I KNOW IT IS NOT EASY TO TARGET ABDOMINAL MUSCLES, but I have five tactics to get it done. I hope to enter the Master’s division (over 60) of the 2024 Emerald Cup, a bodybuilding and physique contest in the Seattle area. This article explores my strategy for losing belly fat for this bodybuilding contest.

I recently attended a bodybuilding tournament and got inspired to get on the stage at 60 years of age next year. I get adequate protein, work out regularly, do aerobic and resistance training, and try (not always with success) to get sufficient sleep.

However, getting rid of belly fat, including some mini-love handles, will be challenging. But I am especially motivated for a different reason: I know that midsection fat doesn’t simply reside below the body’s surface.

Body fat releases immune system chemicals known as cytokines, elevating cardiovascular disease risk. Moreover, belly fat can cause other health problems, ranging from diabetes to particular cancers. Here are the results of a study from Oxford University (England):

Each additional inch of abdominal fat increases heart failure risk by 1.1 times.

Let’s turn to my top four key strategies for shedding abdominal fat. I know that I cannot lose fat in one particular body part, but by shedding fat generally, I hope my abs will pop in the 2024 competition.

1. Cardio to Boost Fat Loss

Despite my right patellar tear a year ago, I am working to incorporate interval cardio and higher-intensity exercises to shed some body fat. This approach will allow me to preserve muscle mass.

Cardio should boost my fat loss by burning calories and increasing my metabolism. When you do cardio, your heart rate increases and your body burns more calories. The more calories you burn, the more fat you will lose.

Cardio can also help to increase your metabolism during and for up to 48 hours after your workout, which is how your body burns calories at rest. A higher metabolism means you will burn more calories even when not exercising. Here are some of the cardio approaches I will do:

• Biking
• Walking (my favorite)
• Jogging
• Rowing (a gym ergometer)

Most of what I do will be low intensity (with a rate of perceived exertion (RPE) of two out of ten). I will continue to warm up for ten minutes before engaging in any significant physical activity. Then, I’ll move outside my cardio comfort zone for 15 to 20 minutes. I will also continue my post-workout cooldown.

What to Know: Heart Rate for Fat-Burning Vs. Cardio

2. Sleep to Boost Fat Loss

Most of my patients believe that good health is centered on diet and exercise. Rarely do I hear sufficient sleep is essential for weight control.

Sleeping well promotes better eating habits. Insufficient sleep hurts the body’s ability to control hormones that control metabolism. Moreover, I know that when I am tired, I am less likely to make good food choices; research shows that insufficient sleep makes people more likely to select higher-calorie, sugar- and fat-laden foods.

Lack of sleep alters the food we crave and can hurt dietary choices, including higher intakes of calories and more frequent snacking on less healthy foods.

I plan on aiming for the sweet spot of seven to nine hours of sleep daily.

Sufficient sleep also helps relieve stress, in turn facilitating fat loss. Insufficient sleep spikes cortisol levels, a stress hormone that tells the body to conserve energy, leading to fat retention.

How I Keep My Brain Ridiculously Fit

3. Diet to Facilitate Weight Control

There is a strong link between diet and abdominal fat. A healthy diet can help you lose belly fat and improve your health. Here are some of the ways I intend to lose belly fat through diet:

• Eat plenty of fruits and vegetables. Fruits and vegetables are low in calories, making them a great way to fill up without overeating. These foods are also good fiber sources, helping you feel full and satisfied after eating.
• Choose lean protein sources. Lean protein sources, including chicken, fish, and beans, are low in saturated fat and calories. These foods are also good protein sources, essential for building and maintaining muscle mass.
• Limit unhealthy fats. Unhealthy fats (for example, saturated and trans fats) can increase cardiovascular disease and other health risks. Unhealthy fats are not uncommonly in processed foods, so it is important to read food labels carefully.
• Avoid sugary drinks. Sugary drinks are calorie-rich and can contribute to weight gain. They are also a major source of added sugar in the American diet.
• Drink plenty of water. Water is essential for good health and can help you feel full. It is also a low-calorie way to stay hydrated.
• Avoid alcohol.
• Consume adequate protein.

4. Compound Exercises to Facilitate Weight Control

I plan to use compound exercises to help with weight control. These types of exercise target multiple muscle groups at once, leading to muscle building and calorie burn.

Here are some of the compound exercises I plan to use (after a warm-up of 10 minutes of light cardio work, such as walking on a treadmill) :

• Push-ups
• Pull-ups
• Barbell rows
• Squats
• Deadlifts
• Bench press
• Lunges
• Plank

I choose activities that can be performed with or without weights; body weight can be adequate, particularly when traveling. My goal is to do it three times per week with compound exercises.

The 10 Best Compound Exercises for Strength

I am pleased that compound exercises can help me to develop my abdominal muscles. Doing endless crunches does not have great appeal to me.

Wish me luck as I begin a year-long journey to competing in the physique category of the largest bodybuilding event in the Pacific Northwest of the USA.

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The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.

Thank you for reading “Body Building Contest at 60.”