Boost Performance and Health with 5 Key Exercises by Triathlete

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        5 Strength-Training Exercises for Sculpting a Triathlete's Physique
    Boost performance and health with 5 key exercises by triathlete Jen Rulon.
By Jen RulonSep 21, 2024
Jen Rulon
Triathlon Coach, Owner of JenRulon.com
15-time Ironman triathlete, Jen Rulon is a fitness expert, author, accountability coach, and motivational speaker.
 See Full Bio 
                       Follow:
                       

   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.

        Shutterstock
    
By Jen RulonSep 21, 2024
Jen Rulon
Triathlon Coach, Owner of JenRulon.com
15-time Ironman triathlete, Jen Rulon is a fitness expert, author, accountability coach, and motivational speaker.
 See Full Bio 
                       Follow:
                       

   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.
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Whether you are a triathlete, runner, cyclist, surfer, mom, or dad, strength training is critical to overall health and a triathlete’s training regimen. I would know. I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the University of Texas in San Antonio. Before receiving my Master's Degree, I participated in 4 Ironman Triathlons, a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run, but I wanted to learn more about the "why" and the "how" through knowledge. While getting my Master's Degree, I coached CrossFit but where it gets good is learning about my knowledge of strength during my Ironman Triathlon training and beyond, as so many triathletes will push the strength training aside. My goal with my triathletes and runners is to keep the muscle on as long as possible before heading into the heavy specific training for a race.
Why should strength training be incorporated into the everyday healthy human? As discussed here, strength training will improve bone density, increase muscle strength and endurance, help build lean muscle, and improve overall quality of life. Let’s get into a little more detail about Strength Training for Triathletes as I'll outline five key strength-training exercises for triathletes: squats, push-ups, core work through Hollow Rocks, back squats, and a combination of leg presses and lunges to build a robust and efficient athletic physique.
The Benefits of Strength Training
Shutterstock
Did you know that adding strength training for endurance athletes will help them get faster in their races and training? Strength training will increase leg strength and improve your body’s efficiency in using energy and oxygen. Studies (see below) have shown that athletes who embark on an 8-week strength training program will increase their Running Efficiency (RE). What is RE? Running efficiency is using less energy at a faster speed but with proper running form. 
Initial Steps to Take Before Strength Training
First, ensure you understand the exercises and gym equipment. When I work with my clients, I make sure they know basic movements well before I add weight to their program. 
Next, if you don’t feel comfortable in the gym, I would sign up with a personal trainer, a boutique-style gym, or a CrossFit gym to provide and show that you are doing the exercises correctly. 
If you know the exercises and how to use the machine and bars, you can reach out to me directly here to start a training program designed for your triathlon, or you can look online for other personal trainers to help you with a workout designed for your life. 
My First Strength Training Exercises for Aspiring Triathletes
Shutterstock
A triathlete should focus on exercises that target the major muscle groups used in the swim, bike, and run. Most of these muscle groups are similar. As a coach, I will include exercises such as squats, deadlifts, leg presses, and lunges for the lower body. For the upper body, I will have them focus on pull-ups, chin-ups, rows, lat pull-downs, or seated rows on the machine. Of course, having a solid core with planks and crunches is a bonus! Let me explain three exercises to help the triathlete build their body into a robust and fast machine. 
RELATED: 8 Best 5-Minute Frozen Meals for Weight Loss, According to Nutritionist
Squats 
Shutterstock
Squats are fantastic for targeting many leg muscles, such as quadriceps, glutes, and hamstrings. There are many options, such as air squats, back squats, dumbbell squats, goblet squats, and so on, so squats are one of my favorite exercises for the lower body. 
Five Key Points to a Back SquatThe shoulders and hips are aligned. The feet are slightly past the hip position, and the toes are turned out. The core is engaged. (Ladies, your hips are not that wide!)
Only go down as low as you feel comfortable. If you need a box or a bench to tap while doing the squat, that is fine, but no sitting!
​Make sure you are comfortable going into a squat position before you put any load on your back for a back squat.
