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        He Did Farmer's Walks for 30 Days and His Body Transformed "Almost Immediately"
    One simple daily exercise delivers massive strength and muscle gains.
By Christopher RobackDec 13, 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.
Copyright Chandler Marchman/YouTube
By Christopher RobackDec 13, 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.
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Looking for a simple exercise that delivers quick, visible results? Most workout programs promise transformation but require complex routines and countless hours in the gym. But when fitness expert Chandler Marchman decided to test a basic movement – simply walking while carrying weights – the results shocked even this seasoned trainer.
As the founder and CEO of MarchmanStrength.com and a Certified Strength and Conditioning Specialist (CSCS), Marchman has helped thousands transform their bodies through his YouTube channel's 120,000+ subscriber base. His recent 30-day experiment with farmer's walks revealed surprising benefits that started appearing from day one. Here's exactly what happened – and how you can reproduce his results.
The Science Behind Farmer's WalksResearch published in the Journal of Human Kinetics has revealed fascinating insights into why this exercise is so effective. The study found that farmer's walks significantly activate the gluteus medius muscle, particularly in individuals with specific strength ratios. This activation is crucial for stability and overall strength development.
What makes farmer's walks unique? Research shows they dramatically alter your walking mechanics. Compared to normal walking, you'll take 48% more steps per minute, with shorter stride lengths and reduced ground contact times. These changes create a perfect storm for muscle activation and strength development.
The Simple Movement That Changes Everything
See on Instagram
"If you're not incorporating farmer's walks into your daily workout plan, you're missing out on some of the fastest and easiest size, strength, and muscularity gains that you could ever expect to get," Marchman declares in his post. This bold claim, now backed by scientific research, led him to conduct a 30-day experiment, carrying heavy weights down his street and back every single day.
How to Structure Your Challenge
See on Instagram
Marchman's approach was methodical but simple. "I rotated my way up and back down with different kettlebell weights, from 37-pound bells to 97-pound bells," he explains. The key? "What truly matters is the cumulative time under tension from doing them to failure." He would carry the weights until his grip gave out, rest for 30 seconds, and then continue until he completed his route.
The Perfect Form for Maximum Results
See on Instagram
"Farmer's walk overall is a very simple lift – all you're doing is picking up a weight and walking with it," says Marchman. However, he emphasizes proper technique: "Instead of grabbing with the finger folds, which is a big mistake people make, we want to have the handle in our lifeline." He adds, "The farmer's walk isn't a walking trap shrug. You're not shrugging the weight."
First Signs of Transformation
See on Instagram
The changes began rapidly. "I almost immediately noticed that my forearms, my shoulders, my traps, my lats, and even my hands increased in size, vascularity, and muscularity," Marchman reports. He attributes this to "the tremendous amount of time and attention on all those muscle groups when doing the farmer's walks."
Unexpected Benefits Beyond Muscle
See on Instagram
Beyond the visible changes, Marchman discovered surprising improvements. "My posture improved dramatically, and some of the lower as well as upper back pain and stiffness I commonly experience have virtually vanished," he notes. This came from "the core-strengthening anti-thoracic flexion nature of the movement."
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Superior Grip Strength Unlocked
See on Instagram
The functional benefits were significant. "The most obvious benefits I found were in the sustaining grip strength department," Marchman shares, noting improvements in "longer and higher volume kettlebell complexes as well as high volume sets with pull-ups."
Better Sleep and Recovery
See on Instagram
An unexpected bonus emerged: "I noticed there was a greater sense of total body fatigue and exhaustion from doing this that led to some of the best sleep I've ever had," Marchman reveals. While multiple factors influence sleep quality, the comprehensive workout from farmer's walks played a crucial role.
Mental Toughness Breakthrough
See on Instagram
Perhaps most surprisingly, the challenge built mental resilience. "When you do override that inner bitch that makes you want to put it down the second you feel it, not only will you boost your mental toughness, but you'll also see better and faster gains in size and strength endurance," Marchman explains.
RELATED: 11 Things This Woman Wishes She Knew Before Losing 45 Pounds, “Stop Counting Calories”
Why It Works: The Research Behind Results
See on Instagram
While Marchman's results might seem surprising, they align perfectly with scientific findings. Research has shown that farmer's walks create unique biomechanical demands on the body. Your stride rate increases by up to 61% when carrying heavy weights, while ground contact times and swing times reduce by 46%. These changes force your muscles to work harder and more efficiently, explaining the rapid improvements in strength and stability that Marchman experienced.
The exercise is particularly effective for strengthening the gluteus medius, with studies showing that some individuals' activation levels reach up to 47% of maximum voluntary contraction. This explains why Marchman noticed such significant improvements in his posture and back pain, as the gluteus medius plays a crucial role in hip stability and proper movement patterns.
Start Your Own Transformation
See on Instagram
The beauty of this challenge lies in its simplicity. "You don't have to go that far to get the gains," Marchman assures. "If you just decided to cap every circuit, straight set, or daily routine with multiple sets of farmer's walks to failure, I can guarantee you you'd experience the same gains that I did." Whether using kettlebells or dumbbells, the key is consistency and progressive overload.
The distance doesn't matter as much as the effort. As Marchman puts it, "The real key is just to make sure you don't do the same weight and distance covered over and over again. You provide your body some different stimulus while doing this simple movement." Ready to start your own transformation? Pick up those weights and take the first steps today. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
walkinglose weight fastworkout routines

