The Only Workout That Shrinks Menopausal Belly Fat

Summary

The presenter’s central message is that women in perimenopause and menopause should prioritize strength training and regular walking rather than relying on exhausting cardio or endless abdominal exercises. He says building and maintaining muscle can support strength, body composition, and mobility, while nutrition also plays a major role in fat loss.

Training recommendations

• Strength-train three times per week, ideally on nonconsecutive days. The suggested plan is three 45-minute, full-body sessions using machines, cables, or supported movements.
• Warm up with 5–10 minutes of easy treadmill walking. Before each exercise, do about 10 light, unweighted practice repetitions.
• Choose weights that make the final repetitions challenging. For a set of 10, the presenter suggests finishing with roughly two repetitions in reserve.
• Aim for 8–12 repetitions, generally for three sets, and rest about 120 seconds between sets.
• Use progressive overload: when you can complete 12 repetitions for every set, gradually increase the weight. Track weights and repetitions to monitor progress.
• The proposed sessions include lower-body and glute movements, such as leg presses and hip thrusts, alongside back, chest, and core exercises. The subtitles do not include the exact on-screen exercise lists.
• Stick with a program for several months, gradually improving rather than constantly changing routines.

Walking and everyday movement

Start around 8,000 steps per day, then gradually work toward 12,000–15,000, adjusting to what is practical. The presenter suggests breaking walks into short bouts, such as a five-minute walk each hour or a 10-minute walk after larger meals. Other options include using a walking pad, parking farther away, or walking to the gym when feasible.

Keep walks comfortable enough to hold a conversation; the presenter advises against making every walk strenuous. If you sit for long periods, get up every 30 minutes and do 10 slow bodyweight hip thrusts or 10 unweighted squats.

Recovery, nutrition, and other advice

• Treat recovery and sleep as part of training. The presenter says muscle is rebuilt during recovery and notes that sleeping under seven hours may affect muscle.
• He recommends about 1 gram of protein per pound of body weight to support muscle rebuilding. People with kidney or liver disease should consult their primary-care clinician before following this target.
• The presenter says exercise helps determine whether weight loss includes muscle, while nutrition and a calorie deficit are important for how much fat is lost.
• He advises against relying on abdominal circuits to remove belly fat: ab exercises strengthen the muscles but do not specifically remove the fat over them.
• He discourages prolonged, exhausting cardio. For those who enjoy intervals, he suggests keeping them to no more than 20 minutes, twice weekly, preferably on a low-impact option such as a bike.
• He says creatine can be taken at 3–5 grams daily without a loading phase.

Presenters and sources mentioned

• Presenter: Doctor Mike Diamonds
• Other named person: Cass, mentioned in connection with another creatine video
• Sources discussed: The presenter refers to research reviews involving 58 studies and a study of 41 women, but the researchers and publications are not identified in the subtitles. He also gives a step-count example involving a client named Francesca and mentions his Sculpt by Science team.