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9 Tips to Build Muscle Fast Experts Swear By

Sculpt your physique with these expert-approved moves.

Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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Copyright zachrana1/Instagram
Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.

Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "Push-ups are the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the single-leg walkout with a push-up: "It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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Fitness & Workouts

9 Tips to Build Muscle Fast Experts Swear By

Zach_Rana9
Copyright zachrana1/Instagram
Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.

Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "Push-ups are the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the single-leg walkout with a push-up: "It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

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Copyright Abbey Sharp/YouTube
Christopher Roback
By Christopher RobackJan 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Building lean muscle doesn't have to mean endless chicken breasts and protein shakes. Abbey Sharp, a Registered Dietitian and founder of Abbey's Kitchen, has helped over 700,000 subscribers transform their nutrition with practical, science-backed advice. Her protein-switching techniques can help you reach your muscle-building goals without overhauling your entire diet.

The Science Behind Protein and Muscle Growth

"Protein is critical for muscle growth, appetite management, and healthy aging," explains Abbey in her post. She recommends getting 20-30% of daily calories from protein, with a focus on consistent intake throughout the day for optimal muscle synthesis.

Switch Your Carbs for Muscle Gains

Abbey introduces "dual citizenship carbs" that support muscle growth. "While white rice offers 4 grams of protein per cup, amaranth provides 9 grams, and quinoa 8 grams," she notes. For pasta enthusiasts, legume-based options deliver 13 grams of protein - nearly double regular pasta's content.

The Bone Broth Protein Switch

"A cup of white rice cooked in bone broth will have over 12 grams of protein compared to just 4 grams when cooked in water," Abbey shares. This simple switch triples your protein intake while adding rich flavor.

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

Power Up Your Morning Routine

For breakfast optimization, Abbey suggests a protein-rich hack: "Add protein powder to your milk before pouring it over cereal. This hack adds 22 grams of protein, turning a quick snack into a muscle-building meal."

The White Bean Power Move

"Adding just half a cup of white beans to your soup provides an extra 9 grams of protein plus 5 grams of fiber," Abbey reveals. This creamy addition supports muscle recovery while keeping you satisfied.

Upgrade Your Post-Workout Toast

Abbey's protein-packed toast hack involves cottage cheese: "Mix or puree cottage cheese with mashed avocado. Adding just half a cup between two slices of bread contributes an extra 13 grams of protein," perfect for post-workout recovery.

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

The Smoothie Muscle Builder

"Silken tofu is a great vegan smoothie base that adds body and protein without affecting taste," Abbey explains. This versatile protein source helps repair and build muscle tissue.

Oatmeal for Muscle Growth

Abbey revolutionizes traditional oatmeal: "Mix a quarter cup of oats with a quarter cup of hemp hearts to boost your bowl from 5 grams to 14 grams of protein." Combined with protein-rich milk, you'll get nearly 25 grams of muscle-building protein.

Transform Your Protein Dips

For pre- or post-workout snacks, Abbey suggests enhancing dips: "Add pureed cottage cheese or Greek yogurt to store-bought dips for an extra 6-8 grams of protein," making them ideal for muscle recovery.

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

The Ultimate Recovery Meal

Abbey's final muscle-building hack transforms comfort food: "Add a heaping cup of pureed cottage cheese and chopped broccoli or cauliflower to your boxed mac and cheese." This combination provides quality protein for muscle repair while adding essential nutrients. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I’m Over 50 and These Are My Top Tips For Toned Arms

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Leah Groth
By Leah GrothJun 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you in your fifties and struggling to stay in shape? Ann Barrante (@annbarrante) is a 50-something nutritionist, trainer, and social media influencer who strives to help other women stay in shape as they age. In a recent viral video, she offers a few easy tips for toning arm muscles. “This is a fit tip. If you're not seeing changes in your arms and you're working hard in the gyms,” she says. “Ladies, you can build muscle in your fifties.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

First, Fuel Your Body for Fitness

@annbarrante

Fitness Tips arm exercises. #tonearns #fitover50 #menopause #muscle #proteinpacing #wellnesstips #fitnesstips #womensfitness #womensupportingwomen #personaltrainer #nutritionist #fitover50women

“The things that make a difference are fueling your body a little differently,” she says at the start of the clip. “None of that fasted cardio bs, none of those fasted workouts.”