        
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
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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.
You don’t need to spend a lot of money on a fancy gym membership or a personal trainer if you want to get into shape and lose weight. According to one weight loss warrior, all you really need is a pair of good walking shoes. Carlo, a home assistant expert and social media influencer, lost a whopping 50 pounds in 8 months with the help of daily walks. In a viral video he explains exactly how he did it. “I lost around 50 pounds basically walking an hour every day. I decided to make a video showing the progress so I could look back at it and keep myself both motivated and accountable,” he writes in the caption.
He Wants to Help Inspire Others with His StoryCarlo explains that he took a break from social media, “a step back and I started focusing on my health. I was about 250 pounds at the beginning of this year. And I've always enjoyed watching these transformation videos of people who, you know, they've done things, they've done some weight loss. I find it very inspiring. So I've had some success with my journey. So I thought I'd make this video just to add my voice to the mix out there,” he says.
He Tipped the Scales at 250Shutterstock
He explains that he started his weight loss journey in January, 2020, tipping the scales at 250 pounds. “This was by far the highest I've been. I've always struggled with weight loss. I've definitely lost some weight here and there. It's always been like, sort of attached to something else. So the kids had sports, and maybe during their practices, I would walk and I would begin to lose some weight. I'd find some success, but when the season ended and the practices stopped, I would stop and the weight would come back.
He Set a Goal to Walk 3 Miles Every DayShutterstock
“This time around, I decided to do walking again. So I definitely wanted my journey to be something that I could do for the long haul. Something that I could sustain, just keep moving the whole time. So I tried to walk every single day, three miles. It was basically the goal I had,” he says.
He Was Inspired by Someone Who Did a 5K DailyShutterstock
He says that he was “inspired” by someone he saw on Twitter “who was doing a 5K every day for a hundred days,” he says. “I said, you know what, I'm gonna try to do this. I'm gonna try to walk, not really run, but just walk 5K every day for a hundred days and see where it gets me.”
It Took Him an Hour to Walk 3 Miles or 7,000 StepsShutterstock
He explains that some days he walks at a slower pace, especially when he doesn’t feel like walking. “I don't wanna do this, but I'm gonna get it done. So even if you just walk at a slow pace, it's better than not doing it at all.” He ends up walking three miles in an hour, or 7,000 steps.
It Wasn’t “Too Taxing” On His BodyShutterstock
“It was something that wasn't too taxing on my body. I did it every single day, getting to about 115 straight days.” He says the weight loss started, and “progressively came down every day.”
He Started Working Out with a TrainerShutterstock
He also started working out with a personal trainer and strength coach. “I wanted to walk, but I also wanted to do some strength and try to up my metabolism, up the muscle growth, in addition to cardio, just to lose weight,” he says. He learned how to do body weight exercises, like pushups, sit-ups, “just normal calisthenic things.” However, “the anchor to everything was the walking.”
He Walks No Matter WhatShutterstock
He reiterates that even when he gets home late, he makes sure to walk. “I'm gonna put that time in. I'm gonna trust that process, and I'm gonna just keep working at this.”
He Also Logged His FoodShutterstock
Walking also helped him with his eating. “If you walk every day, then maybe you snack a little less. I was logging all my food.” He says that the daily habit helped him “stay on that right path.”
He Lost 55 Pounds in 7 MonthsShutterstock
Over 7 months he went from 250 down to 195, losing “a good 55 pounds with maybe one to two days a week of strength training, and then seven days a week of walking, just walking every single day.”
After 8 Months, His Weight Stabilized at 205
Now his weight has stabilized at 205. “It's a good 50 pound loss for me, which is great. My energy is super high. My cardiovascular is a lot better. I can run more. I've started jump roping. That's a new thing that I've added to my workout routine.”
He Hopes His Story Will Help Others“I just wanted to share this story with others. I'm just a normal dude. I'm 47, so creeping up on 50, just trying to get back in shape, trying to change the chemistry of my body, the composition of my body to lead a healthier lifestyle, which I think is good for everyone.” 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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Fitness & Workouts
        He Did Farmer's Walks for 30 Days and His Body Transformed "Almost Immediately"
    
