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Get in Shape with the Army’s Running Routine

A running coach reveals a military style program to get in shape.

FACT CHECKED BY Christopher Roback
Matt Choi
FACT CHECKED BY Christopher Roback

Do you have what it takes to run like you are in the military? Matt Choi (@mattchoi6) is an athlete, running coach, and social media influencer who regularly shares videos about how to get into shape via marathon running. In a recent TikTok video, he reveals the army’s running routine, which is grueling but effective, he says. “This is a running routine if you're in the Army. Good luck,” he says in the clip. We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian.


1. Day One: 30 Minute Jog

Matt ChoiTikTok/@mattchoi6

The routine starts off at a moderate pace. “Day one, we're starting with a 30-minute continuous jog,” he says, recommending finding some workout buddies. “Get some other soldiers to join you.”

2. Day 2: Sprints

Matt ChoiTikTok/@mattchoi6

The next day involves sprinting. “Day two, a hundred-meter striders, and you're resting for 60 seconds,” he continues.

3. Day 3: Four Mile Run

Matt ChoiTikTok/@mattchoi6

The third day, things get more intense. “Day three, four mile run without stopping,” he says.

4. Day 4: Burpees

Matt ChoiTikTok/@mattchoi6

The fourth day doesn’t involve any running. “Day four, we're switching it up a little bit. A hundred burpees. You could break this up into however many sets and reps,” he explains.

5. Dave 5: Two Mile Run

Matt ChoiTikTok/@mattchoi6

Back to running on day five, he recommends. “Grab a stopwatch two miles for time,” he says.

RELATED: Emily Skye Shows Off Her Defined Six-Pack and Shares Glutes Home Workout

6. RDN Says: This Isn’t a Beginner Workout

Matt ChoiTikTok/@mattchoi6

“This is a lot of running and exercise for a beginner,” says Collingwood. “If you are going from the couch, this is definitely too much too soon.” She recommends starting with a walk/run routine taking as many walk breaks as you need when you first begin. “I like the idea of mixing in some high-intensity faster intervals with rest in between, but again, be careful that you don’t injure yourself,” she adds. She also recommends warming up with at least a 5-minute light jog before you start sprinting and cooling down afterward to bring your heart rate back down and stretch afterward. “Burpees are an excellent exercise, but 100 burpees are really difficult. I would much rather see 10 different exercises using 10 reps of each rather than 100 of one exercise to prevent injury and burnout,” she notes.

💪🔥Body Booster: If you want to start running, make sure you ease into it. You don’t need to start by sprinting! And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year

@mattchoi6

Reply to @cisco.222 running routine if you’re in the army! #runners #army #runningtiktok #athletes #running

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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 have what it takes to run like you are in the military? Matt Choi (@mattchoi6) is an athlete, running coach, and social media influencer who regularly shares videos about how to get into shape via marathon running. In a recent TikTok video, he reveals the army’s running routine, which is grueling but effective, he says. “This is a running routine if you're in the Army. Good luck,” he says in the clip. We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian.


1. Day One: 30 Minute Jog

Matt ChoiTikTok/@mattchoi6

The routine starts off at a moderate pace. “Day one, we're starting with a 30-minute continuous jog,” he says, recommending finding some workout buddies. “Get some other soldiers to join you.”

2. Day 2: Sprints

Matt ChoiTikTok/@mattchoi6

The next day involves sprinting. “Day two, a hundred-meter striders, and you're resting for 60 seconds,” he continues.

3. Day 3: Four Mile Run

Matt ChoiTikTok/@mattchoi6

The third day, things get more intense. “Day three, four mile run without stopping,” he says.

4. Day 4: Burpees

Matt ChoiTikTok/@mattchoi6

The fourth day doesn’t involve any running. “Day four, we're switching it up a little bit. A hundred burpees. You could break this up into however many sets and reps,” he explains.

5. Dave 5: Two Mile Run

Matt ChoiTikTok/@mattchoi6

Back to running on day five, he recommends. “Grab a stopwatch two miles for time,” he says.