She Recommends Protein Spacing

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

What is a good way to fuel your body? According to “I love protein spacing,” she continues. “Spacing protein out throughout the day instead of having too much all at one time” is a great strategy, says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “I typically try to encourage getting 30 grams at the same time three times each day.”

Use Light Weights and Do Lots of Reps

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Ann’s strategy is to use lightweights and do lots of reps. To “recreate resistance with lighter weights, more reps, slower tempo” after your regular workout. “Next time you're in the gym, grab some light weights. After you do something for your shoulders, I'm gonna say you're working on your deltoids, you're working on the shoulder cap. So I speak, you're gonna come here, and you're gonna do lateral lifts with lightweights,” she says.

Do Arm Extensions “Until Fatigue”

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Arms exercise for triceps. Helpful for those with elbow pain. #fitnesstips #tenniselbow #armsworkout #womensfitness #batwings #loopband #beginnerworkout #fitover50 #fitover60 #homeexercise #womensupportingwomen

“You're gonna do slow lifts with these lightweights until fatigue. You could do 20, you could do 30. Okay? And then, if you wanna make it a little harder, pulse two and down. Pulse two and down. This is your finish. Remove pulse two and down.” Then, do arm extensions. “You would take the weights, and you would do these until fatigue. Yep, until fatigue. You got it,” she says.

Choose a Weight That Isn’t Too Heavy But Not Too Light

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She suggests finding a weight that doesn’t hurt at first but starts feeling harder quickly. “I could probably do these for 24 hours, so this would be a little too light of a weight, five pounds, but maybe I would do eight pounds, and I would hold it a little different and just really finish it off. Lighter weight, really feeling the muscle tightening into it, holding it, changing the tempo and firing it up a little differently,” she says.

Also, Use Exercise Bands

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“The other thing I've talked about that I love to do is another finisher are these bands,” she says, holding up exercise bands with handles. She demonstrates doing upright rows.”

RELATED: 10-Minute Workouts to Melt Abdominal Fat in 60 Days

Body Network’s Expert Weighs In

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“Using lighter weight and more reps can be good for maintaining muscle mass,” agrees Collingwood. However, if you want to actually “build” mass, “you need to pick up medium to heavier weights so that you can barely get 12 reps and do 2 sets so you can exhaust the muscle you are working,” she says.

If You Want to Build Strength, You Need Heavier Weights

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You want to make sure to do your heavier lifting as well. “Lighter weights may help to tone and can help with muscular endurance if you do lighter weights and more reps, but if you want to build actual strength and mass, you need heavier weights,” Collingwood adds.

Have a Snack and Hydrate Prior to Working Out

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Collingwood also suggests fueling up prior to your workout. “I recommend exercising with a small snack before the workout so you have energy in your body to fuel the workout,” she says. “Also, make sure you stay hydrated and fuel up after the workout.”

RELATED: 7 Things You Should Never Do on a Diet

Diet Is Key to Toning Up

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Diet is a key part of toning up, Collingwood reminds. “Remember that if you want the tone to be visible, you may need to reduce body fat over the top of the muscle if you have excess body fat to lose,” Collingwood says. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

11 Strength-Building Secrets From a Pro Coach Who Knows

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Jordan Fernandez, nasm-cpt
By Jordan Fernandez, nasm-cptAug 16, 2024
Jordan Fernandez, nasm-cpt
Jordan is dedicated to improving health, strength, and cardiovascular fitness through resistance and aerobic ...
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✓Expert-Recommended

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

Want some strength-building secrets? Ask me. I've been a fitness coach for over five years, first getting certified through the National Academy of sports medicine as a personal trainer, and then I did their corrective exercise specialist program. I wanted to get more into the strength and performance side of coaching, so I then earned my CSCS from the National Strength and Conditioning Association. My focus has been on helping novice and intermediate fitness clients build foundational levels of strength through proper biomechanical movement patterns, progressive overload, and appropriate periodization.

