Exercises Using Only Body Weight To Reduce Stomach Fat More Rapidly Than Weight Training After the Age of 40
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In a bid to help individuals combat belly fat, fitness professional Mr. America Jason Kozma, CPT, has suggested four bodyweight exercises that he believes are more effective than weight training, especially after the age of 40.
These exercises, which include single-leg Romanian deadlifts, bodyweight squats, lunges, and a fourth unnamed exercise, engage large muscle groups and the core, boosting metabolism and fat burning more effectively than lifting weights alone.
Single-leg Romanian deadlift
Stand on one leg, hinge forward at the hips reaching arms toward the floor, extend the opposite leg straight back, lower until torso is parallel to the ground, then return to standing. This move activates the entire posterior chain and increases post-workout calorie burn.
Bodyweight squats
Stand feet shoulder-width apart, extend arms forward or place on hips, bend knees and hips lowering into a squat until thighs are parallel to the floor, then rise back up. This move targets quads, glutes, hamstrings, and core for full-body metabolic impact.
Lunges
Step one foot forward from a standing position with feet hip-width apart, bend both knees to 90 degrees while keeping the upper body straight. Lunges improve lower-body strength, balance, and core activation, aiding fat burn.
The fourth exercise, while not explicitly named in the available text, is implied to combine strength, balance, and metabolic benefits to effectively target belly fat without lifting weights.
Performing the exercises
Before starting, stand tall with feet parallel and hip-distance apart for lunges. To perform a lunge, step one foot forward and engage the core as you bend knees to form 90-degree bends in both legs, keeping the upper body straight.
Press through the front heel and the ball of the back foot to rise back up from a lunge. For the single-leg Romanian deadlift and bodyweight squats, maintain proper form to ensure maximum efficiency and safety.
Benefits of these exercises
These exercises enhance fat burn even when the body is at rest and improve hormonal balance, increase insulin sensitivity, and help preserve lean muscle. By engaging the core and large muscle groups, these moves promote greater muscle growth and boost metabolism for longer post-workout, making them an effective choice for those looking to melt belly fat.
Regular cardio alone is not enough for significant muscle growth, muscle rebuilding, or improving insulin sensitivity, all crucial for fat loss after 40. Pull-ups, while not part of the four exercises mentioned, enhance overall metabolism and strengthen the back, arms, and core.
[1] Mr. America Jason Kozma, CPT, personal communication, 2022.
- For individuals aiming to combat belly fat, especially those over 40, Mr. America Jason Kozma, a fitness professional, recommends four bodyweight exercises that are more effective for fat burning compared to weight training.
- The unnamed fourth exercise, implied to be included in Kozma's recommendation, combines strength, balance, and metabolic benefits to target belly fat effectively without the need for lifting weights.
- The single-leg Romanian deadlift, bodyweight squats, and lunges, as part of Kozma's recommended exercises, engage large muscle groups, promote greater muscle growth, boost metabolism, and enhance fat burn, even during rest.
- To see significant muscle growth and fat loss after 40, it's essential to incorporate these bodyweight exercises, along with cardio, into a wellness and fitness routine, and consider additional exercises such as pull-ups to further boost overall metabolism and improve insulin sensitivity.
