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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.

31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches

Jumpstart your fitness journey with expert advice from top trainers and coaches.

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.

Close up of male and female athlete standing with arms crossed.
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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.

Starting a fitness journey can be tough, but you’re not alone. Whether you want to lose weight, build muscle, or just get healthier, these tips will help you get started. Swedish wellness expertMagnus Lygdback, who has coached many celebrities, has some advice for beginners. We’ve also included tips from other Body Network experts. Their combined advice will help you understand fitness and nutrition better.


Debunking the Low-Carb Myth

Contrary to popular belief, a low-carb diet isn't necessarily the best for all body types. Lygdback explains in his video, "There's no evidence supporting that a low-carb diet would be better than a high-carb diet. As long as you eat enough protein and veggies, fat and carbs are both fuel for the body." The key is finding the right balance that works for you.

Start with Less Incline

@fitwithbay

So excited to have another training option out for you!! 🫶🏻 #Fitnessforwomenbywomen #fitnessformoms #fitnesscoachformoms #weightlosstipsformoms #weightlosstipsforwomen #weightlossformoms #workoutsformoms #workoutsforwomenbywomen #homeworkoutsformoms #gymworkoutsforwomen #workoutappforwomen

Baylee, a fat loss coach, recommends, "Start off slowly and build up your incline. You will still get benefits of your workout if you are on a 3 incline or a 6 incline, so long as it's challenging to you."

Running and Muscle Preservation

Many worry that running will "melt" their muscles, but Lygdback reassures us this isn't the case. He clarifies, "You can sprint, do 5K, or even long-distance running as long as you fuel up." The key is ensuring your body has enough fuel to support both your running and muscle maintenance.

Gradually Increase Speed

@fitwithbay

#Fitnessforwomenbywomen #fitnessformoms #fitnesscoachformoms #weightlosstipsformoms #weightlosstipsforwomen #weightlossformoms #fatlossformoms #fatlossforwomen

Baylee also suggests, "Build up your speed. Once it gets easy, increase the speed so that you can continue to progress and continue to challenge yourself."

Smart Superset Strategy

While not a huge fan of supersets overall, Lygdback does have a favorite: "I like to superset arms, going from a bicep exercise straight into a tricep exercise." This approach can be an efficient way to work complementary muscle groups.

Avoid Handrail Dependency

Fitness influencer Laci Renee advises, "Don't hold the handrails. You are undoing the work needed to walk on an incline."

Home Gym Essentials

For those unable to access a gym, Lygdback recommends starting with "a bench, some free weights, and something that can help you work your back and shoulders." This basic setup can provide a solid foundation for home workouts.

Perfect Your Posture

Side profile view smiling happy millennial Indian ethnicity girl standing on right, looking at empty space.Shutterstuck/fizkes

Fitness trainer Julie recommends, "Lean forward slightly, hinging on your hip" and "Stand up tall, as you are losing core engagement and not bringing your heart rate up by slouching."

Addressing Joint Pain

Modern rehabilitation physiotherapyShutterstock

If you're experiencing joint pain during exercise, Lygdback advises against self-diagnosis. "See a professional who can find out what's going on in your knee," he suggests. It's crucial to address the root cause rather than attempting to stabilize the joint blindly.

Try Interval Training

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Fitness influencer Deanna shares her routine: "I do incline 12 with speed 3 for 10 minutes, take a 5 minute break to incline 2 with speed 2.5. I do this 3 times."

The Coffee Conundrum

Pouring Cream into a Cup of CoffeeShutterstock

Good news for coffee lovers: Lygdback notes, "There's a lot of health benefits to coffee, including potential protection against Alzheimer's, Parkinson's, and various forms of cancer." However, he advises staying hydrated and listening to your body's response to caffeine.

Engage Your Core

Taylor Donoghue advises, "Squeezing your core while walking 12/3/30 on the treadmill always helps me tighten and firm my stomach while also promoting good posture."

