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

11 Hacks to Build Muscle While Losing Fat From a Strength Coach “It's Not As Hard As You Think"

Transform your body with these proven strategies for simultaneous fat loss and muscle gain.

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Trying to build muscle while losing fat feels like chasing two rabbits – it is impossible to catch either one. But according to powerlifter and strength coach Meg Gallagher, it's more achievable than most people think. With over 600,000 YouTube followers and certifications from ISSA and Precision Nutrition, Meg has helped thousands transform their bodies through science-backed strategies. Here are her insider hacks for achieving the seemingly impossible: building muscle while burning fat.


Hack 1: Know If You're in the Fast-Track Group

"There are four different groups of people who can expect to experience body recomposition more easily than others," Meg reveals in her post. These include new lifters, people with significant weight to lose, those returning after a training break, and those using performance-enhancing substances. If you're in one of these groups, you're primed for faster results.

Hack 2: Embrace Being a Beginner

Don't let the "beginner" label discourage you. "Being a novice doesn't mean you're not strong. It doesn't mean you are not experienced in the gym," Meg emphasizes. "It simply means you can progress much more quickly than an intermediate or advanced lifter." This is your advantage – use it.

RELATED: 50-Year-Old Woman Shares 11 Menopause Belly Fat Tips, “The Fat Just Melted Away”

Hack 3: Master the Protein Sweet Spot

The foundation of body recomposition is simpler than you might think. "If you're coming from eating nothing but fast food, it will be relatively easy to make some small adjustments and start experiencing body recomposition," Meg notes. Her key formula? "The general recommendation is one gram of protein per pound of body weight, with an upper limit of about 250 grams."

Hack 4: Follow a Real Program

Random workouts won't cut it. "If you're not on a program, then get on one," Meg states firmly. "Your goal with building muscle must be significant enough to follow a structured plan." Focus on compound movements like squats, bench presses, and deadlifts – these exercises deliver the most bang for your buck.

Hack 5: Use the Progress Principle

"Progressive overload is just over time, progressively doing more," Meg explains. This could mean increasing sets, reps, or weight. "A good program will prescribe intensities, so you are paying attention to how much weight you lifted last week and ensuring that this week you do some more." This is your secret weapon for continuous improvement.

Hack 6: Don't Wait to Start Weight Training

Think you need to lose fat first? Think again. "Should I lose fat before I start weight training? The simple answer to that for me is no," Meg says definitively. "The extra work and exercise that you're doing in the gym is extra movement... building lean tissue now will help speed whatever fat loss efforts you have."

RELATED: Coach Lost 20 Pounds in Under 3 Months with These 5 Simple Hacks

Hack 7: Add Smart Cardio

Forget the old myth about cardio killing gains. "It is totally appropriate to do cardio on your off days or even on the same day as your training," Meg confirms. Her hack? "Do things that you enjoy doing" – whether it's walking, hiking with family, or using the StairMaster. The best cardio is the one you'll actually do.

Hack 8: Return to Training Strategically

Coming back after a break? Don't rush. "Find a structured comeback plan and I would honestly consider running a linear progression to get you back to the numbers that you were," Meg advises. "Don't go into the gym going balls to the wall and expecting to hit the numbers that you hit way back when." Smart progression beats ego lifting every time.

Hack 9: Track Success Beyond Numbers

The scale doesn't tell the whole story. "The scale is just one indicator, but it might not necessarily be the best indicator," Meg reveals. Her hack? Use multiple tracking methods: progress photos, skin calipers, or waist measurements. This gives you a complete picture of your transformation.

Hack 10: Stick to Your Program

Program hopping kills progress. "Try not to get on someone else's program like chasing a new shiny new object," Meg warns. The hack? Commit to a program for at least 8-12 weeks. "Stick with the training that you have laid out so that you get stronger in those movements and you continue using progressive overload throughout a longer span of time."

RELATED: Your Body Type Could Be Sabotaging Your Workouts — Expert Shows The Fix

Hack 11: Play the Long Game

Not in one of the fast-track groups? No problem. "If you train hard and keep your macronutrients in check and keep your calorie balance in check, you can expect over time to gain a little bit of muscle and maybe lose a little bit of fat," Meg explains. This sustainable approach leads to lasting results without the typical bulk-and-cut roller coaster. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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.

