What I’ve discovered is that simple, targeted movements can make a tremendous difference when done consistently.
Let’s get started.
Why Quick, Targeted Movements Are Especially Effective After 40
This is a nuanced question.
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Specific exercises will not reduce fat in specific parts of your body.
Putting it differently, you’re free to’t spot reduce belly fat.
How often:
Two or three times a week is ideal for interval training.
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As your fitness improves, increase the intensity of each session.
Easier version for beginners:
The easiest way to begin adding intervals to your exercise routine is walking.
Over time, you may find you are able to jog for that 30 seconds.
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Mistakes to avoid:
Key to interval training is the recovery period.
Don’t skimp, take the time necessary to allow your system to get back close to baseline.
Ideally, build up to 10 reps for 3 sets.
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Squatting is a big muscle move: It challenges our quads, glutes, hamstrings and even our core.
A simple but still highly effective way to build your squat is to begin with a sit-stand-squat.
Find a stable chair or bench, and stand in front of it with your feet hip-width apart.
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In a slow and controlled way, sit down and stand up.
Either will work to get started.
Voila, you are rucking.
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Begin rucking twice a week, starting with about a mile.
At that point, you could begin to add more weight and distance.
“Rucking” finds its roots in ancient military training.
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Despite its simplicity, it is incredibly effective for building strength, improving posture and torching calories.
Rucking is incredibly easy to scale.
Start with a very light weight (perhaps 5 pounds) and a short distance.
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Build slowly over time as your body adjusts and gets stronger.
This will reduce tension on the low-back.
And, of course, begin with a lower weight or fewer reps and build from there.
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Lift your arms up perpendicular to your body, fingertips pointing to the sky.
Simultaneously extend your right leg out towards the wall while you lower your left arm towards the floor.
Return both to the starting position and repeat with the right arm and left leg.
Where you start depends on your fitness level.
Build up to 3 sets of 10 repetitions each.
Dead bugs strengthen your entire core, including abs, obliques and deeper stabilizing muscles.
As you tighten and strengthen your abs, it will give the appearance of a flatter stomach.
As you get stronger (and you will) begin adding the oppositional arm movements.
Take the stairs as often as possible.
Accordingly, if the goal is fat reduction, nutrition is absolutely critical.
Finally, the appearance of fat in your mid section is reduced as you get stronger and stand taller.
Don’t let them derail your progress.
Adjust as needed and, as long as you’ve been cleared by a doctor to continue.
After all, age makes us interesting… its pain that makes us dull!
