How to Lose Belly Fat over 40 | Why HIIT is the Answer
There are plenty of fads that promise to show you how to lose belly fat, to get abs. If you are in your 40’s, it doesn’t help when there are unrealistic promises to lose belly fat in a short amount of time with minimal effort. Unlike these fads, high-intensity interval training (HIIT) and its benefits have gone beyond expectations, being the latest “trend” in health and fitness and crossed over into being an accepted truth on how to lose belly fat.
For middle-aged men, seeking the best workout plan to lose belly fat around the stomach area has become increasingly important for good health and well being. HIIT offers a way to get the results you want in a sustainable, science-backed way.
A Deeper Look Into HIIT
HIIT is an overarching classification of a type of training, also short for high intensity interval training. The format of the training can vary widely. But, certain specific elements are true for all types of HIIT to help you lose belly fat.
There is one specific goal that needs to be achieved, as you train must reach 85% of your maximum heart rate. As you do this, train with multiple bursts or “intervals” throughout the workout at that maximum heart rate. By including this “high intensity” aspect in a single workout, you will be training, both, your cardiovascular and muscular system. When you do this, you will increase your heart rate to that 85% of your heart rate, let it subside, temporarily, by lowering the intensity of the exercise, then ramp it back up again.
Maximum heart rate is a theoretical maximum that varies by age. The rough and ready way of working it out is to take your age and subtract it from 220. Therefore for a 40-year-old man, his maximum heart rate would be 180, and 85% of that would be 153. A relatively cheap heart rate tracker or fitness band can help determine whether you’re getting your heart rate into this crucial range.
How to Lose Belly Fat
For middle-aged men, the lure of HIIT is simple. It offers the real results, you can see in the mirror, without needing to commit to four 90 minute runs or five gym sessions a week. Research shows that HIIT workouts burned almost a third more calories than other exercises. This just goes to show that HIIT can be effective, when consistent, you will lose belly fat fast, and notice it in your reflection too.
Lose Belly Fat with No Gym
One of the most appealing parts about HIIT workouts is they don’t require a gym full of equipment. This means you can do a HIIT workout at your own home! You have the opportunity to incorporate either a regular push bike or even a body weight workout. You can use these tactics by creating a challenging home workout. This will help target that excess fat around your core. If done right, you will surely lose belly fat.
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No road bike or super expensive racing equipment is needed; a regular push bike will do the job nicely. Warm up with a short five-ten minute block then really push the pace and speed pedal for 90 seconds. You will want to pedal as if you were trying to catch up to another rider ahead of you and pass them. After that, come back to a slower cycle and check your heart rate, you should see it slowly dropping. It will be important to rest between two or three minutes before repeating the process. For an effective workout, you will want to repeat this cycle several times.
Do some slow jogging to warm up before driving your arms and pumping your legs as if you were a sprinter in a 100 meter dash. Repeat the same process as the bike by slowing back to a gentler pace and checking your heart rate before repeating the process.
Body Weight Workouts
Set up stations in your living room or backyard. You will utilize space to complete a set of 10-12 push-ups, 10-12 squat jumps, 10-12 lunges and a thirty-second plank. Then, follow up by resting for two to three minutes. Repeat the process two to three times then cool down with some dynamic stretching.
If you push yourself and stay consistent, you will not only lose belly fat, but become a healthier individual. Isn’t that what it’s all about? The time of contemplating is over, to learn more, visit the link below.
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