As you get older, it becomes even more difficult to lose fat than in your 20s and 30s. This is because people tend to be more sedentary and may not be as diligent in eating a healthy diet due to the increasing demands of work and family obligations, or it just hasn’t been a priority. The years leading up to your 50s are crucial. If you don’t do anything to maintain your Health And lean muscles In your 30s and 40s, you lose a little of it each year. This in turn slows down your metabolism, leading to weight gain, especially in the abdomen. It’s not fun to hear, but now that you know it, you can realize the importance of prioritizing your health and staying fit for the rest of your life. It’s never too late to start though, and you can still get rid of pot belly in your 50s with it. 10 minute workout,
To lose fat In this area, your first step is to focus on eating right and exercising regularly. For most people, this means maintaining a calorie deficit (aka eating less than you burn), doing consistent strength training, and performing cardio regularly as well. For many sedentary people, starting a fitness program seems daunting because they feel they need to exercise for at least an hour every day. I am here to tell you that you can have a great workout with short training sessions, burn some calories and improve your fitness. Just 10 minutes may be enough to jumpstart your system and start your fat loss journey.
When it comes to exercising for 10 minutes, you want to choose the movements that are most beneficial. This should include most compound exercises, as they engage multiple muscle groups, engage your core, and help you lose fat faster than steady-state cardio.
Ready to get rid of pot belly in your 50s? Here’s a 10-minute workout you can do with a pair of dumbbells. To get started, set a timer for 10 minutes, and do several rounds of the following exercises one after the other. And further, be sure to check 6 Best Exercises for Strong and Toned Arms in 2022, Says Trainer,
Begin by lying on your back, holding a dumbbell in front of you with your legs fully extended. Keeping your core tight, lower your feet about an inch off the ground. Lift legs back up, then pull the dumbbell behind your head until it touches the ground. Use your core and lats to bring it back to the starting position before lifting another leg. Do 10 reps.
Holding dumbbells with both hands, start this exercise by coming in half knee position. Keeping your chest tall and core tight, lower the dumbbell toward the leg at a kneeling position. Using your core and shoulders, perform a chopping motion by lifting the weight diagonally above your head. Flex your obliques at the top, then lower the weight before performing another rep. Do all reps on one side before switching. Do 10 reps on each side.
Begin this dumbbell goblet squat by holding a dumbbell in a vertical fashion in front of your chest. Keeping your core tight, push your hips back, and lower until your thighs are parallel to the ground. Drive through your heels and hips back to standing, while flexing your quads and glutes to exhaust. Do 10 to 12 reps.
For hand-release pushups, you’ll assume a pushup position with your shoulders over your wrists and your back straight. Tighten your core and squeeze the glutes, and lower yourself under control until your entire body is on the floor. Once you reach the bottom, lift your hands off the ground, then place them to push back up. Flex your triceps and chest at the top before performing another rep. Do 10 to 15 reps.
For this exercise, position yourself parallel to a bench with one hand and knee firmly on the surface for balance. Grab a dumbbell with your opposite hand and your arm extended straight down toward the floor. Then, pull the dumbbell up toward your hip, squeezing your lats and upper back toward the end of the movement. Straighten your arm back, and get a good stretch at the bottom before doing the next repetition. Do 10 reps on each arm.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. read more