Trying to build muscle while losing fat feels like chasing two rabbits – it is impossible to catch either one. But according to powerlifter and strength coach Meg Gallagher, it's more achievable than most people think. With over 600,000 YouTube followers and certifications from ISSA and Precision Nutrition, Meg has helped thousands transform their bodies through science-backed strategies. Here are her insider hacks for achieving the seemingly impossible: building muscle while burning fat.


Hack 1: Know If You're in the Fast-Track Group

"There are four different groups of people who can expect to experience body recomposition more easily than others," Meg reveals in her post. These include new lifters, people with significant weight to lose, those returning after a training break, and those using performance-enhancing substances. If you're in one of these groups, you're primed for faster results.

Hack 2: Embrace Being a Beginner

Don't let the "beginner" label discourage you. "Being a novice doesn't mean you're not strong. It doesn't mean you are not experienced in the gym," Meg emphasizes. "It simply means you can progress much more quickly than an intermediate or advanced lifter." This is your advantage – use it.

RELATED: 50-Year-Old Woman Shares 11 Menopause Belly Fat Tips, “The Fat Just Melted Away”

Hack 3: Master the Protein Sweet Spot

The foundation of body recomposition is simpler than you might think. "If you're coming from eating nothing but fast food, it will be relatively easy to make some small adjustments and start experiencing body recomposition," Meg notes. Her key formula? "The general recommendation is one gram of protein per pound of body weight, with an upper limit of about 250 grams."

Hack 4: Follow a Real Program

Random workouts won't cut it. "If you're not on a program, then get on one," Meg states firmly. "Your goal with building muscle must be significant enough to follow a structured plan." Focus on compound movements like squats, bench presses, and deadlifts – these exercises deliver the most bang for your buck.

Hack 5: Use the Progress Principle

"Progressive overload is just over time, progressively doing more," Meg explains. This could mean increasing sets, reps, or weight. "A good program will prescribe intensities, so you are paying attention to how much weight you lifted last week and ensuring that this week you do some more." This is your secret weapon for continuous improvement.

Hack 6: Don't Wait to Start Weight Training

Think you need to lose fat first? Think again. "Should I lose fat before I start weight training? The simple answer to that for me is no," Meg says definitively. "The extra work and exercise that you're doing in the gym is extra movement... building lean tissue now will help speed whatever fat loss efforts you have."

RELATED: Coach Lost 20 Pounds in Under 3 Months with These 5 Simple Hacks

Hack 7: Add Smart Cardio

Forget the old myth about cardio killing gains. "It is totally appropriate to do cardio on your off days or even on the same day as your training," Meg confirms. Her hack? "Do things that you enjoy doing" – whether it's walking, hiking with family, or using the StairMaster. The best cardio is the one you'll actually do.

Hack 8: Return to Training Strategically

Coming back after a break? Don't rush. "Find a structured comeback plan and I would honestly consider running a linear progression to get you back to the numbers that you were," Meg advises. "Don't go into the gym going balls to the wall and expecting to hit the numbers that you hit way back when." Smart progression beats ego lifting every time.

Hack 9: Track Success Beyond Numbers

The scale doesn't tell the whole story. "The scale is just one indicator, but it might not necessarily be the best indicator," Meg reveals. Her hack? Use multiple tracking methods: progress photos, skin calipers, or waist measurements. This gives you a complete picture of your transformation.

Hack 10: Stick to Your Program

Program hopping kills progress. "Try not to get on someone else's program like chasing a new shiny new object," Meg warns. The hack? Commit to a program for at least 8-12 weeks. "Stick with the training that you have laid out so that you get stronger in those movements and you continue using progressive overload throughout a longer span of time."

