Fight the Middle-Aged Spread
workout Middle-aged spread is a problem that’s not going away anytime soon. By 2020, more than 60% of American adults will be middle-aged people out there at risk of developing this dreadful condition. Fortunately, you can fight middle-aged spread with this free weights workout. Regular exercise can help reduce the amount of fat around your midsection and help keep your arteries healthy. So what are you waiting for? Get started today and see how much better your life can become!
The Importance of Exercise
Exercise is one of the best methods for combating the middle-aged spread people who exercised regularly had a more negligible risk of developing heart disease than those who didn’t. There are several benefits to being physically active, including reducing your risk of developing obesity, diabetes, and other chronic conditions. Exercise also has a substantial impact on brain health.
The American College of Sports Medicine recommends at least vigorous-intensity activity. When you work out, be sure to include both cardio and strength training exercises. Cardio exercises like running and biking help burn calories and help improve your aerobic fitness. Strength training exercises like squats, deadlifts, and bench presses build muscle mass which helps you burn more calories when you’re not doing cardio.
If you’re new to exercise or just looking for an easy way to get started, try one of these beginner workouts: 30-Minute Abs Workout | 30 Minutes With Kids | 45-Minute workout without any equipment
The Free Weights Workout
The free weights workout is one of the most effective ways to fight the middle-aged spread. The workout incorporates a variety of exercises that will help tone your body and improve your overall fitness. By performing this routine regularly, you can help prevent the onset of age-related diseases such as obesity and diabetes.
To begin the free weights workout, you will need a set of weight plates and a set of dumbbells. You can perform this routine at home without equipment or hassle. The first step is to select a weight you can comfortably lift for 10 reps. Once you have chosen your weight, position yourself facing away from the weight stack, so it’s in front of your thighs and shoulder-width apart. Position your hands shoulder-width apart and slightly bend your knees so that your thighs are parallel to the ground.
Now lift the weight up towards the sky using an overhand grip, focusing on keeping your back straight throughout the movement. When you reach the top of the rep, slowly lower the weight back down to starting position by squeezing your glutes at the top of the agent. Repeat this exercise for 10 reps before moving on to the next weight plate.
To complete this routine, place each weight plate above one shoulder before stepping forward onto them with both feet simultaneously so that you’re in between them with arms fully extended overhead leaves while holding onto them for stability.
How to Do the Workout
If you want to tighten your middle-aged spread, look no further than this free weights workout. This routine will help tone your core, glutes, and hips while burning calories.
To get started, select a weight you can lift for at least 8 repetitions. Begin by performing basic exercises like squats, lunges, and deadlifts. Once you’ve got those down, incorporate more challenging moves like overhead press and bench press.
Switch it up every few sets to keep the workout interesting. And be sure to finish with cardio drills like running or cycling to help burn even more calories!
What to Drink while Doing the Workout
You need to try a free weights workout to keep you motivated and help you burn calories. Free weights workouts are the most effective because they use your whole body. This means that you aren’t just working your muscles with your arms and legs; you’re also working your upper body and core muscles.
Here are four drinks that can help you during a free weights workout:
1) Water: Hydrating yourself is vital during any workout, especially during free weights toxins, and helps keep your energy levels up.
2) Tea: If you’re looking for something more flavor, tea is a good option. Tea contains caffeine which can give you energy and help improve your focus.
3) smoothie: If you’re not really into drinking liquids, a smoothie is another great option. Smoothies are full of healthy fruits and vegetables, providing plenty of nutrients and fiber while aiding in weight loss.
4) CHILL ZONE® electrolyte drink: If you’re feeling warm after doing the workout, take a sip of CHILL ZONE® electrolyte drink to replace lost fluids and minerals. CHILL ZONE® electrolyte drink has been scientifically proven to hydrate athletes quickly so they can continue their workout.”
How Often to Do the Workout
Are you trying to fight the middle-aged spread but struggling with time? This free weights workout is designed to help. The routine is simple and can be done in 30 minutes. You’ll improve your strength, flexibility, and balance. And you’ll burn calories, too! So whether you’re looking to banish the middle-aged spread or want to stay fit, give this routine a try.
The first 15 minutes are devoted to cardio exercise. You’ll perform six exercises that target all of the major muscle groups. These exercises will help you burn plenty of calories. After the cardio interval, it’s time for the central portion of the workout.
You’ll start with three sets of circuit training: pull-ups, push-ups, and squats. Perform each set for 20 reps. Then switch to a different station and do another three sets of circuits: lunges, shoulder press, and chin up/down (or reverse crunch). Perform each set for 20 reps.
After completing all six sets of circuits, it’s time for additional weightlifting exercises. Do three sets of eight repetitions on the following: bench press (loaded), deadlift (unloaded), and row machine (both loaded and unloaded).
That’s it! You’ve completed one 30-minute workout! If you’d like to make this routine even more challenging, add one additional set of squats after completing the bench.
Kettlebell Goblet Squats
Do you hate squats? Hate them so much that you avoid them at all costs? Well, kettlebell squats are the perfect alternative for you! Not only are they a fantastic exercise for your lower body, but they’re also a great way to torch some stubborn middle-aged spread.
How to do kettlebell squats:
1. Position yourself in a squatting position with feet hip-width apart and shoulders down and locked. The kettlebell should be resting on your shins or just above your knees.
2. Keeping your back straight, slowly lift the kettlebell off the ground until it’s vertical above your head.
3. Reverse the motion by dropping the bell back to the ground and repeating.
Kettlebell See-Saw Press
The kettlebell see-saw press is a great way to fight the middle-aged spread with this free weights workout. This gym staple helps to keep your shoulders, triceps, and core engaged for an extended period.
Barbell Reverse Lunges
Are you looking to target your middle-aged spread? This free weights workout is a great way to start! In this routine, you’ll perform barbell reverse lunges with a moderate weight.
You’ll need the following:
A barbell
Suitably heavyweight
Steps:
1) Position the barbell on your shoulder to hang straight down.
2) Take a step back with your left leg, and lower the barbell towards the ground, keeping your back straight and abs pulled tight. Keep your core engaged so that you maintain balance. Drive through your heel to lift the barbell back up to the start position. Repeat this exercise with the other leg.
Dumbbell Pronated Row
Do you feel like your middle-aged spread is creeping up on you? Well, luckily, there is a workout that you can do to fight it off! This Dumbbell Pronated Row is an excellent option because it helps to work your entire body. Plus, it’s easy to do and can be done at home.
To begin, position the dumbbells to face each other at shoulder height. Bend your knees, so your thighs are close to your hips, and pull the dumbbells towards your chest.
When completing the row, squeeze your glutes at the movement’s top. This will help to recruit additional muscle fibers and increase the intensity of the workout. Be sure to switch sides after completing 10 reps on each side for 20 reps.
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Landmine Rotations
The benefits of regular weightlifting are undeniable, but how can you ensure that the routine is effective for you? One way to ensure your lifting sessions target all the right muscles is to rotate your exercises. Changing the forces you work out each time ensures that every session is different and more effective. Here are four landmine rotations you can use in your routine:
1) Hammer Strength Deadlift: This exercise works the hamstrings, glutes, and lower back.
2) Bench Press variation: You can do this with a flat or incline bench.
3) Squat variation: You can do this with a squat rack or with weights held in your hands.
4) Bulgarian Split Squat: This exercise helps to strengthen the quads and glutes.