Regardless of your age, your goal of losing weight requires three things: maintaining a healthy diet rich in lean protein and lots of vegetables, regular strength training, and getting in Aerobic exercise. But if you are 50 years old, lose fat Getting lean can be challenging — especially if you weren’t very active in your 30s and 40s. It’s not fair, but there’s a good explanation.you lose lean muscle mass As you age, this can cause your metabolism to slow down if you don’t do anything to build and maintain it. Don’t despair, though, as we’ve come up with the #1 workout to lose weight after 50.
It’s common for middle-aged people to complain that their metabolism isn’t as good as they used to be as they get older. It’s not just because they’re getting older — it’s because they’re not consistently active and maintaining the healthy habits they maintained when they were younger.
Because of the natural metabolic changes that occur as you age, you want to start living a healthy lifestyle early. If you haven’t started, it’s not too late to lose weight. If you start training the right way, you can achieve it. The best way to do this is to make strength training a priority. This form of exercise will help build muscle, increase metabolism, and burn more calories than steady-state cardio.
You can lose weight after age 50 with the following exercises. Just incorporate it into your fitness program and go!Read on to learn more, then check out 6 Best Exercises for Strong and Toned Arms in 2022, Says Trainers.
Pick up a dumbbell and place your hands under the handle as shown in the photo above. Keeping your torso as upright as possible, push your hips back and squat down until your hips are parallel to the ground. Cross your heels and stand up, flexing your glutes and quads to finish. Aim for 3 to 4 sets of 10 to 12 reps.
Hold the lat pulldown bar with your palms facing away from your outside shoulders. Lean back slightly and pull the bar toward your sternum with your elbows, squeezing your lats at the very bottom of the movement. Maintain resistance as you ascend, keeping your lats tight. Get your shoulder blades up for a good stretch at the very top before doing another rep. Complete 3 to 4 sets of 10 to 12 reps.
Get into plank position with your body completely straight above the ground. Start the movement with your feet together, shoulders and wrists in line. Keeping your core tight and squeezing your glutes, lower yourself under control until your chest touches the floor. Then, push yourself up and flex your pecs and triceps to finish. Complete 3 to 4 sets of 10 to 15 reps.
Remember, if you don’t already have the strength to do full push-ups, you can start on an incline.
Start this exercise with a dumbbell in each hand. Take a step forward with one leg, keeping your foot steady. Then, lower yourself under control until your back knee lightly touches the floor. Walk forward with the other leg and repeat. Perform 3 to 4 sets of 8 to 10 reps on each leg.
As shown in the picture above, hold a pair of dumbbells in both hands, hands facing each other, maintaining a neutral grip. Keeping your shoulders pulled back, roll the weight up, always flexing your forearms and biceps. Squeeze hard at the top, then resist on the way down. Complete 3 to 4 sets of 13 to 15 reps.
Liu Tian, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach in Los Angeles read more