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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.

Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

This simple routine will help you lose big.

Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building
Keith_Ozment_keithozment_fitcoaching
Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Are you looking for a new method to help you lose weight fast and keep it off? One expert claims to have the magic formula. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 "repair metabolism, build muscle & burn fat!" he writes in his Instagram bio. In a new post, he reveals his no-fail method to get his clients in the best shape of their lives. "I wish more people 40+ knew how easy it is to lose fat with the 40-30-20 Method. It's not what you think," he wrote across the Instagram video. He goes on to explain how it works.

Start Your Day with 40 Grams of Protein

First, the 40. "Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options," he writes in. his post. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk for 30 Minutes

Next up, the 30. "Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss," he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of 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.

Lift Weights for 20 Minutes

And finally, the 20. "Dedicate 20 minutes to weightlifting 3-4 days a week," he adds. 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.

Day 1

Shutterstock

He goes onto reveal a simple 4-day split:

Day 1: Upper Body Push

  • Push-Ups or Chest Press (3×12)
  • Dumbbell Shoulder Press (3×10-12)
  • Tricep Dips or Overhead Extensions (3×12).

Day 2

Shutterstock

Day 2: Lower Body

  • Goblet Squats (3×12)
  • Romanian Deadlifts (3×10-12)
  • Glute Bridges or Step-Ups (3×12/leg).

Day 3

Shutterstock

Day 3: Upper Body Pull

  • Bent-Over Rows (3×12)
  • Pull-Ups or Lat Pulldown (3×10-12)
  • Bicep Curls (3×12).

Day 4

Shutterstock

Day 4: Full Body + Core

  • Deadlifts (3×12)
  • Dumbbell Clean and Press (3×10)
  • Plank Holds (3×30-60 sec)

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

weight losslose weight fastworkout-routineslose fat

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Fitness & Workouts

Coach Unveils 40-30-20 Method for Fat Burning

Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building
Keith_Ozment_keithozment_fitcoaching
Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you looking for a new method to help you lose weight fast and keep it off? One expert claims to have the magic formula. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 "repair metabolism, build muscle & burn fat!" he writes in his Instagram bio. In a new post, he reveals his no-fail method to get his clients in the best shape of their lives. "I wish more people 40+ knew how easy it is to lose fat with the 40-30-20 Method. It's not what you think," he wrote across the Instagram video. He goes on to explain how it works.

Start Your Day with 40 Grams of Protein

First, the 40. "Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options," he writes in. his post. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk for 30 Minutes

Next up, the 30. "Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss," he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of 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.

Lift Weights for 20 Minutes

And finally, the 20. "Dedicate 20 minutes to weightlifting 3-4 days a week," he adds. 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.

Day 1

Shutterstock

He goes onto reveal a simple 4-day split:

Day 1: Upper Body Push

  • Push-Ups or Chest Press (3×12)
  • Dumbbell Shoulder Press (3×10-12)
  • Tricep Dips or Overhead Extensions (3×12).

Day 2

Shutterstock

Day 2: Lower Body

  • Goblet Squats (3×12)
  • Romanian Deadlifts (3×10-12)
  • Glute Bridges or Step-Ups (3×12/leg).

Day 3

Shutterstock

Day 3: Upper Body Pull

  • Bent-Over Rows (3×12)
  • Pull-Ups or Lat Pulldown (3×10-12)
  • Bicep Curls (3×12).

Day 4

Shutterstock

Day 4: Full Body + Core

  • Deadlifts (3×12)
  • Dumbbell Clean and Press (3×10)
  • Plank Holds (3×30-60 sec)

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

This Secret Burns Fat at 40, Says Coach

Fitness Coach Reveals Strength Training Secret That Burns Fat at 40
Copyright physicalkitchness/Instagram
Leah Groth
By Leah GrothJan 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to burn fat and lose weight in 2025? You may think you are doing all the right things, but there is a good chance you are missing the mark. Chrissa Benson is a health and fitness expert specializing in helping women over 35 get in shape. In a new post, she reveals how she lost weight and dropped body fat over the last year. "I'm 40 years old. Last year I got more serious about gaining muscle and focused on balancing my hormones. I worked out less, dialed in my nutrition, and lost 2 percent body fat," she explains over the video, adding in the caption that "focusing on 4 main things," was the ultimate game-changer for her fat loss.

