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Jessica Alba’s Trainer Ramona Braganza in Workout Gear Shares “Best Glutes Exercise Ever” 

Here is everything you need to know about her method.

FACT CHECKED BY Christopher Roback
ramonabraganza2
FACT CHECKED BY Christopher Roback

Do you want to know the workout behind Jessica Alba’s famous backside? Her trainer, Ramona Braganza, unveils the “best butt exercise ever” in a new Instagram post that is “used by all my celeb clients, and you have to admit they have great Glutes,” she writes. Here is the workout – and everything you need to know about her method.


Use Dumbbells or a Barbell and Make Sure to Stay in Proper Form

close up of man holding weight in gymShutterstock

“Proper form is a must with this one to avoid injury and work your way from lighter weights to heavier,” she explains. “You can use dumbbells or a barbell for most leg exercises. We will be switching out to barbells on the next leg series.”

Romanian Deadlift

Beautiful woman performs Romanian deadlift in gymShutterstock

The exercise she recommends is the Romanian Deadlift. Romanian DeadLift, or RDL, can do major damage to your back. “If done improperly with a rounded back, this exercise can cause major stress on the lower lumbar area of your back and result in a possible lumbar disc injury,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. To do it safely, she suggests tightening your entire core “so that it helps brace your back, keep a neutral spine the entire time, and lift with your legs (like you're pushing them into the floor) instead of your back.”

Don’t Forget to Warm Up

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

Braganza reminds us that you should always start with a “quick warmup cardio” and stretches. “For recovery make sure to do a stretch after, use foam roller or theragun if needed, Epsom salt bath helps too.”

3-2-1 Method

ramonabraganza1ramonabraganza/Instagram

Braganza created her trademark 321 Training Method while working with a blockbuster star. “I developed it when Jessica Alba and I were shooting many films on location, so I needed something effective, requiring minimal equipment, flexible whether you have 20 minutes, half an hour, or a full hour to train,” she recently told our sister site, Celebwell.

RELATED: The "Hot Girl Walk" Secret to Losing Body Fat Fast

Do 3 Cardio Workouts

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

The first part of the method, three, stands for three cardio workouts. “An example of cardio could be either treadmill, spinning, or dance.

Complete 2 Circuits

ramonabraganza3ramonabraganza/Instagram

Then, you move on to circuit training. She recommends doing two circuit workouts. “Usually it’s three in a row exercises that train specific body parts on different days,” Braganza said.

Now, Do 1 Part Core

ramonabraganza4ramonabraganza/Instagram

The final part of the workout is the core. She recommends doing a short workout to flatten and strengthen the midsection.

RELATED: 7 Facial Exercises to Erase Wrinkles After 50

Meditation

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

Sometimes her sessions with clients involve meditation. She maintains that Alba meditates before and after their sessions. “Our workouts have become more of a mind body spirit evolution as Jess is now in her 40s which includes meditation before we train that raises our vibrations to give us a positive mindset and finishes with a gratitude meditation,” she said.

More For You

FACT CHECKED BY Christopher Roback
Fact-Checked

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.

Do you want to know the workout behind Jessica Alba’s famous backside? Her trainer, Ramona Braganza, unveils the “best butt exercise ever” in a new Instagram post that is “used by all my celeb clients, and you have to admit they have great Glutes,” she writes. Here is the workout – and everything you need to know about her method.


Use Dumbbells or a Barbell and Make Sure to Stay in Proper Form

close up of man holding weight in gymShutterstock

“Proper form is a must with this one to avoid injury and work your way from lighter weights to heavier,” she explains. “You can use dumbbells or a barbell for most leg exercises. We will be switching out to barbells on the next leg series.”

Romanian Deadlift

Beautiful woman performs Romanian deadlift in gymShutterstock

The exercise she recommends is the Romanian Deadlift. Romanian DeadLift, or RDL, can do major damage to your back. “If done improperly with a rounded back, this exercise can cause major stress on the lower lumbar area of your back and result in a possible lumbar disc injury,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. To do it safely, she suggests tightening your entire core “so that it helps brace your back, keep a neutral spine the entire time, and lift with your legs (like you're pushing them into the floor) instead of your back.”

