The Last 8-10 Lbs

Unfulfilled

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Hoping a few guys in my age range may have already been through this.
I am 5`8 , 162lbs age 55. I have dropped 28lbs in the past 14 months from walking 2 miles a day and diet changes....:)
But I have 8-10 lbs at my mid section.... belly fat.. :mad:
I would rather not lose more weight , I just want my flat stomach back from my youth lol. I have had back problems over the years so heavy lifting isn't a option , walking is no longer enough and I need to target this area.
Has anyone early to mid 50s successfully firmed up their mid section with mainly crunch's and sit-ups? Or other low impact basic exercises? And if so , what was your routine?
 

Scarletbegonia

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Due to back strain, crunches have fallen from suggestions. Planks rose to that place, and any isometric core work helps. (Per a client of mine who is a certified personal trainer and deals with lots of middle aged folx, of all descriptions.)
So, I’d first see what is fat versus muscles without tone
 

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I had no idea crunches would cause back strain ,( thanks for that info) I did look up some recommend exercises for working on the mid section and planks came up several times. I`m not up on what isometric core work is. Goggle will help there though.
My main concern was messing up my back , I am finally in a healthy spot with it and want to keep it that way. Was just curious what guys in the mid 50s do to keep their mid section in shape.
 

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I had no idea crunches would cause back strain ,( thanks for that info) I did look up some recommend exercises for working on the mid section and planks came up several times. I`m not up on what isometric core work is. Goggle will help there though.
My main concern was messing up my back , I am finally in a healthy spot with it and want to keep it that way. Was just curious what guys in the mid 50s do to keep their mid section in shape.
You can't go wrong with planks. Great overall exercise that will stretch out and strengthen your core. You're right, crunches can be bad on your back.
 
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You can't go wrong with planks. Great overall exercise that will stretch out and strengthen your core. You're right, crunches can be bad on your back.
I really need to hunker down and do more planks. Any time I do them I feel like I'm doing them wrong and just not bother.
 

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Belly fat is just that - fat.

You are not going to exercise it away with planks. Yes, you can tone your abs, but if the fat is still there then it is still there.

Ideally, you would diet away the fat while adding lean muscle elsewhere in order to maintain your overall weight if that is really your goal.
 
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@Unfulfilled
Not sure if you know how to swim. It is another way to tone up your body and lose the mid-section fat. As we age, our body changes we may not ever have a body as we had back in the younger years.
 

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Yes Ideally I want to stay the same weight , 160s is fine for me. I just want to... redistribute (lol) the last few pound's that haven't dropped from walking and eating better.
I have no problem keeping a routine that includes planks or any other low impact work outs. I had always planed to start slow and safely.
I wanted more input , just thought if I heard from guys my age in similar situations would be good idea.
The suggestion's have already been helpful. Thanks for everyone sharing info.
 

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Weight loss can’t be targeted. I’m not a dietitian; but the general suggestion is to maintain a calorie deficit to the desired body fat percentage and then slowly include a calorie surplus in conjunction with strength training two or so times a week. Also, maintain aerobic exercise, vanity is all well and good; but your cardiovascular health will become increasingly more important as you age.

If you’ve reached a plateau, in some cases you can include a calorie surplus for a time to refeed and establish a higher BMR.

At your age, you should consult a doctor to establish limits on exercise. The risk of injury skyrockets after 45.
 

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BTW, do you drink beer or soft drinks (soda, either diet or regular)?

If yes, it's possible that what you have is not belly fat, but belly bloat. Lay off the beer/soda for a month and see what happens.
 

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Hoping a few guys in my age range may have already been through this.
I am 5`8 , 162lbs age 55. I have dropped 28lbs in the past 14 months from walking 2 miles a day and diet changes....:)
But I have 8-10 lbs at my mid section.... belly fat.. :mad:
I would rather not lose more weight , I just want my flat stomach back from my youth lol. I have had back problems over the years so heavy lifting isn't a option , walking is no longer enough and I need to target this area.
Has anyone early to mid 50s successfully firmed up their mid section with mainly crunch's and sit-ups? Or other low impact basic exercises? And if so , what was your routine?

I am not in your age range but I feel like I can suggest a couple of things. First, this is how I looked in my 30s, all due to hard work at the gym:
7549131-1622602899-06bcda13eee5d9ed52097b8ecb90a413.jpg
7549111-1622602874-6bf54f82a44f3b34417c2482940a2ffe.jpg


There is two things I learned that I can share with you from this long process: 1) you can only achieve a body like this by BUILDING muscle (lifting weights). And yes, that includes getting rid of abdominal fat. 2) you cant target fat loss. When I was at my lowest body fat, I kept loosing weight but not where I wanted. I could never get rid of my "backrolls". Nature is a bitch. Genes are king.

Having said this, here is another secret: the most likely culprit of your belly protruding is not fat but weak abdominal tone. What you see is mostly your intestines pushing out because at your age (and my age too. I am in my 40s), weak abs cause back problems, bad posture and cause the belly to protrude.

The solution is increase overall muscle mass by lifting and increase abdominal tone by adding a rigorous course of core exercises.

I would consult an exercise professional.
 

Mount Phalic

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I am not in your age range but I feel like I can suggest a couple of things. First, this is how I looked in my 30s, all due to hard work at the gym:
View attachment 38071351 View attachment 38071361

There is two things I learned that I can share with you from this long process: 1) you can only achieve a body like this by BUILDING muscle (lifting weights). And yes, that includes getting rid of abdominal fat. 2) you cant target fat loss. When I was at my lowest body fat, I kept loosing weight but not where I wanted. I could never get rid of my "backrolls". Nature is a bitch. Genes are king.

