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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.

4 Push-up Mistakes Beginners Make According to Expert

Transform your push-ups from zero to hero with expert guidance.

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.

Dr. Anthony Balduzzi FitMotherProject
Copyright FitMotherProject/YouTube
Evidence-Based

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

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

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

Have you ever watched someone effortlessly knock out a set of push-ups and wondered why you can't do the same? You're not alone. While push-ups are a fundamental exercise, most beginners struggle with proper form and progression. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped thousands of people—including those weighing 300-400 pounds—master this essential exercise. Here are the most common mistakes he sees and how to fix them.


Mistake 1: Starting with Wall Push-ups

Many beginners start with wall push-ups, but this common approach is flawed. "Wall push-ups are next to useless for your gaining your progression because they don't really mimic the push-up," Dr. Balduzzi says in his post. While they might work your triceps slightly, they fail to engage your core and chest muscles the way a proper push-up should.

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

Mistake 2: Skipping Progressive Steps

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

Jumping straight to floor push-ups is another common error. "You need something that's not so vertical. It needs to be a little more horizontal," Dr. Balduzzi explains. He recommends starting with elevated push-ups using a bench or sturdy surface at hip height, then gradually working your way down to lower heights.

Mistake 3: Neglecting Core Engagement

Fit and attractive young adult woman kneels down on the beach looks to her left with a big beaming happy smile.


Shutterstock

Many beginners focus solely on arm strength, missing a crucial component of proper push-ups. "Push-ups are a full body motion. It's not just arms and chest," emphasizes Dr. Balduzzi. "Feel your core activate and feel your abs and squeeze your butt. Get your whole body involved."

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

Mistake 4: Rushing Through Repetitions

Fitness woman doing feet elevated push-ups on a bench in the city. Sporty girl exercising outdoorsShutterstock

"Form and quality is more important than quantity," states Dr. Balduzzi. "You've seen people do some really sloppy push-ups. It's not creating the tension." Instead of racing through repetitions, focus on controlled movements and proper form.

Dr. Balduzzi recommends a systematic approach to mastering push-ups:

Strength training fitness woman working out core with angled push up exercise on rock. Asian athlete exercising with body weight exercises for toned body. Workout in summer desert landscape.Shutterstock

1. Start with Elevated Push-ups

Begin with a surface at hip height, focusing on engaging your core and maintaining proper form. Practice for 3-4 minutes daily or every other day.

2. Move to Knee Push-ups

"Knee push-ups are absolutely fantastic. Honestly, they're almost as good as regular push-ups," says Dr. Balduzzi. Use padding under your knees for comfort, and maintain the same core engagement as elevated push-ups.

RELATED:20 Superfoods for People Over 50

Progress to Full Push-ups

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

Once comfortable with knee push-ups, gradually transition by lifting one leg, then both. "Over time, you can take one leg up, you can start coming up. Over time, as you play around, you get that second leg up, and now you've done your first proper push-up," explains Dr. Balduzzi.

Training Schedule for Success

Sporty Asian woman doing push-ups outdoorsShutterstock

For optimal progress, Dr. Balduzzi recommends practicing push-ups daily or every other day for about five minutes. "Do a set, rest for a minute, maybe a minute and a half. Do another set, rest for a minute," he advises. Track your progress to stay motivated.

RELATED: Are Your Workouts Making You Store More Fat? 6 Exercises To Avoid

Advanced Progression

Close Up of a Beautiful Fitness Girl in an Athletic Top Doing Push Up Exercises While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Minimalistic Interior.Shutterstock

Once you can perform 10 proper push-ups, introduce tempo training. "A tempo push-up would be... on the way down, we're going to control this descending portion for about three seconds. We're going to do a one second pause at the bottom, then we're going to explode up," describes Dr. Balduzzi.

Remember, there's no shame in starting from zero. "Doing five great knee push-ups are way better than some of those guys you see do sloppy 15 bouncy momentum push-ups," reassures Dr. Balduzzi. Focus on proper form, follow the progression, and you'll be doing push-ups before you know it. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

More For You

Dr. Anthony Balduzzi FitMotherProject
Copyright FitMotherProject/YouTube
Evidence-Based

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

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

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

Have you ever watched someone effortlessly knock out a set of push-ups and wondered why you can't do the same? You're not alone. While push-ups are a fundamental exercise, most beginners struggle with proper form and progression. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped thousands of people—including those weighing 300-400 pounds—master this essential exercise. Here are the most common mistakes he sees and how to fix them.