If you are uncomfortable going into a back squat, there are other options for squats: Air squats, goblet squats, front squats, and Overhead Squats (Advanced). You have to do what is BEST for you!
Make sure you get a proper warm-up when performing squats. Activate the glutes, quadriceps, and hamstrings, but remember the shoulders and traps, as the bar is on the back.
Push Ups
Shutterstock
Push-ups can be a challenge for many, but push-ups will also use many of the muscle groups that are great for swimmers and have a more muscular upper body for cycling and running. The muscles used in push-ups are the pectoral muscles, core, bicep, tricep, and shoulders. 
Five Key Points to a Push-UpClose-handed push-ups involve aligning your hands with your shoulders. Wide-handed push-ups are another option. You have to figure out which works best for you. 
Make sure your scapulas (shoulder blades) are in a neutral position. When you do a push-up, we want them to move toward the center.
Keep your core, lower back, legs, and glutes engaged and tight at the top and bottom of the movement.
When lowering your chest to the ground, the scapula will move toward the spine. Ideally, the chest should touch the ground. When you return, we want to see a full extension in the arms.
That is fine if you need to go to your knees for a push-up. We still want to see "Rules" #3 and #4 when doing the push-ups.
Core Work
Shutterstock
Core work is tricky because sit-ups are only the end-all for some athletes. I have an athlete who can not do sit-ups due to her back, so I have to develop new workouts to help her with her core. The same may apply to you. My favorite exercise for abs is Hollow Rocks, and if you can advance it, then V-Ups are fantastic, but let’s discuss Hollow Rocks.
Five Key Points to Hollow Rocks Make sure your lower back is genuinely engaging with the floor. It should stay in contact with the ground. 
Lift shoulders off the ground, then lift legs off the ground and keep them bent at a 90-degree angle.
Start rocking back and forth through the hip to the bottom of the shoulder blades. Think of your joints NOT moving. Look at your feet.
Once you master the “basic 1, 2, and 3” movements, you can advance. The first advancement is a single-leg extension. Work on holding the movement and then adding the rocking movement. 
Once you get 1 - 4 down, let’s add both legs. Practice holding first with both legs and then start rocking.
Common Pitfalls to Avoid
Shutterstock/sakkmesterke
We addressed some mistakes that people should avoid when starting strength training, but here are a couple of mistakes that people should avoid for long-term growth in and out of the gym.
Increasing your weights too fast: Many people go into the gym and "remember" the time they had a PR squat or deadlift, which may have been in high school and will try to start with that mentality immediately. Slow down, friends! As coaches or trainers, we want to improve your strength gradually. You don't lose your strength overnight and gain it overnight. 
Time To Recover: Rest is vital, whether you have a day off during the week or take time off between upper and lower body days. Make sure you schedule a day off during the week. Contact a coach or personal trainer if you are still determining when to take it off. 
Improper Technique: Proper form can make or break you during strength training. It may look different if you need better form, and try adding weights. Make sure you work with someone who knows how to teach the form or watch videos that can show you how to do the form correctly. If you have a friend who can film you, you can also give yourself feedback or show your coach or personal trainer. 
Overtraining: Many do this, and many fail. When an athlete, runner, or fitness enthusiast doesn't recover after tough sessions, this can lead to injury, sickness, poor performance, and fatigue.
RELATED: 6 Full-Body Workouts to Activate Every Muscle Group
Final Word From the 15x Ironman Triathlete
coachjenrulon/Instagram
It is a delicate balance when it comes to strength training and getting ready for your triathlon. There will be off-seasons for triathlon training, during which you will incorporate more strength training, and when you are closer to races, you will pull back on your strength training. 
As a 15x Ironman Triathlete and a coach for many triathletes, I ALWAYS remind them to have fun. We get to do this. We choose to do this. When I work with athletes getting ready for their first triathlon or Ironman Triathlon, I remind them that this will be their FIRST-ever event, and they will never get that feeling back. 
Jen Rulon's transformation from a 15x Ironman triathlete to an everyday healthy human unfolded through a blend of strength training, walks, healthy eating, meditation, surfing, journaling, setting boundaries, and embracing life in Costa Rica, embodying her passion for fitness and authentic living.
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Fitness & Workouts
        5 Strength-Training Exercises for Sculpting a Triathlete's Physique
    

