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Parenting is tough, but being a dad of children with autism spectrum disorder (ASD) often means navigating an entirely different level of challenges. Between appointments, sensory meltdowns, and the constant need for structure, it’s no wonder fitness goals often take a backseat. If you’ve been struggling to stay consistent in your fitness journey, you’re not alone. Here’s a look at the unique circumstances that make it harder—and why it matters.<h3>What Are the Effects on Parents Having Children with Autism Spectrum Disorder?</h3> Let’s start with the obvious: raising children with ASD can be physically and emotionally exhausting. Studies show that parents of children with ASD often experience higher levels of stress, disrupted sleep, and less time for self-care compared to other parents. For dads, this often translates into neglecting their own health in favour of managing the needs of their family.<figure id="figure-bqd9njvswvm48gyonp"><img id="bqd9njvswvm48gyonp" src="https://cdn.durable.co/media/22VxJ4IC3sOFsBzOB0HXZ6npY5cRFsB94gISXY5Ea2YUYhRM3cl83PDJH0fNZDg2.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 50% 10%;" data-corners="default" data-aspect="16:9" data-caption="James, Dad of 2 ASD boys - getting it done where possible. " data-positionx="50%" data-positiony="10%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/media/22VxJ4IC3sOFsBzOB0HXZ6npY5cRFsB94gISXY5Ea2YUYhRM3cl83PDJH0fNZDg2.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 50% 10%;"><figcaption class="body-normal text-gray-500 mt-2">James, Dad of 2 ASD boys - getting it done where possible.</figcaption></figure>But here’s the thing—your well-being directly impacts your ability to support your family. When you’re constantly running on empty, it’s not just your physical health that suffers; it’s your mental resilience, your patience, and your ability to be fully present for your kids.<h3>How Do Dads Work Out?</h3> For many dads, workouts become a game of “fitting it in when you can.” Maybe you grab a quick session after the kids are in bed or squeeze in a run while they’re at therapy. The reality is, this approach often lacks structure, which can lead to inconsistent results and frustration.<blockquote>What’s often missing isn’t motivation but a clear plan that works with your lifestyle. </blockquote>Traditional fitness advice might tell you to hit the gym five days a week, but let’s be honest—who has the time? The key isn’t doing more; it’s doing better. This is where tailored programs like the <a data-mce-href="https://brettsizeland.com/launchpad" href="https://brettsizeland.com/launchpad">Launchpad Program</a> come in. Designed for busy dads, it focuses on efficiency and consistency, helping you make progress without sacrificing time with your family.<h3>Why Don’t Traditional Training Programs Work for Dads of ASD Children?</h3> Traditional fitness programs often assume a level of predictability in your schedule that simply doesn’t exist for dads of ASD children. You’re dealing with constant demands, unexpected disruptions, and the mental fatigue of always being “on.”<figure id="figure-xiovekauwm48h0s3a"><img id="xiovekauwm48h0s3a" src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/1erLyyVhmLaV815vWyyoto4OkcH91ybYej2kLAvhvjnxBJaeNTzXXiwP49Yl2GIH.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 45% 35%;" data-corners="default" data-aspect="16:9" data-caption="Emotional exhaustion is worse than any physical fatigue" data-positionX="45%" data-positionY="35%" data-fullWidth="false"/><figcaption class="body-normal text-gray-500 mt-2">Emotional exhaustion is worse than any physical fatigue</figcaption></figure>These programs also don’t address the mindset challenges unique to dads in your position. It’s easy to feel like your fitness goals are selfish when so much of your energy is needed elsewhere. But this perspective can be counterproductive. Prioritising your health doesn’t just benefit you—it benefits your entire family by giving them a healthier, more energised, and less stressed version of you.<h3>Why This Matters</h3> Consistency is key to achieving any fitness goal, but it’s not about perfection—it’s about adapting. A program that acknowledges your unique circumstances and offers flexibility is essential for long-term success.If you’re ready to stop spinning your wheels and start seeing progress, the <a data-mce-href="https://brettsizeland.com/launchpad" href="https://brettsizeland.com/launchpad">Launchpad Program</a> is built with dads like us. It’s not just a workout plan; it’s a strategy for staying consistent, building resilience, and becoming the strongest version of yourself—for both you and your family.

