16 Simple Fat-Burning Exercises for Effective Weight Loss

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        16 Simple Exercises for Weight Loss From a Former Olympian
    These workouts are effective and efficient for burning fat.
By Samantha ClaytonMay 16, 2024
Samantha Clayton
Former Olympic athlete for Great Britain, specializes in creating and leading corporate wellness programs and group ...
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   FACT CHECKED BY
   Christopher Roback
samanthaclaytonfitness/Instagram
By Samantha ClaytonMay 16, 2024
Samantha Clayton
Former Olympic athlete for Great Britain, specializes in creating and leading corporate wellness programs and group ...
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Fitness & Workouts
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        6 Best Exercises for Burning Fat
    

        This Is Exactly How to Lose Body Fat This Year
    
Weight loss is primarily accomplished through controlling the diet, finding balance with the consumption of nutrient-dense foods, and avoiding overconsumption based on what your body needs for the day. Excess caloric intake is stored as fat as a survival mechanism of the body, and over time, overconsumption leads to weight gain, with every 3,500 calories of energy consumed equating to 1lb of body weight. So, exercise number 1 is to exercise control over what you consume each day, limit refined sugars and empty non-nutritional foods, and meet your personal caloric intake. The great news is that physical exercise is a fantastic mechanism for burning additional calories. Here are 20 exercise tips to help you tone up on the weight loss journey.
Muscle Building Moves
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Building muscle is the secret weapon for weight loss because lean body mass burns additional calories so this is a sustainable approach to long term success. Exercise that targets large muscle groups gets you more bang for your effort.
Muscle Building Moves: Squats
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What it does: Squats engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and lower back, promoting overall lower body strength and development.
Why it works: Squats are a compound movement, meaning they recruit several large muscle groups simultaneously, leading to increased calorie burn and muscle growth.
How many to do: Aim for 3 sets of 10-12 reps to start, adjusting weight and reps as needed to challenge your muscles effectively.
Muscle Building Moves: Lunges
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What it does: Lunges primarily target the quadriceps, hamstrings, and glutes while also engaging the core for stability.
Why it works: Like squats, lunges are a compound exercise that recruits multiple muscle groups, contributing to calorie burn and muscle development.
How many to do: Start with 3 sets of 10-12 reps per leg, gradually increasing intensity by adding weights or variations like walking lunges.
Muscle Building Moves: Push-Ups
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What it does: Push-ups strengthen the chest, shoulders, triceps, and core muscles.
Why it works: Push-ups are a fundamental bodyweight exercise that effectively engages multiple upper body muscle groups, contributing to increased muscle mass and calorie expenditure.
How many to do: Aim for three sets of 8-12 reps, focusing on maintaining proper form throughout each repetition.
RELATED:15 Food Swaps That Will Save You Hundreds of Calories a Day and Help You Lose Weight
Muscle Building Moves: Lat Pull Downs
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What it does: Lat pull downs primarily target the latissimus dorsi muscles of the back, along with the biceps and shoulders.
Why it works: This exercise helps develop upper body strength and muscle definition, contributing to overall calorie burn and metabolic rate.
How many to do: Perform 3 sets of 8-12 reps, adjusting the weight to ensure proper form and challenge for each set.
Muscle Building Moves: Chest Press
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What it does: Chest press exercises target the pectoral muscles, shoulders, and triceps.
Why it works: By focusing on the chest and upper body, chest presses help build muscle mass and strength, increasing overall calorie expenditure during and after workouts.
How many to do: Start with 3 sets of 8-12 reps, gradually increasing weight as your strength improves.
Cardio with Muscle Focus
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Doing steady state cardio with a muscle build focus can be achieved with resistance. Here are some of my favorites.
Cardio with Muscle Focus: Treadmill Steep Incline
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What it does: Walking or running on a treadmill with a steep incline engages the lower body muscles, particularly the glutes, hamstrings, and calves, while also increasing cardiovascular endurance.
Why it works: The steep incline adds resistance, intensifies the workout and increases calorie burn compared to flat-surface cardio.
How many to do: Aim for 20-30 minutes of incline treadmill walking or running as part of your cardio routine, adjusting speed and incline to maintain the challenge.
Cardio with Muscle Focus: Stair Stepper
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What it does: The stair stepper simulates climbing stairs, targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also providing a cardiovascular workout.
Why it works: Stepping against resistance challenges the leg muscles and elevates heart rate, leading to calorie burn and improved endurance.
How many to do: Incorporate 20-30 minutes of stair stepper workouts into your routine, gradually increasing duration or intensity as fitness improves.
RELATED:9 People Share Their Proven Strategies for Losing Over 40 Pounds
Cardio with Muscle Focus: Walking the Real Stairs
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What it does: Walking or running up stairs engages the lower body muscles similar to the stair stepper, providing a cardiovascular and strength-building workout.
Why it works: Stair climbing targets multiple muscle groups while also elevating heart rate, making it an effective calorie-burning exercise.
