Martins Zalitis

10+ Year Coach | BSc Strength & Conditioning @yourstmarys | MSc Sport & Exercise Nutrition @uniwestminster | Helping male adults lose fat, build muscle & rehab

[Martins Zalitis @martinszall]

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I’m a coach with 10+ years of real-world experience.

BSc Strength & Conditioning @yourstmarys
MSc Sport & Exercise Nutrition @uniwestminster

Never stopped studying and applying the latest science through every year of coaching.

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[Martins Zalitis @martinszall]

@luisomor You sure about that mate?😂

[Martins Zalitis @martinszall]

@DeanTTraining @sagelovebars Couldn't say it better mate

[Martins Zalitis @martinszall]

@sagelovebars @DeanTTraining How on earth can you find a loaded spinal flexion during this movement?

[Martins Zalitis @martinszall]

@Devsthetix Arms way too narrow and too much flexion at the elbow joint. Looks more like brachioradialis/biceps exercise to me.

[Martins Zalitis @martinszall]

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To summarise:
Pick a training plan and stick to it for 12–16 weeks
- Focus on getting stronger over time
- Eat at maintenance or in a small deficit
- Hit ~2g of protein per kg of body weight
- Sleep 7–9 hours per night

If you’re a beginner or intermediate lifter, this approach works very well, even after 30. If you want a simple, structured plan built around your schedule and recovery, just DM me “READY”.

[Martins Zalitis @martinszall]

How to Build Muscle While Losing Fat After 30 (Beginner & Intermediate Lifters)

[Martins Zalitis @martinszall]

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Prioritise sleep and recovery

Sleep is often the missing piece.

If you’re not sleeping well (ideally 7–9 hours), your body will struggle to build muscle and recover from training. Poor sleep also increases hunger and cravings, which makes fat loss harder.

Training hard + eating enough protein + sleeping well is what actually drives results.

[Martins Zalitis @martinszall]

Kcal deficit should be coming from reducing total daily energy intake, not by increasing your daily cardio levels. Long steady state cardio has been shown to increase systematic fatigue more than short, high intensity bouts of cardio with a caveat that the volume of HIIT is adjusted for one’s physical preparedness.

[Martins Zalitis @martinszall]

@FitnessEmpiree Potentially slower progress. If we oversimplify - better cardio, better recovery with a caveat that both modalities are programmed properly. As too much cardio at the wrong time can impair muscle hypertophy (AMPK inhibits mTOR), again, oversimplifying but you get the point.

[Martins Zalitis @martinszall]

@Devsthetix 10-15g. Dosage should be relative to your body weight.

[Martins Zalitis @martinszall]

@Devsthetix As simple as that mate, yet most of the people struggle to follow through.

[Martins Zalitis @martinszall]

@ChamberofFit Solid tips mate.

[Martins Zalitis @martinszall]

Which of these 5 mistakes are you making right now?

Drop the number in the comments 👇

If you want help fixing them with a proper plan, just DM “ready”.

[Martins Zalitis @martinszall]

Most men over 30 who struggle to lose fat aren’t failing because of “bad genetics.” They’re usually making the same few mistakes on repeat. Here are the 5 biggest ones I see with clients:
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[Martins Zalitis @martinszall]

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5. Starting with an aggressive calorie deficit and having zero flexibility.

Many men go straight into a big deficit (700–1000+ kcal) with high motivation.

The problem? Motivation fades, cravings increase, and most people eventually binge. This usually leads to quitting.

A smarter approach is to start with a moderate deficit (300–500 kcal) and build in planned flexibility (like one higher-calorie meal per week). This is much more sustainable long-term.