This Is the Number One Secret to Sustainable Exercise

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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

        #1 Secret Revealed for Sticking to Your Workout Routine
    Scientists shared the essential tip for lasting exercise.
By Leah GrothMay 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

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By Leah GrothMay 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Fitness & Workouts
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Whether you are trying to lose weight, build muscle, or simply become a healthier version of yourself, exercise should always be part of the equation. You might already be schooled on the recommended exercise stats: Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans. If you are struggling to meet the recommendations, there is an easy solution to the problem, according to a new study.
A New Study Found That Workout Buddies Are Motivating
Shutterstock
​​A soon-to-be-published study, Friends with Exercise Benefits, found a major motivating factor for gym goers. According to Rachel Gershon, the study’s lead author and an assistant professor of marketing at the University of California, Berkeley, the study that will appear in the journal Management Science found that people who struggled to work out experienced improvement when they enlisted the support of a workout buddy.
Workout Buddies Work, According to the Research
Shutterstock
“Teaming up with someone who is already performing well at the goal you’re trying to pursue can be effective,” Gershon told the New York Times. “And the more dedicated partner benefited, too.”
Similar Research Supports This
Shutterstock
Another 2016 study conducted by researchers at the University of Aberdeen also found benefits to having a workout buddy. Finding a new exercise companion increased the amount of exercise people took, and if the partner was emotionally supportive, they exercised even more.
RELATED: 5 Easy Ways to Lose 2 Pounds a Week
The “Emotional Social Support” Is Effective, Even If You Aren’t Working Out Together
Shutterstock
"Once we found that having a new exercise companion increases exercise frequency, we wanted to find out why this is beneficial and what quality of support they offer that has this effect,” explained one of the study authors, Dr. Pamela Rackow from the Institute of Applied Health Sciences at the University of Aberdeen. “Our results showed that the emotional, and social support from the new sports companion was the most effective. Thus, it is more important to encourage each other than do the actual activity together. "
Other Research Finds That Exercise Habits of Those Around You Is Influential
Shutterstock
There is also research that keeping healthy-minded people around you is beneficial. Another study published in the Journal of Social Sciences found that people are influenced by the exercise behaviors of the people they surround themselves with.
Finding Fit Friends May Help You Lose More Weight
Shutterstock
According to a 2016 study published in the journal Obesity, if you want to lose weight, find a fit friend. According to researchers, overweight people lose more weight by spending more time with fitness-oriented people.
RELATED: 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
The CDC Says Workout Buddies Help Motivate You
Shutterstock
The Centers for Disease Control and Prevention also advocates the workout buddy system, offering a number of benefits. For one, it will help motivate you. “When you and your buddy encourage each other, you’ll work harder (and get better results!). And there’s nothing wrong with a little friendly competition,” they say.
They Also Help You Be More Adventurous
Shutterstock
Workout buddies can also help you be “more adventurous,” says the CDC. “It’s easier to try new things with a buddy. You may just find an activity you love, one that feels more like fun and less like a workout,” they explain.
And, More Consistent
Shutterstock
Workout buddies also help you be “more consistent,” the CDC says. “When someone else is counting on you to show up, you won’t want to let them down.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
How to Find the Right Workout Buddy
Shutterstock
Finding the right workout buddy is key, per the CDC. “Look for someone with the same goals, schedule, and commitment you have. Someone who makes you feel positive and inspires you to hit the trail or treadmill on a regular basis,” they say, recommending sourcing one out of your group of friends, co-workers, neighbors, or people at the gym. “Even if you like to work out alone, changing things up with a buddy every once in a while can help you work out harder and learn new things. You can always switch back to solo workouts any time.”
💪🔥Body Booster: Finding a workout buddy is a scientifically endorsed method of improving your exercise and fitness.
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        10 Workout Secrets I've Learned After Years as a Personal Trainer
    
