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Charlotte Lamb in Two-Piece Workout Gear Reveals Her Secret for Building Lean Muscle

Here is everything you need to know about her lifestyle habits.

Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Charlotte Lamb lottiealicelamb
Copyright lottiealicelamb/Instagram
Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Charlotte Lamb is showing off her six-pack – in her two-piece workout gear. In a new social media post, the fitness trainer and influencer flaunts her flat abs in an exercise set while revealing the number one secret to building lean muscle. “POV: I want to build my abs, be strong & fast,” she writes across the Instagram video. What is her secret and some of her other best advice for burning fat and building muscle? Here is everything you need to know about her approach to diet and exercise.

Focus on Performance, She Says

“When you stop focusing on aesthetic goals and shift your focus towards performance goals, your aesthetic goals will follow,” she writes in the Instagram video, going on to reveal the “absolute facts” of building muscles.

Her Top Tip for Building Muscle? Eat in a Calorie Surplus

“Remember you are NEVER going to build muscle to get stronger and powerful if you are continuously eating in a calorie deficit,” she says, revealing her number one tip. “So many people underestimate the amount of food they need to build their physiques and perform at their absolute best. Low calories, no carbs = no results. Maintenance or slight surplus, carbs, fats & protein = results.”

CrossFit

“I am very into strength and general fitness. CrossFit style training is a favorite of mine as it hits all areas,” she told Sundried. CrossFit is a form of high-intensity interval training (HIIT) that focuses on improving strength, endurance, and body composition. However, it can result in injury if not done properly. The involvement of well-educated coaches decreases the injury rate.

Gluten-Free Diet

When it comes to diet, Charlotte follows a nutrition plan due toher coeliac disease. “I was diagnosed with coeliac 5 years ago which has played a huge part in my health and ensuring I get the correct nutrients daily. I have an amazing dietitian who has helped me along my coeliac journey and gives me great tips for following a gluten-free diet. My favourite food is gluten free oats and almond butter,” she says.

Her Advice for Fitness

Charlotte offers three pieces of advice. “Believe in yourself, anything is possible if you set your mind to it,” she says. “Push your body to try new things, you may find you're stronger in some areas than others. This is where you can set challenges and goals to improve and accomplish new things,” she adds. “Trying is better than not trying at all. Have fun, you're doing this for you, make it your own!”

RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Her All-Time Favorite Workout

If she could only do one workout for the rest of her life, it would be ENOM. She recommends doing 6 rounds of this set and resting.

  • 8 Squat clean thrusters
  • 8 Chin-ups
  • 16 Lunges
  • 8 Push-ups with renegade row
  • 16 Box jumps
  • 16 KB swings

Eating Up to 3,000 Calories Per Day

Charlotte eats “to fuel and maintain energy as a gym girl,” she revealed in a post. “I don’t cut or bulk as it states in my bio; I eat for performance goals, train like an athlete, with enjoyment, and allow food freedom. My diet sits between 2,800 - 3,000 calories per day, depending on energy levels. This is what works for me and my body.”

Swimming

On “active rest days,” Charlotte enjoys swimming. “I spent years competing at national standard as a swimmer, and I finally decided to get back in the water once a week and include it as an active rest day. Feels so good to be back within my roots,” she writes in an Instagram post. “Swimming is great for cardiovascular health and joints, lowers blood pressure, is great for rehabbing injuries, and leaves those positive endorphins flowing. If you do choose to have an active rest day, all I would say is to ensure you are eating enough to restore energy levels and replenish glycogen stores.”

RELATED:I'm a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Her Advice for Women

She recently shared female-specific advice:

  1. "Girls workout anyway you want & never be afraid to try something new.
  2. Creatine won’t make you bloat, it builds lean muscle mass & improves strength! Take it!
  3. Fats are so important for hormonal health so make sure you’re not restricting them and never remove a food group!
  4. Friendships come and go due to passions & dreams changing, some will stand by you and some won’t, but that’s ok, I have built solid friendships in my 30s so this is your reminder to never be afraid to make new friends who share the same dream and passion as you.
  5. WELL muscles are s*xy 💋🚀."