For the average person, getting stronger using safe and well-structured exercise programs is virtually 100% upside, minus the time and effort required to stick with a program.

Aside from the obvious benefit of being able to lift heavier objects and have better endurance when performing day-to-day tasks, strength training with exercises like squats, deadlifts, overhead presses, and other compound movements improves mobility, bone density, metabolism, and a wide range of health markers associated with longevity, health span, and an overall improved quality of life.

For individuals interested in developing a more muscular appearance, strength training has the benefit of increasing muscle mass as well with the degree of increase varying depending on the exact resistance and program design.

Overall, however, beginner and intermediate clients generally see strength improvements, muscle improvements, and health improvements from strength training.

Related: I’m a Nutritionist And Here Is Why You Should Be Eating More Sourdough Bread

The Top Secret to Strength Building

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The top secret for strength building is consistency, which is by far the most important factor when it comes to getting results.

Focus less on the intensity and duration of every single workout and focus more on consistently hitting the gym two to three times a week for an extended period of time, or theoretically your entire life as fitness is always an ongoing process.

Start Light With Higher Reps

Athlete making effort to do last sit-upShutterstock

Use a weight that allows good form for 15 repetitions and stick with that for 4-8 weeks.

Focus on These Movements

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

Focus mostly, if not entirely on compound movements like squats, deadlifts, pull ups, overhead presses, and chest presses.

Use free weights

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

Uee free weights like barbells, dumbbells, and kettlebells for 80 percent of your training. Machines are okay, but they are not as beneficial as free weights because they require less stabilization.

Eat these Essentials

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Eat protein and carbohydrates. Most people focus on protein, but you need carbs to fuel your workouts.

Don't Forget Rest Days

Bare legs in running shoes preparing to exercise on a bright summer day on an empty roadShutterstock

Take at least 2 active rest days per week, and even up to 4 is okay. Do some light walking, cycling, and physical movement but do not push too hard on those days.

Sleep!

Man sleeping on bed in bedroom at homeShutterstock

Sleep is key for recovery. If you are not sleeping 7-8 hours a night, your gains will be affected over time.

Warmup

Young sporty man squatting or exercising on the beach during sunset. Athletic man doing fitness workout or training outdoors. Sports and healthy lifestyleShutterstock

Make sure to do a warmup at the beginning of your workout. The warmup should consist of light cardio to elevate your body temperature followed by active and dynamic stretches such as walking lunges and body weight squats, then perform warm up sets for each exercise using light weights as you ease into your heavier working sets.

Add Mobility Work

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Adding mobility work such as foam rolling can help improve your range of motion at the beginning of a workout. Save static stretching for after your strength workout.

Avoid Cardio After a Workout

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If your goal is to maximize strength, avoid doing cardio after your workout. It's vital to allow your body to recover from strength training. For health benefits, cardio is still good, however keep it to around 30 minutes and separate it from your strength training sessions, ideally on non-lifting days.

Think About Long-Term Gains

Gorgeous brunette warming up and doing some push ups a the gymShutterstock

Understand that strength building is a long term gain. It takes years to completely transform yourself from where you are now to a newer, much stronger version. You will see benefits in the short term, but making strength training a way of life as opposed to a temporary program is the only way to truly lasting results.