Why Fitness Feels Impossible as a Dad of ASD Kids (And How to Fix It)

Fatherhood comes with its challenges, but being a dad of children with additional needs can add an entirely different layer of complexity. For many dads, balancing the responsibilities of parenting with self-care and confidence can feel like an uphill battle. It’s not just about appearances—it’s also about performance, energy levels, and the feeling that you’re always “on duty.” If this resonates, you’re not alone. Here’s why these struggles often arise and what can be done to overcome them.<h3>The Silent Struggles of Dads</h3> As dads, we’re often expected to be the rock for our families—a role that can be as rewarding as it is demanding. For fathers of children with additional needs, this expectation often comes with added stress, sleep deprivation, and less time for self-care. Over time, these factors can chip away at your self-esteem and confidence, both physically and emotionally.Physical Appearance: It’s easy to let your health slip when you’re busy managing appointments, therapies, and the daily needs of your children. The mirror might reflect someone you barely recognise—a dad who’s tired, out of shape, and no longer feeling his best. Performance Anxiety: Beyond appearances, there’s the pressure to “do it all.” Whether it’s excelling at work, being present at home, or maintaining your role as a supportive partner, the weight of expectations can leave you feeling like you’re falling short. <h3>Why Self-Esteem Suffers</h3> The struggle with self-esteem often comes from putting everyone else first and leaving little time or energy for yourself. But here’s the truth: prioritising your health and well-being isn’t selfish—it’s necessary. A strong, confident dad is better equipped to handle the challenges that come with raising children with additional needs.One major hurdle is guilt. Many dads feel guilty taking time for themselves, whether that’s heading to the gym or carving out moments to recharge. This guilt, combined with exhaustion, can lead to neglecting your own needs entirely.<h3>Rebuilding Confidence as a Dad</h3> The good news? Small, intentional steps can make a huge difference in how you feel about yourself. Here’s where to start:Reclaim Your Health: Fitness isn’t just about aesthetics—it’s about building energy and resilience. Even short, consistent workouts can improve your physical appearance and boost your confidence. If you’re unsure how to start, the Launchpad Program is designed for busy dads who need quick, effective solutions to rebuild their strength and confidence.<blockquote> Set Realistic Goals: You don’t need to train like an elite athlete. Focus on achievable goals, like getting stronger, improving mobility, or losing a manageable amount of weight. Small wins build momentum and self-belief.</blockquote> Challenge Negative Self-Talk: Recognise when you’re being overly critical of yourself. Celebrate your successes, even the small ones, and remind yourself of the positive impact you’re making as a dad. Ask for Support: Whether it’s from a coach, a community, or your partner, you don’t have to go it alone. Support systems help you stay accountable and motivated.<h3>Confidence Starts with Action</h3> Struggling with self-esteem as a dad of children with additional needs is more common than you think, but it’s not a permanent state. By taking small, consistent steps to prioritise your health and well-being, you’ll not only feel better about yourself—you’ll also become an even stronger, more present father.If you’re ready to take that first step, the <a data-mce-href="https://brettsizeland.com/launchpad" href="https://brettsizeland.com/launchpad">Launchpad Program</a> offers a tailored approach to help dads like you reclaim their confidence, strength, and energy.