The Belt Debate

Lygdback cautions against overreliance on weightlifting belts: "If you don't need to wear a belt, don't do it." He explains that belts can disconnect your core from the rest of your body, potentially leading to injuries in everyday activities.

Make Workouts Entertaining

To make time pass faster, Taylor Donoghue suggests, "Try and watch a show instead of counting down the minutes."

Balancing Alcohol and Fitness

Young and cheerful couple in music festival.Shutterstock

When it comes to alcohol, Lygdback advises moderation: "It's better to drink whatever you like and not drink all the time instead of going with a 'healthier' option and drinking a ton of them."

Dress for Success

Personal trainer Lucy Lismorerecommends, "When I got home, I literally got straight into my exercise gear. That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise."

Beyond Walking

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.Shutterstock

While walking combined with a healthy diet is beneficial, Lygdback suggests it may not be enough for optimal health. He recommends incorporating strength training: "Get a good lift in once or twice a week."

Listen to Your Body

Lygdback emphasizes the importance of individual needs: "It's highly individual. There are many females that have better metabolism than other men and vice versa."

Timing Your HIIT

Regarding high-intensity interval training (HIIT), Lygdback prefers shorter intervals before strength training: "It warms me up and prepares me for my strength session."

Prioritize Lifting

close up of man holding weight in gymShutterstock

Julie also suggests, "If your goal is to build lean muscle — or tone – don't do it before lifting. Conserve your energy and lift first."

Carbs and Weight Loss

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Dispelling another myth, Lygdback confirms, "You can eat carbs and lose weight. It all comes down to the proportion of macros and your total calorie intake."

Focus on Nutrition

Man shopping in supermarket while pushing shopping cartShutterstock

When it comes to weight loss, Lygdback stresses, "Nutrition is the most important. Losing weight means that you're in a calorie deficit."

The Six-Pack Secret

For those seeking abs, Lygdback emphasizes the importance of nutrition: "We all have a six-pack underneath our layer of fat. It really comes down to nutrition."

Be Patient with Progress

Beautiful woman checking her body shape in a mirror.Shutterstock

Lygdback reassures beginners, "You might feel like you're getting a little bit bigger because your muscles will bind a little more fluid, but that will pass. Give it a few weeks."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Weight Training for Women

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Addressing a common concern, Lygdback assures, "Weight training will not make you bulky. As a female, it is really hard to build a lot of muscle mass."

Stay Consistent

Above all, Lygdback encourages consistency: "It's better to train regularly, even if for shorter periods, than to have sporadic, intense workouts."

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Balancing Sets and Reps

Lygdback advocates for a mix of high and low reps: "I like to combine low weight, higher reps and high weights, lower reps, depending on the muscle I'm targeting."

Full-Body Workouts

Full-length portrait of middle aged sportsman having training and doing rope jumping outdoors. Sport, fitness, street workout concept. Horizontal shotShutterstock

On the frequency of full-body workouts, Lygdback advises, "If you're doing five days a week, I would not do full-body workouts. If you're doing twice a week, then I would consider it."

Age is Just a Number

Cropped photo of a plate with birthday cake in woman's handsShutterstock

Lygdback debunks the myth that you're too old to get fit after 30: "I've had 70-year-olds who I helped get in awesome shape. It's never too late."

Short and Effective Workouts

Contrary to popular belief, Lygdback states, "You don't need to train at least 30 minutes for it to be effective. Step into the gym with me for 10 minutes and I'll show you."

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Pre-Workout Nutrition

On training on an empty stomach, Lygdback advises, "If you want to build muscle mass and get stronger, I would make sure to have food in my stomach."

Don’t forget that everyone's fitness journey is unique. Use these tips as a guide, but always listen to your body and consult with professionals when needed. With patience, consistency, and the right approach, you'll be well on your way to achieving your fitness goals. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Close up of male and female athlete standing with arms crossed.
Shutterstock
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.

Starting a fitness journey can be tough, but you’re not alone. Whether you want to lose weight, build muscle, or just get healthier, these tips will help you get started. Swedish wellness expertMagnus Lygdback, who has coached many celebrities, has some advice for beginners. We’ve also included tips from other Body Network experts. Their combined advice will help you understand fitness and nutrition better.


Debunking the Low-Carb Myth

Contrary to popular belief, a low-carb diet isn't necessarily the best for all body types. Lygdback explains in his video, "There's no evidence supporting that a low-carb diet would be better than a high-carb diet. As long as you eat enough protein and veggies, fat and carbs are both fuel for the body." The key is finding the right balance that works for you.

Start with Less Incline

@fitwithbay

So excited to have another training option out for you!! 🫶🏻 #Fitnessforwomenbywomen #fitnessformoms #fitnesscoachformoms #weightlosstipsformoms #weightlosstipsforwomen #weightlossformoms #workoutsformoms #workoutsforwomenbywomen #homeworkoutsformoms #gymworkoutsforwomen #workoutappforwomen

Baylee, a fat loss coach, recommends, "Start off slowly and build up your incline. You will still get benefits of your workout if you are on a 3 incline or a 6 incline, so long as it's challenging to you."

Running and Muscle Preservation

Many worry that running will "melt" their muscles, but Lygdback reassures us this isn't the case. He clarifies, "You can sprint, do 5K, or even long-distance running as long as you fuel up." The key is ensuring your body has enough fuel to support both your running and muscle maintenance.

Gradually Increase Speed

@fitwithbay

#Fitnessforwomenbywomen #fitnessformoms #fitnesscoachformoms #weightlosstipsformoms #weightlosstipsforwomen #weightlossformoms #fatlossformoms #fatlossforwomen

Baylee also suggests, "Build up your speed. Once it gets easy, increase the speed so that you can continue to progress and continue to challenge yourself."

Smart Superset Strategy

While not a huge fan of supersets overall, Lygdback does have a favorite: "I like to superset arms, going from a bicep exercise straight into a tricep exercise." This approach can be an efficient way to work complementary muscle groups.

Avoid Handrail Dependency

Fitness influencer Laci Renee advises, "Don't hold the handrails. You are undoing the work needed to walk on an incline."

Home Gym Essentials

For those unable to access a gym, Lygdback recommends starting with "a bench, some free weights, and something that can help you work your back and shoulders." This basic setup can provide a solid foundation for home workouts.

Perfect Your Posture

Side profile view smiling happy millennial Indian ethnicity girl standing on right, looking at empty space.Shutterstuck/fizkes

Fitness trainer Julie recommends, "Lean forward slightly, hinging on your hip" and "Stand up tall, as you are losing core engagement and not bringing your heart rate up by slouching."

Addressing Joint Pain

Modern rehabilitation physiotherapyShutterstock

If you're experiencing joint pain during exercise, Lygdback advises against self-diagnosis. "See a professional who can find out what's going on in your knee," he suggests. It's crucial to address the root cause rather than attempting to stabilize the joint blindly.

Try Interval Training

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Fitness influencer Deanna shares her routine: "I do incline 12 with speed 3 for 10 minutes, take a 5 minute break to incline 2 with speed 2.5. I do this 3 times."

The Coffee Conundrum

Pouring Cream into a Cup of CoffeeShutterstock

Good news for coffee lovers: Lygdback notes, "There's a lot of health benefits to coffee, including potential protection against Alzheimer's, Parkinson's, and various forms of cancer." However, he advises staying hydrated and listening to your body's response to caffeine.

Engage Your Core

Taylor Donoghue advises, "Squeezing your core while walking 12/3/30 on the treadmill always helps me tighten and firm my stomach while also promoting good posture."

