How to Get Abs in Your 40’s, 50’s, 60’s and Even Beyond!

Let’s face it — getting abs in your 40s, 50s, or 60s isn’t easy. But it’s not impossible either.

As we age, our bodies change — metabolism slows, hormones shift, and fat tends to settle in places it never used to. But when you understand what really determines how your abs look, you can start making smarter choices to bring them out — or at least get that lean, defined core that looks great at any age.

There are three main factors that determine how your abs look and how visible they’ll be:

1. Your body fat percentage

2. Your fat storage genetics

3. Your ab muscle density

Let’s break these down.

1. Body Fat Percentage: The Most Important Factor

This is the big one.
You can have incredibly strong abs — but if they’re buried under a layer of fat, no one’s ever going to see them.

In general, for men, visible abs start showing below about 15% body fat, and for women, around 20%.
The leaner you get, the sharper and more detailed those abs will appear.

But here’s the catch — getting there takes work.
It means maintaining a calorie deficit, eating clean, and being consistent with your workouts — especially as your metabolism slows with age.

2. Body Fat Genetics: Where You Store Fat Matters

This is where things get unfair.
We all store body fat differently.

Some people carry most of it in their lower body — hips, thighs, and glutes. Others carry it in their midsection or upper body.

You’ve probably noticed how some people can gain weight and still keep a lean face or visible abs, while others lose their abs the moment they put on a few pounds.
That’s all genetics.

As we age, this becomes even more pronounced. Our bodies naturally start storing more fat around the midsection.
That’s why many people in their 40s and beyond struggle to get that flat, defined stomach even when the rest of their body is lean.

3. Ab Density: The Shape and Thickness of Your Ab Muscles

The third factor is ab muscle density — basically, how thick and round your abdominal muscles are.

Some people are genetically blessed with full, blocky abs that pop even when their body fat isn’t ultra-low.
Others have flatter, smaller ab muscles that just don’t stand out as much — even when they’re shredded.

Now, training your abs can help — exercises like cable crunches, hanging leg raises, and weighted planks can make your abs thicker and more visible.
But genetics still play a big role in how much they can actually “pop.”

Why Sit-Ups Alone Won’t Get You Abs

A common misconception is that doing endless crunches or sit-ups will burn belly fat and reveal your abs.
Unfortunately, that’s not how it works.

You can’t spot-reduce fat.
Your body decides where to lose fat based on genetics — and it usually loses it in the reverse order that it gained it.

So if your belly is where fat goes first, it’ll be the last place it comes off, no matter how many ab exercises you do.

This is why people can have strong abs that are completely hidden — the muscle is there, it’s just buried under a layer of fat.

Why It Gets Harder as You Age

In your 20s, your metabolism is faster, hormones are higher, and you can eat pizza on a Friday night without major consequences.
But once you hit your 40s and beyond, your body becomes less forgiving.

Testosterone drops, muscle mass declines, and your metabolism slows — all of which make it harder to burn fat and stay lean.

To make matters worse, your body naturally becomes more insulin-resistant, meaning it’s easier to gain fat — especially around the stomach area.

This doesn’t mean it’s hopeless.
It just means you need to be more strategic — dial in your nutrition, strength train regularly, and manage stress and sleep (which both play a major role in fat storage).

The Real Path to Abs Over 40

Here’s the truth: almost anyone can have visible abs if they’re willing to put in the work.

But it requires commitment — consistent training, mindful eating, and often, saying no to certain foods and drinks that interfere with your goals.

It’s all about balance.

Ask yourself — what’s the goal?
Is it to get super shredded and have razor-cut abs? Or is it to have a lean, strong, healthy-looking body you can maintain for years to come?

For most people over 40, the second goal is far more realistic — and it still looks incredible.

Final Thoughts

Getting abs in your 40s, 50s, 60s and beyond isn’t about doing more crunches or chasing perfection.
It’s about understanding your body, staying disciplined, and working toward the healthiest version of yourself.

