Denise Austin Shares Workout to “Tone and Tighten Your Thighs”

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        Over 60? Here Are the Best Tips to "Tone and Tighten Your Thighs" by Denise Austin
    Here are her lifestyle habits.
By Leah GrothJun 25, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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deniseaustin/Instagram
By Leah GrothJun 25, 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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Fitness and health expert Denise Austin (@deniseaustin) is revealing the one exercise you need to do to “tone and tighten your thighs.” In a new exercise video shared on social media, the fitness guru demonstrates an easy but effective lower-body exercise. “Get up with me right now and try this move, it only takes a minute but works so many muscles at one time it’s worth it!!” she captioned the clip. What is the exercise, and what other health habits help keep Austin, 67, in shape? Here is everything you need to know. 
Wall Sits
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Denise demonstrates a wall sit in the video. “Simply rest your back against the wall and walk your feet out so your legs are as close to a 90° angle as possible. The lower you are the hard it will be… you will feel the burn in your quads, glutes, calves and core!! Hold for as long as you can and repeat 3-4 times!” she instructs. 
Short Bursts of Exercisedeniseaustin/Instagram
You don’t need to invest large chunks of time in exercise. “If you can do 10 minutes of working out at a time and do that three times a day, you will have worked out 30 minutes in one day,' noted the star in her charming easy-to-relate-to manner,” Denise told Daily Mail.
Related: 5 Ways You Might Be Sabotaging Your Weight Loss Without Even Knowing It
Movement All Daydeniseaustin/Instagram
Denise emphasizes the importance of constant movement. “It is all about blood circulation and moving. I even stand up and walk in place when I watch TV just to keep it flowing,” she told Daily Mail. “The consistency pays off.”
Walkingdeniseaustin/Instagram
Walking “is a healthy way to feel better” and helps improve mood and sleep, Denise told the Daily Mail adding that “exercise is the best pre-meditative medicine,” and she works out for mental health benefits “I like to exercise to feel good. I feel energetic after a walk, the endorphins get going and flow, it helps with stress and anxiety and pent-up feelings.”
Related: How I Lost 40 Pounds in One Month
Portion Sizedeniseaustin/Instagram
It’s not always what you eat, but how much you eat, says Denise. “I eat smaller portions,” she told Daily Mail. “For dinner I may have salmon and veggies. A snack is flax seed with yogurt. I love avocados and eggs for breakfast.” She also prepares her own meals. “I cook really healthy for my family. There are a lot of salads, chicken tacos, vegetable lasagnas, casseroles with less cheese.”
Related: Fitness Guru Shows Off Before-and-After Body to Prove Instagram Isn’t Realty
80/20 Ruledeniseaustin/Instagram
Denise is all about moderation. “I eat well 80 percent of the time and the other 20 percent I am bad,” she confessed to Daily Mail.
💪🔥Body Booster: Working out just 10 minutes a day can make a big difference if you focus on doing effective moves. If you aren’t sure what to do, hire a personal trainer to put together a short but intense workout for you. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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        Over 60? Here Are the Best Tips to "Tone and Tighten Your Thighs" by Denise Austin
    
deniseaustin/Instagram
By Leah GrothJun 25, 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:
                       
Fitness and health expert Denise Austin (@deniseaustin) is revealing the one exercise you need to do to “tone and tighten your thighs.” In a new exercise video shared on social media, the fitness guru demonstrates an easy but effective lower-body exercise. “Get up with me right now and try this move, it only takes a minute but works so many muscles at one time it’s worth it!!” she captioned the clip. What is the exercise, and what other health habits help keep Austin, 67, in shape? Here is everything you need to know. 
Wall Sits
See on Instagram
Denise demonstrates a wall sit in the video. “Simply rest your back against the wall and walk your feet out so your legs are as close to a 90° angle as possible. The lower you are the hard it will be… you will feel the burn in your quads, glutes, calves and core!! Hold for as long as you can and repeat 3-4 times!” she instructs. 
Short Bursts of Exercisedeniseaustin/Instagram
You don’t need to invest large chunks of time in exercise. “If you can do 10 minutes of working out at a time and do that three times a day, you will have worked out 30 minutes in one day,' noted the star in her charming easy-to-relate-to manner,” Denise told Daily Mail.
Related: 5 Ways You Might Be Sabotaging Your Weight Loss Without Even Knowing It
Movement All Daydeniseaustin/Instagram
Denise emphasizes the importance of constant movement. “It is all about blood circulation and moving. I even stand up and walk in place when I watch TV just to keep it flowing,” she told Daily Mail. “The consistency pays off.”
Walkingdeniseaustin/Instagram
Walking “is a healthy way to feel better” and helps improve mood and sleep, Denise told the Daily Mail adding that “exercise is the best pre-meditative medicine,” and she works out for mental health benefits “I like to exercise to feel good. I feel energetic after a walk, the endorphins get going and flow, it helps with stress and anxiety and pent-up feelings.”
Related: How I Lost 40 Pounds in One Month
Portion Sizedeniseaustin/Instagram
It’s not always what you eat, but how much you eat, says Denise. “I eat smaller portions,” she told Daily Mail. “For dinner I may have salmon and veggies. A snack is flax seed with yogurt. I love avocados and eggs for breakfast.” She also prepares her own meals. “I cook really healthy for my family. There are a lot of salads, chicken tacos, vegetable lasagnas, casseroles with less cheese.”
Related: Fitness Guru Shows Off Before-and-After Body to Prove Instagram Isn’t Realty
80/20 Ruledeniseaustin/Instagram
Denise is all about moderation. “I eat well 80 percent of the time and the other 20 percent I am bad,” she confessed to Daily Mail.
💪🔥Body Booster: Working out just 10 minutes a day can make a big difference if you focus on doing effective moves. If you aren’t sure what to do, hire a personal trainer to put together a short but intense workout for you. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

        
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Healthy Body
        4 Ways I Tightened My Sagging Skin After 50
    
