Many people approach middle age with a little too much weight around their waist. This may be due to them being less physically active, not following the healthiest eating habits, or a combination of both. But don’t worry, because we’re here to fight the spread of middle-aged people with this free weight workout. Staying active and eating a healthy diet rich in fresh vegetables and lean protein are two of the best habits you can follow.
According to the Mayo Clinic Proceedings, many women typically experience weight gain and excess fat in the midsection as they approach their 40s. Too much belly fat is linked to significant risks to your metabolic health, such as dyslipidemia, dysglycemia, hypertension, mood disorders, and even heart disease. We can’t stress this enough: to get a trim waistline and stay healthy, regular exercise is imperative.
Throughout life, bodybuilding should be one of your best friends. However, sticking to a solid strength routine as you get older becomes more important than ever. By sculpting muscle tissue through strength training, you can lose weight, according to Beaumont Health. The more muscle mass in your body, the higher your metabolic rate will be. Also, having more muscle helps burn more fat compared to muscle. This is essential if your goal is to lose weight and maintain strength as you age.
In order to combat the spread in middle-aged people, 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 selection, choose a variety of free weights, including barbells, dumbbells, and kettlebells. This way, you’ll get the benefits of each tool and cover all your bases. Below is a productive workout you can do that incorporates all three free weights.
Start things off with Kettlebell Goblet Squats. Hold a kettlebell near the center of your heart, making sure you’re straight. Activate your abdominal muscles, hinge your hips back and lower into a squat. Once you’ve struck parallel, push yourself up through your heels as you flex your glutes and quads to complete the movement. Perform three sets of 10 repetitions.
Next, we have the Kettlebell See-Saw Press. Grab a set of kettlebells and hold them in the rack position. Keep your core tight and your chest high as you press a kettlebell skyward, flexing your shoulder and triceps hard once you reach the top. Lower the kettlebell and repeat the movement with your other arm. Alternate back and forth until you have completed all of the prescribed reps. Perform three sets of eight repetitions for each arm.
To prepare for this exercise, place a barbell on your upper back, not your neck. Keep your core tight and your chest high as you step one leg back into a lunge. Then, cross the heel of your front foot back up, flexing your quads and glutes to complete the movement. Perform three sets of 10 repetitions for each leg.
The Dumbbell Pronated Row begins by planting your arm on a workout bench. Keep your core tight and your chest high. With a dumbbell in your other hand, bring it back towards your body, keeping your elbow flared. Squeeze your upper back and rear delt hard at the top of the movement, then resist as you come back down. Get to a solid bottom stretch before performing another rep. Perform three sets of 10 repetitions for each arm.
Finally, you will work with a barbell for Landmine Rotations. Use both hands to grab the end of the bar, holding it in front of you with your feet shoulder-width apart. Keeping your core tight and swinging the bar towards one side of your body while rotating both feet in that direction. In the lead with your hips and shoulders, rotate the bar to the opposite side, while maintaining tension in your core. Perform three sets of 10 reps for each side.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim
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