How many to do: Incorporate stair climbing into your routine by using stairs instead of elevators whenever possible or dedicating 20-30 minutes to stair climbing workouts.
Cardio with Muscle Focus: Hike Uphill
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What it does: Uphill hiking engages the leg muscles, core, and cardiovascular system, providing a full-body workout while also improving balance and coordination.
Why it works: Hiking uphill against gravity increases resistance, challenges muscles, and burns more calories than flat terrain.
How many to do: Aim for 60-90 minutes of uphill hiking per session, gradually increasing duration or difficulty as fitness improves.
Cardio with Muscle Focus: Running Fast
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What it does: Sprinting involves explosive, high-intensity bursts of running, primarily targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core and upper body for stability.
Why it works: Sprinting elevates heart rate and metabolism, leading to significant calorie burn during and after exercise, while also promoting muscle development and power.
How many to do: Incorporate sprint intervals into your cardio routine, such as alternating between 30 seconds of sprinting and 60 seconds of walking or jogging, for a total of 10-15 minutes per session. Adjust intensity and duration based on fitness level and goals.
Slow and Steady, Low Impact Workouts
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You can get a nice slow calorie burn with some classic favorites, because of the low impact steady nature you need to put in time on the clock. 45 minutes or more is a good starting point for slow and steady moves.
RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic
Slow and Steady: Swimming
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What it does: Swimming engages various muscle groups throughout the body, providing a low-impact cardiovascular workout while also building strength and endurance.
Why it works: The resistance of water challenges muscles while the rhythmic movements increase heart rate, promoting calorie burn and overall fitness.
How many to do: Aim for 45-60 minutes of swimming per session, adjusting intensity and strokes to maintain challenge and enjoyment.
Slow and Steady: Long Walk/Run
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What it does: Walking or running for an extended period targets the lower body muscles and cardiovascular system, providing a steady calorie burn and endurance challenge.
Why it works: Long-duration aerobic exercise promotes fat oxidation and improves cardiovascular health, contributing to weight loss and overall fitness.
How many to do: Dedicate at least 45 minutes to an hour for long walks or runs, gradually increasing duration or distance as fitness improves.
Slow and Steady: Step Class
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What it does: Step classes involve choreographed routines using a raised platform, targeting the lower body muscles and cardiovascular system while improving coordination and agility.
Why it works: The repetitive stepping motions elevate heart rate and engage leg muscles, providing a fun and effective calorie-burning workout.
How many to do: Participate in 45-60 minute step classes, following the instructor's cues for intensity and duration.
Slow and Steady: Spin Class
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What it does: Spin classes involve stationary cycling with varying resistance levels and speeds, targeting the leg muscles and cardiovascular system while providing a high-intensity, low-impact workout.
Why it works: Cycling against resistance challenges leg muscles and elevates heart rate, promoting calorie burn and endurance while minimizing the impact on joints.
How many to do: Attend 45-60 minute spin classes, adjusting resistance and speed to match fitness level and goals.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Rowing
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What it does: Rowing engages the legs, core, back, and arms, providing a full-body cardiovascular and strength-building workout.
Why it works: Rowing against resistance challenges muscles and elevates heart rate, leading to calorie burn and improved cardiovascular health.
How many to do: Aim for 20-30 minutes of rowing per session, adjusting resistance and stroke rate to maintain challenge and intensity.
High Intensity Intervals
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There are a few ways to get the calorie burn. High intense moves burn primarily readily available carbs/sugars and glycogen stores in the body, however the post exercise oxygen debt recovery burns some good old fat stores.
High Intensity Intervals: Tabata
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What it does: Tabata involves mixing rest intervals with periods of high-intensity work, promoting calorie burn and cardiovascular fitness in a short amount of time.
Why it works: The intense bursts of exercise elevate heart rate and metabolism, leading to significant calorie burn during and after the workout, while the brief rest periods allow for recovery.
How many to do: Perform Tabata intervals consisting of 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeating for a total of 4 minutes per exercise. Choose exercises like box jumps, jump rope, banded squats, reverse lunge skips, and jumping jacks for maximum effectiveness.
RELATED: 20 Incredible Ozempic Success Stories of All Time
Don’t Forget About Diet
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The best way to lose weight is to be consistent with your exercise routine and focusing your nutrition especially on what you need to eat before – during and after your workout to best support the body’s energy needs and recovery. Walking away from unhealthy snacks is a great place to start.
💪🔥Body Booster:To achieve sustainable weight loss, focus on building muscle through exercises that target large muscle groups. Increasing your lean body mass will help you burn more calories in the long run.
Samantha Clayton is a certified fitness trainer, personal and group trainer, AFAA, ISSA, and NASM.
sustainable weight losshealthy eatinghiit (high-intensity interval training)

