If you are in your 40s and looking to get rid of belly fat, we have the perfect plan for you. First and foremost, it’s critical to get your daily steps and exercise as well as strength training and a calorie deficit with a strong focus on the strength training. This is because when you reach your 40s, you start to lose muscle mass (about 3% to 5% every decade), which lowers your metabolism if you are not doing anything to build it up or maintain it. So begin lifting weights as soon as possible, including them into your routine.
Here are some of the exercises that may be used to target each one. Add the following into your routine, and prepare to shed those pounds.
1 — Dumbbell Front Squat
Begin by holding a set of dumbbells up at your shoulders. Keep your stomach taut and drive your hips back as you go down to squat until your quadriceps are parallel to the floor. Then, using your heels and hips, stand up and flex your glutes and quads to conclude the movement. Do 3 sets of 10 repetitions for each side.
2 — Dumbbell Row
For this workout, place one knee and hand firmly on the bench for balance with your other arm extended straight down to the floor holding a dumbbell. Then pull it towards your hip, and squeeze your upper back and lats at the end of the movement. Put your arm down again and get a big stretch at the bottom prior to completing another rep with each arm. Perform 3 sets of 10 to 12 reps with each arm.
3 — Dumbbell Arnold Press
With your palms facing toward you, grab a pair of dumbbells and begin at shoulder-width height. Rotate your elbows and palms outward and away from you as you raise the weight over your head in a fluid motion. At the top of the lift, flex your shoulders, then return the movement back to where it began before doing another rep. Do 3 sets of 10 reps with this exercise.
4 — Dumbbell Romanian Deadlift
Grab a pair of dumbbells and hold them in front of you. With your chest upright and knees soft, push your hips back as you pull the weights down your leg. Once you’ve achieved a nice hamstring stretch, move your hips forward and tighten your glutes to complete the motion. Do 3 sets of 10 reps