Been following you for a little while now. Love, love, love all your content. I’m 61, will turn 62 next May. I’ve lost 80 lbs. so far and needed to ratchet it up a notch to keep going towards my goal of 130 lbs. after plateauing. I decided my walks were no longer effective enough exercise, running or sprinting is difficult/painful because of a high school football knee injury many years ago that I re-aggravated playing tennis a few years later. I decided to try to create a HIIT routine based on basic calisthenics, kettle swings, jumping jacks, push-ups, crunches, deep knee squats holding 10lb dumbbells. I’ve found that jumping jacks and push-ups in same routine makes an arthritic shoulder ache so I need to eliminate one of them and I believe the squats are what are causing my bad knee to ache badly later on in the day. Any advice for gentlemen of a certain age with joint issues who wish to challenge themselves athletically? Thanks for you’ve done for me so far and continue to do.

Belly fat is, in fact, the colloquial term for abdominal fat. According to medical experts, belly fat can be potentially dangerous. Excess of it can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. You need to combat this problem before it gets too late.
I reached out to Equinox Fitness and they set me up with a personal trainer. I was skeptical if she would teach me skills that I could use on my own when our two weeks was up, but once I met Vicky Udebiuwa I was reassured. While my goal was to get in shape in two weeks, her goal was to guide me to a place where I could work out correctly and the most effectively on my own, even after the experiment ended.
Earlier, belly fat was considered healthy; it was perceived as a reservoir of adipose tissues that could be utilized when a person needed extra energy. With time, the views have changed. Researchers state that excess belly fat triggers chronic cardiovascular diseases. So, it is important to measure belly fat and check how much you need to reduce. Here are some parameters to measure your waistline.
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to researchers at Yale, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.

If you don’t have an established exercise routine, simply walking is the best first step toward weight loss. “Walking is a pretty good entry point for people,” says Gagliardi. This is particularly true if you have been out of the gym for a while and want to ease back into a workout routine. One small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who did a walking program for 50 to 70 minutes three days per week for 12 weeks significantly slashed their visceral fat compared to a sedentary control group.
Kick off your weight loss today by skipping the artificial sweeteners. Researchers at Yale University have found a link between artificial sweetener consumption and an increased risk of obesity and excess belly fat, but nixing them from your diet could help you get rid of those unwanted pounds. Skipping the sweeteners may have another benefit for women of a certain age, too: many women find that artificial sweeteners can trigger hot flashes, so cutting them from your diet can help you keep your cool.

Yet, while I got in shape, did I totally re-set my habits? Two months later, my lifestyle hasn't changed too much. I still pepper my mostly healthy diet with nights of drinking wine, foodie dinners, and takeout on the couch. But I've realized that there is room for the gym, too. Both things make me happy and can coexist—and when balanced together, there is no guilt. I've realized I really have control over my own body and my own confidence. On my trip to California at the end of the summer and after my training, I did wear my one-piece bathing suit again...but I also wore a matching skirt and crop top, too. Everything in moderation, right?

Getting toned abs in as little time as possible sounds appealing—we get it. Vanity doesn't have to be out of the picture! But we've found that when we choose a workout that fuels our mind and allows us to go to a happy, meditative place, the physical stuff falls right in line. (We're also that much more motivated to stick with it.) Experiment with forms of active meditation and go from there.
You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.

A little green tea in your cup could yield a lot of weight loss. A study published in The Journal of Nutrition reveals that adding green tea to subjects’ meal plans increased their fat-burning ability by a whopping 12 percent over the course of 12 months. Even better, green tea’s combination of antioxidants and caffeine can give you the boost you need to fend off those energy lulls that often accompany middle age.


A great natural bile stimulant and acid reflux preventer. It keeps the stomach pH levels balanced so you will have a flatter tummy and look hot in that bikini! Add a capful to half a glass of water and drink after you wake up. You can try cooking with it. For example, check out these Healthy Mummy 356 Calorie Sweet and Sour Chicken Meatballs You can also buy Healthy Mummy HIGH STRENGTH Apple Cider Vinegar TABLETS here

Carb crazy? Consider this: Refined carbohydrates, such as bread, potatoes and rice, create a surge in insulin that in turn drives down your resting metabolic rate, explains Aronne. "It's important to keep carbohydrates in your diet, but really focus on fruits, vegetables and whole grains, which have less of an effect on insulin levels," he explains. And when buying whole-grain breads and cereals, make sure the first ingredient listed is whole wheat, whole oat or cracked wheat.


