To reduce belly fat, stay away from these exercise habits after the age of 50 – no, beat it

Let’s talk about something that is incredibly sad, but so close. One of the most difficult fitness goals to achieve when you are over 50 is to lose belly fat. This is because as you get older, your body undergoes hormonal changes, such as a decrease in testosterone, estrogen or growth hormone. Not only that, but if your metabolism slows down and you are not active, you will lose lean muscle mass. Many functions become less active as they get older, as a result of reduced functions or lack of healthy habits. If you are at this age and want to reduce belly fat, we have some useful tips and tricks for you.

First of all, it is necessary to pay attention to three main areas: proper nutrition in case of calorie deficiency, regular strength training and aerobic exercise. If you follow these habits regularly, you will reduce the amount of fat in your stomach and achieve the desired exercise goals. However, if you are already eating well, exercising regularly, and not seeing results, you may be making common fitness mistakes.

Don’t be stressed, because we discuss people’s mistakes in exercise and how to deal with them. Keep learning to learn more, and then look at the top 6 exercises for strong and flexible arms in 2022, says the coach.

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While cardio is key to your heart health, improving your aerobic fitness, and burning calories, it shouldn’t be the only form of exercise you’re focusing on. If your goal is to lose belly fat and get in shape, then you should add strength training and prioritize. Strength training helps you build muscle, boost your metabolism, and stay in shape faster than you would with a cardio workout. This is because strength training increases post-workout oxygen demand (EPOC) – the effect of burning your body, which requires more oxygen to return to its original state. This will burn more calories in your body.

Related: 4 most effective exercises to reduce your waistline after the age of 60

The man runs in Central Park to improve his health
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Plus, when it comes to cardio, change things up! It is important to get a stable job for at least 30 minutes on a regular basis. However, you should also be involved in interval work, or go at a higher intensity.

If you regularly perform the same cardio exercises for the same duration and intensity, your body will adapt to it. Over time, doing the same amount of work will burn fewer calories and make your journey more difficult. Not only that, as you grow older you will lose anaerobic strength and performance, so it would be wise to add intervals to your cardio regimen.

If you do stationary cardio 2-3 times a week, replace one of those sessions with a 15-20 minute HIIT exercise.

Related: Reduce belly fat faster at age 40 with these free weights, says trainer

A person working with dumbbells at home in a light room
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If you are already doing strength training, this is great! Just make sure you choose the right exercises and the right number of sets / repetitions.

When it comes to choosing exercises, most exercises should consist of complex movements. These attract more muscle fibers and help you burn more calories if you focus on one-joint movements such as curls, triceps and side lifts. In your daily routine, make sure you kneel and perform hinge, push, and pull variations.

There are also common fitness myths, and heavy lifting is great for growing up, and if you want to lose fat, you need to switch to a high rep workout to strengthen and bend your muscles. Instead, you need a combination of low and high rep work, depending on your workout. Regardless of the number of repetitions, choose a weight that will be the heaviest in the whole set.

A woman doing crunch on a yoga mat at home to shrink belly fat
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Another bad habit to quit exercising quickly is to bend a few tons of crunches, benches, and flanks to reduce belly fat. You may burn better, and even though you may feel refreshed, exercise alone will not help you lose belly fat.

In addition, there is no need to perform several different conscientious exercises and high repetitions with each exercise session. One to two ab exercises should be tried.

By the way, if you do not stop eating habits and remain active with cardio and physical activity, you will not lose excess fat. Pay attention to your diet and exercise, and your belly fat will start to shrink.

Tim Liu, CSCS

Tim Liu, an online fitness and nutrition coach based in CSCS, Los Angeles

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