Latest news with #sixpack
Yahoo
3 days ago
- Health
- Yahoo
‘I'm 53-Years-Old With Six-Pack Abs—Here's My Exact Weekly Workout Routine'
'I'm 53-Years-Old With Six-Pack Abs—Here's My Exact Weekly Workout Routine' originally appeared on Parade. Walter Gjergja has always been active. As a teen and young adult, he practiced martial arts, competing at an elite level. But in his 30s, he noticed that his performance was stalling, despite a dedicated training schedule.'In your 30s, speed, power and flexibility start declining slightly and then in your 40s, there's a substantial change in metabolism and recovery,' Gjergja says, adding that he experienced these changes first-hand as he moved through his 40s and into his explains that he has seen many people in their 50s de-prioritize fitness, assuming they just can't be as active anymore. He didn't want to do that. But he also knew that he couldn't keep working out the way he used to in his 20s. Here, he shares what his workout routine is now and how he's using AI to help others achieve their health goals.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 'I'm 53-Years-Old With a Six-Pack—Here's My Weekly Workout Routine' Before seeing what Gjergja's workout routine is, it's important to know that just because this routine works for him, it's not for everyone. Gjergja spends 1.5 hours working out every day, which he says is too intense for those who aren't used to being as active. 'Start where you are and work up from there,' he mentioned, Gjergja works out an hour and a half every day—that is, unless something organically comes up. 'I don't build days off into my workout schedule because I find that they happen naturally because life happens,' he says. 'Family plans come up, traveling…So I just always have the intention of working out every day and my days off happen as life unfolds.'Gjergja structures his workouts into three sections: cardio, strength training, and mobility and flexibility. They aren't always the same length, but he says he hits every area each Cardio Typically, Gjergja does 45 minutes of cardio a day. 'Cardio fitness is important for daily activities, like being able to chase your kids or grandkids around,' he says. Often, Gjergja says he'll get his cardio in by going on a 45-minute top of his 45-minute cardio workout, Gjergja shares that he tries to work as much movement into his day as possible, which serves as smaller bursts of cardio. This can look like, for example, taking the stairs instead of the elevator or parking a block away from somewhere he needs to Strength training Since Gjergja does some form of strength training every single day, he varies how he does it to prevent overworking his muscles. For example, he says that on Mondays, he does pushing exercises, like bench presses, overhead presses and dumbbell lateral raises. The next day, he'll do pulling exercises, like pull-ups, bicep curls and deadlifts. The day after that, he'll focus on core strength. Then, the cycle repeats. 'I push every rep until I'm close to failure on the last rep,' he Mobility and flexibility This is the part of fitness that Gjergja says many people neglect, but it's increasingly important with age. 'When we are kids, we have a lot of flexibility. Think about how a baby can put their foot in their mouth. But with age, we become more rigid and stiff. That's why flexibility exercises are so important,' he explains. Related: How He's Using AI To Help Others Achieve Their Health Goals As a former athlete, Gjergja knows more than the average person about fitness. He also studied exercise physiology at Stanford University and is a Shaolin Master, trained at a temple in China. With the help of technology developers, he created Zing Coach, an app that uses AI to help people reach their fitness explains that Zing Coach creates a personalized training program based on the individual's current health, what their goals are and how they prefer to be motivated. (For some people, it's all tough love, but others prefer gentle encouragement.) One way Gjergja says that people can track their progress is through the app's virtual body composition scan. 'This is more accurate than using a scale because you can be losing fat, but gaining muscle,' he app can also measure flexibility. 'You put the screen far enough away where it can see your whole body and then move through some guided exercises. From there, it will tell you what you can do to improve flexibility and feel better in your body,' he says. Nutrition advice is also a cornerstone of the app. Users can take photos of their meals and the app can estimate what the nutrient and calorie content is, then offer recommendations related to their health goals. 'I primarily use Zing to track my workouts and progress,' Gjergja says, explaining how he uses it himself. His Advice for Getting Fit After 50 If you are 50 or older and want to start being more active but aren't sure how to get started, Gjergja recommends starting small. 'Maybe it's just moving your body for 15 or 20 minutes a day and gradually working up from there,' he of focusing on aesthetics, Gjergja says to think about how you want to feel. 'Instead of focusing on wanting six-pack abs, more muscle-toned arms or wanting to weigh less, focus on wanting to feel more energized so you can go hiking with your spouse or play with your kids, for example. Aesthetics and fitness are not the same. If you prioritize feeling more fit, the aesthetics will come anyway,' he explains. Gjergja also reiterates the importance of moving throughout the day (not just sitting around all day and then heading to the gym for a strenuous workout) and also prioritizing eating nutrient-rich foods. 'A workout at the end of the day doesn't make up for spending the rest of the day sitting,' Gjergja says. One way that he says can help with working more movement into your day is spending 60 seconds every hour doing one type of exercise, such as squats or push-ups. Over the course of the day, these mini workouts add up! Most importantly, he says to just get started. Start small, but start today. Over time, you may be amazed to see how far you come. Up Next:'I'm 53-Years-Old With Six-Pack Abs—Here's My Exact Weekly Workout Routine' first appeared on Parade on Jul 26, 2025 This story was originally reported by Parade on Jul 26, 2025, where it first appeared.
