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Nutrition & Diet
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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.

14 Nutrition Secrets for Peak Athletic Performance

Unlock peak performance with expert nutrition insights for athletes.

Domenic Angelino, ms, cscs, fns, cpt
By Domenic Angelino, ms, cscs, fns, cptOct 19, 2024
Domenic Angelino, ms, cscs, fns, cpt
Title/Education: MS, CSCS, FNS, CPT with Trainer ...
See Full Bio
FACT CHECKED BY Christopher Roback
Athlete doing stretching exercises on running track. Woman runner stretching leg muscles by touching his shoes and looking away.
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Domenic Angelino, ms, cscs, fns, cpt
By Domenic Angelino, ms, cscs, fns, cptOct 19, 2024
Domenic Angelino, ms, cscs, fns, cpt
Title/Education: MS, CSCS, FNS, CPT with Trainer ...
See Full Bio
FACT CHECKED BY Christopher Roback
Nutrition & Diet

In the competitive realm of athletics, the intricate dance between nutrition and peak performance is a game-changer. My unique journey, enriched by four degrees and several certifications in exercise science, health, and behavioral science, positions me uniquely in this complex field. While not a registered dietitian, my educational foundation empowers me with a profound understanding of how dietary choices influence athletic excellence.

This article delves into 14 nutrition secrets, drawing on my extensive background in health and exercise science. It offers athletes and fitness enthusiasts alike, insightful guidance on optimizing dietary choices for competitive success. Emphasizing the importance of a well-informed approach, sustainability, and the critical balance of nutritional intake, I aim to illuminate the path to achieving peak athletic performance. Join me as we explore practical strategies and scientific insights that can elevate your performance to new heights.

Step One: Determine What is Off Limits

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The first thing that an athlete should consider is whether or not there is anything that is off limits to them for medical or health reasons. The best way for an athlete to approach a situation will differ depending on the limitations that they have. If someone has Type II diabetes and cardiovascular disease, they should generally do something different dietarily with prepping for a competition than a totally healthy person. If you’re dealing with a chronic disease of any sort, it’s important to seek out medical advice to determine what sort of dietary changes are okay for you, and which aren’t. Don’t seek out medical advice related to health conditions from a personal trainer. Only seek them out from a licensed medical professional, such as a registered dietitian. Once you know what is off limits to you, you can create a game plan with whatever options remain. You can only make the most out of the situation you happen to be in, so it’s important to factor that context in.

Step Two: Determine What is Sustainable for the Long Term

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

An athlete should also figure out what is sustainable for them long-term. You won’t be successful if you plan to jump on a diet you won’t adhere to. A diet cannot support your goals if you don’t actually adhere to it. You’ll get more out of a diet you can actually stick with, even if it seems like it’s less effective than alternatives on paper. When trying to figure out what is sustainable, ask yourself what you are able to stick with even during a challenging week. It’s common for people to base decisions about their dietary and exercise habits off of when they’re at their best, but that can set them up to fail. Basing decisions off of what you can do when not in the best place will allow you to continue on the path you set out for yourself regardless of what happens. This can protect you from feeling like you’ve failed at doing what you set out to do and giving up.

Step Three: Do a Needs Assessment

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It’s also important to do a needs assessment. Figure out exactly what you are trying to achieve so that you can best tailor your diet to meet those needs. Factor in needs for various discrete goals that support your overarching goal. For example, your main goal may be to perform well in a marathon. What do you need to achieve this? You have a need to have effective workouts that will develop the athletic abilities you’ll need on race day. You also have a need to minimize fatigue and maximize performance on race day itself. You can break down each of these needs further into smaller components. Continue breaking them down and figure out how to achieve each discrete need. Have a diet that helps you have no residual fatigue from your training on race day. Have a diet that provides you with the energy and resources you need to sustainably have high performance during your race.

Step Four: Figure Out How Much to Eat

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​It’s hard to pick the most important thing an athlete should focus on to enhance their performance because dietary choices don’t happen in a vacuum. If something is lacking, it can undermine the effectiveness of other aspects of their diet. If someone doesn’t eat an appropriate amount of food, then it undermines the effectiveness of the quality and composition of the food they consume. That being said, I’d think that one of the most common issues athletes face is figuring out exactly how much to eat. It can be hard for someone to figure out how much to eat in general. It can be harder for them to figure out how much of what types of foods and nutrients they should eat. An easy way to illustrate this is to think about protein. If an athlete consumes too little protein for their needs, then they impair muscle recovery between training sessions, which in turn reduces workout quality and thereby also reduces long-term adaptations to those workouts. It also impedes the body’s ability to build muscle following workout completion in general. Conversely, having too much protein serves to waste space in the athlete’s diet that would be more useful to fill with other nutrients that are more helpful for meeting their goal. The exact amount of total food and each nutrient an athlete needs will totally vary depending on the specific person, their sport, their position in that sport, and the season they’re in.

Step Five: Focus on Peri-Workout Nutrition

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Athletes would benefit from paying attention to peri-workout nutrition: what they eat surrounding their workout. It’s important to think of each workout like a finite resource. You only have so many workouts before your next game day or competition. You need to use each workout effectively to get the most out of it. One way you can do this is by making the most out of the way you eat around the time of your workouts. Exact needs will vary by athlete, person, and season, but paying attention to both pre and post workout nutrition can lead to greater long-term athletic success. Before your workout, eat to prepare you for the workout. Consume enough carbs to provide your muscles with glucose to support your training. Consume enough protein to protect against intra-workout muscle breakdown, which will result in a greater net change in muscle mass post-workout.

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

Step Six: Pay Attention to Hydration Status

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Athletes should pay attention to their hydration status. You’ll naturally lose water as you sweat, especially during a competition. It’s important to replace all water you lose through sweat. You don’t have to ballpark how much water you actually need to replace, though. You can measure it. Just weigh yourself before a workout or game. Then, when you’re in a position to drink water, weigh yourself again. Assuming you didn’t consume anything else or use the bathroom in the mean-time, the difference in your weight is the approximate amount of water you should replace. Try to pace out your water consumption when trying to replace the fluids you lost. Replacing lost water can support recovery which will help set you up for success in your next bout of physical activity. It can also help you stay healthier in general.

Step Seven: Consider Intra-Workout Nutrition

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Athletes should consider intra-workout nutrition if it is relevant to their sport. You don’t have to wait until after a game or competition ends to consume food or liquid. There can be some instances where consuming something during your competition can benefit you. There are some instances where it won’t. If you’re running a short sprint, don’t consume anything during your sprint. If you’re a marathon runner, consuming something appropriate during your race at an appropriate time can help you get over ‘the wall’ by helping you maintain higher blood glucose levels. It’ll also just help you have a more pleasant overall experience.

