If you have noticed that you are a bit wider around the waist than you used to be then you are part of a growing epidemic called abdominal obesity.
Over the last decade, the cases of people over 40 suffering from abdominal obesity have more than doubled. This number continually increases because an estimated 78% of all middle aged men and women lead sedentary lifestyles. However, you can look better than ever and get head turning six-pack abs through simple, but proven, fitness and nutritional changes. If your midsection is showing more bulge these days, you should know the serious health risks associated with abdominal obesity. Researchers have learned that a high concentration of abdominal fat is typically a result of a diet containing carbohydrates with a high glycemic index and too many fats. Studies have also shown that people who suffer from abdominal obesity are 25% more likely to suffer from migraines.
On the other hand, men and women over 40 who have made the fitness, nutritional, and lifestyle changes needed to get a flat tummy are predominantly free of obesity and age related health concerns. Therefore, as long as you do the right exercises, followed by the right nutrition and lifestyle, you should have that six-pack that will make everyone stop and stare.
There are a lot of so called experts out there that will tell you how to get fantastic abs, for a fee. This is because gimmicks and fad products promise you great results without making positive changes to your physical activity and eating habits.
Additionally, pills and other miracle remedies are often dangerous and can cause long term damage to your kidneys, liver, and endocrine system. The problem with the later two is that when you are in the starting position flat on the floor you are forcing your back into an unnatural position. Also, exercises on machines, such as ab machine crunches, put your back in a compromised, unstable position and you should avoid these as well. For example, when you begin your routine simple crunches will probably give your abs a good workout.
However, as you become fit you will need to add more resistance than a simple crunch can provide. Also, avoid torso twists because these do not adequately build abdomen muscles and they do not burn very many calories. Finally, many people only focus on the rectus abdominus muscles which are the muscles that can be visibly seen in a six-pack. It is important that you give this muscle group an excellent workout, but you must also exercise the other muscles in your abdomen and back to get the full effect. When you hold your body in the proper position, it emphasizes muscle tone and a lean abdomen. Now that you know what not to do, it is time to focus on the right movements that will get you a fantastic set of abdominal muscles. The right movements are the same no matter if you want ripped abs or just a lean, tone appearance. The difference is how much resistance you add to your workout. Other exercises that are the most effective can be done at home or at a gym with simple equipment like dumbbells and an exercise ball.
Ball crunches and ball hip flexions work out both the rectus abdominus group and the supporting abdomen muscles. Lying leg thrusts, abs scissors, reverse crunches, abs wheels, and alternating crunches can be done almost anywhere.
If you prefer a gym, decline bench leg thrusts, bench crunches, and the cable rope crunch will give you good results. Also, abs bicycle exercises where you alternate your knees and elbows are fantastic and burn many calories. You may also be surprised to find many other exercises that do not focus on the abs will give you an amazing abdominal workout. However, these movements require core stability that forces the abs into a flexed or crunched position with great resistance.
In the beginning, you may have to workout the full 10 minutes and decrease the time as you get toned.
Keep in mind that no matter how much you strengthen your abs, you will not have the look you want unless you also address unwanted fat through cardio and good nutrition. The best way to get fantastic washboard abs abs is to begin a well-rounded fitness program that includes the right exercise movements, good nutrition, and positive lifestyle changes.
As you design your fitness program, focus on information that encourages natural methods of weight loss and health that support your over 40 fitness goals. The Truth About Six Pack Abs e-book was written by a certified nutrition specialist and personal trainer. The book emphasizes achieving fantastic abdominal strength at any age through simple exercises and good nutrition. Additionally, he details specific exercises that are fantastic components of any abs fitness routine. I used to be a little chubscout back in the day, and if I want to I can get chubby again fairly easily. I went from 255 down to 173 and was twig like so I bulked (incorrectly) and went back up to 210. Got a request for a blog topic from a personal training clients this week and thought it was a good one. No question about it, whether you just want to get a flat stomach or perhaps even a six-pack, the game is different from when you were in your twenties and thirties. When you see any of the above in print or media advertising, don’t walk, run away immediately.
Cortiosl is doing the job it’s supposed to, but in the process excess levels also increase the accumulation of belly fat stores. Step one in getting a flat stomach and ridding excess belly fat over 50 is to take all means necessary to reduce inflammation. You must work on building a clean, healthy diet and maintaining lean muscle with resistance exercise if you want to optimize testosterone. When a women enters menopause, one form of estrogen called estrone is maintained in the body.


Specifically, resistance exercise like burst training will be the most effective means of exercise to make an impact.
