We’re talking about something incredibly frustrating, but so relatable. One of the most difficult fitness goals to achieve when you are 50 or older is to lose belly fat. This is because as you age, your body experiences hormonal changes, such as a decrease in testosterone, estrogen, or growth hormone. Not only that, but your metabolism slows down and you lose too much lean muscle mass if you are not proactive. Many also become more sedentary as they age, due to fewer obligations or not maintaining healthy habits. If you are in this age group and want to reduce belly fat, we have some useful tips and tricks for you to start following as soon as possible.
First, it is important to focus on three key areas: eating a healthy, low-calorie diet, regular strength training, and aerobic exercise. By doing these habits consistently, your belly fat will be reduced and you will achieve your desired workout goals. But if you’re already eating well, exercising regularly and not seeing results, you may be making some common fitness mistakes.
Don’t stress, because we’ll talk about these exercise mistakes people make and how to deal with them exactly. Keep reading for more information and then check out the top 6 exercises for strong, toned arms in 2022, says the coach.
While cardio is key to your heart health, improving your aerobic condition, and burning calories, it shouldn’t be the only form of exercise you’re focusing on. If your goal is to reduce belly fat and get in shape, you need to incorporate and prioritize strength training. Strength exercises help build muscle, boost metabolism, and tone up faster than if you were just doing cardio. This is because strength training increases excess oxygen consumption after exercise (COPD): it is the effect after burning the body that requires more oxygen to return to baseline. . This will cause your body to burn more calories.
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Plus, when it comes to cardio, change things up! It is important to work in a steady state for at least 30 minutes. However, you should also mix the work at intervals or go to a higher intensity.
If you are constantly doing the same cardio exercises with the same duration and intensity, your body will adapt. This will make you burn fewer calories doing the same amount of work over time and will make your fat loss journey much more difficult. Not only that, but as you age, you lose anaerobic power and performance, so it would be smart to sprinkle intervals into your cardio routine.
If you do cardio in a steady state 2 to 3 times a week, change one of these sessions for a 15 to 20 minute HIIT workout.
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If you’re already doing strength training, it’s great! Just make sure you choose the right exercises and the right amount of sets / reps.
When it comes to selecting exercises, most of your workouts should consist of compound movements. These recruit more muscle fibers and will help you burn even more calories than if you focus on single-joint movements, such as curls, triceps, and side elevations. Make sure you make squat, hinge, pressure, and pull variations in your routine.
There’s also a common fitness myth that lifting weights is great for gaining volume, and if you’re trying to lose fat, you should switch to a higher repetition work to tone your muscle and lean. On the contrary, depending on your workouts, you need a combination of lower and higher repetitions. Regardless of how many reps you are doing, choose a weight that is challenging throughout the set.
Another bad exercise habit to quit as soon as possible is to do a lot of crunches, crunches and side bends in hopes of reducing belly fat. Even if you burn well and look like you’re toning your stomach, doing abdominal exercises alone won’t help you reduce belly fat.
Also, you don’t need to do a lot of different abdominal exercises and high reps with each workout. One to 2 abdominal exercises should do the trick.
As for that, if you don’t stick to your eating habits and stay active with your cardio and strength work, you won’t lose that excess fat. Focus on sticking to your nutrition and workouts, and belly fat will start to shrink.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more