Blast Belly Fat: See What Type of Workout Is Helping Women Shed Extra Pounds and Boost Metabolism

Nearly 40 years after bursting onto the fitness scene as the cheerfully cartwheeling cohost on The Jack LaLanne Show, Denise Austin is as slim, radiant and perky as she was in her 20s. But the 67-year-old fitness pro admits that hasn’t always been the case. Like most of us, Denise has struggled with the metabolic slowdowns that come with age. “While I’ve dedicated myself to teaching people how to get fit, I’m not immune to weight fluctuations,” shares Denise. “Like most women at this age, my once-reliable body started betraying me and fat began to accumulate around my belly and thighs.”

Why it’s harder to blast belly fat

A key cause of the age-related metabolic slowdowns Denise and so many of us battle: declining levels of human growth hormone (HGH). “Growth hormone helps the body burn fat and build muscle,” explains hormone specialist Sara Gottfried, M.D., author of Younger. But researchers estimate that levels of human growth hormone naturally drop by 14 percent per decade after age 30 — and as a result, women over 40 lose seven to 10 pounds of calorie-burning lean muscle mass every decade. Dr. Gottfried adds, “Low growth hormone levels can break down muscle, increase fat deposits, decrease energy levels and make you feel like you’re old before your time.”

Compounding the problem when it comes to blasting belly fat

Intense exercise can cause HGH levels to plummet even further. “Over-exercising releases cortisol, and chronically high cortisol lowers growth hormone levels,” cautions Dr. Gottfried. That’s just the issue Denise hit upon: Exercising longer or harder to lose the weight didn’t deliver results. If anything, it made keeping the flab off even harder. “My normal tricks just weren’t working anymore,” recalled Denise. “It was frustrating, and I realized I had to try something new to combat those extra pounds.”

The solution to help blast belly fat

Determined to find a solution, Denise spoke to hundreds of doctors and dieters — and hit upon a strategy that ends middle-age spread. “The secret is constantly changing up your workout so you don’t get bored,” says Denise. “Mixing up your routine will jump-start your metabolism.” How? Studies show that varying between interval walking, strength training and stretching keeps cortisol levels down while also stoking HGH output by up to 450 percent “As your HGH levels increase, you will experience fat loss, increased energy and greater psychological well-being,” notes Dr. Gottfried, who used this strategy herself to lose 20 pounds.

This fitness formula is especially effective at shrinking the waistline. In a study at Skidmore College in Saratoga Springs, New York, exercisers who did a mix of strength training and cardio walking lost four times more abdominal fat than those who did only one type of exercise. This approach also builds calorie-torching lean muscle tissue, so the body burns more calories 24/7, helping to ensure that lost pounds don’t creep back on.

As the fat melts off your frame, the benefits multiply. “Without the extra pounds, you will be more energetic and productive,” promises Denise. “You’ll feel better than you have in years.”

Torches fat: Cardio walking

“Cardio walking is a great way to get in shape, burn calories and lose weight,” Denise cheers. She suggests varying your pace between higher-intensity bursts of speed walking and slow, steady strolling. All told, researchers at the University of New South Wales in Australia found that this effect helped women who varied their pace for just 20 minutes lose nine times more fat than those who exercised at a steady pace for 40 minutes.

To get the benefits: Walk at a moderate pace for five minutes to warm up. Then alternate between power walking or jogging for two minutes (where you’re slightly out of breath and starting to break a sweat) and recovery walking for five minutes (where you can easily hold a conversation). Continue alternating between the two for three repetitions, walking for a total of 21 minutes. Cool down with an easy four-minute stroll.

Firms jiggle: bodyweight moves

“A major key to revving up your metabolism is muscle mass, and toning exercises are the best way to get the benefits,” says Denise. “I mix it up constantly, adding some barre, Pilates, light weights and even a little kettlebell-inspired workout to my regimen.” These muscle-building workouts increase the body’s output of growth hormone by up to 200 percent for 24 hours and deliver an afterburn effect that boosts metabolism by 20 percent. To get started, pick up a fitness DVD at the local library or join a friend at her next barre ­fitness class.

Lowers cortisol: Stretching

“Stretching has immediate benefits. It releases tension and increases muscle elasticity, allowing you to move more easily,” says Denise. “Plus, when you stretch, you release the kinks in your muscles, improve your posture and straighten your spine, which can make you look up to 10 pounds thinner instantly.” Plus, studies show that gently stretching for just a few minutes once a week can dial down levels of HGH-blocking cortisol by 32 percent — and stretching three times weekly can cut aches and pains by 50 percent boost cognitive function by 80 percent and improve overall mood by 20 percent

To get the benefits: Denise recommends stretching in the morning to start the day on a calming note, but you can practice these three moves once or twice a week whenever you have a few spare minutes.

Three stretches to blast belly fat

Standing quad stretch: Standing tall, bend your left knee and hold your left foot with your left hand. Pull your left heel toward your butt. Extend your right arm. Hold for 20 seconds. Switch sides.

Wall stretch: Lean with your hands against a wall and your feet in a staggered stance. Shift your weight to the back foot. Hold for 20 seconds. Switch legs.

Lunging stretch: Lunge with your left foot forward, lower your right knee to the floor. With your right arm, pull your right foot toward your pelvis. Hold for 20 seconds

Blast belly fat success story: Bonnie Wiles, 61

Sitting on the couch as her grandson played on the floor, Bonnie Wiles was struck by a harsh reality: “My grandson was becoming more and more active as he approached his first birthday, and I realized that if I didn’t do something about my weight, I wouldn’t be able to keep up with him — I might not even be around to watch him grow up.”

Bonnie had been struggling with the physical effects of her excess pounds for years. She was taking medications for high blood pressure and high cholesterol and had been diagnosed with fibromyalgia. But her energetic grandson was the push she needed to start making small changes, like logging meals in MyFitnessPal and joining a TOPS support group.

To make the most of her efforts, Bonnie started walking 10 minutes every day, working up to longer strolls with fast-paced intervals mixed in. “As the weight melted off, it became easier to move,” she says. “My pain subsided and my energy soared!” That enabled Bonnie to add stretches as well as body-weight exercises like planks and squats. “The weight continued to come off and I could see my muscles and loose skin tone up.”

Within 18 months, Bonnie’s health issues had cleared up and she was able to work with her doctor to get off her medications. Now Bonnie has four grandchildren and there’s nothing holding her back from watching them grow up — or from joining in the fun. “I can’t wait to take them camping and swimming. Life couldn’t be better!”

For more healthy weight loss:

The Intermittent Fasting Diet: Is It All It’s Cracked Up to Be?

The Carnivore Diet: Social Media’s Favorite Weight Loss Fad?

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.