorted get restful sleep and plenty of it if you need sleep supplements you need to go to talk to a sleep doctor get that shit handled if you do a fat loss phase with minimal sleep or not enough sleep you increase the stress exposure to your body fucking phenomenally too much you lose a bunch of muscle you won't actually lose as much fat your health
will degrade if you get plenty of sleep you're going to burn fat like the end of the world and you're going to keep all of your muscle at least the vast majority of it sleep is critical if you're younger it's not as critical why because nothing's as critical when you're younger that's why you just do dumb shit when you're older shit is more confined but that's okay because you're smart and you know how to stay within the confines Point number 10 understand that the longer slower more careful approach works best it truth be told it
works best for everyone younger and older but younger people are tough to talk into it because they're well you know they're young they got all kinds of Big Ideas oh gee whiz I'm Gonna Change the World see I'm gonna lose fat in a day good job kid intermittent not even intermittent just fasting great do that when you're older you're a an old wolf gray hairs one of your eyes is a fucking scar through it who who did that scar to you wolf he's not around anymore is he you got him back and you're prowling and
there's fucking prey and the young wolves are like they're trying to howl and shit you shut the fuck up watch this dumbass wolves and you fucking pounce right when you're supposed to cuz you're smart and you're patient and all that shit I just stole from the movie 300 roughly in any case you're not 20 anymore you sir or if you're over 40 and female who want of the three people on this channel that fit that demographic Madam ma'am you have zero excuses for impatience and believing in quick fixes so you're going to stay the course
you're going to take your time you're going to get phenomenal results and you're going to tell every one of your goddamn friends about Renaissance periodization and they're going to buy stuff and I'm to finally get rich and then I'll be the Talk of the Town and then I'll have friends that's my plan anyway let me know your plan in the comments folks thank you so much for tuning in see you next time