She Hit Her Protein and Fiber Goals Daily

Macros are an important part of fat loss, according to Chrissa. "Hitting my protein and fiber goals every day," is the first thing that helped her lose weight. "I learned how to build an optimal plate for every meal that was SIMPLE and easy to do (even during my kids' baseball season when fast food became more of the norm than ever)," she writes in her Instagram post.

RELATED: Coach Loses 90 Pounds Naturally Following 4 Simple Daily Rules

Eating for Balanced Blood Sugar

"Eating for balanced blood sugar," also helped her. "And this meant I could still enjoy things I loved (like DQ blizzards with my kids and my beloved tortilla chips) because I knew the tricks to eat them without a massive blood sugar spike and crash," she says.

Strength Training with a Little HIIT

She also shifted her approach to fitness. "Prioritized strength training with the shorter cardio/HIIT workouts only 1-2x a week max," she writes. 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

And, Consistency

She also shifted her overall approach. "Consistency over perfection!!" she writes. "Just showing up even if it wasn't full out. Just doing the best I could with eating even if it wasn't always perfect or the most ideal."

RELATED: Coach Reveals 5 Signs You Are Losing Weight (Even If the Scale Isn't Budging)

Bottom Line: Sustainable Habits Equal Sustainable Results

"Building sustainable habits that fit my lifestyle was really the make or break," she concludes. "It's not about checking a daily box of to-do's – it's about shifting my identity to truly believe I was that fit, healthy person who craved healthy choices. And then aligning my habits with my life – not overhauling my life to try and meet habits that weren't possible to keep for the long haul." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Fat-Burning Tips to Lose Weight Fast

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

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

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

6 Tricks to Lose 20 Pounds in 8 Weeks

Ruth Soukup
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Do you want to lose 20 pounds by Memorial Day weekend? According to an expert, it’s doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals her plan to lose weight fast. “If I wanted to lose 20 pounds in the next 8 weeks as a woman over 40, this is exactly what I would do,” she writes.

She Stuggled with Her Weight for Years, Until She Took the Following Steps

“I struggled with my weight for YEARS, failing at diet after diet, before I finally figured out what works, especially for women over 40 like me. My own journey to lose weight and get healthy started in June 2021. Within 8 weeks, I had shed more than 20 pounds, and by Christmas I had reached my weight loss goal. And I’ve kept it off ever since. And if you want this to be your story too, here are the exact steps I would take,” she writes.

Cut Out Sugar and Processed Foods

The first thing she did was cut out sugar and all processed foods. “This is the most crucial step for reversing insulin resistance in order to balance your hormones,” she writes.

Amp Up Healthy Fat Intake

To lose weight, you need to eat more healthy fat. “It’s also key to rebalancing your hormones and kickstarting your metabolism,” she writes.

Eat More Protein

She also loaded up on protein. “Shoot for at least 25-35 grams of protein at every meal,” she writes.

Hydrate

Hydration – with electrolytes – is also part of her plan. “This will keep you feeling good as your body makes big changes,” she says.

Avoid Alcohol

She also recommends avoiding alcohol. “Only for the first six weeks!” she says. Alcohol is not only high in calories, but studies have found that people are more likely to eat unhealthy food and skip workouts when drinking.

Track Your Macros

The last thing she suggest is tracking your macros. “Don’t worry about calories but DO worry about getting the right balance of macronutrients,” she says.

She Also Reveals Her Go-To High-Protein Meals for Weight Loss

In another post she reveals some of her go-to high-protein meals to aid in weight loss. “Losing weight doesn’t mean boring meals or spending hours in the kitchen. If I were focused on dropping 10 pounds in 6 weeks, these 5 quick, high-protein meals (all under 15 minutes!) would be my go-to,” she writes.

Steak & Veggie Stir-Fry

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Macros: 350 cal | 40g protein | 15g carbs | 12g fat

Recipe:

• Sauté 6 oz sirloin steak (sliced thin) in 1 tsp olive oil.

• Add 1 cup bell peppers & broccoli + 1 tbsp coconut aminos.

• Serve over 1/2 cup cauliflower rice.

Buffalo Chicken Lettuce Wraps

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

Macros: 320 cal | 42g protein | 8g carbs | 12g fat

Recipe:

• Mix 6 oz shredded rotisserie chicken with 2 tbsp buffalo sauce.

• Serve in Romaine or butter lettuce wraps with diced celery.

• Add 1 tbsp Greek yogurt ranch for extra flavor.

Turkey & Egg Scramble

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

Macros: 380 cal | 45g protein | 10g carbs | 18g fat

Recipe:

• Sauté 4 oz lean ground turkey with 1/2 tsp garlic powder & paprika.

