As unfair as it seems, it happens.
The medical term is sarcopenia, which is age-related loss of muscle.
What’s a gal to do?
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Listen up and learn some positive news, ladies.
It’s not too late in your 40s toachieve a lean, strong bodyand maintain it thereafter.
Make lifting weights a priority three to five times a week.
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The number one golden step to take is to make building muscle a priority.
Weightlifting three to five times each week will be beneficial in slowing the aging process, Canon tells us.
She suggests performing 10 to 15 reps for three to four rounds.
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6 Tips for Women To Lose Belly Fat & Keep It Off
1.
Barbell Hip Thrust
The barbell hip thrust will fire up your largest muscle group and glutes.
Your glutes are important for lower back and hip stability, in addition to moving your legs.
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Sit in front of the bench with your legs fully extended.
Bring the weight over your hips.
With both knees bent, place your elbows behind your body on the bench.
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Bring yourself up by using elbow pressure and lifting your hips.
Once you’re in the proper position, bring your gaze over your knees.
Descend your hips until they’re as low as they can go without touching the floor.
Squeeze your glutes at the top of the movement.
Remember to be explosive with the hip thrust!"
Squats
Squats mainly target your glutes and quads.
To set up, hold a dumbbell in each hand, and position your feet shoulder-width distance apart.
Bring your glutes back, forming a “sitting in a chair” position.
Be sure to keep both knees behind your toes and maintain a tall chest.
Return back to standing, then repeat.
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3.
Rear Delt Fly
This exercise will target the back of your shoulders and your upper back.
You’ll need two light to medium dumbbells for this exercise.
Stand tall, and position your feet hip-width distance apart.
Bend at the hips, and bring your chest over your legs.
Begin by keeping your arms straight, allowing the weights to hang directly down in front of your torso.
Keep both elbows slightly bent, then bring both arms up on each side, fully extending them.
At the very top of the movement, squeeze your upper back and shoulder blades together.
Return to the starting position.
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4.
“Having strong latissimus dorsi muscles (upper back) gives the appearance of a small waist.
you could use a lat pulldown bar or resistance tube to perform this.
Using a wide grip, grab the handle.
Then, retract your shoulder blades downward, and pull the bar toward your chest.
Focus on squeezing your upper back and shoulders together as you bring both elbows to your hips.
Return to the starting position, then repeat.
Pushups primarily work your chest muscles and engage your shoulders.
Your hands should be wider than a shoulder span width, and your fingers should face forward.
Press your body up to a high plank pose.
Turn your biceps out, and pull your belly inward.
Head back to the starting position, and repeat.
