How To Lose Belly Fat After 40



Losing Weight After 40

Miriam Nelson, PhD, doesn't work with celebrities. Her clients are real women with real jobs, real families, and real bodies. She's also part of the prestigious committee of scientists and researchers that created the government's physical activity recommendations. That's why we tapped Nelson to develop an exclusive plan to put a firmer, slimmer body and better health within reach in as little as 10 minutes most days of the week.

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"Many women think if they can't do an hour of exercise every day, they may as well do nothing," says Nelson. But you can see results with far less. Nelson should know—that's how she stays healthy: "There are plenty of days that I have just 10 minutes to fit in a walk. At least once during the week, I get in a run or bike ride. Then on the weekend, I exercise a lot more."

The best way to shorten your sessions is to boost the intensity, says Nelson. Research has found that a vigorous 20 minutes can melt five times more fat than a leisurely 40-minute workout—music to the ears of many 40-something women who find their waistlines expanding just as their free time is shrinking.

Our plan uses a point system based on the federal physical activity guidelines* that lets you exercise as much (or as little) as needed, based on your goal. You'll get a weekly point target, then you decide how to hit your mark. Simply pick from our customizable cardio and strength routines, plus a bonus list of calorie-torching activities. You'll lose inches all over, firm up, or reach your goal weight in no time.

Match your goal to a plan on the following pages, andclick here to download the free Cardio and Strength Plans.

*Federal guidelines recommend at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity physical activity, plus two or more strength workouts a week.[pagebreak]

GOAL: Punch through a plateau 

Points per week: 35 (30 Cardio, 5 Strength) The best way to jump-start weight loss when the scale is stuck: Push yourself out of your comfort zone with more vigorous bouts of exercise and extra strength-training. 

Day Sample routine Time Score
Mon Cardio 2 twice 20 min 4 points
Tues Cardio 1, plus Strength 2, twice 30 min 4 points
Wed Cardio 2 twice 20 min 4 point
Thurs Cardio 1, plus Strength 2, twice 30 min 4 points
Fri Cardio 2 twice 20 min 2 points
Sat Vigorous activity 50 min 10 points
Sun Vigorous activity (30 min), plus Strength 1 40 min 7 points
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Click here to download the free Cardio and Strength Plans. 

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GOAL: Lose pounds and inches 

Points per week: 39 (35 Cardio, 4 Strength) You need to amp up your activity to slim down. Calorie crunching is key to shedding pounds, while strength-training fuels your metabolism to burn more calories even after your workout and help maintain your smaller size. 

Day Sample routine Time Score
Mon Cardio 1 twice, plus Strength 2, twice 40 min 4 points
Tues Cardio 1, 4 times 40 min 4 points
Wed Cardio 2, 2 times 20 min 4 points
Thurs Cardio 1 twice, plus Strength 2 twice 40 min 6 points
Fri Cardio 2, 3 times 30 min 6 points
Sat Moderate activity 90 min 9 points
Sun Vigorous activity 30 min 6 points

GOAL: Firm Up from head to toe

Points per week: 20 (14 Cardio, 6 Strength) Over time, even fit women can get a little flabby if they don't work to improve their muscle tone. Strength-training sculpts muscles and kick-starts your metabolism for results that last. 

Day Sample routine Time Score
Mon Cardio 1, 4 Times 40 min 4 points
Tues Strength 2, 3 times 30 min 3 points
Wed Cardio 1 twice 20 min 4 point
Thurs Cardio 2 twice 20 min 2 points
Fri Strength 2, 3 times 30 min 3 points
Sat Moderate activity 40 min 4 points
Sun Rest    

Click here to download the free Cardio and Strength Plans. 

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Choose Your Goal

Once you learn how many points you need, follow these sample routines, or create your own (see numbers 2 through 4, above right) to hit your weekly quota and achieve your goal. Note: indicates moderate intensity; means vigorous. 

GOAL: Look and feel 10 years younger

Points per week: 16 (14 Cardio, 2 Strength) Just 10 minutes a day can improve how well your heart and joints function. It also perks up your posture, slims your waistline, and boosts energy for a more youthful appearance. 

Day Sample routine Time Score
Mon Cardio 1 10 min 2 points
Tues Cardio 2 10 min 2 points
Wed Strength 1 10 min 1 point
Thurs Cardio 1 10 min 2 points
Fri Cardio 2 10 min 2 points
Sat Cardio 1, plus Strength 2 20 min 3 points
Sun Cardio 1 twice 20 min 4 points

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Workout at a Glance 

1. Choose a goal.Determine how many points you need to accrue each week.

2. Pick your cardio.Earn 1 point for every 10 minutes of moderate activity and 2 points for vigorous. 

3. Strength-Train.Mix and match our total-body plans, or do your own. Every 10 minutes racks up another point.

4. Customize the plan.Follow the sample schedules below, or create your own. If you choose the "look younger" goal, for example, you can swap a 10-minute vigorous workout for a more moderate 20 minutes if you don't feel like pushing yourself so hard.

The ExpertMiriam Nelson, PhD, is director of the John Hancock Center for Physical Activity and Nutrition at Tufts University and author of the Strong Women book series.

selene yeager “The Fit Chick” Selene Yeager   is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, pro licensed mountain bike racer, and All-American Ironman triathlete.





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Date: 08.12.2018, 22:34 / Views: 31435