Alicia Jones Healthy Living/YouTube
By Leah GrothJul 28, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓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.
Do you have loose, sagging skin and don’t know how to firm it up? Alicia Jones is an accredited health expert who specializes in helping women after 50 “reclaim great health, increase energy, and lose weight through fun fitness and nutrition strategies.” In one of her viral YouTube videos, she discusses the number one way to firm up sagging skin. “Can you actually tighten loose skin? Well, if there's a way, in this video, I'm gonna show you how, and we're gonna do it in a way that I absolutely love by showing you an exact example,” she says in the clip.
Sue, 60, Came to Her Hoping to Firm and Tone Her BodyAlicia uses one of her clients, Sue, as an example. “When Sue first came to me at 60, she wanted to feel healthy and strong and to firm and tone her body. Sue had always been really active. She played volleyball. She was in a bowling league in the summer. She went boating and hiking, and she was even on a baseball team,” she says.
She Lost Weight Fast and Ended Up with Lots of Loose SkinShutterstock
“But even though she was that active, she got diagnosed with diabetes. So a combination of her new medication and change in nutrition, Sue dropped weight fast, and she was left with a lot of loose skin in her arms and her chest and her stomach, and she really wanted to firm up,” says Alicia. “That's when she came to me, and during our first assessment, I will never forget that she asked me the question that many of you asked me: Can you actually tighten loose skin?”
You Might Be Able to Tighten Loose Skin Without SurgeryShutterstock
“So let's get honest about it,” she continues. “There are some ways that you might be able to tighten loose skin if you want to lose some weight, but you're not clinically obese. If you have lost weight suddenly, so there's a lot of weight really fast, or you lost weight through nutrition and through cardio alone, only one of those two ways, or maybe a combination of the two, then you may be able to tighten up loose skin,” she says.
The Secret Tool? Weight TrainingShutterstock
She then offers the secret solution to tightening up loose skin. “The power is in weight training. It's by doing weight training,” she says.
You Have to Be ConsistentShutterstock
“Here's the thing, if you only lift weights every once in a while, or this is a tactic that you said you've been doing, but you haven't been consistent, that's where the issue lies. You've got to be consistent. You have to lift weights for a minimum of 12 weeks, if not longer in order to see those results,” she says.
RELATED:These One-Minute Habits Helped Me Lose 100 Pounds
Sue Firmed Her Arms and Tummy with WeightsShutterstock
“That was the exact plan for Sue. She had perfected cardio, but it was time to add a consistent weight training routine in order to firm her arms and tighten her tummy,” she says. “One year later, on a new low dose of medication, she feels confident and excited to wear tank tops that show off her beautiful arms. She's got her body back, and she is so proud, not to mention her strength and her energy, so she feels in control of her body and in control of her health.”
Tip 1: Start SlowShutterstock
Alicia offers a few tips to get “fabulous” results. The first? “You've got to start slow. So in order for you to tighten loose skin, it actually is heavier weight training that you would need to do. And no, I promise you won't bulk up,” she says.
Start with Lighter Weights and Slowly Go HeavierShutterstock
“But here's the thing: If you are just starting out, you can't jump right into a heavyweight training routine. You've got to work on adaptation, which means you gotta take it slow and do lighter weights at first. And if you're brand new and just starting out, never fear, you will still get that firming and toning effect to doing lighter weights at first because your body needs to adapt to that. So your body reacts by firming and toning,” she says.
Tip 2: Stick with the Same Workout“Two, stick with the same workout. All too often, I see women jumping from one workout to the next workout to the next. The thing is, your body needs time to adapt in order to increase lean muscle,” she continues.
RELATED:These Key Habits Helped Me Lose 20 Pounds and Changed My Life
Do the Same Workout But Up the WeightsShutterstock
“More importantly, as I mentioned, when you want to tone and firm loose skin, then it is so important to be doing heavier weights. So instead of swapping out your workouts every single day or every few days, find a workout you love and focus on increasing the weight size. That way you are sure to be lifting a little bit heavier each and every time, which firms and tones the body weight,” she suggests.
Tip 3: Create a Consistent PlanShutterstock
“Number three, create a consistent plan,” she says. “You don't need to commit to every single day of weight training. In fact, I don't recommend that at first, but you do need to focus on getting in the same amount of weight training each and every week.”
Don’t Over CommitShutterstock
Also, don't over commit. “Don't give yourself five days a week. Just choose a number that you know you can do. If it was the busiest time of your life right now, how many days of the week could you really, honestly, truly, realistically commit to doing? If it's one day, great if it's two even better, but it doesn't really matter. The point is you've got to stay consistent,” she says.
RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"
Tip 4: Work Your Whole BodyShutterstock
“Point number four, you've gotta work out the whole body. So all too often I see women just working that one area that they wanna tone. They only do arm exercises. They only do crunches, hoping to get their abs tight or the skin on their tummy tight or on their arms tight, when in reality, that's not the way to do it,” she says.
You Can’t Spot ReduceShutterstock
“You can't spot reduce. In order for you to really firm up and tone, you've got to work the whole body, especially if a part of the reason that you feel that you have loose skin is because you need to lose some weight,” she says.
Whole Body Weight Training Revs Up Metabolism“This is because whole body weight training revs up your metabolism. You burn fat even at rest throughout your whole body. The more lean muscle you create, the more you're going to be able to create a fat burning system and rev up your metabolic rate. And I promise you will not bulk up,” she says.
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
The Longer You Have Been Carrying Excess Weight, the Harder It Is To Tighten Loose SkinShutterstock
She also points out that “the longer that you've been carrying excess weight, the harder it is to tighten loose skin. And that's because of the elastin and collagen fibers within the skin,” she says. “They become damaged the longer they've been stretched out. So you'll want to start your weight training as soon as possible. So if you haven't started already, start now.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
Fitness & Workouts
        10 Ways Denise Austin Stays Fit at 67
    
