11 Proven Strategies for Fat Loss and Muscle Gain

11 Proven Strategies for Fat Loss and Muscle Gain

Returning to exercise in mid-life can be challenging in many respects. Finding the time, energy and routine to include exercise consistently is one part of the equation, but as important (if not more so) is getting your nutrition on point. Dive into these 11 proven strategies for fat loss and muscle gain

If your exercise plan is steady and your return to training after time off is coming along nicely while avoiding injury, it's time to focus on nutrition.

Sports nutrition for muscle gain and fat loss

1. Eat Breakfast Like a King, Lunch Like a Prince, Dinner Like a Pauper

Start your day with a hearty breakfast, have a moderate lunch, and end with a light dinner. Smaller meals as the day progresses help reduce evening hunger and ensure easier digestion, promoting quality sleep. Avoid heavy late dinners as they can disrupt sleep and hinder your fitness goals.

2. Watch the Liquid Calories

Proven Strategies for Fat Loss and Muscle Gain - sugary soft drinks

Everybody knows drinking these won't help you lose fat or gain muscle

Liquid calories can sneak into your diet unnoticed. Avoid sodas (even diet ones, as sweeteners can disrupt metabolism and cause weight gain), fruit juices, and be cautious with alcohol, including alcohol-free versions which still contain calories.

Stick to water, black coffee (limit caffeine after midday), and oat milk, which has virtually no calories. Reducing milk intake in your lattes can significantly cut down on unnecessary calories.

Proven Strategies for Fat Loss and Muscle Gain - black coffee

This is NOT a coffee!

3. Focus on Protein Content & Satiety

Incorporate quality protein into all your meals. Protein helps build muscle (if you're training) and keeps you full, reducing the urge to snack. Excellent sources include oats, nuts, tofu, tempeh, beans (like chickpeas, black beans, lentils), and of course, meat, fish, and eggs.

4. Implement a Monthly 24-Hour Fast

A monthly 24-hour fast is beneficial for fat loss and overall health. If you manage this for three months, consider moving to weekly fasts. Remember, fasting involves consuming nothing with calories—only water, herbal tea, and black coffee are allowed.

Proven Strategies for Fat Loss and Muscle Gain - tofu is high protein

Eating plenty of protein during feed times will make fasting easier

Start your fast after dinner and go for 24 hours until the next dinner. If possible, skip that dinner too and achieve a 36-hour fast effortlessly. Schedule your fast on an easy weekday, avoiding busy days with meetings and social events.

5. Use 33Fuel Protein

On training days, take one protein shake in the evening. Mix it with water and consume it as a dessert after your light dinner.

6. Start Your Day with 33Fuel Daily Greens

Proven Strategies for Fat Loss and Muscle Gain - ultimate daily grees

Take Ultimate Daily Greens first thing upon waking - this ensures you get your greens in and helps combat overnight dehydration

7. Stay Hydrated

Drink lots of water throughout the day. Sometimes, what feels like hunger is actually thirst. Staying hydrated is crucial for both overall health and managing hunger. For more on this, check out this article we wrote about confusing hunger with thirst.

8. Move Around Daily

Aim for a minimum of 10,000 steps each day. Even if you need to jog on the spot, get those steps in. Breaking them into small increments throughout the day is easier than trying to do a large chunk in the evening while watching TV.

Proven Strategies for Fat Loss and Muscle Gain - walking is important

9. Consistency and Tracking

Consistency is key. Stick to your plan consistently to see results. Track your workouts and nutrition to monitor progress and make necessary adjustments - this helps you stay motivated and see how far you've come.

10. Rest and Recovery

Don't underestimate the importance of rest. Ensure you get adequate sleep and include rest days in your routine to allow your body to recover and grow stronger.

Proven Strategies for Fat Loss and Muscle Gain - sleep and adequate rest
Possibly most important of all, adequate sleep and recovery is crucial for fat loss and muscle gain

11. Balanced Diet

Include a variety of nutrients in your diet. Healthy fats, complex carbohydrates, and micronutrients are all crucial for overall health and fitness. A balanced diet supports your body in building muscle and losing fat efficiently.

By following this cheat sheet, you can effectively manage your nutrition and support your fitness goals. Consistency is key, and with these tips, you'll be on your way to achieving fat loss and muscle gain in no time.

Proven Strategies for Fat Loss and Muscle Gain - balanced diet is all you need
Don't overthink it - you'll likely be totally aware already what a balanced diet looks like!

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