These two exercises help you lose the most weight at 50 years old.
As we age we gain more weight and it’s harder for us to lose weight. This is largely due to loss of muscle massthis is a normal phenomenon that occurs as we age and affects our metabolism.
But there is no reason to agree. We can do a lot to prevent muscle loss and promote muscle development, which will help us lose weight more easily. We find the most useful exercises for this.
Why do we gain more weight as we age?
As people age, especially after age 50, both men and women lose muscle mass. This is a natural process called sarcopenia and is characterized loss of muscle strength and function.
Muscle is the tissue in our body that consumes the most energy, so losing it means that we burn fewer calories, which contributes to weight gain.
And although it may seem surprising, muscles burn calories not only when we are active, but also when we are at rest (the so-called basal metabolic rate). The more muscle we have, the more calories we burn. without doing anything, and the less, the easier it will be to gain weight.
Sedentary people or people who do not engage in any exercise may You will lose 3% to 5% muscle mass after age 30..
What can we do to avoid this and gain muscle? Simple: strength exercises. With their help, we will not only build muscle mass, but will also be able to increase our basal metabolism (the calories we burn at rest). In this sense, there are strength exercises that are especially effective and also help you lose weight after 50, like the two we suggest below.
Plank to eliminate belly fat
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The stomach is one of the areas where the most fat accumulates as you age. Plates (also called boards by their English name) are a type a very complex exercise that especially works the abdominal muscles (rectus abdominis, transverse abdominis and obliques), but it also trains the muscles of the back, shoulders, chest, quads and buttocks.
Helps build muscle mass and strength, as well as improve stability and posture.
There are different types of irons, but to make a basic one, you need to follow these steps:
- On the floor, lie face down on a mat with your palms on the floor below your shoulders.
- Extend your arms so that you rest on your forearms, your shoulders are at the height of your elbows, forming a right angle.
- Bring your pelvis towards your navel so that the sword curves slightly.
- Raise your legs and squeeze your buttocks. You should rest on the balls of your feet and forearms as shown in the picture.
- Hold the pose for a few minutes as best you can. Make sure your legs, back and head are straight (without raising your head or looking straight ahead).
If things get very difficult for you, you can start with your knees bentleaning on the rug.
Other variations include using your hands instead of your forearms (for example, staying at the top of a push-up for a while).
Squats for Strong Glutes and Legs
The effects of decreased estrogen during menopause can be combatted through exercise.
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Squats are a very effective exercise for strengthening core muscles. lower body muscles: glutes, quads, hamstrings, adductors, hip flexors and calves. In addition, it also strengthens muscles basicthe central part of the body, which in addition to the buttocks includes the muscles of the abdomen, lower back, pelvis and deep muscles of the spine.
In addition to helping to strengthen and lose weight in the buttocks and legs, it improves balance and posture and improves athletic performance.
How to make them well
Unlike the plank, which is a static exercise, squats consist of different phases. Here are the steps to help you perform basic squats well:
- Stand with your feet slightly wider than shoulder-width apart.
- Push your hips back and lower your butt toward the floor as if you were sitting in a chair until you are squatting. You should always keep your torso as upright as possible, your back straight, facing forward and fully planted on the ground (without lifting your heels).
- Push yourself up to return to the starting position. Always keep your knees apart.
- Perform 3 sets of 10–15 repetitions.
What we’ve explained is a basic squat, but there are a few different variations (doing a jump while getting up, with one leg resting back on a chair, with an object, holding the pose for a few seconds…). To make the exercise more intense, is it possible to do squats with kettlebells weighing one or two kilograms, so you will create more resistance.