As you age, losing fat becomes even more difficult compared to those in your 20s and 30s. This is because people tend to become more sedentary and may not be as diligent about eating a healthy diet due to the increased demands of work and family obligations, or it just hasn’t been a priority. The years leading up to 50 are important. If you do nothing to keep your physical aptitude Y lean muscle mass in your 30s and 40s, you lose a little each year. This, in turn, slows down the metabolism, which leads to weight gain, especially in the stomach. It’s not fun to hear, but now that you know this, you can realize the importance of making your health a priority as early as possible and staying fit throughout your life. However, it’s never too late to start, and you can still get rid of a belly in your 50s with this 10 minute workout.
A lose fat In this area, your first step is to focus on eating well and exercising regularly. For most people, this means maintaining a calorie deficit (i.e., eating less than you burn), doing consistent strength training, and performing cardio regularly too. For many sedentary people, starting a fitness program seems daunting as they think they must exercise for at least an hour every day. I’m here to tell you that you can get a great workout, burn some calories, and improve your fitness with shorter training sessions. Just 10 minutes can be enough to get your system up and running and start your Loss of fat trip.
When it comes to exercising for 10 minutes, you should choose the movements that are most beneficial. This should include most compound exercises as they engage multiple muscle groups, engage your core and help you lose fat faster than compared to steady state cardio.
Ready to get rid of a belly at 50? Here’s a 10-minute workout you can do with a pair of dumbbells. To get started, set a timer for 10 minutes and do as many consecutive rounds of the following exercises. And then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Begin by lying on your back, holding a single dumbbell in front of you with your legs fully extended. Keeping your core contracted, lower your legs to about an inch off the ground. Bring your legs up towards you, then pull the dumbbell behind your head until it touches the ground. Use your core and lats to return you to the starting position before performing another leg raise. Do 10 repetitions.
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Begin this exercise by getting into a half-kneeling position while holding a dumbbell in both hands. Keeping your chest up and core tight, lower the dumbbell back toward your leg in the kneeling position. Using your core and shoulder, perform a chopping motion by lifting the weight diagonally overhead. Flex your oblique hard at the top, then lower the weight all the way down before performing another rep. Do all reps on one side before switching. Do 10 reps on each side.
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Begin this dumbbell goblet squat by holding a dumbbell vertically in front of your chest. Keeping your core engaged, push your hips back and squat down until your thighs are parallel to the ground. Drive through your heels and hips to come back up, while flexing your quads and glutes to finish. Perform 10 to 12 repetitions.
For manual release pushups, you’ll assume a pushup position, keeping your shoulders in line with your wrists and your back straight. Keep your core tight and glutes contracted, and lower yourself under control until your entire body is on the ground. Once you’ve reached the bottom, take your hands off the ground and then bring them back to push yourself up. Flex your triceps and chest at the top to finish before doing another rep. Perform 10 to 15 repetitions.
For this exercise, stand parallel to a bench so that one hand and one knee are firmly planted on the surface for balance. Grab a dumbbell with your opposite hand and your arm extended toward the ground. Then, pull the dumbbell back toward your hips, squeezing your lats and upper back at the end of the movement. Reach your arm down and get a good stretch at the bottom before doing the next rep. Do 10 reps on each arm.
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Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. read more
