How To Lose Belly Fat For A Woman Over 40?
You can have a flat stomach at any age, you just need the right diet and exercise program.
Let's be honest - losing abdominal fat is becoming more difficult with age. For women, this can downright become exasperating because their body stores naturally and more easily fats and burns much less fat compared to men.
A woman over 40 who wants to lose abdominal fat will really need to consider a multiple approach by combining good nutrition with very effective exercise techniques. According to a 2011 study published in The Journal of Strength and Conditioning Research, exclusive training of the abdominal muscles does not cause a decrease in fat mass in the belly region.
But the good news is that you can fight age-related metabolic decline as well as accumulation of abdominal fat through a good balance between diet and resistance training exercises.
Step 1: Consume less calories to lose belly fat
Consume less calories than your daily intake. According to Dr. Mehmet and Michael F. Roizen, "This is one of the fundamentals of weight loss that you just can not live without. Use a tool to calculate your calorie intake like that available on Old School New Body Method to help you determine your daily intake.
Step 2: Eat Protein
Choose lean proteins, low glycemic index carbohydrates and healthy fats for your meals. Good suppliers of lean protein include chicken, fish such as tuna, whey and egg whites. Low-glycemic carbohydrates include sweet potatoes, quinoa, whole rice and vegetables. Healthy fats include avocado, olive oil, nuts and hazelnuts, seeds, and dark chocolate.
Step 3: Train to Strengthen Your Belly
Do resistance training three to five days a week. According to Holman, a sports coach in the Paris region, it is best to start with two or three sessions a week, then increase the number of training days as you get used to your gym. Make sure you have adequate recovery periods by taking at least one day of rest between two workouts of the same muscle groups.
Step 4: Choose Global Exercises to Strengthen Your Abdominals
Build your workouts around compound movements for the main muscle groups of the body. For example, for the thigh press and squats, assisted pulls for the back, developed coats or pumps for the upper body, the military developed for the shoulders and the vertical extensions for the arms. These exercises are among the most effective ways to burn fat.
Step 5: Optimize your exercises
Add extra impact to your exercises by slowing down when you reach the end of the movement for six seconds. According to Steve and Becky Holman, this technique can increase the fat consumption of the stressed areas up to 72 hours after your workout. Use this technique on your final set of all your exercises.
Step 6: Muscle your abs
Do three to four sets of each of the three abdominal exercises. Start for example by abdominals on a sloping bench (go up halfway up), then make full crunches and finish with boards that you will hold for 30 seconds to 1 minute. The abdominal muscles are like any other muscle group and should be trained one to two times a week, explains Steve.
Step 7: Cardio
Do 20 to 30 minutes of extra cardiovascular exercise immediately after your resistance workout. Doing these exercises at this particular time prompts your body to burn fat directly explains Becky. Old School New Body Method recommends a total of 150 minutes of moderate aerobic activity, or 75 minutes of sustained activity, per week.
Let's be honest - losing abdominal fat is becoming more difficult with age. For women, this can downright become exasperating because their body stores naturally and more easily fats and burns much less fat compared to men.
A woman over 40 who wants to lose abdominal fat will really need to consider a multiple approach by combining good nutrition with very effective exercise techniques. According to a 2011 study published in The Journal of Strength and Conditioning Research, exclusive training of the abdominal muscles does not cause a decrease in fat mass in the belly region.
But the good news is that you can fight age-related metabolic decline as well as accumulation of abdominal fat through a good balance between diet and resistance training exercises.
Step 1: Consume less calories to lose belly fat
Consume less calories than your daily intake. According to Dr. Mehmet and Michael F. Roizen, "This is one of the fundamentals of weight loss that you just can not live without. Use a tool to calculate your calorie intake like that available on Old School New Body Method to help you determine your daily intake.
Step 2: Eat Protein
Choose lean proteins, low glycemic index carbohydrates and healthy fats for your meals. Good suppliers of lean protein include chicken, fish such as tuna, whey and egg whites. Low-glycemic carbohydrates include sweet potatoes, quinoa, whole rice and vegetables. Healthy fats include avocado, olive oil, nuts and hazelnuts, seeds, and dark chocolate.
Step 3: Train to Strengthen Your Belly
Do resistance training three to five days a week. According to Holman, a sports coach in the Paris region, it is best to start with two or three sessions a week, then increase the number of training days as you get used to your gym. Make sure you have adequate recovery periods by taking at least one day of rest between two workouts of the same muscle groups.
Step 4: Choose Global Exercises to Strengthen Your Abdominals
Build your workouts around compound movements for the main muscle groups of the body. For example, for the thigh press and squats, assisted pulls for the back, developed coats or pumps for the upper body, the military developed for the shoulders and the vertical extensions for the arms. These exercises are among the most effective ways to burn fat.
Step 5: Optimize your exercises
Add extra impact to your exercises by slowing down when you reach the end of the movement for six seconds. According to Steve and Becky Holman, this technique can increase the fat consumption of the stressed areas up to 72 hours after your workout. Use this technique on your final set of all your exercises.
Step 6: Muscle your abs
Do three to four sets of each of the three abdominal exercises. Start for example by abdominals on a sloping bench (go up halfway up), then make full crunches and finish with boards that you will hold for 30 seconds to 1 minute. The abdominal muscles are like any other muscle group and should be trained one to two times a week, explains Steve.
Step 7: Cardio
Do 20 to 30 minutes of extra cardiovascular exercise immediately after your resistance workout. Doing these exercises at this particular time prompts your body to burn fat directly explains Becky. Old School New Body Method recommends a total of 150 minutes of moderate aerobic activity, or 75 minutes of sustained activity, per week.
