Lose Your Gut In Your 50s With These Exercises, Trainer Says — Eat This Not That

As we get older, overweight tends to tap in the middle of the body, the middle of the abdomen. This so-called “middle-aged spread” is horrifying for good reason. Especially when zipping jeans or trying to squeeze into clothes that fit your body better. In addition, abdominal fat is associated with many health risks. The struggle is very realistic, but there are some healthy habits that you can adapt to as soon as possible to lose your bowel in your 50s. Following a vegetable and lean protein-rich diet, we’ve put together the best exercises to help you quickly dissolve your tummy fat, in addition to sticking to consistent aerobic exercise.

When you reach your 50s, changes in your body’s hormones make it more difficult to lose your intestines. If you continue strength training without staying active, you will lose lean body mass and your metabolic rate will decrease. Therefore, if you want to maintain your metabolism and lose that extra weight, you need to build and maintain as much muscle as possible.

In addition to regular aerobic exercise, interval training is important. This is because higher intensity aerobic exercise helps maintain muscle mass and burns more fat than steady-state work.

If you are in your 50s and want to lose your gut, here are some exercises you can include in your routine. Check them out below, and then be sure to read the six best exercises for a strong, toned arm in 2022, says the trainer.

Lying on a sloping bench with dumbbells in both hands, start this move. Hold it straight up with your arms fully extended. Pull the shoulder blades back and forth to the bench as you lower the weights toward your chest. Firmly stretch the lower part of the chest, then push the weight back to the starting position and compress the upper pectoral and triceps muscles. Perform 3 sets of 10-12 iterations.

Related: The best aerobic exercise for contracting a sagging stomach, says trainer

This exercise begins with one dumbbell held vertically in front of your chest. Hold the core firmly, push your hips back, and crouch until your thighs are parallel to the ground. Drive your heels and hips to recover and bend your quadriceps and gluteal muscles to finish. Complete 3 sets of 10-12 iterations.

Grab the lat pull-down bar with your palm just outside your shoulders. Lean back a little, pull the bar down toward your sternum with your elbows, and press on your latissimus dorsi at the bottom of your movement. While maintaining the tension of the latissimus dorsi muscle, it resists on the way. Lift the scapula and do enough stretching at the top before performing the next person. Complete 3 sets of 10-12 iterations.

Related: Trainers say these walking workouts shrink tummy fat faster

Hold the dumbbells and get into a staggered position. Place one foot in front and the other behind, and plant your toes firmly on the floor. Keep your chest high, keep your core firm, and lower yourself until your back knees touch the ground. It will come back through the heel of the front leg. Complete 3 sets of 10 repetitions on each leg.6254a4d1642c605c54bf1cab17d50f1e

(If it’s too difficult to hold your weight, you can start with just your weight and build strength.)

If you are accustomed to normal steady-state aerobic exercise, consider incorporating your bike sprint into your routine. Sprints burn more calories and fat in less time than normal steady state. Start with a burst of 15-20 seconds, rest for 20-40 seconds, then repeat for 6-10 rounds.

Tim Liu, CSCS