Chapter 1: Embracing Style as You Age

Your days of being a dapper gentleman need not be behind you, my friends…

Even at 46, I find motivation in looking sharp in a t-shirt. There’s something universally appealing about a man with strong arms sporting a well-fitted tee. While staying healthy and fit is essential, let’s be honest: a significant part of our motivation is to continue looking good in our clothing—both on and off.

Thus, I want to share some essential insights on:

1. How to effectively train your upper body and arms after 40 to fill a t-shirt nicely.
2. Simple strategies to lower body fat, preventing an unflattering fit.
3. How to select a t-shirt that showcases your hard-earned physique.

Why You Should Aim for a V-Taper

To achieve that enviable upper body silhouette, you should focus on:

• Wider shoulders (not rounded)
• A developed upper back
• Eliminating excess chest fat
• A waist that is narrower than your chest

These characteristics create the ideal upper body shape for a t-shirt. Without this structure, you may find yourself in one of two scenarios: either wearing a fitted t-shirt that highlights unwanted fat or opting for a loose-fit tee that hides your arms and lacks shape.

Next, I’ll touch on some straightforward dietary habits that can help you minimize that “padding,” alongside effective T-shirt Torso exercises such as:

• Shoulder Flyes for broader shoulders
• Incline Bench Press to shape your chest
• Barbell Shrugs for upper back development

Building Great Arms: Beyond Biceps

To achieve impressive arms, it’s essential to remember that the biceps are just one of the three key muscles to focus on.

Here's a visual breakdown of the arm muscles we need to target:

While biceps training is important, it’s the triceps that can significantly enhance the size and girth of your upper arms. Don’t forget to strengthen your forearms as well, particularly the Brachioradialis, to avoid the “inverse Popeye” look of skinny forearms paired with bulky upper arms.

By addressing all three muscle groups, you’ll develop arms that you’ll be proud to show off in your t-shirt. Need a workout structure to achieve this? You can receive a complimentary muscle-building program designed for those over 40, including arms and torso exercises, by signing up for my free 4-day video course, Operation Handsome Gentleman.

Shedding Belly and Chest Fat

Many active individuals have built muscle under layers of “padding” that can obscure their physique. As we age, weight gain often creeps in due to:

• The convenience of processed foods
• Treating ourselves to indulgent snacks after a long day
• A slower metabolism from a more sedentary lifestyle

While I’m not a fan of trendy diets, there’s a straightforward method to help you shed those extra pounds and fill that t-shirt nicely:

1. Stick to three meals a day—no snacking; being a bit hungry is fine.
2. Focus on protein and fruits/vegetables for breakfast and lunch.
3. Dinner can be flexible, but be mindful of portion sizes.
4. Avoid calories post-dinner.
5. Incorporate walking into your routine—errands, weekend hikes, etc.
6. Allow for some flexibility on weekends.

This approach consistently works for me and my clients when we need to lose weight without feeling deprived.

Choosing the Right T-Shirt

Assuming you’ve put in the effort to lose weight and build your physique, the final step is selecting a t-shirt that flatters your shape.

Take a look at the image below—does that man appear fit?

The sleeves cover too much of the upper arm, the midsection is overly loose, and there’s excess fabric under the arms.

Instead, aim for a style that:

• Fits snugly around the chest and shoulders
• Features shorter sleeves (but not excessively so) to showcase the arms
• Offers a slightly looser fit around the midsection if you’re still in the weight-loss phase

Like this:

Now that’s a man who knows how to wear a t-shirt! While he might benefit from a bit more arm size, the fit across the upper body is excellent while still allowing for some room around the waist.

T-Shirt Mastery 101

To enhance your physique, focus on making your torso and arms more muscular. Take small, actionable steps over the next few months to reduce any belly and chest fat, eliminating that “padding.”

Once you’ve built confidence in your appearance, don’t hide your hard work under an oversized t-shirt!

People appreciate a well-defined look, so the best way to showcase your dedication is by selecting a t-shirt that highlights the impressive physique you’ve developed.

As a Fitness & Lifestyle Coach for men over 40, I’ve curated some fantastic FREE guides for older gentlemen, including the DadBod Overhaul workout program and the Men Over 40 Supplements Guide—available for download here.

Chapter 2: Style Tips from Experts

This video, "11 Best Style Tips For Older Guys," provides valuable fashion advice tailored to older men. Discover how to elevate your style effortlessly!

In "8 Style MISTAKES Older Men Make & How To Fix Them," learn about common fashion pitfalls and how to avoid them for a more polished appearance.