Rebuilding Self-Esteem as a Dad of Children with Additional Needs

Losing weight as a dad is challenging enough, but when you’re raising children with additional needs, it can feel nearly impossible. Between managing family responsibilities, work, and life’s unpredictability, finding time to prioritise your health often slips to the bottom of the list. However, weight loss doesn’t have to mean hours in the gym or complicated meal plans. With the right approach, you can make sustainable progress even amidst the demands of family life.<h3>How Can a Busy Dad Lose Weight?</h3> The key to losing weight as a busy dad is focusing on small, consistent changes that fit into your lifestyle. Forget about extreme diets or punishing workouts—you simply don’t have the time for that, and let’s be honest, neither do I. Instead, start with these steps:<ul style="list-style-type: square;" data-mce-style="list-style-type: square;"><li>Calorie Awareness: You don’t have to meticulously track everything, but having a general idea of your calorie intake is crucial. Start by swapping high-calorie snacks for lower-calorie, nutrient-dense options.</li></ul> <ul style="list-style-type: square;" data-mce-style="list-style-type: square;"><li>Incorporate Strength Training: Building muscle isn’t just for aesthetics—it also increases your metabolism, helping you burn more calories even at rest. If time is tight, try short, efficient workouts like those in The StrongDad Program, designed specifically for busy fathers. </li><li>Plan Ahead: Prepping meals and scheduling workouts at the start of the week ensures you stay consistent, even when life gets chaotic.</li><li>Include Your Kids: Family walks or home workouts can double as quality time while keeping you active.</li></ul><h3>How Do I Lose Weight If My Family Isn’t Supportive?</h3>It’s tough when your family isn’t fully on board with your weight-loss journey. You might feel guilty about taking time for yourself, or tempted by less-than-healthy food options in the house. To stay on track, focus on your C.O.R.E.:C – Communicate Your Goals Be open with your family about why losing weight is important to you. Explain how improving your health benefits everyone—not just you. A healthier, stronger you means more energy, better resilience, and the ability to be more present for your loved ones.O – Own Your Choices Even if you can’t control what’s on the family menu, you can take charge of your own portions and food choices. Small adjustments, like adding more vegetables to your plate or skipping seconds, can make a big difference over time.R – Rely on Support Sometimes, going it alone can feel impossible. Seeking external guidance, like personal training or a structured program, gives you the accountability and tailored advice you need to stay consistent.E – Energy for All Remind yourself that your journey to better health doesn’t just serve you—it serves your family too. More energy, improved mood, and greater strength all lead to a better quality of life for everyone under your roof.By focusing on your C.O.R.E., you can stay grounded in your weight-loss goals, even when faced with family challenges. Remember, prioritising yourself isn’t selfish—it’s an investment in the people you care most about.<h3>How Long Does It Take to Lose Weight? Especially with Family Responsibilities?</h3> The honest answer? It depends. A sustainable rate of weight loss is 0.5–1kg per week, but the timeline varies based on your starting point, consistency, and challenges like sleep deprivation (more on that shortly). The good news is, every small step adds up. Progress may feel slower when juggling family responsibilities, but patience and persistence will get you there.<h3>Does Sleep Deprivation Make a Difference?</h3> Absolutely. Sleep deprivation can wreak havoc on your hormones, increasing hunger and reducing your willpower to stick to healthy habits. As a parent of children with additional needs, disrupted sleep might feel inevitable. Focus on controlling what you can—create a calming evening routine and prioritise rest whenever possible. And remember, a little exercise goes a long way in improving sleep quality.<h3>Take Control of Your Weight Loss Journey</h3> Losing weight as a dad with family responsibilities may be challenging, but it’s not impossible. By focusing on small, impactful changes and seeking support when needed, you can achieve your goals without compromising on what matters most. If you’re looking for a tailored program that fits your life, The StrongDad Program or personal training can help you get there.&nbsp;

How to Lose Weight as a Dad of Children with Additional Needs

I’m 43 and spent years as a professional MMA fighter. A lifetime of wrestling, MMA training, and the occasional football game on dodgy pitches has left my right knee, well… let’s just say it’s not in peak condition (that’s not a medical term, but it fits). With no ACL and degenerative arthritis, my knee has been through the wringer.<blockquote> Despite this, I still enjoy Brazilian Jiu-Jitsu, Thai boxing, and other martial arts, while trying to stay strong and look half-decent—hairline struggles and all. </blockquote>If your knees are holding you back from reaching your ideal physique or fully enjoying your sport, it’s time to rethink how you train.<figure id="figure-ll5gi1331m3q381fc"><img id="ll5gi1331m3q381fc" src="https://cdn.durable.co/blocks/187vfdl8BmZhCptToRap8Gm1C7v7E3XIcuEA1zUuZwgfbJ5zb0thRKFoQQ54dP4X.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="BJJ: All fun and games until someone tries to detach your leg" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/><figcaption class="body-normal text-gray-500 mt-2">BJJ: All fun and games until someone tries to detach your leg</figcaption></figure>Living with no ACL, degenerative arthritis, and the prospect of a knee replacement isn’t exactly what I’d call ideal. But it hasn’t stopped me from training my legs. Over the years, I’ve found ways to adapt my workouts to stay strong while avoiding unnecessary pain or further damage. If you’re in a similar position—dealing with long-term knee pain or recovering from an injury—here’s what I’ve learned about training legs safely and effectively.<h3>Should I Continue to Work Out with Knee Pain?</h3> First, let’s address the elephant in the room. Should you even bother training legs when your knees feel like they’ve seen better days? The short answer is yes—if you’re smart about it. Avoiding all leg exercises can lead to muscle imbalances, reduced strength, and even worse joint stability. The key is finding movements that strengthen the muscles around the knee (like the quads, hamstrings, and glutes) without aggravating the joint.I’ve personally had great success with sled work. The sled allows me to load my legs without putting undue stress on my knee. There’s no eccentric loading—meaning no harsh impact on the joint—and I can still build strength and size.<h3>How Do I Know If I’ve Permanently Damaged My Knee?</h3> This one’s tricky because the signs aren’t always obvious. For me, the combination of no ACL and arthritis made it pretty clear that my knee was far from healthy.&nbsp;<blockquote>My MRI revealed complete cartilage loss in my knee joint, leaving it effectively bone-on-bone.</blockquote> If you’re concerned about permanent damage, pay attention to persistent swelling, instability, or pain that doesn’t improve with rest. Speak to a specialist to understand your specific situation. In the meantime, focus on exercises that improve strength and stability without causing pain.<h3>My Go-To Leg Exercises for Knee Pain</h3> Here’s a list of exercises I regularly use to train legs while managing my knee condition:Sled Pushes and PullsWhy they’re relevant: These are my absolute favourite for building leg strength without aggravating the knee. They’re joint-friendly, scalable in intensity, and work the entire lower body, including the glutes, quads, and hamstrings.<figure id="figure-x9mt4js479m3q34asg"><img id="x9mt4js479m3q34asg" src="https://cdn.durable.co/blocks/29Nv3WEkYtfSlJXsNN2ejccbG8FYaNO7nSnwsj9yRpN0wDa7jJE5tLb4I8RUykah.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="Sled push: Gamechanger for building strength without the pain" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/29Nv3WEkYtfSlJXsNN2ejccbG8FYaNO7nSnwsj9yRpN0wDa7jJE5tLb4I8RUykah.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">Sled push: Gamechanger for building strength without the pain</figcaption></figure> Leg Press (with Controlled Range of Motion)Why they’re relevant: By limiting the range of motion, you can avoid putting too much stress on the knee joint while still targeting the quads and hamstrings. Romanian Deadlifts (RDLs)Why they’re relevant: RDLs target the hamstrings and glutes while minimising knee flexion, making them ideal for building posterior chain strength without straining the knee.<figure id="figure-apv4jf972gm3q32lh5"><img id="apv4jf972gm3q32lh5" src="https://cdn.durable.co/blocks/10uhSJUXUDptOxnbCOTN8iKu4cKKr894wCcDHNmpH5GJvWm4u7jV6q9T9XJzN2MP.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="Tip: Use straps when doing these so your grip doesn't fatigue" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/10uhSJUXUDptOxnbCOTN8iKu4cKKr894wCcDHNmpH5GJvWm4u7jV6q9T9XJzN2MP.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">Tip: Use straps when doing these so your grip doesn't fatigue</figcaption></figure> Step-Ups (Low Box)Why they’re relevant: Using a lower box reduces the knee’s range of motion, making this a safer option. It’s great for building single-leg strength and balance. Glute Bridges or Barbell/Machine Hip ThrustsWhy they’re relevant: Strong glutes play a crucial role in stabilising the knee. These exercises are effective, low-impact, and using the machine or barbell you can really get some heavy work through the glutes. This is a staple in my program (even though it looks like dry humping a barbell - I am too old to care what people think)&nbsp; Isometric Wall Sits (Modified Duration)Why they’re relevant: Wall sits strengthen the quads without requiring movement, which can help stabilise the knee. Keep the duration short and manageable to avoid aggravating the joint.<figure id="figure-pmm44l414jm3q30ccd"><img id="pmm44l414jm3q30ccd" src="https://cdn.durable.co/blocks/29laax62n6blc0vL9Nkolxa8cAUz8Ik37jsgIMYzOTyhGPxFDgmzBFOHFevqWWCV.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="Wall sit: A simple effective way to fight against knee pain" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/29laax62n6blc0vL9Nkolxa8cAUz8Ik37jsgIMYzOTyhGPxFDgmzBFOHFevqWWCV.png" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"><figcaption class="body-normal text-gray-500 mt-2">Wall sit: A simple effective way to fight against knee pain</figcaption></figure> What Exercises Should You Avoid If You Have Knee Pain? While I’m all for adapting movements, some exercises are more trouble than they’re worth. Deep squats, lunges with excessive forward knee movement, and high-impact activities like jump squats tend to put unnecessary strain on the joint. Avoid anything that causes sharp pain or instability.<h3>How to Fix Long-Term Knee Pain</h3> Fixing long-term knee pain often involves more than just exercise. Strengthening the surrounding muscles, improving mobility, and focusing on low-impact movements are critical steps. Beyond that, consider consulting a physiotherapist to address underlying issues. For me, building strength with joint-friendly exercises has been a game-changer. Sled pushes, in particular, allow me to keep training my legs and maintaining muscle, even when squats are off the table.If you’re a martial artist battling dodgy knees like mine and want to keep training, stay strong, and look your best without making things worse, I’ve got you covered. My online coaching program is designed specifically for people like us—tailored workouts that build strength, improve mobility, and let you keep doing what you love without pushing your knees to breaking point.Get in touch here to learn more and start training smarter today.

Training Legs with Dodgy Knees: My Survival Guide

Receiving an autism diagnosis for your child can feel like stepping into a new world—one that often comes with unique challenges, questions, and changes to your life as a parent. Adjusting to this reality isn’t just about finding the right support for your child; it’s also about learning how to cope, care for yourself, and maintain your own health and fitness amidst new demands.<blockquote>Personally after my boys diagnosis, I suffered with poor mental health eventually being diagnosed with PTSD. </blockquote>I still have to manage my own mental health closely, and the impact this has on your physical health cannot be underestimated.&nbsp; Here are practical ways to navigate life after an autism diagnosis and how to stay physically and mentally strong along the way.<h3>How to Cope with Your Child Being Diagnosed with Autism</h3> The initial diagnosis is often overwhelming. You might feel a mixture of shock, worry, and even grief for the life you imagined for your child. These feelings are natural, and definitely something that I felt deeply. The key to coping with them is giving yourself permission to feel without judgment. Many parents find that connecting with support groups, therapists, or even close friends who understand can provide a tremendous sense of relief and perspective. Often you feel completely isolated and alone, and yet, there are many people out there going through a similar situation. You just have to find them.&nbsp;Maintaining routines, especially around your own health and fitness, is crucial during this time. It's probably the last thing you feel like doing, but by setting aside even 20 minutes a day you can make a difference in managing emotions and stress.