Over 50? This is how you lose unhealthy belly fat fast!

Over 50? This is how you lose unhealthy belly fat fast!

Today we are going to be focusing on a study that looked at people over 50 and it compared different types and blends of exercises and how they impacted the reduction of visceral fat mass. This is the potentially dangerous fat found around our belly. That lies in between our abdominal wall and our organs.

We are going to look at this study. To see how you can lose visceral belly fat the fastest way possible. Even over 50

Over 50? This is how you lose unhealthy belly fat fast!
I suffered from belly fat at 30 as you can see by this picture of me holding my son and I say suffered because Abdominal obesity is a primary factor in the diagnosis of metabolic syndrome along with insulin resistance, hypertension, high triglycerides and low HDL Cholesterol.

It was a year long study with 78 people and while they called them seniors some of them were a few years younger than me at 50 and the rest of the group ranged between that and 70. They all suffered from metabolic syndrome and were moderately obese.

Now a lot of these studies are done strictly on waist measurement, where as with this study they did both waist measurements and a DEXA scan. With the DEXA scan they were able to really see what was visceral fat loss and what was subcutaneous fat. Which is the less harmful fat between your skin and muscle.

One of the things they did well in this study is diet because you can’t really accurately compare different types and intensity of exercise unless everyone is on the same good diet.

The way they accomplished this was to have them all live in residence for the first 3 weeks of the study. Where they had daily classes and workshops on diet and nutrition along with coaching for their fitness training.

Now while the meal plans were personalized, the macros split was the same for everyone with protein being 15 to 20%, fats 30 to 35% and the remaining calories where carbs.

For exercise they broke them into 3 groups a high intensity resistance training along with moderate intensity endurance training group. Another group that did just moderate intensity resistance and endurance training, with the final group doing moderate resistance training and high intensity endurance.

For resistance training all groups did 3 sets of 10 reps for 8 exercises. With the high intensity group lifting 70% of their one rep max and the low intensity group doing 30% 4 times a week. The endurance exercise was done daily again the intensity was 30% for low and 70% for high but this was of their VO2 max.

All 3 groups lost a substantial amount of central body fat. With the high intensity resistance training, moderate endurance group losing the most up until the 3 month mark of the study. The researchers feel they know why this happened and we will go into that in a minute as it has a real world application for us because by this time all of the participants in this study were back in their homes.

In all the groups All of the major markers for metabolic syndrome improved heart rate, triglycerides and blood glucose all lowered. With HDL cholesterol raising up and 25% of participants no longer needing blood pressure medication.

Up until the 3 month mark the high intensity resistance with moderate endurance lost the most visceral fat. after this the moderate resistance with high intensity endurance training group started to lose more. The researchers felt this was because of noncompliance they had a little over 50% non compliance with this group, training about half of what was required. This was still a fair bit as the original program had them training over 2 hrs a day. Stating that they preferred the lower intensity exercise. Even with this by the end of the study the two groups with high intensity training lost close to the same amount of visceral fat.

For us I see parallels. We might know what we need to do but we have a lot better odds of doing if it is something we enjoy. For fastest results high intensity weight training with moderate endurance exercise is the way to go to lose the most visceral belly fat.
If you don’t enjoy high intensity exercise you would be better off cycling it with periods of lower intensity. Or at the very least some form of consistent progressive low intensity exercise as all the groups lost some belly fat and improve their health.

[geno]

I’m now 55 . I’m working on getting rid my last bit of belly fat.from being 200. I’m 178. I go walking up to 10’009. To 16’000. Lift weights everyday.working on my abs. Still working on it. Thank you 🙏 for sharing this advice

[bneddbb]

I hate my gut and really want to get back to having a flat stomach.

[mauricecooper]

I'm not in my 50's yet, but this is still helpful. I can learn from this great advice.💪👍

[GMak]

I used to be fit and in good shape: now I'm 38 and constantly feel tired, depressed, belly fat, no energy, no motivation. I'm stuck in a negative spiralling cycle. I feel half dead already. Negative thoughts, negative lifestyle, negative body...horrible.

