The 'Over 40' Blueprint: Destroy Belly Fat and Love Handles
In your 40s, your metabolism begins to shift. Standard "cardio-only" routines often fail because they don't address age-related muscle loss. To lose the belly fat and stubborn love handles, you need Metabolic Resistance Training—a mix of heavy compound lifts and heart-rate-driven intervals.
Note: Prioritize safety. Consult a healthcare professional before starting this program, especially if you haven't trained in over 6 months.
🔥 Accelerate Your Results
Training is 20% of the battle; fuel is the other 80%. Pair this workout with the Testosterone Advantage Plan for peak hormonal health.
The 4-Week Metabolic Reset
Day 1 & 5: Functional Strength (Compound Lifts)
Focus on slow, controlled movements. These exercises trigger a higher "Afterburn" (EPOC), burning calories for hours after you leave the gym.
- Goblet Squats: 3 sets of 12 reps (Focus on depth).
- Incline Push-ups: 3 sets to failure (Protects the shoulders).
- Bent-over Rows: 3 sets of 10 reps (Essential for posture).
- Reverse Lunges: 3 sets of 12 reps per leg.
- Plank Finishers: 3 sets, hold for 60 seconds.
Day 2 & 6: Strategic Cardio
Don't just jog. Switch to LISS (Low-Intensity Steady State) for 45 minutes to burn fat without spiking cortisol, or try 20 minutes of HIIT to boost growth hormone levels.
Day 3: Core & Stability (The Midsection Focus)
You cannot "spot reduce" fat, but you can tighten the "natural weight belt" (transverse abdominis) to pull in your waistline.
- Russian Twists: 3 sets of 20 reps (Targets the obliques).
- Dead Bugs: 3 sets of 15 reps (Protects the lower back).
- Side Planks: 3 sets, 45 seconds per side.
The Over-40 Survival Tips
- Manage Cortisol: High stress = belly fat. Incorporate 10 minutes of box breathing daily.
- Protein is Non-Negotiable: Aim for 1g of protein per pound of lean body mass to prevent muscle wasting.
- Sleep for Fat Loss: 7-8 hours is where the hormonal magic happens. Without sleep, your body clings to fat.
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