Step Eight: Think About Your Training Phase

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Athletes should think about what phase of their training they’re in because their nutritional needs, much like their exercise needs, will differ based on the phase. The diet an athlete has should support their training and exercise needs. An athlete attempting to build muscle during a pre-season period will benefit from a diet that involves a calorie surplus. However, an athlete in-competition won’t benefit from a calorie surplus in most sports because many athletes benefit from gaining weight that isn’t attributable to muscle mass. There are some exceptions to this, but generally most won’t. Although some weight gained in-season may be muscle mass, a lower proportion of it will be because training during this time period is less optimized for doing so.

Step Nine: Evaluate Your Protein Quality

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Athletes should also pay attention to the quality of the protein they consume, since proteins with different amino acid compositions will have different effects on muscle protein synthesis. Although there is plenty of variation, generally milk proteins like whey and casein will be very effective at supporting muscle protein synthesis. Other types of protein, such as animal proteins, are also effective at supporting muscle protein synthesis. Consuming protein that more effectively supports your goal means that you need to consume less total protein to achieve a comparable effect. This frees up your diet a bit to focus on getting in more of other nutrients that also support your goals.

RELATED: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Step Ten: Remember, Food First, Supplements After

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Athletes would benefit from focusing on food first before supplements. You’ll find more success by optimizing your normal diet first and ignoring supplements than optimizing supplements and ignoring your normal diet. Try to think of supplements as a means to provide you with benefits that a fully optimized normal diet cannot. For example, creatine and whey protein supplementation can support meaningful adaptations to exercise for a lot of athletes because it’s hard to naturally get in enough creatine from normal food and enough protein that strongly supports muscle protein synthesis like whey. Most supplements aren’t really that useful or effective when someone is on top of their diet, but whey and creatine are the two that research has most consistently strongly supported for decades.

Step Eleven: Incorporate Variation

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Athletes would benefit from incorporating variation into their diets. It’s common for people to focus solely on what they perceive to impact performance directly and nothing else. This often results in athletes cultivating very narrow diets with a small number of foods that they eat consistently. This opens athletes up to dietary blindspots, making it more likely that they end up not getting enough of a nutrient or two that would support their health. Making sure that your diet is sufficiently varied by making choices like incorporating vegetables of various colors, will increase the odds that you don’t have any accidental nutritional blindspots. Although it’s easy to overlook micronutrients like vitamins and minerals because they don’t feel as directly important for your performance, they still matter and have an impact on your health. If you’re healthier longer and more consistently, you’ll perform better longer and more consistently.

Step Twelve: Moderate

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Athletes would benefit from moderation. It’s common for athletes who are ambitious to go with the approach of more being more. Sometimes, less is more. This often manifests with both diet and exercise. Athletes sometimes spend too much time working out. Athletes also sometimes eat way too much or way too little food. If you’re trying to gain muscle or strength, aim for a smaller calorie surplus. If you’re trying to lose fat and cut weight, aim for a smaller calorie deficit. The larger the surplus is, the more fat you’ll gain as well. The larger the deficit is, the more muscle you’ll lose as well. This is especially important for athletes in sports that directly evaluate your body composition like bodybuilding, because it’s an easy way for you to accidentally spin your wheels without really making much progress.

Step Thirteen: Be Flexible

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Athletes would benefit from having flexibility in the way they think about their diets. It’s important to balance your needs as a person with your needs as an athlete, otherwise your lifestyle will become unsustainable. It’s easy to become so rigid with the way you eat that you start to feel resentment towards your status as an athlete. Allow yourself flexibility in a measured way if it supports your own personal life goals, such as when eating out with friends. You can always strategize to make the most of any situation, even if not ideal. Don’t let yourself burn out because being too rigid too consistently might end up being a form of self sabotage. It’s easy for people to develop disordered eating when they really focus on what they eat and how they eat, and eating disorders can impact your psyche which has an effect on your performance. Be kind to yourself and be realistic.

RELATED:11 Barre Moves That Sculpt Your Body

Step 14: Accept Imperfection

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Athletes would benefit from accepting imperfection. The way you structure your diet and the dietary decisions you make will not be perfect, even when doing your best. There are tons of people with PhDs in nutritional sciences out there who aren’t even perfect at this stuff, because it’s complex and there are many factors to consider when figuring out how to optimize a diet for an athlete with complex needs over a long period of time. You won’t have a perfect diet and that’s okay. You just have to be good enough to keep moving in the right direction in terms of performance. You have to do your best and make the right choices to help you get ahead of your competition. Moving in the right direction is now the same as being perfect. It’s easy to get trapped in trying to make your diet perfect, despite many literal experts having difficulty with that sort of task due to its inherent complexity. Being an athlete is complicated. Do your best and you’ll be okay.

💪🔥Body Booster: Maximize your training gains by eating the right foods before and after workouts. Pre-workout carbs and protein will give you energy and muscle protection.

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Nutrition & Diet

8 Weight Loss Hacks a Nutritionist Used to Drop 50 Pounds Naturally

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Leah Groth
By Leah GrothDec 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

Are you trying to lose weight but are struggling to have any real success? Neha Parihar is a celebrity nutritionist who lost a whopping 22 kilograms – almost 50 pounds – the natural way. In her social media posts, she reveals all of her tips, tricks, and hacks for losing weight fast and keeping it off. In a new Instagram post, she reveals eight lessons she learned from her weight loss journey.

Fuel Up with a Hearty Breakfast

Don’t skip breakfast, says Neha in her post. “Having a med carb, high protein & fat breakfast made me work better, made me fuller for longer, made fat loss easier, gave me more sustained energy and completely reduced cravings,” she writes.

Focus on Getting the Nutrients You Need

Next, focus on fueling up with nutritious foods and make sure to educate yourself. “Nutrients before calories,” she says. One way to do this? “Read the ingredients. If it has stuff you’d never see in your kitchen cupboard, you don’t need it.”

If You Are Constantly Hungry, Do These Things

If you are always hungry, you need to modify your diet. “You shouldn’t feel like you need to eat every 2 hours, and if you do, eat

1. bigger meals

2. more protein

3. try fasting (overnight) - learn to discern what’s true hunger and habitual boredom,” she writes.

Skip Energy Drinks

If you need a little caffeine, drink coffee. However, avoid energy drinks, says Neha. “Most energy drinks have bullshit ingredients. Stick to coffee (either black or milk but no sugar),” she writes.

Choose Nuts and Fruit Over Protein Bars

If you need a snack, stick to the basics, says Neha. Usually, this comes in the form of a whole food. “Any protein snack/bar from the health aisle will never beat some nuts and whole fruit,” she says.

RELATED: Coach Reveals Number One Mistake Keeping You From Toning Up

Shift From Sweet to Savory

A big game changer in terms of Neha's diet? “Something that helped solve my food obsession was swapping all my sweet protein powder-based meals to savory protein-based meals for breakfast,” she writes.

Keep Your Diet Simple

And, when it comes to diet, don’t overcomplicate things. “Make your life easy by making it simple. Whether you eat healthy or unhealthy foods, you probably eat the same ten foods. Find healthier choices and repeat them for real success,” she says.

