Chat about something incredibly frustrating but very familiar. One of the most difficult fitness goals to achieve when you’re over 50 is to reduce belly fat. This is because the body experiences hormonal changes with age, such as a decrease in testosterone, estrogen, or growth hormone. Not only that, metabolism is reduced and lean body mass is lost if not aggressive. Many people tend to sit down as they get older because they have less duty and are unable to maintain healthy habits. If you’re in this age group and want to lose belly fat, here are some useful tips and tricks to get you started as soon as possible.
First, it’s important to focus on three important areas: eating a healthy diet with low calories, regular strength training, and aerobic exercise. Consistent with these habits will reduce belly fat and help you reach your training goals. However, if you’re already eating well, exercising regularly, and you don’t see any results, you may have a common fitness error.
Don’t feel stressed. It describes the mistakes people make in these movements and how to deal with them exactly. Read below for more information. Next, check out the 6 best exercises for a strong and toned arm in 2022.
Cardio is the key to heart health, aerobic fitness, and calorie consumption, but it’s not the only form of focused exercise. If your goal is to reduce and shape your tummy, you need to incorporate and prioritize strength training. Strength training helps you build muscle, boost your metabolism, and get you in shape faster than if you were doing aerobic exercise. This is because strength training increases excess oxygen consumption (EPOC) after exercise. This is the post-burning effect of the body, which requires more oxygen to return to baseline. This will allow your body to burn more calories.
Related: The 4 most effective exercises to reduce the waistline after age 60
Plus, when it comes to cardio, switch things! It is important to work in normal steady state for at least 30 minutes. However, it is necessary to mix interval work or do it with higher intensity.
If you are constantly doing the same aerobic exercise for the same duration and intensity, your body will adapt to it. This makes the journey of fat loss much more difficult as you burn less calories by doing the same amount of work over time. Not only that, but as you get older, you lose anaerobic power and performance, so it’s wise to sprinkle intervals on your cardio routine.
If you are doing steady-state aerobic exercise 2-3 times a week, replace one of those sessions with 15-20 minutes of HIIT training.
Related: Trainers say these free weight exercises cause abdominal fat in their 40s to contract faster.
If you’re already doing strength training, that’s great! Make sure you have selected the right exercises and the right amount of sets / personnel.
When it comes to exercise choices, most workouts should consist of complex exercises. They mobilize more muscle fibers and help burn more calories than if you focused on single joint movements such as curls, triceps, and lateral elevation. Make sure you are running squat, hinge, press, and pull variations on your routine.
There is also a general fitness myth that lifting heavy objects is great for bulk. If you’re trying to lose fat, you’ll need to switch to a higher-level job to get your muscles in shape and lean. On the contrary, some exercises require a combination of the work of both lower and higher personnel. Choose rewarding weights for the entire set, regardless of the number of contacts.
Another bad exercise habit to stop as soon as possible is to perform heavy crunches, sit-ups, and side bends in the hope of reducing belly fat. You may get burned and you may feel that your abdomen is in good condition, but abs exercise alone cannot reduce belly fat.
In addition, you don’t have to perform a lot of different abs or high responsibilities for each training session. One or two abs exercises should work.
After all, if you don’t nail your diet and stay active in your aerobic exercise and strength training, you won’t lose that extra fat. Focus on nailing your nutrition and training, and your tummy fat will begin to shrink.
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Tim Liu, CSCS
CSCS Tim Liu is an online fitness and nutrition coach based in Los Angeles.read more
