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Once individuals reach the age of 50, their bodies inevitably undergo changes, and grappling with stubborn belly fat becomes an ongoing struggle. Fortunately, help is at hand. We had a conversation with Scott “Spirit” Herman, a certified personal trainer at Life Time Plymouth (Minnesota), to discover the sole workout regimen that appears to effectively eliminate belly fat.
Prior to delving into the specifics of Scott’s exercise plan, it is crucial to examine the reasons behind the prevalence of belly fat post-50. The expansion of the waistline during middle-age can stem from trends in dieting, shifts in hormones, and other factors.
“I am fully convinced that it is mainly due to lifestyle choices – what we eat, how we eat, our workplace environment, and our level of physical activity. Inadequate sleep also plays a role and triggers poor dietary decisions, excessive screen time, and so forth,” Scott articulates. “As a 51-year-old man myself, I have personally witnessed a transformation in my physique, turning from a slender youth who could consume anything to a mature individual who still craves unrestricted eating but understands the repercussions.”
Sound familiar?
Belly fat is not just frustrating to deal with—it’s also unhealthy. One of the biggest health risks of belly fat is visceral fat.
“Visceral fat is fat that is stored deep in the abdominal area surrounding many organs including the liver, intestines, and pancreas,” Scott explains.
Visceral fat can lead to heart disease (especially in men over 50), type-2 diabetes, high blood pressure, certain cancers (like colon and prostate), and cognitive decline.
The Best Workout To Fight Belly Fat
To combat belly fat, Scott recommends a three-day strength/two-day cardio routine—and the reason for combining the two kinds of exercise is simple.
“When we do cardio we burn fat then, and when we add a weight routine into the mix, we build muscle which burns fat long term. This is why we need both cardio and strength,” he explains.
Day 1: Cardio (30-60 minutes)
Perform a longer, slow/steady-state cardio workout to assist your body in burning fat.
For this cardio day, Scott recommends brisk walking, using the treadmill, biking, rowing, or swimming.
Day 2: Strength Training
On Day 2, you will train three body parts and the core.
- Chest (i.e. barbell/dumbbell bench press, pushup to plank tap, dumbbell chest fly on a stability ball)\
- Biceps (i.e. alternating dumbbell bicep curl)
- Triceps (i.e. tricep dip, close-grip pushups)
- Core (i.e. plank, bicycles, Russian twist)
Day 3: Cardio/High-Intensity Interval Training (15-30 minutes)
Perform a fast/slow combo high-intensity interval training (HIIT) to fire up your calorie deficit. You will continue burning calories long after you finish.
For this cardio day, Scott recommends spending time on a rower or bike, as it’s simpler to speed up and then slow down. But you can also choose a treadmill, walk, or swim.
Day 4: Strength Training
On Day 4, you will once again train three different body parts and the core.
- Legs (i.e. lunges, squats)
Back (i.e. renegade rows, bent-over rows)
Shoulder (i.e. shoulder press, push press, overhead carry)
Core (i.e. side plank, leg lift, superhero)
Day 5: Rest
It’s essential to carve out ample time to rest, which means no screen time or very limited amount of time on devices. Scott recommends the following activities:
- Yoga
- Meditation
- Slow nature walk
Day 6: Total-Body
On Day 6, Scott suggests starting with bigger muscles and core last.
“The reasoning behind why I do core last is in my routines I am consistently engaging my core, so I want my core fresh and ready for the workloads on the rest of the body … I start with the bigger muscles first. I do core last, while other trainers do core first.”
It’s a matter of preference; test out what works best for you.
- Legs
- Chest
- Back
- Triceps
- Biceps
- Shoulders
- Core
Day 7: Rest
- Yoga
- Meditation
- Slow nature walk.
Alexa Mellardo