Copyright Chandler Marchman/YouTube
By Christopher RobackDec 13, 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.
Looking for a simple exercise that delivers quick, visible results? Most workout programs promise transformation but require complex routines and countless hours in the gym. But when fitness expert Chandler Marchman decided to test a basic movement – simply walking while carrying weights – the results shocked even this seasoned trainer.
As the founder and CEO of MarchmanStrength.com and a Certified Strength and Conditioning Specialist (CSCS), Marchman has helped thousands transform their bodies through his YouTube channel's 120,000+ subscriber base. His recent 30-day experiment with farmer's walks revealed surprising benefits that started appearing from day one. Here's exactly what happened – and how you can reproduce his results.
The Science Behind Farmer's WalksResearch published in the Journal of Human Kinetics has revealed fascinating insights into why this exercise is so effective. The study found that farmer's walks significantly activate the gluteus medius muscle, particularly in individuals with specific strength ratios. This activation is crucial for stability and overall strength development.
What makes farmer's walks unique? Research shows they dramatically alter your walking mechanics. Compared to normal walking, you'll take 48% more steps per minute, with shorter stride lengths and reduced ground contact times. These changes create a perfect storm for muscle activation and strength development.
The Simple Movement That Changes Everything
See on Instagram
"If you're not incorporating farmer's walks into your daily workout plan, you're missing out on some of the fastest and easiest size, strength, and muscularity gains that you could ever expect to get," Marchman declares in his post. This bold claim, now backed by scientific research, led him to conduct a 30-day experiment, carrying heavy weights down his street and back every single day.
How to Structure Your Challenge
See on Instagram
Marchman's approach was methodical but simple. "I rotated my way up and back down with different kettlebell weights, from 37-pound bells to 97-pound bells," he explains. The key? "What truly matters is the cumulative time under tension from doing them to failure." He would carry the weights until his grip gave out, rest for 30 seconds, and then continue until he completed his route.
The Perfect Form for Maximum Results
See on Instagram
"Farmer's walk overall is a very simple lift – all you're doing is picking up a weight and walking with it," says Marchman. However, he emphasizes proper technique: "Instead of grabbing with the finger folds, which is a big mistake people make, we want to have the handle in our lifeline." He adds, "The farmer's walk isn't a walking trap shrug. You're not shrugging the weight."
First Signs of Transformation
See on Instagram
The changes began rapidly. "I almost immediately noticed that my forearms, my shoulders, my traps, my lats, and even my hands increased in size, vascularity, and muscularity," Marchman reports. He attributes this to "the tremendous amount of time and attention on all those muscle groups when doing the farmer's walks."
Unexpected Benefits Beyond Muscle
See on Instagram
Beyond the visible changes, Marchman discovered surprising improvements. "My posture improved dramatically, and some of the lower as well as upper back pain and stiffness I commonly experience have virtually vanished," he notes. This came from "the core-strengthening anti-thoracic flexion nature of the movement."
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Superior Grip Strength Unlocked
See on Instagram
The functional benefits were significant. "The most obvious benefits I found were in the sustaining grip strength department," Marchman shares, noting improvements in "longer and higher volume kettlebell complexes as well as high volume sets with pull-ups."
Better Sleep and Recovery
See on Instagram
An unexpected bonus emerged: "I noticed there was a greater sense of total body fatigue and exhaustion from doing this that led to some of the best sleep I've ever had," Marchman reveals. While multiple factors influence sleep quality, the comprehensive workout from farmer's walks played a crucial role.
Mental Toughness Breakthrough
See on Instagram
Perhaps most surprisingly, the challenge built mental resilience. "When you do override that inner bitch that makes you want to put it down the second you feel it, not only will you boost your mental toughness, but you'll also see better and faster gains in size and strength endurance," Marchman explains.
RELATED: 11 Things This Woman Wishes She Knew Before Losing 45 Pounds, “Stop Counting Calories”
Why It Works: The Research Behind Results
See on Instagram
While Marchman's results might seem surprising, they align perfectly with scientific findings. Research has shown that farmer's walks create unique biomechanical demands on the body. Your stride rate increases by up to 61% when carrying heavy weights, while ground contact times and swing times reduce by 46%. These changes force your muscles to work harder and more efficiently, explaining the rapid improvements in strength and stability that Marchman experienced.
The exercise is particularly effective for strengthening the gluteus medius, with studies showing that some individuals' activation levels reach up to 47% of maximum voluntary contraction. This explains why Marchman noticed such significant improvements in his posture and back pain, as the gluteus medius plays a crucial role in hip stability and proper movement patterns.
Start Your Own Transformation
See on Instagram
The beauty of this challenge lies in its simplicity. "You don't have to go that far to get the gains," Marchman assures. "If you just decided to cap every circuit, straight set, or daily routine with multiple sets of farmer's walks to failure, I can guarantee you you'd experience the same gains that I did." Whether using kettlebells or dumbbells, the key is consistency and progressive overload.
The distance doesn't matter as much as the effort. As Marchman puts it, "The real key is just to make sure you don't do the same weight and distance covered over and over again. You provide your body some different stimulus while doing this simple movement." Ready to start your own transformation? Pick up those weights and take the first steps today. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        I Lost 50 Pounds in 75 Days with the 75 Hard Challenge
    
