We have all heard the older we get the harder it becomes to lose that gut. Well it doesn't have to be that way.  Here are six methods you can start today to shrink that beltline.

1) Become a mindful eater

Eliminate free grazing or simply mindlessly stuffing food into your mouth without any thought. Sit down and slow down when you eat and consider if you are actually hungry or are just eating because it tastes good? Ideally every meal should be at least 15-20 minutes as it takes this long for your brain to tell your stomach that you're full.  Unless you are competitor in Major League eating, meal time shouldn't be a sprint, pace yourself and enjoy the joy of eating.

2) Eat until you're satisfied, not full

This goes hand in hand with being a mindful eater. Ideally, this means you eat until you are about 80% full, in other words eat until physically satisfied (don't rely on social or psychological hunger cues) not 'stuffed' or 'full.'

3) Make your exercise count

Most of us are quite busy and don't have endless hours to devote to getting in-shape. This is why it is so important we make the absolute most out of the hours we do have.

Our suggestions:

     1. 2-3 days per week, strength train for about 45-60 minutes. Choose multi-joint bang for your buck exercises which utilize multiple muscles at the same time. Think complex exercises like:

  • Squats
  • Pushups and presses
  • Pullups and rows
  • Deadlifts and hinge movements


It's best to think about movements rather than muscles. Focus on perfecting technique while progressively improving factors like: weight lifted, number or sets and reps and difficulty of exercise variation.

     2. 2 days a week, do some type of high intensity interval training for a total of about 15 minutes.

     3. Everyday try and do at least 10 minutes of stretching and mobility work on the hips, shoulders and ankles.

     4. Any extra time you have during the week should be used as "active recovery," low to moderate intensity activities such as walking, swimming, biking, hiking, and anything else that keeps you moving to some degree everyday of the week.

4) Sleep better

Quality sleep is essential for your ability to recover and actually make long-term progress. Although sometimes easier said than done, it is essential you try and prioritize getting enough quality sleep every night. Poor sleep patterns cause you to produce more ghrelin, which is a hormone that signals hunger, which triggers cravings for starchy and sugary foods, likely to be stored in the body as fat. When you don't get a good night's sleep your body's hormone production is altered affecting cortisol levels that cause insulin sensitivity, which is a prime cause of developing and not being able to lose a fat gut.

Simply put, the more quality sleep you have the leaner you and more resilient you will be. The less sleep you get the fatter, weaker and more prone to injury and sickness you will be.

5) Gain muscle

Muscle drives your metabolism. The more muscle mass you have the higher your metabolism will run throughout the day and night, which equates to a much leaner you. A recent study found that a pound of muscle burns almost three times the calories that a pound of fat does (6 lbs vs. 2 lbs) during a 24 hour period.



The best recipe for gaining muscle is to combine intense strength training with large amounts of animal proteins. Aim for about 0.8-1.0 grams of protein per pound of bodyweight for starters or 1.5-2 palm sized protein portions per meal. Not only will this help you build some serious muscle but you will be amazed by how little junk you will eat in the process as protein is highly filling.

6) Be an action taker

There is no best time or perfect moment, as adults we've known that for many years now. The time to take action is when do decide it is. There is absolutely something you could do in the next 5 minutes that could and would improve your current situation. The key is not to overstep and reach for the stars right of the bat. Sure taking massive action sounds great but almost everyone fails miserably when they try and make global changes right away.

Today, try and identify one thing you could do to improve any of the factors we have already listed and commit to making that a habit for the next two weeks. After two weeks evaluate if you are moving the direction you want and what you can do next.

If you are on track and making progress, give yourself some credit and add something else to work on and make a way of life.

Continue this process until the tables have turned and you look and feel the way you have wanted for some time.

Take the next step...

We are currently accepting applicants for our first ever MANsformation Challenge, a 12-week Adult Strength and Conditioning Program developed specifically for busy guys who are motivated to take back thier fitness and strength.

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Click here to learn more about our MANsformation challenge or contact me directly This email address is being protected from spambots. You need JavaScript enabled to view it. or call (815) 932-5492.