<h3>How to Cope with Life with Autism</h3> As you settle into daily life with autism, new patterns will emerge. Structure and consistency are essential not only for your child but for you as well. Creating predictable routines can help you manage the day-to-day challenges and build a sense of stability. It may also mean prioritising time differently—possibly reducing work hours or focusing on tasks that allow for more flexibility.We have had to completely re-assess what our work and family life looks like. I have stepped back from many businesses to help care for the boys. Financially it has been a strain, but there is light at the end of the tunnel.&nbsp;<blockquote>Personally I took a complete career reversal, moving back into the fitness industry having been away from it for years.&nbsp;</blockquote>Don’t lose sight of your own needs. Staying physically active is one of the best ways to maintain the energy and resilience required for parenting. <h3>How Do You Cope with an Autistic Child?</h3> Coping with an autistic child is a long-term process that evolves with your child’s development. Patience and flexibility are crucial. Every child with autism is different, so finding the right approaches to communication, learning, and play takes time. You may need to adjust your expectations and redefine what success looks like, especially in terms of development. This in itself can be painful&nbsp; expeirence and requires a lot of resilience.&nbsp;The physical demands of this journey can be taxing. Regular exercise and good nutrition aren’t just about keeping up appearances—they’re about keeping up your stamina and mental health. regular training can provide a needed sense of accomplishment when other areas feel challenging. I always tell myself - this is the ONE THING I can be in charge of.<h3>How Will an Autistic Child Change My Life?</h3> Life with an autistic child will bring new insights and different kinds of rewards. <blockquote>I found that my perspective on success, happiness, and fulfilment changed profoundly. </blockquote>You’ll likely develop new patience and empathy, and you may even find yourself motivated to stay healthier and stronger to support your child fully.While the journey can be demanding, it doesn’t mean losing sight of your own sense of self. Finding ways to stay active, focus on positive routines, and care for yourself ensures that you have the energy and resilience to be the best parent you can be.I hope this short blog offers some comfort and perspective to anyone reading it. I'm not an expert—just a parent sharing my personal experience. Raising autistic twins has been a challenging journey, both emotionally and physically. Every day, I remind myself to keep perspective, to embrace patience, and to find joy in the small wins that come our way. Each step forward, no matter how small, is a reminder of the progress we’re making together. I hope my story resonates and reassures you that you’re not alone on this path.If you’re reading this and you’re raising a child with ASD, know that you’re not alone. Some days feel easier, and some don’t—but each day shapes you into a stronger, more resilient parent. This journey may not always go as expected, but you’ll find a deeper well of patience, empathy, and courage than you ever knew you had. Remember, you’re growing alongside your child, and together, you’ll discover new ways to thrive. &nbsp; Programs designed with busy parents in mind can be especially helpful. For instance, My StrongDad Program offers workouts tailored for fathers who need to stay strong without spending hours in the gym. By focusing on strength and endurance, you’re better equipped for both the physical and emotional aspects of parenting.

Staying Strong After Your Child’s Autism Diagnosis

Turning 40 can feel like crossing an invisible line: body fat clings more stubbornly, and muscles seem to need a written invitation just to stay where they are. But is it genuinely harder to lose body fat over 40, or is that just another excuse we like to use? The truth lies in focusing on the basics: calories, macros, and a few big-ticket strategies for efficient fat loss and muscle retention. <figure id="figure-gobzmk4vhgm33kggci"><img id="gobzmk4vhgm33kggci" src="https://cdn.durable.co/blocks/8azoiYYN29Mj9ik8BWEnbtH4UWHQ95s8U3owNCUYMR2FUceVAd5gjabeszRziRNd.png" alt="Athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at home" title="Athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at home" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 50% 20%;" data-corners="default" data-aspect="16:9" data-caption="43 yrs Down from 105kg to 97kg (pictured)" data-positionx="50%" data-positiony="20%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/8azoiYYN29Mj9ik8BWEnbtH4UWHQ95s8U3owNCUYMR2FUceVAd5gjabeszRziRNd.png" data-mce-style="aspect-ratio: 16/9; object-position: 50% 20%;"><figcaption class="body-normal text-gray-500 mt-2">43 yrs Down from 105kg to 97kg (pictured)</figcaption></figure><h3>Why Is It So Hard to Lose Weight After 40?