RELATED: Your Body Type Could Be Sabotaging Your Workouts — Expert Shows The Fix

Hack 11: Play the Long Game

Not in one of the fast-track groups? No problem. "If you train hard and keep your macronutrients in check and keep your calorie balance in check, you can expect over time to gain a little bit of muscle and maybe lose a little bit of fat," Meg explains. This sustainable approach leads to lasting results without the typical bulk-and-cut roller coaster. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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 trying to lean out and add some muscle to your physique? One of the biggest fitness misconceptions is that lifting weights will make you get “big” instead of lean – and fitness trainer and influencer Kelsey Wells is here to bust the myths surrounding “lean muscle” and weightlifting. In a new social media post the expert discusses the muscle growing concept with her over-3 million followers and reveals the secret to getting in shape.


There Is “No Such Thing” As Lean Muscle

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According to Wells, there is a major misconception about muscles. “First of all— There is no such thing as “lean muscle.” All muscle is lean,” she writes in the post.

People Use to the Term to Describe Having Visible Muscle with a Lower Body Fat Percentage

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“Usually when ‘growing lean muscle’ is marketed to you, it’s to sell you the aesthetic of not being ‘too bulky or manly’ (🙄🙄🙄 I’ve been called this or heard this more than I can count) and/or having visible muscle, with a lower body fat percentage,” she continues.

Getting “Big” Takes A LOT of Work

Kelsey_Wells4kelseywells/Instagram

“Listen. Growing A LOT of muscle mass takes A LOT of INTENTIONAL work-focused training and nutrition and eating in a caloric surplus— for an extended period of time! YEARS if doing so naturally and healthily,” she says.

RELATED: 7 Spices That Boost Metabolism and Cut Fat

You Won’t “Accidentally” Grow “Crazy Big Muscles”

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“And to all those who have that goal and focus and achieve it!? 😍💪⚡️ beautiful feminine superwomen. If that’s not the vibe for you personally? You don’t need to stress aka you will not ‘accidentally’ grow crazy big muscles,” she continues.

The More Muscle You Build, the More Calories You Will Burn

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

“My main point?? LIFTING WEIGHTS helps you build muscle, and the more muscle mass your body has, the higher your TDEE (total daily energy expenditure). Therefore the more calories your body is burning even at rest! This (accompanied with eating adequate protein) is how you (over time!!!) shift your body composition to that ‘lean muscle’ people talk about,” Wells says.

Whatever You Do, Make Sure It Is “Healthy and Sustainable”

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

“I am ALL about helping women understand that fitness is SO MUCH MORE than aesthetic goals— and that changing something about your physique should only be a goal if it is gone about in HEALTHY and SUSTAINABLE ways, and with a HEALTHY MINDSET! Never from a place of lack or not-enough-ness,” she says.

RELATED: 7 Morning Routines That Help Shed Weight Quickly

Don’t Believe Everything You Hear

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“But I am ALSO all about helping LIFT STIGMAS surrounding women and weight training! And empowering them to GET IN THE GYM! And pick up some weights. There are SOOO many benefits, inside and out,” she concludes.

💪🔥Body Booster: Don’t be afraid of lifting heavy weights. You aren’t going to “accidentally” bulk up.

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.

FACT CHECKED BY Christopher Roback
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Cori Lefkowith of Redefining Strength is a fitness expert and social media influencer whose mission is to help with “building habits that seamlessly become a part of your lifestyle, ultimately reshaping your identity,” she writes in her bio. In a new post, she blasts the fallacy that “I am too old to gain muscle,” she says. “Stop lying to yourself. Stop giving yourself an excuse not to work hard and move forward. Because while our body needs and goals do change as we get older, and yes, it a hundred percent becomes harder to build and retain the muscle, we can still achieve fabulous results and build muscle at any and every age,” she says.


What Worked When You Were Younger Won’t Work When You Are Older

“The reason we don't see the results we want as we get older is because we cling to improper dieting and workout practices that we may have gotten away with when we were younger. But at every stage of life, we need to be adjusting our fueling and our training. Nothing works forever,” she says in the video.

Diet and Training Should Evolve

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“Our body and lifestyle are constantly evolving, and so should our diet and training habits,” she continues, “to meet us where we're currently so we can always move forward and be functionally strong till the final day on this planet. That's why I wanna share with you seven tips to maintain your lean muscle and even gain muscle as you get older.”