By Kat Best, nasm-cpt, ntp, bchnMay 14, 2024
Kat Best, nasm-cpt, ntp, bchn
Board-Certified Holistic Nutritionist, Certified Personal Trainer, Owner at Kat Best Fitness & Nutrition LLC
Kat Best is a Co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
I am the co-founder and Head of Nutrition at Alta Coaching, a Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition. I have been a personal trainer for 8 years working with a variety of clientele and over a dozen certifications in training and nutrition modalities. My passion for training others stemmed from an unconventional path to loving fitness myself.  I was not into athletics growing up and had intense struggles with body image and self-esteem. I began lifting weights in college and got hooked by how strong and confident it made me feel. I wanted to spread that to others so I became a personal trainer. Ready for another challenge, I started training Muay Thai in my mid 20’s and it inspired me to train like an athlete for the first time. Currently, I lift weights and train in Brazilian Jiu-Jitsu multiple times per week. I had to shed a lot of negative programming to learn what optimal fitness looks like for me and my unique body. The tips below are some lessons I have learned along the way (mostly the hard way) and I want to share them to save you from making the same mistakes.
1. No Celebrity Workout Is the Right One for YouShutterstock
Following fad workout or diet trends can be temporarily motivating but isn’t sustainable for the long term. I would do workouts I saw in magazines or Pinterest (pre-Instagram!) that typically had a celebrity or fitness model splashed across the front image. I didn’t actually care about the workout, I just wanted to look like her. Once I started learning resistance training principles and program design, I started doing exercises with intention and purpose behind their selection. Now that I have been lifting for 10 years, I am very aware of what exercises and intensity work for my body and what don’t.
2. Quality Sleep Is Non-NegotiableShutterstock
Getting enough sleep is the most efficient way for me to feel great every single day. Once I learned that there are sleeping repair windows for physical (10pm-2am) and mental recovery (2-6am), it made me take my sleep way more seriously and I am healthier because of it. Poor sleep impacts everything from energy levels, cognition, mood and it even increases sugar cravings. Taking a deep look at your sleep hygiene to add even 1 or 2 hours to your nightly average could make a huge difference.
3. Eating Enough Protein per Day Is CrucialShutterstock
If you want to be lean, have stable energy levels, feel strong and have no cravings then you need to build muscle. To support healthy lean muscle, you must be eating enough protein per day from quality sources. Why put in hard work at the gym if you are not fueling your body properly to rebuild and recover? Aim for a minimum of 25g per meal from sources like chicken, beef, eggs, turkey, Greek yogurt, or lentils.
Related: Top 10 Superfoods Every Woman Should Eat for the Best Body
Related: Top 10 Superfoods Every Man Should Eat for the Best Body
4. Stay in Your Lane, Not All Forms of Exercise Are Right for You
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As a trainer, I have experimented with every group fitness class at least once. It is fun to try something new and learn, but our bodies are not designed to be great at everything. The level of skill, coordination, conditioning, and even patience should be considered before picking the right exercise modality. Doing something that is attainable is most likely to stick.
5. Consistency Is Key, Being Perfect Isn’tShutterstock
This is by far the most important thing I reinforce with my clients. Building discipline happens with consistency over time. The more you do something, the easier it will be to do. For example, working out twice a week for a year will get much better results than working out every day of the week for 2 weeks and repeating that on and off.
6. Too Much Cardio Will Stunt Muscle GrowthShutterstock
Too many people are sabotaging their results by overdoing the cardio. Cardiovascular training is good for heart health but it does burn a ton of calories and your body won’t build muscle if it doesn’t have enough energy available. For yo-yo dieters or those who want to lose fat and build muscle, hitting the weights over the treadmill will lead to better results.
Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too
7. Clear and Measurable Goals Are Important for ProgressShutterstock
It is easy to set a goal, the hard part is actually getting there. It may seem silly, but this exercise of breaking down goals into habits is great for increasing self-awareness, the key is to keep it REAL with yourself. I worked out without specific or realistic goals for a while and it is not an efficient method. Having a specific goal like doing a pull-up or losing 10 lbs by following a 500 calorie deficit will provide a better road map for you to follow and see results.
8. Your Ability to Recover Is Your #1 Limiting FactorShutterstock
I have learned this one the hard way on many occasions. Without proper recovery our bodies do not have the resources to perform. For anyone who loves to push themselves in the gym or is aggressive about hitting milestones, the secret to continual progress is in your recovery. Poor performance, lack of results, injury, joint pain, lack of focus, irritability are all some signs you need to focus on your recovery.
9. You Can’t Ignore Your Weaknesses and Expect Them to Go AwayShutterstock
Low back pain? Aching knees? Sore wrists? They may go away when you rest, but come back the moment you are active again and set you back. The secret is to strengthen your weak muscles, tendons, and ligaments to reduce pain. I am passionate about corrective exercise and functional training and I’ve seen so many people flourish after they finally address the nagging injury or correct the dysfunctional patterns their body has been adapted to.
10. Find an Inspiring EnvironmentShutterstock
One reason I love going to the gym is I am inspired by others around me working hard and I pick up on the energy. I also belong to a martial arts gym for a close community that inspired me as well. If you are going to make fitness a routine part of your life, you need to find an environment you like to be in, otherwise you won’t go.
Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me
11. Final Word From the TrainerKat Best
The most important message here is that it’s a lot easier to work out regularly, get in shape and maintain it if you keep it simple and focus on what works. At Alta, we have helped hundreds of people build habits, get results and change their lives by following just a few simple habits, consistently over time. If you enjoyed this article, don't miss out on my previous one titled The #1 Carb You Could Eat For Your Body.
Kat Best, NASM-CPT, NTP, BCHN is a co-founder and Head of Nutrition for Alta Coaching, Functional Nutritional Therapy Practitioner, NASM Certified Personal Trainer and Board Certified in Holistic Nutrition.