        
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        12 Exercises That Torch Fat Best, According to a Certified Trainer
    

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By Dillan Foss, atcJun 13, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
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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.
As a nationally board-certified and licensed athletic trainer with ten years of experience in the fitness industry, I have trained middle school, high school, college and professional athletes in just about every sport along with moms, dads, grandmas and grandpas up to the age of 94. I have encountered just about every demographic and scenario you can imagine. What holds true is that every client wants to feel stronger, and look more lean. 
So here are my 5 favorite fat burning exercises—yes they are boring, but we have to remember that simplicity is a major key to consistency and one workout will never make or break your fat-burning goals.
Squats
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Goblet, Back, Front, etc….
Squats are the most commonly done exercise in the world, we all squat subconsciously in day-to-day activities and squatting uses your entire lower body and hip complex, all of your abdominal muscles, erector spinae, and much more. There are tons and tons of variations and all of which have huge benefits when performed correctly and when structured properly into a workout.
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Deadlifts
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Trap bar, Kettlebell, Barbell, Dumbbell, etc…
Deadlifts are often deemed a dangerous exercise and I don’t agree entirely. The bottom line is the target, your entire posterior chain of lower body muscles, your low back, erector spinae, all abdominal muscles, traps, lats, and biceps. I think these should be done for sets of 6-12 reps with 2-3 minutes of rest in between.
Sprinting
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Repeat sprints to be exact.
Doing repeat sprints emulates HIIT training and many forms of sport. When most people get asked what they would prefer their body to look like, 100m sprinter or marathon runner, they choose sprinter every time. Get and keep your heart rate elevated with max effort full body running intervals.
Step Ups/Stairs/Hills 
Shutterstock/Maridav
Overcoming vertical distance.
When I was playing football my senior year in high school and I was trying to get in shape for basketball season, I would run extra hills at practice with my pads on and stairs after practice with no pads. The idea of this movement group is that you are changing levels and alternating legs to generate force and this activates all of your leg muscles, and elevates your heart rate significantly.
RELATED: 13 Secrets for Building Powerful Legs
Kettlebell Swings 
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Single Arm, Double, Russian, American, etc…
These can be so effective when done correctly, I was worried about adding them because they can be complex and increase risk of injury but they are fantastic for using your entire body and elevating your heart rate. Another thing that people aren’t aware of is that every time you change your body position relative to gravitational force your body regulates blood pressure. That is why a lot of the exercises mentioned below, as add-ons, incorporate the idea of moving between parallel and perpendicular to the ground.
7 More Effective Fat-Torching Exercises
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Here are some other great exercises that I think deserve a mention, in no particular order and are great alternatives if any of the above, are not ideal for you.
Man-Makers. A weighted burpee with rows, pushups and presses added in for total body torture.
Thrusters or Wall Balls. If you can squat, add some weight or a medicine ball to the mix and get the additional overhead pressing involved.
Push-ups. The upper body squat.
Pull-ups. The upper body deadlift.
VersaClimber. The versaclimber claims to have the best EPOC results of any cardio machine on the market.
Rowing. Although this is the only sitting exercise, rowing uses approximately 80% of all the muscles in your body and when done for HIIT or EMOM style workouts, will torch you head to toe.
Swimming. An under-talked-about but extremely safe and effective exercise, if you can swim efficiently and treat it the same as repeat sprints, stairs or the above-mentioned circuit training styles, swimming leaves no muscle group behind. Plus, it includes added resistance in all directions, breath holds, and no joint impact.
What I Mean by "Torching Fat"
dillanfoss/Instagram
The physiological recipe for that is typically the same for each person, prioritizing daily protein intake, water, sleep, and compound resistance training for exercise. Now when we talk about torching fat, certain exercises do it better than others because of their ability to activate multiple major muscle groups, stimulate growth hormone and testosterone production, elevate the heart rate and increase post-exercise oxygen consumption, otherwise known as EPOC, or the rate at which the body burns calories after exercise.
Besides the exercises themselves, the intention behind them matters—doing air squats when you are already a well-conditioned individual isn't going to stimulate your body enough to torch fat but if you’re a novice exerciser that is in your 50’s, maybe it will. 
Aside from specific exercise movement patterns, how you perform and group exercises can greatly improve the fat-burning results. For example, doing HIIT interval training versus traditional 1 rep max strength training. 
You should learn to use different work-to-rest ratios—TABATA is the most famous, it's a 2:1 ratio, 20 seconds of exercise, 10 seconds of rest, for 8 rounds or 4 minutes. Try others like 1:1, 30 seconds of work, 30 seconds of rest, 2:1, 40 seconds of exercise, 20 seconds of rest, etc. The other method that keeps workouts very simple and structured is EMOM—every minute on the minute you perform an exercise or group of exercises, your remaining time left is your rest time, the harder/faster you work, the more rest time you earn. I remember doing a 25-minute EMOM in college for basketball practice, we had to run a full-court ladder or suicide every minute on the minute for 25 minutes straight, I remember feeling like one word, death.
I typically recommend managing your heart rate at about 70-85% of max heart rate. You can use devices like the Apple watch, WHOOP, Oura rings, Garmin watches, myZone straps and more to see how hard you really are working, elevate to about 80-85% and then rest until your back down at 65-70% and repeat.
Lastly, we have to remember that YOU CANNOT spot reduce fat, we lose fat systemically across the body. 
Related: 11 Proven Ways to Make Your Diet Stick for Good
Final Word From the Trainer
Dillan Foss, ATC
With over a decade in the fitness industry, catering to a diverse clientele ranging from athletes to seniors, the recipe for torching fat is the same, add lean muscle. The key ingredients for achieving that include prioritizing protein intake, hydration, adequate rest, and engaging in compound resistance training. Understanding that spot reduction is a myth, emphasis should be placed on systemic fat loss through compound exercise movements like squats, deadlifts, sprints, step-ups, and kettlebell swings. By incorporating these exercises with intention and consistency, you can torch fat and transform into a leaner and stronger version of yourself.
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

