Over 40? Reduce Belly Fat And Get 6 Pack Abs
This is not a story of ‘washboard’ abs. Rather suggestions on ways to achieve great looking abs – firm,
maybe even rippled and most importantly well-toned abs – and a trim waistline. All those are achievable, but beware accepting any myths about flat stomachs and spot reduction around the waist. False promises about reducing belly fat are abundant!
First some basics. When you are exercising, you are consuming energy measured in calories. When you consume enough to deplete the available energy, and enough to reduce the sugars that convert easily, the body goes after stored energy. That stored energy is largely in the form of fat deposits in adipose tissue.
That process however takes place non-selectively. It’s not your choice which fat deposits the body converts. That would be way too convenient! This means, you can’t achieve ‘spot reduction’ by working on your abs. The effect is still doable, but doing abdominal exercises alone will not target that fat.
By focusing your workout on the abs, you are building strength in that area. This is done by by increasing the muscle mass in those muscles. That’s beneficial for a number of reasons:
– It provides for a firm, strong layer of muscle
– This muscle helps keep the stomach and other internal organs well inside the plane defined by your hips.
– You can achieve a reduction in belly fat
– You get a nice lean, trim, flat look…and maybe the start of those 6 pack abs!
The is an additional benefit to abdominal workouts. As the abdominals are proportionately larger muscles, they consume Biotox gold a proportionately larger percentage of energy than, say, your jaw muscles. That means that as you work them, they have to be supplied with more energy to move through the range of the exercise.
The benefit is that working this muscle group burns many calories, resulting in weight loss and fat reduction.
Sadly no shortcuts exist. There are no gadgets, supplements or drugs currently on the market that will accomplish this task safely and effectively as a substitute. Real, lasting results are only achieved through proper diet and regular, moderate to heavy exercise. There’s no shortcut to a trim waist, at least not yet.
Not to add insult to injury but the effects are also limited by genetics and age. Some folks store more fat around the middle (belly) more readily than others. Gender – read men – obviously makes a difference as well.
Often women in their 40’s will naturally develop a pouch in the lower abdomen. This is frequently a result of hormonal changes. Men frequently will naturally develop ‘love handles’ at the side, since they store fat in adipose tissue there more readily in their 40s than they did in their 20s.
The desired effect is only achieved by working out and approaching muscle fatigue. Performing one hundred crunches will not accomplish that. When performed correctly, 20 proper reps is enough. You don’t even have to go to the gym. You can do pelvic tilts while sitting in a chair in the office.
For best effect, warm up by running or briskly walking for 15 minutes and try the following exercise:
Lie on your back, with your knees raised and cross your arms across your chest. Then lift your shoulders off the floor and hold for 30 seconds. You can feel the effect on your abs already. To make the exercise more difficult, put your hands at the side of your head. Don’t use your hands to lift your head, just keep them still. For maximum effort, put your hands above your head, then perform the same shoulder lift