“I am 53 years old with six packs in absolutely an accurate weekly workout routine” initially appeared in Parade.
Walter Gjergja has always been active. As a teenager and a young adult, he practiced martial arts and competed at elite level. But at the age of 30, he noticed that his performance was stagnant, despite the training schedule.
“Your 30 speed, power and flexibility are slightly decreasing, and then-400, metabolism and recovery have changed dramatically,” says Gjergja, adding that it has suffered from the first hands as he moved over 40 and to his 50s.
Gjergja explains that he has seen many 50 people who de-pronorize fitness, assuming that they simply can no longer be so active. He didn’t want to do it. But he also knew he couldn’t continue his workout as they were used to being 20. Here he shares what his workout routine is now and how he uses to help others achieve his or her health goals.
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“I am 53 years old with six packs-this is my weekly workout routine”
Before you see what a Gjergja training routine is, it is important to know that this is because this routine is right for it, not everyone. Gjergja spends 1.5 hours every day working, which he says is too intense for those who are not accustomed to being so active. “Start where you are and work out of there,” he recommends.
As mentioned, Gjergja works every hour for an hour and a half – that is, unless something organically emerged. “I don’t go into my workout schedule because I think they are going naturally because life happens,” he says. “Family plans come, traveling … So I always intend to train every day, and my rest days will happen when life is revealed.”
Gjergja systematize its workouts into three sections: cardio, strength training, mobility and flexibility. They are not always the same length, but he says he hit every area every day.
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Cardio
Usually, Gjergja performs 45 minutes of cardio per day. “Cardio fitness is important in everyday activities, such as being able to chase your children or grandchildren,” he says. Often, Gjergja says he will get his cardio at a 45 -minute running.
In addition to his 45 minutes of cardio workouts, Gjergja shares that he is trying to move as much as possible in his day, which serves as smaller heartburn. It may seem, for example, taking a staircase rather than a elevator or standing behind the block from somewhere he needs.
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Hiking with your children and spouse is a Gjergja workout.
Strength training
Because Gjergja makes a certain strength workout every day, it changes the way it does to avoid excess muscle. For example, he says on Mondays he is doing exercises such as bench presses, upper presses and dumbbell side lifts. The next day, he will do exercises such as extraction, biceps curls and deadlock. The next day afterwards, it will focus on the main force. Then the cycle is repeated.
“I push every rap while I’m close to the last rap,” he explains.
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Mobility and flexibility
It is part of fitness that Gjergia says that many people are abandoned, but with age, it is increasingly important. “When we are kids, we have a lot of flexibility. Think the baby can put a foot in our mouth. But with age we become stronger and stiffer. That’s why flexibility exercises are so important,” he explains.
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How he uses ai to help others achieve his or her health goals
As a former athlete, Gjergja knows more than a simple person about fitness. He also studied exercise physiology at Stanford University and is a Shaolin master trained in the temple in China. With the help of technology developers, he created a Zing Coach, a program that uses AI to help people achieve their fitness goals.
He explains that Zing Coach creates an individualized training program based on current personal health, what their goals are and how they want to be motivated. (For some people, all this is hard love, but others choose gentle encouragement.)
One way Gjergija says that people can follow their progress is the scanning of the program’s virtual body composition. “This is more accurate than using a scale because you can lose fat but gain muscle,” he explains.
The program can also evaluate flexibility. “You put the screen far enough enough to see your whole body, and then move on to some of the exercises led by it. From there he will tell you what you can do to improve flexibility and feel better in your body,” he says.
Nutrition tips are also the cornerstone of the program. Consumers can take pictures of their dishes, and the program can assess the amount of nutrients and calories, then offer recommendations related to their health purposes.
“I first use Zing to follow my workouts and progress,” says Gjergja, explaining how he uses himself.
His advice on how to fit after 50
If you are 50 years old or older and you want to start to be more active, but you are not sure how to start, Gjergja recommends starting a small one. “Maybe it just moves for your body for 15 or 20 minutes a day and gradually working from there,” he says.
Instead of focusing on aesthetics, Gjergja says to think about how you want to feel. “Instead of focusing on the desire for six packs of ABS, more muscle toned hands or desire to weigh less, focus on the desire to feel more energetic so you can march with your spouse or play, such as playing with your children. Aesthetics and fitness are not the same.
Gjergja also repeats the importance of the movement throughout the day (not just sitting all day and then going to the gym for a hard workout), as well as preference for foods rich in nutrients.
“At the end of the day, the workout does not refuse to spend the rest of the day sitting,” says Gjergja. One way he says can help you move more to your day-by spending 60 seconds each hour with one type of exercise, such as squats or clicks. During the day, these mini workouts consist!
Most importantly, he says just start. Start a small but start today. Over time, you can surprise you when you see how far you go.
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“I’m 53 years old with six packs in absolutely an accurate weekly workout routine.” First appeared in the parade, 2025. July 26th.
Initially, this story was reported by Parade in 2025. July 26, where she first appeared.