Dealing with a beer gut is frustrating for several reasons. This belly spill hangs over tight pants, shows through tighter tops, and puts you at risk for many serious health issues. When summer comes, it’s more than scary. Needless to say, many people aim to tighten things up and get rid of that extra fat as soon as possible. Well, you’re in luck because we’ve come up with a slimming workout that will help you lose your beer gut in 10 days. Ready, ready, it’s time to sweat!
First of all, to reduce your waistline, you will not only need to reduce your beer consumption, but you will also need to eat a nutritious diet rich in 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 because they engage multiple muscle groups and speed up your metabolism. In no time (10 days) you will start seeing results.
Get things started with this simple workout. The goal of this workout is to start with strength exercises to build muscle, then end with cardio intervals to increase your calorie burn. You can perform this productive workout three times in 10 days to maximize your fat burning, reduce bloating, and shrink your beer gut. Read on to learn more, and then don’t miss The 6 Best Exercises for Strong, Tone Arms in 2022, the trainer says.
To perform the Barbell Front Squat, position yourself under the barbell so that it is placed directly over your front shoulders. Place your fingertips on the bar outside your shoulders and bring your elbows forward so that it is pointed in front of you. Lift the bar off the rack, take a step back and sit on your heels, squatting to the point where your thighs are parallel to the floor. Drive back through your heels and hips, flexing your quads and glutes to finish. Perform 3 sets of 6 to 8 reps.
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For this next exercise, stand parallel to a bench. Plant one hand and one knee firmly on its surface for balance. Grasp a dumbbell with your opposite hand, and your arm should be extended toward the floor. Then, start the movement by pulling the dumbbell towards your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm down and stretch well down before performing the next repetition. Perform 3 sets of 8-10 reps for each arm.
Begin the Front Foot Elevated Split Squat by placing your working leg on an elevated plate or surface. Keep your chest high and slowly lower until your back knee touches the floor. Stretch the hips of your back leg well, then cross the front heel, flexing your quadriceps and glutes to finish. Perform 3 sets of 10 reps on one side before switching to the other.
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Begin your dumbbell flat bench press by sitting on a workout bench with a pair of dumbbells. Lie down and press the weights. Then, evenly lower the dumbbells with your elbows slightly bent. Come down low enough to where you get a solid chest stretch before returning the dumbbells, flexing your pecs and triceps to finish. Perform 3 sets of 8-10 reps.
The final exercise that will help you lose your beer gut in 10 days is cardio: Rower Intervals. Get on a rowing machine 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 amount of time. Then rest for 3-5 minutes, then do another round of 60 seconds, trying to match the same distance as your first sprint. Rinse and repeat for 5 total rounds.
Tim Liu, CSCS
Tim Liu, CSCS, is a Los Angeles-based online fitness and nutrition coach Learn More
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