Obesity in the U.S. is an extremely concerning issue.
“Severe obesity” also skyrocketed from 4.7% to 9.2%.
So it should come as no surprise that a common fitness goal individuals strive to achieve isweight loss.
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So let’s get into the 15 best exercises for rapid weight loss after 50.
Then, drive through your heels to stand back up.
Be sure to flex your glutes and quads as you do so.
Tim Liu, C.S.C.S.
Dumbbell Rows
Start your dumbbell rows by firmly placing one hand and knee on a workout bench.
Hold a dumbbell with your opposite hand as you extend that arm toward the floor.
Firmly plant both feet on the footpad.
Tim Liu, C.S.C.S.
Pull the handle out, then completely straighten out your legs.
Straighten your arms, and get a good stretch in your shoulder blades.
Dumbbell Thrusters
Start dumbbell thrusters by holding a set of dumbbells up by your shoulders.
Tim Liu, C.S.C.S.
Engage your core, and squat down until your hips become parallel to the floor.
Bring one leg forward, and firmly plant that foot on the ground.
Then, descend into a lunge until your back knee touches the ground.
Tim Liu, C.S.C.S.
Step forward with the opposite leg for a lunge, and repeat.
Press yourself up before hitting the switches to unlock the machine.
Then, lower yourself using control as you would with traditional squats.
Tim Liu, C.S.C.S.
Descend until your hips are at least at a 90-degree angle.
Press through your heels to get to rise back up, squeezing your glutes at the top.
Point your toes out a bit.
Tim Liu, C.S.C.S.
Bulgarian Split Squats
For Bulgarian split squats, stand tall with a dumbbell in both hands.
With control, lower your body into a split squat; your back knee should almost touch the floor.
Then, press back up to standing, flexing your quads and glutes as you do.
Tim Liu, C.S.C.S.
Kettlebell Deadlifts
The kettlebell deadlift begins with you standing in front of the kettlebell.
Your feet should be outside of the weight.
Hinge your hips back, and squat down low enough to grab onto the kettlebell.
Tim Liu, C.S.C.S.
confirm your shoulders are lined up with the handle.
Stand up tall, and flex your glutes at the top of the movement.
Reverse the motion to put the weight down.
Tim Liu, C.S.C.S.
If using a strap, double-check to grab onto it with a neutral grip.
If you’re using a bar, utilize an overhand or underhand grip.
Stick your feet forward, and lean back slightly to at least 45 degrees.
Tim Liu, C.S.C.S.
Engage your core, and pull yourself in by bringing your elbows toward your hips.
Squeeze your lats and upper back hard, then straighten your arms fully.
Feel the resistance on the way back up.
Tim Liu, C.S.C.S.
Let your shoulder blades come up at the top for a solid stretch.
Hold a dumbbell in each hand, positioning them with your palms facing each other.
Pull your shoulder blades back and down into the bench, and lower the weights.
Tim Liu, C.S.C.S.
Once you feel a solid chest stretch at the bottom of the motion, press the weights back up.
Flex your upper pecs and triceps at the top.
Dumbbell Pushups
For dumbbell pushups, position a set of dumbbells ahead of you.
Tim Liu, C.S.C.S.
Assume a pushup/high plank position, and grab onto the dumbbells.
Engage your core, and lower your chest toward the ground with control.
Lower until your chest is just about an inch or two above the floor.
Tim Liu, C.S.C.S.
Then, press yourself back up.
Flex your triceps and pecs.
Landmine Deadlifts
Set up for landmine deadlifts by placing a barbell inside a landmine attachment.
Tim Liu, C.S.C.S.
Brace your abs, then push through both heels to come back up.
Maintain a tall chest as you grab onto the kettlebell with both hands.
Swing the kettlebell until it becomes parallel to the floor.
Then, use your lats so that bring the weight back down.
