Adewole Olaiya Martins

How Middle-Aged Men Can Lose Belly Fat Your middle-aged years can be a complicated period. It's hard enough figuring out to spend the rest of your life. Its equally hard to come to terms with gradually losing that boundless energy and drive of your youth. One particular phenomenon that most middle-aged men have to deal with is belly fat. At least 7 out of 10 men in their 40s and 50s have to deal with an extra gut. In fact, a protruding stomach can be annoying. It makes your suit swell and your trousers hang low. Over time, belly fat can make you lose your confidence and self-esteem. You may have tried time and time again to lose your belly fat. Don't give up just yet. There are many men like you that have been through the same phase. They have been able to get rid of excess weight in the stomach region comfortably. Personally, we know of a few people that have been able to get rid of belly fat successfully. Middle-aged men like you have been able to turn a bulge in their suits to a flat tummy. How do you lose belly fat? You do this with a variety of targeted exercises. This guide will show you the best exercises to help you lose weight. But first, we will help you understand why you gain fat in your stomach as you get older. Why Middle Aged-Men Gain Weight With age comes wisdom. However, age also brings with it unexpected body volume, especially in the stomach region. There are a few reasons why this happens. Some of them include; Loss of muscle mass As you enter your forties, your body inevitably begins to lose muscle mass. Under normal conditions, your muscles burn through a huge percentage of the calories you consume. When you lose muscle, the rate at which your body burns through calories reduces drastically. Since there is no efficient burning of calories, fat accumulates in your body. This slowdown in your body metabolism is partly responsible for the accumulation of fat in your abdomen region. Reduction in testosterone levels At the age of 40, the testosterone levels in your body begin to reduce. Your body's testosterone contributes to the development of muscle. This, in turn, is responsible for excess calories being retained in your body. Over time, these calories manifest as visceral fat which you gain at the rate of 1 pound per year from the age of 30. Diet You already know that excess food can cause you to gain weight. However, some foods have a higher potential of causing increased belly fat when compared to other foods. Drinks that are sweetened with sugar such as soda, energy drinks, fruit punch, ice-cream, etc. can cause you to have a big, hard belly. If you are especially inactive, these food items can cause you to gain belly fat at a faster rate. Genetics The role that genetics play in the development of belly fat is small compared to the factors mentioned above. However, it has to be mentioned. If you have a genetic disposition to gaining weight, it will increase the chances that you develop a large gut. Lifestyle choices Your lifestyle choices can also increase the rate at which you gain belly fat. Some of these choices include alcohol consumption, eating late at night, etc. Many people wrongly assume that beer is the only type of alcohol that causes body fat. That is not the case. Constant consumption of different forms of alcohol can increase the accumulation of fat in your abdominal region. Importance of Regular Exercise At the beginning of this article, we mentioned that different exercises can help you lose belly fat. More than just that, regular exercise and activity has a myriad of benefits for you. These benefits can be divided broadly into physical and mental benefits. Physical benefits of regular exercise The physical benefits of exercising regularly include: It helps you maintain and build strong muscles It keeps you fit It reduces the risk of heart attacks It can help you lower your blood pressure It helps you manage your body weight It reduces your blood cholesterol content It lowers the risk of some forms of cancer and type 2 diabetes It helps you feel better. It boosts your mood, energy levels, and helps you relax. Mental benefits of regular exercise Regular exercise also improves your mental health. Some of the mental benefits of regular exercise include: It can improve your memory Regular exercise improves your body's brain functions.Additionally, it also helps you protect your thinking and memory skills. It steadies your body's heart rate, promoting a healthy flow of oxygen and blood to your brain. This boosts the production of certain hormones that promote the healthy growth of your brain cells. It improves your state of mind Different studies have shown that constant and regular exercise helps you fight depression. Some of the ways through which exercise boosts your state of mind include: It distracts you from your daily worries and blocks your mind from forming negative thoughts It provides an avenue for positive social contact It lifts your mood positively and improves your sleeping patterns It prompts the release of mood-boosting chemicals such as serotonin and endorphins. 