        
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        #1 Secret Revealed for Sticking to Your Workout Routine
    

        Shutterstock
    
By Leah GrothMay 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Whether you are trying to lose weight, build muscle, or simply become a healthier version of yourself, exercise should always be part of the equation. You might already be schooled on the recommended exercise stats: Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans. If you are struggling to meet the recommendations, there is an easy solution to the problem, according to a new study.
A New Study Found That Workout Buddies Are Motivating
Shutterstock
​​A soon-to-be-published study, Friends with Exercise Benefits, found a major motivating factor for gym goers. According to Rachel Gershon, the study’s lead author and an assistant professor of marketing at the University of California, Berkeley, the study that will appear in the journal Management Science found that people who struggled to work out experienced improvement when they enlisted the support of a workout buddy.
Workout Buddies Work, According to the Research
Shutterstock
“Teaming up with someone who is already performing well at the goal you’re trying to pursue can be effective,” Gershon told the New York Times. “And the more dedicated partner benefited, too.”
Similar Research Supports This
Shutterstock
Another 2016 study conducted by researchers at the University of Aberdeen also found benefits to having a workout buddy. Finding a new exercise companion increased the amount of exercise people took, and if the partner was emotionally supportive, they exercised even more.
RELATED: 5 Easy Ways to Lose 2 Pounds a Week
The “Emotional Social Support” Is Effective, Even If You Aren’t Working Out Together
Shutterstock
"Once we found that having a new exercise companion increases exercise frequency, we wanted to find out why this is beneficial and what quality of support they offer that has this effect,” explained one of the study authors, Dr. Pamela Rackow from the Institute of Applied Health Sciences at the University of Aberdeen. “Our results showed that the emotional, and social support from the new sports companion was the most effective. Thus, it is more important to encourage each other than do the actual activity together. "
Other Research Finds That Exercise Habits of Those Around You Is Influential
Shutterstock
There is also research that keeping healthy-minded people around you is beneficial. Another study published in the Journal of Social Sciences found that people are influenced by the exercise behaviors of the people they surround themselves with.
Finding Fit Friends May Help You Lose More Weight
Shutterstock
According to a 2016 study published in the journal Obesity, if you want to lose weight, find a fit friend. According to researchers, overweight people lose more weight by spending more time with fitness-oriented people.
RELATED: 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
The CDC Says Workout Buddies Help Motivate You
Shutterstock
The Centers for Disease Control and Prevention also advocates the workout buddy system, offering a number of benefits. For one, it will help motivate you. “When you and your buddy encourage each other, you’ll work harder (and get better results!). And there’s nothing wrong with a little friendly competition,” they say.
They Also Help You Be More Adventurous
Shutterstock
Workout buddies can also help you be “more adventurous,” says the CDC. “It’s easier to try new things with a buddy. You may just find an activity you love, one that feels more like fun and less like a workout,” they explain.
And, More Consistent
Shutterstock
Workout buddies also help you be “more consistent,” the CDC says. “When someone else is counting on you to show up, you won’t want to let them down.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
How to Find the Right Workout Buddy
Shutterstock
Finding the right workout buddy is key, per the CDC. “Look for someone with the same goals, schedule, and commitment you have. Someone who makes you feel positive and inspires you to hit the trail or treadmill on a regular basis,” they say, recommending sourcing one out of your group of friends, co-workers, neighbors, or people at the gym. “Even if you like to work out alone, changing things up with a buddy every once in a while can help you work out harder and learn new things. You can always switch back to solo workouts any time.”
💪🔥Body Booster: Finding a workout buddy is a scientifically endorsed method of improving your exercise and fitness.
Nutrition & Diet
        10 Weight Loss Secrets This Doctor Recommends, "Start With Just 5%"
    