Related: I Lost 100 Pounds While Eating This Kind of Spaghetti

Common Mistakes to Avoid When Strength Training

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The most common mistake by far that newer lifters would make is focusing on the amount of weight they lift in each workout or exercise as opposed to having clean lifting technique and long term consistency. While there's nothing wrong with pushing yourself using heavy weights, absolutely never sacrifice your form in the pursuit of heavier weightlifting. An injury will set you back substantially and there is little marginal benefit in lifting excessively heavy weights when it comes to gaining real strength.

The next common mistake is creating a program that is so intense or has so many days a week per lifting that it becomes unrealistic for your schedule. Even a consistent two-day-a-week program is going to be a four or five day week lifting program that you are not consistent with.

Be realistic when planning your workout program that fits within your lifestyle. While you will need to make sacrifices to get your workouts in, if the program you are trying is completely unrealistic for your schedule, it's not going to deliver the results.

The final mistake I will mention here is attempting to dramatically lose weight while also gaining strength. Beginner fitness enthusiasts can lose weight and build strength at the same time, and including strength training in a weight loss program is definitely recommended.

However, in the long run, gaining maximal strength requires eating enough food to fuel your workouts which can often conflict with aggressive weight loss goals. With that said, a slow and steady improvement to your muscle-to-fat ratio as your body transforms from the strength training is definitely feasible.

Precautions to Take Before Strength Training

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.Shutterstock

If you have any pre-existing health conditions or injuries, you should always get clearance from your health care provider before beginning any exercise program.

For otherwise healthy individuals, the most important thing is to start with a light weight and focus on exercise technique and form. In a perfect world, you would have supervision from a professional coach, however if this is not possible you can opt for virtual coaching programs and finding qualified coaches online who put out free content regarding the proper exercise techniques.

If you feel any pain, especially in your joints while lifting, stop immediately and get evaluated by a health care professional.

Generally speaking, strength training is far safer than many other common recreational activities and has a much lower injury rate.

In fact, strength training is associated with decreases in injury risk from other activities due to the improved resilience of your body as you get stronger.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Final Word From the Pro Coach

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I cannot emphasize consistency enough. If you follow any reasonable workout program consistently and ensure that over time you are progressing your weight on your exercises, you will get stronger.

💪🔥Body Booster: Don’t stress about workout intensity. Consistent gym visits are the secret to strength building.

Jordan Fernandez is a strength and conditioning coach and personal trainer at Trainer Academy
Fitness & Workouts

You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

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Christopher Roback
By Christopher RobackOct 27, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Ever wondered what actually happens to your muscles as you age? The numbers are alarming: after age 30, you lose between 3% to 5% of your muscle mass every decade, with most people losing about 30% during their lifetime, according to Dr. Thomas W. Storer, director of the exercise physiology lab at Brigham and Women's Hospital. But here's the good news - you can prevent and even reverse this loss with four science-backed strategies.

"Skeletal muscle is the organ of longevity," explains Dr. Gabrielle Lyon, physician and author of "Forever Strong." In a revealing conversation on The Doctor's Farmacy with Dr. Mark Hyman, she shares exactly how to maintain your muscle mass at any age. "The health and trajectory of how we age and how we live is directly related to the health of our skeletal muscle."

Why Your Muscles Matter More Than You Think

"The health and trajectory of how we age and how we live is directly related to the health of our skeletal muscle," explains Dr. Lyon. Making up 40% of your body weight, muscle tissue isn't just for movement - it's a crucial metabolic organ that influences everything from blood sugar control to brain health.

The Hidden Dangers of Inactive Muscles

"There's no such thing as healthy sedentary skeletal muscle," warns Dr. Lyon. She explains that inactive muscles become "like a swamp," leading to metabolic dysfunction. Warning signs of unhealthy muscles include high triglycerides, high insulin, high A1C, high blood sugar, and inflammation.

The Metabolic Powerhouse

Dr. Lyon emphasizes that muscle is "the primary site for glucose disposal." As Dr. Hyman adds, "That's why exercising helps with insulin resistance and diabetes and blood sugar control because it sort of basically sucks up all the glucose."

