This post is for you if you’ve hit middle age and, like many others your age, have gained a bit of weight in the abdominal region. To help you get rid of that middle-aged spread, we talked to a professional personal trainer at Garage Gym Reviews, who outlined the seven greatest strength exercises for guys. Lose that last bit of abdominal fat and reveal a leaner, healthier you.
It’s common knowledge that after 40, your body goes through a variety of changes. Your hormones shift, your metabolism slows, your skin becomes less elastic, and your muscular mass decreases. It’s hardly surprising that a lot of males gain weight. Furthermore, many middle-aged men, due to their busy job and family lives, become less active and eat less healthfully than they should.
A poll by Forza Supplements, cited by Longevity, indicated that 36% of males said they put on the most weight between the ages of 40 and 45, coinciding with the start of middle age. You may finally get rid of that stubborn belly fat by including these strength exercises into your regular training program. You may always start working toward your ideal body composition and physical appearance. You may get a great all-around workout with the following exercises using anything from free weights to kettlebells to dumbbells to cable machines. Even if you have never worked out before, you can learn these techniques.
Read on to discover the top strength-training routines for guys to lose that middle-age spread for good.
1 Kettlebell Swings
The kettlebell swing is a great addition to any fat-burning routine since it is an intense full-body exercise that focuses on the core, glutes, and shoulders.
Strength and power in the back and abdominals are developed through high-intensity kettlebell swings.This is a full-body technique that requires the core to remain anchored while the legs and hips swing the kettlebell with strength and force. Increasing the heart rate quickly will aid in the rapid burning of fat and calories as you execute many sets with brief pauses.
2. Back Squats
This time-honored complex exercise is ideal for stimulating muscular growth and facilitating fat reduction by simultaneously targeting the quadriceps, hamstrings, and glutes.
One of the finest ways to increase strength and muscle mass is by performing back squats.Leg muscle gain aids in the reduction of abdominal fat because an increased muscle mass results in an increased caloric expenditure. Because of the strain they place on the body and nerve system, strong back squats are also useful for increasing testosterone levels in males. Increases in testosterone promote weight reduction and muscle gain.
3 Deadlifts
Deadlifts, another classic compound lift, are an excellent way to build total-body strength and combat the dreaded middle-age spread.
“Deadlifts will help increase muscle in the upper back in addition to building strength and muscle in the lower body.”Research also shows that deadlifts can help boost testosterone levels. When executed properly, the entire body will feel the strain.
4 Thrusters
By working both the legs and the shoulders, thrusters are an efficient fat-burning workout.
“Thrusters are yet another extreme physical activity. Repeatedly doing this can quickly increase your heart rate and tire out your muscles. A stronger midsection can be achieved by the addition of the barfront thruster variation of the squat. Calories will be burned more quickly owing to the increased heart rate while you work your shoulders, legs, and core in unison.
5 Lunges
You may use lunges as a hidden weapon to trim your waistline. This multipurpose lower body exercise works your core while strengthening your quads, hamstrings, and glutes.
One of the finest ways to strengthen your legs is to do lunges. They improve lower-body stamina and strength. Experiment with walking lunges over greater distances to observe how quickly they may cause you to get breathless.
6 Cable Rotations
This twisting motion is great for building abdominal strength and definition.
According to Mentus, “that midsection is going to get a direct hit” from this workout. The obliques (side abs) are responsible for the rotation of the trunk. Abdominal muscles are strengthened and defined by cable rotation exercises because of the continual stress placed on them.