Even if your abs never look like a magazine cover, being leaner, stronger, and more confident at your age is the real win.

If you found this helpful, check out my free training over at GetFitOver40.com/Get-Fit-Now-Training-Share. It’s a great way to kickstart your journey toward a leaner, stronger body — without the gimmicks or the fads.

Stay consistent, stay strong — and I’ll see you in the next one.

How to Upload 3D Videos to YouTube That Actually Play in 3D (Meta Quest - Vision Pro & Most VR Headsets)

After Lots of Trial and Error I Finally Figured It Out!

After a lot of experimenting and troubleshooting, I finally figured out how to take 3D videos recorded on my XREAL Beam Pro and make them play back properly in 3D on YouTube, viewable through devices like the Meta Quest, Apple Vision Pro, and most other VR headsets.

It took quite a bit of trial and error, but the good news is that I’ve discovered a workflow that actually works, and it’s not that difficult to follow once you know the steps.

---

Mac & Android Perspective (But Works on iPhone and PC Too)

This guide is based on my workflow using a Mac and Android devices, but there are plenty of crossovers if you’re using an iPhone or Windows PC.

• I use the XREAL Beam Pro as my main 3D camera, but this method also works with iPhone Pro models that record Spatial Video.

• The only difference is that iPhone Spatial Videos first need to be converted to SBS (side-by-side) format, and I’ll show you a super easy way to do this.

• While my process uses Mac software, you can easily find similar tools for Windows PCs to accomplish the same thing.

---

The Core Problem: 3D Isn’t Standardized Yet

One of the biggest challenges with 3D content is that it’s still not standardized.
YouTube, in particular, has changed its 3D and 360° upload process multiple times over the years.

They used to offer options to mark your video as 3D or 360° during upload, but those have since been removed.
Even worse, the metadata codes that used to work no longer do. You now need very specific 3D metadata instructions for YouTube to properly recognize and play your video in 3D.

---

Working With ChatGPT to Crack the Code

Over the past week, I’ve spent a lot of time testing different methods, even working with ChatGPT to figure out what actually works today.

At first, ChatGPT gave me instructions that seemed confident but didn’t produce the right results. After trying several variations (and combining them with some of my own ideas), I finally got YouTube to recognize and correctly play back 3D videos on most devices.

---

Device Compatibility (What Works and What Doesn’t)

This workflow ensures your 3D videos will play properly on most 3D-capable devices, including:

• Meta Quest headsets

• Apple Vision Pro

• Other VR headsets and 3D displays

The only limitation I’ve found is with XREAL glasses (and similar AR glasses with built-in LCD panels).
These devices currently don’t support 3D playback through YouTube, though you can still watch 3D videos locally if the file is stored on the device you are playing it from.

---

Step-by-Step Guide: Making YouTube 3D Videos That Actually Work

Step 1: Record Your 3D Video

Start by recording your content in 3D using:

• XREAL Beam Pro

• iPhone Pro (Spatial Video mode)

• Any other 3D camera

---

Step 2: Convert Spatial Video to SBS (Side-by-Side) Format

If you’re using an iPhone, you’ll need to convert your Spatial video into SBS format.

• On a Mac, I use a program called Spatial Media Toolkit for Mac.

• If you’re on a PC, you’ll need to find a similar alternative (but the process is the same).

Spatial Media Toolkit offers a free 7-day trial, and it’s worth checking out because it also has a cool extra feature:

You can convert regular 2D videos into very believable 3D videos, which alone might justify purchasing the full version.

---

Step 3: Inject the 3D Metadata Code and Save as MKV

This is the critical step that allows YouTube to recognize your file as 3D.

To do this, you’ll need to inject specific 3D metadata into your SBS video file using MKVToolNix, available for both Mac and PC.

Here’s what you do:

1. Open your SBS video in MKVToolNix.

2. Under the Properties section, set:

   • Display width/height to 1920x2160.
     (It might seem strange, but this ensures the correct aspect ratio when YouTube plays it in 3D.)