The Brain-Muscle Connection You Never Knew About

"Contracting skeletal muscle releases irisin and BDNF, which is miracle growth for the brain," explains Dr. Hyman. This connection helps explain why exercise reduces the risk of Alzheimer's and improves cognitive function.

Myokines Are Your Muscle Messengers

"These myokines are peptide hormones released by exercising skeletal muscle based on the duration and intensity of training," Dr. Lyon explains. They help regulate metabolism, reduce inflammation, and even boost brain function. Unlike inflammatory cytokines from immune cells, muscle-derived molecules tend to have anti-inflammatory effects.

The Right Way to Exercise for Muscle Health

"The only way to do it wrong is to not do it," emphasizes Dr. Lyon. She recommends:

  • Full-body resistance training 2-3 times per week
  • Sessions lasting about 45 minutes
  • Focus on compound movements
  • Training to near fatigue
  • Using machines for better form (what she calls "high ground training").

Dr. Storer recommends "8 to 10 exercises that target all the major muscle groups" with "sets of 12 to 15 reps."

High Ground Training

Dr. Lyon introduces the concept of "high ground training," explaining that using supported positions and machines can actually help you target muscles more effectively. "When you increase contact, you are now training the muscle with the intensity," she explains.

RELATED: This Woman Lost 13 Pounds at 40 By Completely Changing 3 Exercise Habits

The Protein Factor: Eating for Muscle Health

Proper nutrition is crucial for muscle maintenance. Dr. Lyon recommends:

  • 0.7-1.0 grams of protein per pound of ideal body weight daily
  • 30-50 grams of protein at your first meal
  • Protein intake within 30-60 minutes post-exercise (for older adults)
  • Even protein distribution throughout the day.

Timing Your Meals for Maximum Muscle Benefit

"That first meal of the day is critical because you're coming out of an overnight fast," Dr. Lyon emphasizes. She explains that morning protein intake combined with reduced carbohydrates and exercise creates "a fantastic synergistic effect."

Plant vs. Animal Protein

While both sources can work, Dr. Lyon notes that plant proteins may require about 30% more total intake to achieve the same benefits as animal protein. "If you are older and you are not highly active, then if your idea is to eat whole foods from plant-based proteins, you have to watch total calories and carbohydrates," she cautions.

Overcoming Age-Related Challenges

"Anabolic resistance" makes it harder to build muscle as we age, but Dr. Lyon explains how to overcome this: "How do we make your skeletal muscle respond like younger skeletal muscle? You do that by resistance training and the synergistic influence of amino acids."

Warning Signs of Muscle Problems

Dr. Lyon identifies several key indicators of poor muscle health:

  • High triglycerides
  • High insulin levels
  • Elevated A1C
  • High blood sugar
  • Small LDL particles
  • Chronic inflammation.

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

It's Never Too Late to Start

When Dr. Hyman asked if it was too late for him to start at age 59, Dr. Lyon responded emphatically: "The only time it's late to start is if you don't start." She shares the example of Dr. Hyman's father making significant gains at age 89 after starting resistance training.

"If you fail to do these very practical things," warns Dr. Lyon, "you will find as you age, the practicality of your life becomes impossible."

Dr. Hyman notes, "Your muscle's not just a bunch of tissue dragging your skeleton around - it's a very dynamic organ and probably the biggest organ in our body." Taking care of it isn't optional; it's essential for healthy aging. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

6 Secrets From a Coach Who Lost 20 Pounds and Kept It Off

Mahtab Ekay fitbymahtab
I Lost 20 Pounds as a Coach and Here Are My 6 Secrets to Losing Weight Fast and Not Gaining It Back
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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.
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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 lose weight fast without gaining it all back? According to one expert, it’s possible if you have the right tools. Mahtab Ekay is a fat loss coach and social media influencer who has lost over 20 pounds and helps others do the same. She reveals a few game-changing hacks for sustaining weight loss in a new post. “If you want to lose weight safely by summer 2025 and not gain it all back, here are 6 things you need to do,” she writes.

