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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.

3 Beginner Exercises You Should Do Every Week to Lose Fat and Build Muscle

Expert advice on achieving the body transformation you want.

Christopher Roback
By Christopher RobackApr 09, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Kelly Matthews Strong With Kelly
Copyright Strong With Kelly/YouTube
Christopher Roback
By Christopher RobackApr 09, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Fitness & Workouts

Many of us dream of transforming our bodies by dropping fat while building muscle simultaneously. This fitness goal, known as body recomposition, is actually achievable with the right approach. Kelly Matthews, a fitness trainer with over 1 million Instagram followers, recommends a simple routine of three weekly workouts for beginners looking to transform their physiques. Her expert strategy combines strength training, cardio, and proper nutrition to help you achieve the body composition you've always wanted. Let's break down exactly what you need to do.

Understanding What Your Body Can Do

Body recomposition means losing fat and gaining muscle simultaneously. "Many people believe you have to choose one or the other, but that's not entirely true," Kelly says in her post. The process is particularly effective for beginners who can see dramatic results with just three key workouts per week. Kelly emphasizes that understanding your starting point is crucial for setting realistic expectations, especially since those new to strength training have the greatest potential to transform their bodies quickly.

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

Workout 1: Strength Training (2-3 Sessions Weekly)

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

The foundation of your three-workout plan is consistent strength training. "You need to get into the gym about two to three times per week and get on a strength training program," Kelly advises. Focus on progressive overload—gradually increasing weights and volume over time. "That's how you know you're progressing. That's how you know you're making the adaptations that are going to make you stronger and help you build more muscle," Kelly explains. This workout is your primary muscle-building stimulus and should be your top priority.

Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

The second crucial workout in your weekly routine is cardio. "Start with once to twice per week. You could do your lift and your cardio in the same day, but start with low intensity, steady state cardio," Kelly suggests. Options like walking, incline treadmill sessions, or easy bike rides are perfect starting points. "It's going to increase your overall activity, it's going to start building your aerobic base, and it's just going to be a good way for you to contribute to your calorie deficit," Kelly explains. This workout component helps create the energy deficit needed for fat loss.

Workout 3: Recovery Sessions (As Needed)

loving couple sleeping in bed.happy couple lying together in bed.women with husband sleeping in bedroomShutterstock

Your third weekly "workout" is actually active recovery. "You need to make sure that you're prioritizing sleep and recovery and paying attention to those cues," Kelly emphasizes. This might include light stretching, foam rolling, or gentle movement on your off days. Rest is when your body actually builds muscle and without adequate recovery, even the best training program will yield suboptimal results. "For beginners, if you do all of those things, I promise you, you will see progress," Kelly assures.

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

What You Should Eat to Transform Your Body

Creating a slight calorie deficit is necessary to support your three weekly workouts. "In order for us to lose body fat, we need to be taking in less calories than we are expending throughout the day," Kelly explains. She recommends tracking your food intake initially to establish a baseline. "Protein is going to be the most important macronutrient for gaining and maintaining as much muscle mass as possible," Kelly stresses, recommending "one gram of protein per pound of body weight per day." This nutritional approach complements your workout routine and accelerates body transformation.

Why Your Experience Level Matters

Beginners to strength training have the greatest potential for success with the three-workout approach. "If you're new to the gym, you've probably heard of newbie gains. And if you're someone that has a fair amount of weight to lose and you haven't done a lot of work in the gym, you're going to find it much easier to gain muscle and lose body fat at the same time," Kelly explains. Those returning after a long break can also experience significant results. "Even though you're technically not new to the gym, you may have lost a lot of what you gained initially in the gym," Kelly notes, meaning you can still experience rapid recomposition effects.

When You'll Actually See Results

Results take time, even with an effective three-workout plan. "If you are brand new to the gym, if you do all of those things, I promise you, you will see progress," Kelly assures. For more experienced trainees, patience becomes even more important. "If you're comfortable waiting a longer time for the body recomposition process to work, you can absolutely do that. You're just going to see progress probably over years versus months," Kelly cautions. This realistic approach helps prevent frustration and program-hopping that sabotages long-term success.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

How to Deal With Body Image During the Process

Cultural pressures often make gaining any fat—even temporarily—difficult to accept. "For women, it's often really difficult to swallow the pill of actually gaining some body fat," Kelly observes. She acknowledges that if someone isn't willing to accept some fat gain during a muscle-building phase, staying closer to maintenance calories might be psychologically easier, though progress will be slower. "You just have to be honest with yourself about whether you actually really want that goal or not," Kelly advises, emphasizing that recognizing your true priorities is essential for choosing the right approach.

Why You Need Your Own Unique Plan

While these three weekly workouts provide an excellent framework, remember to personalize your approach. "What I eat is not what you need to eat. The way that I train is not necessarily the way that you need to train," Kelly reminds us. Individual factors like genetics, lifestyle, preferences, and goals all influence the optimal approach. "The way that your body reacts to something is going to be totally different than the way my body reacts to something," Kelly explains, encouraging everyone to use this information as a starting point but to customize based on individual circumstances.