The Belt Debate

Lygdback cautions against overreliance on weightlifting belts: "If you don't need to wear a belt, don't do it." He explains that belts can disconnect your core from the rest of your body, potentially leading to injuries in everyday activities.

Make Workouts Entertaining

To make time pass faster, Taylor Donoghue suggests, "Try and watch a show instead of counting down the minutes."

Balancing Alcohol and Fitness

Young and cheerful couple in music festival.Shutterstock

When it comes to alcohol, Lygdback advises moderation: "It's better to drink whatever you like and not drink all the time instead of going with a 'healthier' option and drinking a ton of them."

Dress for Success

Personal trainer Lucy Lismorerecommends, "When I got home, I literally got straight into my exercise gear. That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise."

Beyond Walking

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.Shutterstock

While walking combined with a healthy diet is beneficial, Lygdback suggests it may not be enough for optimal health. He recommends incorporating strength training: "Get a good lift in once or twice a week."

Listen to Your Body

Lygdback emphasizes the importance of individual needs: "It's highly individual. There are many females that have better metabolism than other men and vice versa."

Timing Your HIIT

Regarding high-intensity interval training (HIIT), Lygdback prefers shorter intervals before strength training: "It warms me up and prepares me for my strength session."

Prioritize Lifting

close up of man holding weight in gymShutterstock

Julie also suggests, "If your goal is to build lean muscle — or tone – don't do it before lifting. Conserve your energy and lift first."

Carbs and Weight Loss

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Dispelling another myth, Lygdback confirms, "You can eat carbs and lose weight. It all comes down to the proportion of macros and your total calorie intake."

Focus on Nutrition

Man shopping in supermarket while pushing shopping cartShutterstock

When it comes to weight loss, Lygdback stresses, "Nutrition is the most important. Losing weight means that you're in a calorie deficit."

The Six-Pack Secret

For those seeking abs, Lygdback emphasizes the importance of nutrition: "We all have a six-pack underneath our layer of fat. It really comes down to nutrition."

Be Patient with Progress

Beautiful woman checking her body shape in a mirror.Shutterstock

Lygdback reassures beginners, "You might feel like you're getting a little bit bigger because your muscles will bind a little more fluid, but that will pass. Give it a few weeks."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Weight Training for Women

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Addressing a common concern, Lygdback assures, "Weight training will not make you bulky. As a female, it is really hard to build a lot of muscle mass."

Stay Consistent

Above all, Lygdback encourages consistency: "It's better to train regularly, even if for shorter periods, than to have sporadic, intense workouts."

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Balancing Sets and Reps

Lygdback advocates for a mix of high and low reps: "I like to combine low weight, higher reps and high weights, lower reps, depending on the muscle I'm targeting."

Full-Body Workouts

Full-length portrait of middle aged sportsman having training and doing rope jumping outdoors. Sport, fitness, street workout concept. Horizontal shotShutterstock

On the frequency of full-body workouts, Lygdback advises, "If you're doing five days a week, I would not do full-body workouts. If you're doing twice a week, then I would consider it."

Age is Just a Number

Cropped photo of a plate with birthday cake in woman's handsShutterstock

Lygdback debunks the myth that you're too old to get fit after 30: "I've had 70-year-olds who I helped get in awesome shape. It's never too late."

Short and Effective Workouts

Contrary to popular belief, Lygdback states, "You don't need to train at least 30 minutes for it to be effective. Step into the gym with me for 10 minutes and I'll show you."

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Pre-Workout Nutrition

On training on an empty stomach, Lygdback advises, "If you want to build muscle mass and get stronger, I would make sure to have food in my stomach."