Mistake 1: Starting with Wall Push-ups

Many beginners start with wall push-ups, but this common approach is flawed. "Wall push-ups are next to useless for your gaining your progression because they don't really mimic the push-up," Dr. Balduzzi says in his post. While they might work your triceps slightly, they fail to engage your core and chest muscles the way a proper push-up should.

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

Mistake 2: Skipping Progressive Steps

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

Jumping straight to floor push-ups is another common error. "You need something that's not so vertical. It needs to be a little more horizontal," Dr. Balduzzi explains. He recommends starting with elevated push-ups using a bench or sturdy surface at hip height, then gradually working your way down to lower heights.

Mistake 3: Neglecting Core Engagement

Fit and attractive young adult woman kneels down on the beach looks to her left with a big beaming happy smile.


Shutterstock

Many beginners focus solely on arm strength, missing a crucial component of proper push-ups. "Push-ups are a full body motion. It's not just arms and chest," emphasizes Dr. Balduzzi. "Feel your core activate and feel your abs and squeeze your butt. Get your whole body involved."

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

Mistake 4: Rushing Through Repetitions

Fitness woman doing feet elevated push-ups on a bench in the city. Sporty girl exercising outdoorsShutterstock

"Form and quality is more important than quantity," states Dr. Balduzzi. "You've seen people do some really sloppy push-ups. It's not creating the tension." Instead of racing through repetitions, focus on controlled movements and proper form.

Dr. Balduzzi recommends a systematic approach to mastering push-ups:

Strength training fitness woman working out core with angled push up exercise on rock. Asian athlete exercising with body weight exercises for toned body. Workout in summer desert landscape.Shutterstock

1. Start with Elevated Push-ups

Begin with a surface at hip height, focusing on engaging your core and maintaining proper form. Practice for 3-4 minutes daily or every other day.

2. Move to Knee Push-ups

"Knee push-ups are absolutely fantastic. Honestly, they're almost as good as regular push-ups," says Dr. Balduzzi. Use padding under your knees for comfort, and maintain the same core engagement as elevated push-ups.

RELATED:20 Superfoods for People Over 50

Progress to Full Push-ups

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.Shutterstock

Once comfortable with knee push-ups, gradually transition by lifting one leg, then both. "Over time, you can take one leg up, you can start coming up. Over time, as you play around, you get that second leg up, and now you've done your first proper push-up," explains Dr. Balduzzi.

Training Schedule for Success

Sporty Asian woman doing push-ups outdoorsShutterstock

For optimal progress, Dr. Balduzzi recommends practicing push-ups daily or every other day for about five minutes. "Do a set, rest for a minute, maybe a minute and a half. Do another set, rest for a minute," he advises. Track your progress to stay motivated.

RELATED: Are Your Workouts Making You Store More Fat? 6 Exercises To Avoid

Advanced Progression

Close Up of a Beautiful Fitness Girl in an Athletic Top Doing Push Up Exercises While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Minimalistic Interior.Shutterstock

Once you can perform 10 proper push-ups, introduce tempo training. "A tempo push-up would be... on the way down, we're going to control this descending portion for about three seconds. We're going to do a one second pause at the bottom, then we're going to explode up," describes Dr. Balduzzi.

Remember, there's no shame in starting from zero. "Doing five great knee push-ups are way better than some of those guys you see do sloppy 15 bouncy momentum push-ups," reassures Dr. Balduzzi. Focus on proper form, follow the progression, and you'll be doing push-ups before you know it. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
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 making these common protein mistakes? Fix them now for better results. You've done your research. You're eating more protein to support your weight loss journey. But despite your efforts, the scale isn't budging as much as you'd hoped. What gives? Meet Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience helping people transform their bodies. "I've seen countless clients make the same protein mistakes that sabotage their fat loss results," Michelle explains. Discover these common pitfalls and learn how to avoid them to finally achieve the results you deserve.