Copyright Hustle with Drew/YouTube
By Leah GrothSep 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.
Do you want to lose 50 pounds in just over two months? Drew Escarcega, Founder of Photobooth101 and the YouTuber behind Hustle With Drew, lost a whopping 50 pounds in 75. How did he do it? According to the influencer and entrepreneur, he lost weight fast on the 75 Hard Challenge. “I'm gonna talk about my experience doing the 75 hard challenge and exactly why you should do it too,” he says at the start of the clip.
What Is 75 Hard?He starts by breaking down what 75 Hard is. “It's basically a challenge where you have to do these things I'm about to mention every single day for 75 days. And if you miss one, you have to go back to day one.
Follow a Strict Diet, No CheatingShutterstock
The first thing you have to stick to is you have to follow a diet. There's also no cheat meals or no alcohol whatsoever,” he says. “So I really wanted to do this challenge because I wanted to force myself to start eating better basically.”
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Do 2, 45-Minute Workouts Per DayShutterstock
Next, “You have to do two 45-minute workouts each and every day,” he says. “And one of those workouts must be outside. It doesn't matter if it's raining or snowing. There's an earthquake zombie apocalypse. You have to do one of those workouts outside.”
Take Progress Photos DailyShutterstock
The next step is to take a progress picture every single day. Progress photos help you stay motivated and serve as photographic evidence your body is changing.
Drink a Gallon of Water DailyShutterstock
You have to drink one gallon of water each day. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
Read 10 Pages of a Book DailyShutterstock
You have to read ten pages of a book every single day, no exception,” he says, adding that he “honestly really wanted to start reading more books.”
He Did the Challenge with a Group of FriendsShutterstock
He explains that he did the challenge with 8 of his friends. “We just all kind of made a pact that we'd do this together, start together, finish together, and it worked out great.”
He Struggled on Day OneShutterstock
On the first day, he struggled to do the workouts. “When I took my first progress photo, I couldn't believe how big my stomach was. Like I really feel that I was, it looked like I was pregnant. It looks like I was ready to have twins, maybe triplets. I just really wasn't happy with the way I looked. And that actually gave me some motivation,” he says.
RELATED: I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods
Week One Was Hard, But He Noticed a Difference FastShutterstock
He admits that the first week he “started off slow,” sticking to more gentle workouts, like walking, and ramping up to more strenuous ones as the week progressed. “Around day five, I could see some difference. I had dropped a few pounds. I felt a lot better,” he says. His sleep was also better, and he felt more hydrated.
After a Couple Weeks, He “Started Feeling Really Good”Shutterstock
“A couple weeks in, I started feeling really good. I mean, better than I have felt in years. Like I felt amazing,” he says. He could see a huge difference between day one and 15 of his photos.
One Month in and There Was a Huge DifferenceShutterstock
“One month in, you could definitely start seeing my pregnant-looking stomach slimming down a little bit,” he says. People also started telling him he looked great, which had a “snowball effect,” he says. “It made me start really, really going harder on my workouts because once you start hearing compliments, people are telling you that, you know, hey, your hard work looks like it's paying off. You basically can't turn back at that point.”
His Body Started Hurting Around Day 45Shutterstock
“About 45 days into the challenge, my body started to really, really hurt. I could really feel my knees and the joints around my legs. I started to feel some pain but started taking some fish oil and some vitamins, and within a few days, like all those pains went away,” he says. He also started stretching.
RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach
He Was Looking “Great” at Day 60Shutterstock
After 60 days, all of his friend group was “looking great,” and by day 75, he was “excited to finish” and so happy with the results. “I noticed that my skin had completely changed. I think it was the water and constantly taking two showers a day because of these workouts,” he says.
“I know it's gonna sound corny, but this challenge has changed my life,” he says. “The bar's been set. Like I know how much I can do physically, and it really has shown me that the physical stuff and being accountable every day, not just to myself but also to my friends that join me in this challenge.”
After, He Incorporated Some of the Healthy Habits Into His Life to Lose More WeightShutterstock
After the challenge, he still had 50 pounds more to use. While he didn’t follow the exact same structure, he incorporated a lot of healthy habits into her life. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me
    