• Add 2 eggs + 1/4 cup egg whites and scramble together.

• Serve with 1/2 cup sautéed spinach.

Garlic Shrimp & Quinoa Bowl

Pan fried butter garlic shrimp on plate​Garlic Butter Shrimp & Sweet PotatoesShutterstock

Macros: 370 cal | 38g protein | 30g carbs | 10g fat

Recipe:

• Sauté 6 oz shrimp with 1 tsp olive oil, garlic, & paprika.

• Add 1/2 cup cooked quinoa & 1/2 cup zucchini.

• Finish with squeeze of lemon & red pepper flakes.

Chicken Bacon Avocado Salad

Young woman eating a healthy salad after workout.20 Ways to Lose Body Fat Really Fast From Top Nutritionist

Shutterstock

Macros: 400 cal | 42g protein | 10g carbs | 22g fat

Recipe:

• Toss 6 oz grilled chicken with 2 cups mixed greens.

• Add 2 slices turkey bacon, 1/4 avocado, & 1 tbsp balsamic.

Fitness & Workouts

He Lost 46 Lbs in 3 Months with This Workout

Juan Leija juannit_247
Copyright juannit_247/Instagram
Leah Groth
By Leah GrothMar 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you looking for a fat-burning workout that doesn’t require expensive exercise classes or heavy lifting? One expert claims that a treadmill workout is all you need to do. Juan Leija is a fitness coach helping clients shape up for 20 years. In a new social media post, he offers insight into his weight loss and the workout that fueled it. “I’ve lost 46 pounds in 3 months,” he says, going on to reveal his “fat burning workout.”

“In the past I’ve gone from 253 pounds to 207 in 3 months by doing zone 2 cardio on a 15% incline treadmill at 2.5 to 3.5 mph for 45 minutes, 5 times a week. To me it’s the easiest way to stay in that 60-70% of my max heart rate. Currently I’m shooting for 4 times a week for 45 minutes sessions for a total of 180 minutes a week,” he reveals.

Benefits: Fat Utilization

He reveals “some key benefits” of Zone 2 cardio, starting with fat utilization. “Zone 2 training enhances the body’s ability to use fat as a primary fuel source, which can aid in weight management and improve metabolic efficiency,” he writes.

Improved Endurance

The next benefit is improved endurance. “This type of training builds a strong aerobic base, which is crucial for endurance athletes and anyone looking to improve their stamina,” he says.

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

Cardiovascular Health

Cardiovascular health is another benefit of this workout style. “Zone 2 cardio can help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease,” he writes.

Enhanced Recovery

Another benefit? Enhanced recovery. “It can be a great way to promote recovery between more intense workouts, helping to flush out metabolic waste and improve circulation,” he says.

Mental Benefits

There are also lots of mental benefits. “Many people find Zone 2 cardio enjoyable and meditative, which can reduce stress and improve mental well-being,” he says.

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

Mitochondrial Biogenesis

Another surprising benefit? Mitochondrial biogenesis. “Consistent Zone 2 training can stimulate the production of mitochondria in cells, enhancing energy production and overall metabolic health,” he says.

He Recommends Zone 2 Cardio

Should you add this workout to your routine? Yes, he says. “Incorporating Zone 2 cardio into your training plan can lead to significant improvements in fitness and overall health,” he writes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 115 Pounds on Ozempic with 10 Weight Loss Hacks

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Groth
By Leah GrothMar 17, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you on Ozempic and hoping to maximize weight loss? One experienced GLP-1 user is revealing all her secrets. Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she reveals her “top 10 weight loss hacks as someone down 115 pounds so far,” she writes, revealing her “cheat codes” for effortless fat loss.

1.Eat Protein Before Anything Else at Every Meal

Her first tip is to eat protein before anything else at every meal. “Prioritize lean protein (chicken, fish, eggs, Greek yogurt, tofu, cottage cheese) before eating carbs or fats. This fills you up, stabilizes blood sugar, and reduces cravings,” she says.

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

2. Use an ADHD Visual Timer for Water Consumption

Next, she suggests using an “ADHD” visual timer for water consumption. “Set a 30-60 minute visual timer to remind yourself to drink water throughout the day. Seeing the countdown prevents forgetting and ensures steady hydration,” she writes.

