Maybe you’re over striving for that six pack (that you didn’t even have in your twenties!) so let’s be real here. I can guarantee you one thing that is still possible after 40 and those hormonal changes - a FLATTER tummy!
Did you know you begin to lose muscle mass at a rate of 3% to 5% every decade after 30? This means that the less you move, the more muscle you lose.
So how do we stop losing muscle mass over 40?
After we hit the big four zero, our training should focus on our specific body type and problem areas like tummy, hips and back.
This is where targeted RESISTANCE TRAINING can change the way we look and feel.
We can increase muscle strength and endurance using weights, body weight or resistance bands.
And what’s better, these are low impact exercises which also help to improve posture and avoid lower back pain and any dizziness.
Another secret enemy we have working against us is something called adaptive thermogenesis. AT is a protection mechanism against obesity. It is our body’s response to avoid losing too much weight when it thinks you're going into starvation mode. This means that your body will burn calories slower and slower...If you’ve been a constant yo-yo dieter, you might feel like sometimes it is impossible to drop the weight. But AT can be reversed and avoided.
Look to add protein in every meal because it has a greater thermogenic effect, your body needs to use more calories to break it down.
The benefits of a flatter tummy?
Well apart from looking svelte in your swimwear this summer, developing your tummy muscles and getting rid of the fat around your waist helps to reduce your risk for cardiovascular diseases, insulin resistance and diabetes.
These specific exercises also tone your pelvic floor to avoid those embarrassing moments (I’m sure many of us can relate to avoiding trampolines or laughing too hard!).
Some tips to get you started:
Choose exercises that don’t spike up a lower back or hip problem for you.
Focus on a holistic approach - Reducing your tummy fat won’t happen in isolation. Your body doesn’t think in areas but as a whole.
Nutrition is 80% of your success: eating a whole foods based diet, with lots of veggies, lean protein and healthy fats is so important. Stay away from any foods that you know cause you bloating or inflammation.
Take it easy. Avoid injury by doing exercises you can control - steady and slow is key.
Stay active. At least 5 days a week. Up your resistance training to at least 3 times a week.
Be consistent. If you stick to a plan, you will certainly feel and see progress.
Rest. We really have to understand the importance of this silent hero. Sleep patterns change after 40 and you might find it more difficult to fall asleep or sleep through the night. Small practices like not having caffeine after 2:00pm, avoid napping too late, having a bedtime routine will help you have a better night sleep. And help your tummy too.
Want to see a flatter tummy in 10 Days? Join my Closed Facebook Group @Bodyglowtribe