3. In the Stereoscopy dropdown menu, choose:

   • “Side by Side (left first)”

4. Save your file in MKV format — this container is required because it holds the 3D metadata YouTube needs. (You may need to manually retype the file extension ".mkv"at the end of the video name before saving if it exports as something other than ".mkv").

Without these metadata details, YouTube will treat your upload as a regular 2D side-by-side video.

---

Step 4: Upload to YouTube

Once you’ve completed the steps above, you’re ready to upload your MKV file to YouTube.
YouTube will now properly recognize your video as 3D, allowing supported devices to automatically play it back in 3D mode.

And that’s it, your workflow is complete!

Watch my video for even deeper instructions on how to Upload 3D Videos to YouTube That Actually Play in 3D.

Watch in 3D

Watch in 2D

Backyard FPV Fall Rip with the BETAFPV Pavo 20 DJI O4 Pro

I just uploaded a fun little video where I take my BETAFPV Pavo 20 DJI O4 Pro FPV drone out for a quick backyard rip. The fall leaves are in full effect, covering the ground in vibrant colors and giving the footage that perfect autumn vibe. The flight takes place right in my backyard around open farmland and rural houses, showing off just how smooth and stable this little cinewhoop flies even in breezy outdoor conditions.

If you’re into FPV drones or just enjoy chill flight footage with fall scenery, check it out on my YouTube channel!

TRT What Happens When You Stop

In this video, I talk about why someone might choose to stop TRT after being on it for several years, things like cost, side effects, feeling dependent on it, wanting to restart natural testosterone production, or dealing with health concerns. I also cover what can happen when you decide to come off TRT after long-term use.

In my case, I was off TRT for about six months due to my open-heart surgery. My experience was likely very different from most people’s, since at first I was literally fighting for my life and then going through a major recovery, which definitely compounded the effects of not taking testosterone. That said, I have a lot to share from months three to six, when my recovery had progressed and I was back to weight training again.

What Happens Immediately After You Stop (first few weeks):

• Sharp drop in testosterone.
• Low T symptoms: mood, libido, energy.
• Possible “crash.”

Mid-term Changes (1-3 months):

• Muscle / strength decline.
• Body fat gain.
• Sexual function changes.
• Starting of natural HPT axis recovery (if possible).

Long-Term Effects (6 months to a Year):

• Possibility of full recovery vs partial vs none.
• Bone density, cardiovascular markers.
• Fertility: when/if sperm count returns.
• Permanent changes (if any).

What Determines How Well You Recover:

• Age, duration, dosage.
• Health and lifestyle.
• Underlying causes.

How to Stop TRT If You Decide To:

• Tapering protocols.
• Using supporting medications (hCG, clomiphene).
• Lifestyle: strength training, diet, sleep, stress.
• Frequent testing. 

Final Thoughts:

Coming off TRT after several years isn’t a simple decision, and it affects everyone differently. Some men may recover their natural testosterone production fairly well, while others might struggle with low-T symptoms returning or even find that their levels never fully rebound. Factors like your original baseline Testosterone ,age, overall health, and how long you’ve been on therapy all play a major role.

In my own case, being forced off TRT during recovery from open-heart surgery made the process much more challenging. The combination of healing, inactivity, and hormonal changes hit hard at first—but as I regained strength and got back to training, I started to feel more balanced and better able to manage things naturally but in the end went back on TRT as my natural levels never came back up and would have eventually even negatively affected my heart.

If you’re thinking about stopping TRT, make sure you do it under medical supervision and have a plan in place for both physical and mental recovery. A healthy lifestyle, consistent exercise, good nutrition, quality sleep, and stress management, can all make a huge difference in how your body adapts.

Ultimately, the key is to make informed choices, listen to your body, and work closely with your doctor to find what’s best for you.

• Get TRT in Canada: https://www.pandaygroup.com/gfo40/ 

• Get TRT in the US - USE PROMO CODE (GFO40) for discount: https://www.royalmedicalcenters.com/