Fat that accumulates around the midsection comes in two types: Subcutaneous Fat & Visceral Fat.
Subcutaneous fat, is the fat we see and feel when we pinch or grab around our midsection. Visceral fat, is the fat that accumulates around and in the internal organs in our midsection.
Visceral fat is the dangerous fat that is the cause of health issues like heart disease, type 2 diabetes, fatty liver and other serious health problems. Visceral fat releases toxic chemicals into the body and causes inflammation which is the root of all disease. This is why belly fat is the most dangerous type of fat to have in the body.
For women over 40, the primary fat that is stored is subcutaneous fat that typically accumulates around the hips, thighs and buttocks. Although this fat is less toxic to the body than visceral fat, any excess body fat is not a sign of good health and fitness. Also, its important to understand that as menopause begins, many women experience excess fat storage around the midsection which increases visceral fat that can lead to chronic disease.
For men we tend to gain our fat predominantly in the belly and love handles areas. After 40 and the onset of varying levels of andropause, the midsection fat increases and many men find it hard to battle the bulge at this stage of their life.
How To Battle The Bulge After 40
For women over 40 it is important to include strength training into your fitness routine since your muscle will begin to decrease with age and with menopause. You should also, begin doing HIIT (high intensity interval training) workouts instead of long steady bouts of cardio. Long cardio will add stress to your body, and since it’s harder to burn fat through that mode of exercise after 40 this will cause added stress to your body. Stress increases cortisol which s the belly fat hormone which is what you want to avoid.
The best form of exercise for women over 40 looking to shed fat and get fit is a HIIT program that includes strength training..
For men over 40, you too want to do strength training along with a HIIT program as well. For men however, for optimal result focus predominantly on strength training one day. Then focus on HIIT the next day. This will increase muscle which will help balance out testosterone levels to help with fat loss. It will also enable you to avoid long bouts of cardio that can cause the same cortisol boosting stress that happens with women.
It should go without saying that your food choices will have the greatest impact on your fat loss. About 80% to be exact. Eat nutrient dense foods in the appropriate serving sizes with minimal consumption if any processed or refined foods.
If you are over 40 and struggling with fat loss, hormone changes and/or health problems, we can help at Tafiq’s Physiques. We offer in-person programs if you live in or near West Hollywood, CA. And we also offer online programs that can be done anywhere in the world.
To find out how we can help, schedule a FREE consultation by clicking HERE.