Focus on fat loss? If so, you are certainly not alone, as this is the most common fitness goal that individuals want to achieve. Today we are going to discuss get rid of visceral fat-a.k.a big belly– because carrying too much can be very detrimental to your health. Alzheimer’s disease, heart disease, stroke, type 2 diabetes and high cholesterol are all associated with having too much visceral fat. So for slim your abdomenwe have developed a productive visceral fat reducer every big belly needs at age 40. Read on to know more about it.
To reduce excess fat, your journey begins with a few key healthy habits: strength training, cardio, and healthy eating when in a calorie deficit. While you can’t exactly “cut locally”, being diligent in your training can help with overall fat loss and, in turn, help you reduce that visceral fat. We have the right moves that will help you do just that. Additionally, visceral fat is usually easier to lose than subcutaneous fat (the fat just under your skin that you can pinch), due to its proximity to your liver.
So without further ado, let’s get to that visceral fat reducer your body might need at 40. Check it out below, and then don’t miss out The 6 best exercises for strong, toned arms in 2022, according to the trainer.
Start your barbell squats with a barbell in each hand. Stand straight with your feet just outside shoulder width apart. Keeping your chest high and your core tight, push your hips back and begin squatting until your hips reach a parallel height and the weights are under your shin. Drive through your heels to come back up, flexing your quads and glutes to finish. Perform 3 sets of 10 repetitions.
Begin this next exercise by planting your arm on the bench with your chest high and your core tight. With your other arm holding the dumbbell, bring it back towards your body with your elbow flared. Squeeze your upper back and rear delt hard at the top, then resist coming down. Get to a solid bottom stretch before performing another rep. Perform 3 sets of 10 reps for each arm.
Begin the Dumbbell Arnold Press by grabbing your dumbbells and holding them at shoulder height with your palms facing you. As you raise the dumbbells overhead, rotate your palms and elbows away from you and gently press the weight down. Flex your shoulders at the top, then reverse the motion to return to the starting position before performing another rep. Perform 3 sets of 10 repetitions.
For this next exercise, place the top of your foot or the sole of your foot on a bench. Come out about 2 to 3 feet. When you’re in the correct position, lower yourself under control while keeping your back knee bent as you descend. Cross with your front heel to return to a standing position and repeat. Perform 3 sets of 10 to 12 reps.
Get on a rowing machine and warm up for a minute or two. Once you’re all warmed up, sprint hard for 60 seconds and see how many meters you can row in that amount of time. Then rest for 3-5 minutes, then do another round of 60 seconds, trying to match the same distance as your first sprint. Rinse and repeat for 5 total rounds.
Tim Liu, CSCS
Tim Liu, CSCS, is a Los Angeles-based online fitness and nutrition coach Read more