Avoid Diet Sweeteners

Neha doesn’t recommend fake sweeteners or diet versions of food. “Drinking diet soda and stevia sweetened snacks all day keeps you addicted to sugar with fewer calories. If you want to get rid of the cravings, get rid of it all. (Harsh but true!)” she says.

Here Is Her 30-20-10 Method, Starting with the Movement

In another post, Neha explains her 30-20-10 approach for weight loss and clear skin. “30 minutes of movement” is the first part. “Whether it’s walking, strength training, or yoga, dedicating just 30 minutes a day keeps your metabolism revved up and your body strong. Consistency is key!”

Eat 20 Grams of Protein Per Meal

Next, she recommends 20 grams of protein per meal. “Protein fuels muscle repair balances blood sugar, and curbs hunger. Focus on plant-based sources, eggs, or a quality protein powder to reach your target,” she says.

RELATED: Sabrina Carpenter Flashes Abs in Two-Piece Outfit Giving “Endless Thank You’s”

Practice 10 Minutes of Nervous System Regulation

Finally, she recommends 10 minutes of nervous system regulation. “Stress plays a massive role in weight gain and belly fat! Take 10 minutes daily to practice deep breathing, mindfulness, or meditation to reduce cortisol and improve digestion. This helped heal my chronic Acne problem,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

13 Diet Tips That Help Firm Up Your Butt

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Danielle Smith, rd, cwls
By Danielle Smith, rd, cwlsMay 29, 2024
Danielle Smith, rd, cwls
Certified Registered Dietitian
Danielle Smith, is a Certified Registered Dietitian with over 8 years in Nutrition Counseling, and Personal Training.
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✓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.

You’ve probably heard the saying “abs are made in the kitchen”—and there is an element of that phrase that is true for building a firm butt as well! As a Registered Dietitian with over 11 years’ experience in sports performance, weight loss, and women’s health (you can find me at Top Nutrition Coaching), I recognize that while incorporating specific glute-activating exercises into your workout routine on a regular basis is essential for building your glutes, incorporating these nutrition tips can help set your body up for success and support a nice, firm butt when combined with a solid exercise routine!

1. Increase Protein Intake

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This one probably won’t surprise you. Protein is the building block of muscle, and increasing your intake is essential for muscle growth and repair. This is especially important when you're doing exercises targeting the glutes. Include a variety of protein sources in your diet, such as lean meats, fish, tofu, tempeh, legumes, cottage cheese, Greek yogurt, and eggs. Each of these provides a unique profile of amino acids necessary for muscle development. Animal proteins will contain all essential amino acids. Soy-based foods are plant-based sources of complete proteins but otherwise pair plant proteins (like beans and rice) to create “complete protein” sources and ensure that your body is getting necessary protein building blocks (amino acids). (Sources here and here.)

Related: I Lost 70 Pounds After Stop Doing These 7 Things

2. Eat at Regular Intervals (including post-workout)

Top view Asian man and woman healthy eating salad after exercise at fitness gym. Two athlete eating salad for health together. Selective focus on salad bowl on hand.Shutterstock

Prioritize balance with main meals (breakfast, lunch, and dinner). This means including quality protein, a little healthy fat, complex carbs/fruits, and ½ your plate veggies! Between meals, opt for snacks that are high in protein. Including protein throughout the day can help meet your daily protein needs, crucial for muscle repair and growth, while also supporting steady energy levels. Options like Greek yogurt, cottage cheese, or a handful of almonds provide good protein and can help keep you full between meals. Your post-workout meal or snack is crucial in determining how effectively your muscles recover and grow. A combination of protein and carbohydrates within 90 min to 2 hours after a workout helps replenish energy stores and repair muscle tissues. This doesn’t have to be anything fancy! If your workout falls before a regular meal, no need to incorporate an additional snack, just go into your meal. If it doesn't, simple snack options include Greek yogurt with berries, a protein shake, a piece of fruit with a small handful of nuts, or even ½ of a turkey sandwich on sprouted or whole grain bread. (Source here.)

3. Omega-3s (and Healthy Fats in general)

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Omega-3 fatty acids, found in foods like salmon, chia, hemp, and flaxseeds, as well as walnuts, are known for their anti-inflammatory properties. Other healthy fats include avocados, olive oil, other nuts/seeds, olives, and avocado oil (there are others). They can help reduce muscle soreness and inflammation post-exercise, aiding in quicker recovery and muscle growth. Including omega-3 rich foods and healthy fats in your diet supports overall muscle health and can enhance the results of your butt-toning exercises. Omega-3s also have the added benefit of supporting healthy HDL levels (the “good” cholesterol) so eat up!

4. Incorporate Healthy Complex Carbohydrates

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There is no need to fear carbs when they’re coming from “real,” whole-food sources! Complex carbs are essential for muscle growth, energy and also include important vitamins and minerals to support recovery. They break down slowly in the body, providing a steady source of fuel and also contain fiber, which aids in digestion and maintaining steady blood sugar levels. Some of my favorite complex carbs include sweet potatoes (especially Okinawan Purple sweet potatoes which are also extremely high in antioxidants), quinoa, and oatmeal. Other options to incorporate are whole grains (wild rice, buckwheat, bulgur, farro, etc), fruits, and starchy vegetables. Consuming these in the context of a balanced meal (protein, healthy fats, complex carbs, veggies) provides your body with the necessary fuel for your workouts, ensuring you have enough energy to perform exercises that target the glutes. (Source here.)

Related: 14 Superfoods that Sculpt a Flat Belly

5. Eat Enough

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Skipping meals and/or trying to cut back on macronutrients can hinder your progress. As you build more lean muscle, your basal metabolic rate increases and you require more calories. If you’re not fueling enough to support your training, your body will break down muscle rather than build it. This doesn’t mean going wild on processed foods and simple sugars which are more likely to promote fat storage and trigger inflammation, but instead, focus on whole, “real food” sources! (Source here.)

6. Stay Hydrated

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We all know that adequate hydration is vital for overall health, but did you know that it can also directly impact muscle tone and function? Water is essential for metabolic processes and helps transport nutrients to your muscles, crucial for growth and recovery. Dehydration can lead to muscle fatigue, reducing the effectiveness of your workouts. Drinking plenty of water throughout the day ensures that your muscles are well-hydrated and function optimally. A good rule of thumb is to aim for ½ your body weight in ounces of water per day. If you tend to forget to drink, I’d suggest setting alarm reminders on your phone until it becomes a habit! (Source here.)

7. Boost Magnesium Intake

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Magnesium is one of the main supplements that I recommend, and not just for nice glutes. When it comes to muscle formation, magnesium plays a key role in muscle function and energy production. It aids in muscle contraction and relaxation, which is vital during workouts targeting the glutes. If you don’t want to supplement, that’s fine! Foods rich in magnesium include almonds, spinach, black beans, and whole wheat. Adequate magnesium intake can enhance your exercise performance by improving muscle health and reducing the risk of cramps. (Source here.)