To produce positive hormonal changes you’ll want to incorporate short-duration, high intensity effort through things like metabolic resistance training and interval training.
Once again this is a natural part of aging, but the impact is largely tied into your diet and exercise. The worse your insulin sensitivity is the more likely you are to store body fat around your waistline. The best ways to improve insulin sensitivity is with aerobic and resistance exercise combined with a supportive nutrition diet. Short burst of high intensity effort to produce a positive hormonal response and create metabolic disturbances.
The older you get the more you’ll have to focus on reducing inflammation and creating an alkaline state in the body. Getting a flat stomach and even a six-pack is possible for men and women over the age of 50 if they commit to following the disciplines I’ve outlined in this article.
If you live in the Charleston, SC area and would like some assistance with a body transformation, Shaping Concepts specializes in personalized fitness and nutrition strategies for middle age adults. This combination has simply worked better for middle age adults than anything I’ve found in my twenty plus years of fitness coaching. When you’re ready you can sign up for a FREE no-obligations consultation and trail of my programs. As a last little bit of encouragement and motivation, check out the picture below of Mark Sisson.
Shane Doll is a certified Charleston personal trainer, fat loss expert, speaker, and founder of Shaping Concepts Personal Training Studios. That one last roll or two of lower belly fat that won’t seem to go away no matter what you do. So, in vain, you crank out set after set of leg raises and reverse crunches at the gym… you experiment with special “advanced” dieting techniques… you include additional “fat burning” supplements in your plan… and you search online hoping to stumble on some new, unique strategy that will help you get rid of that stubborn lower abdominal fat once and for all. There are NO special techniques or strategies that will specifically allow you to target your lower belly fat.
As I’ve covered many times before, it’s impossible for you to “spot reduce” fat from specific areas of your body.
The resistance-based exercises that you perform in the gym only train the muscles that are involved in the movement; they have NO effect on the fat stores in and around the area that you’re training.
Bench presses do not burn fat off of your chest… bicep curls do not burn fat off of your biceps… and lower ab exercises do not burn fat from your lower abs.
Fat loss only occurs on a holistic, total-body scale as you maintain a net calorie deficit over time through proper nutrition and increased activity level. And due to the way that our bodies are genetically programmed to store fat, guess where the very LAST area is where fat will be burned from? So, just because you have some excess fat remaining on your lower stomach doesn’t mean you’re doing something wrong or that there’s a specific fat burning technique you aren’t employing properly… all it means is that you haven’t lowered your overall body fat percentage far enough.
If your overall fat burning progress has plateaued, then you simply need to create a larger calorie deficit in order to stimulate ongoing fat loss. You can achieve this by either shaving 100-200 calories off of your daily intake, increasing your activity level with some additional cardio exercise, or some combination of both.
As you continue to lean down further and further, eventually that lower abdominal fat will begin to melt away.
One other side note I’d like to mention before closing this article out is to keep in mind that, for the vast majority of people (even those who are in great overall shape), having some degree of noticeable lower belly fat is perfectly normal.
All those pictures you see online and in magazines of fitness models with ripped 8-packs year-round only represent an extreme minority of the population. Wanting to reduce your lower abdominal fat is obviously fine, but just keep in mind that being perfectly flat and ripped in this area does require you to be quite lean overall and to maintain that level of leanness on an ongoing basis.
Personally, I’m content remaining at a body fat percentage in the 10-12 range most of the time with visible, but certainly not “shredded” abdominals and a bit of extra lower ab fat. That’s just me though, and the degree of overall leanness you truly want to achieve and the amount of time and effort you’re willing to expend to get there is totally up to you and something you’ll have to decide for yourself. Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B.S muscle building and fat loss information online since 2005.
This dangerous equation can lead to heart disease, diabetes, and is even suspected to be the cause of some cancers. Countless middle aged men and women are plagued with weight-related back problems that prevent them from performing everyday, basic tasks and they risk losing their independence. These people tend to be healthier which results in fewer doctors’ visits, lower prescription costs, and a longer life span. The truth is that there is no gimmick or fad out there that will get you long-term fitness and a six-pack. The point of fitness over 40 is to get your body into a healthy condition that will support and lengthen the rest of your life. Some exercises can cause serious injury to your back, which may already be weakened after carrying extra abdominal weight for a decade or more. Some of these include hanging leg raises with an arched back, lying flat straight leg lifts, straight leg sit ups and feet-supported sit ups. For example, many people have great success with hanging leg raises and hanging knee raises but remember to keep your back in a hunched position.
For example, squats, lunges, dead lifts, and multi-joint presses all focus on other muscle groups. You might be surprised to find out that many people are getting the defined abs they want through intense training, but those abs are not visible through layers of unwanted fat.
