REALISTIC Body Transformation at 50

Is it possible to transform your body at 50 years old

Yeah, of course it is. Now before we get into all of that, I just want to thank everyone that watched my previous video

In fact, all my videos, all my subscribers, you know, some feedback as well

I'm not really sure what happened on the last video. It was sitting at about 15 views and all of a sudden, well, it's got about 1,000 views now, so it's quite amazing for me

Thank you very much for that. Most people aren't happy with how they look. I guess most of us want a better physique

You know, you get into your 40s and 50s and so on and everything starts to sag a little bit

But you can definitely do something about it. So let's get cracking

I originally lost 70 pounds about 10 years ago, you know, a bit more than that, probably like 10, 12 years ago

And then three or four years ago, I lost another 10, 12 pounds

And in that period, actually, I wouldn't say I built any muscle, but I definitely got stronger whilst losing weight

So to improve our physiques, we're looking at building muscle or losing fat or a combination of both

So we'll start off with losing fat first. This is the quickest and easiest thing you can do to transform your body

However, if you do it too quickly, you will end up putting that weight back on and potentially lose some muscle in the process

But basically, if you don't want to put on muscle, you just want to lose fat. Then in my opinion, you can do it a bit quicker than if you were trying to build muscle as well

Now if you currently enjoy what you're eating and drinking, you don't really want to change that

What I would do, in fact, is what I did do. Just reduce your portion sizes just a little bit

It's going to be something you can stick with for a long period of time, maybe even for life

If you use this method and you reduce your calories by around 130 odd every single day

you're looking at a stone weight loss in a year, which is 14 pounds

It equates to about a quarter of a pound weight loss per week, which I know is a tiny amount for a lot of people

It's just an example. There's 3,500 calories in a pound of body fat

So you can work out what calorie deficit you need to be in to lose a certain amount of weight over a certain amount of time

So if you wanted to lose 1 pound a week, let's say you were going on holiday in 10 weeks and you wanted to lose 10 pounds

Just reduce your calories by 500 calories a day. That's a pound weight loss every week, and then for 10 weeks, that's 10 pounds

Now, depending on how much body fat you have will depend on how easy that is

If you've got quite a lot of body fat, you'll find it easier. If you've got lower body fat, it won't be so easy

You'll probably feel like you're starving yourself to death. A 500 calorie deficit, I would say, is quite a lot

It's not something I could stick with. If you don't have a specific time frame for your weight loss, just lose about half a percent of your body weight every week

1% maximum. So if you're 200 pounds, lose between 1 and 2 pounds a week

Now, if you're trying to build muscle as well as lose fat, it is going to take a bit longer

And I'd say you need to be a bit more careful with your calories. Now, for this, I would recommend you don't lose more than half a percent of your body weight every single week whilst trying to build muscle

And again, this is going to depend on how much body fat you have. And if you're not carrying a lot of body fat, I'd say a quarter of a percent every week

So if you weigh 200 pounds like me, if you were to lose a quarter of a percent every week of your body weight

that's going to be half a pound weight loss every week, which is a 250 calorie deficit every single day

That's like going for a walk for 45 minutes to an hour. If you lower your calories too much, you're not going to have enough energy to actually build the muscle

Just check your weight every week. If you're losing a quarter of a pound every week, and you're happy with that weight loss, just keep doing that

If it's too slow, just drop your calories a little bit more. Now, to maximise your muscle growth, you want to train each body part a couple of times a week, if you can

and do between 10 and 20 sets for each muscle, if you can

If you can't do that, just do whatever you can and then just build on top of it

Just make sure you're training hard, you warm up, cool down, stretch, look after your joints, make sure you recover enough

your nutrition is good. Each time you do a workout, training the same muscle, if you're doing the same exercise, just try and do an extra rep or two

You want progressive overload. If you're not doing more than what you've done before, you're not progressing, you're not going to build any muscle

Just make sure you're using the correct technique. There's loads of videos on YouTube that you can watch to make sure your technique is good

Don't expect to be getting a ripped six-pack in six weeks. It doesn't matter how many of these videos you watch that tell you you can get a six-pack in six weeks

Unless you've already got almost a six-pack, you're not going to get one in six weeks

It takes a long time and this is purely down to your body fat

It's got nothing to do with doing ab exercises. You can do a thousand sit-ups every day

It's not going to make any difference. Make your abs more muscular

It will help with the appearance of a six-pack. If you're nowhere near one, good luck with that

It's going to be very difficult. Don't be sucked in by these people that tell you you can get a ripped six-pack in six weeks

Like I said, unless you're close to it already, it's not happening

By the way, if you're reducing your calories too much and you start snacking

making bad decisions all the time because you're so hungry, you're going to have to increase your calories

Otherwise, you're just going to end up putting fat on. You'll eat the wrong things

I know I'm not covering everything about it in this video. If you've got any questions about it, just put it in the comments and I'll reply

I'm here to help. Make sure you look after your joints. Enjoy your workouts and good luck with your progress

By the way, if you're interested in any online personal training, I can definitely help you with building muscle, losing weight, all that stuff

You can just contact me on here on YouTube or you can email me at carjamfit at gmail.com

I'll go easy on you. Thanks a lot for watching. Goodbye