Copyright Christy Risinger/YouTube
By Christopher RobackDec 26, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Looking in the mirror and feeling frustrated? You're not alone. Millions of Americans struggle with their weight, trying diet after diet without lasting success. But what if the secret to lasting weight loss isn't about dramatic changes or extreme measures?
Meet Dr. Christy Risinger, MD, a Board-Certified Internal Medicine Physician who has helped thousands of patients achieve their weight loss goals. With over 160,000 YouTube subscribers following her evidence-based advice, she cuts through the confusion to reveal what actually works. Here are her top 5 secrets for successful weight loss, backed by research.
Secret 1: Set Realistic Goals That Actually Work"Even a loss of 5% of your body weight has proven health benefits," Dr. Risinger explains in her video. For someone weighing 250 pounds, that's just 12.5 pounds – an achievable goal that can dramatically improve health.
"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," she emphasizes. "Did you know that if you have type two diabetes and you lose weight, you can cure that condition? And if you have pre-diabetes, you can prevent the progression to diabetes with weight loss."
RELATED: She Lost 20 Pounds When She Stopped Intermittent Fasting and Did This Instead
Secret 2: Master Your Calorie AwarenessShutterstock
"By simply becoming more aware of what you're eating, you will change some bad habits," Dr. Risinger states. A review of 22 studies found consistent links between self-monitoring and successful weight loss.
"Weight loss comes down to calories in versus calories used," she explains. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." However, she adds an important caveat: "After three to six months of this, you will find your weight loss will slow because as your weight decreases, your calories needs decrease."
Secret 3: Eliminate Hidden Calories FirstShutterstock
Before overhauling your entire diet, Dr. Risinger recommends starting with the obvious culprits. "Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," she advises. "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month, or 50 pounds in a year."
Secret 4: Choose the Right Diet for YouShutterstock
While many diets can work short-term, Dr. Risinger champions the Mediterranean diet for its proven health benefits. "There's no optimally effective diet for all individuals," she explains, "but the Mediterranean diet is the only eating pattern that showed benefits in every health category studied."
For those wanting quick results, she offers another option: "If you want to simply jumpstart your weight loss in the short term, a high protein, low carbohydrate diet or intermittent fasting seem to be the most effective." However, she emphasizes quality: "When you do eat, the foods you're eating should be whole natural foods, meaning not processed and they're high in fiber, low in sugar and processing."
Secret 5: Consider Structured Programs That WorkShutterstock
For those feeling overwhelmed, Dr. Risinger points to commercial programs as a viable option. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she notes. Research published in The Annals of Internal Medicine found Weight Watchers and Jenny Craig produced the most significant results after 12 months.
RELATED: 6 Unexpected Signs Someone Is Actually Burning Fat, According to a Coach
Secret 6: Leverage Technology WiselyShutterstock
The digital age offers new tools for weight loss success. "One meta-analysis of 41 studies with over 6,000 participants showed that the use of mobile apps did help to reduce caloric intake, increase fruit and veggie consumption, and helped people to lose about five pounds," Dr. Risinger reports. She recommends choosing apps with interactive features and personalized messaging.
Secret 7: Transform Your Eating HabitsShutterstock
Success isn't just about what you eat, but how you eat. "I want to encourage everyone to make eating an activity that connects you with other people," Dr. Risinger advises. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity."
Secret 8: Build Your Support SystemShutterstock
Dr. Risinger emphasizes the importance of community in weight loss success. "People have more success with weight loss when they regularly attend a weight loss program or accountability group," she notes. These groups help you stay accountable and provide a forum to discuss struggles with others facing similar challenges.
Secret 9: Monitor Your Progress DailyShutterstock
Daily weigh-ins might seem intimidating, but they're proven effective. "If you know early that you're gaining weight, you can make small adjustments," Dr. Risinger explains. She addresses a common concern: "I've always had concerns that recommending patients weigh themselves regularly, either daily or weekly, may increase their depression or anxiety, but this was not observed in a systematic review of 17 studies."
RELATED: 11 Steps This Nutrition PhD Would Take to Get Lean ASAP "It's Simple But Not Easy"
Secret 10: Make Exercise Your Maintenance KeyShutterstock
"What's the biggest predictor of keeping the weight off? Exercise," Dr. Risinger states definitively. She recommends "physical activity should be done five to seven days a week for approximately 30 minutes or more, but these minutes can be spread throughout the day."
The Bottom Line: Dr. Risinger's evidence-based approach shows that successful weight loss isn't about dramatic measures or quick fixes. "You don't need to lose that much weight to have a tremendous health benefit," she reminds us. It's about combining realistic goals, consistent tracking, smart food choices, and sustainable habits. Start with just 5% – you might be surprised at how achievable lasting weight loss can be. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        5 Secrets to Getting in Your Best Shape Ever, by a Fitness Coach
    