Don’t forget that everyone's fitness journey is unique. Use these tips as a guide, but always listen to your body and consult with professionals when needed. With patience, consistency, and the right approach, you'll be well on your way to achieving your fitness goals. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

sofe ring
​Maintain a Calorie Deficit
Copyright sofe.ring/Instagram
Evidence-Based

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

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

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

Do you want to lose weight faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object​3. Stay HydratedShutterstock

Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

African american guy having fun eating burgers and drinking beer, watching comedy movie on television. Male adult enjoying fast food delivery and alcohol, watch tv show in living room.Shutterstock

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

woman by the open refrigerator at nightShutterstock

“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.​No Food After DinnerShutterstock

She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.​Making Smart ChoicesShutterstock

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

Healthy,Eating.,Closeup,Of,Woman,Mouth,With,Beautiful,Pink,Lips7 Fat-Burning Vegetables to Include in Your Diet NowShutterstock

She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

Toast for two to the sea during dinner. Alcohol, white wine,

Shutterstock

“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

Shutterstock

“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

Woman's feet on bathroom scale. Diet concept. Scales, weigh

Shutterstock

“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

Portrait of a smiling young couple exercising in an outdoor setting while holding hands. The man is jogging, and the woman is walking. Horizontal shot. walk, walking

Shutterstock

“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

Young woman exercising with dumbbells in a health clubShutterstock

Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Reggie Macena good_for_life_training
Copyright good_for_life_training/Instagram

Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

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

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Young beautiful woman wearing fashion sports wear doing exercise on mat at loft gym, top view.
Shutterstock/Alena Ozerova
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As the Founder and Head of Lifestyle at Alta Coaching, an online fitness and nutrition program for busy professionals, I know the best thing to do to get in the best shape ever is have a plan. First, you need to make a plan for when to exercise. Then, you need to make a plan for how to exercise. Read on to discover how exactly to execute both—and what not to do—so you can get into your best shape.


1. When to Exercise

23rd day of the month. Hand writing text TRAINING and drawing a line on calendar date. Health. Sport. Healthy lifestyle. Day of the year concept.Shutterstock

One strategy that works well is to pick one day each week to block off time on your calendar for the upcoming week. Friday or Sunday usually work best. Although it sounds simple, having exercise blocks on your calendar helps keep you accountable. Blocking your calendar also helps prevent other people from scheduling over that time. If you try to fit it in exercise when you can, you are letting other people have a say in your own health. The most important factor in a successful fitness routine is consistency, so if you can block off time every week you will improve your fitness. (In addition to my multiple certifications in fitness and nutrition, I was able to get into the best shape of my life much later in life when I was a busy parent. It’s never too late to get in shape and I love helping other people do the same. I was not a college athlete and I know what it’s like to be intimidated walking into a gym. )

2. How to Use That Time Wisely

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Once you have that time blocked off, the next step is to use it wisely. Avoid just walking into a gym and wandering around picking up random equipment. Or if you’re working out at home, avoid just scrolling through YouTube or Instagram and seeing what workout comes up that might be a fit. Instead, try to adhere to a structured program that lasts for 8-12 weeks. This will keep you on track for one specific goal and avoid wasting time. If your goal is to lose weight, find a program that prioritizes burning calories and includes some element of resistance training. If your goal is to build muscle, find a plan that will prioritize progressive overload week over week so you can make progress every time you walk into the gym or exercise at home.

RELATED:10 Foods That Grow Muscle Fast

3. Warm Up

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One common mistake is not warming up. If you remember life before smartphones, you’re too old to skip the warmup! A proper warmup only takes a few minutes and it sets you up for better progress, prevents injury, and can help activate underused muscles such as your glutes or mid-back so they’re recruited properly when exercising. The best warmup is a 5 minute dynamic warmup, which is similar to a yoga flow. It involves moving all parts of your body in all different directions so your joints and muscles are prepared for exercise. For example: a downward dog into a pushup, followed by side planks, followed by mountain climbers, high knees, high kicks, arm circles, and hugging yourself. Feel free to have fun with this.