Having said this, here is another secret: the most likely culprit of your belly protruding is not fat but weak abdominal tone. What you see is mostly your intestines pushing out because at your age (and my age too. I am in my 40s), weak abs cause back problems, bad posture and cause the belly to protrude.

The solution is increase overall muscle mass by lifting and increase abdominal tone by adding a rigorous course of core exercises.

I would consult an exercise professional.
Excellent advise. I love seeing your photos when you were a young buck! The gym paid off for you in an incredibly hot way. You're still hot as fuck, buddy.
 
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Was just curious what guys in the mid 50s do to keep their mid section in shape.

I exercise 7 days a week, mostly running with other forms of cardio thrown in for variety (rowing machine, stationary bike, occasional swimming). I also do strength training mostly geared toward intervals. It’s not an obsession, it’s something I enjoy doing.

Get a fitness watch, like Apple Watch, Garmin, etc. It will track your efforts

I developed two herniated discs about 10 years ago but haven’t let it get in the way. There had been times when the pain was really, really bad. I do stretches every single day and haven’t had a problem in about three or four years.

The physical therapist’s advice: “If it hurts, don’t do it.”

I still do deadlifts and squats when the equipment is available (I.e. not during covid)

planks, push-ups, running, full body exercises, rowing, swimming, all develop core strength if you apply yourself to them and put in the effort.
 

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Excellent advise. I love seeing your photos when you were a young buck! The gym paid off for you in an incredibly hot way. You're still hot as fuck, buddy.

Thanks. I want to get back to it. Still working on it. Too many temptations now that I am married and I cant always control what I eat.

But this is how my husband met me. I was at my peak. I was a size 30 and was probably below 12% body fat.
 
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Mount Phalic

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Thanks. I want to get back to it. Still working on it. Too many temptations now that I am married and I cant always control what I eat.

But this is how my husband met me. I was at my peak. I was a size 30 and was probably below 12% body fat.
It's not easy when you're married and settled down, but good god almighty, 12% body fat and a size 30 waist. He's a lucky man.
 

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I just shared some of this in another thread, but my transformation happened in my 50s.
I did lift weights, but my dietary change involved not drinking alcohol, not drinking sodas or sweetened tea (I see that you're in Atlanta!), no desserts, no sugar on breakfast cereal, and no starches after lunch UNLESS I had lifted heavy weights.

This worked really well for me (and worked again as I headed back to the gym post pandemic in the last couple of months).

Also, the advice above about weak abs (and NOT doing crunches) is right on.
You could also do yoga classes. They are all about developing your core. I see that you're straight, and the ladies will love having you in their classes (and you will probably enjoy the scenery---LOL). I'm 69 now, and still do yoga. It happens fairly often that 30 year old guys at my gym will see me doing my yoga practice and will tell me that they are totally intimidated by my ab work. I started yoga at age 50; you can do it! Basketball coaches are encouraging yoga because it improves balance and core so much that falls and injuries go way down----not a bad strategy as you age.
 
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51arledge

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One other suggestion and this is practical for every waking minute. Google "forward pelvic tilt".

It's about posture and how a forward pelvic tilt weakens ab muscles AND destabilize the lower back. This awareness can change your posture, improve your abdominal tone, boost your metabolism,...
Then you will notice how many people have this, even many who might be considered athletic and fit. I know it changed my life.
 

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I had not considered yoga , its definitely something I will educate myself about. I also had not considered the idea that it wasn't fat but rather my abdominal tone being week would cause by stomach to protrude.
I will definitely talk to my primary and a trainer before I start anything.
 

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One other suggestion and this is practical for every waking minute. Google "forward pelvic tilt".

It's about posture and how a forward pelvic tilt weakens ab muscles AND destabilize the lower back. This awareness can change your posture, improve your abdominal tone, boost your metabolism,...
Then you will notice how many people have this, even many who might be considered athletic and fit. I know it changed my life.

I should have said: Google "Anterior Pelvic Tilt."
 

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One year later.
Success. (after a fashion) it wasn't even that hard to finish trimming up.

I floundered for six months , walking three miles daily but only working out for a few weeks at a time and then getting lazy. New years I got serious and began doing low impact , strength and flexibility exercises.
During this time I made zero dietary changes. My weight and midsection never changed but an increase in stamina and over well being was a very pleasant and noticeable change.
Six weeks in as my reps started to increase I added a simple 7 min cardio workout each day and this again added to my return to a healthier me. Two weeks after starting the cardio I could now feel that I was breathing easier ,( former smoker for 3 decades)
Still there wasn't any change to my mid section and then I injured my ankle , but I was not going to give up the gains I had made. I walked and worked out as much as I could and protected my hurt foot and then I made the last change that mattered .. I was able to achieve a calorie deficit.

I stopped eating junk , chips became cantaloupe , a burger became a salad. I actually ate salads for dinner 2-3 times a week just because I started to like them and I was committed to dropping the weight.
Nuts , watermelon , changed red meat to fish , ate less pastas etc etc ya ya.
It took almost 30 months , but I dropped just over 40 pounds and I feel healthier than I have in years.

There was no one key for me , I dropped the first 28 lbs with nothing but walks , and no changes to diet ( I did eat less though smaller portions) , but the last of it ..the last 12 pounds... the junk food had to go. I could add a few pounds back but at 5 8' 150 lbs I am remarkably similar to my weight of 30 years ago. :grinning:
Good luck to my fellow mid 50s who are looking drop some of pounds that add up over the years , maybe something in this thread will help you.
 
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