        
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        I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises
    

        Liz Hilliard
    
By Leah GrothOct 15, 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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   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.
Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.
Liz Used to Rely on Traditional Workouts
Liz Hilliard
Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.
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She Discovered Pilates at Age 48
Liz Hilliard
“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."
Fusing Strength Training with Pilates Was a Game-Changer
Liz Hilliard
"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.
"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."
She Shaved Inches Off Her Waistline
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Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.
She Works Out 4 to 5 Times a Week
Liz Hilliard
What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.
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Get Your Steps In
Liz Hilliard
Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.
Strength Train Four Times a Week
Liz Hilliard
Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.
It’s Never Too Late to Get in Shape
Liz Hilliard
What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.
Make Exercise Social
Liz Hilliard
She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”
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Try the Hilliard Studio Method at Home
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She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
Fitness & Workouts
        6 Fat-Burning and Muscle-Toning Bodyweight Combos From Trainer Grace Albin
    

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By Leah GrothApr 17, 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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   FACT CHECKED BY
   Christopher Roback
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			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
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Do you want to do a full body workout with just six exercises? Grace Albin is a fitness expert and influencer who shares diet and exercise tips and tricks with her hundreds of thousands of followers. In a new post, she reveals some combo moves that work multiple muscles at once.”Six fun, #bodyweight combos for fat-burning and muscle-toning,” she captioned the post. Here are the exercises – as well as a few other of her go-to fitness and diet tips.
Here Is the Workoutfitstylegrace/Instagram
“Do each combo 10-20 times, then move to the next combo. Rest one minute at the end of the round. 2-4 rounds total,” Grace instructs.
jump squat into triple-pulse squat.
twist squat with knee lift.
triple-pulse lunge into kick.
cross cross squat.
reverse lunge into plank.
floor tap lunge into knee lift.
Do Pilates and Strength TrainingShutterstock
Grace encourages “a fusion of Pilates technique with traditional fitness,” she told Naluda. “So we use dumbbells and resistance bands and do squats and curls. But always with the underlying philosophy of posture strength, elegant movement, and muscle lengthening.”
Why is Pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.”
It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness. And, the Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
Develop strong bones
Manage your weight
Enhance your quality of life
Manage chronic conditions
Sharpen your thinking skills
Stick to Workouts You Lovefitstylegrace/Instagram
What is the absolute best workout, according to Grace? One you will actually do. She recommends trying “a lot of different formats and you’ll find the one you love enough to stay motivated and keep going,” she told Naluda. “It might be something social and structured (and free) — like a running community training for a 10k that has each weekly jog planned out to the exact mile and meets at the same time every week. Or something flexible like joining a fancy studio that offers different modalities and allows you to toggle between yoga and boot camp. Keep experimenting and you’ll hit upon the fitness routine that matches your vibe and gets you coming back.”
RELATED:5 Exercises for Wrinkle Reduction
Snack on Protein and FiberShutterstock
Grace snacks but keeps it healthy. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda.
Related: This Is Exactly How to Lose Body Fat This Year
Get Your Steps Infitstylegrace/Instagram
Grace also recommends getting your steps in. How many should you aim for if you want to lose weight? According to a 2018 study published in the journal Obesity, walking 10,000 steps a day was linked to weight loss and weight management.
💪🔥Body Booster: If you don’t have a lot of time to work out, try doing combo moves to work multiple muscle groups at once.
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Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
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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 lose weight in 2025 without going to extremes? One expert has an easy to follow and sustainable approach. Tammi Kuthan is an influencer who helps women over 40 achieve fat loss. In a new social media post, she reveals exactly what you should do if you want to dwindle your waistline. “I went from a size 10 to a size 4 without yo-yo dieting, without fad diets, without hours at the gym,” she writes across the Instagram video, going on to reveal her sustainable approach to weight loss.
She Was Stuck in the Cycle of “Eat Less, Run More”
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“I was stuck in the endless cycle of ‘eat less, run more,’ only to watch my body cling to every ounce of fat like it was preparing for a long winter hibernation. Sound familiar? At size 10, I was frustrated, trying every diet that promised a miracle. (Spoiler alert: those didn’t work, especially after 40.) But then I made some changes,” she writes in her post.
8,000 to 10,000 Steps Per Day
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Her first recommendation is getting in 8-10k steps a day. “Forget the endless cardio marathons. Daily steps are my winter MVPs. They help with insulin sensitivity, keep energy levels up, and make post-dinner walks my new favorite tradition,” she says.
RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts
Strength Training
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Strength training 3-4x a week for 30 minutes is her second recommendation. “Turns out, strength training isn’t just for the 20-somethings. Short, effective strength sessions built muscle, revved up my metabolism, and said goodbye to that stubborn belly fat,” she says.
Carb Cycling and Balanced Macros
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Carb cycling and balanced macros are also key. “Cutting carbs completely? No, thanks. I cycled carbs to fuel strength days and kept my body guessing in a good way. Balanced macros meant I was eating enough protein and healthy fats to keep my hormones, therefore myself, happy,” she writes.
Sleep
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Quality sleep is the final element. “6 hours? Not enough, ladies. I started prioritizing 7-8 hours, and the difference was night and day (literally). Better sleep kept cortisol levels down, which helped prevent those pesky cravings and belly fat,” she writes.
RELATED: 50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong
These Things Were Instrumental in Her Weight Loss
“Winter doesn’t have to be all about oversized sweaters (though I still love them). With these changes, I went from a size 10 to a size 4 without food restriction or intense workouts. Ladies, it’s time to forget about the quick-fix diets and marathon treadmill sessions. These simply do not work - except for making you feel more tired and making that belly fat stay linger. It’s time to work with that body of yours for REAL results!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        4 Ab Exercises I Swear By for a Flatter Stomach After 40
    