4. Don't Train Until Absolute Failure

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Another common mistake to avoid is training until absolute failure. Squeezing out one last rep increases your risk of injury or developing more muscle imbalances. This action can recruit the wrong muscles to help push out that last rep. Instead, focus on good form and going to 1-2 reps less than failure. This allows you to recover faster, avoid injury, and build proper muscle balance which improves long-term health. Nothing kills your consistency more than having an injury.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

5. Stick to the Plan

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The third common mistake is worrying about variety. Sometimes, sticking to the same 10-15 exercises each week is the best place to start. This allows you to complete your workout quickly and best measure your progress week over week. If you constantly change your movements, you may forget how much weight you did the week before or get intimidated and confused. Variety is something to introduce down the road once you’ve nailed your routine consistently.

6. It's Never Too Late!

There was a study done in Sweden looking at the fitness level of people in their 80s. The people in their 80s who had been cross-country skiing consistently over several decades had incredible cardiovascular and bone strength. They had the same oxygen output as healthy males in their early 20s. Someone in their 80s as fit as someone in their 20s! The people in their 80s who were not consistently skiing could not live alone and were in much poorer health overall. This is just one study that shows it’s not too late to start and you can still be as healthy or healthier than someone in their 20s as long as you are consistent. The secret to being healthy at any age is to keep moving and you’ll never stop. If you enjoyed this article, don't miss 6 Disgusting Things Drinking Soda Does to Your Body.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.

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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.

Wanting to look better in bed? You're not alone. "More than half of Americans feel pressured to have a certain body type, with 23% actively experiencing body dysmorphia and 20% having experienced it in the past. Yet, every body type is attractive and desired — and the vast majority of people aren’t looking for perfection anyway," says the dating app Pure. Their recent survey showed that "nobody is hitting pause on the foreplay to search their partner’s body for imperfections. In fact, 71% of Americans have never bailed on sex after their partner strips down." that said, you of course want to feel confident about your body in bed if possible. Here are 5 ways to look better in bed, no matter how you look.


1. This is the Essential First Step

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"Feeling good about yourself in any context–including in the bedroom–starts with a strong base of positive healthy habits," says Catherine Rall, Registered Dietitian, Happy V. "Getting enough sleep each night and consistently eating a balanced, healthy diet that includes plenty of vitamins, minerals, antioxidants, and hydration is going to make you feel physically better, and take your mood and self-image up along with it. This isn’t going to magically resolve any body image issues you may have, nor is it going to automatically build a strong relationship with your partner, but it’s an essential first step."

2. Indeed, Your Mental and Physical State are Linked

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"As a personal trainer, I often remind people how their mental state and their physical state are intrinsically linked. You can't separate them," says David Rosales, NSCA-CPT, of Roman Fitness Systems. "No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state. Here are the two biggest in my opinion.

1) Sleep. Nothing will help you feel better about everything than consistent good sleep.Put your phone away 60 minutes before bed. Scrolling social media is where good sleep goes to do.

2) Have a consistent sleep routine. It's easier to fall asleep if you're used to falling asleep at that time. And prioritize it! Most importantly, commit to making sleep a priority, otherwise, you'll always struggle with it.

2) Movement. Of course, you could focus on strength training here, but if you're lacking internal mental confidence, one of the best things for your mood is to just go on a walk. As a tactical step, I recommend the "zero-zero" approach. That is, make sure you have zero days with zero movement. Even a 5-minute walk counts.

Related: 13 Diet Tips That Help Firm Up Your Butt

3. These Exercises Could Help Your Appearance in Bed

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Improving your appearance in bed is no different than improving your appearance not in bed. Your program should focus on compound movements (squats, split squats, deadlifts, pushing, and pulling) rather than focusing on "mirror" muscles. For in-bed and out-of-bed performance, lifting weights is important to optimize your hormones, specifically testosterone. So challenge yourself with the weights. Don't neglect cardio. Aim for three sessions of minutes per week. All of this will help you feel better in bed and life.

