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Getting rid of those pesky handles at 40 can be quite the challenge, as experts agree that it is more difficult due to changes in metabolism, different habits, and the importance of diet and exercise in both maintaining weight and good health.

If we want to lose weight, get rid of those little handles, and take care of our health, but feel like we are too old to exercise, what can we do? Even if we reach a certain age, we can still stay physically fit. However, some exercises may no longer be possible.

Here are 3 exercises you can do to reduce your love handles if you are 40. We also provide information on what nutrition experts recommend for people in this age range. These exercises can also be good for relaxation.

1. Strength

In order to build muscle mass, experts recommend doing weights, rowing exercises, and sit-ups in moderation and only when one feels comfortable. Furthermore, this will improve bone density, which can prevent osteoporosis and fractures in the future.

2. Yoga

The numerous advantages of practicing yoga at your age are vast, from improving your flexibility to decreasing your stress levels. It's an all-inclusive form of exercise that can lessen your blood pressure and heart rate, plus aid with better sleep and digestion.

3. Cardio

If you're looking for a great way to improve your endurance, burn calories, and release tension, we highly recommend at least 30 minutes of cardio. This could include a walk or any other type of exercise that gets your heart rate up. Doing cardio will also bring great benefits to your heart!

Related: Lose Weight After 40 Quickly 

Specialists recommend reducing sugar intake in this age range to prevent fat storage; replacing processed foods with more nutritious options such as fish, vegetables, and fruits; and drinking plenty of water, which is essential for good health at any age.

Exercise with your dog: a wonderful way to share time together

Did you know that exercising with your dog is beneficial for your health and also for his? There is no better sport than the one you can do with your pet. Do you want to know some of the exercises you can do together? 

1- Take advantage of your daily walk

The perfect excuse to start doing sport is your dog's daily walk. For going for a walk and for it to be effective, start walking at a good pace, but don't go too fast at first. Set goals and go over them day after day, speeding up the pace little by little.

2- Go for a run

If you already have experience of walking, you can dare to run with him. It is important that you make short stops every 15 or 20 minutes so that the animal can rest. It is also essential that you carry a portable drinking fountain so that it can refresh itself properly, especially in summer. At all costs, avoid having him suffer a heat stroke by hydrating him well and not going out to run during the hottest hours.

3- Go swimming with your dog

If your dog is one of those who loves the water, you will enjoy this activity a lot. Try swimming next to him, throw him a toy so he can fetch it, or make a kind of relay in which he has to come and fetch it so you can throw it to him. This activity will strengthen his joints, and you won't find it hard to exercise because you'll be having fun with your pet.

4- Ride a bike

There are two ways to go cycling to exercise with your dog, the first one is by tying the leash to the handlebars, and the second is without a leash. It will depend on whether your dog is more or less obedient off leash. If you decide to choose the first option, for this activity, we advise you to use a harness instead of a collar, because if you have to stop suddenly, you could hurt your dog's neck.

5- Take him to a dog training camp

It is true that in this activity, the one who is going to do more exercise will be your dog, but you can try to do it yourself too by moving around and running back and forth with him. In these places, there are usually many dogs, so you can let him play with the others when you finish training.

Go out and exercise with your dog and get ready to have a great time. Who better than them to show us a good time? What better way to practice sports by exercising with your dog?

A few simple exercises can quickly build muscle in the biceps and triceps, thus counteracting the usual flaccidity in this delicate skin area.

The inner arms are one of the areas of the body most affected by flaccidity. The skin here, as on the inner thighs, is thinner and more fragile, so it loses firmness and smoothness over time.

But flaccidity is also a consequence of a lack of muscle tone. We're using our triceps less and less: we no longer need to push even heavy doors open because they open themselves. Often, it is only when, for example, we are forced to push a car that it becomes clear how weak our arm extensor muscles are.

To shape the arms, it is highly recommended to practice swimming, combining different strokes. But cycling or following a localized gymnastics program can also effectively shape them; the arm muscles are among the most grateful and respond quickly to exercise. These exercises will help you gain tone in your arms.

Arm exercises with dumbbells, barbells, or bottles

By incorporating dumbbells or water-filled bottles into the exercises, you can maximize your results.

It is best to start with light weights that feel comfortable in your hand to ensure that you do not strain your wrist muscles.

As strength is gained, the weight can be increased (for example, from 3 to 5 LB and then to 8 LB), but not so much that the correct position cannot be maintained.

The most recommended exercises are push-ups and extensions, both on the floor and standing against the wall.

With a pair of weights or bottles, one in each hand, and with your arms stretched out and crossed, you should make circular movements backwards.

Another exercise consists of lying on the floor with your arms crossed (and a bottle in each hand) and slowly raising them until they come together, then slowly lowering them again and repeating, always with your arms well stretched out.

Stretching the muscles in the shoulders and arms after a workout aids toning as well.

3 arm exercises to do in 5 minutes

It is important to pay attention not only to the motor aspect of the exercise itself, but also to how we perform it, becoming aware of the sensory development. As an example, we can be aware of the way in which we anticipate the next movement, in feeling how we lengthen and contract the entire musculature and even the skin.

• Interlock hands at chest level but slightly away from the body, with elbows raised, shoulders down, and collarbones clear. Press palm against palm, keeping the back straight and the abdomen firm.
• With your arms extended in a cross, flex your wrists and push as if you were between two walls.
• Then bend your forearms up, clench your fists, and push inward to tone your biceps.

Triceps: The Forgotten Muscle

The triceps is a large three-headed muscle (hence its name) located at the back of the upper arm. It therefore has three origins - in the scapula and two points on the humerus - and a common insertion at the elbow.

The triceps comprise 60% of the muscle mass of the arm, but being an extensor, it benefits from gravity and does not develop much.

To gain strength in the triceps and get a shapely arm, there are very effective exercises if practiced regularly. A classic one is known as "donkey kicks" and consists of moving the forearm forward and backward, flexing the elbow:

1. The left knee is placed on a bench (aligned with the hip). The left hand is supported in front, so that the back is straight.
2. Keep the shoulders low and the tummy in while tucking the chin in. The right arm should be securely fastened to the trunk and bent at a correct angle.
3. Inhale, then, as you exhale, completely extend your forearm forward and backwards, contracting your triceps as you do so.

Read also: Best Exercises to Get Rid of Flabby Arms Without Weights

How to do bench push-ups?

Another of the most effective exercises are the so-called bench push-ups, ideal for gaining muscle quickly.

1. Sitting on a bench or similar seat, with your legs stretched out, rest your hands on the bench at hip level, with your elbows pointing backwards and your arms stretched out.
2. Breathe in, bend your elbows, and slowly lower your body, with your arms close to your body, until you feel a contraction in your shoulders and triceps.
3. Exhale as you push up until your arms are fully stretched. Do three sets of ten.

Do you want to know if spirulina can help you lose weight and what other benefits it offers? Spirulina is a microalgae that is becoming increasingly popular for health and weight loss. In this article, we'll provide you with the answers to all your questions about the possible weight loss benefits of spirulina and other possible benefits it could offer.

In order to comprehend the advantages of spirulina, it is essential to first understand its composition. Spirulina is composed of proteins, minerals and trace elements (iron, calcium, chromium etc.), vitamins, antioxidants, amino acids, and fiber.

The benefits of Spirulina are even more numerous:

• Spirulina's iron content helps to reduce anemia.
• It boosts the immune system.
• It has the ability to reduce inflammation.
• Helps to remove heavy metals from the liver through a process known as chelation.
• Due to its stimulation of melatonin, Spirulina can be beneficial in decreasing fatigue and helping to fight against vitamin deficiencies.

Thanks to its antioxidants, spirulina can inhibit cell aging - a great benefit, wouldn't you agree?

What intrigues us most is its ability to help us lose weight. Spirulina is often referred to as a "magical" supplement due to its powerful properties.

Spirulina reduce appetite

Eating spirulina increases the feeling of being full, due to the presence of phenylalanine, an amino acid that suppresses appetite. Consequently, we will have less of a desire to eat.

Spirulina is renowned for its high protein content, which can help adults maintain and build muscle, as well as preserve lean mass. Furthermore, it has the ability to help with cholesterol production and digestion of fatty acids. Despite these benefits, it is important to keep in mind that spirulina is not a magic bullet for weight loss.

• For instance, Chromium has a function in controlling insulin secretion.
• Spirulina's high fiber content assists in controlling hunger and the feeling of fullness.
• Tryptophan and zinc help regulate serotonin, which may reduce the desire to eat.

How to use spirulina for weight loss?

Nutritionists agree that there is no secret or magical remedy for losing weight, but they do recommend that individuals incorporate spirulina into their diets. This is particularly beneficial for vegetarians and vegans, as it can provide the necessary nutrients that may be missing from their diets.

However, it is important to note that spirulina should always be taken with the guidance of a healthcare professional to ensure that it is being used properly and effectively.

1. Add spirulina to smoothies or juices: Adding spirulina powder to smoothies or juices is an easy way to get the benefits of spirulina while minimizing any potential taste. You can add 1-2 teaspoons of spirulina to your smoothie or juice.
2. Try spirulina capsules: If you don’t like the taste of spirulina, you can try taking it in capsule form. It is available in many health food stores and online.
3. Add spirulina to soups: Spirulina can be added to soups for a protein boost. Add 1 teaspoon of spirulina powder to your soup and stir until it is dissolved.
4. Add spirulina to salads: You can also add spirulina to salads for a nutritional boost. Sprinkle 1-2 teaspoons of spirulina over your salad and enjoy.
5. Start the day with spirulina: Start your day with spirulina by adding it to your morning oatmeal or cereal. This can give you an energy boost and help keep you full until lunchtime.

Spirulina, weight loss, and the dangers?

Does spirulina make you gain weight?

Many people may read that spirulina can magically cause weight loss, but it is not true. Spirulina will not cause weight gain either. There is no need to worry if you take it in large quantities, as it will not lead to weight gain.

The rumor that spirulina causes weight gain is false. This claim originated from the fact that the protein in spirulina helps to build and maintain muscle mass, which can lead to an increase in weight on the scale due to muscle being denser than fat.

If you're looking for a detox juice recipe to help you lose weight while you sleep, here's a great suggestion: combine cucumber, apple, mint, and lemon for a refreshing green juice that can help cleanse and detoxify your body as you sleep.

This juice should not be used as a meal replacement, but should be taken at dinner or before bedtime. Its effects are best felt during the night, when the body is at rest. Therefore, it is important to avoid adding any stimulants such as ginger and cinnamon, as these can disrupt sleep by speeding up the metabolism.

Below, you can find all of the information you need to make this one of the best detox juices for weight loss and reducing bloating.

Homemade drink that burn fat while sleeping

Tip: You may choose to substitute filtered water with coconut water or iced calming tea (however, stimulant or caffeinated teas should be avoided as this juice is meant to be consumed in the evening).

Tip: Chop the apple, keeping the peel as it is full of fiber, but be sure to remove the seeds.

If you adhere to this diet for three days, you will attain your desired weight.

It may seem like a dream, but with the help of avocado, you can actually lose up to 10 pounds in just 3 days!

Avocados are a beloved Mexican fruit with an irresistible flavor that is enjoyed by everyone. Not only are avocados packed with nutrients that can help protect your body from many diseases, but they can also aid in weight loss. With over 400 varieties, there is something for everyone to love.

3 days avocado diet

According to a three-day diet plan, you can lose six pounds by incorporating avocado into your meals.

Day 1

Between 6:30 and 7:30 a.m., consume a glass of fenugreek water.

For breakfast (8:15-8:45 am), have a quinoa salad mixed with half an avocado.

At 10:30 am, have a cup of unsweetened green tea. For lunch (between 12:30 pm and 1:30 pm), have a tuna or salmon salad consisting of lettuce, avocado, tomato, cucumber, jalapenos, purple cabbage, lime juice, and 1 cup of buttermilk.

Day 2

In the morning, between 6:30 and 7:30 am, drink a cup of water with a teaspoon of apple cider vinegar.

At breakfast time (8:15-8:45), scramble two eggs and serve with 5 slices of avocado, ½ an apple and 2 almonds.

At 10:30am, have a cup of green tea and for lunch, enjoy a chickpea and avocado salad; accompany it with a cup of coconut water.

At 4:00 pm in the afternoon, have a cup of black coffee and a half cup of popcorn as a snack.

For dinner, have some avocado with salmon and a lemon butter sauce. Include some vegetables on the side, and drink a cup of warm, low-fat milk to accompany it. Finally, enjoy!

Day 3

From 6:30-7:30 am, consume two tablespoons of fenugreek seeds that have been soaked in a cup of water.

Have two wheat flour tortillas with your avocado for breakfast. Then drink a cup of papaya juice at 10:00 am..

For lunch, make a turkey and avocado salad and have it with coconut water. At 4:00 pm, have a cup of green tea along with a cracker.

For dinner, prepare a chicken breast stuffed with avocado and spinach, and serve with blanched carrots and asparagus. For dessert, have a small scoop of low-fat vanilla ice cream.

For the duration of this 3-day diet, it is essential that you engage in a set of exercises that will help you tone your body. This is because the fat-burning effects of avocado in combination with the other foods in the diet are heightened when coupled with physical activity.

Health benefits of avocado

Avocados are a great source of folate, potassium, vitamin K, E, C and B6; according to the British Nutrition Foundation, consuming a 200g avocado provides 33% of the recommended daily intake of B6 for men and 38% for women.

The great thing about this diet is that not only will you lose weight, but you will also improve your health. Avocados are low in carbohydrates and high in fiber and healthy fats, like oleic acid which helps with inflammation and reduces one's risk of heart disease.

These healthy fats not only improve cardiovascular health by reducing blood cholesterol, but they also help promote blood pressure through nutrients such as potassium.

The Nutrition Journal published a study indicating that avocados can help people feel satiated for 3 to 5 hours, which in turn reduces their cravings for food. However, it is important to consult with a doctor before starting any new diet plan.

With these simple exercises, you can burn belly fat without having to do those annoying sit-ups.

One of the areas where fat accumulates and is more difficult to burn is the abdomen, a very annoying situation for many women. And only with a good diet and the exercises that I am going to mention below will you be able to lose the belly without having to do sit-ups.

If doing sit-ups is a sacrifice for you and the worst punishment, it is of utmost importance that you know that there are other exercises that will help you lose your belly fat since they help to eliminate the fat in that region without the need to suffer.

So that you can have the abdomen you've always wanted, here are the exercises that will help you achieve it without the need to leave your case or suffer in the process.

Front plank

Lateral leg raise

Bridge

Bent knee raise

Lateral plank

You'll be on your side and you're going to lean on the arm that's against the floor, but more specifically on the forearm. The arm that is on top can be straight or next to the body. Leave your body extended, with your legs straight and resting on the floor. In this position, lower the hip until it reaches close to the floor and lift it for 30 seconds. Perform two sets of 10 or three sets of 15, depending on your fitness level. 

It will interest you: Beginners' guide to ab planks

Legs and trunk lifting