How to Track Your Progress Without Obsessing

With your three-workout plan in action, tracking progress becomes important. The scale alone doesn't tell the full story of body recomposition. You might be losing fat and gaining muscle without seeing dramatic changes in your weight. Consider tracking through multiple metrics including measurements, progress photos, strength gains, and how your clothes fit. These indicators often provide a more complete picture of success than body weight alone. As Kelly emphasizes, "My goal is always to provide as much education for you guys as possible and help you make informed decisions about your own fitness and nutrition journeys." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

3 Beginner Exercises You Should Do Every Week to Lose Fat and Build Muscle

Kelly Matthews Strong With Kelly
Copyright Strong With Kelly/YouTube
Christopher Roback
By Christopher RobackApr 09, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Many of us dream of transforming our bodies by dropping fat while building muscle simultaneously. This fitness goal, known as body recomposition, is actually achievable with the right approach. Kelly Matthews, a fitness trainer with over 1 million Instagram followers, recommends a simple routine of three weekly workouts for beginners looking to transform their physiques. Her expert strategy combines strength training, cardio, and proper nutrition to help you achieve the body composition you've always wanted. Let's break down exactly what you need to do.

Understanding What Your Body Can Do

Body recomposition means losing fat and gaining muscle simultaneously. "Many people believe you have to choose one or the other, but that's not entirely true," Kelly says in her post. The process is particularly effective for beginners who can see dramatic results with just three key workouts per week. Kelly emphasizes that understanding your starting point is crucial for setting realistic expectations, especially since those new to strength training have the greatest potential to transform their bodies quickly.

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

Workout 1: Strength Training (2-3 Sessions Weekly)

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

The foundation of your three-workout plan is consistent strength training. "You need to get into the gym about two to three times per week and get on a strength training program," Kelly advises. Focus on progressive overload—gradually increasing weights and volume over time. "That's how you know you're progressing. That's how you know you're making the adaptations that are going to make you stronger and help you build more muscle," Kelly explains. This workout is your primary muscle-building stimulus and should be your top priority.

Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

The second crucial workout in your weekly routine is cardio. "Start with once to twice per week. You could do your lift and your cardio in the same day, but start with low intensity, steady state cardio," Kelly suggests. Options like walking, incline treadmill sessions, or easy bike rides are perfect starting points. "It's going to increase your overall activity, it's going to start building your aerobic base, and it's just going to be a good way for you to contribute to your calorie deficit," Kelly explains. This workout component helps create the energy deficit needed for fat loss.

Workout 3: Recovery Sessions (As Needed)

loving couple sleeping in bed.happy couple lying together in bed.women with husband sleeping in bedroomShutterstock

Your third weekly "workout" is actually active recovery. "You need to make sure that you're prioritizing sleep and recovery and paying attention to those cues," Kelly emphasizes. This might include light stretching, foam rolling, or gentle movement on your off days. Rest is when your body actually builds muscle and without adequate recovery, even the best training program will yield suboptimal results. "For beginners, if you do all of those things, I promise you, you will see progress," Kelly assures.

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

What You Should Eat to Transform Your Body

Creating a slight calorie deficit is necessary to support your three weekly workouts. "In order for us to lose body fat, we need to be taking in less calories than we are expending throughout the day," Kelly explains. She recommends tracking your food intake initially to establish a baseline. "Protein is going to be the most important macronutrient for gaining and maintaining as much muscle mass as possible," Kelly stresses, recommending "one gram of protein per pound of body weight per day." This nutritional approach complements your workout routine and accelerates body transformation.

Why Your Experience Level Matters

Beginners to strength training have the greatest potential for success with the three-workout approach. "If you're new to the gym, you've probably heard of newbie gains. And if you're someone that has a fair amount of weight to lose and you haven't done a lot of work in the gym, you're going to find it much easier to gain muscle and lose body fat at the same time," Kelly explains. Those returning after a long break can also experience significant results. "Even though you're technically not new to the gym, you may have lost a lot of what you gained initially in the gym," Kelly notes, meaning you can still experience rapid recomposition effects.

When You'll Actually See Results

Results take time, even with an effective three-workout plan. "If you are brand new to the gym, if you do all of those things, I promise you, you will see progress," Kelly assures. For more experienced trainees, patience becomes even more important. "If you're comfortable waiting a longer time for the body recomposition process to work, you can absolutely do that. You're just going to see progress probably over years versus months," Kelly cautions. This realistic approach helps prevent frustration and program-hopping that sabotages long-term success.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

How to Deal With Body Image During the Process

Cultural pressures often make gaining any fat—even temporarily—difficult to accept. "For women, it's often really difficult to swallow the pill of actually gaining some body fat," Kelly observes. She acknowledges that if someone isn't willing to accept some fat gain during a muscle-building phase, staying closer to maintenance calories might be psychologically easier, though progress will be slower. "You just have to be honest with yourself about whether you actually really want that goal or not," Kelly advises, emphasizing that recognizing your true priorities is essential for choosing the right approach.

Why You Need Your Own Unique Plan

While these three weekly workouts provide an excellent framework, remember to personalize your approach. "What I eat is not what you need to eat. The way that I train is not necessarily the way that you need to train," Kelly reminds us. Individual factors like genetics, lifestyle, preferences, and goals all influence the optimal approach. "The way that your body reacts to something is going to be totally different than the way my body reacts to something," Kelly explains, encouraging everyone to use this information as a starting point but to customize based on individual circumstances.