8. Incorporate Vitamin C Rich Foods

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You probably know Vitamin C’s role in immune function, but it is also crucial for the synthesis of collagen, a protein that helps maintain skin and muscle elasticity. This is particularly important for keeping the skin firm around your butt! Foods high in Vitamin C like oranges, strawberries, bell peppers, and broccoli can help in maintaining skin elasticity and muscle recovery, enhancing the firm appearance of your butt. (Source here.)

9. Focus on Iron-Rich Foods

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Iron is crucial for oxygen transport in the blood, which muscles need during exercise. Iron-rich foods like lean red meat, spinach, quinoa, and lentils can boost your endurance and performance during workouts, helping you work your glutes more effectively. If you’re consuming non-heme iron sources (any plant-based form), pair with a Vitamin C-rich food to increase absorption and double up on glute-firming benefits! (Source here.)

10. Zinc for Muscle Repair

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Zinc plays a critical role in muscle repair and growth as well as testosterone which is important for building muscle (no need to fear ladies, both men and women need testosterone). It’s involved in protein synthesis and cell division, both of which are necessary for muscle repair after workouts. Include zinc-rich foods like lean meats, seafood, pumpkin seeds, and lentils in your diet to support the repair and strengthening of butt muscles. Pumpkin seeds in Greek yogurt would make for a great post-workout snack to support muscle repair! (Source here.)

11. Balance Your Electrolytes

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Electrolytes such as sodium, potassium, calcium, and magnesium are vital for muscle function and hydration. They help regulate muscle contractions and prevent cramping, essential during glute workouts. Maintain electrolyte balance by consuming a varied diet, including fruits, vegetables, dairy, and, when necessary, electrolyte-enhanced water, especially after intense workouts. When using electrolyte-enhanced water/beverages, I’d avoid ones with added sugar. (Source here.)

12. Include B Vitamins

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B vitamins are essential for energy metabolism and muscle tone, and deficiencies can negatively impact both performance in the gym as well as recovery. Whole grains, eggs, dairy, lean meats, and green leafy vegetables are excellent sources of various B vitamins. They can help optimize energy use during exercise, making your workouts more effective. Vegans might benefit from taking a comprehensive B-Complex to get all B-Vitamins but some plant-based sources include fortified nutritional yeast (a favorite of mine for B12), dark leafy greens and chickpeas for B6, and beans, peas & lentils for B1. (Source here.)

Related: 5 Signs You Are Burning Fat, Not Muscle While Exercising

13. Antioxidant-Rich Foods

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Antioxidants fight oxidative stress and inflammation, which can occur after intense workouts. You don’t need to take additional antioxidants in supplemental form, as high doses can actually have negative effects, but incorporating them in amounts within RDA recommended does provide a host of benefits! Berries (especially wild blueberries which have 10x more antioxidants than conventional), dark chocolate, nuts, and green tea (like matcha) are rich in antioxidants and can aid in muscle recovery and inflammation reduction. Simply incorporate these ingredients into regular meals such as adding wild blueberries to oats or a protein shake, mixing cacao powder into your morning coffee. (Source here.)

14. Consistency is Key!

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With all of this (including the exercise component), consistency is key! We live in a time where there is a lot of instant gratification and our bodies don’t usually work that way! As cheesy as this may sound,think of it like nurturing a plant; just as a plant needs regular watering and sunlight to flourish, your muscles need a steady supply of nutrients to grow and strengthen. Following the tips above are like sunlight and water for your glutes. It’s not just about the occasional salad or protein shake; it's about making these healthy choices a regular part of your lifestyle.

15. Set Realistic Expectations

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Now, let's talk about timeframes. Rome wasn't built in a day, and similarly, transforming your butt takes time. Generally, you might start noticing changes in muscle tone and firmness within a few weeks of consistent nutrition and exercise. However, more significant transformations typically become evident over months. It's important to set realistic expectations and remember that everyone's body responds differently based on factors like genetics, starting fitness level, and overall lifestyle. So, keep at it, be patient, and trust the process. Your dedication will pay off in the long run! Reach out to a Dietitian if you need accountability, encouragement, and someone to tailor recommendations that are specific to your needs.

💪🔥Body Booster: Skipping meals or trying to cut back on macronutrients can hinder your progress. If you’re not fueling enough to support your training, your body will break down muscle rather than build it. Focus on whole, “real food” sources.

Nutrition & Diet

10 Functional Nutrition Strategies for Building Muscle and Losing Fat

Kat Best, nasm-cpt, ntp, bchn
By Kat Best, nasm-cpt, ntp, bchnJun 17, 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.
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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 a personal trainer and certified nutritionist, I have helped hundreds of individuals improve their quality of life through functional nutrition. From weight loss, building muscle, improving gut health and reducing stress/anxiety, I have seen the power that just a few nutritional changes can make on an individual's life.

“Functional nutrition” is about eating a diet that supplies your body with the best raw materials, aka nutrients, to work with to function at its best. It prioritizes eating a diet full of nutrient-dense unprocessed foods combined with healthy lifestyle habits to promote overall health and wellness.

Functional nutrition aims to target the root cause of underlying health issues instead of just the symptoms. Food intolerances, vitamin deficiencies, gut dysbiosis, blood sugar imbalance, and hormone imbalance are some common areas that functional nutrition will target and support through diet and lifestyle habits.

With all that in mind, here are 11 different strategies that can help transform your body.

1. Probiotics Can Improve Digestion

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Strategy: Eat 1 serving of a probiotic-rich food daily to support a balanced gut microbiota. Kefir, plain yogurt, fermented kimchi, sauerkraut, miso and kombucha are some great options.

Changes: Probiotics can improve digestion and allow the body to absorb nutrients better. Absorption is a key part of feeling good and noticeable changes can include increased energy levels, reduced bloating and gas, regular bowel movements and glowing skin.

Top 10 Superfoods Every Man Should Eat for the Best Body

2. Pairing Carbs With Proteins and/or Fats Leads to Steadier Energy Levels

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Strategy: Avoid eating any carbohydrate “naked” and pair it with a protein, a fat or both. For example, instead of eating an apple, add an ounce of walnuts, a few turkey slices or some cottage cheese alongside it.

Changes: The act of pairing a carbohydrate with either a fat or a protein source will result in steadier energy levels throughout the day which has a huge impact on performance and quality of life. Including protein or fat with carbohydrates can also enhance satiety and help control appetite, which helps any weight loss or weight management goal.