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By Alek KorabOct 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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   FACT CHECKED BY
   Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
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As we age, our bodies change. Weight seems to accumulate more easily, especially around the midsection, and losing it becomes increasingly challenging. If you've found yourself in this frustrating situation, you're not alone. Petra Genco, a coach specializing in helping women over 40 lose weight and regain their confidence, understands this struggle firsthand. After successfully shedding 30 pounds herself, Petra now shares her expertise to help other women achieve similar results.
The Science Behind Weight LossBefore diving into specific exercises, it's important to understand the fundamentals of weight loss. The Centers for Disease Control and Prevention (CDC) says, "For overall health, adults need at least 150 minutes a week of moderate-intensity aerobic activity." They also note that "Physical activity is important if you are trying to lose weight or maintain a healthy weight. More physical activity increases the number of calories your body uses for energy."
Why Standing Ab Exercises Are Perfect for Women Over 40
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"We're going to be covering four standing ab exercises," Petra begins her post. "These exercises are easy to do, so don't worry if you can't do floor sit-ups or crunches. The following four exercises are really effective and will pull that tummy in. A great bonus is that you don't have to get up and down off the floor, and you can do them anywhere."
RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises
Adapting to Age-Related Changes
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Petra acknowledges the challenges many women face: "As we know, our bodies change as we get older. We've had kids, we're on, or we have been on the menopause, and things just don't work as they used to. So we need to exercise differently." Her approach focuses on exercises that "strengthen your core, give you a flatter stomach, and if you add in a good healthy diet, you'll start to get a strong stomach and lose that fat too."
The Importance of Commitment and Goal-Setting
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The CDC underlines the importance of commitment in weight loss: "Whether you have a family history of heart disease or want to feel better in your clothes, write down why you want to lose weight. Writing it down can confirm your commitment." They also recommend setting realistic goals: "Set short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Short-term goals might include drinking water instead of sugary beverages, taking a 15-minute evening walk, or having a vegetable with supper."
Standing Crunches: Target Your Stubborn Lower Belly
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"This exercise works all your muscles at the front and is great for that stubborn lower belly that just won't shift," Petra explains. To perform this exercise, stand with feet hip-width apart, raise your arms straight up, then lift one knee while pulling your arms down into a crunch position. "Squeeze your stomach all the time and keep it slow and controlled," Petra advises. Aim for 30 reps, but start with 3 sets of 10 if needed.
RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat
Elbow to Knee: Challenge Your Core Rotation
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"This exercise challenges the rotation of our core, working the transverse muscles here at the side," says Petra. Start with your feet hip-width apart, your hands by your ears. In a twisting motion, touch your elbow to the opposite knee. Petra emphasizes, "As always, keep your stomach really strong throughout the whole exercise." Work up to 30 reps, starting with smaller sets if necessary.
The Role of Physical Activity in Weight Management
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The CDC states, "Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss." They also note that "Most weight loss occurs from decreasing calories. However, the only way to maintain weight loss is to engage in regular physical activity."
Toe Touches: Engage Your Abs and Legs
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Petra reassures, "Don't worry if you can't touch your toes. Touching your knee or your shin is just as good." She describes the movement: "Standing with your feet hip-distance apart, lift your left leg and touch with your right hand, then repeat." Petra adds, "I really like this exercise. It's simple but effective. If you do this exercise properly, slowly, and controlled, you can really feel your abdominal muscles contract. And also, the great thing about this exercise is that it works your legs as well."
