“At 53, I’m with six ABS packages is my exact weekly workout,” initially appeared on a parade.
Walter Gjergja has always been active. As a teenager and young adult, he practices martial arts by competing at an elite level. But in his 30s, he noticed that his performance was a detaching despite specialized training schedule.
“In their 30s, speed, power and flexibility began to slightly decrease, and then in the 1940s there was a significant change in metabolism and recovery,” Gjergja says, adding that he experienced these changes first-hand while moving in his 40s and in his 50s.
Gjergja explains that he has seen many people in their 1950s prioritize fitness, suggesting that they simply cannot be as active. He didn’t want to do it. But he also knew that he could not continue to work the way he had been in the 20s before. Here, he shares what his workout routine is now and how he uses AI to help others achieve their health goals.
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“I am 53 years old with six pack-there is my weekly workout”
Before you see what the routine of Gjergja’s training is, it is important to know that just because this routine works for him, this is not for everyone. Gjergja spends 1.5 hours, working every day, which in his opinion is too intense for those who are not used to being so active. “Start where you are and work from there,” he recommends.
As mentioned, Gjergja works for an hour and a half every day – that is, unless something organically appears. “I do not build weekends in my training schedule because I find that they happen naturally because life is happening,” he says. “Family plans appear, travel … So I always intend to train every day and my weekends happen as life develops.”
Gjergja structures his workouts in three sections: cardio, strength training and mobility and flexibility. They are not always the same length, but he says he hits every zone every day.
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Cardio
Usually Gjergja makes 45 minutes of cardio a day. “Cardio fitness is important for daily activities, such as being able to pursue your children or grandchildren around,” he says. Often Gjergja says he will put his cardio, continuing a 45-minute run.
At the top of his 45-minute cardio workout, Gjergja says he tries to work as much movement as possible on his day, which serves as smaller outbursts of cardio. This may look like, for example, take the stairs instead of the elevator or park a block from somewhere where it has to go.
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Tourism with his children and his husband is a workout for Gjergja.
Strength training
As Gjergja does some form of strength workout every day, it varies how it does it to prevent overworking its muscles. For example, he says that on Monday, he is pushing exercises such as benches, underground presses and lateral dumbbells. The next day he will do pulling exercises, such as pulling, biceps curls and dead lifts. On the day thereafter he will focus on the power of the nucleus. The cycle is then repeated.
“I press every representative until I am near the failure of the last representative,” he explains.
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Mobility and flexibility
This is the part of the gym that Gjergja says that many people neglect, but it is increasingly important with age. “When we are children, we have a lot of flexibility. Consider how the baby can put a foot in his mouth. But with age we become firm and firm. Therefore, flexibility exercises are so important,” he explains.
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How he uses AI to help others achieve their health goals
As a former athlete, Gjergja knows more than the ordinary person about the gym. He also studied physiology at the University of Stanford University and is a master of Shaolin trained at a temple in China. With the help of technology developers, he created a Zing coach, an app that uses AI to help people achieve their fitness goals.
He explains that the ZING coach creates a personalized training program based on the current health of the individual, what are their goals and how they prefer to be motivated. (For some people, all this is difficult love, but others prefer gentle encouragement.)
One way Gjergja says that people can track their progress is by scanning the virtual composition of the application of the application. “This is more accurate than using a scale because you can lose fat, but you can win muscle,” he explains.
The application can also measure flexibility. “You put the screen far enough where it can see your whole body and then move through some managed exercises. From there you will tell you what you can do to improve flexibility and feel better in your body,” he says.
Feeding tips are also an appointment of the application. Users can take pictures of their diet and the application can judge what the content of nutrients and calories is, and then propose recommendations related to their health goals.
“I use Zing mostly to track my workouts and progress,” Gjergja says, explaining how he uses it himself.
His adaptation advice after 50
If you are 50 years or older and want to start being more active, but you are not sure how to get started, Gjergja recommends that you start small. “Maybe you just move your body for 15 or 20 minutes a day and gradually work from there,” he says.
Instead of focusing on aesthetics, Gjergja tells you to think about how you want to feel. “Instead of focusing on the desire of a six packet of ABS, more muscular hands, or want to weigh less, focus on wanting to feel more energetic so you can go for tourism with your spouse or play with your children. He explains.
Gjergja also repeats the importance of moving all day long (not just sitting all day and then heading to the gym for a stressful workout), as well as giving a priority to the nutrition of nutrient -rich foods.
“A workout at the end of the day does not compensate for spending the rest of the day sitting,” Gudzha says. One of the ways he says can help with more movement on your day is to spend 60 seconds every hour doing one kind of exercise, such as squats or push -ups. During the day, these mini workouts are added!
Most importantly, he says just to start. Start small, but start today. Over time, you may be amazed when you see where you go.
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“At 53, I have six packs of ABS-here is my exact weekly workout” appeared for the first time at a parade on July 26, 2025.
This story was originally reported by a parade on July 26, 2025, where it first appeared.