Move
Try a beginner-friendly dumbbell session. Start with fewer rounds if needed.
Practical fitness for adults 40+
Lose your gut.
Keep your life.
Simple home workouts, sensible food habits and a realistic way to get moving. No gym required. No extreme diets. Start with free guidance you can actually use.
Online resources. Start at your own pace.
40+Built for busy adult lives
FreeWorkouts and guidance
20–25 minSample home sessions
OnlineLearn from anywhere
Your first week
Move. Eat. Sleep. Repeat.
Your free 7-day introduction to Lose Your Gut: manageable movement, everyday eating habits and better recovery. The outline is available to everyone — no sign-up required.
Walk + reset
Take a comfortable walk or choose an activity you enjoy. Make one practical food improvement.
Review
Notice what worked and plan the next week. Progress is built by repeating the basics.
A downloadable guide with three sample days of meals, three workouts, sleep tips and a simple progress tracker is coming soon. It is not available to download yet.
Free workouts
A practical session to get you started.
Use light dumbbells and a controlled pace. Start with one round of each group. When that feels comfortable, build up to two or three rounds per group before moving to the next. Rest as needed until your breathing settles and you can maintain good form. You don’t need to get fit to start. You start to get fit.
Group one
Bodyweight squat × 10
Supported single-arm row × 12 each side
Glute raises × 8
Group two
Romanian deadlift × 10
Shoulder press × 10
Ankle taps × 20
Group three
Farmer’s carry × 20–30 seconds
Floor chest press × 8
Plank × up to 30 seconds
Choosing dumbbells: Start light. Try a controlled shoulder press with your weaker arm. A weight you can press eight times comfortably, without straining or losing form, is a useful starting point. If that feels difficult, go lighter — or practise the movement without weights first.
Safety: This is general fitness information, not an individual prescription. Stop if you feel pain, dizziness or unusual symptoms. Choose easier variations where needed; speak with a qualified health professional if you have relevant medical concerns. Session duration varies by fitness and rest periods.
Free nutrition basics
Eat for progress, not punishment.
Reducing body fat is about sustainable habits over time, not targeting fat with a particular exercise.
Start with manageable portions, satisfying protein-rich meals, vegetables and fibre, and awareness of drinks and snacks that add calories without much fullness. You don't need to ban foods you enjoy.
- Build balanced meals
Include protein, vegetables and satisfying carbohydrates regularly. - Reduce liquid calories
Changing your intake of alcohol and sweetened drinks can make a difference. - Small changes stick
Choose habits you can repeat, even on busy weeks. - Monitor trends
Look at changes in weight, waist, energy and fitness over time — not one reading. - Hiccups happen
Missed a workout or had a big weekend? Just get back on track with LYG. No guilt, no punishment.
Sleep better
Tomorrow starts tonight.
You don't need a perfect bedtime routine.
A few small changes can help you wake up feeling better and ready for the day.
Keep regular hours
Try going to bed and waking up at roughly the same time each day.
Give yourself time to unwind
Listen to music, read or simply enjoy some relaxation time before bed.
Watch the late-night drinks
Consider one less drink, start later or finish earlier.
Don't chase perfection
Had a late one?
Get back into your usual routine tomorrow.
About Lose Your Gut
A real coach. A practical approach.
Lose Your Gut was created by an experienced personal trainer who believes fitness should fit around life — not take it over.
Our focus is clear exercise instructions, manageable habits and honest expectations. LYG is an independent, online-first project. A founder photograph and fuller biography will be added before personalised memberships launch.
Frequently asked questions
Before you start…
Do I need a gym?
No. The sample workout uses a pair of dumbbells and a little floor space.
Do I have to finish in 25 minutes?
No. Rest as needed; good technique matters more than the clock.
Can exercises remove belly fat specifically?
No exercise selectively removes fat from the stomach. Sustainable changes in activity and food habits can support overall fat loss.
Can I join personalised coaching today?
Not yet. Memberships and online sessions are planned, but are not currently available for purchase.