Start Every Meal with Veggies

Her first tip? Start every meal with veggies. “I know, I know—veggies first isn’t the most exciting, but trust me, it works! 🥦 Starting with veggies fills you up with fiber and nutrients and it will help with preventing glucose spikes and your tendency to binge later,” she says. Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. “Your future self will thank you!)”

Stop Snacking

Her second tip: Stop snacking. “If you’re craving something sweet, save it for dessert after your meal. 🍫 Snacking on an empty stomach can mess with your blood sugar and lead to overeating later,” she writes.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Walk It Out

You also need to start walking. “Walking is a game-changer for fat loss, and there are so many easy ways to add steps,” she says. Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.

Lift Weight

“Start lifting weights,” she continues. “Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you’ll look toned and feel stronger!”

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

Hydrate

Tip five, “hydrate, hydrate, hydrate,” she says. “Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!”

Sleep

Finally, get your sleep in. “Aim for 50 hours of sleep per week. If your schedule doesn’t allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. 💤 Sleep is a game-changer for fat loss and mental clarity,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothMar 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.

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

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First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

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Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

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Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

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Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

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Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

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

Nutrition & Diet

Coach Reveals the Truth About Intermittent Fasting

McKenna Olsen mckennahenrie
Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days
Copyright mckennahenrie/Instagram
Leah Groth
By Leah GrothMar 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.

Over the past few years, intermittent fasting has been one of the buzziest terms in weight loss. So, should you try it? McKenna Olsen is an influencer and health coach who recently lost 10 pounds. In a new social media post, she answers the question: Is intermittent fasting beneficial for weight loss? Here is her answer.

Why Intermittent Fasting Is Popular

“Firstly, it’s important to know WHY it’s a popular strategy,” she explains. “It’s not ‘magic’ by any means but it’s popular because it helps to put you in a calorie deficit,” she says. While time restricted eating “can be useful for those who tend to OVERconsume,” not everyone will benefit from it.

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

Cortisol Levels Are Higher in the Morning

Here is why. “Firstly, understand that our cortisol levels are highest in the AM,” she says, “so they are going to be exacerbated if we fast for extended periods.” Also, “if you are active in the morning, it just increases cortisol.” ⁣

Fasting Can Cause a More Rapid Decline in Hormones for Women

“Second, when it comes to hormones, women are MUCH different than men. We already deal with declining sex hormones as we age, so extreme levels of fasting CAN cause a more rapid decline. We also need to keep blood sugar levels more stable. If your body is under chronic stress, it’s going to produce more and more insulin which (based upon severity) can lead to cases like insulin resistance,” she says.

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

Fasting Can Lead to Undereating During the Day

⁣”Not only can fasting be stressful, but also can lead to undereating during the day (especially if you have a busy life and ALREADY have a hard time eating enough), which leads to ultimately under recovering, especially for those who are active, too, which can cause a cascade of hormonal issues because exercise IS a stressor, so eating insufficient amounts due to extreme levels of fasting can wreck havoc on recovery,” she says.

It Can Also Make You More “Food Focused”

⁣”Lastly, fasting simply can make you more food focused, can sometimes cause hunger hormones to build leading you to overconsume when it does come meal time and for some, lead to an unhealthy relationship with food,” she says.

She Doesn’t Recommend It⁣

Overall, she doesn’t recommend it. “I know intermittent fasting has become a weight loss trend, but it’s mostly because it puts people in a caloric deficit to help control intake if you struggle with overeating,” she says.

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

Here Is What She Does Recommend⁣

“Working with so many women who have struggled with yo-yo dieting, I have found eating regular balanced meals, nourishing their bodies properly and regularly is more sustainable and healthier hormonally, for the long term,” she concludes. 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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