Tip 1: Use It Or Lose It

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Tip number one is to use it or lose it. “So often, the reason we see more dramatic shifts in body composition and lose more muscle mass as we get older is because we've stopped doing what makes us fitter and stronger. We simply accept decline, and we use age as an excuse. Instead of finding ways to challenge ourselves, things get harder. We may feel more awkward with balance moves. We may feel like we even recover slower. We may even dislike coordination moves because they're uncomfortable. Even mainstream media has been telling people to stop doing what kept them strong in the first place, but if you don't use it, you'll lose it,” she says.

Do Moves That Challenge Your Coordination

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.Shutterstock

“If you wanna keep your mind-body connection strong, which can lead to better muscle hypertrophy or muscle gains, you've gotta do moves that challenge your coordination. And if you not only wanna gain muscle but stay functionally strong and avoid falls, you have to do those awkward balance moves. Use it or lose it. Keep challenging yourself and training those movement patterns in the gym, so you move better in everyday life,” she says.

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

Tip 2: Stop Dieting

woman eats sweets at night to sneak in a refrigerator.Shutterstock

Tip number two: stop dieting. “Muscle helps keep our metabolic grade higher. It helps us burn more calories at rest and stay leaner. As we get older, we become less able to utilize protein as efficiently, making it even harder to build and retain lean muscle mass. But this is why it's even more key. We stop dieting in extreme deficits,” she explains.

Don’t Continue Cutting Calories

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“While it can feel harder and harder to lose any weight we've gained, so we feel like we need to turn to larger and larger calorie deficits. This ultimately sabotages our results. It leads to more muscle mass being lost in the process of us trying to lose weight, which only leads to metabolic adaptations and worse body composition,” she says.

It Makes It Harder to Lose Weight

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“It leads to us actually making it harder on ourselves to lose the weight and keep it off. Plus, metabolic adaptations mean we burn even fewer calories when we are at rest. This leads to us then slashing our calories lower and lower to try and keep losing, perpetuating the horrible weight-gaining cycle as we get older,” she says.

Work on Fueling Lean Muscle Mass

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

Instead, you should “focus on fueling” that lean muscle mass. “We need to focus on macros first in a very slight calorie deficit so we can help ourselves retain that lean muscle. Even as we wanna lose fat, we may even find we first need to retrain our body to eat more so we can build that lean muscle with a small calorie surplus before we even consider creating a slight deficit to lose,” she explains.

Tip 3: Do Moves That Challenge You

Group of middle aged women doing abdominal exercise in gym.Shutterstock

Tip number three: do moves that challenge you. “Many of us have heard that strength training is key to gaining muscle, especially as we get older, and it is by challenging our muscles we force them to rebuild and grow stronger. It's why we don't wanna fear heavy lifting as we get older,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Start Lifting

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The key is recognizing what lifting heavy is. “For us, it may mean body weight training starting out, especially if you haven't trained before or haven't trained consistently in a while, or maybe using resistance bands or dumbbells over barbells. The key is not fearing loads and truly challenging yourself instead of going lighter just because you've hit a certain age. Fitness is about ability, period. We always have to meet ourselves where we're at,” she says.

Don’t Avoid “Awkward or Uncomfortable” Moves

“This also means we can't avoid awkward or uncomfortable moves that challenge our mind-body connection. Neuromuscular efficiency, or the ability to recruit muscles quickly and in the right sequences to perform movements, is key to us moving well and improving our reaction times and coordination in everyday life. Not to mention that the ability to recruit muscles quickly and muscle activation will also improve your muscle hypertrophy results,” she says.

Improve the Mind-Body Connection

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“So if you wanna be able to gain more muscle, you wanna improve that mind-body connection with moves that challenge your balance and your coordination while also challenging yourself with loads,” she adds.

Tip 4: Increase Your Protein Portions Per Each Meal

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

Tip number four: increase your protein portions per meal. “As we get older, we can develop anabolic resistance, and we are less able to utilize protein efficiently. This means we actually need to increase our protein intake, especially when we're training hard and lifting to build muscle because our muscles don't respond by increasing muscle protein synthesis in the same ways when we're younger,” she says.

Aim for 20 to 30 Grams Per Meal

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

“Increasing a portion of 20 grams of protein to 30 may be super key, and if we're training harder, you may see an even better benefit from 40 grams, especially after a hard training session,” she says. “However, the reason I don't just say increased protein intake overall is because as we get older, we can also often see a decline in our appetite.”

It Can Be Hard to Eat a Lot of Protein in One Sitting

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“This decline in appetite can be purely age-related, but it can also be based on how we fueled in the past to try and lose weight with more extreme deficits. It can also be hard to eat a ton of protein in one sitting because it can make us feel fuller,” she says.

RELATED:20 Superfoods for People Over 50

Breaking Up Protein Intake Will Help You See Results

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“By increasing our intake each meal over trying to get in a ton of protein at one meal, and even adding in a pre and post-workout snack that is protein-centric, we can break up our protein intake to see results,” she says. “You may even find that you can see an added benefit from BCAA supplementation during your workouts as leucine is especially critical to stimulating muscle protein synthesis. There can also be some benefit of breaking up your protein intake to keep a positive protein balance multiple times a day to promote better muscle growth.”

Tip 5: Do Mobility Work

Tip number five: do your mobility work. “We can see changes in our recovery, and aches and pains can feel like they're adding up so much more as we get older. Too often, we simply blame our age for over-recognizing the movement compensations and balances, overuse, and overload that have been occurring for years and that we haven't addressed. But whatever the reason, we can't ignore these issues if we wanna be able to train hard consistently to see results,” she says.

Mobility Work Will Help You Move Better and Recover Faster

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Mobility work “can help us move better and recover faster, even helping us better manage chronic inflammatory conditions that could fight our muscle gains so we can train consistently and challenge ourselves to build that lean muscle without proper recovery,” she says. “We end up training to a point of diminishing returns where we're just constantly beating our body down over allowing for proper recovery and growth.”

When We Rest, We Rebuild

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

“When we rest, we rebuild,” she says. “We do this mobility work in every warm up so we can train to build that lean muscle more efficiently. You'll be surprised by how much even five to 10 minutes of mobility work a day helps you train harder without needing extra days off to recover.”

6. Be Strategic in Your Meal Timing

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Tip number six: be strategic in your meal timing. “I say this as a person who personally loves intermittent fasting as a meal timing. Fasting can backfire when gaining muscle is your goal, especially if you're a hard gainer. And as we get older, we have to realize that fasting and fasting training may hinder us from gaining muscle. As in a fasted state, your muscle protein balance is negative. Basically, you break down more muscle than you build,” she says.

Don’t Train Fasted

“So we put ourselves at greater risk for losing muscle the more we put ourselves in this negative protein balance. Not to mention, when you train fasted you don't necessarily have that readily available stored fuel. You need to truly push hard during a session and rebuild after you've created the muscle tissue damage,” she says.

Consider a Pre-Workout Meal

Middle age caucasian sporty woman eating salad at home.Shutterstock

“So consider including a pre-workout meal with protein to have amino acids readily available in your system, and even a carb source for immediate fuel to allow you to push harder in your sessions without fatigue,” she says. “Studies have found the resistance exercise combined with amino acid ingestion elicits the greatest anabolic response. It may assist the elderly in producing a youthful muscle protein synthetic response, provided sufficient protein is ingested following exercise. This post-workout protein consumption can even help you improve your recovery. So you can include more hard training sessions over the week.”

Tip 7: Stay Active on Recovery Days

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Tip number seven: stay active on your days off recovery. “And rest days don't have to be do-nothing days. And the more we can actually use these days to prep our body to move better during our training sessions, the better off we'll be,” she says.