Don’t Forget to Warm Up

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

Braganza reminds us that you should always start with a “quick warmup cardio” and stretches. “For recovery make sure to do a stretch after, use foam roller or theragun if needed, Epsom salt bath helps too.”

3-2-1 Method

ramonabraganza1ramonabraganza/Instagram

Braganza created her trademark 321 Training Method while working with a blockbuster star. “I developed it when Jessica Alba and I were shooting many films on location, so I needed something effective, requiring minimal equipment, flexible whether you have 20 minutes, half an hour, or a full hour to train,” she recently told our sister site, Celebwell.

RELATED: The "Hot Girl Walk" Secret to Losing Body Fat Fast

Do 3 Cardio Workouts

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

The first part of the method, three, stands for three cardio workouts. “An example of cardio could be either treadmill, spinning, or dance.

Complete 2 Circuits

ramonabraganza3ramonabraganza/Instagram

Then, you move on to circuit training. She recommends doing two circuit workouts. “Usually it’s three in a row exercises that train specific body parts on different days,” Braganza said.

Now, Do 1 Part Core

ramonabraganza4ramonabraganza/Instagram

The final part of the workout is the core. She recommends doing a short workout to flatten and strengthen the midsection.

RELATED: 7 Facial Exercises to Erase Wrinkles After 50

Meditation

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

Sometimes her sessions with clients involve meditation. She maintains that Alba meditates before and after their sessions. “Our workouts have become more of a mind body spirit evolution as Jess is now in her 40s which includes meditation before we train that raises our vibrations to give us a positive mindset and finishes with a gratitude meditation,” she said.

FACT CHECKED BY Christopher Roback
Fact-Checked

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.

Sadielee Thomas is sharing her glute workout – and all you need is an exercise band. In a new social media post, the influencer shows off her perfect glutes and demonstrates the exercises she does to maintain them. “POV: you realize you only need these 5 exercises & a band to tone and tighten your booty! 🍑” she wrote in the caption. Here is everything you need to know about her glute workout – plus her walking workout and the exercises responsible for her abs.


Muscle “Toning and Tightening” Involves “Muscle Growth and Fat Loss”

Sadielee_Thomas3sadieleethomas/Instagram

Before she gets into the workout, she shares “some crucial points I’d like to emphasize,” namely that the idea of “toning or tightening” muscles is a misconception. “Rather, the process involves muscle growth and fat loss, which collectively sculpt the desired toned appearance. Despite the appeal of catchy phrases, it’s important to understand what it’ll actually take to reach your fitness goals,” she explains.

Related: 5 Mistakes I Stopped Making After Becoming a Dietitian

You Need to Consider the Nutrition

Sadielee_Thomas7sadieleethomas/Instagram

“It’s important to recognize that no workout alone can lead to significant body fat reduction. For effective results, it’s important to complement your workout routine with a nutrition plan tailored to your goals. Remember, a balanced diet plays a crucial role in results,” she says.

Here Is Her Glute Workout

She recommends doing 12 to 15 reps and 2 to 3 rounds “depending on your fitness level.”

  1. Donkey kicks
  2. Side-lying leg extensions
  3. Standing glute kick back
  4. Fire hydrants
  5. Static glute bridge abductions

Here Is Her Walking Workout

Sadielee recently shared a 50-minute walking workout on the treadmill. “Experience the ultimate blend of speed, incline, and interval challenges,” she wrote.

Check out the workout ➡️

  • 5 min warm up - 3.5 speed
  • 10 min steady pace - 4.0 speed
  • 7 min incline walk - 3.5 speed
  • 5 min moderate pace - 3.5 speed
  • 8 min interval walk - 3.0 ~ 3.5 speed
  • 10 min speed variation - 4.0 ~ 4.5 speed
  • 5 min cool down 3.0 ~ 3.5 speed

Here Is Her Core Workout

Sadie recently shared a core workout. “This particular workout didn’t single-handedly transform my core. However, incorporating movements like these, along with a diet tailored to my goals, was pivotal in achieving core transformation post-pregnancy,” she wrote in the caption, specifying that you should do 12 to 15 reps and 2 to 3 rounds “depending on fitness level.”

  1. Squat chops
  2. Dumbbell windmills
  3. Dumbbell around the world
  4. Single-leg knee drive

💪🔥Body Booster: If you want to tone and tighten any part of your body, keep in mind that you will need to build muscle and burn fat. This usually involves a combination of dietary changes and fitness.

Jaclyn Cordeiro (@jac_lynfit) is heating up social media in her latest mirror selfie. In a new post shared this week, Alex Rodriguez’s fitness instructor girlfriend shows off her insanely fit figure in a red bathing suit while flexing in front of the mirror. “Friday Flex❤️” she captioned the Instagram clip adding the hashtags #letsgoladies #goalcrushers#unapologetic. How does the Canadian beauty maintain her godly body? The Body Network has the details on all of her lifestyle habits.


She Has Been a Gym Rat Most of Her Life

Jaclyn discovered the gym early on in life. “[When] I ventured into the world of weight lifting, I immediately fell in love,” Cordeiro told Oxygen. “This newfound love helped me through the stress of nursing school and kept me focused on my life goals.” The mother-of-two, has been competing in bodybuilding and bikini competitions for several years, before-during-and-after having her kids.

Related: This Is the Exact Daily Routine That Helped Me Lose 50 Pounds, Says Fitness Expert

She Mixes Up Her Workouts

Jaclyn_Cordeiro3jac_lynfit/Instagram

“I train my body with intention and focus on MIND-MUSCLE CONNECTION. I always perform early morning fasted cardio. I always go into my training with muscle groups in mind but use various methods; HIIT, Tabata, FBW, isolation, TUT and listen to what my body is telling me to do (an intuitive approach),” she told Status Fitness Magazine about her go-to workouts.

She Takes Supplements

Jaclyn_Cordeiro2jac_lynfit/Instagram

Jaclyn is “very mindful” of what she puts into her body. “My stack includes Energy and Burner (fasted cardio), Superfoods Greens, CLA, Multivitamin, Vitamin D, Calcium, and Vitamin C daily,” she told Status Fitness.

Her Diet Is Plant-Based

“My diet consists of a plant-based, I transitioned from animal-based to plant-based about 6 years ago. I cannot express enough the benefits for my body both physically and the overall mental clarity and function. I am able to maintain a leaner physique, eliminate GI issues and my sense of connection to my body is insanely powerful,” she told Status Fitness. Her favorite post-workout snack? “Tofu, sweet potatoes and roasted chickpeas with lots of hot sauce!” she added to Oxygen.

She Has a Six-Week Transformation Program

Jaclyn_Cordeiro5jac_lynfit/Instagram

You can lose weight with Jaclyn’s help. “My six-week transformation challenge program includes; a flexible nutrition plan with a focus on plant-based/whole foods and a training plan that can be done in the comfort of their home environments,” Cordeiro explains to Oxygen. “My focus is to break down barriers and gain the trust of my client during the six weeks, specifically during the 15-minute virtual check-ins, to achieve results that clients never thought were attainable.”

Related: I Lost Over 129 Pounds with the Help of This Cereal Hack

A-Rod Is Her Boyfriend, Workout Buddy, and Client

Jaclyn_Cordeiro_a_rodarod/ jac_lynfit/Instagram

In September 2023, A Rod revealed that his girlfriend helped him drop 32 pounds, calling his health journey with her “life changing.” He wrote that at the end of 2021, his family pointed out that her was looking unhealthy. “Not what you want to hear, but I knew I wasn’t my best self,” he said. “It all came down to me making some key changes in my habits: 1. More plants, less red meat 2. Intermittent fasting 3. Night walks. Small changes led to big results, and I’m feeling better than ever,” he continued. “Thank you @jac_lynfit for being my guide and support. You coached me up to stay dedicated, motivated and improve each day.”

💪🔥Body Booster: Plant-based eating can sustain a body-building lifestyle. However, if you want to cut animal products out and still get enough protein you will have to be more thoughtful about eating and creative with protein sources.

FACT CHECKED BY Christopher Roback
Fact-Checked

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.

