Have you noticed that stubborn belly fat that seemed to appear overnight once you hit your 40s?
You’re not alone.
Read on to discover the most effective exercises that will help you burn fat and reclaim your body.
Photo: Shutterstock. Design: Eat This, Not That!
What Happens to Fat Loss After 40
When you hit your 40s,fat losschanges.
This is because of depleting hormones estrogen, progesterone and testosterone and a loss of muscle mass.
This means that most people will gain fat especially around their mid-section.
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And it’s really difficult to shift that middle aged spread without incorporating the right exercise and nutrition.
And I did the same before I knew about the most effective exercises.
Especially around the mid-section they find they are losing several inches off their waist.
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People might think lifting weights is reserved for bodybuilders and they can fear that they will get bulky.
But the opposite is true lifting weights will help your body burn more fat.
We lose muscle at a rate of 1% per year once we reach the age of 40.
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And with that you also lose your metabolism as muscle burns calories even when you are resting.
Throughout the day and night, your muscles are burning fat.
In other words, your body turns into a fat-burning machine.
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A report published inSports Medicineanalyzed data from 58 research papers involving approximately 3,000 participants without prior weight training experience.
Another studyhighlightedby the University of Kentucky found that resistance exercise influences fat cell metabolism at the molecular level.
Common mistakes to avoid:
Are Your Workouts Making You Store More Fat?
They are great for your overall fitness, burning calories, and increasing your mobility.
Everyone can do a push up, even if it’s a modified version on your knees.
You will even improve your grip strength which is vital for over 40s longevity.
Some women can fear the deadlift because they are worried about hurting their back.
But if you are doing the correct form, you will not hurt your back.
you oughta perform the lift using your legs not pulling from your back and shoulders.
For people starting out you might use a resistance band instead of dumbbells or a barbell.
Or do it with light dumbbells when you are first starting out.
When I started doing these, I performed them with a light bar of 22 pounds or 10 kilos.
Kettlebell or Dumbbell Swing
The kettlebell swing is not just a strength exercise.
In fact, for my clients, I categorize this as a high-intensity exercise.
The kettlebell swing boosts metabolism and burns calories quickly due to its explosive movement.
Focus on your form, and as you improve, take the weight higher.
Press-ups can be added in as a part of an upper-body or full-body workout.
Or you could add them in at the end of your strength workout as a cardio ‘finisher.’
Once you get more advanced you might increase the volume to 5 sets.
But it is challenging and definitely not for the faint-hearted!
What Results Can You Expect?
Focus on your technique first and once you nail that nailed, gradually start increasing the weight.