Top 10 Superfoods Every Woman Should Eat for the Best Body

3. High Protein Meals Stimulate Muscle Protein Synthesis

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Strategy: Eat at least 30g of quality protein at every meal, about 3-4 hours apart. Quality protein sources include chicken, beef, fish, shellfish, egg, greek yogurt, protein powder and cottage cheese. Use your palm as a rough measure for 1 serving of meat or fish. Eat 1-2 servings per meal.⁠

Changes: Eating 30g of protein throughout the day will stimulate muscle protein synthesis (MPS), the process by which the body builds and repairs muscle tissue. This combined with resistance training will lead to an increase in lean muscle mass, faster recovery from exercise and enhanced performance.

4. Eat This Minimum of Fiber to Feel Fuller, Longer

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Strategy: Eat a minimum of 25g fiber per day from soluble and insoluble sources like chia seeds, avocado, ground flaxseed, artichokes, berries and beans.

Changes: Fiber adds bulk to the stool which improves bowel regularity and reduces constipation, which are important for a healthy digestive system. Fiber also helps slow the absorption of sugar while increasing satiety and fullness, which ultimately help weight management. A higher fiber intake is an important part of a healthy diet, especially if weight loss is the goal.

5. Practice Mindful Eating to Prevent Bloating

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Strategy: Practice mindful eating by taking at least 20 minutes to eat an entire meal and chewing every bit of food until liquid (about 30 times) before swallowing. Chewing food thoroughly is the first step of the digestive process and as we chew, an enzyme called amylase is secreted to help break down carbohydrates.

Changes: Following this chewing method can help reduce acid reflux and bloating after eating. The mechanical breakdown of food during chewing helps to mix it with saliva, promoting better digestion which can reduce bloating, indigestion, GERD and even overeating.

This is the #1 Carb You Could Eat For Your Body

6. Drink Half Your Body Weight in Ounces of Water For Healthier Skin

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Strategy: Drink half your body weight in ounces of water. For example, if you are 150 pounds, aim for 75 ounces per pay. If you exercise, add an additional 20 ounces of water. Pro tip: Start the day with 15-20 ounces of water before any food or coffee in the morning to jump start your intake for the day.

Changes: It only takes a 2% drop in body water to cause dehydration symptoms like headaches, irritability, fatigue, cramps, joint pain, constipation and heartburn. Staying adequately hydrated can lead to various positive physical changes from increased energy levels, better cognitive function to healthier skin and hair.

7. Increase Food Sources of Omega-3s for Anti-Inflammatory Properties

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Strategy: Increase intake of food sources rich in omega-3 fatty acid. Great options include fatty fish such as salmon, mackerel, and sardines and plant-based options like flaxseeds, chia seeds, and walnuts. Consider taking omega-3 supplements if dietary needs are not being met.

Changes: Omega-3 fatty acids have a powerful anti-inflammatory effect on the body which impacts every bodily system. Increasing omega-3s can have a profound effect on pain management which correlates with increased performance and recovery from workouts. After eating more omega-3s, one may notice improved mood and better cognition as well.

I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

8. Reduce Processed Foods For Better Health

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Strategy: Reduce the intake of highly processed foods and aim to eat nutrient-dense whole foods around 80% of the time.

Changes: Highly processed foods contain added sugars, unhealthy fats, and numerous artificial additives, while lacking essential nutrients and high intake can lead to poor health and development of chronic disease. Eating more whole foods supplies the body with ample nutrients to prevent nutrient deficiencies, regulate blood sugar levels and increase overall vitality.

9. Increasing Antioxidants Will Improve Immune Function

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Strategy: Eat a variety of vegetables and fruits every day, aiming for 3 1-cup servings minimum. To help with variety, think about colors of the rainbow and try to get a mix of all colors on your plate. For example, iIf you notice a lot of your choices are the color green, look for some red or yellow to add in.

Changes: Eating a variety of vegetables and fruits is beneficial because they are rich in essential nutrients, fiber, antioxidants, and phytochemicals. Antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation, and potentially lowering the risk of chronic disease. Eating more vegetables and fruits has an impact on immune function as well so an individual may experience less illness and better overall health with more diversity in their diet.

Related: I Got Rid of Stubborn Belly Fat With These 3 Exercises

10. Increasing Vitamin D and Sunshine Will Boost Mood

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Strategy: Getting outside for at least 20 minutes is not a nutrition-specific strategy, but it is so crucial for optimal functioning and will enhance any functional nutrition strategy above. Sun exposure is ideal, but even some fresh air and a small walk is enough to feel the benefits.

Changes: Spending more time outside can increase Vitamin D levels which touches on every function of the body from energy levels, to metabolism to bone health. Connecting with nature is proven to boost mood, reduce anxiety, increase overall positivity and even improve attention span.

💪🔥Body Booster: Avoid eating any carbohydrate “naked” and pair it with a protein, a fat or both.

Kat Best is 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
Fitness & Workouts

13 Tips That Took This Coach From 30% to 10% Body Fat

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Copyright Jump Rope Dudes/YouTube
Christopher Roback
By Christopher RobackDec 05, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Ever look in the mirror and wonder how you got here? You're active, maybe even a former athlete, but somehow that belly just won't budge. You're not alone. Dan from Jump Rope Dudes knows exactly how you feel—he was there too, 70 pounds heavier, before discovering the power of consistent, intentional fitness. Now, with 1.3M YouTube subscribers watching his journey, he's helping others transform their lives through simple, effective workout strategies. Ready to learn the secrets to sustainable fat loss? Let's break down exactly what you need to know.

Set Realistic Time Expectations

"Going from 30% to 10% body fat is definitely doable within nine to 12 months," Dan explains in his post. He emphasizes that while some younger individuals might achieve results in six months, anything faster isn't healthy or sustainable. "Give yourself about a year to do this and be patient and just know this is not going to happen overnight," he advises. The key is understanding that transformation takes time, but it doesn't need to take forever.

Start Tracking Your Food

"This is the most important thing. If you don't do this step, you're not going to go from 30% to 10% and you're just going to have a tough time losing weight," Dan states firmly. He recommends using a nutrition calculator to determine your daily caloric needs and tracking everything with MyFitnessPal. "Don't worry so much about eating the perfect diet right away," he adds, "but start tracking your food and try to stay within this calorie range."

Monitor Your Progress Weekly

Consistency in tracking is crucial. "Start taking pictures of yourself in the mirror once a week at the same time," Dan recommends. He suggests choosing a specific day and time, explaining that "our bodies can lose and gain a bunch of weight, there's a lot of factors with water, sunlight, just the way you look in the mirror that could throw that off." Combined with weekly weigh-ins, this helps you make informed adjustments to your plan.

Master Your Maintenance Numbers

Understanding your personal calorie thresholds is vital. Dan shares his experience: "I've noticed through 10 years of just paying attention to my calories, if I eat in a range of 2,800 to like 3000 calories per day, I'm pretty much going to stay exactly the same." He explains that finding your maintenance, deficit, and surplus numbers helps you make strategic decisions about your nutrition.

