Over 40s can 'incinerate stubborn fat' and lose weight with the 'best' type of exercise - full workout
Gentle exercise can help menopause weight loss
GETTY
Weight loss is no easy task and becomes more challenging with age as the metabolism naturally slows down.
Exercise is one of the best tools for burning fat and a fitness instructor has exclusively shared workout tips.
Opting for a high-intensity workout will burn calories quickly, fitness instructor, home gym equipment expert and the founder of Shredded Dad Jose Guevara said.
He told GB News: "To incinerate stubborn fat, you need to incorporate high-intensity bodyweight circuits that leave you drenched.
Resistance training helps build muscle and burn fat GETTY"I'm talking explosive drills like jump squats, high knees, burpees - stuff that elevates your heart rate while still hammering those leg muscles.
"Combined with strength training, you've got the perfect fat-burning, muscle-building home workout after 40."
Explosive workouts, often referred to as high-intensity interval training, involve moves that will quickly get the heart rate up and make slimmers sweat.
Some studies have shown this type of training can boost the metabolic rate for hours after the workout is finished, meaning slimmers are burning more calories as the day continues.
These workouts can also burn calories more quickly than weight training, although it is worth noting they can not be maintained for as long a time.
Jose recommended pairing high-intensity moves with strength training to burn fat and tone your legs at any age. He added: "As someone obsessed with optimising health and fitness, I've become a devout student of functional training movements that build real-world strength and mobility.
"Drawing from my chiropractic expertise, I know that developing strong, toned legs is absolutely critical for maintaining an injury-free, pain-free body as we age.
"Weak stabilisers in your hips and knees put extra strain on those joints and your spine with every step. That's why my favourite home exercises are movements like squats, lunges and deadlifts.
"Yeah, they'll shred lean muscle onto your thighs and glutes. But they also activate all those small supportive muscles that are crucial for injury prevention.
"Once you start feeling that mind-muscle connection engaging from your core down to your feet with each rep, you'll be amazed at how much better your body moves.
"Proper form is key here. Never sacrifice technique for heavier weight. I recommend starting light and focusing on nailing the movements."
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Lunges are great for building strength GETTYSample workout
Warm-up: 5-10 minutes of dynamic stretches
Circuit 1:
Squats x 15 reps
Jump Squats x 20 reps
Walking Lunges x 10 reps/leg
High Knees x 30 seconds
Rest for one minute, repeat for three to four rounds
Circuit 2:
Deadlifts x 12 reps
Burpees x 10 reps
Step-ups x 15 reps/leg
Rest for 1 minute, repeat for two to three rounds
Finish with five minutes of static stretching
Jose added: "When you do this workout, don't be afraid to tweak things to your own ability. Some of the moves like jump squats are tougher, so feel free to replace them with something easier, like regular bodyweight squats.
"If using weights, start on the lighter side. See how your body responds to the reps and weight before increasing. It's better to start slow and build up than risk injury by taking on too much too soon. You've got time to progress, so listen to your limits and scale up gradually
"The most important thing is paying attention to your body. Go at your own pace and focus on keeping good form even if you lessen the intensity. You'll get more out of it that way than pushing too hard and getting injured."
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