RELATED: Emily Skye Shows Off Her Defined Six-Pack and Shares Glutes Home Workout

6. RDN Says: This Isn’t a Beginner Workout

Matt ChoiTikTok/@mattchoi6

“This is a lot of running and exercise for a beginner,” says Collingwood. “If you are going from the couch, this is definitely too much too soon.” She recommends starting with a walk/run routine taking as many walk breaks as you need when you first begin. “I like the idea of mixing in some high-intensity faster intervals with rest in between, but again, be careful that you don’t injure yourself,” she adds. She also recommends warming up with at least a 5-minute light jog before you start sprinting and cooling down afterward to bring your heart rate back down and stretch afterward. “Burpees are an excellent exercise, but 100 burpees are really difficult. I would much rather see 10 different exercises using 10 reps of each rather than 100 of one exercise to prevent injury and burnout,” she notes.

💪🔥Body Booster: If you want to start running, make sure you ease into it. You don’t need to start by sprinting! And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year

@mattchoi6

Reply to @cisco.222 running routine if you’re in the army! #runners #army #runningtiktok #athletes #running

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FACT CHECKED BY Christopher Roback
Evidence-Based

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

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

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

Dr. Casey Guthmiller, PT, DPT (@r4ucoaching) is a running coach and social media influencer who shares viral videos about how to maximize your workouts via running. In a recent video, he reveals the best way to get started with running if you are a beginner. “If I could start my running career over from scratch, here's exactly what I would do,” he says at the start of the clip.


Start By Walking

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“First, I'd walk. I'd just walk,” he says about how to get started in running. “As a society who spends a lot of time sitting at desks, expecting to go straight from this to running can often be too much too soon, and lead to injury, walking is an underrated precursor to running.”

RELATED:7 Best Snacks For Protein and Fiber, According to Dietitian

What Are the Health Benefits of Walking?

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Why should you walk? Brisk walking can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, says the Mayo Clinic . It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

Then, Add Strength Training

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Another way to prepare your body for running? Hit the gym. “Second, I would strength train just three to four exercises. Twice a week is enough. Get strong to run. Don't run to get strong,” he explains.

RELATED:Studies Show These are Proven Ways to Lose Visceral Fat

What Are the Benefits of Strength Training?

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

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

Go On Run Walks

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“Third, I'd add some running bouts to my walks, walking for a certain period of time, running for a certain period of time,” he says. “I'd gradually build this up until I could run for 15 minutes straight, 30 minutes straight, and 60 minutes straight. 80 to 90% of this running would be slow and easy.”

💪🔥Body Booster: If you want to start running, prep your body by walking and doing strength training.

@r4ucoaching

If I could start my running career over from scratch, these are 3 of the main steps I would take. Running & strength programs incorporating these 3 steps are just part of what’s included in the app for beginner runners, early-released this Friday (11/10). Your strong and healthy running foundation awaits! I hope to see you Friday!! -Casey #beginnerrunner #newrunner #howtostartrunning #runningtips #running

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.

Can't find time to exercise between work, family, and life's demands? You're not alone. That's why 87,000 people have turned to celebrity fitness trainer Lucy Wyndham-Read's game-changing walking workout. With three decades of experience and 2.47M YouTube subscribers, Lucy has perfected the art of burning fat without leaving your living room. Her 15-minute routine requires zero equipment and minimal space, making it perfect for busy schedules. Read on to discover the exact moves that are helping thousands transform their bodies while watching TV, working from home, or even wearing pajamas.


Jump-Start Your Metabolism: Basic March and Corner Walks

Begin igniting your fat burn with a basic march in place, maintaining a tall posture for maximum calorie burn. "Land nice and softly with those feet. Keep those feet moving," Lucy instructs in her post. Progress to walking toward corners with slight leg bends to engage more muscles. "It doesn't matter if you don't get the move straight away," Lucy reassures, "just follow along. We're doing this at home, nobody's watching."

Fat-Burning Power Moves: Punches and Side Steps

Accelerate your calorie burn with power punches while marching. "These low impact workouts are perfect if you don't like being a burpee girl," Lucy explains. Add lateral side steps with arm pulls to target stubborn inner and outer thigh areas. Lucy emphasizes making the moves as wide as comfortable: "The wider you step it, the more intense that is working through those legs."