deniseaustin/Instagram
By Leah GrothJul 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 
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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.
Denise Austin defies the laws of aging. At 67, she still manages to look half her age. The fitness pro recently shared a swimsuit photo with her followers, wearing a crop top and swimsuit bottoms that highlighted her fat abs. How does she approach diet, fitness, and self-care to make 67 look like 37? Here are 10 ways Denise Austin stays fit and sexy at 67.
Positive Attitude
See on Instagram
“It’s really all about your positive attitude,” she tells First for Women. “And if you can keep your attitude positive when things get you down, you’ll bounce back quicker from anything.”
Resistance Training to Hack Your Metabolism
Shutterstock
“As we all age, you really need to do some light strength training or any type of resistance training, even more so, to save our bones, to help our muscles work, work miracles on your metabolism,” Denise reveals about her ultimate fitness hack. “Metabolism is so important because it slows down naturally as you age, so one of the best ways to combat that and fight the drooping, and the aging is muscles. We have 640 muscles and these muscles will help your posture and your muscle tone — they will help keep everything fit and firm. And it’s healthy to have strong muscles for your bones as well as for your joints!”
Stretching
Shutterstock
Denise also emphasizes the importance of stretching. “Flexibility after 50 is so important. I just don’t think we stretch enough! I would love more women to stretch to feel better. The one area that is important to stretch is your hips. Women’s hips can hold stress and tension and that could lead to tugging on your low spine. And if your hips and your hamstring stay flexible, it keeps your back healthy. So it all works hand in hand and head to toe,” she says.
Walking
Shutterstock
Austin makes sure to get her steps in. “Walking is good,” she says. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.
Breathing Exercises
Shutterstock
Denise also recommends “just standing up with the best posture ever and doing three deep breaths while doing back arm circles (like you’re swimming backwards),” she tells the publication. She maintains the “deep breathing” exercise “will open up your chest naturally.”
Body Positivity
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The “definition of body positivity,” according to Denise? “You are able to do what you want for your own reasons. If you feel better losing weight, that’s okay—do what makes you feel like your best self. That’s the point. If someone does want to change their body, the coolest part about life and fitness is that you can,” she tells Women’s Health.
Lifestyle Over Diet
Shutterstock
As for diet, Austin encourages looking at it as a lifestyle. “Way too often, people start a diet, get excited about it for a few days, and then return to their normal habits when it gets in the way of their lifestyle. The major problem here is that a diet shouldn’t be a fad or an inconvenience — it should fit seamlessly into your lifestyle, so it is easy to adopt and adapt to! Because if a diet is going to work for you, it’s got to be something you can keep up with day in and day out,” she writes in a blog post.
Tracking Calories
Shutterstock
Also, she recommends knowing how many calories you are taking in. “By sticking to a plan that already does the work for you, you will be less likely to stray off course,” she says, recommending her own plan. “If losing weight is truly a goal for you, it takes a combination of regular exercise and eating a certain number of calories. My Plan makes this simple - you choose your calorie level (you can change it at any time!), and you get all your daily meals (plus snacks) recipes delivered right to you! My recipes are equal parts tasty and simple - and always filling, because no one wants to be hungry when dieting! You can start a free trial and check out my eating plan, recipes and workouts today.”
Hydration
Shutterstock
She also stresses the importance of hydration. “Quench your thirst—even when you don’t feel like it. When you’re drinking enough water, you won’t confuse thirst with hunger and accidentally overeat. Plus, staying hydrated is great for so many other health and wellness reasons, as dehydration can have detrimental effects on your health,” she writes.
Making Diet and Exercise a “Team Effort”
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Making diet and exercise “a team effort,” is also key. “I can’t emphasize it enough: Being a part of a community can be so huge for your goals. Find an exercise/diet buddy at work, in your neighborhood, in your group of friends, or even online!” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        Fitness Coach Shares 60-Second Move to Banish Flabby Arms
    
Copyright Jenna Collins Fitness/YouTube
By Christopher RobackNov 20, 2024
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.
Are you frustrated with flabby arms that won't seem to tighten up, no matter what you try? You're not alone. Millions of people struggle with this common problem, but there's hope. In this article, certified personal trainer and nutrition coachJenna Collins, with 25 years of dance experience in ballet, tap, and jazz, shares one simple yet powerful exercise that can help transform your arms – no equipment needed. Keep reading to discover this game-changing exercise that takes just minutes a day and can be done right in your living room, regardless of your fitness level or age.
Why Your Arms Get Flabby (And What You Can Do About It)"There are several reasons for flabby arms," explains Jenna. "Most commonly, it's due to loss of collagen through aging, extreme weight loss, or being overweight." She notes that you can have flabby arms even if you're not overweight, often due to lack of muscle tone.
Age Matters: But Don't Let It Stop You
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"Usually around our mid to late thirties, we begin to lose muscle mass," Jenna reveals. "That's why it's so important that we work hard to build and maintain muscle from a young age to minimize the effects of aging as much as possible." She shares an inspiring example: "I'm going to use this lady as my example. She's 65, and it just goes to show that with work and consistency, you can maintain tight-toned arms."
RELATED:Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat
The Truth About Genetics and Body Goals
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"Yes, some people are gifted with good genes and naturally have more muscle mass and find it easier to stay in shape and lose fat," Jenna acknowledges. "But do not let genes put you off. Yes, some people will have to work harder to build muscle and reach their body goals, but if you truly want it, you will make it work."
Nutrition: The Missing Piece of the Puzzle
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"Building muscle doesn't mean you just lose the body fat. That's not how it works," Jenna emphasizes. "You need to have good nutrition habits in place to burn that body fat off so you can reveal those toned, tight muscles underneath. You'll never be able to out-train a bad diet."
RELATED:She Got Lean in 3 Months With 9 Simple Daily Changes
Your Simple, No-Equipment Arm-Toning Exercise
See on Instagram
Here's Jenna's guaranteed exercise for tighter arms:
Stand with feet shoulder-width apart.
Keep shoulders pressed back, chest open.
Position elbows close to your sides.
Bring arms forward with palms facing up and closed fists.
Slowly move only your forearms backward, keeping your elbows pinned.
Squeeze triceps tight when arms are fully extended.
"The key here is to squeeze your triceps on the extension as much as possible," Jenna advises. "If you didn't know you had these muscles, by the end of this exercise, you'll know they exist."
Making It Work: Sets, Reps, and Progression
See on Instagram
Perform:
10-12 reps per arm
3-4 sets
60-90 seconds rest between sets.
"You can perform this isometrically alternating your arms, or you can perform it moving both arms simultaneously," says Jenna. For those who want to progress, she suggests either increasing reps and sets or adding dumbbells for extra resistance. She adds, "If you can't do the standing, you can also do this seated."
The Secret to Success: Consistency Is Key
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"To get results with anything, you need to remain consistent," Jenna emphasizes. "If you can't apply consistency, patience, and hard work, you just cannot expect to get results. There's no quick fix."
She adds that avoiding excessive cardio is crucial: "This will not tighten and tone your arms. You need to be focusing on resistance training. The more lean muscle mass you have, the more calories your body will burn at rest."
RELATED:15 Easy Food Swaps a Fitness Coach Uses to Stay Lean
Creating Lasting Habits
See on Instagram
"The earlier you start this, the easier it'll be to maintain it as you get older," Jenna shares. "It's not only because you'll likely already have the muscle tone, but it creates good habits. If they're instilled early, they'll be easy to stick to as you get older, it's become your lifestyle." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.
Fitness & Workouts
        I’m Over 50 and These Are My Top Tips For Toned Arms
    