"I have four children, and I started my weight loss journey after the third child. I got pregnant again and had to start all over. The second time around I learned a lot more. The first time I tried to lose weight, I thought the best way to do it was go for a walk, count your calories, and eat whatever you want as long as you stay in your calorie range. But I was burning myself out, eating food that wasn't good for me and wasn't helping me. I successfully lost weight, but I wasn't feeling good. After I had my fourth child, I decided to learn about clean eating. As I did that, I felt so much better. It was like night and day. The energy! I was able to train more efficiently, focusing on protein and healthy carbs, things of that nature.
"Try not to over promise. Most people put too many things down in one big list of resolutions (lose weight, cut out sugar and alcohol, exercise every day, etc.), and it is impossible to accomplish all of them [at once]. Try to choose one very specific goal. For example instead of 'working out more,' try something like 'do three, 30-minute workouts per week.' Make your resolution easy to stick to so that you can achieve it, and maybe exceed it." —Anna Kaiser, celebrity trainer and founder of AKT InMotion
Speaking of intervals, high-intensity interval training (otherwise known as HIIT) has been shown to be incredibly effective for weight loss. Because the workouts are so intense, you don't need to put in an hour — or even 30 minutes — at the gym. According to the American College of Sports Medicine, seven minutes is all you need to get in the best shape of your life.
You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.
You get off your high horse now, Ms. I Work Out Five Times a Week. A new study shows that women who regularly exercise (an average of 2 and a half hours a week) still spend too much time sitting—about 63 percent of their day. So even if you're active, you might be sedentary too. One way around this is to embrace restless behavior. An unrelated study found that if you stand, pace, and tap your toes often, you can burn 350 calories a day—or drop 30 to 40 pounds a year just from fidgeting! Source: International Journal of Behavioral Nutrition and Physical Activity and Greg Chertok, director of sport psychology at Physical Medicine and Rehabilitation Center in New Jersey
Sleep quality matters as much as quantity, according to Gillespie. In general, an uninterrupted seven hours is better than 12 hours of tossing and turning. Of course, for new moms or others for whom sleep is hard to come by, naps are better than nothing. But if it’s possible to get your nightly sleep done in a solid block, that’s your best bet, she says.

I’m not going to spell out an exact eating plan, as everyone will have their own particular requirements. But I will list a few general guidelines to help you devise your own plan. These are generalized suggestions, and may not be suited for every individual over 40, but they are the key points that I’ve found helpful throughout my time north of 40:


Almonds, peanuts, walnuts, pistachios — at GH, we're nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.
Good sleep hygiene can help. “Our ancestors needed to sleep when it was dark, quiet, and cool, Gillespie says. “That meant it was safe.” Despite technological advancements like heat and air conditioning, our bodies still crave those cave-like conditions. Draw the blinds, use a white noise generator, and keep the thermostat set between 63 and 68 degrees.
Muffin top. Love handles. The slang makes it sound oh so adorable. But if you’re like most women over 40, this overspill of flesh is anything but that. In fact, belly fat ranks as your number-one biggest body complaint. Beyond making you cringe when you look in the mirror, belly fat is even more frightening on the inside, increasing your risk for heart disease, cancer and diabetes.
Break out the lemon wedges: Regular fish eaters tend to have lower levels of the hormone leptin — good because high levels of leptin have been linked to low metabolism and obesity, says Louis Aronne, M.D., an obesity specialist at the New York Presbyterian Weill Cornell Medical Center. Try to consume three to four servings of a fatty fish, such as salmon, tuna or mackerel, each week.
"Crash diets (dramatically cutting down how much you eat) might help you to lose a few pounds at first, but they’re hard to sustain and won’t help you keep the weight off. It might seem like a quick and easy option, but eating too few calories can actually do more harm than good. If your calorie intake dips too low, your body could go into starvation mode. This will slow down your metabolism, making it harder for your body to lose weight. Make sensible, healthy changes to your lifestyle that you can stick to and avoid the fad diets."

You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.


