Many people are approaching their middle-life stage with a little too much waistline. This may be because they are less physically active, not following the healthiest eating patterns, or both. But don't worry, because we're here to fight the midlife spread with this free weight training. Staying active and sticking to a healthy diet rich in fresh vegetables and lean protein are two of the best habits you can follow.
According to Mayo Clinic Proceedings, many women typically experience weight gain and excess belly fat as they approach middle age. Excessive belly fat is associated with significant risks to metabolic health, such as dyslipidemia, dysglycemia, high blood pressure, mood disorders, and even heart disease. We cannot stress this enough: To achieve a slim waistline and maintain good health, regular exercise is essential.
Throughout your life, strength training should be one of your best friends. However, as you age, it becomes more important than ever to stick to solid strength training. According to Beaumont Health, by building muscle tissue with strength training, you can lose excess pounds. The more muscle mass you have in your body, the higher your metabolic rate. Also, having more muscle helps burn more fat instead of muscle. This is key if your goal is to lose weight and maintain your strength as you age.
To combat midlife spread, you should lift at least two to three times a week with an emphasis on full-body workouts. When it comes to exercise and equipment, choose a variety of free weights, including barbells, dumbbells, and kettlebells. That way, you'll get the benefits of each tool and cover all your bases. Below is an effective workout that includes all three free weights.
Start with a kettlebell goblet squat. Raise a kettlebell in the center of your heart, making sure you're standing tall. Activate your core muscles, bend your hips back, and squat. After the parallel hit, push yourself up through your heels as you flex your hips and quads to complete the movement. Perform three sets of 10 reps.
Next, we have kettlebell seesaw news. Get a set of kettlebells and place them on the rack. Keeping your core tight and chest straight as you push one kettlebell into the sky, flex your shoulders and triceps hard when you reach the top. Return the kettlebell to its original position and repeat with the other arm. Alternate back and forth until all prescribed reps are completed. Perform three sets of eight repetitions per arm.
To prepare for this exercise, place the bar on your upper back, not your neck. Keep your core tight and chest straight as you drop one leg back into the lunge. Then, push yourself up through your front heel, flexing your quads and glutes to complete the movement. Perform three sets of 10 repetitions on each leg.
The Dumbbell Pronation Row starts by placing your arms on the exercise bench. Keep your core tight and chest straight. Holding the dumbbell in the other hand, push it back to your body, keeping your elbows open. Squeeze your upper back and rear delts hard at the top of the movement, then resist on the way down. Do a firm stretch on the bottom before doing another repetition. Perform three sets of 10 repetitions for each arm.
Last but not least, you will use the barbell for mine spins. Hold the end of the bar in both hands and place it in front of you with your feet shoulder-width apart. Keeping your core tight, rotate the bar toward your side as you rotate your feet in that direction. Leading with your hips and shoulders, rotate the bar to the other side while maintaining core tension. Perform three sets of 10 repetitions on each side.
Liu Tian, ​​CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach in Los Angeles Read more about Tim