Exercise for Your Kids

Charlotte’s ultimate motivation to sweat? “I workout for many reasons but this one sits right near the top. One day your children will teach exactly what you taught them. Show them the importance of a strong body and strong mind, guide them with love and share the passion towards achieving it,” she wrote in a post. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

proteincardioworkout routinescarbslose weight fastwalkinghiit

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Fitness & Workouts

Charlotte Lamb in Two-Piece Workout Gear Reveals Her Secret for Building Lean Muscle

Charlotte Lamb lottiealicelamb
Copyright lottiealicelamb/Instagram
Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Charlotte Lamb is showing off her six-pack – in her two-piece workout gear. In a new social media post, the fitness trainer and influencer flaunts her flat abs in an exercise set while revealing the number one secret to building lean muscle. “POV: I want to build my abs, be strong & fast,” she writes across the Instagram video. What is her secret and some of her other best advice for burning fat and building muscle? Here is everything you need to know about her approach to diet and exercise.

Focus on Performance, She Says

“When you stop focusing on aesthetic goals and shift your focus towards performance goals, your aesthetic goals will follow,” she writes in the Instagram video, going on to reveal the “absolute facts” of building muscles.

Her Top Tip for Building Muscle? Eat in a Calorie Surplus

“Remember you are NEVER going to build muscle to get stronger and powerful if you are continuously eating in a calorie deficit,” she says, revealing her number one tip. “So many people underestimate the amount of food they need to build their physiques and perform at their absolute best. Low calories, no carbs = no results. Maintenance or slight surplus, carbs, fats & protein = results.”

CrossFit

“I am very into strength and general fitness. CrossFit style training is a favorite of mine as it hits all areas,” she told Sundried. CrossFit is a form of high-intensity interval training (HIIT) that focuses on improving strength, endurance, and body composition. However, it can result in injury if not done properly. The involvement of well-educated coaches decreases the injury rate.

Gluten-Free Diet

When it comes to diet, Charlotte follows a nutrition plan due toher coeliac disease. “I was diagnosed with coeliac 5 years ago which has played a huge part in my health and ensuring I get the correct nutrients daily. I have an amazing dietitian who has helped me along my coeliac journey and gives me great tips for following a gluten-free diet. My favourite food is gluten free oats and almond butter,” she says.

Her Advice for Fitness

Charlotte offers three pieces of advice. “Believe in yourself, anything is possible if you set your mind to it,” she says. “Push your body to try new things, you may find you're stronger in some areas than others. This is where you can set challenges and goals to improve and accomplish new things,” she adds. “Trying is better than not trying at all. Have fun, you're doing this for you, make it your own!”

RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Her All-Time Favorite Workout

If she could only do one workout for the rest of her life, it would be ENOM. She recommends doing 6 rounds of this set and resting.

  • 8 Squat clean thrusters
  • 8 Chin-ups
  • 16 Lunges
  • 8 Push-ups with renegade row
  • 16 Box jumps
  • 16 KB swings

Eating Up to 3,000 Calories Per Day

Charlotte eats “to fuel and maintain energy as a gym girl,” she revealed in a post. “I don’t cut or bulk as it states in my bio; I eat for performance goals, train like an athlete, with enjoyment, and allow food freedom. My diet sits between 2,800 - 3,000 calories per day, depending on energy levels. This is what works for me and my body.”

Swimming

On “active rest days,” Charlotte enjoys swimming. “I spent years competing at national standard as a swimmer, and I finally decided to get back in the water once a week and include it as an active rest day. Feels so good to be back within my roots,” she writes in an Instagram post. “Swimming is great for cardiovascular health and joints, lowers blood pressure, is great for rehabbing injuries, and leaves those positive endorphins flowing. If you do choose to have an active rest day, all I would say is to ensure you are eating enough to restore energy levels and replenish glycogen stores.”

