If that undesirable excess fat chilling around your midsection just doesn’t seem to budge, you’re not alone. How fearful, stubborn belly fat it can be a real buzz when you zip up your jeans or try to tuck your shirt in. But don’t worry, there’s are ways to get rid of a belly in your 40sYou just have to follow the proper tips and tricks and most importantly stick to them!
Many people have the goal of being in shape reduce belly fat-And for good reason. As you reach middle age, the extra weight is likely to gravitate toward your belly. Abdominal fat, also known as visceral fat, is associated with a large amount of potential health problemsincluding breast cancer, type 2 diabetes, cardiovascular disease, and even gallbladder surgery.
To get rid of a pot belly, you need to add a few key healthy habits to your routine, including eating a healthy diet and exercising regularly. cardio Y strength training. This may sound like a no-brainer, but it can be very easy to fall into the trap of staying sedentary, especially if you work from home. We are here to help with that.
One of the biggest mistakes people make when trying to lose belly fat is prioritizing cardio and crunches. Instead, you should do strength training at least 3 times a week, with an emphasis on compound movements. This is because strength training burns more calories, builds and maintains lean muscle mass, and raises metabolism. Of course, cardio and abdominal exercises have their place, but they should be more of an adjunct than the main focus of your workouts.
So, if you’re in your 40s and need help losing your belly, I recommend incorporating the following exercises into your routine. Check them out below, and then be sure to read The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Begin this exercise by holding a pair of dumbbells up to your shoulders. Keeping your chest up and core tight, squat down until your hips are parallel to the ground. Once you’ve gotten to that parallel position, drive through your heels and use the momentum of the squat to push the dumbbells up. Flex your triceps at the top, then lower the weight under control back to your shoulders before performing another rep. Complete 3 sets of 10 repetitions.
Related: The most effective exercises to reverse aging after 50, says a trainer
Assume a push-up position with a wide stance and a dumbbell in each hand. Keeping her core engaged and glutes engaged, she takes one hand and drives the weight up by driving her elbow toward her hip and squeezing her lats. Return the dumbbell to the ground, then perform a row with the other arm. Complete 3 sets of 6-8 reps for each arm.
Related: The #1 Cardio Workout to Accelerate Belly Fat Loss in Your 60s, Says One Trainer
From a standing position, plant your back foot on a bench or sofa and step out with the other foot about 2 to 3 feet from the bench. Hold a pair of dumbbells at your sides, then begin the movement by lowering your body down under control so your back knee is almost touching the ground and your front knee is in a runner’s lunge. Then use your weight to drive your front heel back to standing, flexing your quads and glutes as you rise. Do 3 sets of 10 reps for each leg.
Place your upper back on an incline bench with your arms holding the handle. Flatten your lower back, then begin to lift your feet toward you. Once your legs are in front of you, raise them as high as you can. Flex your abs hard at the top, then slowly lower them under control while maintaining tension in your core. Return to the starting position before doing another rep. Complete 3 sets of 10 to 15 repetitions.
Start going up the stair climber. If this is your first time doing this, go at a comfortable pace that you can maintain for at least 15 to 20 minutes. Once you’ve built more endurance (or if you’re a bit more intermediate), you can pick up speed or climb for at least 30 minutes.
Subscribe to our newsletter!
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. read more