RELATED: I Lost 48 Pounds Walking 3 Miles a Day
Forward Punches: Boost Your Fitness and Core Strength
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"Again, like the elbow to knee exercise, they're working the transverse muscles or these here at the side," Petra explains. Stand with feet wider apart and soft knees, then punch from side to side. "Squeeze that stomach as we twist and stretch your arms as if you're trying to touch the other side of the room," she instructs. Petra enthuses, "I really love this exercise. It's great for fitness. It gets the heart going, and it gets a sweat on."
Combining Exercises for a Quick, Effective Workout
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Petra recommends combining these four exercises into a 5-minute workout routine. "To recap, you're going to put all of these four exercises together, and it will give you a nice five-minute workout to get your stomach looking trim," she says. Do 30 reps of each exercise with a quick rest between moves. "Remember, if you want real results and you have to stay consistent with this workout and to make it easier for you, why don't you put on your favorite music whilst you do it," Petra suggests.
The Benefits of Core Strengthening
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Petra reminds us about the importance of these exercises: "By strengthening, tightening, and toning our core, you'll reduce the risk of back pain and injuries, so you'll also be able to move around so much easier. A strong core will also help your pelvis, your lower back, and your hip muscles giving you better balance and less likely to fall over." This aligns with the CDC's statement that "Regular physical activity provides immediate and long-term health benefits. Being physically active can improve your brain health. Other benefits include stronger bones and muscles and better ability to perform everyday activities."
RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better
Achieving Long-Term Results
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"To lose weight around your belly, increase your daily activity, reduce the amount of time you spend sitting and follow a healthy diet," Petra advises. She adds, "Keep in mind it's best to focus on your core abdominal strength instead of craving that six-pack stomach."
The CDC recommends continually monitoring your progress: "Revisit your goals and evaluate your progress regularly. Decide which parts of your plan are working well and which parts need to be changed. Use this information to revise your goals and plan."
By incorporating these exercises into your routine 2-3 times a week, along with increased daily activity and a healthy diet, you can start to see results in your waistline, health, and overall strength. With consistency and dedication, these standing ab exercises can help you achieve a flatter stomach and improved core strength, proving that it's never too late to get back into shape and feel great again. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.
Fitness & Workouts
        Lose 20 Pounds in 4 Months With These 4 Hacks
    

        Copyright corporatestronggirl/Instagram
By Leah GrothJan 25, 2025
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 struggling to blast your belly fat? One expert claims to know the secret to getting rid of it. Miranda Forrest is a fitness coach for corporate women. “I help corporate women own their fitness journey w/o sacrificing their career, wine nights, or fav foods,” she writes in her Instagram bio. In a new social media post, she reveals her tactics for getting rid of a flabby midsection as soon as possible. “If I were to wake up tomorrow and gain 20 pounds of belly fat…here’s what I would do to lose it in 4 months as a busy corporate girl,” she writes. 

            
                You Don’t Have to Go to Extremes
            
            
        ShutterstockYou don’t have to go to extremes to blast belly fat. “It can seem super confusing and frustrating trying to lose weight, but it doesn’t have to be. 5 years ago I would have tried low carb, HIIT classes, running, and maybe it would have worked for a bit, but the progress always stopped,” Miranda writes. 

            
                These Science-Backed Methods Will Keep Your Body From “Adapting to the Stimulus”
            
            
        Shutterstock“My body was adapting to the stimulus I was giving it. Here’s how to avoid that adaptation and how I would lose those 20lbs after learning the science behind losing body fat and toning,” she continues.

            
                Lift Weights
            
            
        ShutterstockLifting weights is the first thing you need to do. “Start resistance training,” she recommends. “None of this light weight lifting, though. Heavy weights with continued reps and weight increases to avoid adaptation.”