RELATED:I'm a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Her Advice for Women

She recently shared female-specific advice:

  1. "Girls workout anyway you want & never be afraid to try something new.
  2. Creatine won’t make you bloat, it builds lean muscle mass & improves strength! Take it!
  3. Fats are so important for hormonal health so make sure you’re not restricting them and never remove a food group!
  4. Friendships come and go due to passions & dreams changing, some will stand by you and some won’t, but that’s ok, I have built solid friendships in my 30s so this is your reminder to never be afraid to make new friends who share the same dream and passion as you.
  5. WELL muscles are s*xy 💋🚀."

Exercise for Your Kids

Charlotte’s ultimate motivation to sweat? “I workout for many reasons but this one sits right near the top. One day your children will teach exactly what you taught them. Show them the importance of a strong body and strong mind, guide them with love and share the passion towards achieving it,” she wrote in a post. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Alex Rice in Cropped Workout Top Reveals Upper Body Workout

Alex_rice2
alexricee/Instagram
Leah Groth
By Leah GrothJul 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Alex Rice is on fire in her latest workout video. In a new social media post the certified personal trainer and fitness influencer, who boasts over 1.1 million Instagram followers, shows off her enviable figure – including her rock hard abs – in a sports bra and leggings while executing an upper body workout. “You go girl! Hit those spicy spots. Keep rocking it! 🔥” commented Alexia Clark. “Those chest press dumbbells are as big as you are!! 😍” added Olivia Ostrom. Here is everything you need to know about her routine and all of her other health and fitness habits.

She Warms Up

“Let’s warm up for leg day 🔥 your body will thank you!!” she captioned a post. “Most people know they should warm up, but don’t always know where to begin! I got youuu 🫡 you don’t have to do this exact routine, but I’m hoping it will give you some ideas for your warm up. She explained that her “warm up is usually circuit style” and that she does 2 to 3 rounds “about 10 reps each side.”

Related: I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods

She Eats Overnight Oats

Alex recently shared her recipe for peanut butter and jelly overnight oats.

Ingredients:

  • 1/2 cup Old fashioned Oats
  • 1/2 Milk of choice (I start with a 1/2 cup and add more if/when needed)
  • 1 scoop @youcanbeam vanilla soft serve protein powder
  • 1 tablespoon Chia seeds
  • 1 tablespoon Honey
  • 1 tablespoon PB
  • 1 tablespoon your choice of jelly
  • Topping: chopped strawberries

Directions:

  • Add milk, chia seeds, honey and stir to combine
  • Stir in your protein powder and oats
  • Add your PB& J and swirl it in (don’t mix it in completely- the goal is to have swirls of pb&j throughout)
  • Store in fridge in an air right container overnight or at least 3 hours
  • Add your toppings when you’re ready to eat 🍓

She Isn’t Afraid of “Putting on too Much Muscle”

Alex is not afraid of “putting on too much muscle” by lifting weights. “Workout however you want to, I stand by that!!! But to answer your question, no I’m not worried about putting on too much muscle, thank you! Plus, I wish putting on muscle was that easy,” she says in a post.

She Started Her Journey with “Cardio and Abs”

Alex recommends starting small before working your way up to heavy weights. “I feel my strongest when I’m lowering my barbell to the ground or holding 45lb plates in each hand 😅but I did start at the gym doing cardio and abs. Eventually made my way to lifting and never looked back!!” she captioned a post.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

She Doesn’t Rush Through Her Workouts

Alex recommends taking your time when working out. “Take your workouts to the next level 😮‍💨 It’s easy to rush through a workout, but keep things controlled! Don’t let yourself go on autopilot when you’re lifting. Focus on that mind to muscle connection!” she wrote in a post, adding that you should not give up and instead, “push for that extra 1 or 2 reps,” and “do the exercises that are hard for you. It’s ok to fail, but how will you progress if you don’t keep trying!” she says.

Related: #1 Trick to Feel Full, Energized and Satisfied While Eating Food You Love, According to Nutritionist

Here Is Her Upper Body Workout

In her recent post, Alex shares an upper body workout. “We’re focusing on boulder shoulders, chest, and triceps! You can do this one at the gym or at home, let’s gooooo,” she writes in the caption.