[GreyWolfFitness]

There's not many channels I trust for info Laurence but yours is one I always watch for info that I know isn't biased MINT

[smtonlinevideos]

Really enjoy your channel. I'm about to turn 40, but I still find your channel relevant to me. Love hearing the research summaries.

[cole]

I'm a former D1 swimmer and at 53 am ranked in the top 3 swimmers in the country for my age group. I'm in great shape, but I'm struggling to lose belly fat. I will try to incorporate more weight lifting. Thanks for video!

[marekcieszewski]

“Suffered!” ha ha ha ha, it’s tragic and so funny. You couldn’t have picked a better word lol…. Thank you for your constant ecouragement!

[robc]

Great content you have Lawerence! I’m 52 now and have pretty much the same story that you have. But I did bodybuilding in my 20’s and had a good foundation, but my 30’s sucked lol. Being in shape over 50 I think definitely should be appreciated more considering all men out there who look like crap at our age..lol 😎💪🏻

[mattd]

I came here from your comment about how you looked at age 30. Thanks so much for your reply! I'm 28 now and I look very close to how you did at 30. Been working too much in a sedentary office job and lifestyle. Your videos are giving me hope for the future. I've been looking into becoming a plumber so I can have a more active job.

[Mr-mopar]

I’m finding that swimming is helping..being heavy once I started counting my calories and started swimming weight started o come off without sore joints etc, , I am also weight training now three times per week now., I am 48 and have dropped 30 lbs so far. I just started making my 70 year old uncle start swimming twice a week with me and he is feeling better. He had three major back surgeries and can hardly walk and he feels free again In the pool...it really is like a fountain of youth..lol

[unleashingthealpha]

Now you just look like a totally different person Laurence! So much respect for that my friend!

[mebeasensei]

What intensity is this? I am 60, male. My 'regime' is: 3 x 20 push-ups (3 seconds per p/up) everyday + 3 or 4 1500m swims per week. (15 x 100m, 2 min intervals) Is that moderate? My push-ups get my BPM at around 110-120. Swimming about 115bpm. (resting is about 60bpm)

[markwhite]

Sorry to bust your bubble but I lost 52 pounds of visceral fat and belly fat with intermittent fasting in 5 months. Dinners and lunches were burgers and fries, Pizza, pasta etc. It's all about going long periods without insulin spiking. Exercise helps of course.

[alphafish]

I'm looking for ways for my dad to lose weight including belly fat who is over 60

[kylergeston]

I'm getting close to the big six 'OMG' mark and about 3 years ago started watching what I ate. Stopped eating the high fat carbs such as bread, pasta. rice and potatoes on a regular basis. I still have them once in a while but since doing this I have dropped 20 lbs. I'm at the same wright as you now. I have chronic lower back pain due to a work incident so I'm not as mobile as I once was. Up until about 5 years ago I was running 15km every couple days. sadly those days are over. I do some some upper body exercises with dumbbells but nothing to heavy. More so just to keep somewhat toned. With my back pain I have problems doing leg exercises so they never get done and since they don't get any strength training they look like stork legs now. I also have found that while I have lost a good chunk of belly fat but I seem to only get so far. I still can pinch about 2" of belly still no matter what I do but It's better than the 8" I had before. How do I go about getting of the last bit of belly fat without starving my muscles. Would a 15% carb limit be something to consider? (ie: higher protein and fat)

[robertj]

i lost a ton of weight fasting and walking in a fasted state along with monitoring caloric intake and resistance training. Im 54

[adder]

I’m 57 years old I’ve lost 42lbs but I still have a belly, I hope this works thank you 🙏

[BrettOwen]

Great video! Thanks for the info and presenting it so well. You look amazing!

[rajdumra]

Very informative and honest information, please do a video for knee pain