
Fifty-Plus Fitness
getting the over 50's Fit, strong and sexy!

Keeping Fit over 50
For these celebrities and any person over 50, strength training is the most powerful tool for changing body composition, reducing fat, and building muscle. Added muscle mass will help you burn more calories, even at rest, and it’s the gift that keeps on giving long after your workout is over.

About My Journey
A few years ago, I was eating and drinking too much and was pretty depressed. I weighed around 102kg and had around 35% body fat. Understanding that only I could change that, I started training with big compound moves and steady-state cardio to spark my body into burning more calories and fat.
Within a few months, my body weight was 80kg and my body fat percentage was down to around 15% and that’s where it stays. My diet is pretty much the same because I balance my calorie intake with my calorie expenditure through training. With extensive experience as a trainer, I aim to help you on your own journey to getting in shape.

How Much Exercise Do You Need?
Although age-related muscle loss, or sarcopenia, is a natural part of ageing, (once you hit 30, you can lose as much as 3% to 5% per decade) numerous studies have found that resistance training can counteract muscle weakness and physical frailty in older people.
Luckily, it’s never too late to pick up a gym habit. You can always get your dream body and it’s never too late to sculpt a summer six-pack. To avoid injury, it’s best to ease into a new exercise routine by starting with something simple, e.g., 3 to 5 days of brisk walking for 20 to 30 minutes at a time, before exploring strength and resistance training.
Visceral Fat, the hidden killer!
Visceral fat is linked to heart disease, Alzheimer’s disease, Type 2 diabetes, stroke, and high cholesterol, amongst other health issues. High visceral fat is more common in men than women, but women are still affected by it.
If your waist measurements are higher than a certain level, (35 inches for women, 40 inches for men) then you are likely to have excess visceral fat and may have an increased risk of developing the aforementioned health problems. Exercise and dieting can help you reduce this risk.

Men – Boost your Testosterone Levels
After the age of 28 to 30, testosterone production slowly starts to dip at a rate of around 1 to 3 percent per year. A decrease in testosterone levels is a natural result of ageing, but low testosterone levels can also cause an increase in body fat, fatigue, mood swings, low libido, and depression, amongst other things.
Evidence has proven that increased testosterone levels help to increase muscle mass, which leads to more calories being burnt at rest. Here are 6 evidence-based ways to naturally increase testosterone levels:
- Exercise and Lift Weights, Especially Compound Exercises such as Squats, Deadlifts, and Bench Press
- Eat Protein, Fat, and Carbs
- Minimise Stress and Cortisol Levels
- Get Some Sun or Take a Vitamin D Supplement
- Take Vitamin and Mineral Supplements
- Get Plenty of Restful, High-Quality Sleep
Women – Exercising during Menopause
Menopause weight gain tends to be sudden, stubborn, and concentrated around the middle. No matter how active or sedentary you are, this issue affects women of all sizes. This is a natural process, but when you know what to expect and commit to doing something about it, you can make a difference.
A good exercise routine is your first point of attack. Strength training is most effective in helping you change shape and keep lean, because these build bone and muscle strength, burn fat, and add muscle mass. Whether you’re working out at home or in a gym, keep the following in mind
- At Home – Opt for Dumbbells and Resistance Tubing
- In the Gym – Choose from Weight Machines or Free Weights
- Select a Level That Is Heavy Enough to Tax Your Muscles in 12 Repetitions and Progress from There
Compound Exercises
- Squats
- Lunges
- Deadlifts
- Clean and Press
Aerobic Activity
- Walking
- Jogging
- Biking
- Swimming
- Dancing