FULL WORKOUT:

  • 1a. Push Ups 4 sets | 10-12 reps *last set to failure*
  • 2a. DB Seated Shoulder Press 3 sets | 6-8 reps
  • 3a. Alt. Chest Press 3 sets | 8-10 (each) reps
  • 4a. OH single arm Tricep Extensions 3 sets | 10-12 reps

FINISHER:

  • 5a. Plate Twists 3 sets | 30 sec
  • 5b. ISO Hold Shoulder Press 3 sets | 30 sec

💪🔥Body Booster: Don’t race through your workouts. Going slow and focusing on form can be just as effective – if not more – than going at a faster pace.

Fitness & Workouts

Becky Greenan Reveals 5 Exercises That “Hit Every Muscle in Your Upper Body” 

Becky_Greenan_built_by_becky5
built.by.becky/Instagram
Leah Groth
By Leah GrothAug 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Having children and getting older is no excuse when it comes to fitness. Becky Greenan, a 37-year-old mother of two, is living, breathing proof that you can get into the best shape of your life after having kids. The fitness trainer and influencer has built up a following of nearly one million on Instagram, sharing effective, at-home workouts.

This week she dropped a new one that will change your body. “Upper & Core that will hit every muscle in your upper body with just 5 exercises,” she writes in the caption. Find out how to do the workout and see her amazing 10-year transformation on The Body Network.

Here Is the Workout

“I’m holding 10lbs and 5lbs,” she notes, suggesting 12 reps per exercise and 3 to 4 total sets.

  1. Lean backs with front raise
  2. Skull crusher with alt. leg raise
  3. Alt. curl into press
  4. Kneeling lateral raises
  5. Push up into superman

Her 10-year Transformation Is Shocking

Becky also shared a shocking transformation photo on Instagram this week, “ 27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies.

Related: I Lost 75 Pounds While Jumping Rope and Push Ups

Be Consistent, She Says

Becky_Greenan_built_by_becky4built.by.becky/Instagram

What is one of the secrets behind her transformation? “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she says.

For Building Muscle, Lift Weights, Not Cardio

Becky_Greenan_built_by_becky3built.by.becky/Instagram

“If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out.

Her Workouts Can Be Done with Resistance Bands and Dumbbells

Becky_Greenan_built_by_becky6built.by.becky/Instagram

She adds that the majority of workouts on her fitness app only require resistance bands and dumbbells, and can be done at home. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

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

Here Is What She Eats in a Day

Becky_Greenan_built_by_becky7built.by.becky/Instagram

As for diet, Becky consumes “2000ish calories and 120ish protein,” per day. “Full day of meals on a rest day for this 37 year old mama of 2. Each meal contains carbs, protein and fats. I did an estimate of my calories and protein intake for you all. I usually eat more on lifting days because I’m hungrier,” she writes in a post.

  1. 2 eggs, 2 egg whites and feta toast with butter

    400 calories / 25 protein

  2. Apple with peanut butter, protein shake

    450 calories / 35 protein

  3. Chicken thigh and leg, sweet potato and broccoli

    450 calories / 45 protein

  4. Bun with turkey, and orange

    350 calories / 15 grams protein

  5. Cucumber salad and cookies

    400 calories

💪🔥Body Booster: For a successful transformation, be consistent. Never give up on yourself and keep going.

Fitness & Workouts

Fitness Expert Gabby Dawn Allen’s Secrets to Getting in Shape

Gabby_Dawn_Allen12
gabbydawnallen/Instagram
Leah Groth
By Leah GrothJul 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Gabby Dawn Allen is a fitness influencer with over one million followers on Instagram. Her mission? “To make fitness fun” – and efficient. In a new social media post she reveals the ultimate secret to her insanely fit figure – and it might surprise you. In the Instagram post she flaunts her six-pack, before revealing her hack. Here is everything you need to know about her secret weapon.

Doing “Endless Cardio” Won’t Get You “Shredded”

Gabby explains that doing “endless cardio in the hope to get ‘shredded’ and hoping for your abs to appear, you are living in 2020!!!” She adds that during that time “all we had access to was at home live workouts with tins of beans and bottles of wines to offer any resistance.”