Copyright Scott Sampson
By Leah GrothOct 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Are you sick and tired of your weight yo-yoing? Scott Sampson, 60, the YouTuber behind the account Becoming Superhuman, struggled with his weight for most of his life, losing pounds and then putting them – and then some – back on again. It wasn’t until he figured out the secret equation to weight loss that he achieved long-term success. “I lost 120 pounds, from 307 to 187 pounds in a 12-month period of time from July 2022 to July 2023,” he exclusively tells Body Network. Here is everything you need to know about his weight loss journey.
Scott Sampson Struggled with Being Overweight and Obese Almost All His Life
Copyright Scott Sampson
Sampson, who lives in Tyler, Texas, struggled with being overweight “and then obese” for almost his entire adulthood. “Each year, I would gain 20-30 pounds, try a diet, and lose 10-15 pounds. As I approached 300 pounds, I became more serious about my weight and managed to lose 30-40 pounds, but inevitably fell back into unhealthy eating habits of overeating and eating unhealthy food, leading to regaining the weight, often plus some. This cycle of losing and gaining continued for 20-25 years. I would lose 20, 30, or 40 pounds, and then I would gain most of it back. Over and over and over again,” he explains to Body Network.
He Hit His Breaking Point in 2019
Copyright Scott Sampson
In 2019, he experienced a pivotal moment when my dad passed away from a heart attack at 73. “Taking care of my mom, who was 74, disabled, and facing serious health issues like diabetes, hypertension, and severe CV, made me realize I was on a similar path, and it was going to be fast approaching. I was pre-diabetic and marginally hypertensive, and I decided to take control of my health and that if there was anything I could do to avoid being in poor health as I aged, I was going to do it,” he says.
He Shifted His Focus From Losing Weight to Becoming Healthy
Copyright Scott Sampson
“For the first time, my focus shifted from just losing weight to becoming healthy. I dove into YouTube content about metabolic health, learning about insulin resistance and the harmful effects of ultra-processed foods. Understanding the dangers of these foods helped me commit to a whole-food, low-carb lifestyle. Recognizing my struggles with food addiction, I created a ‘do not eat’ list, allowing me to stick with my new eating habits,” he says, “what most people would consider a keto or ketogenic diet. I didn’t count any macros, but I also knew I was not consuming enough carbs to count.” He also didn’t add in a lot of additional fat as a lot of traditional keto purists advocate, “because I knew my body was carrying around all the fat that I needed to fuel my body. I didn’t go low fat. I just didn’t increase my fat intake and didn’t have to count my fat macros. In hindsight, I probably should have done a better job of making sure I was getting enough protein as I was actively trying to lose weight. It wasn’t until I was in a maintenance phase that I began to prioritize my protein intake,” he says.
He Cleaned Up His Diet and Started Intermittent Fasting
Copyright Scott Sampson
“Throughout the weight loss phase of my health journey, I ate primarily cruciferous vegetables, berries, cheese, and proteins (eggs, beef, chicken, pork, fish). By eating a whole food, low-carb diet, combined with Intermittent Fasting, I was able to lose 100 pounds without any exercise,” he says, revealing that he started fasting about one month into the diet. “At first, two meals a day with no snacks in about a 6-7 hour eating window, and then I later transitioned to one meal a day (OMAD). I completely avoided ultra-processed foods, seed oils, refined grains, and fast foods,” he says.
RELATED:I Got Into the Best Shape of My Life and “Rocking” at 51 With This Top Workout
He Did a Water Fast Once a Month
Copyright Scott Sampson
“In addition, about once a month, I would do a 3-5 day water fast. For me, this was more about health than weight loss, and I learned that these extended fasts have incredible health benefits. Your body recycles damaged and abnormal cells. You produce additional human growth hormone. Your body produces additional stem cells. Your gut microbiome rests and resets. It’s also beneficial for your DNA and mitochondria,” he explains.
He Added Walking Into His Routine
Copyright Scott Sampson
