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Ready to get into the best shape of your life? Get free weekly workouts and no-nonsense training insights delivered straight to your inbox. Sign up here<\/a> and let the gains begin.<\/p>\n YES, MICHAEL JAI White is 58. But if you saw him on the street, you might have no idea. Why? Because the veteran actor\u2014who\u2019s been in such cult favorite action films as from Spawn to Blood and Bone \u2014remains in fighting shape. He\u2019s already been in two action films this year, and his YouTube channel<\/a> is full of martial arts training tips. And yes, he still has six-pack abs.<\/p>\n White broke down his secrets for staying jacked and strong at 58 when he visited MH\u2019s Strong Talk podcast<\/a>. Building muscle after 50 has long been a challenge for guys, because testosterone levels are falling and metabolism can seem like it\u2019s cratering. But as White proves, you can do this (and also feel your best) well into your sixth decade.<\/p>\n These five tips from White can help you look, move, and feel your best in your 50s and beyond.<\/p>\n Focus on Fast<\/p>\n STANDARD STRENGTH TRAINING advice goes something like this: Focus on slow, controlled reps to build muscle. And yes, reps with a slow tempo<\/a> do have a purpose. But White aims for something else in his workouts: He works to train his fast-twitch muscles, too.<\/p>\n Exercises like sprinting and jumping allow you to train these explosive fibers. But you can also build them with classic gym moves, said Ebenezer Samuel, CSCS, MH’s fitness director and the host of Strong Talk. How? \u201cForce equals mass times acceleration,\u201d Samuel said. Most guys head into the gym and lift heavy loads, which means they can\u2019t move the weight quickly even if they tried. If you grab a lighter weight, you can accelerate it faster, said Samuel.<\/p>\n That’s something White loves to do with biceps curls. His go-to move: A biceps curl on a Smith machine. On every rep, he\u2019d curl the weight up and throw it a few inches into the air at the top. “I was always working my fast twitch and my most dominant muscle groups by hitting the explosion of it,” he said.<\/p>\n The beginner version of this idea: The jump squat. Instead of doing 3 sets of 10 standard bodyweight squats, do jump squats, powering out of the bottom of each rep and jumping a few inches in the air. And when you want to advance even further into fast-twitch training, check out this guide<\/a> to adding power to your workouts.<\/p>\n Rethink Your Cardio<\/p>\n YES, YOU NEED to do \u201ccardio\u201d! But that doesn\u2019t mean you need to spend hours on the elliptical or the treadmill. White doesn\u2019t do that, either; he\u2019s embraced the art of the sprint. White says it\u2019s important to carve out time for cardio.<\/p>\n \u201cWhen I feel efficient and caught up with the weight training type stuff, I then kind of start focusing on my track type stuff and sometimes I will do that for the majority of my workout,\u201d he said.<\/p>\n Adding sprints to your routine lets you rev your heart rate, while also checking off other boxes. You\u2019re building explosive power, and working your core. Another option to mix up cardio: Interval training, which prevents the monotony of a 20-minute cardio slog and works well whether you\u2019re hitting the road, on a treadmill, or working on a bike or rower. Not sure where to start: Check out this roundup of interval training protocols<\/a> to follow.<\/p>\n Pick Your Spots With Carbs<\/p>\n YES, PLENTY OF fitfluencers will still tell you that the key to getting lean at any age is eliminating carbs. White doesn\u2019t go that far \u2013 but he doesn\u2019t use carbs liberally, either. His take: Use carbs as a \u201ccondiment.\u201d<\/p>\n \u201cThe same way you use ketchup on a burger. That’s how my rice would be.\u201d Instead of filling up a portion of his plate, White says carbs are used as flavor enhancers. There is no exact measurement, rather he eyeballs how much carb he sprinkles on to every meal.<\/p>\n Not that you need to religiously avoid and limit your carbs. But it may not hurt to recalibrate your meal approach, either. By limiting his carb use, White also does something else: He ensures that his plate is loaded first with protein, the backbone macro of muscle-building. Aim to start each meal by thinking about your protein source, and you\u2019ll set yourself up to hit the gram-per-pound of goal bodyweight that gives you the muscle-building raw materials you need.<\/p>\n Be Grateful for Every Workout<\/p>\n THE HARDEST PART of the gym sometimes comes before the gym: Where do you find the motivation? White understands that\u2019s key. That\u2019s why he constantly reminds everyone that the time spent in the gym can add quality time to your life long-term.<\/p>\n \u201c[Exercise] is a right. It shouldn’t be a chore,\u201d White said. \u201cThere\u2019s nothing on Earth that gives you more time than fitness training.\u201d<\/p>\n That philosophy makes it just a bit easier for White to drag himself to the weight room day after day: The hour he spends working out may help him gain years later. And it\u2019s a good reminder for anyone. Struggling to get to the gym? Remind yourself that you\u2019re not wasting time; you\u2019re setting yourself up for a longer life.<\/p>\n \u201cIf I was a cult leader, if I had my own religion, training would be an essential part of it,\u201d he says. \u201cI do not feel at my best when I can\u2019t train consistently.\u201d<\/p>\n
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