In this article, I will give you practical advice on the fastest way to burn belly fat after 40, with the best belly fat-burning tips and exercises.
It’s no secret that our metabolism begins to slow down as we age. This can make it harder to lose weight, especially around our midsections. But, if you’re a man over 40 and looking for ways to burn belly fat and show off your abs, you can do some specific things to help yourself.
This article will cover some of the best and fastest ways to burn belly fat after 40. We’ll also throw in tips on making essential lifestyle changes to help you see the best results.
At the end of this article, I’ll explain exactly (with numbers and calculations included) how long it will take you to finally show your abs.
What is the Fastest Way to Burn Belly Fat After 40
The fastest way to burn belly fat after 40 is by exercising and weight training regularly. Add HIIT and cardio to your daily activities. You have to eat clean in combination with a 16:8 Intermittent Fasting diet. Drink lots of water and get nightly 7-8 hours of quality sleep.
Top Tips To Burn Belly Fat Fast After 40
1- Change Your Diet
One of the most important things you can do to help burn belly fat is to change your diet. Eating foods high in healthy fats, proteins, and fiber will help to boost your metabolism and keep you feeling full longer.
Some of the best foods to eat to help burn belly fat include:
- Avocados
- Nuts and seeds
- Fish
- Lean meats
- Eggs
- Vegetables
- Whole grains
It’s also essential to avoid processed meals, sugar-sweetened beverages, and excessive amounts of alcohol to reduce belly fat.
One way of eating healthy that I stand behind is intermittent fasting.
2- Get Moving
Exercise is another critical component in burning belly fat. Cardio exercises such as running, biking, or swimming are all great options. Strength training is also essential in helping to build lean muscle mass and burn more calories.
Aim for at least half an hour of exercise daily during the week. If you’re starting, you can break this up into smaller increments throughout the day.
3- Get Enough Sleep
Getting enough sleep is important for all aspects of your health, including weight loss. When you don’t get enough sleep, your body produces more of the hormone ghrelin. This hormone increases appetite and can lead to overeating.
Aim for 7-8 hours of sleep each night to help keep your hormones balanced and your metabolism working correctly.
4- Reduce Stress
Chronic stress can lead to an increase in the hormone cortisol. This hormone is associated with increased abdominal fat. Reducing stress through relaxation techniques such as yoga or meditation can help to reduce belly fat.
Don’t forget to try other stress reduction techniques such as:
- Getting regular exercise
- Spending time with friends and family
- Doing things you enjoy outside of work.
Reducing stress helps you burn belly fat and improve your overall health. Be patient and consistent with your efforts, and you’ll see results.
Best Exercise to Lose Belly Fat Over 40
Belly fat is often the most complex type of fat to lose. As we age, it becomes more difficult to shed that excess weight. This is especially true for men over the age of 40. But with the help of some specific exercises that can help you target this area and burn belly fat.
Here are some of the best exercises to help you burn belly fat:
- Crunches
Crunches are a great way to target your abdominal muscles. First, lie on the floor with your knees bent and your feet flat on the ground to do a crunch.
Next, place your hands behind your head and curl your shoulders off the ground. Hold for a count of one and then slowly lower back down.
Repeat for a total of 12-15 repetitions.
- Bicycle Crunches
Bicycle crunches are a variation of the traditional crunch. To do this exercise, lie on the floor with your knees bent and your feet flat, place your hands behind your head, and curl your shoulders off the ground.
Bring your right knee towards your chest and twist your torso, so your left elbow touches your right knee.
Hold for a count of one and then lower back down. Repeat with the other side. Continue alternating sides for a total of 12-15 repetitions.
- Leg Lifts
Leg lifts are a great way to target your lower abdominal muscles. To do this exercise, lie on the floor with your hands at your sides.
Then, slowly lift your legs towards the ceiling until they are straight. Hold for a count of two and then lower them back down. Repeat for a total of 12-15 repetitions.
- Planks
Planks are an excellent exercise for your entire core. To do a plank, start by lying on your stomach on the floor.
Next, place your elbows underneath your shoulders and push up so that only your forearms and toes touch the ground. Hold this position for 30-60 seconds.
How Long To Lose Belly Fat And See Abs
Losing belly fat and getting abs can be challenging at any age, but it may be especially difficult for men over 40. This is because our metabolism slows down, and we lose muscle mass. as we age.