</h3>When people talk about weight loss getting “harder” with age, what they’re really noticing is a reduced calorie burn. This can be due to a combination of factors, like a slowing metabolism and a dip in muscle mass. But the basic principle remains the same: if you consume fewer calories than you burn, you’ll lose weight. It’s the details that require a bit more attention at this age.For effective fat loss over 40, it’s critical to start with a calorie deficit that isn’t too extreme—think of it as gently nudging your body in the right direction rather than shocking it. Track your food intake for a week to understand your baseline, then adjust gradually. You’ll likely see that consistency beats intensity every time. If you’re unsure how to start, **[our personal training services](https://brettsizeland.com/personal-training-2)** offer guidance to ensure your calorie intake aligns with realistic goals.<h3>Why Macros Matter More After 40</h3>Now, let’s talk about macros. <blockquote>Protein becomes your best friend in your 40s, especially if you want to hold onto (or build) muscle. </blockquote>Think of protein as the foundation for muscle retention, which in turn supports a higher metabolic rate. Aim for around 1.6 to 2.2 grams of protein per kilogram of body weight daily to support muscle and manage hunger effectively. Protein helps you stay full longer, reducing the urge to snack and keeping your calorie intake in check.Fat and carbs also have their place but are more individualised based on your energy needs. Fat supports hormone health, which can be increasingly important with age. Carbs, meanwhile, provide fuel, especially for strength training. By balancing your macros effectively, you can fuel your workouts, support recovery, and keep cravings under control. <a data-mce-href="https://1bxw19u0v0p.typeform.com/to/FXOaimQY" href="https://1bxw19u0v0p.typeform.com/to/FXOaimQY">You can use this online calculator to work out your calories and macros</a> It can help tailor your macros to your needs and lifestyle, setting you up for success.<h3>&nbsp;Big Ticket Strategies for Fat Loss and Muscle Retention</h3>The beauty of training over 40 is that you don’t need fancy equipment or endless exercises—just a focus on the basics that deliver results. Big compound movements like squats, deadlifts, and bench presses allow you to work multiple muscle groups and burn more calories in less time. <blockquote>Strength training not only supports muscle retention but also keeps your metabolism more active, helping you burn calories even at rest.</blockquote>Consistency is king. Two to three strength sessions per week, paired with a calorie-conscious diet, is more effective than extreme diets or marathon cardio sessions. And yes, while cardio can be a useful tool for increasing calorie burn, it’s not the cornerstone of fat loss at this stage. The real benefits come from maintaining (and even building) lean muscle.&nbsp;<figure id="figure-v7sx5xj9xsm33l0pmv"><img id="v7sx5xj9xsm33l0pmv" src="https://cdn.durable.co/blocks/12nOEYQANjOE5gReKT7c5NI2ZYZhzOcGMPRTg3hO139iHpdsVSwhmlxeqmnD9JuF.png" alt="Happy family relaxing in the park" title="Happy family relaxing in the park" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="One Client's Fat Loss Journey. Over 40, 2 kids, and over 10kg in 12 weeks" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/12nOEYQANjOE5gReKT7c5NI2ZYZhzOcGMPRTg3hO139iHpdsVSwhmlxeqmnD9JuF.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">One Client's Fat Loss Journey. Over 40, 2 kids, and over 10kg in 12 weeks</figcaption></figure><h3>&nbsp;Is Weight Loss Slower in Your 40s?</h3>In many cases, yes—but “slower” doesn’t mean “impossible.” By focusing on calorie intake, macros, and efficient strength-based routines, weight loss in your 40s is not only achievable but can also be more sustainable than the quick fixes of the past. Adjust your mindset to see this as a long-term approach that supports health and vitality, rather than a quick drop on the scale.In the end, getting leaner over 40 isn’t about reinventing the wheel; it’s about sticking to proven methods that yield results. With a bit of patience, consistent effort, and the right guidance, your 40s can be a time of powerful, lasting transformation.

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