She Suggests Gym Workouts

Gabby_Dawn_Allen_gabbydawnallen1gabbydawnallen/Instagram

“Good times huh! I loved teaching the daily lives but we have moved onwards and upwards so get with it! Gym workouts or heavy at home workouts hit different!” she continues.

Related: I Stopped Doing These 3 Things and Lost 40 Pounds

Her Body Is the Result of Strength Training

Gabby_Dawn_Allen_gabbydawnallen3gabbydawnallen/Instagram

Gabby reveals that lifting weights is key. “Strength training is what has given me the body I have today- a strong body, a versatile body, a healthy body and a body I am confident in,” she reveals.

Resistance Training, Nutrition, and Cardio Are Key

Gabby_Dawn_Allen8gabbydawnallen/Instagram

She adds that “a resistance training programme, consistent good nutrition and enjoying cardio alongside is what is going to get you the results you dream of. Fat loss, weight gain, muscle gain, tone up, lean up, shape and sculpt - you name it, it is ACHIEVABLE.”

She Calls This “Hybrid Training”

Gabby_Dawn_Allen10gabbydawnallen/Instagram

Her favorite approach? “Hybrid training,” she adds, “as it’s so universal. Everybody can follow a a structured plan and use cardio as a tool to stay athletically competent and of course burn calories if you want to!”

Related: I’m a Fitness Trainer and These Are the Simple Habits Responsible for My Six-Pack

She Also Stresses the Importance of Consistency

Gabby_Dawn_Allen9gabbydawnallen/Instagram

There is a form of cardio everybody can do- running, bike, stepper or my classes,” she continues. “It’s all about CONSISTENCY. We build sustainable routines and bring enjoyment to exercise- which is half the battle anyway.”

💪🔥Body Booster: Most fitness experts agree that a combination of cardio, strength training, and healthy eating is the most efficient way to lose weight and build muscle.

Fitness & Workouts

Caroline Idiens Shows Off Strong Arms And Reveals Beginner Bicep and Tricep Workout

Caroline_Idiens_carolinescircuits3
carolinescircuits/Instagram
Leah Groth
By Leah GrothApr 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Caroline Idiens is revealing the workout behind her strong and lean arms. In a new social media post the fitness influencer and personal trainer with over 25 years of professional experience helping clients achieve their fitness goals reveals a “Triceps & Biceps‼️” workout routine that will help you tone your arms.. “Ever wondered how to start with these?🤔Here you go….📝 Use the weights which are right for you ~ I recommend in my classes to start with 2kgs & build gradually 🔑 these weights here for reference are 4kgs. Remember to go slow & warm up first,” she says in the caption. Here is the workout – and some of her other go-to diet and fitness tips.

Tricep Tri Set

Caroline_Idiens_carolinescircuits2carolinescircuits/Instagram

Here is her tricep tri set, which she recommends repeating for three sets:

  • Kickbacks x12 each side
  • Over head extension x10
  • Skull crusher x10

Bicep Tri Set

Caroline_Idiens_carolinescircuits1carolinescircuits/Instagram

Here is her bicep tri set, which she recommends repeating for three sets:

  • Wide curl x20
  • Alt Hammer curls x12
  • Full curl x10 & pulse x10

Diet Matters

Caroline_Idiens_carolinescircuits4carolinescircuits/Instagram

Caroline emphasizes the importance of a consistently healthy diet. “People think they can exercise, eat rubbish and still see great results,” she recently told The Daily Mail. “Sadly it doesn’t work like that. It’s about balance and moderation.” As for one main meal tip? “And protein with every meal – you need it for strength training,” she says.

RELATED: Grace Albin Reveals 6 Fat Burning and Muscle Toning Bodyweight Combos for an Efficient Full Body Workout

Here Is What She Eats in a Day

Fresh bananas on wooden backgroundShutterstock

Caroline starts her day with tea, coffee, and a banana. Then, after her 9 a.m. workout class, she has breakfast, usually scrambled eggs and avocado on sourdough. For lunch, she likes chicken salad. Dinner might be a teriyaki salmon noodle stir-fry. As for snacks, she might have fruit and a bit of chocolate in the afternoon. She also drinks a lot of water.