How to Track Your Progress Without Obsessing

With your three-workout plan in action, tracking progress becomes important. The scale alone doesn't tell the full story of body recomposition. You might be losing fat and gaining muscle without seeing dramatic changes in your weight. Consider tracking through multiple metrics including measurements, progress photos, strength gains, and how your clothes fit. These indicators often provide a more complete picture of success than body weight alone. As Kelly emphasizes, "My goal is always to provide as much education for you guys as possible and help you make informed decisions about your own fitness and nutrition journeys." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Simple Exercises That Transform Your Body in 30 Days

Josh York joshyorkgg
Copyright joshyorkgg/Instagram
Josh York
By Josh YorkApr 07, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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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.

We've all been there—wanting to transform our bodies but feeling overwhelmed by complicated workout routines and restrictive diets. As a fitness trainer with over 15 years of experience and as the Founder & CEO of GYMGUYZ, I've seen this struggle firsthand. The good news? You don't need fancy equipment or hours in the gym to see real changes in your body. These five exercises can deliver noticeable results in just 30 days if you're consistent. Ready to transform your body with exercises you can do anywhere? Let's get started.

The Challenges of Quick Body Transformation

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There are a handful of challenges typically faced by people trying to transform their bodies quickly. It breaks down into three categories – dietary changes, exercise and fitness, and other. Under the dietary changes, it is common to struggle with cravings and restriction, time constraints with meal prepping, and seeking healthy alternatives. Exercise and fitness challenges include time constraints, motivation, consistency, injury risk, and overtraining. While these are the challenges that most people typically are cognizant of, most people also find themselves comparing themselves to others, having a lack of knowledge, and maintaining long-term changes. With all of these challenges piled on top of each other, it can be a frightening experience to seek body transformation quickly. Below are five exercises that work.

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

1. Planks: Your Core's Best Friend

Working,Her,Core,Muscles,To,The,Max,With,Some,Planks.Shutterstock

Simple steps to do it right: Lie flat on your stomach. Raise into a push-up position. Keep your back aligned with your hands directly under your shoulders. Hold that position.

How many times to do it each week: Perform planks three to four times per week, increasing the time each session as you get stronger.

Why it works so well: This exercise utilizes multiple muscle groups, with an emphasis on the core, and promotes isometric strength. It helps to improve your stability and posture, too.

How to make it easier or harder: Make planks easier simply by lowering the time of the hold. Another way is to perform the exercise on your knees or forearms.

Planks can be more difficult by challenging yourself to longer holds. You can also place your hands or feet on elevated surfaces. A final challenge would be to place a weight on your back to hold more than just your bodyweight.

Common mistakes to avoid: It is critical to avoid dipping your hips or raising them too high. Keep your body in a straight line throughout the hold for the best results.

2. Push-Ups: Full Body Power

African sportswoman doing push-ups on the bridge. Strong exercise.Shutterstock

Simple steps to do it right: Lie flat on your stomach. Place your hands directly under your shoulders. Push off the ground to a plank position. Lower yourself back down, then return up to the starting position.

How many times to do it each week: Push-up focus will depend on your fitness level, but you still want to perform this exercise three to five days a week. As a beginner, the goal is two to three sets of eight to 12 push-ups. An intermediate level would be three to four sets of 15-20, and an advanced level is four to five sets of 20-30.

Why it works so well: As an adaptable, compound exercise, push-ups engage multiple muscle groups simultaneously – upper body, core, and glutes. Push-ups stimulate muscle growth in the targeted area, but they also increase heart rate and blood flow for cardiovascular benefits.

How to make it easier or harder: This exercise can be made easier by performing it on your knees or standing up against a wall.

Challenge yourself by adding weight on your back to make this more than a bodyweight workout. Similarly to planks, elevate your arms or feet on a surface to increase the difficulty.

Common mistakes to avoid: Similar to lunges, keep your body in a straight line during the exercise. Focus on not flaring your elbows out as you lower to the ground.

3. Squats

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

Simple steps to do it right: Place your feet shoulder-width apart. Hold your arms straight in front of you. Bend at the knees until you reach 90 degrees. Stand back up.

How many times to do it each week: The goal for squats should be three to five days a week, ultimately completing three to five sets of eight to 12 repetitions within each workout.

Why it works so well: Like push-ups, squats are also a compound exercise that focuses on the glutes, quadriceps, hamstrings, and core. This helps to improve both strength and endurance for better performance in daily activities.

How to make it easier or harder: Focus on form and engaging your core at the start. This can be done by placing a chair under you to create a natural pause in your motion and giving you guidance on when you are low enough.

Add in variations of squats such as split squats, Bulgarian split squats, or pistol squats to feel an extra burn.

Common mistakes to avoid: A common mistake to avoid is leaning your weight forward. Remember to keep your weight back on your heels by sitting down as you squat. It is also important to keep your back straight during the exercise to avoid potential injury.