Yahoo
19-07-2025
- Health
- Yahoo
The Old-School Ab Routine That Built Classic Physiques Without Crunches
Flip through any health and fitness magazine from the last few decades and you'll find no shortage of ab exercises promising that coveted six-pack—crunches, sit-ups, planks, you name it. And while those moves all have their place in a solid core routine, they might not cut it if you're chasing the kind of definition seen on old-school bodybuilders. Hanging leg raises and Roman chair sit-ups, on the other hand, were staples in golden-era routines for a reason. These exercises demand a greater range of motion and target far more than just the upper abs. Unlike crunches, which primarily hit the top of the rectus abdominis, these moves engage the lower abs, hip flexors, obliques, and deep stabilizing muscles. That makes them more effective not just for aesthetics, but also for building serious, functional core strength. "These two moves train the core differently compared to modern ab exercises like crunches or cable crunches because they allow a greater range of motion," said NYC-based Life Time Trainer Joseph David. "A deeper stretch and contraction will lead to amazing results."Roman Chair Situps How to Do It On a roman chair or glute-ham developer, sit facing the foot support with your lower legs secured under the leg pads and your butt against the larger padded support. Lean back, keeping your core engaged and your back straight, and then return to the starting position by flexing your hips. Avoid arching your back excessively or using momentum—it's all about control. Hanging Leg Raises How to Do It Hang from a pullup bar with hands slightly wider than shoulder width and palms facing forward, to start. Set your lats (pull your shoulder blades down your back) and engage your core to raise your knees to your chest. Lower with control to the hanging position. That's 1 to Add Resistance in Core Training As with any exercise, building muscle requires progressive overload—that means gradually increasing the challenge by adding resistance, upping your reps, using more weight, or shortening your rest periods. "Progressive resistance can also help eliminate plateaus by preventing your body from adapting to a certain resistance," David says. "Keep your core guessing." What Old-School Lifters Got Right About Core Training Old-school lifters didn't rely on endless crunches, yet they still built rock-solid abs. So, how did they sculpt those classic six-packs? According to David, it starts with intention—you can turn almost every movement into a core workout if you engage the right muscles. "Keeping your core engaged in any lift or workout sequence will protect your spine, improve your posture, and overall fitness," David says. "There's more to core than having a sculpted physique. A strong core is injury prevention!" The Old-School Ab Routine That Built Classic Physiques Without Crunches first appeared on Men's Journal on Jul 18, 2025
Daily Mail
18-07-2025
- Entertainment
- Daily Mail
Ex-Strictly star Giovanni Pernice shows off his incredible 5-week body transformation with shirtless before-and-after snap
