Posted in General Fitness by Rogue Fitness on 06 July 2017

By the time you've hit the big 4-0 its time to hone in on your health. Not to be too dramatic but this is a crucial time for your midsection. As we age, our metabolism slows down and belly fat becomes more diffictult to lose. After 40, its much easier to lsoe muscle mass and water weight than actual fat. For this reason, thos of us over 40 (myself included) have to work a little harder than someon in her 20's to get a toned stomach. It can be done, though- just ask Cameron Diaz!

Here are our top tips to get a flat stomach after 40.

Tip 1. Modify your dinner plate.

Switch up your dinnertime dining options to include more protein and fewer carbohydrates.

Tip 2: Each a diet rich in fiber.

Fiber can help you fight fat, feel more full, and lose weight. Fiber is a component of some carbohydrates that cannot be digested. It pushes through our system and cleans it out along the way. Try a bowl of apple cinnamon oatmeal for breakfast.

Tip 3: Reduce your caloric intake.

As your metabolism slows, you don’t need quite as many calories to make it through the day. Reduce your caloric intake by about 20% to avoid unwanted weight gain. Incorporate low-cal foods like spinach to give your meals more volume without added calories

Tip 4: Intensify your workouts.

Perform HIIT, or high intensity interval training, three to four times per week. Or, try four to five fat scorching Tabatha moves. These high-intensity workouts burn the highest number of calories in the lowest amount of time, and they rev up your body to burn more fat even while you’re resting.

Tip 5: Focus on core strength.

Your core takes over as your main focus as it becomes harder to transform. Although endless planks won’t reduce your belly fat they will improve core strength and your abdominal muscles so you can create an internal corset. Incorporate stabilisation exercises like planks as well as functional movements such as press ups, rotational work, resistance training and bodyweight training like squats into your workouts.

Tip 6: Snack on flat belly foods.

Remember, fitness is as much about what you eat as what you do in the gym. When hunger strikes, have plenty of flat belly foods like almonds, apples and Greek yogurt on hand to avoid snacking on the wrong foods. Make sure your kitchen is free of these foods notorious for packing on the pounds.

  • Processed Meats

  • Chips

  • Refined Grains

  • Red Meat

  • Fried foods

  • Packaged Snacks & Treats

  • Whole Dairy

  • Fruit Juice

  • Soda

  • Fancy coffee drinks

  • Alcohol

Tip 7: Move More

Be mindful to simply move more at every opportunity - walk more, take the steps rather than the lift and just be active rather than lazy. Aim for a minimum of 10,000 steps per day.

If you would like to chat about your health and fitness goals simply book a complimentary consultation by clicking on the link below:

http://roguefitness.ie/fitness-personal-training-cork/comp-pt-session