RELATED: 10 Swimming Tips to Lose 45 Pounds Like I Did

Walk or Do Mobility Exercises

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She recommends including five to 10-minute mobility routines or going for a long walk. “Honestly, walking is one of the most underutilized tools we have to save functionally stronger and improve our body composition even as we get older. Walking can help us avoid unwanted fat gain, keep our aerobic base strong, and even help us recover from previous training sessions without being catabolic to our muscle mass, she says. “Unlike more intense forms of steady state cardio, walking can also be a great way to de-stress and help our mind and body recover. So, as much as it can be hard to take a day off, your body needs it. Your muscles repair and rebuild when you give them time to recover. But to stay active, don't be afraid to include light movement and mobility work on those days off. You may be surprised by how much even this light activity helps you sleep better.”

Bottom Line: You Can Build Muscle Mass at Any Age

“We can and should focus on building muscle at any and every age. We are never too old to see results, and our workout routine and diet should always be based on our needs and goals, meeting us where we are currently and our age. That simple number should never determine what we can or can't do. We have to remember that if we want to stay strong, it really is a case of use it or lose it. So use these seven tips to help you feel lean, strong, and fabulous till your final day on this planet,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Evidence-Based

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

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

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

Do you want to lift your way to a slimmer, stronger body this year? Vimal Rajput is a fitness trainer whose mission is to “help people become the fittest version of themselves physically and mentally,” she writes in her Instagram bio. In a new social media post, she discusses how to lose fat and build muscle simultaneously. “If you’re lifting weights and your goal is to lose fat and build muscle at the same time, here are my best tips to make it happen,” she says.


Workout Sets: Quality Over Quantity

Her first tip when it comes to workout sets is to opt for quality over quantity. “If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure, and you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she writes in her post.

Reps: Go Heavy!

Next up, when doing reps, go heavy. “The myth that high with lower weight are better for fat loss needs to go instead aim for 8-12 reps with heavier weight. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she writes.

Cardio: Timing Is Key

As for cardio, time it right, she recommends. “If you want to incorporate cardio, do it after your lifting session or on rest day. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

As for rest time, don’t rush it, she urges. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2min to fully recover and lift heavier during your workout sets.quality over speed!” she says.

Nutrition: Eat Near Maintenance

In terms of nutrition, she recommends eating near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit, not more than a 500 calorie deficit per day.don’t go into a crazy deficit-it will make it harder to maintain your strength and muscle while losing fat,” she says.

Intensity: Progressive Overloads

As for intensity, she highly recommends progressive overload. “Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress in, but there are ways around it,” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Sarah Bouchard fedandfreewithsarahb
​Unrealistic Expectations
Copyright fedandfreewithsarahb/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.

Have you been dieting and spending time in the gym, but are starting to feel bulk? You might be making a common mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new Instagram post, she breaks down the reason why you might not be achieving the toned look you desire.

“I hate to break it to you, but…What makes a woman appear ‘bulky’ 99% of the time is 🥁… consuming more calories than her body needs. The women you see in their late 30s and beyond who look ‘toned’? They prioritize protein like it’s their job and aren’t afraid of lifting heavy.

According to Sarah, achieving a “toned” look means having: “A moderate to low amount of body fat” and “A healthy amount of muscle tissue.” And “muscle isn’t built by accident,” she says, noting that it requires “Consistent strength training” and “Adequate protein intake.”

“In my experience assessing clients’ food logs, I’ve noticed patterns that inadvertently lead to an undesired ‘bulky’ appearance,” she continues. The first one? “Fearing carbs but loading up on ‘healthy fats’,” she says. “There are only two other macronutrients besides protein: carbs & fats. Women who fear carbs often end up in a caloric surplus from fats (think nuts, flaxseeds, almond flour, coconut oil).”

Neglecting Satiety

Next is neglecting satiety. “Trying to eat as little as possible is not a winning strategy for that ‘toned’ physique, as it will inevitably result in overconsumption of calories. Want to feel more full without being in a calorie surplus? Lean protein & fiber-rich foods are key,” she says.

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

Misunderstanding Protein Density & Quality

The third reason is the misunderstanding of protein density and quality. “Not all protein sources are created equal,” she writes.

Don’t Undereat

She offers solutions to optimize calorie and protein intake, starting with undereating. “Stop trying to eat as little as possible: Focus on foods that help you feel more full and build muscle!” she writes.

Balance Macronutrients

Next, make sure to balance macronutrients. “Ensure each meal contains a balance of protein, healthy fats, and complex carbohydrates to promote satiety and muscle maintenance,” she writes.

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

Prioritize Protein

Prioritize protein. “Aim for a minimum protein intake between 0.8–1 grams per lb of body weight daily to support muscle synthesis and maintenance,” she says.

Distribute Protein Intake

Make sure you are distributing protein intake as well. “Spread protein consumption evenly across meals to maximize muscle protein synthesis & satiety throughout the day,” she suggests.

Balance Nutrition with Exercise

Don’t forget about movement. “Remember, achieving a toned physique is about creating a sustainable balance between nutrition and exercise,” 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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3 Simple Stretches Made This Coach More Flexible in 2 Weeks
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We've all experienced those mornings – waking up feeling stiff, tired, and perhaps a bit cranky. As yoga expert Liv explains, "When we wake up in the mornings, our bodies can feel quite stiff, a little lethargic, and often a little cranky too." Adding simple stretches to your morning routine can dramatically change how you feel both physically and mentally.

Meet the expert

Liv is dedicated to helping people become strong and flexible through mobility-based strength training and yoga. She's the creator of The Yoga Rebel Method, which uniquely combines strength training with yoga principles. With over 500K YouTube subscribers, Liv has guided countless people toward better mobility and flexibility. Try these three essential stretches she recommends and experience the difference they can make to your entire day.

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

The science behind morning stretches

Why are these particular stretches so effective? According to Liv, it's about more than just loosening tight muscles. "Our bodies have natural instincts for survival, which lead us to want to protect our vital organs like our lungs, like our heart. It's why we often sleep curled up in a small ball." These targeted stretches help counteract this protective position and trigger your body's natural energy systems.

The morning energy boost

These stretches work on a biological level to increase alertness. "When we expose these vital organs in something like a chest and abdominal stretch, our body senses a slight increase in vulnerability and this activates our nervous system," Liv explains in her post. This gentle activation provides "a natural energy boost and a sense of alertness through increased production of adrenaline." It's a clever way to harness your body's built-in energy systems.

Stretch 1: Camel Pose Sweeps

Yoga,Instructor,camel, pose Ustrasana, asana,

This dynamic stretch specifically targets your hip flexors, abdominals, chest, and shoulders – all areas that typically tighten overnight. To perform it, Liv instructs: "Come to sit onto your heels, toes tucked under, and take your knees a little wider than your hips. From here, take one hand to your heel and then sweep the other arm up towards the sky as you lift your hips off of your heels."

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

Perfecting the Camel Pose Sweep

On windy day young slender woman does yoga near sea on embankment doing asanas, performs physical exercises. During sunset, girl performs camel pose, Ushtrasana

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The key to making this stretch effective is in the details. Liv advises, "Tuck your tailbone under and squeeze your bum as you rise. Press the chest up towards the sky and turn your gaze slightly off towards one side." Then return to center and repeat on the other side. "Spend around 30 seconds moving from side to side," she recommends, emphasizing that this is a dynamic stretch to be performed with control and awareness.

Stretch 2: Alternating Lunges and Hamstring Stretches

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This second essential stretch addresses the notoriously tight morning hamstrings while maintaining the chest-opening benefits of the first stretch. "Bring yourself into a low lunge position with the back knee on the floor and the toes tucked," Liv explains. The proper form is crucial here for your safety and effectiveness.

Lunge to Hamstring Technique

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Liv emphasizes a specific technique for this movement: "Keeping the tailbone softly tucked under in the lunge is really important to look after your lower back and to actually be able to stretch your hip muscles, so don't forget this point." From the lunge position, "Use a nice big breath in as you lift the chest and let your arms open up like goalposts, pressing the pelvis forwards and down as you do."

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

The Hamstring Stretch Transition

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Completing this stretch sequence requires a smooth transition. "From there, shift your hips back to sit onto your back heel, straightening out the front leg," Liv instructs. She notes that "How upright you remain with your torso will depend on how flexible your hamstrings are." Alternate between the lunge and hamstring stretch about eight times before switching sides.

