Can I achieve a six-pack at 49 before the year ends?

Ans: Hi Muthuswamy,
Yes, you can go to the gym to build strength. Work on your core muscles well before lifting too much

Ans: Glad to know that you are motivated to improve your health and build muscle! To lose fat, create a caloric deficit by consuming fewer calories than you burn. Focus on a high-protein diet to preserve muscle while losing fat. Incorporate strength training to boost metabolism and maintain muscle mass. Consume enough protein to support muscle repair and growth. Include high complex carbs from whole grains, fruits, vegetables and low healthy fats. Stay hydrated. Avoid high sugary and fat foods.

Ans: It’s wonderful that you’re enthusiastic about getting back into the gym to work towards weight loss and a lean, toned physique! As a physiotherapist, I suggest scheduling regular check-ins with a physiotherapist to monitor your progress and make any necessary adjustments to your exercise routine. To effectively lose fat, particularly around the abdomen, while building muscle, try a balanced approach that incorporates both cardio and strength training. Start with 20-30 minutes of moderate-intensity cardio—like brisk walking, cycling, or jogging—three to five times per week to increase calorie burn. For strength training, focus on compound exercises such as squats, lunges, push-ups, and rows, with three sessions per week. Begin with lighter weights, increasing gradually as your strength builds, and focus on good form to develop lean muscle without bulk.

Including core exercises, like planks, Russian twists, and leg raises, will help to strengthen and tone your abdominal muscles; however, remember that fat loss from specific areas requires overall body fat reduction. A high-protein, balanced diet will be crucial for supporting muscle growth and managing hunger, so aim to reduce processed foods and sugars. Consistency is essential—maintain a regular exercise schedule, and ensure you have rest days for recovery. With dedication, you’ll see steady improvements over time. Best of luck, and don’t hesitate to reach out if you need further guidance!