1. Overlooking Total Calorie Intake

When people start tracking macros, they often become laser-focused on protein intake while neglecting their overall calories. "As important as protein is, if you're consistently eating in a calorie surplus, even just a few days per week, you'll still store body fat and see limited fat loss results," Michelle warns in her post.

The Fix: Prioritize protein but track your total calorie intake as well. Even "healthy" protein shakes with multiple ingredients like fruits, seeds, yogurt, and milk can quickly become 500-calorie bombs that derail your deficit.

2. Relying Too Heavily on Supplements

It's easy to reach for protein powders and bars when you're busy, but this approach has drawbacks. "Many people overuse supplements to hit their daily protein goal without focusing on whole foods that provide additional nutrients and greater satiety," Michelle points out.

The Fix: Limit yourself to 1-2 scoops of protein powder or supplements daily, getting the rest from whole food sources like chicken, fish, tofu, salmon, and Greek yogurt. "Meal prep is your best friend here," Michelle suggests. "I cook protein in batches at the beginning of the week so it's ready to add to quick meals instead of reaching for another shake."

3. Ignoring Protein Timing

Trying to consume all your protein in just one or two meals is a common mistake. "I often see people eat minimal protein at breakfast and lunch, then realize they need to consume 90 grams at dinner to meet their daily goal—which usually results in failure," Michelle says.

The Fix: Spread your protein intake throughout the day. For example, if your daily goal is 120 grams, aim for 30 grams at each main meal and divide the rest between snacks. This approach supports muscle protein synthesis, keeps you feeling full, and reduces cravings between meals.

4. Neglecting Variety in Protein Sources

Relying on just chicken, eggs, and protein powder creates two problems: nutrient imbalances and boredom. "It's going to feel more like a diet, and you're going to fall off track because it's not realistic long-term," Michelle explains.

The Fix: Rotate between different protein sources including lean ground beef, turkey, chicken, fish, and plant-based options like lentils and edamame. Don't hesitate to combine protein sources in a single meal—add beans to your chicken salad or edamame to your stir-fry to boost the protein content while adding fiber and nutrients.

5. Not Balancing All Macros

Focusing exclusively on protein while neglecting carbs and fats leads to low energy, poor recovery, and fewer nutrients overall. "If you're strictly focused on protein, you're often missing fruits, vegetables, and whole grains, which affects your digestion and satiety," Michelle cautions.

The Fix: Calculate appropriate amounts of all three macronutrients based on your goals. Pair your protein with quinoa, whole grains, fruits, vegetables, and healthy fats like avocado. "This balanced approach will improve your energy levels, workout performance, recovery, and digestion," Michelle recommends.

Implement these fixes to your high-protein diet, and you'll be well on your way to breaking through plateaus and achieving the fat loss results you've been working toward.

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube

Are you making these common protein mistakes? Fix them now for better results. You've done your research. You're eating more protein to support your weight loss journey. But despite your efforts, the scale isn't budging as much as you'd hoped. What gives? Meet Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience helping people transform their bodies. "I've seen countless clients make the same protein mistakes that sabotage their fat loss results," Michelle explains. Discover these common pitfalls and learn how to avoid them to finally achieve the results you deserve.

1. Overlooking Total Calorie Intake

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

When people start tracking macros, they often become laser-focused on protein intake while neglecting their overall calories. "As important as protein is, if you're consistently eating in a calorie surplus, even just a few days per week, you'll still store body fat and see limited fat loss results," Michelle warns in her post.

The Fix: Prioritize protein but track your total calorie intake as well. Even "healthy" protein shakes with multiple ingredients like fruits, seeds, yogurt, and milk can quickly become 500-calorie bombs that derail your deficit.

2. Relying Too Heavily on Supplements

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

It's easy to reach for protein powders and bars when you're busy, but this approach has drawbacks. "Many people overuse supplements to hit their daily protein goal without focusing on whole foods that provide additional nutrients and greater satiety," Michelle points out.

The Fix: Limit yourself to 1-2 scoops of protein powder or supplements daily, getting the rest from whole food sources like chicken, fish, tofu, salmon, and Greek yogurt. "Meal prep is your best friend here," Michelle suggests. "I cook protein in batches at the beginning of the week so it's ready to add to quick meals instead of reaching for another shake."