3. Drink 24 oz of Water Before Eating Anything in the Morning

Start your day by hydrating by drinking 24 ounces of water before eating. “This kickstarts your metabolism, flushes out toxins, and naturally reduces hunger before your first meal,” she suggests.

4. Create a Salad Bar in Your Fridge with Clear Containers

Salad bars are really fun ways to eat your greens. She recommends creating one in your fridge. “Pre-chop veggies and proteins like grilled chicken, boiled eggs, and beans in clear meal prep containers so you can build a quick, nutrient-packed salad instead of reaching for junk,” she writes.

RELATED:20 Possible Ozempic Side Effects

5. Eat the Same High-Protein Breakfast Every Day

Be consistent and eat the same high-protein breakfast every morning. “Having a go-to breakfast (like eggs & avocado, Greek yogurt & berries, or a protein smoothie) removes decision fatigue and sets the tone for a high-protein day,” she suggests.

6. Drink a Protein Shake or Bone Broth When You Get Cravings

Got a craving? Try a protein shake or bone broth. “A quick whey/casein shake or a warm bone broth satisfies cravings, supports muscle retention, and prevents snacking on processed junk,” she says.

7. Use a Smaller Plate for Meals to Trick Your Brain

When plating your food, go small. “Studies show eating off a 9-inch plate vs. a 12-inch plate makes portions look bigger and naturally reduces calorie intake,” she writes.

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

8. Set a 10-Minute Rule for Late-Night Snacking

Put in place a 10-minute rule for snacking at night. “If you feel hungry at night, set a timer for 10 minutes before grabbing food. Most cravings disappear, and if you’re still hungry, opt for protein or fiber-rich snacks,” she says.

9. Move for 10 Minutes After Every Meal

Make sure to move for a little bit after eating. “A short walk or light movement (like squats, stretching, or cleaning) after meals lowers blood sugar, boosts digestion, and prevents fat storage. Even better, add in a weighted vest,” she writes.

RELATED:20 Things to Avoid While on Ozempic

10. Eat From a Bowl Instead of the Package

Eat from a bowl or plate – not the package. “Never eat directly from a bag, box, or container. Pre-portion snacks into a bowl to prevent mindless overeating,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Coach Reveals the 4 Biggest Cardio Mistakes You Are Making

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/Instagram
Leah Groth
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you 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.

Fitness & Workouts

5 Things Mom Didn’t Do to Lose 2 Pounds Per Week

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Leah Groth
By Leah GrothMar 16, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but aren’t sure what to do—or what not to do? One trainer has the answer. Whitney Reyes is a “fitness mom” and influencer who helps other moms lose weight and get in shape despite having very little time. In a new social media post, she gets real about some of the things she didn’t do to achieve her weight loss goals. “Here are the 5 important things I did NOT do while losing 2lbs per week,” she writes, adding that she ended up losing 30 pounds in three months as a “full time working mom of four.”

She Didn’t Starve Herself

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The first thing she didn’t do was starve herself. “In fact I feel like all I do is eat, even my kids make that joke—“oh mom’s eating again”😂 most nutrient dense and high protein meals like sweet potatoes & chicken are very low calorie so you can eat more of it and not rack up your calories,” she says.

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

She Didn’t Do Tons of Cardio

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The second thing she didn’t do? Tons of cardio. “This is something that was widely promoted years ago in the fitness industry. HIIT ALL THE TIME. 5 mile runs a day. Recent science has shown that zone 2 cardio is the highest fat burning zone aka incline walking for 30 min!” she writes.

She Didn’t Cut Out Her Favorite Foods Completely

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She also refused to completely cut out her favorite foods. “Doing this leads to binge eating and isn’t even necessary. You can make room for your favorite foods in moderation. For example I will still eat in n out or pizza and ice cream but only once per week as a ‘cheat meal’” she writes.

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

She Didn’t Spend Hours in a Gym

Blurred and cropped image of a beautiful young athletic girl in leggings and top crouches with dumbbells at home. Sport, healthy lifestyle.Shutterstock

She also didn’t spend hours in a gym. “Guys I haven’t been inside a gym in 4 years lol I’ve gotten in the best shape of my life with dumbbells and bands. It’s all you need,” she writes.

She Didn’t Skip Workouts Because of Hard Work Days

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The last thing she didn’t do was skip workouts because of hard work days. “I never skipped days bc work was stressful or hard that day. Doing this allows your brain to give into weakness. Show up ESP the days you don’t feel like it. Not only is it good for you mentally but consistency is the only way to see results,’ she says. 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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