“I did begin to introduce exercise into my routine and was able to lose an additional 20 pounds while building some lean muscle mass,” he says. “Walking is my primary form of exercise. Once I established a routine of daily walks, I noticed increased energy and mental clarity. Walking is sustainable for most people, offering tremendous health benefits. I recommend aiming for 30-40 minutes of walking each day, ideally after meals, as it’s easy to start at your own pace. Walking is also one of the easiest things for someone who is very overweight (like I was), and they can start at their own pace and improve as they drop weight,” he says. “I also incorporated bodyweight exercises like push-ups, air squats, and planks, along with some dumbbell workouts.”
It Is Now His Lifestyle
Copyright Scott Sampson
“Even a year after losing 120 pounds, I continue to eat a whole food, low carb diet, continue to eat one or two meals a day, and continue to consume YouTube content on health and wellness. This is a new lifestyle for me. After I had lost about 100 pounds, I had a friend ask me when I was going to stop dieting. I explained to them that we all diet all the time and that my new diet was something I was going to do for the rest of my life.”
Here Is What He Eats in a Day
Copyright Scott Sampson
Here is what he eats in a day during the maintenance stage. “My diet resembles a ‘carnivore adjacent’ approach. Typically, I consume 3-4 eggs, 12-24 ounces of protein (usually beef), an avocado, and a handful of strawberries. I also include chicken, pork, and fish a few times a week,” he says.
RELATED:6 Surprising Techniques to Reduce Anxiety, Clinical Psychologist Swears By
He Also Hydrates
Copyright Scott Sampson
He also has a “strict” hydration routine. “I start my day with 6-8 ounces of water mixed with electrolytes, followed by about 15 ounces of coffee with cream or milk. By mid-morning, I drink 40 ounces of black iced tea, then another 40 ounces of green iced tea in the afternoon, finishing with 30-40 ounces of water later in the day.”
Sleep Is Also Key, He Says
Copyright Scott Sampson
Sleep is also a priority. “I aim for at least 7 to 8 hours of quality sleep. Good sleep is crucial for overall health and effective weight loss, and it’s often overlooked,” he says.
His Message? “Mindset Is Everything”
Copyright Scott Sampson
What is his message for people out there who are struggling to get in shape? “Mindset is everything,” he says. “You need the desire to change and the determination to learn what it takes. I’ve been where you are, that I struggled for years and years, and I found success through a whole food diet. Processed foods are detrimental to our health; recognizing them as harmful can make it easier to stop consuming them. The idea of “everything in moderation” often leads to failure for those who struggle to moderate. If I can do this, anyone can—there’s nothing special about me. I simply learned the impact of certain foods on my body and decided to eliminate them. You can too!”
He Started His YouTube Channel to Help Others
Copyright Scott Sampson
“I started my YouTube channel because I feel like I have something to offer. I want to share what I’ve learned about gaining control of my health and how it’s impacted my life. I believe I come from a different standpoint than most people on social media talking about weight loss. I named my YouTube channel Becoming Superhuman because sometimes that’s how I feel now that I’ve regained my health. Super basically just means ‘over and above,’ higher in quantity, quality, or degree than ‘more than,’ and taking control of our health in the way that I’ve been able to do so, is more than most people these days. I have a message to share that’s positive, that’s possible, and so many people don’t realize how much better they can make their lives. They feel trapped, and I want to help them take their first steps to Becoming Superhuman,” he explains.
RELATED:13 Weight Loss Alternatives When Ozempic Isn't Available That Experts Swear By
He Has “Transformed” His Life
Copyright Scott Sampson
“Losing over 100 pounds has transformed my life in ways I never thought possible. I’ve ditched the daily medications for joint pain and body aches, and I no longer suffer from frequent acid reflux or digestive issues. It’s been years since I’ve had a cold or a sinus infection. With newfound energy and mental clarity, I finally care about my appearance and feel confident in my own skin. At 60 years old, I’m more excited about the future than ever before.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        I Walked 10,000 Steps a Day for 30 Days, and Here’s What Happened
    