annbarrante/TikTok
By Leah GrothJun 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
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Are you in your fifties and struggling to stay in shape? Ann Barrante (@annbarrante) is a 50-something nutritionist, trainer, and social media influencer who strives to help other women stay in shape as they age. In a recent viral video, she offers a few easy tips for toning arm muscles. “This is a fit tip. If you're not seeing changes in your arms and you're working hard in the gyms,” she says. “Ladies, you can build muscle in your fifties.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.
First, Fuel Your Body for Fitness@annbarranteFitness Tips arm exercises. #tonearns #fitover50 #menopause #muscle #proteinpacing #wellnesstips #fitnesstips #womensfitness #womensupportingwomen #personaltrainer #nutritionist #fitover50women
“The things that make a difference are fueling your body a little differently,” she says at the start of the clip. “None of that fasted cardio bs, none of those fasted workouts.”
She Recommends Protein SpacingShutterstock
What is a good way to fuel your body? According to “I love protein spacing,” she continues. “Spacing protein out throughout the day instead of having too much all at one time” is a great strategy, says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “I typically try to encourage getting 30 grams at the same time three times each day.”
Use Light Weights and Do Lots of RepsShutterstock
Ann’s strategy is to use lightweights and do lots of reps. To “recreate resistance with lighter weights, more reps, slower tempo” after your regular workout. “Next time you're in the gym, grab some light weights. After you do something for your shoulders, I'm gonna say you're working on your deltoids, you're working on the shoulder cap. So I speak, you're gonna come here, and you're gonna do lateral lifts with lightweights,” she says.
Do Arm Extensions “Until Fatigue”@annbarranteArms exercise for triceps. Helpful for those with elbow pain. #fitnesstips #tenniselbow #armsworkout #womensfitness #batwings #loopband #beginnerworkout #fitover50 #fitover60  #homeexercise #womensupportingwomen
“You're gonna do slow lifts with these lightweights until fatigue. You could do 20, you could do 30. Okay? And then, if you wanna make it a little harder, pulse two and down. Pulse two and down. This is your finish. Remove pulse two and down.” Then, do arm extensions. “You would take the weights, and you would do these until fatigue. Yep, until fatigue. You got it,” she says.
Choose a Weight That Isn’t Too Heavy But Not Too LightShutterstock
She suggests finding a weight that doesn’t hurt at first but starts feeling harder quickly. “I could probably do these for 24 hours, so this would be a little too light of a weight, five pounds, but maybe I would do eight pounds, and I would hold it a little different and just really finish it off. Lighter weight, really feeling the muscle tightening into it, holding it, changing the tempo and firing it up a little differently,” she says.
Also, Use Exercise BandsShutterstock
“The other thing I've talked about that I love to do is another finisher are these bands,” she says, holding up exercise bands with handles. She demonstrates doing upright rows.”
RELATED: 10-Minute Workouts to Melt Abdominal Fat in 60 Days
Body Network’s Expert Weighs InShutterstock
“Using lighter weight and more reps can be good for maintaining muscle mass,” agrees Collingwood. However, if you want to actually “build” mass, “you need to pick up medium to heavier weights so that you can barely get 12 reps and do 2 sets so you can exhaust the muscle you are working,” she says.
If You Want to Build Strength, You Need Heavier WeightsShutterstock
You want to make sure to do your heavier lifting as well. “Lighter weights may help to tone and can help with muscular endurance if you do lighter weights and more reps, but if you want to build actual strength and mass, you need heavier weights,” Collingwood adds.
Have a Snack and Hydrate Prior to Working OutShutterstock
Collingwood also suggests fueling up prior to your workout. “I recommend exercising with a small snack before the workout so you have energy in your body to fuel the workout,” she says. “Also, make sure you stay hydrated and fuel up after the workout.”
RELATED: 7 Things You Should Never Do on a Diet
Diet Is Key to Toning UpShutterstock
Diet is a key part of toning up, Collingwood reminds. “Remember that if you want the tone to be visible, you may need to reduce body fat over the top of the muscle if you have excess body fat to lose,” Collingwood says. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        4 Red Flags You're Eating Too Many Carbs, According to a Doctor
    

        Copyright Dr. Mindy Pelz/YouTube
    
By Christopher RobackApr 29, 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.
That afternoon slump, stubborn weight, and nagging food cravings might all have one surprising culprit: carbohydrates. Dr. Mindy Pelz, bestselling author of "Fast Like a Girl" and expert in women's health, has identified key warning signs that your body is getting too many carbs. With her YouTube channel garnering over 75 million views and her podcast featuring health-conscious celebrities, Dr. Pelz brings practical wisdom about nutrition that cuts through the confusion. Discover these four telltale signs your carb intake might be causing problems and learn simple adjustments you can make starting today.