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

4. Lunges

Sport,And,Healthy,Lifestyle.,Fit,Black,Woman,Doing,Curtsy,LungesShutterstock

Simple steps to do it right: Stand straight up with your feet shoulder-width apart. Place your hands on your hips. Step forward with one foot. Squat down until you are at 90 degrees. Stand back up and bring the front foot back to the start position. Repeat with the opposite leg.

How many times to do it each week: Focus on doing lunges three to four times a week with two to three sets of eight to 12 repetitions per set.

Why it works so well: Lunges activate your core and stabilizer muscles to improve strength, balance, and stability. As an exercise, it is meant to focus on your quads, glutes, and hamstrings.

How to make it easier or harder: Try starting with reverse lunges to focus on your balance and form before moving to a regular lunge. Proper form is key to maintaining balance throughout the exercise for it to be easier.

Make lunges harder by adding plyometrics like jumping, doing a deficit lunge, or elevated lunge.

Common mistakes to avoid: Two common mistakes are the size of the step forward – too big or too small – and leaning the front knee over your toes. These will lead to a less effective workout that limits your results.

5. Glute Bridges

Attractive blonde woman in sports beige leggings and tank top, practicing yoga, doing Glute bridge exercise, dvi pada pithasana pose, home workout.Shutterstock

Simple steps to do it right: Lie on your back with your knees up and feet flat on the ground. Place your arms straight by your side. Raise your hips up, then slowly lower back to the ground.

How many times to do it each week: Perform glute bridges three to four times a week with three to four sets each day of 15-25 repetitions.

Why it works so well: While glute bridges primarily target the glutes and hamstrings, they also work the core to improve hip and lower back stability. This leads to a toned lower body and improved posture.

How to make it easier or harder: Glute bridges can be made easier by bringing your feet closer to your body and reducing your range of motion.

This exercise can be made harder by adding weight over your hips or a resistance band. You can also add a pause at the top to hold the position longer.

Common mistakes to avoid: Remember to engage your glutes to target the intended muscle group. You also want to avoid hyperextending your back to avoid injury or pain in your lower back.

Beyond Exercise: Keys to Success

Smiling Black Female Jogger Checking Running Time On Smartwatch After Outdoor Training, Happy Young African American Woman Drinking Water And Checking Fitness Tracker Data On Watch, Copy SpaceShutterstock

Proper nutrition, sleep, and recovery are critical complements to seeing results with this program. The right nutrition will continue to fuel your body, provide protein, and hydration. Sleep improves your cognitive function while repairing and growing your muscles. Having the right recovery routine helps muscles to recover and rebuild. Try implementing active recovery to improve blood flow and reduce muscle soreness.

What to Expect After 30 Days

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After 30 days, you will see improvements in strength, endurance, and muscle tone. The muscle tone will primarily be in the core, legs, and upper body.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

How to Stay Motivated

Happy muscular build woman listening music over earphones while running in nature. Copy space.

Shutterstock

Set realistic goals that can lead to progression. While the results will show through the work, set rep goals that you want to aim to reach each week. This will show immediate gratification and allow you to celebrate the little wins along the way.

Stay motivated and consistent. Be disciplined in sticking with the plan that got you through your 30-day transformation to see continued results. Pair that with proper form and progression to reach your full potential

Start Your Transformation Today

Athletic woman tying shoelaces on her sneakers in locker room at the gym. Copy space.

Shutterstock

These five simple exercises might not seem revolutionary, but their power lies in their simplicity and effectiveness. Give this program a solid 30 days of consistent effort, and you'll be amazed at what your body can achieve. Remember, transformation isn't just about the exercises—it's about showing up for yourself each day and celebrating every small victory along the way. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

4 Strength Moves to Transform Your Body in 30 Days, Says Expert

Luisana Carrero luisana nutritioncoach
Copyright luisana_nutritioncoach/Instagram
Leah Groth
By Leah GrothJan 03, 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 ready to achieve all of your fitness goals in 2025 but aren’t sure what exercises to do? Keep it simple, urges one expert. Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months. In a new post, she reveals that a few targeted exercises can help transform your figure. “If I could only choose 4 exercises to dramatically change your shape, these are your picks,” she says. “Here they are!”

These Exercises Target Multiple Muscle Groups at Once

What makes these four exercises great to add to your routine? “These are super effective because they target multiple muscle groups at once,” she explains. What makes them so great? They work by “helping you build strength, burn more calories and transform your body composition,” Louisiana says in her post.

RELATED: She Lost 45 Pounds in Her Garage by Doing These 3 Things

Squats

The first exercise she recommends? Squats, “any variation,” she says. “They work your quads, glutes, and hamstrings while improving mobility and overall strength.” Her go-tos are: “Back Squats, Front Squats & Bulgarian Split Squats.”

Pull-Ups or Lat Pulldowns

Next up are pull-ups or lat pulldowns. “Amazing for building upper body strength, target your back, shoulders, and biceps. They help create a strong V-shape (giving the illusion of a smaller waist,” she says.

RELATED: 10 Reasons Walking Burns More Fat Than Running, “Your Body Actually Prefers It”

Bench Press or Push-Ups

The third option of exercises? Bench press or push-ups. “These are great for working you chest, shoulders, and triceps while also engaging your core,” she says.