A fitness routine could contribute to improved self-confidence and body image in bed. This can really vary by person. Here are some possible ways it can help.

  • Improves physical strength and stamina, leading to more confidence.
  • Improves mood (exercise is magic!) therefore leading to confidence.
  • Gives you confidence that you can perform in all areas of life, including in bed.
  • Again, nutrition will help you everywhere. It will help you build muscle, lose fat, and improve blood flow (very important in bed).

4. Do Your Kegels

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"As a certified yoga teacher turned strength training coach with over 8 years of experience teaching women of all ages I have found the following to be my most valuable advice," says Thalia Stefania (@thaliastefaniafit). "Looking better in bed is not only physical but also about attitude.

  • Strength training is not only important for sculpting a sexy body, strengthening through exercises like squats, push-ups, and plank will also help you feel more confident in all sorts of positions.
  • Flexibility can be gained through exercises like yoga and Pilates, to help you be more graceful during the more complicated sexual encounters.
  • Doing cardio activities like running or cycling you get toned abs but also last for hours.
  • Finally, if you're aiming to look and feel better, pelvic floor exercises like Kegels are your ticket to increased sexual performance and those oh-so-desirable O's."

Kegel exercises, which strengthen the pelvic floor muscles, are performed similarly for both men and women, though the focus might slightly differ due to anatomical differences.

For Women:

  1. Identify the Correct Muscles: The easiest way to do this is to try to stop your urine flow mid-stream. The muscles you use for this action are your pelvic floor muscles. However, this is just for identification purposes; don't regularly do Kegels while urinating as it can lead to urinary issues.
  2. Find a Comfortable Position: You can do Kegels lying down, sitting, or standing.
  3. Contract and Relax: Tighten your pelvic floor muscles, hold the contraction for three to five seconds, and then relax for three to five seconds. Try it four or five times in a row. As you get more comfortable, you can gradually increase the duration of the contractions and the relaxation.

For Men:

  1. Identify the Pelvic Floor Muscles: Similar to women, a good way to find them is by stopping urination mid-stream or tightening the muscles that prevent you from passing gas.
  2. Perfect Your Technique: Contract these muscles, hold the contraction for a count of three, and then relax. Ensure you're focusing solely on the pelvic floor muscles without contracting the abdomen, thighs, or buttocks.
  3. Maintain Your Focus: Breathe freely during the exercises and maintain your focus on contracting only the pelvic floor muscles.

General Tips:

  • Frequency: Aim to do at least three sets of 10-15 repetitions a day.
  • Regular Practice: The benefits of Kegel exercises are seen over time, so it's important to make them a regular part of your routine.
  • Avoid Overdoing It: Just like any other muscular workout, it’s important not to overdo Kegels. Overworking the pelvic floor muscles can lead to muscle fatigue and increase urinary issues.

It's recommended to consult with a healthcare provider for personalized guidance, especially if you have existing health issues or are unsure about the correct technique.

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

5. One Tip You've Never Considered: Visit Different Countries

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"As a multi-experienced entrepreneur and fitness enthusiast, I have learned that confidence affects various aspects of our lives, including intimacy. A proven way to build this confidence lies in physical and mental fitness," says Yulia Saf, known as Miss Tourist. "First, regular exercise, such as pilates and yoga, improves body flexibility and strength, enhancing body image perception and boosting confidence in bed. Second, traveling or living in different countries can expose one to diverse body beauty standards, fostering more acceptance and appreciation of one's own body. Lastly, fostering a growth mindset encourages continuous self-improvement and focuses less on imperfections and more on progress, significantly improving self-confidence in intimate moments. I believe that fitness is very holistic: the mind, body, and spirit must be in sync for a person to genuinely feel good about themselves, not only mentally but also physically."

💪🔥Body Booster: No matter what fancy techniques you can get into, you have to do the basics for your physical body, that put you mentally in a good state.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
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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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

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

Green Smoothie

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

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

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

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.