Nutritionally, many people have had better results when they include only complex, low-glycemic carbs, reduce fats, increase lean proteins, and stop alcohol consumption.
You can use The Truth About Six Pack Abs as a valuable guide on your journey to an extraordinary physique. The bad news is it won’t be a quick and easy fix like taking some fat burners and doing a ton of cardio.


The rate in which decline happens is largely tied into lifestyle habits with diet and exercise. Processed and refined foods, high amounts of sugars, alcohol, and other toxins to name a few result in inflammation (drive cortisol up and testosterone goes down), poor insulin sensitivity, and a acidic state in the body. Hormonal replacement strategies have come a long way with bioidentical hormones and can be a safe and effective means of optimizing levels in men under the guidance of a physician. Outside of hormonal replacement strategies which should be considered carefully with your physician, all women can look to support levels with a supportive nutrition diet and exercise. Sorry ladies, but all that aerboic exercise and cardio won’t make much of a dent on reducing belly fat. Poor insulin sensitivity or the progressed insulin resistance is a result of a diet high in sugars compounded with a loss of lean muscle through inactivity and hormonal shift (loss of testosterone). Specifically, you’ll want to look at minimizing starches and simple sugars by following a Primal Blueprint type diet. Take a walk on the beach, work in the garden, play with the kids in the yard in your bare feet, go for a swim in the ocean, a lake, etc.
The best way to strengthen and stabilize your core is through ANY functional exercise where you’re moving your body in multiple planes of motion. I agree with this statement but my version for men and women over 50 is somewhat different. Sure you may get away with lots of cardio and dieting when you’re younger, but not when you hit your forties and beyond. Ditch the repetitive long-duration aerboic workouts on the treadmill, elliptical, stationary bike, etc. Now don’t get me wrong these are wonderful forms of exercise and I highly recommend them. Yes, we use the burst training methods mentioned in this article and Primal Blueprint diet strategies. Check out our success stories page for examples of real Charleston residents who have transformed their bodies with our programs. He specializes in helping people achieve a body transformation with burst training exercise and whole food nutrition. Pleasant, Daniel Island, Isle of Palms, Sullivan's Island, and the Bluffton-Hilton Head areas. The ONLY way to get rid of that last bit of fat is by continuing with your fat loss program and focusing on lowering your overall body fat percentage. It would require a very high level of time, effort and dedication to achieve a midsection of that caliber, assuming you have average genetics and are not “chemically enhanced” in any way. Through the comprehensive free content found in his Articles, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives.
I give out real, science-based, no B.S training, nutrition and supplementation advice to help you build muscle and lose fat in the most productive yet practical way possible. The exercises that kept you lean and tone at 20 will keep you lean and tone at 50. As you age, you should have even greater motivation to eat right and workout.
Good posture will help your back remain strong for many years and has a fantastic impact on appearance. In addition to you normal workout, you will probably want to include 5 to 10 minutes that are devoted to your abs.
Your abs are no different than any other muscle, they need rest in order to repair and build new mass. While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. That may work for the genetically blessed when they’re younger, but all middle age adults will have to take another approach.
The more you maintain and build lean muscle, the better you’ll be at maintaining levels. This can be a consideration ONLY if you’re willing to make the above changes with exercise and diet.
You’ll still want to incorporate exercises that help to strengthen the deeper core muscles.
Just make sure to incorporate some burst training and possibly additional aerobic exercise for optimal results.
You’ll get more benefit from working the larger muscle groups with higher intensity movement (hence burst training) than any amount of ab exercises. You can receive a FREE no-obligations trial of his Charleston personal fitness programs and start experiencing the Shaping Concepts difference today. In an industry that has become completely overrun with gimmicks, false information and outright scams, you can trust this site as an honest, reliable resource to help you reach your fitness goals.
And you don’t have to completely alter your daily habits to get a flat stomach within 7 days!One:If you want to build muscle and burn fat at the same time, you have to perform circuit training, three days per week.
But seriously, you’re not going to starve yourself or diet away that last bit of belly fat.
How can you achieve this? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Because inflammation is viewed by your body as a stressor and the adrenals release it’s own anti-inflammatory in the form of cortisol. Estradiol keeps energy up, regulates blood pressure, and helps make sure insulin is properly shuttled into the cells. Sure you can do some low-moderate intensity aerobic work during the week, but just don’t expect it to melt away your waistline.
Your body has built in primal response mechanisms to adjust your metabolism and body fat setpoints when you go into prolonged restrictions.



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