RELATED:Woman Lost 50 Pounds on the 5050 Diet and Never Felt Hungry

Upper Body Sculpting: Rope Pulls and Arm Circles

Keep your heart rate elevated while toning your arms and shoulders. "We're toning and sculpting your whole body at the same time with these moves," Lucy shares. Incorporate circling arms into your power march for increased calorie burn. These movements simultaneously strengthen your chest and upper back while maintaining fat-burning momentum.

Metabolic Boosters: Knee-Friendly Strength Moves

These strategic movements protect your joints while maximizing calorie burn. "We're actually going to build strength around the knees because we're really working through the lower body, we're making those legs nice and strong," Lucy explains. She adds a practical tip: "You can do all my workouts, these low impact ones, walking ones, you can do them in your pajamas. You don't need to be in workout gear."

Calorie-Burning Coordination

Multi-tasking movements increase your workout's effectiveness. "We're having to focus on what we're doing with this double step and this clap. So it's going to help improve what we call your motor skills and your coordination." These movements don't just burn calories – they enhance overall body awareness and mental acuity.

RELATED:Dad Drops 125 Pounds in Just 13 Months By Eating These Foods Every Day

Heart-Rate Elevating Moves

Strategic arm movements maximize fat burn. "Anytime we take the arms above heart level just means we're working your heart. Cardiovascular fitness a little bit harder," Lucy notes. These movements are particularly effective for women in different life stages: "This is great if you're perimenopause, menopause, postmenopausal as well."

Sustainable Fat Loss Approach

Lucy highlights long-term success: "You and I are focusing on your future health. I want you to wake up every morning feeling fit, healthy, and strong." She stresses healthy motivation: "Weight loss should only ever be for better health. It's not about appearance. We just want to be in our healthy weight range."

Maximum Burn: Fast Feet and Cross-Country

The workout peaks with high-energy movements. "Low impact is just as effective as high impact," Lucy emphasizes. The finale features cross-country skiing movements, which Lucy describes as "a really dynamic full-body move, also great for a lovely stretch."

RELATED:Weight Loss Coach Shares 5 Key Reverse Dieting Hacks

Pro Tip

Personalize your fat-burning session by playing your favorite music. "This workout today has always just been about focusing on improving and investing in your future health," Lucy concludes. Her approach proves that effective fat burning doesn't require complicated routines or expensive equipment – just 15 minutes of strategic movement in your own home. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Kelsey_Rose3
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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.

Kelsey Rose is showing off her ab-fab body – in her two-piece workout gear. In a new social media post, the fitness trainer flaunts her washboard abs in an Alo exercise set as she unveils her under-30-minute fat-blasting workout. “The only fat-burning cardio workout you need to get sculpted & snatched,” she writes across the video, recommending doing it two to four times weekly for fat loss. Do you want to lose weight just by walking? Here is what you need to know.


She Upped Her Step Count

“When I upped my daily steps from 4k to 10k, let me tell you—it completely transformed not just my body but my entire mindset. Walking is such a simple but effective way to stay active, and it’s seriously the secret sauce to slimming down and feeling your best. Plus, it works wonders for your mental,” she says.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

The Routine Combines Jogging and Incline Walking

“This routine also incorporates jogging + incline, which forces your heart rate up and down, revving up the metabolism in the best way possible!” she continues. Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

Here Is the 25 Minute Routine

Here’s the breakdown:

  1. Warm-up: 5 min brisk walk (3.0-3.5 mph, 2% incline)
  2. Jog: 3 min (5.5 mph, 2% incline)
  3. Power walk: 3 min (3 mph, 8% incline)
  4. Jog: 2 min (6.0 mph, 2% incline)
  5. Power walk: 2 min (4.0 mph, 9% incline)
  6. Sprint: 1 min (7.0 mph, 2% incline)
  7. Power walk: 5 min (3.5 mph, 10% incline)
  8. Jog: 2 min (5.5 mph, 2% incline)
  9. Cool down: 2 min easy walk.