Deadlifts or RDLs

She also does deadlifts or Romanian deadlifts (RDLs). “Builds strength in your back, glutes, hamstrings and core. This is one of the best exercises for building strong, toned legs and glutes,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Do Them 2 to 3 Times a Week

How often should you do these exercises? “Aim to include each of these exercises 2-3 times per week in your workout routine,” she recommends, adding that they can be done with either dumbbells or barbells. “Just remember: Master proper form first. Gradually increase the weight every other week to continue challenging your muscles. For fat loss, pair these with eating in a calorie deficit and watch your body transform.” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

4 Best Exercises to Lose Flabby Arms

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Ferozan Mast
By Ferozan MastAug 26, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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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.

Alan Mandel, DC (@motivationaldoc), says one of the most common questions doctors, therapists, and trainers are asked is how to get rid of flabby arms. “You’ve probably noticed over the years that your arms continue to get flabbier. You might've been on diets, and you say to yourself, how come my arms are still flabby? Well, you must understand that as we get older each year, after the age of 35, we continue to have less lean body weight. That means less muscle. So if you've been trying to fight that weight with whatever diets you've tried already and you're not increasing lean body weight, which is muscle, your metabolism is going to continue to slow down.” So what does he suggest? Here are the nine best ways to get rid of your arm flab for good and achieve the strong, toned arms of your dreams.

Overall Fat-Burning

Dr_Alan_Mandell_motivationaldoc4Copyright motivationaldoc/YouTube

You can’t just work out your arms and expect fat-burning in one spot only. “So here is the big problem: no one's telling you that while you've been burning the fat and losing weight, you're also burning the muscle,” Dr. Mandell says. “That's why your arms continue to get flabbier. Please understand that there is no such thing as spot reduction. We need to get your whole metabolism kicking up. By doing so, your body will choose the right areas to burn fat while you increase that lean body weight, which is muscle. So I'm going to teach you the right components to lose arm fat and tighten and tone those saggy arms.” For weights, Dr. Mandell says men should use heavier ones than women do.

Water and Nutrition

Beautiful running woman making a break to drink a water form bottleShutterstock

Dr. Mandell emphasizes the importance of burning off more than you’re taking in. “Our body requires lots of water to allow the bodily functions to work correctly,” he says. “This is extremely important for fat burning. Make sure you're getting the right nutrition, vitamins, and minerals, and take the time to eat the proper foods so it is time to start making smart choices. Yes, this is all about calories. As your body burns more calories, it's going to burn more fat. Doing aerobic activity increases oxygen, and that's what burns the fat. Entertain each other. Make your exercise fun. This is a great motivational tool to help you get those great results.”

Make It Fun

beautiful young girl walking in forest in running clothes standing on logShutterstock

Dr. Mandell recommends finding a workout you actually enjoy to burn fat and lose weight. “Make time to take those simple walks around your neighborhood and look forward to breathing in that fresh air,” he says. If you like to stay active, then start doing some aerobic classes. Using light weights will help build muscle. There are many different aerobic classes. Some may involve dancing and listening to music.”

Use the Incline

Legs of woman running on treadmillShutterstock

Dr. Mandell suggests using the incline for people who like walking or running on the treadmill. “Some like getting on a treadmill. If you're walking or running, moving the treadmill to a higher incline will increase your heart rate and will help your metabolism burn fat quicker. If you have any pets, take the time to walk them. Not only is it healthy for your pet, but your body is definitely reaping the benefits.”

Swimming Workouts

Female swimming front crawl.Shutterstock

Dr. Mandell recommends swimming for a full-body workout. “Swimming is one of the best exercises for the entire body. You'll use almost every muscle within your body where there is a little force on the joints. If you like to go out and see nature, then go for a bike ride. This is an excellent way to help increase that aerobic activity.”

Exercise #1: Light Dumbbells

Fit woman at the gym lifting weightsShutterstock

Dr. Mandell recommends using light weights (or as much as you can handle, depending on fitness). “Stretching is always important to help increase blood supply to those muscles… For those people who have bands, you can get great resistance stepping on the back of the band as you continue doing [this] tricep exercise. These tricep kickbacks will tighten and tone those arms. Light dumbbells are great, but if you don't have dumbbells, use any other object with weight.”

Exercise #2: Bench Dips

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

Dr. Mandell loves bench dips and push-ups. “Bench dips are one of my favorite exercises. You can do these exercises anywhere on a chair, a bench, or a bed, whatever works for you. This will really isolate those triceps to get them stronger. Push-ups are great for those triceps as well. It will also work your chest muscles. If you can't do a full push-up, do them on your knees. You'll still reap the benefits of strengthening those weakened muscles.”

Exercise #3: Bicep Curls

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Dr. Mandell recommends bicep curls. “Now we're going to focus on the bicep, which is the front part of the arm. Doing half-bicep curls will isolate that muscle to get it nice and toned. Using two light dumbbells, strengthening the biceps, and doing over-the-head presses will help strengthen and tone those biceps and shoulder muscles.”