Related: This Is Exactly How to Lose Body Fat This Year

Lift Weights

Caroline_Idiens_carolinescircuits5carolinescircuits/Instagram

“Strength training is vital as you age. My passion has always been strength training, and never more so than today,” she writes for Sheer Luxe.

“Once we hit 30, our bone density and muscle mass decrease. Strength training plays a significant role in preventing this loss and we can actually build new bone by using weights. This can help reduce the risk of osteoporosis, which women are so susceptible to, especially post-menopause. Moreover, strength training gives you such a feeling of power in everyday life – it’ll help with sleep, anxiety, co-ordination and will also help you manage your weight.” She added that it “won’t make you bulky,” despite popular misconception.

“It’s a myth that using weights will make you bulky – unless you are using very heavy weights and dramatically changing your diet, this simply isn’t true. It’s also important to remember that you can’t spot reduce fat. Your body works as a whole and, whilst you can tone a particular area, working the full body consistently along with a sensible diet will make the difference.”

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Do Cardio

Caroline_Idiens_carolinescircuits7carolinescircuits/Instagram

“In an ideal world, combine weights with cardio,” Caroline adds. Why is it important to do both? “While you may burn more calories in a cardio workout, strength training builds muscle. The two aren’t mutually exclusive and, for a leaner, fitter body, you should combine the two. Cardio is essential for heart health and for building stamina and endurance. At the same time, when we lift weights, we build muscle, boost metabolism and reduce our risk of injury,” she says.

💪🔥Body Booster: Do both strength training and cardio if you want to lean and tone your body.

Nutrition & Diet

She Lost 50 Pounds in Her 50s with These 6 “Silly” Weight Loss Hacks

Amy Lynn amylynn.fit
Copyright amylynn.fit/Instagram
Leah Suzanne
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you trying to lose weight fast? According to one expert, some unexpected habits can help you accelerate fat loss. Amy Lynn is a fat loss coach who has lost over 50 pounds in menopause and helps other women do the same. In a new social media post, she reveals some outside-the-box habits that enabled her to lose weight in her fifties. “These ‘silly’ little hacks might sound random... but they work. Like, actually move-the-scale work. Here’s why each one helps with fat loss — especially if you’re over 40 and your hormones are giving drama,” she writes.

Add Sea Salt to Your Water

Her first hack is to add sea salt to your water. According to Lynn, it “helps with hydration, adrenal support & electrolyte balance. “If you’re chronically tired and craving salty snacks, this is for you.”

Go to Failure in Your Final Set

During your workouts, use your last set as an opportunity to go to failure. “Going to failure in your final set helps build muscle (hello metabolism support) and signals your body to burn fat, not muscle,” she says.

Eat a Raw Carrot Every Day

Eat a “raw carrot a day,” she said. The veggie “helps detox excess estrogen (which is often a hidden reason for stubborn belly fat & mood swings).”

Take a Walk in Nature

She also recommends taking walks in nature. “Lowers cortisol, improves insulin sensitivity, and helps with cravings. Bonus points if you leave your phone at home,” she writes.

Take a Shot of Apple Cider Vinegar Before Meals

Next, take a shot of apple cider vinegar before meals. According to Lynne, it “supports blood sugar control and digestion. Less crashing, less snacking,” she says.

Do Deep Breathing Exercises

Her last “silly” hack is deep breathing, “literally turns off your stress response and lowers cortisol. And since cortisol is the belly fat storing hormone this is a great hack!” she writes.

Bottom Line: Habit Stack

Her Bottom line? Habit stacking these six things will result in big results. “None of these are magic. But stacked together? They’re sneaky powerful.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Fat-Burning Snacks to Eat After 60

Karen Trasatti fitnutfitness
Copyright fitnutfitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you trying to lose weight after 60 but unsure what to eat? Fueling your body with protein and healthy fat filled snacks is what one expert recommends. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. “5 Go-To Snacks That Keep Me Fit and Lean at 61,” she captioned the video. “Finding snacks that fuel my body, satisfy cravings, and support my fitness goals is key to staying fit and lean at 61. Here are five of my favorite snacks that I eat on repeat,” she says.