            
                Track Macros
            
            
        ShutterstockYou also need to stay accountable when it comes to your diet. “Start tracking macros,” she says. “Ensure you’re eating the right foods to lose body fat and maintain lean muscle.”

            
                Start a Calorie Deficit
            
            
        ShutterstockTo lose weight you need to be in a calorie deficit. “Start a calorie deficit - I’d make sure I’m in a calorie deficit of 500+ calories per day to lose around 1lb per week,” she writes. 

            
                Do Low Intensity Cardio
            
            
        ShutterstockAnd, do some cardio. “Start low intensity cardio - I’d increase my steps and add in low intensity cardio to help ensure I was in a calorie deficit for the day,” she says. 

            
                She Eats 2300 Calories Per Day
            
            
        ShutterstockIn another post she reveals details about her own routine. “Instead of avoiding carbs, cake and running for hours and hours each week, here’s exactly what I’m doing to maintain 19% body fat and stay lean this winter,” she said. “I eat 2300 calories daily, 150g protein, 255g carbs, 80g fats. I never skip my bagel in the morning and ensure I can have a sweet treat before bed.”

            
                She Walks and Lifts Weights
            
            
        ShutterstockShe also makes sure to get her steps in. “I aim for 10k daily steps to ensure I’m getting activity in (my desk treadmill is the only way I make this possible),” she writes. “I lift 3 times per week (non of those “strength training” classes bc that’s a waste of time imo) and get 1-2 days of 30-45 min of cardio for heart health.”

            
                She Meditates and Journals
            
            
        ShutterstockShe also gets her zen on. “I take the first 30 minutes of my day to meditate, journal and stay off my phone (way more important than you’d think for the mental),” she says. 

            
                She Gets Rest and Takes Time for Self-Care
            
            
        ShutterstockAnd, she allows her body the chance to regenerate. “I start my bedtime routine around 7:30pm so I can be in bed reading by 8pm and lights out at 9pm,” she says. “I also make time for self care and socialization — we NEED to spend time with the girls in order to be our best selves.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        10 "Normal" Habits That Are Keeping You Overweight
    

        Copyright murphysmethods_onlinecoach/Instagram
    
By Leah GrothJan 25, 2025
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.
Diarmid Murphy is an online fitness coach and trainer who helps his clients lose weight and build muscle to achieve their best bodies. In a new social media post, he reveals some habits that could prevent you from losing weight. “10 ‘normal’ behaviors causing you to stay overweight,” he writes. “Why you can’t lose weight,” he continues. “I see this all the time. You could be training hard or watching what you eat…But you’re also doing these things 🫠And that’s why you can’t make any progress!”

            
                Cheating on the Weekends
            
            
        
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Do you eat healthy during the week but cheat on the weekends? “Relying on weekends as a free-for-all,” is the first habit that could be keeping you overweight. “Undoing your week’s hard work with overeating or bingeing on junk,” he says. 

            
                Mindless Snacking
            
            
        
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That handful of chips or nuts may seem harmless, but it could derail your diet. “Mindless snacking,” is the second habit on Murphy’s list. “Grabbing handfuls of food without realizing how much it adds up,” is a big mistake. 

            
                Drinking Your Calories
            
            
        
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Don’t be tempted by that delicious Starbucks drink or flavored martini. “Drinking calories,” is a common faux pas. “Overindulging in sugary coffees, sodas, or alcohol without tracking them,” will prevent you from losing weight. 

            
                Skipping Meals
            
            
        
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You might think that nixing breakfast or lunch will keep you from consuming as much, but this isn’t always true. In fact. skipping meals to “save calories,” could be causing you to hold onto weight. “Leading to overeating later out of hunger and poor planning,” he says. 

            
                Underestimating Portion Sizes
            
            
        
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“Underestimating portion sizes,” is another mistake he sees his clients making. This includes “Serving more than you think, even with ‘healthy’ foods,” he says. 

            
                Using Food as a Reward
            
            
        
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Are you setting goals and have a reward system for motivation? “Using food as a reward,” is not a good idea, he says. “Treating yourself with high-calorie foods for every small achievement,” might have you eating more. 

            
                Overestimating Exercise Burns
            
            
        
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“Overestimating exercise burns,” is mistake seven. “Thinking one workout ‘earns’ you a massive calorie surplus,” he explains. 

            
                Always Finishing Your Plate
            
            
        
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Don’t listen to the words of your mother. “Always finishing your plate,” isn’t going to do you any weight loss favors. “Eating out of habit, not hunger, because you ‘don’t want to waste food,’” will prevent you from achieving your goals, he says. 

