{"id":156581,"date":"2025-06-04T04:37:12","date_gmt":"2025-06-04T04:37:12","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/156581\/"},"modified":"2025-06-04T04:37:12","modified_gmt":"2025-06-04T04:37:12","slug":"5-day-belly-fat-workout-plan-for-men-over-50","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/156581\/","title":{"rendered":"5-Day Belly Fat Workout Plan for Men Over 50"},"content":{"rendered":"<p>Everyone\u2019s body changes after reaching 50 years of age, and dealing with <a rel=\"noopener noreferrer\" href=\"https:\/\/www.eatthis.com\/how-to-lose-belly-fat\/\" target=\"_blank\">stubborn belly fat<\/a> is always a challenge. If you need help with this, you\u2019re in luck. We spoke with <b>Scott \u201cSpirit\u201d Herman<\/b>, certified personal trainer at <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.lifetime.life\/locations\/mn\/plymouth.html\" target=\"_blank\">Life Time Plymouth (Minnesota)<\/a>, to learn the only workout routine that seems to melt belly fat.<\/p>\n<p>Before we get into specifics of Scott\u2019s workout plan, it\u2019s important to address why belly fat is so common after turning 50. The <a rel=\"noopener noreferrer\" href=\"https:\/\/www.eatthis.com\/get-rid-of-the-middle-aged-spread-exercises\/\" target=\"_blank\">middle-age bulge<\/a> can be caused by fad diets, hormonal changes, and more.<\/p>\n<p>\u201cI believe 100% [of] it is lifestyle\u2014what and how we eat, where we work, and how much we move. Lack of sleep is a factor as well, and leads to bad choices with food, screen time, etc.,\u201d Scott says. \u201cAs a 51-year-old man myself, I have seen first-hand my body change from the skinny kid that could eat anything to the guy that still wants to eat anything but shouldn\u2019t.\u201d<\/p>\n<p>Sound familiar?<\/p>\n<p>Belly fat is not just frustrating to deal with\u2014it\u2019s also unhealthy. One of the biggest health risks of belly fat is <a rel=\"noopener noreferrer\" href=\"https:\/\/www.eatthis.com\/high-intensity-cardio-workouts-to-lose-visceral-fat\/\" target=\"_blank\">visceral fat<\/a>.<\/p>\n<p>\u201cVisceral fat is fat that is stored deep in the abdominal area surrounding many organs including the liver, intestines, and pancreas,\u201d Scott explains.<\/p>\n<p>Visceral fat can <a rel=\"noopener noreferrer external\" href=\"https:\/\/www.heart.org\/en\/news\/2021\/04\/22\/too-much-belly-fat-even-for-people-with-a-healthy-bmi-raises-heart-risks\" target=\"_blank\">lead to heart disease<\/a> (especially in men over 50), type-2 diabetes, high blood pressure, certain cancers (like colon and prostate), and cognitive decline.<\/p>\n<p><b>The Best Workout To Fight Belly Fat<\/b><br \/>\n<img xmlns=\"\" loading=\"lazy\" fetchpriority=\"high\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-376921\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/fat-man-belly-measuring-tape-carbs.jpg\" alt=\"Man measuring waistline with measuring tape\" width=\"640\" height=\"475\"  \/>Shutterstock<\/p>\n<p>To combat belly fat, Scott recommends a three-day strength\/two-day cardio routine\u2014and the reason for combining the two kinds of exercise is simple.<\/p>\n<p>\u201cWhen we do cardio we burn fat then, and when we add a weight routine into the mix, we build muscle which burns fat long term. This is why we need both cardio and strength,\u201d he explains.<\/p>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer\" href=\"https:\/\/www.eatthis.com\/bodyweight-exercises-burn-more-fat-than-cardio\/\" target=\"_blank\"> 6 Bodyweight Moves Trainers Say Burn More Fat Than Cardio<\/a><\/p>\n<p><b>Day 1: Cardio<\/b> (30-60 minutes)<br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-753003\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/mature-man-walking-outdoors.jpeg\" alt=\"mature man walking outdoors, concept of fitness tips to prevent bone loss\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Perform a longer, slow\/steady-state cardio workout to assist your body in burning fat.<\/p>\n<p>For this cardio day, Scott recommends brisk walking, using the treadmill, biking, rowing, or swimming.<\/p>\n<p><b>Day 2: Strength Training<\/b><br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-665329\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/mature-man-plank.jpg\" alt=\"mature man doing plank, demonstrating the strength training habits that slow aging\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>On Day 2, you will train three body parts and the core.<\/p>\n<ul>\n<li>Chest (i.e. barbell\/dumbbell bench press, pushup to plank tap, dumbbell chest fly on a stability ball)\\<\/li>\n<li>Biceps (i.e. alternating dumbbell bicep curl)<\/li>\n<li>Triceps (i.e. tricep dip, close-grip pushups)<\/li>\n<li>Core (i.e. plank, bicycles, Russian twist)<\/li>\n<\/ul>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer\" href=\"https:\/\/www.eatthis.com\/classic-ab-exercises-after-40-core-strength\/\" target=\"_blank\"> 5 Classic Ab Exercises That Shrink Your Belly Fast After 40<\/a><\/p>\n<p><b>Day 3: Cardio\/High-Intensity Interval Training<\/b> (15-30 minutes)<br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-673489\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/mature-man-cardio-treadmill-workout.jpg\" alt=\"mature man demonstrating cardio treadmill workout to burn belly fat and slow aging\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>Perform a fast\/slow combo high-intensity interval training (HIIT) to fire up your calorie deficit. You will continue burning calories long after you finish.