When it comes to staying on track with fitness, consider taking some advice from Charles Dickens, who once said, “Procrastination is the thief of time.” As you reach your 50s and 60s, it’s easy to slack off on workouts and notice your body getting a bit out of shape. There’s no time like the present to get started, and take it from us: Every thick waistline needs this visceral fat reducer at 60. So keep on reading to learn more.
Besides aesthetic purposes, it’s important to decrease your fat levels to stay in good health. Having too much visceral fat can be incredibly harmful to your overall wellness, as it’s associated with obesity, high blood pressure, high cholesterol, stroke, and type 2 diabetes, according to Health Direct. If you didn’t already know, visceral fat surrounds your organs and is a bit easier to lose when compared to subcutaneous fat. So we’ve put together the perfect workout that’ll help target this area and reduce your visceral fat and waistline.
Get ready for strength training and cardio intervals. With consistent workouts, you will see your waistline slim down before you know it. Keep reading to learn about this visceral fat reducer at 60.
Begin your Dumbbell Squats with a dumbbell in each hand. Stand up straight with your feet just outside shoulder-width. Keep your chest tall and core tight, push your hips back, and begin squatting down until your hips hit about parallel height and the dumbbells are below your shins. Drive through your heels to come back up to the starting position, flexing your quads and glutes to finish. Complete 3 sets of 10 reps.
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To perform your Wide Grip Rows, grab the wide grip attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then fully straighten your legs. Keep your chest tall, and drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten your arms all the way, and get a solid stretch in your shoulder blades before another rep. Perform 3 sets of 10 to 12 reps.
Related: The Best Cardio Exercises To Lose Visceral Fat and Slow Aging, Trainer Says
The Dumbbell Split Squat starts by holding a pair of dumbbells. Get into a staggered stance, placing one foot forward and one foot behind you. Keeping your chest tall, come down slowly until your back knee touches the ground. Get a good stretch in the hips of your back leg, then drive through the front heel, flexing your quad and glutes to finish. Complete 3 sets of 10 reps for each leg.
Start your Flat Dumbbell Bench Press by sitting down on a workout bench with a pair of dumbbells. Lie back, and press the weights up. Then, evenly lower the dumbbells with your elbows slightly tucked. Come down enough to where you get a solid chest stretch in before pressing the dumbbells back up, flexing your pecs and triceps to finish. Complete 3 sets of 10 to 12 reps.
For this last exercise, you’re going to hop on an exercise bike, and begin your sprint intervals. A simple time interval you can complete is sprinting hard for 10 to 20 seconds, cruising for 20 to 40 seconds, then repeating. Aim to do this for 10 to 15 minutes in total.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim