If you’ve ever wondered what the best exercises are and what exercises to avoid to help you lose your menopause belly, you’re in the right place.
Today’s podcast is 7 Exercise Tips To BOOST Metabolism and Combat Your Menopause Belly…
Let’s dive right in!
STOP Steady State Cardio
You can reduce repetitive use injuries by stopping the slow plod on …the ‘dread mill’ & other cardio machines…
Studies prove that steady state cardio is the least effective fat loss method…
(Keep reading for a study to follow).
Steady state cardio is time consuming and most people are time poor. On top of that, it tends to be straight up boring.
If steady state cardio takes you to your happy place then by all means, do it, but don’t expect the body of your dreams by ‘jogging’ or doing similar steady state exercise.
Big box gyms have a sea of cardio machines and they’re almost always packed. This really breaks my heart but I understand that many people feel most comfortable on cardio machines because they’re pretty easy to operate and there’s no learning curve to use. For the same reason, many buy cardio equipment, but I encourage you to save your money. A $12 jump rope and body weight movements will get you faster fat loss results.
Do cardio ‘bursts’ with resistance training to get the MOST bang out of your workout time …
For example… Combine things like squat jumps with … scaleable bodyweight
Exercises like planks and push ups, wall sits, stick ups
In SHORT full body workouts That you could even do in your own home
What big box gyms & equipment manufacturers don’t want you to know… You can use your BODYWEIGHT
(for FREE!) even more effectively for fat loss than fancy expensive equipment.
According to a study by the University of California at San Francisco’s Human Performance Center, cardio machines OVERESTIMATE calorie-burn by shocking amounts…
The Treadmill – 13%
The Stationary Bike – 7%
The elliptical – 42%
Bodyweight resistance training helps to build lean sexy muscle tone.
As opposed to steady state cardio that results in creating a skinnier version of your former fat self.
Resistance training keeps your metabolism stoked to burn calories even AFTER your exercise session is done. It’s called ‘EPOC’ or ‘post exercise oxygen consumption and can increase your metabolism for up to 36 hours.
Most people are time poor… So keep workouts short and intense.
*Intense is a relative term – even a beginner can do an ‘intense’ workout in relation to their fitness level.
Do compound movements!
Do exercises that use multiple joints & muscles to burn MAXIMUM calories. eg. Squats, push ups, pull ups, inch worms, planks, burpees, skaters. Things like bicep curls do nothing to boost metabolism.
Imagine that you’re wearing a winter coat or thick sweater – you want to do exercises that make you hot n sweaty to make you want to remove that winter coat – these are the things that will help to boost your metabolism and lose your menopause belly.
Stop doing sit ups.
Do metabolically expensive, calorie burning exercises instead.
Exercises like burpees. Don’t worry! ANYONE can do burpees with my modifications
Compound movements FLATTEN your belly MUCH faster than just ‘core’ work.
You can strengthen the muscles, but until you melt off that outer layer of adipose tissue (fat), those toned muscles will never show.
Think of your fat like wax around a sculpture, you need to burn off that wax to reveal the beautiful structure underneath.
Workout Intensity BEATS Duration! AND ‘Workout consistency’ trumps ‘duration’ EVERY DANG TIME.
All you need to do to boost your metabolism is:
- move your body
- for about 15 minutes
- 3-4 times a week consistently
People often ask me now long I work out. The answer is pretty much 40 years 😉
It’s not really the daily time that’s as important as the consistency over time.
To be able to be consistent, you need a program that fits your lifestyle; given that everyone is time poor, you’ll want some kind of exercise that is FUN and doable so it gets done daily.
Ways to increase the fun factor:
-train with a friend
-mix up your workouts
-stop steady state cardio
-short & intense workouts
-variety keeps you interested and helps increase results vs same old-same old
-set a performance goal – this is better than a weight loss goal
-keep a training journal to mark your progress
The key is to Move SMARTER not HARDER…
I’ve got lots of the ‘right’ types of workouts for you! Take a look below for some options:
- My Bikini Belly
- Menopause Belly Fix
- Challenge Jump Rope
- Treadmill Fat Loss
- My Book: Lose Your Menopause Belly
Make sure to tune into my closed Facebook group here. You’ll find an amazingly supportive group of women there as well as a ton of great content to help you through your fitness and fat loss journey.
Want more support?
- I can support you in a small group coaching program here.
- Want to work one on one? Let’s see if we’re a good fit to work together here.