7-Step Fitness Plan to Burn Belly Fat Safely After 40

Macena’s advice emphasizes patience and persistence, acknowledging that undoing years of poor health habits takes time and effort. He advocates for a multifaceted approach, including diet, hydration, and regular physical activity.

Start with Mindset

The journey to a flatter tummy begins with mindset. Macena encourages individuals to accept that achieving results will require new strategies and harder work. This shift in perspective is crucial for long-term success.

Track Your Progress

The second step is tracking your food intake. Keeping a detailed food journal for at least a week can provide valuable insights into your eating patterns and help identify areas for improvement.

Increase Daily Movement

Incorporating more activity into your daily routine is another key component. Macena suggests aiming for 6,000 to 8,000 steps a day, which can add up significantly over the week. Walking is an excellent starting point for those new to exercise.

Stay Hydrated

Proper hydration plays a crucial role in overall health. Macena recommends drinking a bottle of water before each meal to help curb appetite and promote better digestion.

Strength Train Regularly

Strength training is essential for building muscle, which can boost metabolism and contribute to fat loss. Macena suggests aiming for three weight training sessions per week, focusing on major muscle groups like chest, legs, and back.

Prioritize Protein

A balanced diet rich in protein is vital for muscle repair and growth. Macena advises consuming about one gram of protein per pound of your ideal body weight.

Create a Caloric Deficit

To lose weight, creating a mild caloric deficit is necessary. Macena recommends being in a small caloric deficit, aiming for a reduction of a couple of hundred calories most days of the week.

Focus on Yourself

Finally, Macena stresses the importance of focusing on your own goals and finding a supportive community. Surrounding yourself with like-minded individuals can provide motivation and encouragement throughout your journey.

Before implementing any new diet or exercise regimen, especially after the age of 40, it’s wise to consult a healthcare professional for personalized advice and to ensure your plan is both safe and effective.