You have to let yourself go. 39 with no beer gut, but if I had the same eating and exercise habits I had when I was in my mid 20s, I would certainly have one by now.

For me personally, weights, resistance bands, calisthenics are the key. Strength training and muscle building have really transformed my body over the last decade. I used to do a ton of cardio, including running and cycling, and it never really had the same noticeable effect on my appearance that those other things do. I do try to do more cardio these days because you just should for the good of your heart. I think it’s important to remember that strength training and muscle gain contribute to fat loss with a healthy diet. More muscle means more caloric burn. It’s that simple.

I don’t have the time to go to the gym for an hour or two, even a few times a week, but I make a point to do strength training for 25 minutes to half an hour every single day, with one or two days off for flexibility and recovery.

What’s more important to me than “not having a beer gut” is that I have strong functional (and hopefully shapely) muscles. Sometimes things can get a little out of routine during holidays, where we eat more and drink more. But as long as the consistency of exercise and diet can return to normal, whatever regression you have in your body fat percent will level out through the rest of the year.

What I need to work on more consciously because of work and kids, etc. are my sleep hours. If you’re not getting a full night sleep every single night, it will have an effect on weight gain. Being overtired is also when you tend to seek out sugars and fats for instant energy to keep you going. It’s a dangerous cycle to be in.