Giovanni Pernice unveiled his dramatic five-week body transformation on Instagram on Thursday. The former Strictly Come Dancing star, 34, proudly flaunted his sculpted physique and defined six-pack in a shirtless before-and-after photo. Proud of his progress so far, he simply captioned the post: '5 week in' alongside a bicep emoji. Fans were quick to flood the comments, praising the professional dancer's sensational new look and dedication, achieved in just a matter of weeks. One fan wrote: 'Well done you - hard work and consistency pays off, and the mindset of a champ.'; 'Wow gio ❤️❤️ looking good.' 'Well done hardwork❤️ always pays off (clap hands emoji)'; 'Wow (love heart eyes and flame emoji) ❤️.' The incredible transformation post comes after Giovanni put on a very loved-up display with his girlfriend Bianca Guaccero as they enjoyed a trip to the beach during their holiday in Barbados. The TV personality shared a kiss with the Italian actress, 44, as they enjoyed their day at the Caribbean island's iconic Sandy Lane Hotel. The couple were the winning pair on the Italian version of the BBC show, Ballando con le Stelle, and Giovanni gushed that Bianca 'was exactly what he needed' following the bombshell allegations made by Amanda Abbington. And after revealing his 'world collapsed' when his friends abandoned him following the allegations, Giovanni explained how Bianca was 'very supportive'. He told Heat magazine: 'She came into my life during not the greatest time, so I needed some security. Giovanni revealed the pair have had to make 'sacrifices' to 'make their relationship work' as Bianca is currently busy working in Italy, where she is based, while the dancer prepares to tour the UK for the next seven months. In April, it was revealed that Giovanni will not be returning to Strictly Come Dancing despite hinting at a comeback and the findings of the BBC's misconduct report into his behaviour. Revealing the cast of this year's Strictly Come Dancing, which will air in August, Giovanni was notably absent from the list. In April, it was revealed that Giovanni will not be returning to Strictly Come Dancing despite hinting at a comeback and the findings of the BBC's misconduct report into his behaviour over the Amanda Abbington bullying row (both pictured on the show in 2023) Giovanni and Bianca Guaccero were the winning pair on the Italian version of the BBC show, Ballando con le Stelle, last year (both pictured last year) Dianne Buswell, Nadiya Bychkova, Amy Dowden, Karen Hauer, Katya Jones, Neil Jones, Nikita Kuzmin, Gorka Marquez, Luba Mushtuk and Jowita Przysta are among those returning to the dance floor this September. They will be joined by Johannes Radebe, Aljaž Škorjanec, Nancy Xu, Lauren Oakley, Michelle Tsiakkas and Vito Coppola, who will all take to the floor once more alongside two new stars. Carlos Gu and Kai Widdrington will be returning after not appearing in the 2024 edition. In July last year, more than six months after Amanda quit Strictly, citing 'personal reasons', the actress accused Giovanni of 'unnecessary, cruel and mean behaviour' during their time dancing together on Strictly. Giovanni rejected the claims immediately, and a BBC investigation ruled in September that her claims of physical aggression and threatening behaviour were not upheld. Complaints of verbal bullying and harassment meant the BBC issued an apology, but Giovanni said he was 'pleased the report has not found any evidence of threatening or abusive behaviour'. Now officially cleared by the investigation, Giovanni has returned to the spotlight - currently dancing on the Italian version of Strictly and touring with close friend and fellow Strictly star Anton Du Beke, 58.