            
                Understanding the Carb Effect
            
            
        Before addressing warning signs, it's essential to understand how carbs affect your body differently than other nutrients. "There are three macronutrients - carbohydrates, protein, and fat," Dr. Pelz explains in her recent post. Each creates a distinct blood sugar response. Carbs trigger dramatic spikes followed by crashes, while protein offers a gentler rise and fall. Fat actually "puts the brakes on blood sugar," according to Dr. Pelz, helping maintain stable levels throughout the day. This rollercoaster effect from carb-heavy meals explains many common health complaints.

            
                Your Energy Crashes After Meals
            
            
        ​DehydrationShutterstockThe first red flag is post-meal fatigue. "You should be energized after a meal. You shouldn't be sleepy after a meal," Dr. Pelz emphasizes. That drowsiness after holiday feasts isn't from turkey's tryptophan as commonly believed - it's from the carb crash. Dr. Pelz notes that "a 2020 study found that blood sugar spikes cause fatigue and trouble concentrating." When you experience that mid-afternoon energy slump after lunch, it's likely your meal contained too many carbohydrates, triggering both tiredness and mental fog.

            
                You Can't Control Your Cravings
            
            
        What Happens to Your Body When You Stop Eating SnacksShutterstockConstant hunger and specific cravings for sweets or caffeine signal excessive carb consumption. "When blood sugar comes down very quickly because you had just like this pure carb meal, your body's so smart that it's going to be like, 'Hey, I need you to eat more carbs again,'" Dr. Pelz explains. This creates a vicious cycle of craving, eating, crashing, and craving again. Dr. Pelz references a revealing 2011 study that "divided people into two groups... a low carb, high fat group, and a high carb, low fat group" and found the low-carb participants experienced "a significant decrease in food cravings, especially for sugar."

            
                Your Weight Loss Has Stalled
            
            
        ​Not Being Obsessed with Fast ResultsShutterstockIf you're struggling to shed pounds despite your efforts, your carb intake might be the culprit. "If you're struggling to lose weight, low carb is really an awesome plan," says Dr. Pelz, drawing from her clinical experience. She clarifies that "low carb doesn't mean low protein" - increasing protein while reducing carbs helps control hunger and supports weight management. Dr. Pelz cites compelling evidence: "A 2004 study found that six months on a low carb diet led to twice as much weight loss than a high carb diet." This explains why some "diet" foods actually sabotage weight loss efforts when they're high in carbohydrates.

            
                Your Skin Is Breaking Out
            
            
        ​Skin ProblemsShutterstockYour complexion might be revealing carb overload. "Eating a lot of carbs can start to create an inflammatory response in your skin," Dr. Pelz warns. This connection is especially strong with sugar, white rice, and refined bread. For those battling acne, Dr. Pelz strongly recommends eliminating sugar completely as a first step. She references research supporting this approach: "A 2020 review found that when the glycemic load in people's diets went up, they saw greater increases in skin inflammation and acne." The study specifically linked these skin issues to higher sugar consumption.

            
                Not All Carbs Are Created Equal
            
            
        ShutterstockDr. Pelz wants to correct a common misconception: "Carbs are not the enemy, but man-made carbs - not a lot there." She distinguishes between "dead" processed carbs like pasta and beneficial carbs from nature. "Good carbs are nature's carbs," Dr. Pelz explains, referring to fruits, vegetables, potatoes, and quinoa that provide essential nutrients. She even makes an exception for sourdough bread, noting it's "not a dead food" because fermentation creates beneficial enzymes and probiotics, unlike most processed grain products.

            
                Try the One-Week Natural Carb Challenge
            
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockReady to see if carbs are affecting you? Dr. Pelz suggests a simple experiment: "What if just for the next week, I decide no man-made carbs, I'm only eating nature's carbs." This straightforward approach allows you to quickly determine how different carbohydrates affect your body. Dr. Pelz emphasizes she isn't "anti-carb" - she advocates for "smart carbs" eaten in appropriate amounts. "We need them," she notes, explaining carbohydrates are essential for creating neurotransmitters like serotonin and hormones like progesterone.

            
                Listen to Your Body's Signals
            
            
        ​Lack of SleepShutterstockYour body communicates clearly when your diet isn't optimal. "If I'm tired after a meal, I'm like, hmm, what'd I do to that meal?" says Dr. Pelz, sharing that fatigue is her personal indicator of excessive carb consumption. By paying attention to how foods make you feel, you can customize your carbohydrate intake to your unique needs. Dr. Pelz reminds us that there's no "absolutely perfect diet" that works for everyone - it's about discovering what works specifically for your body and recognizing these four warning signs when they appear.

            
                Morning Matters Most
            
            
        ​Don’t Skip BreakfastShutterstockBe especially careful with breakfast choices. "Those that had a high carb diet in the morning had the worst cravings," Dr. Pelz explains, which is why she advises against breakfast cereal, orange juice, and even some protein drinks if they're carb-heavy. Starting your day with carbs virtually guarantees afternoon cravings and energy crashes. Instead, focus on protein and healthy fats in the morning to maintain stable blood sugar. If you do include higher-carb meals, Dr. Pelz suggests "mid afternoon... for an early dinner" followed by a walk to utilize the glucose effectively.