Whitney Simmons is looking pretty fit in pink at the gym. In a new social media post, the personal trainer and fitness influencer flaunts her fantastic figure in a pink sports bra and sweats while showing off her strength by doing barbell squats. “I hate to admit it, but… I did have fun,” she says in the caption, revealing in the video that she hasn’t done the exercise in years. Here is how she approaches the glute-busting move – and a few other of the top diet and fitness habits responsible for her amazing body.


Barbell Squats

“I can’t remember the last time I did a barbell squat,” she says in the clip, starting without any weight at all and then adding 25-pound weights to each side of the bar. She then proceeded to do another set, squatting lower than before. For the third set, she added an extra five pounds per side

Here Is Her Go-to Glute Workout

Whitney_Simmonswhitneyysimmons/Instagram

In another Instagram video, Whitney shared her go-to glute workout:

1️⃣ 4x8 barbell RDL

2️⃣ 3x10 KAS glute bridge

3️⃣ 3x8 Bulgarian split squat

4️⃣ 3x10 glute dom back extension

Weight Training

Whitney_Simmons2whitneyysimmons/Instagram

Weight training is Whitney’s “go-to” form of fitness. “I feel so strong and powerful [when I do it!],” she told Life & Style. Before finding weights and transforming her body she did mostly cardio to stay as “skinny and small as possible.” But once she “discovered” weight training, “that’s when my entire transformation began, not only for my mental health but obviously my physical as well. My life has changed so much. I just want to be strong! Like nothing makes me feel more empowered than taking an hour to myself every day in the gym, chucking weights around, and taking that time for myself. You leave the gym on this rush, you just feel so good after a session like that!” she said.

RELATED: Jen Selter Reveals Her Sculpted Abs and Shares Chocolate Banana Smoothie Secret

Session Planning

Whitney_Simmons7whitneyysimmons/Instagram

Just like some people meal plan, Whitney plans her weightlifting sessions ahead of time. “Always go into the gym with a plan,” she suggested. “There are so many free workouts online. I provide a new workout every single day, and there are so many women pushing so many amazing workouts online. Go into the gym with a plan, and start with something that’s dumbbell only.”

90% Healthy Diet

Whitney_Simmons4whitneyysimmons/Instagram

Whitney eats healthy most of the time. “I’m all about living a healthy lifestyle, so I believe if you eat 90% healthy in the day, it’s okay to have a chocolate chip cookie at the end of the day,” she told the publication. “You’ve got to have that balance. Otherwise, you’re just going to go crazy. Mental health is what started my entire fitness journey, and if I ate just protein shakes all day every day, I would lose my mind. It’s all about balance. It’s okay to treat yourself — you have to!” says Whitney.

💪🔥Body Booster: When trying a new exercise, first attempt with no weights, then gradually add weights or resistance to make it harder. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

FACT CHECKED BY Christopher Roback
Fact-Checked

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.

Emily Skye’s abs are on fire! In a new social media post, the fitness influencer and trainer, who boasts over 2.7 million Instagram followers, shares three easy moves that you can do at home to build up your backside. “3 MUST DO BOOTY EXERCISES!” she captioned the Instagram video. “If your butt ain’t sweaty, you ain’t training hard enough.” Here are the exact exercises she does – and some of the other go-to diet and fitness tips that keep her in shape.


Here Are the Three Exercises to Build Your Glute

Emily_Skye_emilyskyefit2emilyskyefit/Instagram

In the video, she demonstrated three exercises that can be done with light weights or no weights.

  1. Deadlift
  2. Bulgarian split squat
  3. Hip thrust with pause

Exercise Almost Every Single Day

Emily_Skye_emilyskyefit3emilyskyefit/Instagram

If you want a body like Emily’s, plan on working out almost every day. In an Instagram post she reveals that 5-6 workouts per week are a must. “Some people might think my progress is due to my genetics,” she wrote, “but I can tell you it's got a LOT to do with hard work and consistency,” she continued. Sometimes she even works out at midnight.