3. Ignoring Protein Timing

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

Trying to consume all your protein in just one or two meals is a common mistake. "I often see people eat minimal protein at breakfast and lunch, then realize they need to consume 90 grams at dinner to meet their daily goal—which usually results in failure," Michelle says.

The Fix: Spread your protein intake throughout the day. For example, if your daily goal is 120 grams, aim for 30 grams at each main meal and divide the rest between snacks. This approach supports muscle protein synthesis, keeps you feeling full, and reduces cravings between meals.

4. Neglecting Variety in Protein Sources

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

Relying on just chicken, eggs, and protein powder creates two problems: nutrient imbalances and boredom. "It's going to feel more like a diet, and you're going to fall off track because it's not realistic long-term," Michelle explains.

The Fix: Rotate between different protein sources including lean ground beef, turkey, chicken, fish, and plant-based options like lentils and edamame. Don't hesitate to combine protein sources in a single meal—add beans to your chicken salad or edamame to your stir-fry to boost the protein content while adding fiber and nutrients.

5. Not Balancing All Macros

Copyright Michelle Roots/YouTube

Focusing exclusively on protein while neglecting carbs and fats leads to low energy, poor recovery, and fewer nutrients overall. "If you're strictly focused on protein, you're often missing fruits, vegetables, and whole grains, which affects your digestion and satiety," Michelle cautions.

The Fix: Calculate appropriate amounts of all three macronutrients based on your goals. Pair your protein with quinoa, whole grains, fruits, vegetables, and healthy fats like avocado. "This balanced approach will improve your energy levels, workout performance, recovery, and digestion," Michelle recommends.

Implement these fixes to your high-protein diet, and you'll be well on your way to breaking through plateaus and achieving the fat loss results you've been working toward.

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/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.

Are you doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

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

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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 feel like you are training hard but aren’t actually seeing results? There are a few signs to look out for, says one expert. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new post, she explains that you may not be exercising correctly, which explains why you aren’t losing weight. “3 BIG signs you’re NOT training hard enough to drop body fat and tone up,” she writes in the Instagram video.


You Will Get Results If You Stop Making These 3 Mistakes

“I want to help you see changes and see the results you desire, and these are three common mistakes I see being made as to why you aren’t seeing results,” she says in her post, “so if you’re a busy woman trying to drop fat hit follow & read below.” She then launches into “The BIG signs.”

Mistake 1: You Are Lifting the Same Weight for Weeks and Months

The first mistake? “You are lifting the SAME weight for weeks and months now - to see progress, you need to be challenging your body, increasing the weights week by week,” she says. “Don’t get me wrong, you won’t be able to increase every week on every exercise, but to see the change, you have to progressively overload and challenge your muscles !?!’ Put down the 1kg pink weights and believe in yourself, you can do more.”

Mistake 2: You Are Doing Too Many Exercises

Mistake two? “You are doing TOO many exercises. Hitting 10-12 exercises in 1 session,” she says. “How about 5 or 6 solid exercises that you really push yourself in? Increase those weights with good form and technique. That is all you need, not 50 exercise.”

Mistake 3: You Aren’t Being Consistent

And the third mistake? “You are training inconsistently. One minute you are doing seven workouts a week from YouTube workouts, to fitness classes, to hitting a random spin class or always trying a new program, to next minute you aren’t doing anything at all,” she says. “Your body is so confused about what's going on. Make sure you’re following a structured program made for you where you can progress week by week.”

RELATED: She Lost 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing

She Also Recommends These 5 Nighttime Habits, Starting with Reflection

In another post, she reveals five nighttime habits that help keep her healthy. “Do these five things after 7 PM, and your life will never be the same,” she says. The first is to reflect on the day. “Answer these three simple questions:

  1. What happened today that I’m grateful for?
  2. Which actions moved me toward my goals?
  3. Are there any changes I can make?

I love these questions because they strike a balance between gratitude and self-improvement,” she says.

Disconnect

Her second suggestion is to disconnect. “Imagine trying to park a car that’s going 70MPH. That’s essentially what you’re doing when you hammer your brain with work and TikTok videos until the moment you go to bed. Toss your phone. Get off the computer. Ditch Netflix,” she says.