Matt D'Avella/YouTube
By Leah GrothAug 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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			   sound information and advice to make the smartest, healthiest choices.
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Do you want to walk more? Matt D'Avella is a documentary and YouTube filmmaker who makes videos about minimalism, happiness, productivity, eating food, and exercise. In one viral video, he details his experience of walking 10,000 steps per day. “So I lift weights regularly, and I consider myself an active person, but if there's one area I definitely ignore, it's cardio. I rarely hit the treadmill, I don't run, and my average steps per day for the past three years has been less than 4,000,” he says. “I wanna finally add more movement into my daily routine, and so I'm gonna walk 10,000 steps a day for 30 days starting now.” Here is what happened.
It’s Not Easy to Find the Time“One thing that was clear as I made my way through the first week is that it's not always easy to find the time,” says Matt. “It is surprisingly difficult to get 10,000 steps into a day. I keep finding myself checking my tracker at 8:00 PM at night and realizing that I am 2000 or 3000 steps short. And so what I've had to do is go out after dark and just walk around my neighborhood, which isn't creepy at all. Something is definitely gonna have to change. I'm definitely gonna have to switch up my routine, figure out a way to get my steps in early because I definitely can't keep this up.”
It’s Important to Track StepsShutterstock
“One of the things I've done to help me track my steps is to get a smartwatch,” Matt says. He uses an Apple Watch, “and it uses a combination of GPS tracking and arm motion when estimating distance and steps.”
His Life Was More “Sedentary” Than He RealizedShutterstock
One thing the experiment made him realize is that his life had been “quite sedentary,” he says. “I'm not getting up and moving a whole lot when I start my work. I sit down for eight hours or 10 hours, and I rarely get up. I'll get up to go to the bathroom to make another cup of coffee, maybe to go to the gym. But my steps and my movement overall have actually been quite low.” A goal he has set is to increase movement “in a sustainable way, in a way that I might be able to carry on after the 30 days,” he says.
He Realized That Movement Adds Up
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“The first thing that really started to work for me was focusing on incidental exercise, incidental exercises, any movement done in small amounts that adds up over the course of the day,” he says. “We all have choices that we make each day that impact the amount of movement we get. Like taking the stairs instead of the elevator, walking the long way to the gym or using a smaller cup of water so you have to refill it more often. This kind of exercise requires less effort than carving out a dedicated hour to go to the gym and can be built off everyday activities and routines. So, I began making different choices every day, and I started to notice a difference. A few hundred steps here, a couple thousand steps there. So this alone isn't getting me across the finish line, but it's still nice to see some progress, perhaps.”
He Started Multitasking on WalksShutterstock
His “biggest breakthrough” was when he asked his friend to go for a walk during their work meeting. He also picked up a package on the way. “As obvious as it sounds, I never really thought about taking work meetings and calls while walking,” he says, noting that it’s an easy way to mix business and pleasure. He also takes work calls on his walk and goes for walks with his wife for long discussions.
He Slowed Down and Tried to Enjoy Every WalkShutterstock
“One thing that I have started to do recently that has helped out immensely is to really slow down and try to actually enjoy each and every walk that I take,” he says.
“Early on, I'd gotten into the habit of rushing through my steps. I find myself in that awkward place somewhere between walking and jogging, like I'm holding it in while rushing to the bathroom. But once I started to slow down, I could take in the joy of my walks. I started casually listening to history podcasts. I listened to walking meditations. I walked silently around my neighborhood, and I explored new hikes and trails around Sydney. And this has honestly become my favorite thing about this city. There are dozens of beautiful hikes from the bush to the beaches. There are stunning views and moments of complete immersion in nature that you don't even realize you're in the city.”
And he soon noticed a difference. “And just as I started to find the joy in walking, I also started to notice some results. I've exercised more, I've climbed more flights, taken more steps, and had more walking and running distance.”
He Also Noticed That Steps Add Up Fast with Household ChoresShutterstock
“I've just had one of the easiest days yet, blowing past 10,000 steps with little effort at all. I haven't gone on a single walk all day. And the reason I've been able to get so many steps is because I've just been doing household chores all day,” he says. “When I have these days when I'm just naturally moving about, I'm doing chores, I'm picking up things around the house, I'm running out for groceries, going to the gym, then my steps start to add up, and it starts to feel a whole lot more effortless.”
He Walks Instead of Drives
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Another way he gets his steps in? He walks instead of drives. “I am really short on my steps, so I decided to walk to dinner tonight,” he says.
He Feels “A Lot Better”Shutterstock
“I feel a lot better. I do. I feel a lot better now that I have gotten this extra cardio in, even if that cardio was as simple as walking more,” he says. While he didn’t lose weight because his eating habits weren’t ideal, his overall health improved.
RELATED: I Lost Over 130 Pounds in 13 Months Through Strength Training
Here Are His Future Intentions with WalkingShutterstock
“Here are my intentions going forward: I don't intend to hit 10,000 steps every single day. I just don't think that's a realistic goal for me personally. But I intend to walk more, and I want to try to increase my daily average to 7,500 steps per day. Some days will be less than that. Some days will be more. And I plan to reach this goal by repeating some of the things that work best for me over the past 30 days,” he says.
Walking Whenever Possible
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“That's walking whenever possible, even when it's more convenient to drive. That's walking while taking calls, especially in the morning, and also trying to slow down and enjoy my walks as much as possible instead of rushing through them like I'm about to ship my pants.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        She Lost 30 Pounds While Eating These Popular Foods
    

