I’m a fit 65-year-old nan – my body’s so ripped, I put others to shame, there’s no excuse why you can’t look this good
A SUPER FIT 65-year-old nan has become an internet sensation due to her muscular physique and mindset.
Meet Marlene Flowers, a ripped grandma who only started to exercise seven years ago, after having a wake-up call.
According to the ''bodybuilding granny'', she'd been struggling with eating disorders and health issues, which ultimately led her to getting surgery at the age of 58.
Speaking to the , Marlene said: “After that experience, I knew that I needed to make a change.”
Determined to turn her life around, Marlene began to work out and follow a healthy lifestyle, before discovering a passion for weightlifting.
Since embarking on the journey, the fitness lover has not only managed to grow an impressive set of muscles - but also a huge Instagram following on her page where she calls herself .
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The internet sensation, who boasts more than 1.5million fans on the platform, has also entered bodybuilding competitions and has also met one of her ''heroes'' - Arnold Schwarzenegger, the winner of seven Mr. Olympia titles.
The Pennsylvania-based nan, who also boasts an auto shop business, regularly shares fitness content, explaining there's no reason others can't look this good.
Uploading , the former governor of California, Marlene said it was all down to seven key aspects.
''Vision: Set goals and work towards them relentlessly.
''Persistence: Embrace failure as a stepping stone to success and never give up.
''Discipline: Consistency is key stick to your plan.
''Adaptability: Be open to change and willing to evolve.
''Help others: Lift others up on your journey don't tear them down. Success is sweeter when shared.
''Self belief: Trust in yourself even when others don't.''
The 65-year-old previously explained that ''you do not need to have an amazing body to exercise'' - ''the goal is to feel good not look good''.
How much exercise should you do and when?
There are guidelines issued by the NHS and the Government regarding how much exercise people should do each day.
People should be active daily, and avoid sitting for long periods.
The NHS recommends an adults – those aged 19 to 64 – should aim for 150 minutes of “moderate intensity activity” a week.
This works out to 21 minutes a day, or 30 minutes five days a week.
Or, they could do 75 minutes of vigorous activity per week, which could be less than 11 minutes per day or 25 minutes three days a week.
Adults should also aim to do strength exercises twice a week, at least.
Examples of moderate-intensity activities include brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking or rollerblading.
Examples of vigorous activities include running, swimming, riding a bike fast or on hills, walking up the stairs, sports, like football, rugby, netball and hockey, skipping, aerobics, gymnastics or martial arts.
Things like lifting heavy weights, sprinting up hills, spin classes or circuit training are considered very vigorous.
What time should you exercise?
Getting exercise into your day, no matter what time is a good idea.
But you may want to be more selective depending on your goal.
A 2023 US study on 5,285 middle-aged adults showed exercising between 7 and 9 am was the best time if you're looking to lose weight.
Researchers found that early-bird gym goers had a lower body mass index (BMI) and waist circumference than those working out later.
A 2022 study led by Prof Paul J Arciero, Skidmore College, New York, found that the optimal time of day to get your kit on might differ according to your gender.
Prof Arciero said women wanting to lose fat around their belly and hips would do better to hit the gym in the morning, but those seeking to gain upper body strength or simply improve their mood might see more results from evening exercise.
The results were the opposite for men.
If you struggle to get to sleep, it's been found that exercise in the morning may help, but exercise in the evening may help you to stay asleep.
Exercise, generally, can improve sleep quality.
Marlene, whose son is a personal trainer, has also been mocked for being ''too old'' to work out - but she proved the doubters wrong in the best possible way, sharing clips of her lifting heavy and doing pull ups.
The viral internet nan, who bravely said she hadn't always been this ''confident'', has indeed become an inspiration for many social media users.
One said: ''I don’t think I’ve ever been this intimidated by a senior citizen in my life.''
Someone else chimed in: ''When I grow up I wanna be like you Granny!''
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''You’re the main reason i got into the gym,'' another thanked Marlene.