Make a Plan for Tomorrow

The third nightly habit she recommends is planning for the next day. “A productive day starts the night before,” she says. “The simple act of writing down your 3 biggest to-do list items can create massive momentum for the day ahead.”

Breathe

And, breathe. “You take 20,000 breaths per day. I might as well make a few of them count.

Try the 4-7-8 Technique: Breathe in through your nose for 4 seconds, hold for 7 seconds, and slowly exhale for 8 seconds. One of the best ways to kill stress before bed,” she writes.

RELATED: 14 Belly Fat Mistakes A Dietitian Wants You To Stop Making After 40

Read

Lastly, she recommends reading. “Reading is the best way I’ve found to slow down my mind before bed. If non-fiction is too stimulating, try fiction. It can be a big adjustment at first.

But it’s one of the best habits you’ll ever build,” she says. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Orisha Rè Lampkin Re fearlessrevolutionfitness
Copyright fearlessrevolutionfitness/Instagram/Shutterstock
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.

Do you want to lose weight and transform your body? Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She reveals to Body Network that making three simple tweaks to her routine was game-changing, in more ways than one. “After over 30 years in the health and wellness space, you’d think I had it all figured out. But my body taught me something powerful: it wasn’t about working harder but working with myself. These three small changes—each one intentional, aligned, and deeply feminine—completely transformed my body, energy, and confidence,” she says.

I Switched from “More” to “Smarter” Strength

The first thing she did? “I used to be the ‘more reps, more burn’ type. But when I hit 40, that approach started to backfire—hello joint pain, fatigue, and plateaus. I pivoted to corrective and functional strength training, using the principles I’m certified in. My workouts now center around movement quality, not quantity—glute activation, shoulder mobility, and stabilizer strength,” she says.

How It Helped

The result? “Less inflammation, a more sculpted physique, and a body that feels strong, sexy, and resilient from the inside out. I finally look like I'm training, but I also feel like I’m thriving,” she says.

I Added Feminine Flow to My Conditioning

Active and healthy women doing jumping jacks during a HIIT class. Three beautiful and fit women working out at the gym with power trainingShutterstock

“Along with the high-impact Tabata and circuits I used to live by, I began weaving in feminine flow—short sensual HIIT sessions that move with my energy instead of against it. These aren’t watered-down workouts. They’re precise, rhythm-driven, and deeply intuitive. I go hard when I’m peaking, then I melt into slow, fluid recovery phases that still burn—but feel like dance,” she tells us.

How It Helped

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gym​Starting Small WorksShutterstock

How did it help her? “Especially during perimenopause, this shift helped me lean out without crashing my system. I stay fit, feminine, and magnetic—and I never feel like I’m punishing my body just to earn results,” she says.

I Always Activate My Sensual Core

“This one might surprise people: I never skip core—but I no longer isolate it with crunches. Every workout I do includes standing core engagement through pelvic tilts, spirals, rib cage mobility, and deep core activations. Think sensual strength with a purpose,” she explains.

How It Helped

Asian,Healthy,Woman,Dieting,Weight,Loss.,Slim,Woman,Measuring,WaistThe 6 Worst Foods to Eat at Night if You Want to Lose WeightShutterstock

“These movements fire up the inner core (yes, including the pelvic floor), improve posture, and shape the waistline naturally. But more than anything? They make me feel powerful, centered, and like I own every room I walk into,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive, MD 2025 glp1enhanced
Copyright glp1enhanced/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.

Are you on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

Weights

Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Whole Foods

Local market fresh vegetable, garden produce, clean eating and dieting concept

Shutterstock

Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes.

Water

Woman pouring water from a jug into a glass

Shutterstock

Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walking

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Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Wake Up

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She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

Wins

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She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says.

Weekends

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And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says.

Bottom Line

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The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr Jennifer McCann The GYN MD
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Weight management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

Muscle loss undermines your success

The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Protein intake becomes critical

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When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

Quality matters for protein sources

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Not all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

Exercise preserves muscle function

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The second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Compound medications are disappearing

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If you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

Manufacturer price drops offer relief

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Despite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

Tirzepatide becomes more affordable

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For patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.

RELATED:20 Possible Ozempic Side Effects

How to access discounted medications

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Getting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

Special handling requirements

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These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The bottom line on GLP success

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Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.