Living a vibrant, healthy life is something we all want to enjoy as we get older. Looking good is just as important as feeling good, but hormonal changes sometimes contribute to weight gain, sleep disturbances, stress, and a redistribution of fat to the belly. There are ways to combat this, and the number-one tool is resistance training. In Belly Fat Busters for Seniors, certified personal trainer Paige Waehner provides a detailed twelve-week strength program with a focus on exercise protocols that specifically target belly fat. You'll safely and gradually build strength, balance, flexibility, and endurance while improving your body composition and losing belly fat.
You'll get tips on diet, sleep, stress, and other things that contribute to belly fat so your overall health improves. All of the workouts include instructions for exercises that will:
• Increase your lean muscle tissue while losing belly fat
• Improve your strength, balance, and flexibility
• Recharge your metabolism
• Revitalize your mental health
Author(s): Waehner, Paige
Publisher: Skyhorse
Year: 2022
Language: English
Commentary: Belly Fat Busters for Seniors,12 Weeks to Lose Weight, Gain Strength, and Improve Balance
Pages: 184
Tags: Belly Fat Busters for Seniors,12 Weeks to Lose Weight, Gain Strength, and Improve Balance
Contents
Introduction: Getting Older and Gaining Weight—It’s Not Inevitable
Belly Fat and Weight Gain
An Overview of How Our Bodies Age
Resistance Training Is the Answer
Chapter 1: The Basics of Perimenopause and Menopause—What Happens as We Get Older
A. What Is Perimenopause?
B. What Is Menopause?
i. What Age Does It Happen?
ii. How to Know If You’re in Menopause
iii. The Truth About Losing Weight During and After Menopause
iv. A Glimpse at What We’ll Focus on
1. Exercise
2. Nutrition
3. Managing Stress
4. Better Sleep Hygiene
5. Managing Your Insulin Resistance
C. The Symptoms of Perimenopause/Menopause and How to Manage Them
i. Hot Flashes and Night Sweats
ii. Sleep Disruptions
iii. Brain Fog
iv. Dry Skin
v. Weight Gain
vi. Depression and Anxiety
vii. Reduced Sex Drive
D. When to See Your Doctor
Chapter 2: The Reasons We Gain Belly Fat After 40
A. What Happens to Our Bodies in Our Forties, Fifties, and Sixties (Men and Women)
i. Between 40 and 45
ii. Between 45 and 50
iii. Between 50 and 60
iv. Body Changes in Men
1. Gaining Belly Fat
2. Loss of Muscle
3. Heart Issues
4. Prostate Issues
v. Muscle Loss
1. Neurological Decline
2. Hormonal Changes
3. Inflammation
4. Belly Fat
5. Slowing Metabolism
vi. Insulin Resistance—Feeling Hungry When You’re Not
vii. Hunger Hormones Are Out of Whack
viii. Unhealthy Eating Habits
ix. More Stress
x. Changing Sleep Patterns
xi. Not Exercising and Becoming Less Active Overall
B. The Benefits of Losing Belly Fat
Chapter 3: Let’s Talk about Your Diet
A. Things that Affect Your Metabolism
a. Genetics
b. Size
c. Age
d. Body Composition
e. Gender
f. Health Issues
g. Stress
h. Dieting
i. Activity Levels
B. Your Diet: The Biggest Contributors to Belly Fat
i. Sugar
ii. Alcohol
iii. Unhealthy Fats
iv. Processed and Ultra-Processed Foods
v. Eating Refined Carbs Instead of Whole Carbs
vi. Yo-Yo Dieting
Chapter 4: Changes You Can Make to Your Diet Right Now
A. Pantry Clean-Out
B. Drink More Water
C. Eat More Protein
D. Cut Out Added Sugar
E. Eat More Fiber
F. Eat Healthy Fats
G. Meal Prep
H. Mind Your Portion Sizes
I. Track Your Eating
Chapter 5: Let’s Talk about Exercise
A. Cardio for Losing Body Fat
i. General Exercise Guidelines
1. What Is Moderate-Intensity Exercise?
2. What Is Vigorous-Intensity Exercise?
3. Monitoring Your Intensity
4. Sample Rate of Perceived Exertion Scale
B. The Best Cardio for Losing Belly Fat
ii. High Intensity Interval Training (HIIT)
1. Examples of HIIT Workouts
2. The Benefits of HIIT
a. Sample Home HIIT Workout for Beginners
1. Squat with Crescent Knees
2. Step Outs with Overhead Reach
3. Knee Smash
4. Squat with Knee Lift
5. Heel Digs
6. Crossover Knee Smash
7. Puddlejumper with Lifts
8. Side Squat Scoop
9. Dumbbell Swing
10. Low-Impact Jumping Jack
11. Side to Side Punch
12. Curtsy Lunges
13. Rear Towel Slides
14. Side Towel Slides
ii. Low-Impact Steady State Training
1. The Benefits of LISS Training
2. Examples of LISS
3. Sample Cardio Schedule for Beginners
B. Strength Training for Losing Belly Fat
i. General Strength Training Guidelines for Seniors
1. How to Choose Your Weight
2. Delayed Onset of Muscle Soreness (DOMS)
3. How to Deal with DOMS
4. Discomfort vs. Pain
5. Rewarding Yourself
C. Best Strength Training for Losing Belly Fat
1. What Are Compound Exercises?
2. The Benefits of Doing Compound Exercises
3. What Is Circuit Training?
4. The Benefits of Circuit Training
Chapter 6: The Program
A. An Overview
i. The Breakdown of the Workouts
1. Warm-up
2. Total Body Strength Circuit Workouts
3. Flexibility Workout
4. Core Workout
5. Suggested Workout Schedule
B. Should You See Your Doctor Before You Get Started?
C. What You Need for Your Workouts
a. Equipment
i. Dumbbells
1. Alternatives to Weights
ii. Resistance Bands
iii. A Towel
iv. Mat
v. A Step
vi. An Exercise Ball
b. Workout Shoes
a. Workout Clothes
a. Activity Tracker (optional)
D. Scheduling Your Workouts
Chapter 7. Warm-Up, Cooldown, Flexibility, and Core Workouts
A. Warm-up—You can use this warm-up or any cardio of your choice before you do any workout.
B. Cooldown—This workout, or some other light movement, helps your body heal after exercise.
C. Flexibility workout–This is a great workout to do after any workout or anytime throughout the day.
D. Core workout—This workout can be done in conjunction with your other workouts or on its own. Just make sure you take at least one day in between core workouts.
Chapter 8. Weeks 1 & 2–Let’s Get Started
a. Suggested Workout Schedule
b. Equipment Needed
Chapter 9. Weeks 3 & 4–Getting Stronger
a. Suggested Workout Schedule
b. Equipment Needed
Chapter 10. Weeks 5 & 6–Building Muscle
a. Suggested Workout Schedule
b. Equipment Needed
Chapter 11. Weeks 7 & 8–Making Changes
a. Suggested Workout Schedule
b. Equipment Needed
Chapter 12. Weeks 9 & 10–Getting There
a. Suggested Workout Schedule
b. Equipment Needed
Chapter 13. Weeks 11 & 12–Your Most Challenging Workouts
a. Suggested Workout Schedule
b. Equipment Needed
Chapter 14: What Happens Now?
a. How to Change Your Workouts
b. Taking an Exercise Break
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