I do not like to break it to anyone who approaches or drives a big 4-0, but the bad news: you can not train like a 20-year-old to get a flat stomach. The good news is that you don’t have to train like a 20-year-old to get a flat stomach.
During your teens and twenties, your body was high in fat-burning growth hormone, your stress was pretty low, and you could often count on mom and dad for good nutrition and financial help. Speed ahead 20 years and you will find a few changes:
• Slower recovery;
• increased stress;
Slow metabolism;
• Less time to learn; and
Accumulated injuries and indulgences.
This is like trying to get better mileage from an old car. You can do it. But you must be smart. In the case of your body and health, you should be smart in your exercises, diet and behavior.
AN EXERCISE
The crowd exercise plus 40 should focus on posture and structure for optimal function and strength. You cannot be super strong and healthy with a sunken chest, hunched shoulders and a protruding bowel. You may have some “old man power” for a short period of time, but your energy and stamina will be absent.
Try to pull your neck back into your collar, fold your shoulders back and squeeze the shoulder blades together. You will notice that your stomach usually draws inwards when your body is flattened. That is why an old soldier may seem slimmer than a young man, but a slouching recruit.
Obviously, when the body is aligned, you feel and breathe better. Your digestion improves, and you probably don’t get tired just as easily. Thus, even without burning a lot of calories, your weight will be distributed throughout your body, improving your ease of movement and appearance. Staging is very important in martial arts and yoga. And you see a lot more older people in these areas than you say, aerobic dance.
Here's the secret to a flatter gut after forty: always include posture and back exercises when you train your abdominal muscles. To begin, practice the one-legged stretched stretch and standing lunge. A one-legged stretch is done sitting on a rug with one leg straight, and the opposite leg is tucked in with your foot near your groin. Slowly reach the chin and chest to the foot. Relax, take a deep breath and exhale when you stretch. Stretching one leg at a time reduces the likelihood of deformity of the back. Spend about 30 seconds on each leg. Some experts stretch for 10 minutes in each position. It stretches the hamstrings, which are shortened by excessive sitting.
Avoid jumping, tightening movements and / or reaching the forehead, as these popular movements can strain the upper and lower back.
Standing lunge is similar to karate stance or fencing attack. Stand with one foot forward, bending the knee, and the other leg right behind. Keep your front knee above your ankle. Hold for 30 seconds and change. This movement stretches the hip flexors, which are also tightened from excessive standing and sitting.
Another area of posture is the upper back. Too much time driving or computer. Let these muscles weaken due to lack of use. Practice to get out of the car or the desk chair and move at least every hour. The torso rises, Pilates chest stroke, yoga cobra, swimming, classical dance and martial arts have all strengthened this area.
Next to the pose you must use peak effort. Cardiovascular or endurance exercises are great for the heart and lungs. But peak efforts, such as isometry, weight lifting, and certain exercises on body weight, will increase your growth hormone and bone density. Strength training is more rejuvenating than endurance training, although both are important. Excellent presses, chins, body exercises and curls 2–4 times a week slow down aging better than jogging every day.
Although long sessions of endurance will burn more calories during exercise, strength exercises will continue to burn fat AFTER exercise. After a workout, your muscles regain their strength by burning fat. Even when you are at home watching TV, sleep, etc. You can actually do less and get more benefits. I found it a few decades ago when I was running twice a week and lifting weights twice a week. For several months I ran 1.5 miles faster than the guys who ran 3 miles every day. Strength training, food and rest days, the cave surpasses me than the guys who just walked every day at the same pace.
As for getting a flat stomach: here is the routine I used in my forties and fifties ONLY A WEEK.
1. First work in the upper back. Holding the hips on the floor, lift the torso off the mat. Your head should be straight so that you look forward approximately on one leg. (Not shown.)
2. First, work on the skew. Since these are body stabilizers, they will assist other abdominal groups during abdominal training. You want to tire them so that other abdominal groups get more work. Lateral movements, such as “legs,” will work in this area.
3. Then work with lower abdominal refraction. According to body builders, athletes and former pregnant women, this is a soft area of the body that is difficult to strengthen. Movements, such as lifting legs, will work in this area. Again, you want this area to be pre-tired so that you can really work in the next step.
4. Now process the crunch for the upper abdominal. When other abdominal groups are already tired, the upper abdominal parts should take on most of the workload. It looks like most of the rowing team suddenly stops and leaves two members to continue rowing. The upper abdominal areas get much more work than if they traveled with the rest of the abdominal “crew”.
Between the exercises is no more than 3 seconds. Go from one to the next exercise, and then rest for one minute after the crunch. Then repeat for three sets of the entire sequence. Start with 5 repetitions and go to 30. This is a butt, but it gives amazing results in about 5 sessions.