RELATED: I Lost 20 Pounds and Got in the Best Shape of My Life Without Starving Myself

Do High Intensity Interval Training (HIIT)

Emily_Skye_emilyskyefit5emilyskyefit/Instagram

Skye advocates HIIT workouts. “You can’t spot reduce,” she told People. “Work your whole body doing high-intensity interval training workouts and weights. A lot of women neglect [weight training] because they have this fear that weights will make them bulky, but it’s actually really good for getting that toned look. Plus it burns fat,” she added. “You’ve got fat that sits on top of the muscle, so if you work the muscle and get it nice and toned, once you remove the fat you’re left with long, lean, toned muscles.” There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

Amp Up Your Protein Intake

Sock eyed salmon with green beans and lemonShutterstock

Emily encourages eating protein to burn fat. Each of her meals is very protein-centric. For breakfast she has an egg, spinach and halloumi wrap, followed by a tuna, kale, sweet potato and avocado salad at lunch. “I usually aim to include protein at breakfast, like eggs and dairy, which also have a range of important minerals,” she told NW Magazine. “A savory breakfast means I can throw in some vegetables, plus wholegrain carbs for slow-release energy.” She also loves fish. “I try to include fish a few times a week for lean protein and important omega-3 fats. I add some pumpkin and sesame seeds for extra mineral, protein and healthy fats,” she added.

RELATED: 6 Ways to Increase Your Fiber Intake and Avoid the Bloat, Says Nutritionist

Try “Intuitive Eating”

Emily_Skye_emilyskyefit4emilyskyefit/Instagram

It’s all about balance, says Sky. "I like intuitive eating and to allow myself one or two treat meals a week. It does depend on what's happening though. If I have a photoshoot or something coming up, I'm a bit more strict with myself because I know I have a goal to achieve, but generally, I allow a couple of treats. My favorite 'treat' foods are chips and chocolate,” she told Women's Best.

💪🔥Body Booster: If you want to build your glutes, make sure you are eating enough protein to sustain muscle growth. Most experts recommend about 30 grams of protein per meal.

Emma Colsey-Nicholls emmacolseynicholls
Copyright emmacolseynicholls/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.

For many women over 40, the struggle to maintain strength and fitness becomes increasingly challenging as hormones shift and metabolism changes. Emma Colsey-Nicholls knows this firsthand. As a weight loss coach specializing in helping women navigate midlife health challenges, Emma decided to put weighted vest walking to the test for 30 days. What she discovered was a game-changer for building strength without adding gym time to her already packed schedule. Read on to learn how this simple addition to her daily walks transformed her fitness and could do the same for you.

The Midlife Fitness Challenge

The fitness routines that worked in your 30s often don't deliver the same results after 40. "You only need to look at a chocolate bar and you gain weight around your midsection," Emma says in her video, describing a frustration many women share. Even as a health coach, Emma deals with PCOS symptoms alongside typical midlife challenges, making her passionate about finding strength-building solutions that fit into busy schedules. "I'm always delving into how we can optimise our midlife health and fitness without having to add any extra time to your already busy schedule," she explains.

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

My No-Gym Approach To Fitness

Emma didn't change her existing routine of walking 10,000-15,000 steps daily with her dogs. "I didn't add any more walking to my schedule. I was simply doing my existing walks but just adding the weighted vest," Emma explains. She used a 15-pound vest just 3-4 times weekly throughout her 30-day experiment, making this an extremely manageable addition to her routine. "I'm all about working smart and not harder these days because I definitely do not have the time to add in more things," she adds.

How Walking Builds Muscle Strength

The science behind weighted vest walking is straightforward but effective. "It's simply about adding more load onto the body. Your body has to adapt to that extra weight," Emma explains. This adaptation process builds strength as your muscles work harder with each step. "Muscles are going to have to contract harder. We're going to have to recruit more muscle fibres so that your body can propel yourself through that greater amount of load," Emma says, detailing how this simple addition effectively turns your walk into a strength training session.

Strength Building Without The Gym

One of the most significant benefits Emma noticed was improved strength without setting foot in a gym. "I've actually really enjoyed using this when I've been going uphill. So I've been working on trying to maintain my pace, so walking at a good pace whilst having the weighted vest on," Emma says. She found that her leg muscles became noticeably stronger as they adapted to carrying the additional weight, providing resistance training benefits during what would otherwise be just a regular walk.