RELATED:I Lost 22 Pounds in a Week on Egg Diet

Exercise #4: Resistance Bands

Young female athlete using resistance band while working out in the living room.Shutterstock

Dr. Mandell recommends exercise bands for working out at home and on the go. “You can also strengthen those biceps by using exercise bands. They are light and very easy to travel with. Make sure you keep good form while doing this exercise. These light over-the-head presses will help tone those shoulders. Make sure you're using a lightweight one so you don't strain your neck. So, I want you to pick four to five exercises where you work different muscles. You're going to do anywhere between eight to 12 repetitions, two to three sets every other day. You need to stay strong mentally and persevere. Continue to move forward, and you will see amazing results.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Best Bodyweight Exercises To Lose Your Belly Overhang in 30 Days

Jamie Maitland
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Jamie Maitland
By Jamie MaitlandOct 14, 2024
Jamie Maitland
Certified Holistic Nutritionist, Elite Fitness Instructor, and Multidimensional Health Coach
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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.

Bodyweight exercises are a great way to help reduce belly fat however—just to keep things real—what you eat also plays a huge roll so be mindful of your food choices as well! One of my favorite things about body weight exercises is the convenience—you can literally do them anywhere, at home, in the park, or even at the gym. You now have zero excuses to not get a workout in as they require no equipment.

Bodyweight Exercises Increase Heart Rate, and Help Burn Calories

Side note: bodyweight exercises can help engage multiple muscle groups, which helps not only with fat loss but also with building strength and stamina. When doing bodyweight exercises, you’re not just working your core; you're also getting your heart rate up, which is a key factor when wanting to burn calories.

RELATED: This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him

Opt for High-Intensity Movements to Melt Fat

There are so many different styles of body weight exercises. But if you are looking especially to help melt belly fat, high-intensity movements can lead to a greater calorie burn even after your workout is done.

There Are Other Benefits of Them Aside From Blast Belly Fat

Before we get into these workout examples, I just want to remind you not to underestimate the benefits of these simple bodyweight exercises. First off, they really help with muscle coordination—these exercises require you to stay balanced and engage multiple muscle groups at once. This not only builds strength but also improves your neuromuscular control, which can boost your overall athletic performance. It's a win-win!

They Are Also Sustainable

And don’t forget about sustainability— Since bodyweight exercises don’t need any gym memberships or equipment, you can easily fit them into your lifestyle and hopefully sustain it as your new normal. This is super important for maintaining your fitness routine and keeping off any extra weight. Here are my top bodyweight exercises for losing belly fat.

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Plank

  • How to Do It: Start in a push-up position but rest on your forearms instead, with elbows under your shoulders (no seriously though, form in everything). Keep your body in a straight line from head to heels, and engage your core to keep your hips level.
  • Muscles Worked: This one mainly targets your core—think abs and obliques—but it also works your shoulders, back, and glutes. You’re welcome.
  • Tip: Try to hold for 30 seconds to a minute. If you're just starting, you can drop to your knees for an easier version. Focus on keeping that straight line! Close your eyes if it helps.

Mountain Climbers

  • How to Do It: Start in a plank position. Drive your right knee toward your chest, then quickly switch to bring your left knee forward. Keep alternating at a steady pace. If you want to target more waistline, try driving your knee towards your opposite elbow (alternating the twisted mountain climbers)
  • Muscles Worked: This move works your core and hip flexors, gives your shoulders a workout, and gives you a great cardio boost.
  • Tip: Start with 30 seconds of nonstop movement, and keep your core tight to avoid letting your hips rise too high.

Squats and Squat Jumps

  • How to Do It: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back like you're sitting in a chair. Keep your chest lifted and back straight, then return to standing. When you feel confident, add an explosive jump to this move.
  • Muscles Worked: Squats mainly hit your quads, hamstrings, and glutes while also engaging your core for stability.
  • Tip: Go for 10-15 repetitions. Make sure your knees don’t go past your toes, and keep your weight in your heels!

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

Half Burpees

  • How to Do It: Start standing tall. Drop into a squat, place your hands on the ground, and kick your feet back into a plank position, then jump your feet back to the squat and explosively jump up. I know these are not everyone's favorite however, they work!
  • Muscles Worked: This full-body move targets your chest, arms, legs, and core, and it really gets your heart rate up.
  • Tip: Begin with 5-10 reps. Focus on your form—speed will come with practice!

Bicycle Crunches

  • How to Do It: Lie on your back with your hands behind your head and lift your legs to a tabletop position. Bring your right elbow to your left knee while extending your right leg. Switch sides in a pedaling motion. Doing this right is super important! Don’t just mindlessly whale your legs around. Think about what you're doing and execute accordingly.
  • Muscles Worked: This one really engages your abs and obliques, making it great for targeting that belly area.
  • Tip: Aim for 15-20 reps on each side, focusing on controlled movements to really feel the burn.

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

Be Consistent

Bodyweight exercises can really be a game changer for reducing belly fat, especially with the workouts mentioned above. You’ll not only be working on your core but also getting your heart rate up, which is key for burning those calories. Plus, they’re fun and can be done anywhere, so there’s no excuse not to give them a shot! If you’re reading this, consider it your sign to — TAKE ACTION— it's one thing to read about these exercises and know what to do, but it’s a whole other scenario to actually act on it. Reminder: consistency is key—try to include these exercises regularly, and don’t hesitate to challenge yourself as you get stronger. Enjoy the process! And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

8 High-Protein Recipes for Easter

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Leah Suzanne
By Leah SuzanneApr 13, 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.