            
                Finding Your Personal Carb Balance
            
            
        ​Measuring Success Beyond the ScaleShutterstockThe key takeaway isn't eliminating carbs entirely but being intentional about which ones you choose and when you eat them. "I'm not anti-carb. I just want to make sure we're eating smart carbs," Dr. Pelz clarifies. She also notes timing matters, especially "eating them for women at the right time of our cycle." When you find your personal carb balance by monitoring these four warning signs - fatigue, cravings, weight resistance, and skin problems - you'll enjoy better energy, mental clarity, and overall health without giving up carbs completely. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        She Lost 100 Pounds on GLP-1 and These Are 10 Things No One Tells You
    

        Copyright Brittany Rose GLP1/YouTube
    
By Christopher RobackApr 29, 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.
Weight loss journeys often feel like navigating a maze with too many dead ends and false promises. For Brittany Rose, GLP-1 medications finally provided the key that unlocked sustainable success, helping her shed over 100 pounds since November 2022. Through her candid YouTube videos, she's documented everything from her very first injection to her current maintenance phase, sharing both triumphs and challenges along the way. If you're considering or already using GLP-1 therapy, these essential insights from someone who's walked the path will help you avoid common pitfalls and focus on what truly matters for your success.

            
                Trust Only Your Doctor With Dosing Decisions
            
            
        When it comes to medication management, only one opinion truly matters. "Your decisions regarding your dosaging, regarding how often you take the medicine, regarding anything that involves injecting a medicine into your body should only be discussedwith or you should only take advice from your doctor," Brittany says in her post. Despite the wealth of dosing advice floating around online, these are medical decisions that should remain between you and your healthcare provider. Brittany always frames her experiences as personal rather than prescriptive, reminding viewers that what works for one person could be dangerous for another.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                It's Not As Complicated As The Internet Claims
            
            
        Shutterstock
The GLP-1 journey doesn't require elaborate supplement regimens or extreme dietary restrictions. "It's simple. It's a simple thing. You do not need to stress about all of the extra protein supplements and all the extra vitamins and all of the extra things that the internet will tell you that you need," Brittany states firmly. She advocates for a sustainable approach—eating healthy foods most of the time while maintaining a calorie deficit that comes naturally with GLP-1 medications. Brittany notes that unlike temporary diets, this is a lifestyle change: "We're going back to, this isn't a diet. This isn't something that you need to obsess over. This is something that you are doing for most likely the rest of your life."

            
                Water Will Save Your GLP-1 Experience
            
            
        ​1. Hydrate the Right WayShutterstockThe simplest remedy for many GLP-1 side effects costs nothing and requires no prescription. "Water is going to save your life," Brittany insists, explaining that proper hydration addresses multiple common complaints: "Being dehydrated makes your body retain water. It makes you not feel good. It makes you be puffy. It makes you have a headache. It makes you be constipated." She notes that her worst days consistently correlate with inadequate water intake. Her practical tip for staying hydrated? Keep a dedicated water cup by the sink as a constant reminder, taking small sips throughout the day rather than forcing down large amounts at once.

            
                Your Journey Won't Look Like Anyone Else's
            
            
        ​Beware of Comparing Yourself to Online Success StoriesShutterstockComparing your progress to others online can quickly become discouraging. "Monitor your own progress and try not to compare yourself to everybody else," Brittany advises after noticing how other content creators reached milestones faster than she did. She recommends keeping a detailed journal tracking everything from dosages to reactions, along with regular photos to document changes that might not register on the scale. Brittany also suggests limiting social media consumption around GLP-1 content: "I have a couple of people that I watch or listen to and the rest of it, I don't... because I don't want to oversaturate myself and be getting information from so many different sources."
RELATED:20 Possible Ozempic Side Effects

            
                Therapy Is The Missing Prescription
            
            
        Shutterstock
Perhaps the most overlooked component of successful weight loss is addressing the psychological factors that contributed to weight gain initially. "I am a very, very big advocate that most people that are taking a GLP-1 for weight loss need therapy," Brittany shares, drawing parallels to the mental health support required for bariatric surgery patients. She explains that significant weight loss transforms not just your body but your identity: "When you go through this journey of losing a ton of weight, you become a new person." For Brittany, therapy was essential to understanding how childhood trauma influenced her relationship with food. "I would argue all of us," she notes, have some past experiences that contributed to developing obesity, making therapy a crucial complement to medication.

            
                Adopt The 80/20 Rule For Sustainable Success
            
            
        ​Indulge in ModerationShutterstockRigid eating plans rarely lead to lasting change. Brittany recommends a more flexible approach: "80/20 rule—20% foods that you enjoy that you want to eat, 80% healthy food." This balance allows for occasional indulgences while maintaining overall healthy habits. "Are you going to be able to be keto or to eat zero sugar or zero carbs or whatever and completely eliminate total food groups for the rest of your life? Are you going to be able to never go to McDonald's ever again for the rest of your life? Right? Probably not," Brittany points out. By allowing yourself reasonable flexibility, you're building a lifestyle you can maintain long-term rather than setting yourself up for another cycle of restriction and rebound.

            
                Document Your Transformation
            
            
        Shutterstock
The value of visual records cannot be overstated. "Take the pictures. I wish that I had taken more before and after pictures," Brittany shares, noting that physical changes aren't always reflected on the scale. "Sometimes you're not losing weight, but you're losing inches, right? And so you want to have some pictures to look back on to really see how your body is changing throughout this process." These photos become powerful motivation during plateaus and provide tangible evidence of progress when numbers aren't moving. Consider creating a dedicated album on your phone or a physical journal where you can see your evolution month by month.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Counting Isn't Always Necessary
            
            
        Shutterstock
Despite popular weight-loss advice, Brittany takes a more intuitive approach: "I don't count anything ever. I count protein sometimes like when I'm doing the videos on higher protein, I count them, but for the most part I don't count anything because I just don't want to." She points out that naturally slim people rarely count calories or macros: "And healthy, skinny people that have lived healthy their whole life, most of them don't." The medication's appetite-suppressing effects often naturally create a calorie deficit, making meticulous tracking unnecessary for many people. This freedom from constant counting can make the lifestyle change more sustainable and reduce obsessive food behaviors.

