Top Weight Loss Tips for Over-30s
Weight Issue: Wobbly Tummy
“Get into a push-up position, but instead of resting on your hands, rest on your forearms, while holding your abdominals in and keeping your hips up from the ground,” explains Emma Phillips.“Start by holding your body up for 30 seconds and work your way up to 2-3 minutes.”
Fit tip: While in the push-up position, lift your left foot off the floor and hold for 2-5 seconds. Repeat with your right foot.
Weight Issue: Muffin Top
Oh, the dreaded muffin – banish it with the Burpee, suggests Jean Schutte.“Begin in a standing position, then drop into a squat with your hands on the ground. Kick your feet back while lowering yourself with a push up, then return your feet to the squat position while straightening your arms.” Do 10 reps.
Fit tip: Try to hold your push-up for five seconds before returning to the squat position.
Weight Issue: Bingo Wings
“A mixture of cardio exercise and allround strength training will help you to lose fat and tone muscle in this area,” says Daniel Caunter. “Do some Triceps Ups. Start in the press-up position but with your knees on the ground and keeping your hands about six inches apart and your elbows close to your body.” Aim for 20.’
Fit tip: Lift your knees off of the ground as you gain strength over time.
Weight Issue: Flabby Knees
“Muscle tone can be improved through weightbearing exercises, such as the plie squat,” says Yvonne Morgan. “Stand up straight with your shoulders relaxed and abdominals gently pulled in. With your heels together and your toes apart, bend your knees by 10cms out over your toes – without letting your feet roll inwards and keeping your whole foot on the floor – then straighten your legs to the start position.”
Fit tip: When you can do three sets of 15 comfortably, add more resistance with a 2-4 kilo dumbbell in each hand.
Weight Issue: Saddle Bags
“Circuit training keeps you moving from one exercise to the next at a quick pace, keeping your heart rate up, burning fat and increasing lean muscle mass. Try a circuit class at Dubai Marina Yacht Club with Regime Fitness,” suggests Brian Coones. Can’t get to a class? “Go for a brisk walk – not a run,” says Coones. “Running won’t move your legs in the right way.”
Fit tip: Stride out and really lengthen those legs.
Weight Issue: Outer Thighs
“Lie on your back on a mat, placing the backs of your lower legs and heels on the top of a Swiss ball,” says Adam Fox- McGregor. “Lift your hips off the floor so the backs of your lower legs and heels are pressing into the ball, then press up until your torso and legs form a straight line. Squeeze your butt for one second and return to floor. Do three sets of 15-20 reps, resting for 30 seconds between sets.”
Top top: Increase the length of your squeeze. Go from one second, eventually up to 10.
Weight Issue: Back Fat
Says Arash Mohammadi, “Sit on the edge of a chair holding a 0.5kg–1.5kg weight (or two cans of baked beans). Bend forward from your hips and stick your chin to your chest, making your back fl at. With your hands at your calves slowly bring them up your body, bending your elbows until your shoulder blades squeeze together. Pause, then slowly lower.” Go for three sets of ten reps.
Fit tip: Eliminating 500 calories per day, combined with three 40 minute sessions of exercise, will enable you to lose about 1kg a week.
Weight Issue: Baggy Bottom
As you age, your skin loses elasticity and muscle tone decreases, which can cause sagginess. Step forward, squats. “Keep your feet hip-width apart with your toes slightly turned out,” says Dan Gill. “Bend deep into your knees sending your hips down below the knee joint, whilst keeping your back straight and your heels fl at on the floor. With your arms out in front of you complete three sets of 20 reps.”
Fit tip: Perform the movement with dumbbells or hand weights.
Weight Issue: Inner Thighs
“Lie on your back and bend your knees with your feet on the floor holding a cushion between them,” says Tom Driver. “Squeeze your thighs together as tight as you can for two seconds then gently release.” Do 20 reps.
Fit tip: Add in some ‘pulses’ to work your muscles harder. Start with five and work up to 10, doing 20 reps in all.