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

Perfect For Low-Energy Days

Midlife often brings hormonal fluctuations that can tank your energy and motivation for traditional strength training. "There are many times when I'm having hormonal fluctuations, I can feel like absolute garbage and my energy levels are on the floor," Emma shares. On days when a gym workout feels impossible, a weighted walk provides meaningful strength benefits while still being gentle enough to manage. "I'm always motivated to go out on a walk because I absolutely love going out and walking," she adds, making this an ideal strategy for consistent strength building.

Cardiovascular Strength Too

While primarily focusing on building muscular strength, Emma found that the weighted vest significantly improved her cardiovascular fitness too. "I've been feeling really really out of breath. It's been elevating my heart rate by the simple act of adding on the weighted vest," Emma notes. This dual benefit means you're strengthening both muscles and heart without traditional gym workouts. "I've really noticed those improvements in my cardiovascular health like when I'm just running up the stairs I haven't been feeling as out of breath," she shares.

Weight Loss Without Diet Changes

Although strength building was her focus, Emma was pleasantly surprised by other physical changes. "I dropped three pounds like without even trying," Emma says about her 30-day experience. "I am someone who usually doesn't drop weight that easily without having to be very very dialed in with my diets," she adds, highlighting how the added strength training element of her walks created meaningful body composition changes without dietary modifications.

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

Muscle Preservation Benefits

What makes weighted vest walking particularly valuable for building strength in midlife women is how it affects body composition. "It was shown to be effective in reducing fat mass and body weight but not fat-free mass," Emma explains about research findings. This means you're preserving and building muscle rather than losing it – crucial for maintaining strength as we age. "We want our body to be metabolically active meaning that we burn more calories at rest and we do that by sustaining our muscle mass," she adds.

Bone Strength Benefits

Perhaps the most important long-term strength benefit for women over 40 is improved bone density. "As we approach peri and menopause, we get a reduction in the production of estrogen. Bone health becomes important as we have the high risk of osteoporosis," Emma says. Studies show weighted vests not only help maintain bone mineral density but may actually help reverse bone loss. "Bones grow where there are load placed on it," Emma explains, making this a crucial aspect of midlife strength training.

Getting Started Simply

You don't need to invest in equipment right away to try this strength-building approach. "You could start with something as simple as putting some weight in a rucksack," Emma suggests. Starting with household items like canned goods in a backpack allows you to test the concept before investing in a proper weighted vest. This makes it accessible for anyone interested in building strength without a gym membership.

Choosing The Right Weight

If you decide to purchase a vest, Emma recommends looking for adjustable options. "I would definitely want one that has the ability to adjust the weight so that you can start lighter and you can build up over time," she advises. Vests that distribute weight around the waist rather than just on the shoulders can also be more comfortable for extended strength-building sessions. She suggests starting with a weight that challenges you but doesn't compromise your posture.

RELATED:20 Superfoods for People Over 50

Small Effort, Big Strength Gains

Emma was impressed by how quickly she noticed strength improvements with minimal effort. "I was really impressed with the benefit that I felt in quite a short period of time and without adding any extra weight," Emma says. She used just 15 pounds consistently and still saw meaningful improvements in her muscle strength, cardiovascular fitness, and overall body composition. "When it comes to midlife health, if we want to be able to get more bang for our buck without adding any more onto your plate, I think it's a great tool to utilize," she concludes.

"I've Seen and Felt the Benefits"

For women over 40 looking to build strength without adding gym time to their busy schedules, weighted vest walking offers a simple yet effective solution. The benefits Emma experienced went well beyond what she expected – stronger muscles, improved cardiovascular fitness, better bone health, and even some weight loss, all without changing her existing walking routine significantly. "I've seen and felt the benefits," Emma shares, "and maybe if you consider it that you might too." If you're looking for a practical way to build strength in midlife without a gym membership, this might just be the approach you've been waiting for. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

10 Foods That Secretly Burn Fat After 40
Shutterstock
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.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

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

1. Lean Proteins

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

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

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

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Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

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6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

Kale chips on a baking sheet on parchment.​Zucchini or Kale ChipsShutterstock

You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.5 Menopause-Soothing Foods for Quick ReliefShutterstock

These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. 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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Evidence-Based

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

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

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

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

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The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

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Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

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Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

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The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.