<\/p>\n<p>For this cardio day, Scott recommends spending time on a rower or bike, as it\u2019s simpler to speed up and then slow down. But you can also choose a treadmill, walk, or swim.<\/p>\n<p><b>Day 4: Strength Training<\/b><br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-704530\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/mature-man-lunge-exercise.jpg\" alt=\"mature man doing lunges, demonstrating how to increase your stamina after 50\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>On Day 4, you will once again train three different body parts and the core.<\/p>\n<ul>\n<li>Legs (i.e. lunges, squats)<br \/>Back (i.e. renegade rows, bent-over rows)<br \/>Shoulder (i.e. shoulder press, push press, overhead carry)<br \/>Core (i.e. side plank, leg lift, superhero)<\/li>\n<\/ul>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer\" href=\"https:\/\/www.eatthis.com\/standing-exercises-burn-belly-fat\/\" target=\"_blank\"> 7 Standing Exercises That Shrink Belly Fat Fast<\/a><\/p>\n<p><b>Day 5: Rest<\/b><br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-474506\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/mature-man-meditation-app-home-yoga.jpg\" alt=\"Mature Man With Digital Tablet Using Meditation App In Bedroom\" width=\"640\" height=\"427\"  \/>Shutterstock<\/p>\n<p>It\u2019s essential to carve out ample time to rest, which means no screen time or very limited amount of time on devices. Scott recommends the following activities:<\/p>\n<ul>\n<li>Yoga<\/li>\n<li>Meditation<\/li>\n<li>Slow nature walk<\/li>\n<\/ul>\n<p class=\"c-article__related-link\"><a class=\"related-link\" rel=\"noopener noreferrer\" href=\"https:\/\/www.eatthis.com\/bodyweight-exercises-burn-belly-fat-faster-than-crunches\/\" target=\"_blank\"> 5 Bodyweight Exercises That Shrink Belly Fat Faster Than Crunches<\/a><\/p>\n<p><b>Day 6: Total-Body<\/b><br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-737280\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/mature-man-happy-weight-loss.jpg\" alt=\"man weight loss on scale, feeling happy, concept of lose five pounds in two weeks\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<p>On Day 6, Scott suggests starting with bigger muscles and core last.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n<p>\u201cThe reasoning behind why I do core last is in my routines I am consistently engaging my core, so I want my core fresh and ready for the workloads on the rest of the body \u2026 I start with the bigger muscles first. I do core last, while other trainers do core first.\u201d<\/p>\n<p>It\u2019s a matter of preference; test out what works best for you.<\/p>\n<ul>\n<li>Legs<\/li>\n<li>Chest<\/li>\n<li>Back<\/li>\n<li>Triceps<\/li>\n<li>Biceps<\/li>\n<li>Shoulders<\/li>\n<li>Core<\/li>\n<\/ul>\n<p><b>Day 7: Rest<\/b><br \/>\n<img xmlns=\"\" loading=\"lazy\" decoding=\"async\" class=\"lazyload alignnone size-medium wp-image-676896\" http:=\"\" viewbox=\"&quot;0\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/mature-man-sitting.jpg\" alt=\"mature man sitting in chair, happy, texting\" width=\"640\" height=\"469\"  \/>Shutterstock<\/p>\n<ul>\n<li>Yoga<\/li>\n<li>Meditation<\/li>\n<li>Slow nature walk.<\/li>\n<\/ul>\n<p>Alexa Mellardo<\/p>\n<p>\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&amp;B, home, and celeb news publications.\t\t\t\t\t<a class=\"c-article-short-bio__more\" href=\"https:\/\/www.eatthis.com\/author\/alexa-mellardo\/\" target=\"_blank\" rel=\"noopener\">Read more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Everyone\u2019s body changes after reaching 50 years of age, and dealing with stubborn belly fat is always a&hellip;\n","protected":false},"author":2,"featured_media":156582,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[1152,1154,1630,105,25090,16,15],"class_list":{"0":"post-156581","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-aging","9":"tag-exercise","10":"tag-fitness","11":"tag-health","12":"tag-how-to-lose-belly-fat","13":"tag-uk","14":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114623247223085262","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/156581","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=156581"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/156581\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/156582"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=156581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=156581"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=156581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}