Health

Get Rid of a Fat Belly in Your 50s With This 10-Minute Workout, Trainer Says – Eat This, Not That

Get Rid of a Fat Belly in Your 50s With This 10-Minute Workout, Trainer Says - Eat This, Not That
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As you age, losing fat becomes even more difficult compared to your 20s and 30s. This is because people tend to become more sedentary and may not be as diligent about eating healthy due to the increased demands of work and family obligations, or it just hasn’t been a priority. The years leading up to 50 are important. If you do nothing to maintain your aptitude and lean muscle mass in your 30s and 40s, you lose a little each year. This slows down your metabolism, leading to weight gain, especially in the stomach. It’s not fun to hear, but now that you know this, you can realize the importance of making your health a priority as early as possible and staying fit throughout your life. It’s never too late to start, and you can always get rid of a belly fat in your 50s with this 10 minute workout.

To lose weight in this area, your first step is to focus on good nutrition and regular exercise. For most people, that means maintaining a calorie deficit (meaning eating less than you burn), getting regular strength training, and performing cardio regularly too. For many sedentary people, starting a fitness program seems daunting since they think they need to work out at least an hour a day. I’m here to tell you that you can get a great workout, burn calories, and improve your fitness with shorter workouts. 10 minutes is enough to boot your system and start your fat loss journey.

When it comes to exercising for 10 minutes, you need to choose the most beneficial moves. This should include a majority of compound exercises, as they involve multiple muscle groups, engage your core, and help you lose fat faster than steady-state cardio.

Ready to get rid of a big belly in your 50s? Here’s a 10-minute workout you can do with a pair of dumbbells. To start, set a timer for 10 minutes and perform as many rounds of the following exercises back to back. And then be sure to check The 6 best exercises for strong, toned arms in 2022, according to the trainer.

Tim Liu, CSCS

Begin by lying flat on your back, holding a single dumbbell in front of you with your legs fully extended. Keeping your core tight, lower your legs about an inch off the ground. Lift your legs towards you, then pull the dumbbell behind your head until it touches the floor. Use your core and lats to bring it back to the starting position before performing another leg lift. Perform 10 repetitions.

Related: 3 quick ways to burn calories without ‘exercise’ says trainer

half-kneeling dumbbell chopping exercise
Tim Liu, CSCS

Begin this exercise by getting into a half-kneeling position while holding a dumbbell in both hands. Keeping your chest high and core tight, lower the dumbbell toward your leg in a kneeling position. Using your core and shoulder, perform a chopping motion lifting the weight diagonally above your head. Strongly flex your oblique at the top, then lower the weight completely before performing another repetition. Perform all reps on one side before switching. Perform 10 repetitions on each side.

Related: The #1 strength training to reverse aging after 40, says trainer

barbell goblet squat
Tim Liu, CSCS

Begin this barbell squat by holding a dumbbell vertically in front of your chest. Keeping your core tight, push your hips back and squat down until your thighs are parallel to the floor. Drive through your heels and hips to pull yourself up, while flexing your quads and glutes to finish. Perform 10 to 12 reps.

hand pump
Tim Liu, CSCS

For manual release push-ups, you’ll adopt a push-up position, keeping your shoulders aligned with your wrists and your back straight. Keep your core tight and your glutes tight, and lower yourself under control until your whole body is on the floor. Once you’ve reached the bottom, take your hands off the ground, then put them back to push yourself up. Flex your triceps and chest up to finish before performing another rep. Perform 10 to 15 reps.

trainer performing barbell row, exercise to get rid of a pot belly
Tim Liu, CSCS

For this exercise, position yourself parallel to a bench so that one hand and one knee are firmly planted on the surface for balance. Grasp a dumbbell with your opposite hand and your arm extended toward the floor. Next, pull the dumbbell toward your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm down and stretch well down before performing the next repetition. Perform 10 reps on each arm.

Tim Liu, CSCS

Tim Liu, CSCS, is a Los Angeles-based online fitness and nutrition coach Read more

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