In addition to improving general fitness, staying healthy, and having a better quality of life, some of my clients who are 50 and older want to quit belly fat have won over the years. However, the older you get, the more difficult it is lose fat. This is because your metabolism slows as you lose lean muscle mass, strength, and endurance. Fortunately, no matter how old you are, it’s never too late to get back in the fitness game. So we’ve rounded up the best exercises to accelerate abdominal fat loss at age 50. We’ll cover them below, but before we do, let’s talk a little more about burning fat.
To keep your metabolism high and continue burning fatyou should eat a healthy diet, power train regularly and choose higher-intensity cardio activities. With strength training exercises, you want to select compound movements, as they use more muscle groups simultaneously and help you burn more calories. When it comes to cardio, you want to choose activities that get your heart rate up and challenge your endurance.
Not sure where to start? I’ve got you covered with these moves that will definitely speed up your belly fat loss. If you are 50 years old and want to lose fat fast, incorporate the following exercises into your routine. And then be sure to check out 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 core engaged, push your hips back and squat down until your quads are parallel to the ground. Then drive through your heels and hips to come back up, flexing your quads and glutes to finish. Complete 3 sets of 10 repetitions.
Related: Lose belly fat faster with these 5 exercises, says a trainer
Begin this exercise with the weights at your shoulders, palms facing each other. Keeping your core tight and glutes tight, lift the dumbbells up, flexing your shoulders and triceps at the top. Lower the weight under control before performing another rep. Do 3 sets of 10 to 12 reps.
Grab the wide grip attachment on a seated row machine and place your feet firmly on the foot pad. Pull the handle out and then fully straighten your legs. Keep your chest up and drive your elbows toward your hips, squeezing your back and lats hard to finish. Straighten your arms fully and give your shoulder blades a good stretch before doing another rep. Do 3 sets of 10 to 12 reps.
Related: Speed up weight loss with these strength-training exercises, says a trainer
Get into position with one foot forward and one foot back. Keeping your chest up and core engaged, lower yourself under control until your back knee touches the ground, getting a good stretch in your lower body. Push through the heel of your front leg to come back up, flexing your quad and glute to finish. Do all reps on one side before switching legs. If your bodyweight alone is too easy, you can do this move with a pair of dumbbells. Complete 3 sets of 10 to 12 repetitions for each leg.
Hop on an air bike at your gym and grab the handles. You have two options here: You can aim for 25 to 30 minutes of steady cardio at a pace you can maintain. Or, you can do intervals by running for 10 to 15 seconds, then cruising at a lower intensity for 30 to 40 seconds and repeating for a total of 10 to 15 minutes.
Set your treadmill to the highest incline (usually 15 degrees) and set the speed between 2.5 and 3.0 mph. Walk at this pace up the incline for 15 to 20 minutes, and watch your heart rate increase! If that’s too easy, feel free to bump it up to 3.5mph.