Egg & Veggie Scramble with Cottage Cheese

Raw eggs in glass bowl on kitchen table. Preparation of omelet

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Protein: ~25g per serving

Ingredients:

  • 2 eggs + 2 egg whites
  • ½ cup low-fat cottage cheese
  • ½ cup diced bell peppers and spinach
  • Salt, pepper, olive oil

Instructions:

  1. Sauté veggies in olive oil for 2–3 mins.
  2. Whisk eggs and egg whites together, and pour over veggies.
  3. Stir in cottage cheese as the eggs begin to cook.
  4. Cook until set. Season and serve.

Deviled Eggs with Greek Yogurt & Smoked Salmon

Traditional Norwegian smoked salmon in slices with parsley and lemon served as close-up on rustic wooden chopping board with text spaceShutterstock

Protein: ~8g per 2 halves

Why it’s great: A leaner, protein-packed take on a classic.

Ingredients:

  • 6 hard-boiled eggs
  • ¼ cup plain Greek yogurt
  • 1 tsp Dijon mustard
  • 2 oz smoked salmon (finely chopped)
  • Chives, paprika, salt & pepper

Instructions:

  1. Halve eggs, remove yolks, and mix with yogurt, mustard, and seasonings.
  2. Spoon or pipe the mixture back in.
  3. Top with smoked salmon and chives.

Herb-Crusted Lamb Chops

Organic Grilled Lamb Chops with Garlic and Lime​12. LambShutterstock

Protein: ~30g per chop

Why it’s great: A traditional Easter centerpiece with a protein boost.

Ingredients:

  • 4 lamb chops
  • Garlic, rosemary, thyme, olive oil
  • Salt & pepper

Instructions:

  1. Rub chops with herbs, garlic, and olive oil.
  2. Sear in a hot pan 2–3 mins per side, then finish in oven at 400°F for ~8 mins.
  3. Rest before serving.

Spring Veggie Frittata with Feta & Chicken

Frittata made of eggs, potato, bacon, paprika, parsley, green peas, onion, cheese in iron pan. on wooden table.

Shutterstock

Protein: ~25g per slice

Why it’s great: Easy to make ahead, works for brunch or dinner.

Ingredients:

  • 6 eggs
  • ½ cup shredded cooked chicken
  • ½ cup asparagus, diced
  • ½ cup zucchini or peas
  • ¼ cup feta cheese
  • Salt, pepper, herbs

Instructions:

  1. Sauté veggies briefly.
  2. Whisk eggs, fold in chicken, veggies, and feta.
  3. Pour into a greased baking dish or skillet.
  4. Bake at 375°F for ~25 mins.

Carrot Cake Protein Pancakes

Carrot protein pancakes.Shutterstock

Protein: ~20g per serving

Why it’s great: Sweet and festive, but packed with protein.

Ingredients:

  • ½ cup oat flour
  • 1 scoop vanilla protein powder
  • 2 eggs
  • ¼ cup grated carrot
  • ¼ tsp cinnamon, nutmeg
  • Splash of almond milk

Instructions:

  1. Mix all ingredients until batter forms.
  2. Cook pancakes on a non-stick pan until golden.
  3. Top with Greek yogurt, walnuts, and a drizzle of maple syrup.

Stuffed Chicken Breast with Ricotta & Spinach

Woman cutting chicken fillet in kitchen, closeup​Chicken BreastShutterstock

Protein: ~40g per serving

Why it’s great: Elegant enough for Easter dinner, packed with lean protein.

Ingredients:

  • 2 large chicken breasts
  • ½ cup ricotta
  • ½ cup spinach (cooked & chopped)
  • Garlic, lemon zest, salt & pepper

Instructions:

  1. Slice a pocket in each breast.
  2. Mix ricotta, spinach, and seasonings. Stuff into chicken.
  3. Bake at 375°F for 25–30 mins.

Tofu & Egg Stir-Fry Bowl

Organic,Raw,Soy,Tofu​16. TofuShutterstock

Protein: ~30g

Ingredients:

  • 2 eggs
  • ½ block firm tofu (cubed)
  • 1 cup mixed veggies (broccoli, carrots, bell peppers or whatever veggies you have on hand!)
  • Soy sauce, sesame oil, garlic

Instructions:

  1. Pan-fry tofu until golden. Set aside.
  2. Scramble eggs in the same pan.
  3. Add veggies and tofu back in, stir-fry with soy sauce and garlic.
  4. Drizzle with sesame oil before serving.