Fortunately, there are some steps you can implement to help lose belly fat and get abs. Here are a few tips:
- Physical Activity
First and foremost, you need to be physically active to lose belly fat and get abs. This means getting a minimum of half an hour of exercise every day. Exercise not only helps to burn calories, but it also helps to build muscle.
Muscle mass burns more calories than fat, even at rest, so the more muscle you have, the more calories you’ll burn.
- Healthy Diet
To lose abdominal fat and get abs, you must eat a nutritious diet with fruits, vegetables, and lean protein. It also entails avoiding processed meals, high-sugar beverages, and alcoholic drinks.
Cut back on alcohol. Alcohol can contribute to weight gain, so it’s essential to limit your intake if you’re trying to lose belly fat. If you drink alcohol, opt for lower lower-calories such as light beer or wine.
- Patience
Finally, it would help if you were patient. It takes time to lose belly fat and get abs. So don’t expect to see results overnight. Instead, stick with it; eventually, you will see the desired results.
If you follow these tips, you’ll be on your way to losing belly fat and getting abs in the fastest time possible.
In the next section, I will explain exactly how long it takes to burn belly fat and develop your 6-pack.
How long does it take a man over 40 to get a six-pack?
I hear you! You want to know precisely when you’ll be able to see my abs.
That depends on your body fat percentage when you start your journey. Let’s show you exactly what your 6-pack, the burning-belly-fat journey looks like in numbers.
Let’s do some math:
With a healthy diet and proper training, we can quickly burn 1-2% fat per month. Especially if you follow the advice given here at GymTrends365, you will be able to achieve that and more.
If you’re younger, you must be able to burn 2-3% per month. If you are a man over 40, this number will be closer to 1-1.5% per month. All this with the proper training, cardio and healthy diet.
Additionally, you must know that it’s much harder to burn fat when you already have a lower fat percentage. For example, it’s much easier to lower your body fat percentage from 45% to 40% than from 20% to 15%.
The latter can take 2-3 hs, and the first you can accomplish in 2-3 weeks.
To burn excess fat is easier. Your body doesn’t need that excessive fat and will burn it relatively fast.
Now we have our calculations under control; the next question would be. When do I SEE my abs?!
Most guys can define their abs (and I mean all 6 or 8 of them: not just 2) when they reach 12-13% of body fat.
So, if you have 25% body fat today (quite average for a 40+ guy), How long will it take to see my long-lost ab muscles?
As I explained earlier, we can healthily burn 1.5% per month if we are over 40. If we reach 18% of body fat, that number will drop to 1% per month. (Remember, losing body fat is more challenging as our body fat percentage gets lower).
This leaves us with the following calculation:
Start: 25%
25-18 = 7%; we’ll lose the first 7% in 4.7 months. (7: 1.5)
18-13 = 5%; we’ll be able to lose in 5 months. (5: 1)
4.7+ 5 = 9.7 months (290 days) to create a six-pack if you start with 25% body fat.
Fun right?!
Let’s do another one.
Our friend is new to working out this time and has a 40% body fat percentage.
Start: 40%
40-30 = 10%; we’ll lose the first 10% in 3.3 months. (10: 3)
30-18 = 12%, we’ll be able to lose in 8 months. (12: 1.5)
18-5 = 13%, we’ll lose the last 5% in 5 months (5: 1)
3.3+ 8+ 5 = 16.3 months (490 days) to create a six-pack if you start with 40% body fat.
16 months to change your life!
Not too bad, you see. Understand that it’s a process. Be patient and stick to your fitness plan and diet.
FAQ’S Corner
Can Coffee Reduce Belly Fat?
Drinking black coffee can jump-start your day by increasing your metabolism and energy levels. It also reduces your craving for food, which helps in losing belly fat. So, why not have your morning coffee, a big glass of water with squeezed lime, and do a 30-minute cardio? Your belly fat will fly off!
Conclusion
It’s important to realize that you can not only burn belly fat. I mean that you have to lower your overall body fat percentage to attack the fat in your midsection.
There are some exercises like crunches to work on those abs. This helps show your ab muscles by burning belly fat in that area.
Burning belly fat can be a challenge, but it’s not impossible. Making lifestyle changes such as eating a healthy diet, exercising regularly, getting enough sleep, and reducing stress can all help to boost your metabolism and reduce belly fat. Stick with these changes, and you’ll be on your way to a healthier, happier you.
How do you attack excessive belly fat?
Please let me know in the comment section below.