She Also Shared a 15-Minute Workout

In another post, she unveils a 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results! It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

Just 15 Minutes Offers So many Benefits

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

Do It After Your Regular Workout

She recommends doing it after your regular workout. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says.

Walking Offers Lots of Health Benefits

Walking at a brisk speed offers lots of benefits. One study published in JAMA Internal Medicine found that getting your steps in 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.

RELATED: 10 Everyday Foods This Expert Says Are “Absolutely Destroying Your Health”

10,000 Steps Is Ideal for Weight Loss

According to research published in the journal Obesity, walking 10,000 steps a day, weight loss, and weight management are linked. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Are you tired of pretending that one day you’ll miraculously be able to squeeze into those cool pants you bought right before the pandemic? Do you want to lose some weight but never have time to go to the gym? How about burning fat while doing something you’re already doing: walking?


Coach Paul Revelia, who holds a Master’s in Physiology and is an OCB Bodybuilding Pro, uses a strategic walking workout to shed fat and maintain a lean physique year-round. With over 30 years of weightlifting experience, Revelia shares his insights on how walking can be a game-changer in your fitness journey. Read on to learn his pro tips and start burning that stubborn fat.

The Power of Incline Walking

Revelia emphasizes the effectiveness of incline walking on a treadmill. "Though I'm very sedentary throughout the day, I can burn a lot of calories on a treadmill using the settings of speed and incline to increase the caloric expenditure," he explains in the video. This method allows for maximizing time and calorie burn, even for those with busy schedules.

Revelia adds, "Before you balk at that, if you haven't walked on an incline treadmill before, it is very challenging." He notes that while outdoor strolling is also cardio, it burns fewer calories. The incline treadmill method excites him about the process, and when progress stalls, he simply adjusts speed, incline, or adds more sessions.

The 30-Minute Walking Workout

Running shoes - woman tying shoe laces. Closeup of fitness woman getting ready for engage in the gymShutterstock

Revelia in the video breaks down his 30-minute walking workout into phases:

  • Warm-up (5 minutes): Start at incline 1-2, speed 2-2.5
  • Gradual increase (5 minutes): Incline 3, speed 3
  • Main phase (15 minutes): Maintain incline 3, speed 3
  • Intensity boost (5 minutes): Incline 5, speed 3.2
  • Final push (4 minutes): Incline 6, speed 3.4
  • Cool-down (1 minute): Return to starting settings

He advises, "Make sure that you are actually doing the work. Okay? So it doesn't sound like a lot and different machines are going to have different stress levels."

The Science Behind Fat Loss and Walking

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Revelia in the video explains the science of fat loss: "The lower the intensity, the exercise, the higher percentage of your body fat is going to be used as fuel." He notes that low-intensity exercise like walking doesn't increase hunger and allows for quick recovery, making it easier to maintain a calorie deficit throughout the day.

This aligns with scientific research on exercise intensity and fat oxidation. Studies have shown that moderate-intensity exercise, such as brisk walking, can maximize fat oxidation rates. The "fat-burning zone" is typically around 60-70% of maximum heart rate, which corresponds well with the intensity of Revelia's recommended walking workout.

Other Benefits of Walking

Female runner checking fitness progress on her smart watch. Asian woman using fitness app to monitor workout performance, while walking through mountain trail.Shutterstock

Katya Campbell, GM/Fitness Director at Mountain Trek Health Reset Retreat, adds, "Movement is the most effective tool to create a long, active, healthy life. Walking, running, hiking, etc. are all amazing opportunities to fine-tune our cardiovascular system." Campbell also highlights the role of walking in reducing inflammation and promoting circulation.

Revelia shares personal benefits: "I found that I was less hungry throughout the day. I found out that I was more motivated. It also kind of wakes me up and gets me going and gives me energy throughout the day." He notes that this routine has helped him maintain visible abs at 48 years old.

Walking Also Help You Regulate Your Hormones

Outdoor,Couple,,Love,Walking,stroll,outdoors,fitness,happyShutterstock

These anecdotal benefits are supported by scientific research. Regular exercise, including walking, has been shown to improve mood, increase energy levels, and even help regulate appetite hormones. A study published in the journal Medicine & Science in Sports & Exercise found that morning exercise was associated with improved decision-making throughout the day, including food choices.