High-Protein Egg Salad (Greek Yogurt-based)

Diet avocado salad with boiled eggs and green onions with yogurt dressing closeup in a bowl on the table. horizontal​Avocado and Hard-Boiled Egg SaladShutterstock

Protein: ~22g per serving

Ingredients:

  • 3 hard-boiled eggs (chopped)
  • ¼ cup Greek yogurt
  • 1 tsp mustard
  • ½ celery stalk (diced)
  • Salt, pepper, paprika

Instructions:

  1. Mix all ingredients in a bowl.
  2. Serve on whole-grain bread, in a lettuce wrap, or with crackers.

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

8 Foods That Secretly Cause Inflammation

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Leah Suzanne
By Leah SuzanneApr 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

If you suffer from inflammation, you need to be extra careful about the food and drinks you eat. The Arthritis Foundation maintains that “many foods can help fight inflammation and improve joint pain and other symptoms.” However, some foods secretly contribute to inflammation. Body Network spoke to Heather Snead, Live Conscious Expert and Nutritionist, who revealed 8 foods that secretly cause inflammation.

Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Processed foods, including instant meals, packaged snacks, fast foods, and deli meats, are the first category of eats that can cause inflammation. “These often contain refined carbohydrates, artificial additives, and unhealthy fats that can trigger inflammation and disrupt gut health, leading to chronic conditions over time,” she says.

Sugary Drinks

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Next up, sugary drinks. “High sugar content in sodas, energy drinks, and fruit juices can cause spikes in blood sugar, leading to insulin resistance and increased inflammatory markers in the body,” Snead says.

Refined Carbohydrates

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

You should also stay away from refined carbohydrates. “White bread, pastries, and other processed grains lack fiber and nutrients, causing rapid blood sugar spikes that promote inflammation,” Snead explains.

Red Meat

Raw Grass Fed Prime Rib Meat with Herbs and Spices​Method 1 - Strategic Protein IntakeShutterstock

Red meat may also provoke inflammation. “Some cuts of red meat are high in saturated fats, which may contribute to systemic inflammation and increase the risk of heart disease when consumed in excess. Processed meats, such as bacon and sausages, can be particularly problematic due to added preservatives,” Snead explains.

Fried Foods

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close up19 Most Unhealthy Junk Foods You Should Never Eat Shutterstock

Be wary of fried foods. “Cooking at high temperatures can contribute to oxidative stress and inflammation in the body. Additionally, fried foods are often made with unhealthy trans fats that increase inflammation,” Snead explains

Excessive Alcohol

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

You might also want to stay away from booze. “Too much alcohol can damage the gut lining, promote liver inflammation, and increase inflammatory markers, leading to long-term health issues,” Snead maintains.

Artificial Trans Fats

Closeup image of a young couple women holding and eating donuts together​Myth 1: Weight Gain Comes From Eating FatShutterstock

Artificial trans fats, found in some margarines, processed snacks, and baked goods, can cause inflammation. “Trans fats have been linked to increased LDL (bad) cholesterol, reduced HDL (good) cholesterol, and heightened inflammation,” she says.

Vegetable and Seed Oils High in Omega-6

Sunflower and sunflower oil on the wooden background

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Also, watch out for oils. “While omega-6 fatty acids are essential, excessive intake from processed vegetable oils (such as soybean, corn, and sunflower oil) can create an imbalance with omega-3s, leading to chronic inflammation over time,” says Snead. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

7 Proven Ways to Boost Energy Without Caffeine

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Leah Suzanne
By Leah SuzanneApr 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Consuming caffeine always seems like a simple solution to the tiredness equation. Drinking a cup of coffee or tea, downing an energy drink, or taking a supplement spiked with the energy source is a quick fix to exhaustion. However, while a quick hit of energy may be a temporary solution, most of us are well aware that it wears off pretty fast, oftentimes leaving us more tired than we were to start. Luckily, there are other ways to boost energy without the stimulant. Body Network asked Heather Snead, Live Conscious Expert and Nutritionist, for her recommendations. Here are 7 proven ways to boost energy without caffeine.

Adequate Sleep

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Getting enough sleep is a sustainable energy source. “Prioritize 7-9 hours of quality sleep to allow the body to repair and recharge, preventing fatigue and brain fog,” Snead recommends.

Regular Exercise

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Another way to boost your endorphins and maintain more energy throughout the day? Move. “Engaging in consistent physical activity enhances circulation, boosts endorphins, and improves overall energy levels,” says Snead.

Hydration

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

It can be tempting to drink coffee when you are tired, but water may actually do the trick. “Dehydration can cause sluggishness, so drinking enough water throughout the day helps maintain energy and focus,” says Snead. “You can also skip caffeinated drinks or excessive coffee, which can cause dehydration. Beyond Brew is a great alternative for clean energy without the jitters.”

Balanced Diet

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden table​Three Times More Satiety PowerShutterstock

Make sure you focus on a balanced diet, avoiding lots of sugar “Eating whole, nutrient-dense foods (such as fruits, vegetables, healthy fats, and lean proteins) provides steady energy without crashes,” says Snead.

Stress Management

Closeup image of a woman writing on a blank notebook on wooden table

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There are lots of reasons to keep stress to a minimum. “Chronic stress drains energy, so practicing relaxation techniques like deep breathing, yoga, or journaling can help maintain balance,” says Snead

Sunlight Exposure

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If you are tired, get some sun. “Natural light helps regulate the body’s circadian rhythm and boost vitamin D levels, which play a role in energy production,” says Snead.

Mindfulness and Meditation

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Getting your zen on is actually great for energizing. “Practicing meditation, mindfulness, or even short breathing exercises can reduce mental fatigue and increase focus,” explains Snead. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

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