As you age, your risk for belly fat increases significantly, especially for post-menopausal women. A waist size over 35 inches is considered dangerous for females. Something that you should remember is that you need to work out harder, not longer. Accordingly, HIIT exercises are the best form of exercise for melting that muffin top because they burn fat while maintaining muscle mass. Perform these 5, high-intensity moves to lose that muffin top after 40.
Two Types of Body Fat
There are two different kinds of body fat: subcutaneous and visceral. Subcutaneous fat makes up approximately 90% of body fat as it is distributed all over, just under the skin. For this reason, it is more difficult to lose because there are more fat stores to pull from. This type of fat is also responsible for the muffin top, and is less responsive to exercise than visceral fat.
Visceral fat is more dangerous, because it is the belly fat that encompasses the organs. It has been linked to serious illnesses such as cancer, diabetes and heart disease. Luckily, this type of fat responds well to exercise.
A Clean Diet is Imperative to Shed Your Muffin Top for Good
If you are trying to lose weight, it is absolutely imperative that you stick to a clean diet. Subcutaneous fat responds better to a healthy diet than it does to exercise. This means eating more fiber and protein, while decreasing carbohydrate and sugar intake. You should eat plenty of whole foods, such as lean meats, whole grains, and fresh fruits and vegetables. Avoid soda, even diet soda, and drink plenty of water.
While you should focus on healthy foods, it’s important for you to eat the right amount of calories for your body. How Many Calories Should You be Eating Each Day to Lose Weight?
5 Moves to Lose That Muffin Top After 40
The exercises included in this routine will work on tightening your tummy muscles, while also helping you shed visceral fat. This will slim your waist and tone your belly. Combining this routine with a healthy diet, will melt subcutaneous fat and eliminate your muffin top for good.
What you need: an interval timer / a yoga mat or towel / a medium weight kettlebell
What to do: Perform each exercise for 45 seconds, giving yourself 15 seconds of rest in-between. Complete 2-6 rounds. We’ve included instructional videos for each exercise, below.
Instructional Videos
Mountain Climbers
Side Jackknife Crunch
Kettlebell Swings
Bicycle Crunches
Squat Jack
