Losing weight can get harder as you age, and you might need to incorporate more activities, strategies or tricks to support your weight loss goals. But do not fret, because if you are in your 50s, we have you covered with three of the best-kept secrets to losing extra weight. Check them out below.
1 — Perform fasted training
One method to continue losing extra weight and burning your stubborn body fat is to add fasted training to your routine. To keep things easy, fasting is avoiding eating any calories (from food or liquid) within a set timeframe. When you are training in a fasted state, your growth hormone levels might rise. (Getting in some workouts while fasting is considered okay, and it is really good for your hormone optimization.) This will help you increase your weight loss, assuming you are still burning more calories than you’re eating.
An easy way to add fasted training to your routine is to exercise on an empty stomach or about 2 to 3 hours before eating anything. If you are a breakfast person and happen to work out in the morning time, you could train first thing, wait a bit, and then eat your first meal.
2 — Add “carries” to your workouts
If you are used to working out regularly, one type of movement you could add to your workout routine is loaded carries, such as the suitcase carry or the farmer’s walk.
These carry exercises will engage your full body and require you to use a good amount of your core strength. They could also be used as a type of conditioning exercise, which could help you burn additional calories and lose more weight.
Begin with the suitcase carry. Hold a heavy dumbbell by your side, continuing to keep your chest tall, spine neutral and core tight. Brace the abs hard, then start walking, remaining under control, for about 50 to 100 ft. The weight will start trying to pull you down to the one side but resisting it will work out your core. Once you go the distance, turn around, swap the weight to the other hand, and walk back to the start position. Do this about three times though.
3 — Add a finisher at the end of your workouts
Besides carries, you could also add in some type of finisher to the end of your exercises. Something as easy as a bodyweight circuit could be enough to burn those extra calories and boost your excess post-exercise oxygen consumption (EPOC). Here is an example:
Keeping your core tight and your chest tall, push your hips backwards, and squat down to the floor until your quads are parallel with the ground. Drive through your hips and heels to come back up to a standing position, flexing your glutes and quads to finish. Do 15 repetitions.
Alternating Reverse Lunge
Move #2 in this finisher sequence is an alternating reverse lunge. Start by taking a long stride back with one of your legs. Firmly position your heel down, then start to lower yourself until your back knee starts to touch the ground. Push through this with your front leg to come upward, then repeat this with the other side. Perform 8 repetitions with each leg.