I have clients of all ages whose main objective is lose weightand later keep off. Even though they are from different age categories, the principles remain the same: eat in a calorie deficit, do regular strength training, and do cardio on days off.
With strength training exercises, you want to focus on compound lifts and improving performance each week. You can do this by lifting heavier weights, performing reps, resting less, or doing all of the above. And as for his cardio When it comes to exercise on your favorite machine or do your favorite aerobic activity for at least 20 to 30 minutes. If you do these things consistently, you’ll be well on your way to losing some weight.
However, Lose weight-and agreement losing weight—can get more difficult as you get older, and you may need to incorporate a few extra strategies, activities, or tricks to help you move the needle. But don’t worry, because if you’re in your 50s, we’ve got you covered with five of the best-kept secrets for weight loss. Check them out below, and then be sure to read The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
One way to keep losing weight and burning off stubborn body fat is to incorporate fasted training. To keep things simple, fasting consumes no calories (from liquid or food) within a given time period. When you train fasted, your growth hormone levels can increase. (And according to Prospect Medical, getting into some exercise on an empty stomach is considered correct, and is really good for optimizing your hormones.) This will help increase your fat lossassuming you’re still eating in a calorie deficit.
An easy way to incorporate training on an empty stomach is to exercise on an empty stomach or 2-3 hours before eating. If you’re a breakfast person who works out in the morning, you can train first thing in the morning, wait a while, and then go to your first meal.
Related: Secret Exercise Tricks to Reduce Belly Fat Fast, Trainer Says
If you’re used to lifting weights regularly, one type of movement you can add to your routine is powered carries, such as the farmer’s walk or the baggage carry.
These loading exercises engage the entire body and require a good amount of core strength. They can also be used as a conditioning exercise, which can help you burn more calories and lose weight.
Start with the carry case. Hold a heavy dumbbell at your side, keeping your chest high, core tight, and spine neutral. Squeeze your abs tight, then start walking, under control, for 50 to 100 feet. The weight will try to pull you to one side, but resisting it will make your core work. Once you complete the distance, turn around, shift your weight to your other hand, and walk back to the start. However, do this three times.
In addition to carries, you can also add some sort of finisher to the end of your workouts. Something as simple as a bodyweight circuit can be enough to burn extra calories and increase excess post-exercise oxygen consumption (EPOC). Here is an example:
Bodyweight Squat
Keeping your chest up and core tight, push your hips back and squat down until your quads are parallel to the floor. Drive through your heels and hips to return to standing, flexing your quads and glutes to finish. Do 15 repetitions.
Alternate reverse lunge
Move #2 in this finishing sequence is the alternating reverse lunge. Start by taking a long step back with one leg. Firmly plant your heel down, then lower yourself until your back knee touches the ground. Push through your front leg to come back up, then repeat on the other side. Do 8 reps on each leg.
Bodyweight Hip Thrust
On the third movement of this finisher, you’ll place your upper back on a bench or sturdy surface with your feet in front of you. Keeping your core tight and your chin tucked, lower your hips (under control), then drive through your heels to lift your hips until they’re almost parallel to the floor. Squeeze your glutes hard at the top, then lower before doing another rep. Do a total of 10 reps.
Related: Sleeping much longer will help you lose weight, according to a new study
If you’re used to doing the same number of sets and reps in your training program, changing that can be a great way to challenge your body and force it to work harder. This will allow you to burn more calories and build more muscle. Plus, it can give you a motivational boost if you’re lacking.
Take your current set and rep scheme and flip it on its head. For example, if you’re used to working in the higher rep zone, like 10-15, you can switch it up and work in the 6-8 rep range.
One way to increase your calorie burn and help you continue to lose weight is to incorporate cardio between your rest period while strength training. It should be an activity that you can do at a low intensity for at least 60 seconds. Some examples would be stationary biking, jumping rope, or even a brisk walk. It might not seem like much at first, but if you do this over the course of your entire workout, you’ll end up burning a fair amount of calories and breaking a sweat.
Related: The “Silly Little Walk” trend will be your new favorite outdoor workout