Stretch 3: Seated Twist with Arm Reaches

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The final essential stretch in Liv's morning routine adds side body opening to complete your morning energy boost. "Come to sit onto the floor with one leg straight out in front of you and the other bent, foot towards your inner thigh," Liv explains. This position creates the foundation for an effective twist and side stretch combination.

The Twist and Lift

woman engages in a side stretch while seated on a yoga mat during an outdoor exercise session. This image reflects the balance between strength and flexibility in modern fitness practices.

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From the seated position, "twist the body off towards the side of your bent leg and place a hand behind you onto the floor," says Liv. Then, "As you take a nice deep breath in, lift your hips off of the floor as you circle the arm up and overhead." This movement creates a powerful opening through the side body while engaging your core.

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

Flowing with Your Breath

The rhythm of breath is crucial to making this stretch effective. "Similarly to before, think of slightly tucking the tailbone under, engaging your bum muscles and pressing that chest towards the sky," Liv advises. Then, "use a breath out to sit your bum back to the floor." She emphasizes that "Following your breath will make these movements a little easier."

The Importance of Consistency

Liv concludes with an important reminder about flexibility training: "When it comes to improving your flexibility, little and often is a far more effective approach than sporadic longer sessions every now and again." These three non-negotiable stretches provide maximum benefit in minimum time – perfect for establishing a sustainable morning routine that transforms how you start each day.

Your Morning Transformation

By incorporating these three expert-recommended stretches into your morning routine, you'll notice both immediate and long-term benefits. You'll start your day with increased energy, better mobility, and a clearer mind. As Liv explains, stretching also gives "your body a dose of endorphins, the happiness hormone, to set you off with a positive start." Begin tomorrow with these stretches and feel the difference for yourself. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

SANTA MONICA, USA. February 07, 2025: Sarah Michelle Gellar at the Critics Choice Awards 2025.
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Sarah Michelle Gellar is living, breathing proof that 40s are the new 20s. The Buffy the Vampire Slayer star looks fitter at 47 than she did at 27, showing off her flat abs and toned body in Alo exercise sets all over Instagram. Her new trainer might have something to do with her body glow-up. The actress recently started working out with Coach Brach Gould, who also trains Harry Styles and Christina Milian. Here are the exercises she is doing and some other details about her approach to diet and exercise

What Her Trainer Says

Gould recently shared a video of their workout routine on Instagram. “I’ve been working with Sarah for over 6 months now and all I can say is how impressive her progress has been! She’s become stronger, fitter and more mobile by us just sticking to a programme and working on fundamentals. No fancy stuff, just consistent exercises with hard work! So proud of you!!!” he captioned it.

RELATED:20 Superfoods for People Over 50

These Are the Exercises She Does

In the clip, the two train at the Alo studio in Los Angeles, doing a variety of exercises:

  • Half Kneeling High Cable Pulls
  • Single Arm Kettlebell Farmers Walks with High Knee
  • Single Arm Dumbbell Lunges
  • Stability Ball Planks
  • Plate Weighed Side Steps
  • Side-to-side Medicine Ball Slams
  • Assault bike cardio.

She Has Workout Buddies

In another Instagram video, Gellar reveals that she is a fan of the workout buddy system. “It’s true what they say… girlfriends and exercise are good for your mental health. Just missing @madelyncline … and @jennkaytin …. and @samlansky …. and @realfreddieprinze,” she captioned the clip, also taken at the Alo gym.

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

She Fuels Up on Green Juice Prior to Working Out

Gellar is a fan of fresh green juice. "I go every weekend to the farmers market and I get fresh kale, spinach, celery, and lettuces and I blend it all together," she told Who What Wear. "That's my favorite thing before I work out.”

Outdoor Activities

When she isn’t int he gym, she stays active outdoors. "I chase two children around which is the best recipe to stay active as they're so active," she told Body+Soul. "I'm very fortunate that I live in a climate that's beautiful year around and I try to take advantage of being outside, whether it's hiking or going to the beach and swimming and surfing. I prefer all those great outdoor activities than indoor activities – although I do love yoga. If we do yoga on the beach then I'm really happy." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.