The Sun
26-05-2025
- Lifestyle
- The Sun
How to get A-list abs with ‘the flat tummy plan' – the 7 best exercises, 3 biggest mistakes, and 5 absolute no-go foods
AH, the elusive six-pack - something we all pine for but few of us actually have. Well not any more. We might see the ripped torsos of Rita Ora, Davina McCall and Nicole Scherzinger and assume they're reserved for the rich and famous, but a chiselled stomach isn't out of reach for us too. 29 29 29 Of course, everybody is different. While some people might get shredded in a matter of months, for others it can take years - or may never happen at all. And naturally, it helps if you have the showbiz budget for the best personal trainers, supplements and ingredients. However, there are some easy lifestyle tweaks we can make to achieve a flatter stomach. Personal trainer Monty Simmons tells Sun Health: 'When people say they want abs, they're typically referring to the six-pack muscles - officially known as the rectus abdominis. 'These are the bumpy muscles on the front of your belly that most of us admire. 'However, your abs don't make up your entire core. 'For a truly balanced physique, you need to also develop the internal and external obliques, which are located on the sides of your torso and help create that nice V-shape. 'Then there's the transverse abdominis, a super deep muscle that stabilises your entire midsection, however, because it's so deep, you won't be able to see it, no matter how hard you train.' Even if you exercise regularly and eat a balanced diet, you still may not have visible abs. 'It mostly comes down to body fat,' Monty says. 'You can have the thickest, hardest, most muscular abs in the world, but if they're covered by layers of fat, they simply won't show.' That's why managing your calorie intake - as well as your exercise - is key. 'Whether you need a calorie deficit (where you consume fewer calories than you burn) to shed fat or just enough nutrition to fuel your workouts and muscle growth will vary from person to person,' Monty says. 'Genetics also play a big role. Some folks naturally store less fat around the belly, or they have abs that are more prominent even at higher body fat levels. 'Ultimately though, visible abs are less about how hard you train and more about how low your body fat is. 'This means you might need to adjust your diet to shed some pounds or fuel muscle growth more effectively. 'Either way, if you don't address diet, no amount of crunches will make them pop.' So where do you begin? 29 29 29 Sadly, it's not as simple as some extra sit-ups and fewer biscuits - but it's not quite as complicated - or exhausting - as you might think. Ditching 'time-wasting' moves and eating the right kind of lunch could make all the difference. From plank twists to high-protein breakfasts, here's how to slim down with The Sun's 'flat tummy plan'. AB EXERCISES THAT ARE A WASTE OF TIME WHEN we think of 'flat stomach exercises', we often picture crunches or sit-ups, perhaps with a couple of side bends thrown in. But these moves won't get you where you want to be, Monty says. 1. Side crunches Monty says: 'Side crunches barely load the obliques and are hard to progress. 'Instead of pushing your muscles hard, you're mostly engaging your rectus abdominis. 'Your obliques are at a suboptimal angle to contribute to the exercise, so you never truly challenge them for growth.' 2. Side bends (using dumbbells in both hands) 29 Monty says: 'Holding two dumbbells cancels out the load because the weight on one side counterbalances the other. 'This means your obliques aren't forced to work at all. These barely load your obliques.' 3. Endless crunches Monty says: 'Once you're doing 50 or 100 reps effortlessly, you've outgrown that exercise. 'Without increasing the difficulty, you stop triggering muscle hypertrophy, or growth. It's too easy. 'More reps aren't necessarily better if the exercise isn't challenging you.' THE BEST AB EXERCISES INSTEAD, incorporate these seven exercises into your routine. Monty says: 'Each of the moves is beneficial for lots of reasons, but the main one is that they allow for progressive overload - a way to increase the challenge of the exercise and grow your core muscles. 'Some (like sit-ups and leg raises) let you add weight or adjust the angle; others (like the ab wheel, mountain climbers and plank twists) tap into multiple muscle groups and raise your heart rate, which can burn more calories while building core strength. 'Plank twists and side bends specifically target your obliques, giving you that side definition, meanwhile bicycle crunches replace 'useless' side crunches with a dynamic twist that hits your abs and obliques in one fluid motion. 'I will add, however, that it's pretty hard to progress the plank twists, so I'd suggest moving onto the ab wheel once the plank twists become too easy.' He adds: 'Ditching time-wasters (like two-dumbbell side bends, endless crunches, and ineffective side crunches) and progressing through the seven moves below, you'll train your core more effectively, harder and with more targeted variety. 'You'll be able to push yourself harder, instead of just adding more reps to an exercise that you've outgrown.' 1. Leg raises Lie on your back with your hands tucked under your hips and your head and shoulders lifted. Lift your straight legs up then lower them to just off the floor, then repeat. Keep your lower back pressed down and abs braced firmly. 