Smart Exercises For A Mid-Life Beer Belly

mens beer belly excersise

While the ‘dad bod’ seems to be getting a lot of attention lately, a lot of men are trying to get rid of that belly from years of sitting at a desk and drinking too much lager.

Luckily for you, certain exercises can help rid that gut you’ve been rocking in no time at all. No pills, no fancy equipment and no gimmicks.

These exercises are a no-fuss solution to improving your health and getting a whole lot fitter.


Cardio may not be everyone’s cup of tea but it is a valuable tool in the fight against fat. It doesn’t need to be rigorous or exhaustive but it does need to be challenging.

There are two main types of cardio: LISS and HIIT.

LISS stands for Low Intensity Steady State and is what you normally think of when you think of cardio. Hopping on an exercise bike, treadmill or rowing machine at a constant pace for 45 minutes LISS.

It’s easy, effective and accessible to almost everyone. If you don’t mind spending a long time exercising then this is the route you should take.

HIIT stands for High Intensity Interval Training and involves a range of dynamic exercises performed to near max effort for certain periods of time.

This is also known as ‘circuit training.’ These workouts normally take around half the time as LISS to burn the same amount of calories and have even been proven to help you gain muscle.

However, they’re extremely challenging and not for the faint of heart. Though you’ll possibly get better results, these workouts are very hard.

Fitting in 2-3 LISS or HIIT workouts a week is a great way to improve your cardiovascular function, improve your aerobic capacity and burn that belly.

If you’re new to exercise then I would start with LISS and work your way up to HIIT sessions but if you’re trying to get back into shape then a combination of both will be the best route.

mens stomach work out

One forgotten form of cardio is walking. It’s an often neglected yet highly effective form of exercise that’s simple and easy to do for everyone. Just walking a little bit more everyday really adds up in the long run and has a whole host of benefits not just associated to weight loss.

Strength Training

Cardio isn’t the only form of exercise that you should focus on when trying to lose that gut. Strength training will not only help you lose fat but also build muscle, a valuable component of trying to lose weight.

You see, muscle boosts the metabolism and requires calories by the body in order to stay unlike fat. So, the more muscle you have then the more you have to eat just to stay at the weight that you are.

This also means that the more muscle you have then the more you can eat whilst still losing fat.

It’s important to focus on big compound movements that recruit a lot of muscles at the same time and then use some strategic accessory lifts to help bring up any lagging muscles. Pick three compound movements and three accessory lifts to complete 3 sets of each workout.

Compound Lifts

  • Deadlift
  • Bench Press
  • Squat
  • Pull Up/Chin Up
  • Bent Over Row
  • Military Press
  • Lunges

Accessory Lifts

  • Bicep Curls
  • Skullcrushers
  • Lateral Raises
  • Chest Flyes
  • Reverse Flyes
  • Leg Extensions
  • Leg Curls

Completing 3 strength training workouts per week alongside 3 cardio sessions will have that beer gut flying off you.

Contrary to popular belief, direct ab training is unnecessary until you can actually see them. There’s no way to spot-reduce fat so doing endless amounts of crunches won’t suddenly give you a six pack.

nstead, focus on getting stronger, being consistent with your workouts and eating a little healthier.