People over 50 often choose low-intensity workouts due to physical constraints. But this 57-year-old trainer and social media personality, Bill Maeda, chose to stay physically shredded and fit. 

Let’s uncover Maeda’s secret tips. 

On May 12, the Instagram handle for “Men's Health” shared a post, captioned, “Ever seen a 57-year-old like Bill Maeda? He looks like something out of a comic book: impressively muscled, but not overbuilt.”

The post is a carousel of photos, where 2 tips were given: Tip-1st is “Spend five minutes—after you’ve warmed up but before you lift—ON MOVEMENTS THAT REQUIRE EXPLOSIVE SPEED; jumps, med-ball throws, agility drills. Keep the volume low (two or three sets of less than eight reps) and the effort sky-high.”

And the 2nd tip was “Holding a muscle group, and the surrounding tissue—tendons, cartilage, and ligaments—UNDER TENSION FOR EXTENDED PERIODS, EVEN WITHOUT MAX EFFORT, CAUSES THESE TISSUES TO STRENGTHEN. A few times a week, hold a half-pushup, a half-pullup, a deep squat, and a lunge (both sides) for 10 to 30 seconds each.”

According to MensHealth, Maeda's physical fitness is a mix of:

• Running
• Climbing
• Heavy lifting
• Martial arts practice 

Along with that, the 57-year-old's favorite exercises include:

• Zercher squats
• Barbell squats
• Deficient Romanian deadlifts

To stay shredded year-round, Maeda follows a highly structured, intense training schedule. He uses a 5-day training and 2-day recovery split. According to a video shared on YouTube by “Healthy Over 50” on September 25, 2024, his weekly training routine includes:

• Monday: Mobility and strength
• Tuesday: Circuit training 
• Wednesday: Upper body training 
• Thursday: Flexibility and joint health
• Friday: Full-body circuit
• Saturday: Recovery
• Sunday: Recovery

Apart from training, he follows a well-balanced diet.

Bill Maeda’s diet

Diet plays a crucial role in fueling Maeda’s rigorous schedule. In the YouTube video, Maida was seen doing groceries.

His cart is full of protein-dense food items, which shows he eats a protein-heavy diet, his cart included:

• Milkadamia (some dairy products)
• Guacamole
• Ground beef 
• Steak
• Canned salmon
• Hamburger patties
• Bacon Ribs
• Eggs
• Strawberries
• Choi sum 

His typical day's diet looks like:

Breakfast

• Exogenous ketos
• Coffee
• Whipped cream

Morning snacks

• Almonds 
• Dried fruits

Lunch

He prefers a Hawaiian-inspired lunch, which includes:

• Hamburgers patties
• Fried eggs
• White rice
• Macaroni salad with gravy

Nuts

For quick munching, he prefers to eat

• Brazilian nuts
• Pistachios

Fruits

• Strawberries 
• Mangoes

This perfect combination of healthy eating and intense workouts is the two real roots of his being, and he maintains a shredded physique in his late 50s.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil