The Overlooked Factor in Cycling Weight Loss After 40

Cycling is more than just a workout—it’s a lifestyle. But as we age, things change. The usual “burn more than you eat” approach to weight loss doesn’t quite cut it, especially when you hit 40 and beyond. You may feel like you're putting in all the miles, but the results aren’t showing up as they used to. Sound familiar?

This week's newsletter shows how cyclists over 40 can approach weight loss with more strategy. It's about being smarter with your nutrition, fasting, and supplements, so you lose fat, preserve your performance, and feel strong on the bike.

Tip 1: Prioritize Protein for Muscle Preservation

Once we hit 40, maintaining muscle mass becomes a bigger challenge. You can ride for miles, but if you’re not eating enough protein, you’re at risk of losing muscle, and muscle is your metabolism’s best friend. As we age, preserving muscle is key to maintaining a high metabolic rate, which helps with fat loss.

Action Step: Aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. This could look like:

Lean meats like chicken or turkey
Fish (think salmon or mackerel)
Eggs
Plant-based options like beans, lentils, tofu, and quinoa

Rather than just chugging a post-ride recovery shake, focus on incorporating protein into every meal. Think of it like building a protective barrier for your muscles.

Takeaway: Make protein your priority. The more muscle you preserve, the stronger you’ll ride and the better your metabolism will perform.

Tip 2: Implement Strategic Fasting Periods

Fasting might sound intimidating, but for cyclists over 40, it can be a game-changer. As we age, our insulin sensitivity decreases, meaning our body doesn’t manage carbohydrates as efficiently as it once did. That’s where fasting can come in handy.

A 16/8 fasting schedule, where you eat within an 8-hour window and fast for the other 16, helps the body switch from burning sugars to burning fat, enhancing fat loss. Not to mention, it can improve cognitive function—so you’re sharper mentally, too!

Action Step: Try aligning your fasting schedule with your training. For example, if your riding window is early morning, you can break your fast after the ride and eat for 8 hours, focusing on nutrient-dense foods. Start with one or two days a week to see how your body reacts.

Takeaway: Timing your meals can improve insulin sensitivity and promote fat-burning without sacrificing your ride quality.

Tip 3: Use Supplements to Support Your Metabolism

As we age, our body's natural processes start to slow down, including metabolism. While a well-balanced diet should always be your foundation, supplements can give your metabolism that extra push to keep it revved up, especially post-40.

Here are a few to consider:

Green Tea Extract: Packed with catechins that may enhance fat oxidation.
Omega-3 Fatty Acids: These are great for overall health and support fat metabolism.
Vitamin D: Commonly deficient in adults over 40, but crucial for muscle function and metabolic health.
Magnesium: Essential for energy production and muscle recovery.

Action Step: Consult a healthcare provider before starting any new supplement routine, especially if you have existing health conditions. Supplements can be a game-changer when used strategically, but they should complement a balanced diet.

Takeaway: The right supplements can make a difference in supporting a healthy metabolism, muscle function, and overall well-being.

Final Thoughts

Weight loss after 40 isn’t about trying harder, it's about working smarter. Prioritizing protein for muscle preservation, using fasting strategically, and supplementing wisely can give you an edge, both on and off the bike.

By implementing these tips, you’re setting yourself up for more effective fat loss and stronger cycling performance. Give these strategies a try and remember—it’s about creating sustainable habits that fuel both your rides and your long-term health.

Whenever you're ready, here are the ways I can help you:

The Cycle Lean Blueprint: This comprehensive all-in-one product is everything you need to shed kgs and ride faster.
The Cycle Lean Coaching: Get ready to transform your fitness journey with our monthly membership program.
Personalized One-on-One Coaching: Get the results you are aiming for with our one-to-one service. Explore our tailored coaching options designed to help you reach your goals fast.