            
                Make Hydration A Priority Habit
            
            
        Shutterstock
If tracking feels overwhelming, focus on just one metric. "If you count one thing, make it be your water intake because I promise you on days that I don't drink my water or if I'm not as good about drinking water, oh boy, it's a bad day," Brittany emphasizes. GLP-1 medications can reduce thirst signals, making deliberate hydration essential. Her husband can even tell when she's dehydrated: "Chris will look at me and say, have you had any water today? Because he knows that it affects me that much." Setting specific water goals and creating visual reminders throughout your home and workspace can help maintain consistent hydration despite reduced thirst cues.
RELATED:20 Things to Avoid While on Ozempic

            
                This Is A Transformation, Not Just Weight Loss
            
            
        ​Weigh Yourself DailyShutterstockThe physical changes from GLP-1 therapy are just one aspect of a more profound transformation. "You go through this like glow up, you become this new person that you probably were always meant to be, but you transform," Brittany explains. This evolution affects everything from your self-image to your relationships with others. For Brittany, the journey enabled her to stop hiding: "You don't have a freaking YouTube channel that I share with the world that has grown significantly and people in real life are realizing it. And that prior to this journey for me would not have been something that I would have been able to do." Understanding that weight loss impacts your entire identity—not just your appearance—helps prepare you for both the challenges and opportunities of this life-changing process. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        The 15 Best High-Protein Foods to Build Muscle and Strength
    

        Copyright Dr. Andrea Furlan/YouTube/Shutterstock
    
By Christopher RobackApr 29, 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.
We all want to stay strong and healthy as we age, but maintaining muscle mass becomes increasingly challenging over time. Dr. Andrea Furlan, a pain specialist from Toronto, Canada, explains that our 639 muscles are critical for longevity and quality of life. Unfortunately, age-related muscle loss (sarcopenia) affects many of us—but it's not inevitable. Dr. Furlan's research shows that with the right combination of resistance exercise and protein-rich foods, you can fight back against muscle loss and build strength at any age. Discover the 15 best protein sources that will transform your muscle-building efforts starting today.

            
                Understanding Sarcopenia and Protein Needs
            
            
        Sarcopenia isn't just a natural part of aging—it's now classified as a treatable condition, Dr. Furlan says. "Sarcopenia is considered one of the most important risk factors for falls, disability, and frailty in the elderly population," she explains in her post. To combat this condition, experts recommend consuming 1.4-2 grams of protein per kilogram of body weight (or about 1 gram per pound) on resistance training days. For a 150-pound person, that means aiming for approximately 150 grams of protein, particularly on workout days. Dr. Furlan notes that proper sleep, adequate carbohydrates for energy, and hydration also play crucial roles in muscle development.

            
                The Four Pillars of Muscle Building
            
            
        ShutterstockAccording to Dr. Furlan, building muscle requires more than just protein. "If you want to build muscle mass and combat sarcopenia, you need to do a few things," she advises. The first pillar is resistance exercise, using either body weight or weights. The second is quality sleep. "A good quality sleep helps our body to get rid of the junk and toxins and help our muscles to grow," Dr. Furlan states. The third pillar is increased protein intake, especially on workout days. And finally, she emphasizes that carbohydrates provide "the energy for your body to digest all of that protein and do the exercises." Balanced nutrition, including healthy fats and proper hydration, completes this foundation for muscle growth.

            
                Why Whole Foods Beat Supplements
            
            
        ​Here’s What to Do About ItShutterstockWhile protein powders might seem convenient, Dr. Furlan recommends focusing on real, home-prepared foods. "When you eat real food, you are also getting many other nutrients, like vitamins, minerals, healthy fats, and carbs—all of these are super important for a healthy life," she says. Whole foods provide complete nutrition packages that supplements simply can't match. They're often more affordable too. However, Dr. Furlan cautions that before beginning any high-protein diet, you should consult with your doctor, especially if you have kidney issues that might restrict protein intake.

            
                Soybeans: The Plant Protein Champion
            
            
        45. Edamame (boiled): 44 caloriesShutterstockTopping Dr. Furlan's protein-rich foods list is soybeans, with an impressive 36 grams of protein per 100 grams. "Soybeans are high in plant-based protein, rich in fiber, support heart health, and contain isoflavones that may help with female hormone balance, like during menopause," Dr. Furlan explains. Found in edamame form, these versatile legumes make excellent additions to salads and various dishes. Dr. Furlan does note that while soybeans lead in protein content, they also contain significant calories, fats, and carbs. This makes them an excellent choice for those looking to build muscle while supporting overall health, particularly for women experiencing hormonal changes.

            
                Chicken and Turkey: Poultry Protein Powerhouses
            
            
        ShutterstockPoultry options rank high on Dr. Furlan's list, with chicken breast providing 31 grams of protein per 100 grams and turkey breast offering 29 grams. "Chicken breast is low in fat and high in essential vitamins like B6 and niacin for metabolism," Dr. Furlan notes. Turkey provides additional benefits, as she points out: "Turkey breast is high in B vitamins for energy production and may help regulate blood sugar levels." These lean protein sources deliver maximum muscle-building potential with minimal excess calories, making them ideal staples in any strength-building diet. Their versatility in cooking methods and flavor profiles means they can be incorporated into countless healthy meal options.

            
                Tuna and Salmon: Protein-Rich Fish Options
            
            
        ShutterstockFish options like tuna and salmon offer impressive protein content while providing essential omega-3 fatty acids. Dr. Furlan ranks tuna highly with 26 grams of protein per 100 grams. "Tuna is rich in omega-3 fatty acids for heart and brain health, high in protein, and contains selenium for immune support," she explains. Salmon follows closely with 25 grams of protein per 100 grams. "Salmon is an excellent source of omega-3s for heart and brain health. It is high in protein and contains vitamin D for bone health," Dr. Furlan adds. These seafood options provide complete proteins alongside nutrients that support overall health, making them smart choices for muscle building and maintenance.