        I Lost 30 Pounds While Eating These High-Protein Foods
    

        Copyright denisehamdan/TikTok
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in. 

            
                Breakfast
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

            
                Lunch
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

            
                Green Smoothie
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says. 

            
                Pre-Workout Snack
            
            
        
View this post on Instagram
A post shared by Denise 🇵🇸 (@denisehamdan)
“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

            
                OxyShred and Pre-Workout
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

            
                Protein Bar
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

            
                Dinner
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

            
                Dessert
            
            
        
View this post on Instagram
A post shared by Denise 🇵🇸 (@denisehamdan)
“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

            
                RDN Weighs in
            
            
        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 PoundsCopyright Tara Collingwood
“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

            
                Try Eating More Vegetables, Expert Says
            
            
        
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.
💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Nutrition & Diet
        20 Things to Avoid While on Ozempic
    

        20 Things to Avoid While on Ozempic
    

        Shutterstock
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

            
                Too Much Sugar
            
            
        ShutterstockAdded sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

            
                Ultra-Processed Foods
            
            
        ​2. Processed FoodsShutterstockUltra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

            
                High-Fat Foods
            
            
        ShutterstockFoods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

            
                Sitting All Day
            
            
        Shutterstock/Prostock-studioStaying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

            
                Not Hydrating
            
            
        ShutterstockDon’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

            
                Too Much Alcohol
            
            
        ​Pro TipsShutterstockAvoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

            
                Be Mindful of Portions
            
            
        ShutterstockOzempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

            
                Be Mindful of Coffee
            
            
        Shutterstock“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

            
                Don’t Skip Meals
            
            
        ShutterstockIt’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating.  “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

            
                Don’t Consider It a Quick Fix
            
            
        ShutterstockOzempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

            
                Same Unhealthy Lifestyle
            
            
        ​Don’t Drink as Much AlcoholShutterstockDon’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

            
                Protect Your Health
            
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

            
                Carbonated Beverages
            
            
        ​Soda and Sugary DrinksShutterstockOzempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

            
                Long-Term Goals
            
            
        ShutterstockIf you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

            
                Refined Carbohydrates
            
            
        ​Eat BreakfastShutterstockRefined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

            
                Watch Out For High Fiber
            
            
        ​And Improve Insulin SensitivityShutterstockWhile many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

            
                Junk Food
            
            
        ​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstockJunk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

            
                Spicy Foods
            
            
        ShutterstockOzempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

            
                Always See a Medical Professional
            
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

            
                Fried Foods
            
            
        ​3. Deep-Fried ItemsShutterstockFried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.
Fitness & Workouts
        Sophie van Oostenbrugge Shares Her Routine
    

        Copyright gainsbybrains/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

            
                She Does Multiple Leg Days a Week
            
            
        
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

            
                She Does 8 to 12 Reps of Each Exercise
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

            
                RDLS
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds. 

            
                Sumo Squat with Kettlebell
            
            
        
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

            
                Glute Bridges
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

            
                Cable Step Up
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says. 

            
                Seated Leg Curl
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
She sits down at a machine. “Then I did a seated leg curl,” she says.

            
                Core Exercise
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”
💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.
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