        Shutterstock/Alena Ozerova
    
By Andrew Hayes, nasm-cemMay 31, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
As the Founder and Head of Lifestyle at Alta Coaching, an online fitness and nutrition program for busy professionals, I know the best thing to do to get in the best shape ever is have a plan.  First, you need to make a plan for when to exercise. Then, you need to make a plan for how to exercise.  Read on to discover how exactly to execute both—and what not to do—so you can get into your best shape.
1. When to ExerciseShutterstock
One strategy that works well is to pick one day each week to block off time on your calendar for the upcoming week. Friday or Sunday usually work best. Although it sounds simple, having exercise blocks on your calendar helps keep you accountable. Blocking your calendar also helps prevent other people from scheduling over that time. If you try to fit it in exercise when you can, you are letting other people have a say in your own health.  The most important factor in a successful fitness routine is consistency, so if you can block off time every week you will improve your fitness.  (In addition to my multiple certifications in fitness and nutrition, I was able to get into the best shape of my life much later in life when I was a busy parent. It’s never too late to get in shape and I love helping other people do the same. I was not a college athlete and I know what it’s like to be intimidated walking into a gym. )
2. How to Use That Time WiselyShutterstock
Once you have that time blocked off, the next step is to use it wisely. Avoid just walking into a gym and wandering around picking up random equipment. Or if you’re working out at home, avoid just scrolling through YouTube or Instagram and seeing what workout comes up that might be a fit.  Instead, try to adhere to a structured program that lasts for 8-12 weeks. This will keep you on track for one specific goal and avoid wasting time.  If your goal is to lose weight, find a program that prioritizes burning calories and includes some element of resistance training.  If your goal is to build muscle, find a plan that will prioritize progressive overload week over week so you can make progress every time you walk into the gym or exercise at home. 
RELATED: 10 Foods That Grow Muscle Fast
3. Warm UpShutterstock
One common mistake is not warming up. If you remember life before smartphones, you’re too old to skip the warmup! A proper warmup only takes a few minutes and it sets you up for better progress, prevents injury, and can help activate underused muscles such as your glutes or mid-back so they’re recruited properly when exercising.  The best warmup is a 5 minute dynamic warmup, which is similar to a yoga flow. It involves moving all parts of your body in all different directions so your joints and muscles are prepared for exercise. For example: a downward dog into a pushup, followed by side planks, followed by mountain climbers, high knees, high kicks, arm circles, and hugging yourself. Feel free to have fun with this. 
4. Don't Train Until Absolute FailureShutterstock
Another common mistake to avoid is training until absolute failure. Squeezing out one last rep increases your risk of injury or developing more muscle imbalances. This action can recruit the wrong muscles to help push out that last rep.  Instead, focus on good form and going to 1-2 reps less than failure. This allows you to recover faster, avoid injury, and build proper muscle balance which improves long-term health. Nothing kills your consistency more than having an injury. 
RELATED: What Happens When You Quit Soda, According to a Nutritionist
5. Stick to the PlanShutterstock
The third common mistake is worrying about variety. Sometimes, sticking to the same 10-15 exercises each week is the best place to start. This allows you to complete your workout quickly and best measure your progress week over week. If you constantly change your movements, you may forget how much weight you did the week before or get intimidated and confused. Variety is something to introduce down the road once you’ve nailed your routine consistently. 
6. It's Never Too Late!
