Let’s be honest: Aging can bring some tough surprises to deal with when it comes to your body. In fact, one of the hardest things about reaching 40 it’s getting fat so easily, and it’s a time-consuming effort to get rid of. But we’re here to save your 40 and beyond with a body weight training that will help you lose 10 pounds at 40. Stay dedicated to this routine and see the weight go down!
Maintaining a healthy lifestyle at this stage of life sometimes takes a backseat to the many obligations that arise. A challenging career and family responsibilities make it that much harder to make yourself a priority and stay dedicated to a fitness plan. If you expect to lose 10 pounds by age 40, you’ll need to take good care of your body, from what you put into it to performance. strength training and cardio on a regular basis.
The underrated training tool that we are going to emphasize today is bodyweight training. it’s a great way to Burn calories and increase your daily physical activity. Not only are they low stress, but they can be done anywhere and will help you sculpt muscle.
Let’s start with your weightloss ride with these bodyweight exercises. Here is a workout that you can complete throughout each week. Do 3-4 sets of the following moves back-to-back and get ready to lose 10 pounds by 40.
Feet-elevated push-ups start with you assuming a push-up position; your hands should be shoulder width apart. Raise your feet and place them on a sturdy surface, like a bench or box. Keeping your chest up and core tight, lower while maintaining control until your chest touches the ground, then push yourself up with your palms. Flex your triceps and chest at the top to finish. Do 3 to 4 sets of 10 to 15 repetitions.
Related: The 5 Best Exercises to Lose Belly Fat and Slow Aging, Says a Fitness Expert
To perform a pull-up, start by grasping the bar just outside shoulder-width apart with your palms facing out. Hang completely off the bar and lower your shoulder blades. Next, lift your torso toward the bar so your chin clears it, squeezing your lats and upper back. Make sure to lean back slightly, reaching from your sternum instead of your chin as you go up. Lower yourself back down to a fully suspended position before performing another rep. Complete 3-4 sets of 6-8 reps.
To perform this exercise, place your back leg on a bench and step forward. Lower your body all the way down. Go up half the way up, then go back down and back up, flexing your quads and glutes to finish. That counts as 1 repetition. Complete 3-4 sets of 10 reps for each leg.
Related: Every Big Belly Needs This Visceral Fat Reducer By Age 40, Says One Trainer
A rotating side plank begins by forming a side plank position with your shoulder in line with your elbow and your legs stacked on top of each other. Keeping your core tight and glutes engaged, grab your upper arm and rotate it under your body in a scooping motion to the other side. Rotate at the elbow and squeeze your shoulder blade to finish. Perform 3 to 4 sets of 10 repetitions for each side.
Begin V-Ups by lying on your back with both arms above your head. Your feet should be fully extended. Press your lower back into the floor and begin the movement by lifting your legs up and reaching your hands toward your feet. Crunch hard at the top, then lower yourself using the control and return to the starting position. Complete 3 to 4 sets of 10 to 15 repetitions.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