8 Exercises to help Middle-Aged Men Lose Belly Fat Exercises are one of the fastest ways to get rid of belly fat. They can be used by men in both their forties and fifties to get rid of belly fat effectively. Below is a list of 8 effective exercises that answer the question "how to lose body fat?". Forearm plank This is a simple exercise that can help you lose body weight. It is a great exercise that tightens your cores and works those dormant stomach muscles. Apart from helping you get rid of body fat, it also strengthens your core and shoulder muscles. To perform a forearm plank, follow these simple steps: Place your forearms on the floor, keeping your elbows well below your shoulders. Make sure your arms are parallel to one another and separated by the width of your shoulder. Lift your body like you want to do a pushup. Do this until your entire body weight is carried by your forearms and toes. Remain in this position for 30 seconds. Over time, you can increase the length of time you remain in this position. Bicycle crunches Are you looking to get rid of belly fat? Bicycle crunches are the way to go. They are simple and can be performed at home easily. They tighten your core and increase the rate at which your stomach muscles burn fat. These simple steps can help you perform a bicycle crunch: Lie flat on a mat with your back facing the floor. With your hands behind your head, interlock your fingers. Lift up your right leg. Make sure your thighs are in a perpendicular direction to the floor. Also, make sure your calves are placed parallel to each other. Simultaneously, lift your shoulders and turn your body to the point where your left elbow touches your right leg by the knee. Straighten your right leg but keep it above the floor. Do the same thing for your left leg and your right elbow. Repeat the procedures for each leg continuously, so it looks like you are riding a bike. Do this for a couple of minutes. Sprinter sit-ups Running is an excellent way to lose weight. However, our schedule sometimes prevents us from running in our 40s and 50s. You can mimic the running motion in your living room. This sculpts your belly and helps you get rid of that large belly. To carry out sprinter sit-ups: Lie flat on your back and place your arms beside your body. Quickly, sit up as far and as fast as you can while pushing your left forearm forward and bringing your right knee back toward your chest. Repeat this for your other side. This mimics a sprinting motion and helps you train your stomach muscles. Vertical Leg Crunch A vertical leg crunch is not so different from a regular crunch. It helps you strengthen your stomach and abdominal muscles. Best of all, it also helps you reduce belly fat. To perform a vertical leg crunch; Lie on the ground placing your two hands behind your head Afterward, lift your feet perpendicular to the ground Engaging your abs, lift your head as well as your shoulder off of the ground. Exhale deeply. Lay back and inhale deeply. Repeat these steps 12 - 15 times Burpees Stubborn belly fat can be effectively removed by performing this exercise. Burpees also improve your body's metabolism, helping you eliminate calories. To perform burpees: Start by getting into a squat position, placing your palms flat on the ground. Then, kick your feet backward, getting yourself in a plank position. Make sure your arms are still extended. Immediately, return your feet to a squat position Then stand up to your full height. Repeat the steps multiple times. With time, you can increase the number of times you perform the exercise in a single session. Jogging Jogging is a great way to keep fit and get rid of excess belly fat. Jogging at least five times every week for at least 20 minutes can keep you fit. This increases your body's metabolism levels, helping your muscles utilize unwanted calories. Reverse leg raise Reverse leg raises engage your abs. By remaining in this position for a long time, you can lose unwanted belly fat. To perform a reverse leg raise: Get down on all fours. Tighten your stomach muscles and lift your leg in the air. Hold this position for at least 30 seconds. Return your leg to the starting position. Repeat the steps with your right leg. Lateral Lunge Lateral lunges help you work your stomach muscles. The inactivity of your stomach muscles is a big reason why you gain belly fat. With lateral lunges, you can make sure your abdominal and stomach muscles are active. To perform this exercise: Stand with your feet apart, placing your hands on your hips. Inhale while stepping out to your left. Make sure your body weight is on your left leg. Squat at a direction 90° to your left knee. Sit down on your buttocks, making sure your back is straight. Exhale while returning to your starting location. Repeat this procedure with your right leg. It's Never Too Late - Get Rid of Belly Fat Today! Even if you have had belly fat for as long as you can remember, you can always get rid of it. The exercises above are a pointer in the right direction. Carry them out diligently, and you will experience positive changes in the size of your gut. It's never too late to work your way back to the enviable physique of your youth. Start today!