4 Simple Truths to Stay Fit in Your 50s

Are you struggling to get rid of body fat after 50? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos, he reveals five easy ways, or “foundations,” for men over 50 to blast belly fat. “These foundations are your key to unlocking the body you've been striving for,” he says in the clip. “I'm going to give you five foundations that always work and are necessary if you wanna reach your target so fast enough because we're diving headfirst into the five essential secrets that will finally help you conquer your weight loss goals.:

There’s a Lot of “Confusion” About How to Lose Belly Fat After 50

“Ever find yourself staring at the mirror wondering where that stubborn belly fat came from after hitting the big 5-0? Well, you're not alone,” he says at the start of the clip. “There's a lot of confusion about what to do to lose belly fat after 50.”

1. Have a Structured Meal Plan

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The first “crucial” foundation is having a structured meal plan. “Having a plan in place is like having a roadmap for your weight loss journey,” he says. “Now, why is this important? Well, think about it this way. If you don't have a clear plan, it's like navigating through a maze with a blindfold. You're just guessing your way through it. But with a meal plan, you're taking control of your nutrition and ensuring you're on the right track.”

Here’s How to Divide Your Plate

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“Imagine your plate as a pie chart. Half of that plate should be dedicated to protein. That's your lean meats, poultry, fish, or other lean protein sources. Then, one-quarter of your plate is reserved for carbs like whole grains. Let's think of brown rice or quinoa to give you that sustained energy. And the other quarter is for veggies. They're packed with vitamins, minerals, and fiber that your body craves,” he says.

Consistency Is Key

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“But here's a golden nugget” Consistency. Sticking to your plan day in and day out is what truly makes the difference. Your body thrives on routine, so roll up your sleeves, get your meal plan in order, and watch those excess inches vanish. Your body will thank you for it down the road,” he says.

2. Sleep

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“The second foundation is your sleep,” he continues. “Now, sleep and weight loss are more connected than you think. Quality sleep doesn't just rest your body. It's a powerhouse for weight loss.”

Sleep Keeps Your Body Functioning “Like a Well-Oiled Machine”

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“When you consistently get good sleep, your body functions like a well-oiled machine, but skimping on sleep is like trying to drive a car with a flat tire. When you don't get enough quality sleep, your body's hormonal balance goes haywire. You start losing muscle instead of fat. Your metabolism takes a nosedive, and your body becomes resistant to insulin, which is the hormone that regulates blood sugar,” he says.

Get More Restorative Sleep

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“We do have a remedy for that, and that's anabolic reload pm,” he says. “Now, anabolic reload PM is a nighttime sleep support supplement crafted to help you fall into a deep restorative sleep. Now, why does that matter? Because that's when your body repairs, rebuilds, and revitalizes. It's like hitting the reset button on your body's systems. You'll notice improved energy levels, sharper mental focus, and yes, a smoother path to shedding that stubborn belly fat,” he says.

3. Incorporate Daily Activity

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The third foundation is to “incorporate daily activity,” he says. “Now, modern life has a sneaky way of locking us into sedentary patterns while it's either at the office or lounging at home. But here's a wake-up call. Your body is designed to move, and it craves that movement. Think about it. Our ancestors didn't have comfy office chairs, but they had strong, active bodies. So, it's time to incorporate daily activities into your routines. Think of it as a reset button for your metabolism,” he explains.

Set Aside 30 Minutes for Extra Activity

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“I'm not suggesting becoming a gym rat, but setting aside just 30 minutes for extra activity beyond your regular workouts can make a world of difference,” he recommends. “It's like giving your metabolism a boost and revving up your fat-burning engine. So what can you do in those 30 minutes? The possibilities are endless. You can go for a brisk walk in the morning, swim a few laps in the afternoon, or hop on your bike and explore your neighborhood. The key is to find something you enjoy so that staying active becomes second nature to you.:

4. Resistance Training

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“This leads me to the fourth foundation: You need to implement resistance training weekly,” he continues. “Now, I know the idea of lifting weights might sound intimidating, but trust me, it's your ticket to a leaner, stronger you. Resistance training isn't just about bulging biceps and a chiseled chest.”

It Helps Build Muscle and Burn Fat

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“It's your secret weapon for building muscle and torching fat simultaneously. You see muscles burn calories even when you're just lounging on your couch. The more muscle you have, the higher your metabolism and the more efficiently you shed that unwanted belly fat,” he says.

Just Do Simple Moves

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“But don't worry, you don't need to be a bodybuilder to reap the rewards. Simple moves like goblet squats, pushups, or back rows can work wonders for you,” he says.

5. Increase Water intake

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“The fifth and final foundation is a simple yet incredibly powerful one, and that's increasing your water intake,” He says. “Think of water as the elixir of life, especially when it comes to shedding that stubborn belly fat. Now, let's break it down. Replacing those sugary calorie-laden drinks with good water is like giving your body a much-needed detox.”

Aim for Half a Gallon Per Day

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“Not only will you be cutting down on empty calories, but you'll also be quenching your body's thirst in the healthiest way possible. Now, aim to drink at least half a gallon of water every day. That might sound like a lot, but trust me, your body is going to thank you for it,” he promises.

Water Helps the Fat-Burning Process

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“Hydration is the unsung hero of weight loss. When your body is well hydrated, all the fat-burning processes run like a well-oiled machine. And the best part is that it doesn't just help you lose weight; it supports your overall health and vitality,” he explains.

RELATED: This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days

Here’s the Recep

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“There you have it, the five unshakeable foundations that will catapult you towards your goal of losing that stubborn belly fat,” he says, offering a recap. “First, design your plate like a pro with the right proportions of protein, carbs, and veggies. Stick to your plan and let consistency be your guiding light. Embrace deep, restorative sleep. Break free from the sedentary trap. Just 30 minutes of extra activity can be a game-changer. Build muscles, stoke that metabolism, and torch fat through resistance training. Swap sugary drinks for water and hydrate like a champ. You'll support efficient fat burning and give your body the TLC it craves.”

Implement the Strategies, and You Will Lose Weight

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“Now the ball is in your court. These foundations are your key to unlocking the body you've been striving for. So let's get to work. Implement these strategies with dedication, and you'll be well on your way to waving goodbye to that belly fat for good,” he says.

Fat Loss “Requires Doing More Than One Thing

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“Fat loss is one of the hardest things to accomplish on a fitness journey, especially when it comes to belly fat. The main reason is that fat loss requires doing more than just one thing. You need to focus on your nutrition, cardio, resistance training, sleep, recovery, etc. It may seem overwhelming,” he adds in the caption.

Set Your Goals and Work Toward Them

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“No more staring in the mirror, wondering where all the stubborn belly fat has come from. It is time for you to set your goal and work towards losing fat after 50. These tips will be helpful, but not necessarily easy,” he adds.

RELATED: I Lost 66 Pounds Without Leaving My House with These Fitness Tips

No Excuses!

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“It takes commitment, focus, and even someone to help keep you accountable on your fitness journey. It is time to lose fat; no more excuses!” he concludes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.