Fight the Middle-Aged Spread With This Free Weights Workout

Many people approach the middle age stage with quite a bit of weight around their waist. This may be due to the fact that they are less physically active, do not follow the healthiest eating patterns, or a combination of both. But don’t worry, because we’re here to fight the spread of middle age with these free weight exercises. Staying active and sticking to a healthy diet full of fresh vegetables and lean protein are two of the best habits you can adopt.

According to the Mayo Clinic Proceedings, many women tend to gain weight and gain excess fat around their midsection as they approach middle age. Excess belly fat is associated with major risks for metabolic health, such as dyslipidemia, dysglycemia, hypertension, mood disorders, and even heart disease. We can’t stress this enough: To get a good waistline and stay healthy, regular exercise is essential.

Throughout life, strength training should be one of your best friends. However, sticking to a solid strength routine as you age becomes more important than ever. By sculpting muscle tissue through strength training, you can shed extra pounds, according to Beaumont Health. The greater the amount of muscle mass in your body, the higher your metabolic rate. Also, having more muscle helps burn fat more than muscle. This is important if your goal is to lose weight and maintain strength as you age.

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To combat the spread of middle age, you should lift at least two to three times per week, with an emphasis on total body training. When it comes to exercise and equipment options, choose a variety of free weights, including barbells, dumbbells, and kettlebells. That way, you will receive the benefits of each tool and cover all the bases. Here are some productive exercises you can do that incorporate all three free weights.

kettlebell goblet squat
Tim Liu, CSCS

Start with Kettlebell Goblet Squats. Place the kettlebell in the center of your heart, making sure you are standing tall. Activate your core muscles, hinge your hips, and lower yourself into a squat. Once you reach parallel, push yourself up through your heels as you flex your glutes and quads to complete the movement. Do three sets of 10 reps.

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see the saw press exercise to get rid of the waistline bulge
Tim Liu, CSCS

Next, we have the Kettlebell See-Saw Press. Grab a set of kettlebells, and hold them up in a rack position. Keep your core tight and your chest high as you press one kettlebell up toward the sky, flexing your shoulders and triceps hard as you reach the top. Lower the kettlebell down, and repeat the movement with the other arm. Alternate back and forth until all prescribed repetitions are completed. Do three sets of eight reps for each arm.

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reverse barbell lunges for quick weight loss
Tim Liu, CSCS

To prepare for this exercise, place the barbell on your upper back – not your neck. Keep your core tight and chest high as you raise one leg back into a lunge. Then, drive through the heel of the front foot to push yourself back up, flexing the quad and glute to complete the movement. Do three sets of 10 reps for each leg.

pronated dumbbell row to combat middle age spread
Tim Liu, CSCS

Dumbbell Pronated Row begins by planting your forearms on the exercise bench. Keep your core tight and your chest high. With the dumbbell in the other hand, drive back to the body, so that the elbow is flared out. Squeeze your upper back and rear delt hard at the top of the movement, then resist on the way back down. Get a solid stretch in your lower back before doing another rep. Do three sets of 10 reps for each arm.

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landmind rotation to counter middle age spread
Tim Liu, CSCS

Last but not least, you’ll be able to use a barbell for the Landmine Rotation. Use both hands to grasp the ends of the barbell, holding it in front of you with your feet about shoulder-width apart. Keep your core tight, and rotate the bar to the side of your body while rotating both legs in that direction. Leading with the hips and shoulders, rotate the bar to the opposite side, all while maintaining tension in the core. Do 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 Read more about Tim

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