55-year-old achieves tiny waist through gym dedication

At 55, Tran Thi My transformed her large waist into a "wasp waist" through a combination of weight training and a healthy diet.

The herbal tea entrepreneur shared that she previously weighed almost 60 kg and stood at 1.57 meters tall. Excess body fat and a lack of muscle tone made her "body appear bulky and shapeless." Her waist, at one point measuring 80 cm, made even loose-fitting clothes look unflattering and diminished her self-confidence.

Her physical appearance also impacted her health and mental well-being, causing fatigue, shortness of breath, and sometimes social anxiety. "I couldn't wear the clothes I loved, and every time I looked in the mirror, I felt sad and overthought things," My said.

A toned physique in her 50s. Photo: Provided by the subject

The gym, with its rows of weights and gleaming machines, initially seemed like a foreign world, "only for men." However, with the guidance of a trainer and unwavering determination, My gradually broke her own stereotypes. Starting with 3-4 sessions per week, she increased to 6 sessions, each lasting 1-2 hours. She didn't train haphazardly but built a scientific schedule, focusing on core muscle groups: chest, arms, shoulders, back, and prioritizing the lower body, including glutes, thighs, and abdomen.

A typical day for My begins with 1-2 hours of lower body exercises like squats, sumo deadlifts, lunges, and hip thrusts. Resistance training with weights is incorporated strategically. She starts with light weights to perfect her technique, feeling each muscle contract, then gradually increases the weight to build a fuller backside and create soft curves. A study by the University of Alabama (USA) indicated that women who lift weights can significantly reduce belly fat, including deep visceral fat, a key risk factor for diabetes and metabolic syndrome.

In addition, My maintains high-intensity interval training (HIIT), boxing, and walking sessions to enhance cardiovascular endurance and optimize fat burning. According to experts, cardio not only helps pump oxygen and nutrients throughout the body, supporting cells in burning excess fat, but also improves overall cardiovascular health.

Initially, her weak physical condition caused dizziness and shortness of breath after each workout. Muscle soreness persisted. Instead of giving up, she learned to "listen" to her body, adjusting the intensity to a manageable level and gradually increasing it. After three months, the first changes appeared: a more toned body, weight and waistline reduction, which motivated her to persevere.

To optimize her training results, My also redesigned her diet. Wanting to maintain a long-term healthy lifestyle, she didn't starve herself or adopt extreme diets. Instead, her daily meals always ensure adequate protein, carbohydrates, and healthy fats.

However, her cooking methods became healthier, minimizing animal fats, fried foods, and sugar, opting for more vegetables and alternative cooking methods like air frying or water sauteing instead of using oil. On weekends, My treats herself to a free meal like hot pot or barbecue for relaxation and to avoid feeling pressured.

My’s toned physique and balanced proportions. Photo: Provided by the subject

She also focuses on protein-rich foods. According to Health, eating more protein can reduce muscle loss, helping to maintain a higher metabolic rate when losing body fat. Therefore, she proactively plans her menu and cooks her own meals, ensuring a sufficient supply of this nutrient.

By maintaining a reasonable diet and systematic exercise, My gradually felt significant changes in her body. Fat mass decreased, muscle mass increased, and her metabolism became more efficient, burning more calories even at rest.

Over 5 years, this woman in her 50s has maintained a slim, toned physique, weighing 50 kg. Her waist has shrunk from 80 cm to 55 cm, and her hips have expanded to 92 cm. With her improved physique, she confidently wears tight-fitting dresses, feeling more positive and self-loving. My is pursuing her passion for fashion and plans to start producing and selling clothes.

"Few of my friends my age exercise, but for me, the gym is like a habit. I feel restless if I don't work out, so I always maintain a regular routine, paying attention to my health," My said.