Hard-Boiled Eggs + Veggies

Her first snack? Hard-boiled eggs with veggies. “A classic combo! Hard-boiled eggs are a perfect protein source, and I pair them with crunchy veggies like carrot sticks, celery, or cucumber for fiber and volume,” she writes.

Nut Butter + Apple Slices

Almond Butter in Small White Bowl and Apple Slices for SnackingShutterstock

Snack two is apple slices with nut butter. “For a sweet, satisfying snack, I slice up an apple and pair it with almond or cashew butter. It’s loaded with fiber, healthy fats, and just the right amount of natural sugar for an energy boost,” she writes.

Roasted Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.​Roasted ChickpeasShutterstock

She also loves roasted chickpeas. “Crunchy and full of plant-based protein, roasted chickpeas are my go-to when I want something savory. I season them with paprika, garlic, or chili powder before roasting,” she says.

Avocado + Rice Cakes

Avocado,And,Avocado,Oil,On,Wooden,Table, Avocados​AvocadoShutterstock

Another unique combo? Avocado and rice cakes. “A gluten-free rice cake topped with creamy avocado, a sprinkle of sea salt, and maybe a dash of chili flakes hits the spot every time. It’s satisfying and packed with healthy fats to keep me full,” she says.

Homemade Protein Bars

Homemade Energy Bar, Banana, Nut, Peanut Butter, Oatmeal, Protein Bars

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She also loves homemade protein bars. “I make my own protein bars with a mix of gluten-free oats, almond butter, protein powder, and a little maple syrup. They’re perfect for a grab-and-go snack,” she writes.

Bottom Line

The bottom line as to why these foods work? “These snacks are simple, nutrient-dense, and keep me energized for my workouts, work, and everything in between,” she writes. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

5 Foods You Think Are High Protein…But Aren't

keith ozment fit coaching
Copyright keithozment.fitcoaching/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you eating healthy and amping up your protein intake but still can’t lose weight? One expert points out that you might think you are eating high-protein foods when you actually aren’t. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new post he goes over “protein math” and reveals 5 foods you think are high protein but actually aren’t.

“First… let’s clarify what the baseline is for something to be considered high protein. Let’s learn protein math! High protein means there are around 10g of protein for every 100 calories. For example: If the food you are eating has 19-20g of protein and around 200 calories, that’s a winner!” he says. Here are 5 foods that often get labeled as high protein, but actually aren’t.

Peanut Butter

“Peanut butter is my weakness but l’m sorry to say that it is a fat bomb that happens to have a little bit of protein,” Ozment reveals. “A serving of pb is about 190 calories with only 7g of protein. Truly measure out a serving of peanut butter. It’s very depressing.”

Eggs

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

Most people think eggs are a good source of protein, but they aren’t. “On the surface, eggs are essentially high protein. The problem is when people ONLY eat 2 eggs for breakfast. 2 large eggs are only 12g of protein. You need about 20g more to make a solid breakfast,” he says. “Add liquid egg whites or have some turkey sausage along with those 2 eggs to get the total protein up to a minimum of 30 grams.”

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts “of any kind,” aren’t a good source of protein. “Just like the peanut butter, basically any kind of nut will be a fat serving that happens to have some protein. Nuts are great. Amazing vitamins and minerals, some fiber, healthy fats...just watch the portion sizes and DONT use them as your protein source,” Ozment explains.

Regular Yogurt

Eating delicious natural yogurt at white tiled table, closeupShutterstock

Regular yogurt is not going to cut it for protein. “I’m not talking non fat Greek yogurt...l mean regular, plain old yogurt,” Ozemet says. “A serving of Dannon strawberry yogurt is 160 calories with 5g of protein. Compare that to strawberry Oikos Triple Zero Greek yogurt at 90 calories with 15g of protein. No comparison!”

Protein bars

Close up of entrepreneur woman hands holding cereal snack bar working on laptop at home office

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“Protein bars can be super convenient to get in some protein but most don’t have the best protein to calorie ratio,” says Ozment. “Be sure it passes the protein math that I mentioned at the beginning of this post!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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