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How to Lose Fat and Keep Muscle After 30 or 40
Manage episode 495647449 series 3618595
Most men over 30 or 40 think fat loss means starving, suffering, and losing strength in the process. That’s a lie.
In this episode of The Highly Effective Man, I break down the real fat loss blueprint for driven men who want to get lean without losing muscle, energy, or their edge. These are the exact strategies I’ve used while cutting for bodybuilding and jiu-jitsu competitions—and that I coach busy, high-performing men through every day.
You’ll learn:
- Why crash diets fail and what to do instead
- How to structure your training and nutrition for fat loss that lasts
- Why you can still enjoy foods you love and stay shredded
- The one rule that separates men who get lean from those who quit
🔥 Rebuild the Man Program – Now Enrolling
Registration is OPEN for the next round of my 12-week transformation course.
We start on July 28th, and I only take 2–5 men per group.
Build a warrior body, elite discipline, and unstoppable momentum.
Apply now → https://form.typeform.com/to/lzVQb1G6
If you’re ready to stop winging it and rebuild your body, mindset, and mission, this episode is for you.
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Chapters
1. Intro to Effective Men's Fat Loss (00:00:00)
2. Why Fat Loss Matters Now (00:01:10)
3. Rule #1: Creating a Smart Deficit (00:03:43)
4. Rule #2: Lift to Keep Muscle (00:04:54)
5. Rules #3-5: Protein, Food & Systems (00:05:45)
6. Rebuild the Man Program Introduction (00:08:10)
7. Call to Action & Episode Close (00:09:25)
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