            
                Late Night Eating
            
            
        
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It can be tempting but stay out of the kitchen at night. “Late-night eating,” is a common culprit that will keep you heavy. “Mindlessly grazing in the evening while watching TV or scrolling online,” he says. 

            
                Avoiding Accountability
            
            
        
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And finally, the last mistake is avoiding accountability. “Not tracking food, avoiding scales, or dismissing progress checks,” he explains. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
Nutrition & Diet
        She Lost 21 Pounds by Learning These “5 Truths About Weight Loss”
    

        Copyright sofe.ring/Instagram
    
By Leah GrothJan 25, 2025
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:
                       
✓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 struggling to lose weight? One expert claims that you need to understand a few fundamental things before you are successful. Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 21 pounds and helps others do the same. In a new social media post, she reveals a few things she had to learn before losing weight. “5 truths about weight loss,” she writes. “Some truths need to be heard!”

            
                Your Weight Loss Journey Is Going to Be Boring
            
            
        
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Number one, “Your weight loss journey is going to be boring,” says Ring. “Showing up for yourself everyday isn’t as glamorous as you see on Instagram. You may find you want to eat the same thing everyday because it fits in your calorie target, and the scale may move so slow that you don’t have something new to celebrate everyday, and THATS OKAY! Consistency over time is boring but effective!”

            
                You Need to Realign Your Expectations
            
            
        
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“You need to realign your expectations,” is her second truth. “The first week or two of tracking you may see a drop on the scale from excess water and the pull back of everything you were eating, but after that it’s a slow roll to the finish line. I didn’t see my body change until month 3-4. The scale told me there was change, and measurements did too, but the physical changes took a while. I think a lot of it was in my head,” she writes. 

            
                Maintain a Calorie Deficit
            
            
        
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“Any movement you do is going to be good, but you need to think about movement as a way to feel good, versus lose weight. To lose weight you have to be in a calorie deficit — meaning the most change is going to come from what you are eating vs how you are moving,” she says. 

            
                Calculate Your Own Calorie Gorals
            
            
        
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“Use my journey as inspiration, but you need to calculate your own calorie goals,” she continues. “Your height, weight, age, and activity level may differ from mine. You need to focus on making small sustainable changes that fit within your current lifestyle, what you’re comfortable cooking and what you put on your dinner table. Trying to copy someone else’s world doesn’t set you up to achieve success in your world.”

            
                There Are No “Good” or “Bad” Food Groups
            
            
        
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And finally, there is no one food group that should be labeled as “bad,” she says. “You may find you have intolerances, but thinking that “if I eat carbs I’ll gain wait”, feels very restrictive. It’s all about moderation vs deprivation. Enjoy the things you want, just watch your portions.”

            
                In Another Post She Elaborates on Other Habits
            
            
        
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In another post, she elaborates on calorie deficit. “There was so much I thought I needed to do - gym, steps, weights, abs, more of this, more of that, supplements, oh wait, cortisol, and so on. It was too much! When I tell you that I was solely focused on my deficit, I literally was solely focused on my deficit,” she says. 

            
                She Recommends UsingTracking App
            
            
        
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Her “guide to an EASY calorie deficit that WILL help you lose weight,” she adds, starting with finding a tracking app you enjoy. “People love MFP. My go to is @loseitapp. Let it calculate your TDEE for you, and tell the app you want to lose weight. It will calculate a deficit for you as well. I recommend you don’t eat too steep a deficit. Stay within the 250-500 range,” she writes. 

            
                Find an Accountability Buddy
            
            
        
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Next, accountability can be easier with the help of a buddy. “Really though, make it a New Year’s resolution to do together. You’ve done far harder things together than logging your food for a week,” she writes. 

            
                Keep Health Food on Hand
            
            
        
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Make sure to keep your kitchen stocked with healthy food. “Make sure your pantry and fridge are filled with supporting ingredients! 🛒 Here’s a grocery list for the 7 days,” she writes.
Protein: Ground turkey, breakfast patties, sausages, chicken breast, cottage cheese, yogurt, carton of egg whites, deli meat
Veggies: Head of broccoli, head of cauliflower, carrots, cucumber, lettuce
Fruits: Assorted berries, apples
Carbs: White rice, brown rice, quinoa, low cal tortillas, low cal English muffins
Snacks: Rice cakes, meat sticks, protein chips, diet coke, a chocolate treat, popcorn

            
                Get Motivated with These Menu Ideas
            
            
        
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Here is a sample menu, “alternate between options and snack away,” she writes.
Breakfast: yogurt bowls, cottage cheese with fruit, egg whites and breakfast sausages on muffins, egg tacos
Lunch: Chicken breast on a salad with cucumbers, deli sandwich on a muffin, leftovers from the night before
Dinner: chicken tacos, ground turkey stir fry with broccoli, sausages with cauliflower and rice. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
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