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There was a study done in Sweden looking at the fitness level of people in their 80s. The people in their 80s who had been cross-country skiing consistently over several decades had incredible cardiovascular and bone strength. They had the same oxygen output as healthy males in their early 20s. Someone in their 80s as fit as someone in their 20s!  The people in their 80s who were not consistently skiing could not live alone and were in much poorer health overall.  This is just one study that shows it’s not too late to start and you can still be as healthy or healthier than someone in their 20s as long as you are consistent. The secret to being healthy at any age is to keep moving and you’ll never stop. If you enjoyed this article, don't miss 6 Disgusting Things Drinking Soda Does to Your Body.
Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.
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        2 Secrets To Getting In Shape Fast Over 50
    
Mike Cola/YouTube
By Leah GrothAug 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to get in shape without having to make massive changes to your diet and workout routine? Mike Cola is a fat loss and fitness coach with over 37 years of experience as a gym owner in New York and an exercise physiologist certified by the American College of Sports Medicine. In a new viral YouTube video, he reveals “tips for being healthy and fit” after 50. “I'm gonna go with the two most important factors to improving your health and your fitness,” he says.
He Has Two Tips to “Dramatically” Help Your Health Journey“What's the best way to improve your health and fitness? There are two tips I'm gonna give you in this video that's gonna dramatically help your journey on improving your health and your fitness,” Cola says in his video.
Tip 1: Be ConsistentShutterstock
“Now, the first tip is the most important factor. You have to be consistent,” he says. “There's so many different ways to exercise. There's so many different diets to go on. You, no matter whatever one you pick, you just have to be consistent.”
Pick an Exercise Program and Stick with It
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“For example, if you pick the simplest exercise program to go on, like say for example, you're gonna say, ‘I'm gonna come home from work every day. I'm gonna do 20 jumping jacks. I'm gonna do 10 pushups, I'm gonna do 20 bodyweight squats, and I'm gonna do a 32nd plank,’” he says.
It Can Be Short and SimpleShutterstock
“That routine's gonna take you five to seven minutes. But if you did that every single day for three months, your life's gonna be changed and there's gonna be a dramatic difference in your health and your fitness,” he says.
Not Being Consistent Is the “Biggest Mistake” People MakeShutterstock
“That's the biggest mistake I find people make. They're just not consistent,” he says. “And then they mostly take on too much.”
Tip 2: Give It 100 PercentShutterstock
His other “incredibly important rule” is “whatever exercise or diet program you go on that you decide to do, you have to be 95 to 100% percent sure you are gonna do it,” he says.
Don’t Set Unrealistic Goals
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There’s one caveat: Don’t set unrealistic goals. “Don't read an exercise book and watch YouTube videos and, and write down this 90-minute routine that you're gonna do four or five times a week,” he says.
Keep It Simple, Short, and ConsistentShutterstock
“Whatever you decide you're gonna do when it comes to eating right or when it comes to exercising, you have to be positive you're gonna do it,” he says. “So my recommendation is to keep it simple, keep it short, and keep it consistent. You can do it.”
Create MomentumShutterstock
He explains that you should “create momentum,” by giving yourself five or 10 minutes a day to exercise. For example, take a 10 minute walk, come back, and do 20 jumping jacks, 10 pushups, hold a plank for 30 seconds. “You're talking about a 15 minute exercise routine and say, I'm gonna do this routine,” he says.
Set Specific Days to ExerciseShutterstock
Also, set specific days that you will exercise. “If I'm not 95% sure I can do that every day, I'm gonna do this routine three days a week, Monday, Wednesday, Friday, 15 minutes,” he says.
You Will See Results in Three to Six MonthsShutterstock
“I'm telling you, in three to six months, you're gonna be a different person. You can do it. You have to be consistent, and you have to be 95 to 100% sure that you're gonna follow through with your exercise and your diet program,” he says.
Bottom Line: Be Consistent and Confident
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“That's the secret to this whole game of being fit and being healthy,” he concludes. “Consistency and being sure you're gonna do it well.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        15 Daily Habits to Lose 5-10 Pounds in 30 Days
    