Prioritize Resistance Training

"You must start doing resistance training," Dan insists, whether through bodyweight exercises or weightlifting. He explains that this not only improves aesthetics but also increases your metabolic rate: "The more muscle you add, the more calories that muscle requires in order to maintain itself. So essentially, you can start to eat more while still staying lean."

RELATED: She Tried The Blue Zone Diet For 7 Days And Discovered A Surprising Truth

Embrace Daily Movement

Beyond structured workouts, Dan emphasizes the importance of regular movement: "Just walk. It burns extra calories. You don't even have to think about it." He explains that relying solely on short workout sessions isn't enough: "If you're just solely relying on your 30, 45-minute workout to create a calorie deficit, it's going to be a lot harder."

Add High-Intensity Jump Rope

Dan advocates for jump rope training, particularly using heavy ropes in a high-intensity interval format. "When you see a sprinter's physique, which they're doing all out, getting their heart rate up and then stopping and then all out, getting their heart rate up and stopping, their physiques are amazing, they're muscular, they're lean," he observes, contrasting this with the typically leaner build of long-distance runners.

Minimize Alcohol Consumption

"Stop getting wasted. Just simple as that," Dan states bluntly. He explains that alcohol not only adds empty calories but also leads to poor food choices: "When you get drunk, you tend to make bad food decisions or you just start to get a little bit like, you know what? Eating a whole pizza doesn't sound that bad." For optimal results, he recommends either eliminating alcohol or significantly reducing consumption.

Focus on Whole Foods

"Stop eating processed foods, just stop it," Dan emphasizes. He particularly warns against carbohydrate-rich processed foods that can trigger cravings. Instead, he recommends focusing on "real food, fruits, meats, fish nuts, eggs, veggies as well, and green juice." This approach helps make fat loss more manageable and sustainable.

RELATED: 30 Days of 30g Protein Meals From a Top Dietitian

Develop a Winner's Mindset

" Weight loss is a little bit physical, but it's mostly mental," Dan shares. He encourages readers to stop viewing the process as a series of sacrifices: "If you continually tell yourself that if you get to 10% body fat, that's going to involve cutting out a bunch of things, your life's going to suck... your motivation to lose that body fat is not going to be there." Instead, focus on patience and consistency, celebrating small victories along the way.

The Science Behind Protein and Fat Loss

The role of protein in your transformation journey cannot be overstated. According to the Cleveland Clinic, "athletes and heavy exercisers should consume 1 to 1.5 grams of protein per pound of their goal weight." This becomes especially important when you're cutting calories. The Mayo Clinic explains why protein is so effective: it "decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction." For best results, WebMD recommends "aiming for 25 to 30 grams of protein in each meal" to maintain muscle mass while losing fat.

Time Your Meals for Maximum Results

Timing isn't just about when you exercise—it's about when you eat too. Research from the National Institutes of Health shows that "consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health."

This is particularly important in the evening, as they note that "eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues." The Mayo Clinic specifically recommends "consuming at least 30 grams of protein at breakfast" to enhance feelings of fullness and aid in weight management.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Set Sustainable Goals for Long-Term Success

While Dan's approach emphasizes patience, scientific research backs this up. According to the Mayo Clinic, "a safe and sustainable rate of weight loss is 1 to 2 pounds per week." The National Weight Control Registry offers encouraging statistics: "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." The key factors for success include regular physical activity, consistent eating patterns, and ongoing self-monitoring—exactly the habits Dan advocates for in his approach. The Harvard Health team adds that high-fiber foods are crucial for success, recommending "25-30 grams of fiber daily" to help control hunger and prevent overeating during your transformation journey. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

9 Ways to Eat to Look Like a Cover Model

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Jack Symons, msc applied sports nutrition
By Jack Symons, msc applied sports nutritionAug 17, 2024
Jack Symons, msc applied sports nutrition
Founder & Head Coach, Rival Fitness | Online Coaching Expert
Jack Symons has nearly a decade of experience transforming average Joes into cover models, boasting over 1000+ ...
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✓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.

When trying to get a cover model physique, things go a notch above just getting lean or a "beach-body physique." Cover models in my opinion are as shredded as you can get without going into the realms of bodybuilding. So it's safe to say the first factor is understanding the feat you're going to take on, and realizing why so few people are really lean year round, if at all.

It's hard! You WILL be dieting for a prolonged period of time; You WILL have to be hungry fairly frequently; You WILL have to give up the "fun" foods (despite what your favorite influencer says); and You WILL have to do lots of cardio and steps. This is not a healthy, long-term way of life. That said, here are 11 ways to look like a cover model.

Consider Your Nutrients

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When it comes to diet the best approach is to start eating whole foods, plenty of vegetables, stuff that is packed with micronutrients... You will be depleting your body to quite a large extent, so making sure you're getting nutrients in for me is an absolute must. Additionally things like vegetables are key for keeping you mechanically full (volume of food filling you up).

Food swaps become increasingly important, and being smart with the choices you make is vital to the long term approach, for example, when dieting, I get rid of pasta and rice completely... not because they're bad at all, but because something like a potato is far more filling and satiating than rice.

The majority of a photoshoot diet isn't too dissimilar from your regular diet, but the degree to which you need to be accurate becomes so much more important.

Protein is King

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Protein is critical to retaining muscle mass, and a calorie deficit is held consistently. Outside of that, everything else is essential, but without these two factors, you won't get far. The issue most people face is they set a deficit for X calories when they weigh X Lbs... and over time, as they lose weight, they don't adjust the deficit to be appropriate for their new weight. When you weigh Y Lbs, and you're lighter, you need to consume fewer calories than you did when you started.

When it comes to protein, you want to ensure you are eating a healthy amount. I generally find that eating just slightly over 1g per lb of body weight works well for me. The majority of the literature we have says you don't need to eat that much. Still, anecdotally, with the majority of clients and me, when that protein intake is high, it makes things easier, too, and minimizes the risk of muscle loss.

Supplementation

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In the scenario of getting very lean you're putting your immune system in a bit of a weaker position, I recommend some vitamin supplements to help through the process (ideally you want to have a blood test done, pre & during your cut, to assess what you need). In general though a multi-vitamin, Omega-3 and Vitamin C are commonly used.

Creatine

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Although a supplement, I have given this it's own place as I truly believe this is really key to helping retain extra muscle mass and get more out of workouts when you are more depleted. Just be careful if you start taking this when you begin cutting down, as it will cause water retention inside the muscles (this is a good thing, this will NOT make you look "watery"), but this will influence scale weight. Ideally get onto this a number of weeks prior to starting.

Sugar-Free Drinks & Sauces

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These make the less "fun foods" a bit more fun, and give you something tasty to drink. I am a massive fan of using these during cuts.

Caffeine and Fasting

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Fasting.. is it a magic bullet? Nope, you will lose the same fat as you would do if you didn't fast. However, if you're like me, once you start eating, you're hungry all day. I personally find fasting helps me condense my eating window and enjoy a larger meal in the evening when I'm most hungry. Caffeine first thing (black coffee) can help to blunt hunger signals. Some people however find fasting can actually make them go the wrong way and binge when they do eat. So it's worthwhile trying, but see what works for you!

