Gardo Versoza shares his workout routine to avoid having a 'dad bod'

Getting older may sometimes resonate to having weaker muscles and bones but that shouldn't stop you from working out to strengthen and revitalize your muscle mass.

In an episode of Pinoy MD, Machete II actor Gardo Versoza and coach Glen Vito of Gold's Gym shared a few workout routines to avoid having the dreaded "dad bod" and to keep your body fit and healthy even at age 49.

Some of the drills suggested are squats, deadlift and doing barbell rows.

1. Squats

When it comes to performing squats, coach Glen said you should bend your knees slowly like you're sitting, keep a straight back and know the proper breathing exercises.

Reps: 3 sets and 10 counts each
Target: Leg muscles
Breathing exercise: exhale when going up and inhale when going down.

2. Deadlift

Doing this exercise may sound deadly, and it slightly is. This routine can injure you when done wrong, but Coach Glen said correctly staging the workout is more important to the weight of the dumbells. 

While holding the dumbells,  slowly bend your body to the front, maintain a straight back and keep your chest out, only the upper body should go down to avoid any injuries.

Reps: 2 sets, 10 counts each
Target:  Legs and lower back.
Breathing exercise:  Inhale going down and exhale when pulling up.

3. Barbell Row

For doing barbell rows, you have to slightly squat, lean forward and pull the barbell up, if you're done with the reps, stand up and squat down to put the barbell back on the floor.

Reps: 2 sets, 10 counts each
Target:  Back and shoulders
Breathing exercise:  Inhale going down and exhale when pulling up.

4. Have a healthy meal after working out

One of the biggest misconceptions to getting fitter is skipping meals after a workout — that's no-no. Said Gardo, post-workout meals are vital. But not just any regular meal, the actor clarified. Eat food rich in fiber (for better digestion) and high in protein (to strengthen your muscles). — Jannielyn Ann Bigtas/LA, GMA News