Samantha Clayton, a certified fitness trainer, adds, "Walking is a perfect gentle approach to exercise. Its benefits are vast—improving heart health, mobility, and mental well-being, just at a lower intensity. It's easier on the joints and is a perfect starting point for those who have been sedentary."

The Key to Success

Full body slim female with dumbbells walking on poolside towards camera during outdoor workout on sunny day on tropical resortShutterstock

"Ultimately, fat loss comes down to creating a caloric deficit," Revelia states. He emphasizes the importance of combining regular walking workouts with proper nutrition and resistance training. Revelia recommends losing 1-1.5% of body weight per week for sustainable results.

He warns, "You can do this walking routine every single day and gain body fat, how that's right by eating like an asshole. If you don't treat yourself well in the kitchen with your nutrition, understanding what your caloric intake is, all the cardio isn't going to matter."

This advice is backed by numerous studies showing that combining diet and exercise leads to greater fat loss than either approach alone. A meta-analysis published in the Journal of the Academy of Nutrition and Dietetics found that interventions combining diet and exercise resulted in greater long-term weight loss than diet-only interventions.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

Getting Started and Staying Motivated

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For beginners, Revelia in the video suggests starting slowly and gradually increasing intensity. He encourages consistency and patience, stating, "When you start stacking winds on top of winds, you get a little momentum. It's very empowering." He recommends prioritizing your fitness goals and being accountable to yourself.

This gradual approach is supported by behavior change research. Studies have shown that setting small, achievable goals and gradually increasing difficulty leads to better long-term adherence to exercise programs.

Campbell emphasizes the overall health benefits: "When we move, we decongest the body. This is why doctors want us moving after surgery to help reduce inflammation and drain acute injury sites. By moving, we circulate blood, trigger lymphatic drainage, and activate our primary glucose disposal tissue: muscle."

Here are 10 practical tips from experts on burning fat while walking

Incorporate Interval Training

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According to Yaa Boakye, RDN, LDN, CPT, alternating between brisk walking and a slower pace can boost your metabolism and increase fat burn. This method, known as interval training, keeps your body guessing and maximizes calorie expenditure1.

Walk Uphill

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She suggests incorporating hills or inclines into your walking route. Walking uphill engages more muscles, particularly in your legs and glutes, leading to a higher calorie burn.

Use Your Arms

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Swinging your arms while walking can increase your heart rate and burn more calories. Boakye recommends exaggerating your arm movements to engage your upper body and boost overall fat burning.

RELATED:He Tried the Blue Zone Diet for 7 Days: Here's What Happened to His Body

Maintain Good Posture

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She emphasizes the importance of walking with good posture. Keeping your back straight, shoulders back, and engaging your core can help you walk more efficiently and burn more calories1.

Increase Your Speed

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Boakye advises gradually increasing your walking speed to challenge your body and burn more fat. A brisk pace that makes you slightly out of breath is ideal for maximizing calorie burn.

Incorporate Strength Training

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Adding bodyweight exercises like lunges, squats, or push-ups during your walk can increase muscle engagement and calorie burn. She suggests stopping every few minutes to perform these exercises.

Stay Hydrated

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

Drinking water before, during, and after your walk can help maintain your energy levels and support fat burning. Boakye highlights the importance of staying hydrated to optimize your workout performance.

Walk Consistently

Happy athlete and her African American friend drinking water and communicating while walking over the bridge outdoors.Shutterstock

Consistency is key to seeing results. She recommends setting a regular walking schedule and sticking to it. Daily walks, even if short, can contribute significantly to fat loss over time.

RELATED:Top 5 Foods to Lose Belly Fat

Track Your Progress

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Using a fitness tracker or app to monitor your steps, distance, and calories burned can help you stay motivated and see your progress. Boakye suggests setting goals and celebrating milestones to keep yourself on track.

Combine with a Healthy Diet

Boakye agrees with Coah Revelia that walking alone isn't enough for significant fat loss. Combining regular walks with a balanced diet rich in whole foods can enhance your results and support overall health. 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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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 struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster