Dealing with a beer gut is frustrating for more than a few reasons. This belly spillage hangs over form-fitting pants, shows through tighter tops, and puts you at risk for many serious health conditions. When summer rolls around, it’s beyond dreaded. Suffice to say, many people have a goal of tightening things up and getting rid of this extra fat ASAP. Well, you’re in luck, because we’ve put together a slim down workout that’ll help you lose your beer gut in 10 days. Ready, set, time to sweat!
First things first: In order to trim your waistline, you’ll not only need to cut back on your beer consumption—you’ll also need to eat a nutritious diet that’s chock-full of healthy foods. Strength training and cardio will be your new best friends. When it comes to strength training, compound movements are the way to go, as they engage multiple muscle groups and speed up your metabolism. In just about no time at all—10 days—you will start to see results.
Kick things off with this simple workout. The goal of this session is to start with strength training exercises to build muscle, and then wrap up with cardio intervals to increase your calorie burn. You can perform this productive workout three times in 10 days to help maximize your fat burn, reduce bloating, and trim down your beer gut. Read on to learn more, and next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
To perform the Barbell Front Squat, position yourself under the bar so that it’s placed directly on your front shoulders. Put your fingertips on the bar outside your shoulders, and bring your elbows forward so that it’s pointed in front of you. Lift the barbell out of the rack, take a step backward, and sit back onto your heels, squatting down to the point where your thighs are parallel to the floor. Drive yourself back up through your heels and hips, flexing your quads and glutes to finish. Complete 3 sets of 6 to 8 reps.
For this next exercise, position yourself parallel to a bench. Firmly plant one hand and knee on its surface for balance. Grip a dumbbell with your opposite hand, and your arm should be extended straight down toward the floor. Then, begin the motion by pulling the dumbbell up towards your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm back down, and get a nice stretch at the bottom before performing the next rep. Complete 3 sets of 8 to 10 reps for each arm.
Begin the Front Foot Elevated Split Squat by placing your working leg on top of a plate or elevated surface. Keep your chest tall, and come down slowly until your back knee touches the ground. Give the hips of your back leg a good stretch, then drive through the front heel, flexing your quad and glutes to finish. Perform 3 sets of 10 reps on one side before switching over to the other.
Start your Flat Dumbbell Bench Press by sitting down on a workout bench with a pair of dumbbells. Lie back and press the weights up. Then, evenly lower the dumbbells with your elbows slightly tucked. Come down enough to where you get a solid chest stretch in before pressing the dumbbells back up, flexing your pecs and triceps to finish. Complete 3 sets of 8 to 10 reps.
The final exercise that’ll help you lose your beer gut in 10 days is all about cardio: Rower Intervals. Hop on a rower, and warm up for a minute or two. Once you’re all warmed up, sprint hard for 60 seconds, and see how many meters you can row in that timeframe. Rest for 3 to 5 minutes afterward, then do another 60-second round, trying to match the same distance as your first sprint. Rinse and repeat for 5 rounds total.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more