Muscle mass starts to decline after 40, except for those doing regular muscle training since their 20s. Personal trainers Ruth Stone and Nicola Addison-Newland recommend these Ab workouts after 40.
Strategic strength and weight exercises combined with diet
A training program incorporating strength exercises at least thrice a week combined with a high-protein, low-calorie diet helps gain a six-pack. A low-calorie diet with regular general exercises makes the body leaner. HIIT sessions at least two times a week improve muscle to fat ratio and overall fitness. Weight sessions at least thrice a week help to build a muscle mass. These two factors reduce fat deposits, increase muscle mass, ability to exercise, and fitness. They also increase metabolism because the body requires more calories to operate during exercises and rest. High metabolism, in turn, reduces stored fat.
Focus on the core exercises
Exercises that involve extra weight and body weight are the most efficient in toning and definition around the abdominal region. They serve the purpose when balanced with equal back exercises that require a similar effort. They sustain balanced training and posture for those who care much about muscle appearance. Heavy lifts and weight should not be scary and make muscles stay metabolically active by burning energy even when resting.
Engaging in Compound movements
Regular weight training can boost basal metabolic rate by up to 15%. Benefits increase by incorporating compound movements into a daily routine. Compound movements are exercises that challenge numerous multiple joints and muscle groups. They include lunges, swats, deadlifts, pull-ups, and bent-over rows.
Ab workouts require a complement by the following dietary measures.
Eating breakfast every day without skipping
Skipping breakfast can water down the benefits of Ab workouts after 40. It slows down metabolism as the body functioning adjust to allow holding onto any calories and nutrients it finds. Those who exercise should eat a heavy breakfast and lunch but a light dinner while making protein the base of all meals.
Long walks before lunch
The best way to maintain a lean midsection is to stay active even when away from a gym. Walking 5,000 steps is a great way to stay slimmer, and it can happen by walking instead of taking a car. Walking for 10 minutes is equal to about 1,000 steps. Guidelines suggest that an average adult should walk for 10,000 steps per day to reach 15 minutes of activity a week. Taking 5.000 steps before lunch is one of the effective ways to burn calories and keep fitness goals on track.
This article was originally published on FrankMichelin.net