As you age, excess weight tends to fall in the middle of your body – also in the abdomen. This so-called “the spread of middle age“threatens for a good reason – especially when you’re trying to close your jeans or squeeze into a more fitting outfit. In addition, belly fat is associated with a number of health risks. The fight can be very real, but there are some healthy habits you can adjust to as soon as possible to lose your gut in your 50s. In addition to following a diet full of vegetables and lean protein, and sticking to a consistent cardio routine, we’ve put together the best exercises to help you melt belly fat quick.
When you reach the age of 50, it becomes harder to lose your gut due to hormonal changes in your body. If you are not active and keep going strength trainingyou they lose lean muscle mass, and your metabolic rate drops. So if you want to maintain your metabolism and get rid of excess weight, you need to build and maintain as many muscles as possible.
In addition to your regular aerobic exercise, interval training is crucial. This is because higher-intensity cardio training helps you maintain muscle mass, and in addition, you burn more fat than working in a state of dynamic balance.
If you’re in your 50s and want to lose your gut, here are some exercises you can incorporate into your routine. Check them out below, then be sure to read on 6 best exercises for strong and tense arms in 2022, says the coach.
Begin this movement by lying on an inclined bench with a weight in each hand. Hold them straight above you with your arms fully outstretched. Pull your shoulder blades back and down onto the bench as you lower the weights toward your chest. Stretch your chest well below, then press the weights back to the starting position, squeezing your upper chest muscles and triceps at the top. Perform 3 sets of 10 to 12 reps.
Begin this exercise by holding one heifer vertically in front of your chest. Keep your core taut, push your hips back and squat until your thighs are parallel to the floor. Drive through your heels and hips to get up, bend your quads and buttocks all the way. Perform 3 sets of 10 to 12 reps.
Grasp the lat pulldown stick with your palms facing away from you, just outside your shoulders. Lean back slightly and with your elbows pull the stick down towards your chest, squeezing the broad muscles at the very bottom of the movement. On the way up, resist and maintain tension in the broad muscles. Stretch well at the very top, letting the spatulas rise before performing another repetition. Perform 3 sets of 10 to 12 reps.
Hold a pair of weights and place yourself in a staggered position – one leg in front and the other leg behind you with your toes firmly attached to the floor. Keep your chest high and your core tight, and lower yourself until your back knee touches the ground. Drive through the heel of the front foot to get back up. Complete 3 sets of 10 reps for each leg.
(Keep in mind that if holding weights is too demanding, you can just start with your weight and increase your strength.)
If you are used to doing regular cardio workouts in a state of dynamic balance, consider including some cycling sprints in your routine. Sprints burn more calories and fat than the usual stable and shorter ones. Start with bursts of 15 to 20 seconds, rest for 20 to 40 seconds, and then repeat 6 to 10 rounds.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition trainer based in Los Angeles read more