Hydrate

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You probably aren't drinking enough water as it is, make sure when cutting to keep well hydrated, to feel fuller and sharper.

Learn to Get Comfortable With Hunger

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You will be hungry at times, it's unavoidable, but nowadays people have an internal panic at the first sign of mild hunger and stuff their faces. Next time you get hungry, take a moment to "send your mind into your belly" and ask yourself "Am I really hungry? Or do I just want some food?" or "Am I THAT hungry right now?" Often the answer is actually yes I'm hungry but I'm not going to keel over and die. Get comfortable with being a little hungry and it makes your journey 10x easier.

Related: 11 Strength-Building Secrets From a Pro Coach

Protein Cakes

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Here's a quick recipe that'll add a big dose of protein in minutes: Take 250g of plain or Greek yogurt, 50g protein powder, 70g(ish) of self-raising flour and 1 tsp baking powder. Mix in a bowl to make a sticky dough. Flatten out on baking paper in an air fryer and cook for 8 mins till crispy. Flip, cook for 8 mins (ish) until the other side is crispy. Drizzle 0-Kcal chocolate sauce on top. Thank me later.

You should end up with a doughy, bready, warm gooey, crispy protein cake! If you've done it right, it won't be dry like all the other protein recipes out there.

It's Going to Be Tough

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It's tough to get this lean and it will test your mentally 100%. You just need to focus on getting that day done. If something messes up you need to adopt a mindset of "okay how do i fix this" I was doing cardio during one of my preps on my bike at home, and the pedal broke. Instead of packing it in for the day, I had another 30 mins to complete, I went straight out on a run to get the session finished. People love to find excuses but you have to get out of that mindset.

Getting cover model lean is also quite a selfish thing to do in some senses. You will have to give up meals out and enjoying food with other people, you absolutely will have to give up booze. It can change your life for the better, but you must be prepared for things to change.

Another trick is buying yourself an exercise bike like I did, you can usually pick them up on Facebook marketplace for £20-30, and use them daily first thing for 20-30 mins with a coffee in the morning, by the time you actually start your day you're miles ahead of where you need to be! Once you're done prepping, you can usually flog them again on the marketplace for the same price. I actually made a profit on one of my ones.

Finally, speak to those around you, let them know you're doing what you're doing and keep them in the loop, things are so much easier when those around you are on your side and not left questioning and frustrated by your strange actions.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Don't Stay on a Cover Model Diet Long-Term. It's Not Healthy.

Depressed and sad young woman in kitchenShutterstock/Jiri Miklo

Truthfully I actually think a cover model physique isn't the healthiest thing you can do for yourself. It's incredible to see what you can achieve, and I do believe everyone should do it once, but getting THAT lean just isn't sustainable for a happy and healthy life. You're better off getting down to a fairly lean state where you can kind of see abs, but not completely. That way you can actually enjoy your life and eating and social events with people around you and not be meticulously worrying over the kcals in a meal or trying to track calories in a restaurant, or bringing a tupperware of your own food from home.

Sustainability is key when it comes to dieting and being Cheesegrater abs lean year round absolutely is not a healthy or sustainable desire for 95% of the population... those who are, either have extremely high outputs in their jobs or activities, or are using a little somethin' somethin' extra which DEFINITELY isn't good for you.

💪🔥Body Booster: Prioritize nutrient-dense foods like vegetables for fullness and health during dieting. And if you enjoyed this article don't miss 11 Ways Women Can Lose Weight and Keep it Off for Good.

Jack Symons is the founder & head coach of Rival Fitness.

Nutrition & Diet

3 Reasons Why You Are Bulky Instead of Toned

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​Unrealistic Expectations
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Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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.

Have you been dieting and spending time in the gym, but are starting to feel bulk? You might be making a common mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new Instagram post, she breaks down the reason why you might not be achieving the toned look you desire.

“I hate to break it to you, but…What makes a woman appear ‘bulky’ 99% of the time is 🥁… consuming more calories than her body needs. The women you see in their late 30s and beyond who look ‘toned’? They prioritize protein like it’s their job and aren’t afraid of lifting heavy.

According to Sarah, achieving a “toned” look means having: “A moderate to low amount of body fat” and “A healthy amount of muscle tissue.” And “muscle isn’t built by accident,” she says, noting that it requires “Consistent strength training” and “Adequate protein intake.”

“In my experience assessing clients’ food logs, I’ve noticed patterns that inadvertently lead to an undesired ‘bulky’ appearance,” she continues. The first one? “Fearing carbs but loading up on ‘healthy fats’,” she says. “There are only two other macronutrients besides protein: carbs & fats. Women who fear carbs often end up in a caloric surplus from fats (think nuts, flaxseeds, almond flour, coconut oil).”

Neglecting Satiety

Next is neglecting satiety. “Trying to eat as little as possible is not a winning strategy for that ‘toned’ physique, as it will inevitably result in overconsumption of calories. Want to feel more full without being in a calorie surplus? Lean protein & fiber-rich foods are key,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Misunderstanding Protein Density & Quality

The third reason is the misunderstanding of protein density and quality. “Not all protein sources are created equal,” she writes.

Don’t Undereat

She offers solutions to optimize calorie and protein intake, starting with undereating. “Stop trying to eat as little as possible: Focus on foods that help you feel more full and build muscle!” she writes.

Balance Macronutrients

Next, make sure to balance macronutrients. “Ensure each meal contains a balance of protein, healthy fats, and complex carbohydrates to promote satiety and muscle maintenance,” she writes.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Prioritize Protein

Prioritize protein. “Aim for a minimum protein intake between 0.8–1 grams per lb of body weight daily to support muscle synthesis and maintenance,” she says.

Distribute Protein Intake

Make sure you are distributing protein intake as well. “Spread protein consumption evenly across meals to maximize muscle protein synthesis & satiety throughout the day,” she suggests.

Balance Nutrition with Exercise

Don’t forget about movement. “Remember, achieving a toned physique is about creating a sustainable balance between nutrition and exercise,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Non-Negotiable Morning Stretches

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3 Simple Stretches Made This Coach More Flexible in 2 Weeks
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Christopher Roback
By Christopher RobackMar 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

We've all experienced those mornings – waking up feeling stiff, tired, and perhaps a bit cranky. As yoga expert Liv explains, "When we wake up in the mornings, our bodies can feel quite stiff, a little lethargic, and often a little cranky too." Adding simple stretches to your morning routine can dramatically change how you feel both physically and mentally.