            
                Beef: Quality Red Meat Protein
            
            
        ShutterstockBeef earns its place in Dr. Furlan's top protein sources with 26 grams of protein per 100 grams of lean cooked meat. "Beef provides iron and zinc for immune function and contains vitamin B12 for red blood cell production," Dr. Furlan explains. These nutrients are particularly valuable for maintaining energy levels during intense workouts. While beef is calorically dense, its complete amino acid profile makes it an efficient muscle-building food. Dr. Furlan recommends choosing leaner cuts to maximize protein while minimizing saturated fat intake. The satisfying nature of beef also helps maintain fullness between meals, supporting overall dietary adherence during muscle-building phases.

            
                Peanuts: Plant-Based Protein Punch
            
            
        ​28. PeanutsShutterstockPeanuts offer an impressive 26 grams of protein per 100 grams, making them an excellent plant-based protein option. "Peanuts are a good source of healthy plant-based fats. They support heart health, are high in protein, and contain antioxidants like resveratrol," says Dr. Furlan. Their convenience makes them perfect for on-the-go protein consumption, whether as peanut butter or raw nuts. Dr. Furlan notes that while peanuts are protein-rich, their serving size is typically small (about 28 grams), delivering about 7 grams of protein per serving. This concentrated nutrition source provides sustained energy and muscle-building support in a compact package, though portion control is important due to their caloric density.

            
                Shrimp: Lean Seafood Protein
            
            
        ​8. Versatile ShrimpShutterstockShrimp provides 20 grams of protein per 100 grams, making it an excellent lean protein source. "Shrimps are low in calories, high in protein, and contain astaxanthin, a powerful antioxidant, and also provides omega-3s for brain health," Dr. Furlan explains. This combination of high protein with minimal calories makes shrimp particularly valuable for those looking to build muscle while managing weight. Their quick cooking time also makes them convenient for busy lifestyles. The unique antioxidant profile of shrimp offers additional health benefits beyond muscle building, supporting overall wellness while contributing to strength development goals.

            
                Eggs: The Perfect Protein Package
            
            
        ​Worst: Processed MeatShutterstockWith 13 grams of protein per 100 grams (about two large eggs), eggs remain a nutritional powerhouse. "Eggs, beyond being a high-quality protein source, contain choline for brain health and provide essential vitamins like vitamin D and B12," Dr. Furlan notes. Their complete amino acid profile makes them particularly effective for muscle synthesis. Eggs' versatility allows them to be incorporated into any meal of the day. Dr. Furlan appreciates that eggs provide a perfect balance of nutrients in a natural package. Their affordability and accessibility make them an ideal protein source for consistent muscle support across various dietary patterns and budgets.

            
                Dairy Protein: Cottage Cheese and Greek Yogurt
            
            
        ​Greek Yogurt & Cottage Cheese: Choosing the Right Fat PercentageShutterstockDairy options provide excellent protein alongside calcium for bone health. "Cottage cheese is an excellent protein source, rich in casein for muscle recovery, and provides calcium for bone health," Dr. Furlan explains. With 11 grams of protein per 100 grams, cottage cheese offers slow-digesting casein protein that provides sustained amino acid release. Greek yogurt follows with 10 grams of protein per 100 grams. "Greek yogurt is high in probiotics for gut health, rich in protein, and supports bone health with calcium, and may help in weight management," says Dr. Furlan. These dairy options offer complete proteins while supporting digestive health, making them valuable components of a muscle-building nutrition plan.

            
                Plant-Based Options: Legumes and Tofu
            
            
        ​16. TofuShutterstockPlant-based proteins like beans, chickpeas, and tofu provide excellent options for vegetarians and those looking to diversify protein sources. "Beans are high in fiber for digestion. They are a plant-based protein source, support heart health, and help regulate blood sugar levels," Dr. Furlan explains. Both beans and chickpeas provide 9 grams of protein per 100 grams. Tofu offers 8 grams of protein per 100 grams and additional benefits: "Tofu is high in plant-based protein, contains iron and calcium, and supports heart health. And it's a good source of phytoestrogens that can help women who have low estrogen levels, especially during menopause," notes Dr. Furlan. These plant options combine protein with fiber and additional nutrients that support overall health.

            
                Quinoa: The Complete Plant Protein
            
            
        ShutterstockWhile quinoa ranks 15th on Dr. Furlan's list with 4 grams of protein per 100 grams, it offers unique benefits. "Quinoa is a complete plant-based protein, rich in fiber, contains magnesium for muscle function, and supports blood sugar control," Dr. Furlan explains. Unlike many plant foods, quinoa contains all nine essential amino acids, making it particularly valuable for vegetarians and vegans. Its fiber content supports digestive health, while magnesium directly contributes to muscle function and recovery. This ancient grain can be incorporated into various dishes as a protein-rich base that supports overall wellness while contributing to muscle maintenance.

            
                Timing Your Protein Intake for Maximum Muscle Growth
            
            
        ​Here’s How to Fix ItShutterstockStrategic protein timing can enhance your muscle-building results. Dr. Furlan recommends a targeted approach: "I usually eat my carbs before I go to the gym and the protein when I come back from the gym." This strategy provides energy for your workout from carbohydrates, then supplies the building blocks needed for muscle repair afterward through protein. "This is because the carbs will give me energy to do the exercises, but my muscles will build up after I do the exercises and that's when they will need the protein to put in the muscles," Dr. Furlan clarifies. Your muscles need protein most during the recovery window after resistance training. Spacing protein intake throughout the day in moderate portions also optimizes absorption and utilization.

            
                Creating Your Muscle-Building Meal Plan
            
            
        ​More Protein TipsShutterstockWith these protein-rich foods as your foundation, creating an effective muscle-building meal plan becomes straightforward. Dr. Furlan emphasizes that variety is key: "Eating this high amount of protein when you are not lifting weights will not have the same effect." She recommends focusing protein intake particularly on workout days when muscles are actively repairing. Creating balanced meals that combine these protein sources with healthy carbohydrates and fats ensures your body has everything needed for optimal muscle growth. Remember that consistency matters more than perfection—finding protein sources you enjoy and can maintain long-term will yield the best results for your muscle strength and overall health. 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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