2. Mountain climbers Start in a plank position with your shoulders over your wrists and body level. Drive one knee towards your chest, then as you bring it back to the starting position, switch to bring your other knee forwards. Don't let your front foot touch the floor. Keep your hips low and core engaged throughout each 'running' stride. 3. Plank twists 29 Hold a forearm or high plank with your legs about hip-width apart. Rotate to one side, lifting your arm upward into a side plank. Return to centre, then alternate sides. Maintain a flat back and stable core. 4. Correct side bends 29 Stand upright with a dumbbell in one hand. Bend sideways toward that weight, then straighten using your opposite obliques. Avoid using two dumbbells; one load per side ensures real oblique work and progression. 5. Bicycle crunches Lie back on the floor with your hands by your temples. Lift your shoulders, bring one knee in, and twist your torso so your elbow meets the opposite knee. Switch sides continuously, focusing on a solid rotational movement through the waist. 6. Ab wheel 29 29 Kneel down with the wheel under your shoulders. Roll forward and back using your abs, but keep your hips from sagging. Progress the depth slowly; advanced lifters can approach parallel. Maintain a neutral spine and controlled tempo. 7. Sit-ups 29 29 Lie on the floor with your knees bent or legs anchored. Curl your torso up, using your abs - not just momentum. Lower slowly. Beginner? Tuck your feet under something to make the exercise a little easier. Advanced? Keep your knees bent, no anchoring, and your hands off the floor. 29 29 THE BEST AND WORST FOODS TO EAT 'SEEING your abs or sculpting that defined six-pack isn't just about performing the 'best' moves; it's also about managing body fat through diet, which plays an essential role in having a flat stomach,' Monty says. 'If your body fat is too high, you just won't see your abs, no matter how hard you train them - there's simply no way around it.' The biggest no-go foods If you're after washboard abs, it's time to say goodbye to takeaways - at least temporarily. Monty says: 'The biggest no-go foods for abs are anything super high in calories as they keep your body fat high. 'You want to avoid high-calorie, low-protein foods that aren't feeding your muscles, especially if you're not in a calorie deficit.' His five worst are: Crisps – they're easy calories with zero nutritional value. Pizza – it's heavy on fat and refined carbs. Alcohol – it contains loads of hidden calories and can cause major bloating. Chocolate – it's simply a sugar bomb, providing no satiety. Pastries – the sugar, butter, and flour combination spikes calories fast. 'Also avoid foods that bloat you,' Monty adds. 'If you don't agree with dairy or gluten, or if you're eating loads of fermented foods, they can bloat your lower abdomen and stop your stomach from lying flat.' 29 The best foods PRIORITISING protein will help you stay on track, according to Monty. 'The goal is to have high-protein foods that help you preserve muscle while you're dieting, plus meals that don't cause too much bloating,' he says. 'Avoiding things like greasy food, onions, or anything that ferments heavily in your gut will help keep your stomach look flatter.' His top foods for abs are: Salads – they're low calorie, high volume, and keep you full. Vegetables and soups – again, they fill you up without containing loads of calories. Protein – from fish, chicken, or beans (just don't go overboard on the beans, because they can bloat you too, and cause gas). How many calories should I be eating? THE key to a healthy diet is eating the right amount for your body. This will depend on several factors, including your size, age, gender and activity levels. If you eat or drink more than your body needs, you will put on weight. If you consume less, you will lose it. The NHS recommended daily calorie intake for men in the UK is 2,500, while women should have around 2,000. When trying to lose weight, the average person should aim to reduce their daily intake by about 600 calories, according to the health service. Personal trainer Monty Simmons says: 'If I was going to calculate how many calories someone needs to lose weight, I'd either: Download a fitness app like MyFitnessPal, set a fat loss target in there, and track calories; or Go to click the health and fitness section, and use the calorie calculator. You enter your age, height, weight, and activity level and it'll give you an approximate daily calorie burn. 'To lose 0.5kg (1lb) per week, you need to be in a 500-calorie deficit daily. 'To lose 1kg per week, you need to be in a 1,000-calorie deficit. 'Without a calorie deficit, you will not lose weight and if you don't lose the fat, you won't see your abs. It's that simple.' THE MOST COMMON MISTAKES EVERYBODY is different, so exactly what works for one person might not be effective for another. However, there are some general mistakes everyone should avoid. 'One of the most common is just endlessly training your abs,' Monty says. 'That's not going to work. You need to make sure the abs are getting thicker and stronger, and yes, that comes from training, but if your diet's not on point, you're wasting your time. 'Another mistake is not progressing your ab exercises. 'You need to keep making them harder over time (like increasing your dumbbells or plates), the same way you would with any other muscle group - otherwise, they're not going to adapt or grow. 'And like I said before, if your body fat isn't low enough, they'll just stay hidden anyway.'