Meet the expert

Liv is dedicated to helping people become strong and flexible through mobility-based strength training and yoga. She's the creator of The Yoga Rebel Method, which uniquely combines strength training with yoga principles. With over 500K YouTube subscribers, Liv has guided countless people toward better mobility and flexibility. Try these three essential stretches she recommends and experience the difference they can make to your entire day.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The science behind morning stretches

Why are these particular stretches so effective? According to Liv, it's about more than just loosening tight muscles. "Our bodies have natural instincts for survival, which lead us to want to protect our vital organs like our lungs, like our heart. It's why we often sleep curled up in a small ball." These targeted stretches help counteract this protective position and trigger your body's natural energy systems.

The morning energy boost

These stretches work on a biological level to increase alertness. "When we expose these vital organs in something like a chest and abdominal stretch, our body senses a slight increase in vulnerability and this activates our nervous system," Liv explains in her post. This gentle activation provides "a natural energy boost and a sense of alertness through increased production of adrenaline." It's a clever way to harness your body's built-in energy systems.

Stretch 1: Camel Pose Sweeps

Yoga,Instructor,camel, pose Ustrasana, asana,

This dynamic stretch specifically targets your hip flexors, abdominals, chest, and shoulders – all areas that typically tighten overnight. To perform it, Liv instructs: "Come to sit onto your heels, toes tucked under, and take your knees a little wider than your hips. From here, take one hand to your heel and then sweep the other arm up towards the sky as you lift your hips off of your heels."

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Perfecting the Camel Pose Sweep

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The key to making this stretch effective is in the details. Liv advises, "Tuck your tailbone under and squeeze your bum as you rise. Press the chest up towards the sky and turn your gaze slightly off towards one side." Then return to center and repeat on the other side. "Spend around 30 seconds moving from side to side," she recommends, emphasizing that this is a dynamic stretch to be performed with control and awareness.

Stretch 2: Alternating Lunges and Hamstring Stretches

Fitness woman doing lunges exercises for leg muscle workout training in gym.Top 11 Exercises for Leaner, Stronger, Firmer LegsShutterstock

This second essential stretch addresses the notoriously tight morning hamstrings while maintaining the chest-opening benefits of the first stretch. "Bring yourself into a low lunge position with the back knee on the floor and the toes tucked," Liv explains. The proper form is crucial here for your safety and effectiveness.

Lunge to Hamstring Technique

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Liv emphasizes a specific technique for this movement: "Keeping the tailbone softly tucked under in the lunge is really important to look after your lower back and to actually be able to stretch your hip muscles, so don't forget this point." From the lunge position, "Use a nice big breath in as you lift the chest and let your arms open up like goalposts, pressing the pelvis forwards and down as you do."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Hamstring Stretch Transition

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Completing this stretch sequence requires a smooth transition. "From there, shift your hips back to sit onto your back heel, straightening out the front leg," Liv instructs. She notes that "How upright you remain with your torso will depend on how flexible your hamstrings are." Alternate between the lunge and hamstring stretch about eight times before switching sides.

Stretch 3: Seated Twist with Arm Reaches

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The final essential stretch in Liv's morning routine adds side body opening to complete your morning energy boost. "Come to sit onto the floor with one leg straight out in front of you and the other bent, foot towards your inner thigh," Liv explains. This position creates the foundation for an effective twist and side stretch combination.

The Twist and Lift

woman engages in a side stretch while seated on a yoga mat during an outdoor exercise session. This image reflects the balance between strength and flexibility in modern fitness practices.

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From the seated position, "twist the body off towards the side of your bent leg and place a hand behind you onto the floor," says Liv. Then, "As you take a nice deep breath in, lift your hips off of the floor as you circle the arm up and overhead." This movement creates a powerful opening through the side body while engaging your core.

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Flowing with Your Breath

The rhythm of breath is crucial to making this stretch effective. "Similarly to before, think of slightly tucking the tailbone under, engaging your bum muscles and pressing that chest towards the sky," Liv advises. Then, "use a breath out to sit your bum back to the floor." She emphasizes that "Following your breath will make these movements a little easier."

The Importance of Consistency

Liv concludes with an important reminder about flexibility training: "When it comes to improving your flexibility, little and often is a far more effective approach than sporadic longer sessions every now and again." These three non-negotiable stretches provide maximum benefit in minimum time – perfect for establishing a sustainable morning routine that transforms how you start each day.

Your Morning Transformation

By incorporating these three expert-recommended stretches into your morning routine, you'll notice both immediate and long-term benefits. You'll start your day with increased energy, better mobility, and a clearer mind. As Liv explains, stretching also gives "your body a dose of endorphins, the happiness hormone, to set you off with a positive start." Begin tomorrow with these stretches and feel the difference for yourself. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

This Workout Has Sarah Michelle Gellar Looking Fitter at 47 Than 27

SANTA MONICA, USA. February 07, 2025: Sarah Michelle Gellar at the Critics Choice Awards 2025.
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Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
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Sarah Michelle Gellar is living, breathing proof that 40s are the new 20s. The Buffy the Vampire Slayer star looks fitter at 47 than she did at 27, showing off her flat abs and toned body in Alo exercise sets all over Instagram. Her new trainer might have something to do with her body glow-up. The actress recently started working out with Coach Brach Gould, who also trains Harry Styles and Christina Milian. Here are the exercises she is doing and some other details about her approach to diet and exercise

What Her Trainer Says

Gould recently shared a video of their workout routine on Instagram. “I’ve been working with Sarah for over 6 months now and all I can say is how impressive her progress has been! She’s become stronger, fitter and more mobile by us just sticking to a programme and working on fundamentals. No fancy stuff, just consistent exercises with hard work! So proud of you!!!” he captioned it.

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These Are the Exercises She Does

In the clip, the two train at the Alo studio in Los Angeles, doing a variety of exercises:

  • Half Kneeling High Cable Pulls
  • Single Arm Kettlebell Farmers Walks with High Knee
  • Single Arm Dumbbell Lunges
  • Stability Ball Planks
  • Plate Weighed Side Steps
  • Side-to-side Medicine Ball Slams
  • Assault bike cardio.

She Has Workout Buddies

In another Instagram video, Gellar reveals that she is a fan of the workout buddy system. “It’s true what they say… girlfriends and exercise are good for your mental health. Just missing @madelyncline … and @jennkaytin …. and @samlansky …. and @realfreddieprinze,” she captioned the clip, also taken at the Alo gym.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

She Fuels Up on Green Juice Prior to Working Out

Gellar is a fan of fresh green juice. "I go every weekend to the farmers market and I get fresh kale, spinach, celery, and lettuces and I blend it all together," she told Who What Wear. "That's my favorite thing before I work out.”

Outdoor Activities

When she isn’t int he gym, she stays active outdoors. "I chase two children around which is the best recipe to stay active as they're so active," she told Body+Soul. "I'm very fortunate that I live in a climate that's beautiful year around and I try to take advantage of being outside, whether it's hiking or going to the beach and swimming and surfing. I prefer all those great outdoor activities than indoor activities – although I do love yoga. If we do yoga on the beach then I'm really happy." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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