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The Ultimate Over 50 Fat Belly Blaster

The Top 5 Exercises You’re Not Doing that will Burn 3 to 5 Inches Off Your Gut in the Next 90 Days

The Spartan Method

#1 Farmer’s Walk

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● Full body workout● Easy to learn● Core stabilization

Photo Credit: Men’s Fitness

The Spartan Method

#2 Deadlift

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● Compound movement● Massive energy consumption● Relatively easy to learn● Core strength required● Read more here

Photo Credit: Men’s Fitness

The Spartan Method

#3 Squat

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● Compound movement● Easy to learn● Lots of variations● Core stability required● Big energy consumer

Photo Credit: Directly Fitness

The Spartan Method

#4 Sprint

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● Explosive exercise● Easy to do● Fat shredder● Muscle builder

Photo Credit: Justin Kavanagh Fitness

The Spartan Method

#5 Thruster

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● Full body movement● Compound exercise● Core stabilization● High energy consumption● Modifications with dumbbells

or kettlebells

Photo Credit: LoudHouse Crossfit

The Spartan Method

Bonus #6 Car Push

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● Full body engagement● Huge energy burn● Core stabilization● Easy to learn (use a small

car and flat course)● You’ll sleep well

The Spartan Method

The Reality

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1. Belly fat is not affected by “stomach exercises”

2. Belly fat evaporates as overall body fat is reduced

3. Body fat reduction occurs when you create an energy deficit

4. An energy deficit is when you burn more calories than you consume forcing your body to use stored body fat

a. This is primarily a food intake challenge

b. But you can maximize energy consumption by performing the right exercises

Less of this

More of this

Photo Credit: Sigma Nutrition

The Spartan Method

The Workouts

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3 days a week● Push

○ Overhead or Horizontal (Push Up)● Pull

○ Suspended Row, Pull Downs, Rowing● Hinge

○ Deadlifts, Swing● Squat

○ Bodyweight, Goblet & Single Leg Options● Carry

○ Farmer’s Walk & other loaded movement

The Spartan Method

The Workouts

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Farmer’s Walk (2 x per week)● Day 1 - Long and Light● Day 2 - Heavy and Short● Day 3 - substitute Car Push or Sprinting

The Spartan Method

The Workouts

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Deadlift (2 x per week)● Day 1 - Heavy● Day 2 - off● Day 3 - Light for reps

The Spartan Method

The Workouts

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Squat (2 x per week)● Day 1 - Bodyweight for reps● Day 2 - substitute Thrusters● Day 3 - Goblet squat

The Spartan Method

The Workouts

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Summary● Train 3 days a week● Alternate between overhead and horizontal pushing● Pull every workout-vary the angle● Deadlift 2x per week and only once heavy● Vary your squats - substitute Thrusters once per week● Farmer’s Walk 2x per week + Car Push or Sprinting

The Spartan Method

Your Next Step

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Want to see if The Spartan Method is for you?

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