Many people approach the middle age stage of life with too much weight around their waist. This may be due to the fact that they are less physically active, do not follow healthier eating patterns, or a combination of both. But don’t worry, because we’re here to combat the spread of midlife with this free weight training. Staying active and following a healthy diet full of fresh vegetables and lean protein are two of the best habits you can follow.
According to the Mayo Clinic Proceduresmany women commonly experience weight gain Y excess fat in the midsection when they get close middle age. Too belly fat it’s linked to substantial risks to your metabolic health, including dyslipidemia, dysglycemia, hypertension, mood disorders, and even heart disease. We cannot stress this enough: in order to achieve a slim waist and to stay in good health, regular exercise is imperative.
Throughout life, strength training must be one of your best friends. However, following a solid strength routine as you age becomes more important than ever. By sculpting muscle tissue through strength training, you can shed the extra pounds, according to Beaumont Health. The greater the amount of muscle mass in your body, the higher your metabolic rate. Also, having more muscle aids in burning a greater amount of fat over muscle. This is key if your goal is to lose weight and maintain strength as you age.
To combat the midlife spread, you should be lifting at least two to three times a week, with an emphasis on full-body workouts. When it comes to exercise and equipment selection, choose a variety of free weights, including barbells, dumbbells, and kettlebells. That way, you’ll receive the benefits of each tool and cover all of your bases. Below is a productive workout you can do that incorporates all three free weights.
Start with Kettlebell Goblet Squats. He holds a kettlebell at his heart center, making sure he’s standing upright. Engage your core muscles, rotate your hips back, and lower into a squat. Once you’ve reached parallel, push yourself up through your heels while flexing your glutes and quads to finish the movement. Do three sets of 10 repetitions.
Next, we have the Kettlebell See-Saw Press. Take a set of kettlebells and hold them in the rack position. Keep your core tight and your chest up as you lift a kettlebell toward the sky, flexing your shoulder and triceps hard once you reach the top. Lower the kettlebell back down and repeat the movement with the other arm. Alternate back and forth until you have finished all the prescribed repetitions. Perform three sets of eight repetitions for each arm.
To prepare for this exercise, place a barbell across your upper back, not your neck. Keep your core tight and your chest up as you step back with one leg into a lunge. Then drive through the heel of your front foot to push yourself up, flexing your quad and glute to finish the movement. Perform three sets of 10 repetitions for each leg.
The dumbbell overhead row begins by planting your arm on an exercise bench. Keep your core tight and your chest high. With a dumbbell in the other hand, bring it towards your body, keeping your elbow extended. Squeeze your upper back and rear delts hard at the top of the movement, then resist on the way back down. Get a solid stretch at the bottom before doing another rep. Perform three sets of 10 repetitions for each arm.
Last but not least, you’ll be working with a bar for Landmine Rotations. Use both hands to grab the end of the bar, holding it in front of you with your feet shoulder-width apart. Keeping your core tight, rotate the bar to one side of your body as you rotate both feet in that direction. Leading with your hips and shoulders, rotate the bar to the opposite side, all while maintaining tension in your core. Perform three sets of 10 repetitions for each side.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