        15 Daily Habits to Lose 5-10 Pounds in 30 Days
    

        Shutterstock
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

            
                Eliminate Empty Calories
            
            
        ShutterstockAlcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

            
                Are You Actually Hungry?
            
            
        ​What To Do InsteadShutterstockEat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

            
                Work Out First Thing
            
            
        ​Progress to Full Push-upsShutterstockWorking out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

            
                Don’t Skip Breakfast
            
            
        ShutterstockStudies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

            
                Take the Stairs
            
            
        ​Regular ExerciseShutterstockWalk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

            
                Count Your Calories
            
            
        ShutterstockThis one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

            
                Try Intermittent Fasting
            
            
        ShutterstockIntermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

            
                No Nighttime Snacking
            
            
        ​Breaking Free from Food ObsessionShutterstockSnacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

            
                Be Picky About Carbs
            
            
        Top 5 Clean Carbs for Your BodyShutterstockYou don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

            
                Eliminate Temptation
            
            
        ​Hopping “On and Off” the WagonShutterstockKeep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

            
                Get Enough Sleep
            
            
        ShutterstockSleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

            
                Lift Weights
            
            
        Shutterstock“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

            
                Manage Stress
            
            
        ​Stress Leads to Belly FatShutterstockStress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

            
                No Junk Food
            
            
        ShutterstockUltra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

            
                Drink More Water
            
            
        ​HydrateShutterstockChoose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”
💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.
Fitness & Workouts
        The Simple Walking Routine That Helped Me Lose 40 Pounds
    

        This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
    

        alexxandra.fitt/Instagram
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

            
                Don’t Start Big
            
            
          @alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt  Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

            
                Walking After Meals
            
            
        
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Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

            
                Walking In the Morning
            
            
        
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Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

            
                Long Walk After Dinner
            
            
        
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Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

            
                Smaller Waist
            
            
        
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Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

            
                Using Technology
            
            
        
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Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

            
                10,000 Steps a Day
            
            
        
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No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”
💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.
Nutrition & Diet
        She Lost 30 Pounds While Eating These Popular Foods
    

        I Lost 30 Pounds While Eating These High-Protein Foods
    

        Copyright denisehamdan/TikTok
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in. 

            
                Breakfast
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

            
                Lunch
            
            
        
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“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

            
                Green Smoothie
            
            
        
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Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says. 

            
                Pre-Workout Snack
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

            
                OxyShred and Pre-Workout
            
            
        
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“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

            
                Protein Bar
            
            
        
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“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

            
                Dinner
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

            
                Dessert
            
            
        
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“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

            
                RDN Weighs in
            
            
        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 PoundsCopyright Tara Collingwood
“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

            
                Try Eating More Vegetables, Expert Says
            
            
        
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“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.
💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
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