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

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

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

Coach Reveals Top 3 Cardio Workouts for Melting Body Fat

Lost weight faster with these efficient workouts.

Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Are you trying to lose weight and burn fat by doing cardio? According to an expert, not all types of cardio exercise are as effective as others when it comes to weight loss. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals his three go-to cardio workouts. “3 cardio workouts you can use to keep the body fat melting,” he writes. “Body fat doesn’t drop on its own. There is a way to get it down and it’s gonna take some healthy eating and some cardio to help you burn calories. My cardio programs vary throughout the year but these are my 3 favorites.”

Incline Walking

“Incline walking is how I get my heart rate up but without pounding on my knees. Try 30 minutes with of varied incline ranging from 3-10. I use 5 minute intervals to keep myself entertained,” he writes.

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

Low Intensity Jog

“The low intensity jog is what I don’t most of the time,” he continues, revealing that he jogs at a “conversational “ pace. “It’s not fast at all but within 10 minutes I’m breaking a good sweat. I will do that 30-60 minutes twice a week.”

Higher Intensity Intervals

“My least favorite but most rewarding workout in the higher intensity intervals. This is when I use 3 minute intervals of a running pace (7.5 )and 1 minute of a waking place. (3.5) I will repeat this for 5-6 times then do a 5 minute cool down,” he says.

Cardio Is “Just Part of the Plan” for Reducing Body Fat

“Cardio is just part of the plan when it comes to body fat,” he adds. “You also have to eat the right foods. A higher protein diet and a small caloric deficit will do the trick but it takes time. Roughly 2-300 calories. Do not rush this process because that will lead to a rebound. You can do this.”

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

These Habits Help Him Blast Belly Fat After 40: Hydration

In another post, he revealed some habits that help him blast belly fat after 40, starting with hydration. “I get in about 2-3 liters a day. I keep a jug of water in sight or I will forget,” he says.

He Skips Cheat Days

He also eliminates splurge meals. “Skip the pizza cheat day,” he says. “I love pizza and probably can eat it everyday but… that won’t work for my gut. So when it’s time to clean it up. I let go of my pizza. I can go months without it. That way I don’t gain a bunch of weight on the weekends.”

He’s Careful of Condiments

“Watch the condiments,” is another suggestion. “BBQ sauce and ketchup can wreck any meal. They have so much sugar in them and you don”t realize that your low carb meal just became much higher carb.”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

He Does Slower-Paced Cardio

“Slower paced cardio,” is also good for blasting belly fat. “I just walk or hit a slowwwww paced jog. The goal is to do more but easier cardio. It melts body fat. No need to destroy yourself every workout.”

Plan for Slow Weight Loss

Finally, “Plan for slow weight loss” he says. “This is the real thing. You have to set longer term goals. Think about how much weight and body fat you want to drop. Rushing the process will lead to frustration and disappointment. Plan for 1-2lbs of weight loss per week. If you get more … congratulations. Still keep that goal closer 4-8a month,” he says.

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Fitness & Workouts

Top 3 Cardio Workouts for Melting Body Fat

Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight and burn fat by doing cardio? According to an expert, not all types of cardio exercise are as effective as others when it comes to weight loss. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals his three go-to cardio workouts. “3 cardio workouts you can use to keep the body fat melting,” he writes. “Body fat doesn’t drop on its own. There is a way to get it down and it’s gonna take some healthy eating and some cardio to help you burn calories. My cardio programs vary throughout the year but these are my 3 favorites.”

Incline Walking

“Incline walking is how I get my heart rate up but without pounding on my knees. Try 30 minutes with of varied incline ranging from 3-10. I use 5 minute intervals to keep myself entertained,” he writes.

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

Low Intensity Jog

“The low intensity jog is what I don’t most of the time,” he continues, revealing that he jogs at a “conversational “ pace. “It’s not fast at all but within 10 minutes I’m breaking a good sweat. I will do that 30-60 minutes twice a week.”

Higher Intensity Intervals

“My least favorite but most rewarding workout in the higher intensity intervals. This is when I use 3 minute intervals of a running pace (7.5 )and 1 minute of a waking place. (3.5) I will repeat this for 5-6 times then do a 5 minute cool down,” he says.

Cardio Is “Just Part of the Plan” for Reducing Body Fat

“Cardio is just part of the plan when it comes to body fat,” he adds. “You also have to eat the right foods. A higher protein diet and a small caloric deficit will do the trick but it takes time. Roughly 2-300 calories. Do not rush this process because that will lead to a rebound. You can do this.”

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

These Habits Help Him Blast Belly Fat After 40: Hydration

In another post, he revealed some habits that help him blast belly fat after 40, starting with hydration. “I get in about 2-3 liters a day. I keep a jug of water in sight or I will forget,” he says.

He Skips Cheat Days

He also eliminates splurge meals. “Skip the pizza cheat day,” he says. “I love pizza and probably can eat it everyday but… that won’t work for my gut. So when it’s time to clean it up. I let go of my pizza. I can go months without it. That way I don’t gain a bunch of weight on the weekends.”

He’s Careful of Condiments

“Watch the condiments,” is another suggestion. “BBQ sauce and ketchup can wreck any meal. They have so much sugar in them and you don”t realize that your low carb meal just became much higher carb.”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

He Does Slower-Paced Cardio

“Slower paced cardio,” is also good for blasting belly fat. “I just walk or hit a slowwwww paced jog. The goal is to do more but easier cardio. It melts body fat. No need to destroy yourself every workout.”

Plan for Slow Weight Loss

Finally, “Plan for slow weight loss” he says. “This is the real thing. You have to set longer term goals. Think about how much weight and body fat you want to drop. Rushing the process will lead to frustration and disappointment. Plan for 1-2lbs of weight loss per week. If you get more … congratulations. Still keep that goal closer 4-8a month,” he says.

Nutrition & Diet

3 Fat Loss Myths That Will Help You Lose Fat

Emma Storey Gordon esgfitness
Copyright esgfitness/Instagram
Leah Groth
By Leah GrothMar 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight but can't seem to sift through all the fat loss facts versus myths? Emma Storey Gordon is a fat loss coach and social media influencer who helps her clients lose fat and keep it off. In a new social media post, she pops the lid on a few weight loss myths circulating on the web. “3 fat loss myths that will help you lose fat,” she writes. “There are a lot of myths around fat loss & many of them stick around because they do work. Just not for the reasons being claimed,” she explains.

Starvation Mode

The first myth is the starvation mode. “This is the idea that you can eat too little to lose weight. On a physiological level, this isn’t true…if it was, then no one would starve,” she writes. “But on a behavioral level, this can certainly be true in the sense that setting your calories too low inevitably ends in you overeating and/or giving up and thus not adhering to a calorie deficit long term. If people believe in starvation mode, then they will often eat more, adhere to the diet, and get better results.”

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

You Aren’t Losing Weight Because You’re Building Muscle

Myth two is that you aren’t losing weight because you’re building muscle. ”The truth is that although some fat loss can be masked on the scale by muscle building, if you are losing a significant amount of fat you will lose weight (long term),” she writes. ”This is because your rate of fat loss is going to be faster than your rate of muscle gain. Even if your fat loss is pretty slow! e.g you are certainly not going to be building 0.5lbs of muscle every week (sorry, this information is painful for me too) This myth is useful as it stops people freaking out about the scales!!!”

You Shouldn’t Eat After 6 PM

The third and final myth? You shouldn’t eat after 6 p.m. “Food has the same caloric value before and after 6 pm,” she says. “However, the evening is also the time that most people go off track with their diet. So having a rule of not eating after 6 p.m. will likely help you stick to your diet and avoid mindless eating in front of the TV.”

And, to Reduce Calories Without Tracking, Don’t Drink Your Calories

In another post, she reveals 6 ways to reduce your calories without tracking. ”You don’t NEED to track calories to lose weight. Here are some quick and easy wins,” she says. The first? “Reduce liquid calories from drinks - that means milky/fancy coffees, fizzy drinks, ALCOHOL.”

Swap Out Your Starch

She also recommends swapping out carbs. “Swap half your starchy carb portion for salad or veg - This will save you calories without dropping food volume,” she writes.

Swap Sauces for Spice

Don’t fall victim to high-calorie sauces. “Swap sauces for spices,” she suggests. “No need to have bland food but mayo/ketchup/sweet chilli sauce can add a shed load of calories toy our meals if you aren’t careful,” she writes.

Eat Slower

Don’t eat so fast! “Eat slower,” she advises. “Maybe use chop sticks or have water with each meal and remove distractions!”

Cook Your Own Food

Eating out usually results in consuming more calories. “Prepare your own meals” at home, she recommends. “That way you know what is in them.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Cook with Spray Cooking Oils

“Cook with spray cooking oils” is her last tip. “Oil is 100% fat and is so easy to over consume, using 1 cal cooking spray can easily save you 100 odd calories. You can easily create a big enough deficit to start losing fat by making these swaps.”

Fitness & Workouts

He Lost 46 Lbs in 3 Months with This Workout

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

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

Benefits: Fat Utilization

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

Improved Endurance

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

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

Cardiovascular Health

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

Enhanced Recovery

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

Mental Benefits

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

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

Mitochondrial Biogenesis

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

He Recommends Zone 2 Cardio

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

Fitness & Workouts

4 Low-Key Things She Did to Blast Belly Fat

Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
Copyright good_for_life_training/Instagram/Shutterstock
Leah Groth
By Leah GrothMar 01, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose belly fat? You don’t have to go to extremes, according to an expert. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he discusses a few low-key tactics that helped him lose fat in his stomach. “My belly fat started to shrink when I did these four things,” he writes.

These Habits Help Him Stay Fit

“For me, keeping the midsection in check after 40 has been like tightrope walking. You don’t want to diet down so much that you aren’t building muscle. You also don’t want to bulk up so much that running feels awful. Every now and then, I do get sloppy with the eating, and I have to clean things up. Here’s what I do when it’s time to lock in,” he writes in the post.

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

Drink More Water

The first thing to do is boost water intake. “I get in about 2-3 liters a day. I keep a jug of water in sight or I will forget,” he says.

Skip Cheat Days

The next thing he does when he wants to slim down is eliminate splurge meals. “Skip the pizza cheat day,” he says. “I love pizza and probably can eat it everyday but… that won’t work for my gut. So when it’s time to clean it up. I let go of my pizza. I can go months without it. That way I don’t gain a bunch of weight on the weekends.”

Be Careful of Condiments

“Watch the condiments,” is his next suggestion. “BBQ sauce and ketchup can wreck any meal. They have so much sugar in them and you don”t realize that your low carb meal just became much higher carb.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Do Slower-Paced Cardio

As for exercise, you can keep it low-key. “Slower paced cardio,” is his recommendation. “I just walk or hit a slowwwww paced jog. The goal is to do more but easier cardio. It melts body fat. No need to destroy yourself every workout.”

Plan for Slow Weight Loss

“Plan for slow weight loss” is the final tip. “This is the real thing. You have to set longer term goals. Think about how much weight and body fat you want to drop. Rushing the process will lead to frustration and disappointment. Plan for 1-2lbs of weight loss per week. If you get more … congratulations. Still keep that goal closer 4-8a month,” he says.

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

Not Grazing All Day

In another post, he reveals more habits that help him lose weight. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

Cutting Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

15-Minute Cardio Workout to Burn Fat Fast

Ellen Ludwig ellenludwigfitness
Copyright ellenludwigfitness/Instagram
Leah Groth
By Leah GrothMar 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight fast just by doing cardio? Ellen Ludwig is a fitness and nutrition coach who helps women over 40 achieve their body goals. In a new social media post, she reveals her go-to workout for shedding body fat – all you need is a pair of sneakers. “Ladies over 40 who want to shed belly fat, steal my cardio workout,” she says.

Women In Peri and Post Monopause Need to Add “Short Intense Cardio Burts” Into Their Routine

In the post, she explains that women in peri and post menopause “need to add short intense cardio bursts into their workout regime, in addition to strength training! It can actually help reduce the not so great effects peri menopause has on our body,” she explains.

Sprint Interval Training Is the Way to Do It

“One of my favorite ways to do this is Sprint Interval Training (SIT). As a former runner, I get to enjoy the ‘runner’s high,’ but without all the knee & hip pain I had with running longer distances. Here is why you need it,” she continues, adding that “more isn’t better,” but that harder is.

Reason Why You Should Do SIT

According to Ludwig, here is why you need to do it:

  • Short SIT/HIIT bursts can help to improve insulin sensitivity and lower fasting blood sugar levels, especially during perimenopause when blood sugar can be harder to manage.
  • It improves your fat-burning capacity and helps manage visceral fat.
  • Helps increase human growth hormone (HGH), which helps to preserve muscle mass, which we especially need as we age!
  • Helps your body burn more fat at rest!
  • Lowers inflammation!
  • Improves cardiovascular health and reduces hot flashes!

How to Do It

“Always warm up first!! Pick an exercise that works for you! Sprinting, cycling, walking/running up hills are great options. Go as fast as you can for 20-30 secs and then walk/rest for 60 secs. Repeat 10-15 times. If you’re new to SIT, start with 5-10 and work your way up. You only need to do this 1-2 times a week! I do sprints one day a week!” she writes.

Also, Do This Strength Training Routine

In another post, she reveals her strength training routine. “Grab a set of light, medium, & heavy weights that will challenge you and try this upper body burner. Do 10 reps of each move 3x and move on to the next move! Rest in between moves. (I’m sharing what weights I used!)” she says.

Here Is the Set:

  1. Deadlift (55lbs)
  2. Arnold press (25lbs)
  3. Close grip chest press (25lbs)
  4. Front raise (15lbs)
  5. Chest press (35lbs)
  6. Goblet squat w/pulse (55lbs)
  7. Curtsy lunge (35lbs)
  8. Side shoulder raise (15lbs).

Be Consistent with Your Workout Routine

“Listen, I didn’t wake up one day with muscles (well, maybe my quads!),” she writes. “I have been working on building muscle for YEARS and YEARS. I started with lighter weights and worked my way up. I slowly went from 10s to 12s to 15s to 17.5s to 20lbs, and on up! I put in the reps and my CONSISTENCY (and good nutrition!) has lead me to where I am today!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 115 Pounds on Ozempic with 10 Weight Loss Hacks

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

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

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

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

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

1.Eat Protein Before Anything Else at Every Meal

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

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

2. Use an ADHD Visual Timer for Water Consumption

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

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

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

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

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

RELATED:20 Possible Ozempic Side Effects

5. Eat the Same High-Protein Breakfast Every Day

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

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

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

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

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

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

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

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

9. Move for 10 Minutes After Every Meal

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

RELATED:20 Things to Avoid While on Ozempic

10. Eat From a Bowl Instead of the Package

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

Fitness & Workouts

Coach Reveals the 4 Biggest Cardio Mistakes You Are Making

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

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

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

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

Are you doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

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

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

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

Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

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

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

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

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

She Didn’t Starve Herself

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

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

She Didn’t Do Tons of Cardio

Woman Running In Countryside Wearing Earphones​Putting It All TogetherShutterstock

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

She Didn’t Cut Out Her Favorite Foods Completely

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

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

She Didn’t Spend Hours in a Gym

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

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

She Didn’t Skip Workouts Because of Hard Work Days

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The last thing she didn’t do was skip workouts because of hard work days. “I never skipped days bc work was stressful or hard that day. Doing this allows your brain to give into weakness. Show up ESP the days you don’t feel like it. Not only is it good for you mentally but consistency is the only way to see results,’ she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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