Frequently asked questions
I’m in my 30s/40s/50s+. Is it too late to start the program?
Absolutely NOT! Every week, at least a few people ask me if it’s too late to build muscle and get fit, and most are pleasantly surprised when I explain that it’s definitely not too late. How should people in their 40s and beyond go about it, though? Certainly they can’t eat and train like the 20-year-olds, right? Maybe not. Here’s what I’d recommend you to do:
Be a stickler for form - As you get older, you need to be more careful with how you exercise. Mistakes like rounding your back during deadlifts, letting your knees cave in during squats, or letting your elbows flare out during bench presses increase your risk of injury. And the older you are, the more risky these mistakes become.
Remember to take at least one day off from strength training each week. Two days off is even better - Don't underestimate how hard strength training is on your body. Even the young folks can't do it every day without wearing themselves out. Training hard six or seven days a week will make you really tired. Your sleep and workouts will get worse, and you'll keep feeling worse until you take a break and rest. To recover properly, take some time off from lifting weights each week and avoid replacing it with other intense activities.
Rest or deload from training more frequently - Even with a good workout plan and regular days off, your body needs a longer break every now and then. The older you get, the more often you need these breaks. People in their 20s might go up to 15 weeks, but those in their 40s and 50s may need a break every 4 to 6 weeks.
What should I expect in the first few weeks of the program?
In the initial weeks, you might feel a bit overwhelmed as you adapt to new routines and dietary changes. It's normal to experience some fatigue, but you should start seeing small improvements in your strength and endurance.
How often should I work out?
For most beginners, 3-4 days a week is a good start. This allows your body enough time to recover and gradually build strength without overtraining.
Can I still enjoy social events and eat out?
Yes, you can! It’s about balance. Plan ahead when possible, make sensible food choices, and don’t hesitate to enjoy a treat occasionally, keeping your overall goals in mind.
Do I need supplements?
Supplements can help fill dietary gaps but aren't necessary for everyone. Focus on getting your nutrients from a balanced diet first. If considering supplements, consult with a professional.
Will I see results quickly?
Results vary by individual, but generally, visible changes might take a few weeks to a few months. Consistency is key to achieving and noticing results.
I travel a lot. Can I still get results?
Yes, but planning ahead is key. Choose hotels near good gyms since hotel gyms often lack equipment, and plan your training times in advance. If you can't stick to your usual routine while traveling, that's okay. Any exercise is better than none, so do what you can, whether it's bodyweight exercises or cardio. Use the tips from this book to make the most of these workouts.
For your diet while traveling, you have three options:
Buy simple foods like cold cuts, rotisserie chicken, high-protein dairy, protein powder, protein bars, pre-cut veggies, fruit, and nuts from local stores or get them delivered with services like Ocado or Amazon Fresh. You can then prepare and eat these in your hotel room.
Use an app like MyFitnessPal to track your calories and macros. Make sure you eat enough protein and keep your calorie intake reasonable, especially if you're eating out or on the go.
Follow your hunger cues, ensure you're getting enough protein, and watch your calorie intake. This approach is fine for occasional trips, but if you travel a lot, you might find the first two options give better results.
What if I have to cut a workout short?
If you're short on time, do what you can, even if it's just the first two exercises. A little bit is always better than nothing.
Cutting workouts short occasionally isn't a problem. However, if it happens often, you might need to look at your schedule and priorities. If you do shorten a workout, don't worry about making it up next time—just continue as usual.
What can I do to be less hungry while cutting?
Here are three simple tips to help you feel less hungry and cut down on cravings:
Drink plenty of water. Not only is it good for your overall health and performance, but research also shows that drinking water, especially with meals, can make you feel fuller and reduce hunger.
Get enough sleep. You might not think of sleep as related to weight loss, but not getting enough can actually make you hungrier. Studies show that people who sleep only four hours a night eat almost 600 more calories the next day compared to those who get a full eight hours.
Eat slowly and with focus. Instead of quickly eating while you're on your phone, try taking smaller bites, chewing well, and really savoring your food. Turn off the screens and pay attention to what you’re eating and who you’re with. This can help you feel satisfied with less food and keep you full longer.