‘Do it for a couple of minutes in bed and you’ll actually be able to wind down and fall asleep more easily. But it’s a skill, so it requires a commitment to practice it, as with anything. Think of it a bit like dating – the first time you do it it’s terrible, it’s uncomfortable, nobody knows what they’re doing, but the more dates you go on the better it gets.
The trick is picking the right show. Not all great shows make great gym shows. For instance, I found Friday Night Lights a bit too sad to bike to. You also want something where you can let your attention wander for a few seconds and not get lost, so I wouldn't recommend The Wire. I found the most success with anything [Joss] Whedon — I watched all 12 seasons of Buffy + Angel on an exercise bike at the gym."
They say that idle hands are the devil’s playthings, and that’s certainly true when it comes to weight loss. Keeping your hands busy with activities like knitting, origami, or even those dreaded fidget spinners, can help you from reaching for the closest fatty or sugary snack. Research also suggests that using your hands to fidget throughout the day can burn upwards of 800 calories, making it easier to slim down in an expeditious manner.
Once you can manage at least the 250 minutes per week, kick up the intensity of some of your sessions to include high-intensity interval training. HIIT -- high-intensity interval training -- spurs your body to more effectively burn fat and can induce greater fitness, reported a paper published in the Journal of Obesity in 2011. This involves alternating short bursts of all-out effort with bouts of low-intensity work. For example, you could do 12 repeats of one minute of sprinting on the treadmill followed by one minute of walking. Do such interval training at two to four workouts per week, but keep some steady-state activity on the other days to promote calorie burning. Too much interval training burns you out and has diminishing returns.
I feel as though I’ve been following every step of this all for years, including 16-18hr fasting, and though I am healthy, I have an obvious amount of belly fat. I haven’t had a sugar-related food (other than a handful of blueberries) in over two and a half years. I appreciate your tips, but I still do not see this belly coming off in any way. I’m not huge or obese. I’m very healthy. But that extra 8-10lb rim around me seems to never vanish. The most effective method so far has been bouncing calories around from 1600-1900 throughout the week with one day at 1500 and one day at 2,200. I do yoga 5 days a week, shoulders and push-ups 2 days a week with 2-3 tabata (10min) workouts. I get 7-8 hrs of sleep at night, eat broccoli and zucchini everyday, take vitamins, get sunshine, acv, the whole gamut. And still I look like I eat taco bell and drink beer. Very strange phenom for my case. My brother and wife are personal trainers and their help hasn’t cracked the code either. Not sure how to take this one step further.
A little action between the sheets can mean a lot less weight on the scale. Not only is sex a great stress reliever, helping to lower the amount of belly fat-storage hormone cortisol in your bloodstream, but the results of a study published in Breast Cancer Research suggest that even moderate weight loss can help postmenopausal woman achieve a more favorable hormonal balance, making it easier to get in the mood. Fortunately, kicking the foods that kill your sex drive off your menu will have your libido soaring in no time.
I feel as though I’ve been following every step of this all for years, including 16-18hr fasting, and though I am healthy, I have an obvious amount of belly fat. I haven’t had a sugar-related food (other than a handful of blueberries) in over two and a half years. I appreciate your tips, but I still do not see this belly coming off in any way. I’m not huge or obese. I’m very healthy. But that extra 8-10lb rim around me seems to never vanish. The most effective method so far has been bouncing calories around from 1600-1900 throughout the week with one day at 1500 and one day at 2,200. I do yoga 5 days a week, shoulders and push-ups 2 days a week with 2-3 tabata (10min) workouts. I get 7-8 hrs of sleep at night, eat broccoli and zucchini everyday, take vitamins, get sunshine, acv, the whole gamut. And still I look like I eat taco bell and drink beer. Very strange phenom for my case. My brother and wife are personal trainers and their help hasn’t cracked the code either. Not sure how to take this one step further.

Throwing a leg on a bench and reaching for your toes is not a great warm-up. If you're getting ready to run or bike, try firing up your muscles and boosting your heart rate and blood flow with some dynamic stretching: Pull one knee to your chest while standing, then alternate for a few reps on each side. Next kick each leg back and forth one at a time, slowly increasing speed to improve your range of motion, which will make the activity easier. Source: Sergio Rojas, a certified strength and conditioning specialist and owner of Redefined Fitness & Physical Therapy in Chicago
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