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Denise Austin Shares 3 Simple Exercises to “Lift and Tighten Your Booty”

Here are the exercises and why they are important.

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.
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FACT CHECKED BY Christopher Roback
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deniseaustin/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.
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Do you want a great booty? You are going to have to work out for it, says Denise Austin. The fitness pro, 67, has been training clients for several decades and has the body of a woman half her age, so clearly she knows a thing or two about glute work. In a new social media post she shares a few of her go-to exercises to achieve her perky booty. “Look great from behind!! Give these three squat variations a try,” she writes in the Instagram post. “Here are three variations of a squat,” she says in the clip, “to lift and tighten your booty.”

Squat with Leg Left

The first one is a “squat with a leg lift,” she says. “This is a great way to reshape your bottom half. Squeeze your buttocks! Look great from behind!” In the caption she adds that “this works your legs and will really lift the booty!”

Side Squat

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

The second exercise is a side squat. “Move to the side and up. Work those legs and tone your booty,” she says. “This one is great for what we call saddlebags, they will help to reshape your outer thighs,” she adds in the caption.

Related: Fitness Expert Gabby Dawn Allen’s Secrets to a Perfect Body

Plié Squat

Girl stretching trainer shows plie squat exercise to strengthen the gluteal muscles in a light fitness studio with large mirrors.Shutterstock

The third is a Plié squat. “Works your inner and outer thighs,” she says. “If you are over 50 and have knee issues, just go halfway,” she continues, reminding to “squeeze that buttocks. If you don’t squeeze it, no one else will!”

Why Squats Are Good

Female athlete doing squats holding a medicine ball standing on a rooftop. Woman doing workout using medicine ball with an agility ladder by her side on rooftop.Shutterstock

Squats in general are a great move to add to your routine with a “multitude of benefits,” explains Kendra Gamble of HIT Fitness. They help “increase strength, size and power of quads (front part of legs), glutes (butt), hamstrings (back of legs), calves, adductors (inner thighs), tendons and ligaments, and lowers your chances of knee and ankle injuries.”

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

Studies Have Found They Are One of the Most Impactful Exercises

Leg burning exercise, using new EMS technology. A young attractive man in EMS clothes in the gym doing squats with his arms outstretched. Electrical muscle stimulation, strong movementShutterstock

According to Harvard Health, squats “may be the most important exercise you do.” A study published in 2017 in Annals of Internal Medicine found a direct correlation between time spent sitting and a higher risk of early death. One of the best exercises to counteract the damage of sitting for excessive periods of time? Squating.

💪🔥Body Booster: Adding squats to your routine can make a huge difference. Try doing three sets of 10 during every workout session to build your booty. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

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Fitness & Workouts

Denise Austin Shares 3 Simple Exercises to “Lift and Tighten Your Booty”

Denise_Austin_5
deniseaustin/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.

Do you want a great booty? You are going to have to work out for it, says Denise Austin. The fitness pro, 67, has been training clients for several decades and has the body of a woman half her age, so clearly she knows a thing or two about glute work. In a new social media post she shares a few of her go-to exercises to achieve her perky booty. “Look great from behind!! Give these three squat variations a try,” she writes in the Instagram post. “Here are three variations of a squat,” she says in the clip, “to lift and tighten your booty.”

Squat with Leg Left

The first one is a “squat with a leg lift,” she says. “This is a great way to reshape your bottom half. Squeeze your buttocks! Look great from behind!” In the caption she adds that “this works your legs and will really lift the booty!”

Side Squat

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

The second exercise is a side squat. “Move to the side and up. Work those legs and tone your booty,” she says. “This one is great for what we call saddlebags, they will help to reshape your outer thighs,” she adds in the caption.

Related: Fitness Expert Gabby Dawn Allen’s Secrets to a Perfect Body

Plié Squat

Girl stretching trainer shows plie squat exercise to strengthen the gluteal muscles in a light fitness studio with large mirrors.Shutterstock

The third is a Plié squat. “Works your inner and outer thighs,” she says. “If you are over 50 and have knee issues, just go halfway,” she continues, reminding to “squeeze that buttocks. If you don’t squeeze it, no one else will!”

Why Squats Are Good

Female athlete doing squats holding a medicine ball standing on a rooftop. Woman doing workout using medicine ball with an agility ladder by her side on rooftop.Shutterstock

Squats in general are a great move to add to your routine with a “multitude of benefits,” explains Kendra Gamble of HIT Fitness. They help “increase strength, size and power of quads (front part of legs), glutes (butt), hamstrings (back of legs), calves, adductors (inner thighs), tendons and ligaments, and lowers your chances of knee and ankle injuries.”

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

Studies Have Found They Are One of the Most Impactful Exercises

Leg burning exercise, using new EMS technology. A young attractive man in EMS clothes in the gym doing squats with his arms outstretched. Electrical muscle stimulation, strong movementShutterstock

According to Harvard Health, squats “may be the most important exercise you do.” A study published in 2017 in Annals of Internal Medicine found a direct correlation between time spent sitting and a higher risk of early death. One of the best exercises to counteract the damage of sitting for excessive periods of time? Squating.

💪🔥Body Booster: Adding squats to your routine can make a huge difference. Try doing three sets of 10 during every workout session to build your booty. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Fitness & Workouts

5 Exercises to Tone Your Glutes That Only Require a Band, Says Influencer Sadielee Thomas

Sadielee_Thomas1
sadieleethomas/Instagram
Leah Groth
By Leah GrothAug 11, 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.

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

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

Sadielee_Thomas3sadieleethomas/Instagram

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

Related: 5 Mistakes I Stopped Making After Becoming a Dietitian

You Need to Consider the Nutrition

Sadielee_Thomas7sadieleethomas/Instagram

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

Here Is Her Glute Workout

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

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

Here Is Her Walking Workout

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

Check out the workout ➡️

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

Here Is Her Core Workout

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

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

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

Fitness & Workouts

Fitness Coach Shares 4 Exercises That Blast Lower Body Weight Fast

Trish_Koeslag_liftwithtrish22
Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothNov 17, 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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✓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 fat in your belly and lower body area? While there aren’t exercises that can totally spot reduce lower body fat, there are some that can help. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement in order to lose weight. In a new social media post, she reveals the moves she does to blast lower body weight. “4 exercises you need to start today,” she writes in the caption.

Exercises Cannot Spot Reduce

Trish starts the post with a disclaimer. “There are no specific exercises that can spot reduce. Just like there are no specific foods that will help you lose fat. But….there are exercises that can definitely point you in the right direction!” she writes.

She Recommends Specific Exercises

However, she has found some exercises that are more effective than others. “These are movements that I have found work very, very well for me. It’s so important to incorporate movements you enjoy, that work well for you and your body, and don’t interfere with any movement limitations you may have,” she writes.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

They “Target Major Muscle Groups”

Why do they work? “The four moves below are effective because they target major muscle groups in the lower body, helping build lean muscle and increase overall metabolism, and will give you a leg up on getting burning!” she says. Here they are:

Romanian Deadlift

The first exercise is a Romanian Deadlift (RDL). She explains that you make the move “with a barbell, dumbbell, on a reverse hack squat machine, etc.… Any variation is good,” she says. “This move focuses on hamstrings and glutes, helping build strength and tone the back of the legs.”

Squats

The next exercise? Squats. “High bar, low bar, heels elevated, dumbbell, barbell, etc..all variations are great,” she says. “They may hit differently, but the point here is to squat,” she adds. “This move engages multiple muscles in the legs, core, and glutes.”

RELATED:She Lost 110 Pounds in 2 Years By Walking 30 Minutes Every Day

Reverse Lunges

Next on her list? Reverse Lunges, “regular, deficit, alternating, etc., they’re all great,” she says. “This exercise activates the glutes, hamstrings, and quads, promoting muscle balance and stability while targeting the lower body.”

Hip Thrust

The last exercise she recommends to burn lower body fat is the hip thrust. “With a barbell, on the smith machine, on a glute drive, etc, the thrust is a must,” she says. “This primarily hits the glutes, helping to shape and strengthen them.”

She Also Walks 10,000 Steps

In another post, she stresses the importance of walking. “I walk 10K+ steps. There are far too many benefits not to walk. And yes, even on my rest days….when did rest days turn into a days of zero movement??? That’s beyond unreasonable. Get up and move,” she maintains.

RELATED:A Trainer Finally Reveals the Only 10 Things You Need for Weight Loss

And, She Hydrates

And, especially for those who are exercising regularly, hydration is a must. “I drink 4L of water every day (with electrolytes). Yes, pure water - my 4L does not include coffee, tea, Diet Coke, etc. I love water and what it does for my digestion, hair, skin, and nails. I fill up my water bottle at night so that it’s ready to go the next day; hence…zero excuses not to drink it,” she explains. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

Grace Albin Shows Just Shared This Ultimate Glute Workout

Grace_Albin_fitstylegrace6
Grace Albin/YouTube
Leah Groth
By Leah GrothJun 30, 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
✓Expert-Recommended

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

Grace Albin is sharing the workout responsible for her glutes. In a new workout video the fitness pro shows off her amazing body in a mint green workout look while demonstrating a simple but effective routine consisting of various glute bridges. The Body Network has the details on Grace’s glute workout and all the other lifestyle habits responsible for her toned physique.

Glute Bridge Workout

“Do each one 10 reps, squeeeze at the top. How many rounds did you complete? (Remember, one round is better than none!) #glutebridges,” she captioned the video, going onto demonstrate 10 glute bridge variations, including the OG, a single leg bridge, twist unders, tippy toes, heels, hold at the top, pulse at the top, froggers, legs extended, and knees crossed.

Related: I Lost 100 Pounds by Fasting and You Can Too

Pilates + Strength Training

Grace’s workout method is “a fusion of Pilates technique with traditional fitness,” she explains to Naluda. “So we use dumbbells and resistance bands and do squats and curls. But always with the underlying philosophy of posture strength, elegant movement, and muscle lengthening.”

Try Different Exercises Until You Find One You Love

What is Grace’s number one fitness tip? “Try a lot of different formats and you’ll find the one you love enough to stay motivated and keep going,” she told Naluda. “It might be something social and structured (and free) — like a running community training for a 10k that has each weekly jog planned out to the exact mile and meets at the same time every week. Or something flexible like joining a fancy studio that offers different modalities and allows you to toggle between yoga and boot camp. Keep experimenting and you’ll hit upon the fitness routine that matches your vibe and gets you coming back.”

Her Favorite Healthy and Cheat Foods

Edamame,boiled green soybeans with saltShutterstock

Edamame is Grace’s go-to healthy food. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda. And her favorite cheat meal? “Deep-fried anything,” she said.

Related: 7 Rules to Losing a Lot of Weight Quickly

Walking

Fit woman walking in park during autumn timeShutterstock

Albin’s favorite form of cardio? Walking. The Mayo Clinic explains that regular brisk walking is a great exercise for helping you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

💪🔥Body Booster: Try different fitness activities until you find one that you enjoy and keeps you motivated.

Fitness & Workouts

Alexia Clark in Crop Top Reveals Top “Booty” Bodyweight Exercises with the Most “Burn”

Alexia_Clark5_7f34ec
alexia_clark/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.
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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.

Alexia Clark is revealing an at-home workout to build up your backside! In a new social media post the fitness trainer and influencer, who boasts over 2.4 million Instagram followers, shows off her washboard abs in a crop top and leggings, while unveiling a simple workout that promises big results. “How often do you do bodyweight exercises?” she asks in the Instagram post. “If you’re not doing them you are missing out on a huge opportunity to build muscle and become stronger. You don’t need extremely heavy weight to put your muscles under the stress they need. My pro advice is to leave how to make bodyweight exercises burn.” Here is the workout – and everything else you need to know about her diet and fitness habits.

Here Are Her Top “Booty Bodyweight” Exercises

Alexia_Clark2alexia_clark/Instagram

Alexia reveals her “booty bodyweight” exercises. “Don't forget to listen to your body while doing the workout,” she reminds her followers in the comment section.

  1. Reverse frog kicks
  2. Cross step over
  3. Single leg glute thrust
  4. Bulgarian split Squat
  5. Straight leg glute kick

Clean Eating

Alexia_Clark3alexia_clark/Instagram

Alexia has a healthy approach to diet. “I just try to make sure I eat clean. I don't buy snack foods or junk food. I know that if I have those things around, I'm going to eat all of it, at once,” she told Meal Prep on Fleek. What is "eating clean" anyway? “I eat vegetables at every meal, no red meat (doesn't agree w/stomach), and try not to eat anything processed,” she said.

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

Warm Up and Cool Down

Alexia_Clark1alexia_clark/Instagram

“It’s important to warm up before a workout and cool down after,” Alexia explains on her website. “I suggest taking 5-10 minutes to warm up your body before your workout focusing on mobility and blood flow. After your workout focus on some light movement with stretching and/or foam rolling to help prevent muscle soreness and tightness.”

Daily Exercise

Alexia_Clark4alexia_clark/Instagram

How often does Alexia exercise? “Personally, I try to move my body in some way 7 days a week because I feel better and have more energy when I’m active. I post my workouts 5 days a week, but if you have specific activities you enjoy, or want to repeat a previous workout on the weekends you definitely can. Listen to your body and make sure if you feel you need a rest day you take one!” she said on her website.

RELATED: 5 Signs Your Metabolism is Damaged from Dieting, According to a Dietitian – and How to Heal It

Hiking

Foggy cold morning weather in autumn. Woman with backpack and knit hat hiking in forest at fall seasonShutterstock

If she’s not at the gym, you will find Alexia burning calories outdoors. “I leave the weekends open for you to do any activities you enjoy. Some people will use it as recovery and focus on yoga or stretching, while others might go for a run or swim or repeat a circuit from a previous exercise,” she said on her website.

💪🔥Body Booster: If you want to build your glutes, make sure to do two to three glute workouts per week in addition to your other exercises.

Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

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Christopher Roback
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

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Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

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Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

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You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

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One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

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Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

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This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

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Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

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Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

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Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

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Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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