        Shutterstock
    
By Jen RulonSep 21, 2024
Jen Rulon
Triathlon Coach, Owner of JenRulon.com
15-time Ironman triathlete, Jen Rulon is a fitness expert, author, accountability coach, and motivational speaker.
 See Full Bio 
                       Follow:
                       

   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.
Whether you are a triathlete, runner, cyclist, surfer, mom, or dad, strength training is critical to overall health and a triathlete’s training regimen. I would know. I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the University of Texas in San Antonio. Before receiving my Master's Degree, I participated in 4 Ironman Triathlons, a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run, but I wanted to learn more about the "why" and the "how" through knowledge. While getting my Master's Degree, I coached CrossFit but where it gets good is learning about my knowledge of strength during my Ironman Triathlon training and beyond, as so many triathletes will push the strength training aside. My goal with my triathletes and runners is to keep the muscle on as long as possible before heading into the heavy specific training for a race.
Why should strength training be incorporated into the everyday healthy human? As discussed here, strength training will improve bone density, increase muscle strength and endurance, help build lean muscle, and improve overall quality of life. Let’s get into a little more detail about Strength Training for Triathletes as I'll outline five key strength-training exercises for triathletes: squats, push-ups, core work through Hollow Rocks, back squats, and a combination of leg presses and lunges to build a robust and efficient athletic physique.
The Benefits of Strength Training
Shutterstock
Did you know that adding strength training for endurance athletes will help them get faster in their races and training? Strength training will increase leg strength and improve your body’s efficiency in using energy and oxygen. Studies (see below) have shown that athletes who embark on an 8-week strength training program will increase their Running Efficiency (RE). What is RE? Running efficiency is using less energy at a faster speed but with proper running form. 
Initial Steps to Take Before Strength Training
First, ensure you understand the exercises and gym equipment. When I work with my clients, I make sure they know basic movements well before I add weight to their program. 
Next, if you don’t feel comfortable in the gym, I would sign up with a personal trainer, a boutique-style gym, or a CrossFit gym to provide and show that you are doing the exercises correctly. 
If you know the exercises and how to use the machine and bars, you can reach out to me directly here to start a training program designed for your triathlon, or you can look online for other personal trainers to help you with a workout designed for your life. 
My First Strength Training Exercises for Aspiring Triathletes
Shutterstock
A triathlete should focus on exercises that target the major muscle groups used in the swim, bike, and run. Most of these muscle groups are similar. As a coach, I will include exercises such as squats, deadlifts, leg presses, and lunges for the lower body. For the upper body, I will have them focus on pull-ups, chin-ups, rows, lat pull-downs, or seated rows on the machine. Of course, having a solid core with planks and crunches is a bonus! Let me explain three exercises to help the triathlete build their body into a robust and fast machine. 
RELATED: 8 Best 5-Minute Frozen Meals for Weight Loss, According to Nutritionist
Squats 
Shutterstock
Squats are fantastic for targeting many leg muscles, such as quadriceps, glutes, and hamstrings. There are many options, such as air squats, back squats, dumbbell squats, goblet squats, and so on, so squats are one of my favorite exercises for the lower body. 
Five Key Points to a Back SquatThe shoulders and hips are aligned. The feet are slightly past the hip position, and the toes are turned out. The core is engaged. (Ladies, your hips are not that wide!)
Only go down as low as you feel comfortable. If you need a box or a bench to tap while doing the squat, that is fine, but no sitting!
​Make sure you are comfortable going into a squat position before you put any load on your back for a back squat.
If you are uncomfortable going into a back squat, there are other options for squats: Air squats, goblet squats, front squats, and Overhead Squats (Advanced). You have to do what is BEST for you!
Make sure you get a proper warm-up when performing squats. Activate the glutes, quadriceps, and hamstrings, but remember the shoulders and traps, as the bar is on the back.
Push Ups
Shutterstock
Push-ups can be a challenge for many, but push-ups will also use many of the muscle groups that are great for swimmers and have a more muscular upper body for cycling and running. The muscles used in push-ups are the pectoral muscles, core, bicep, tricep, and shoulders. 
Five Key Points to a Push-UpClose-handed push-ups involve aligning your hands with your shoulders. Wide-handed push-ups are another option. You have to figure out which works best for you. 
Make sure your scapulas (shoulder blades) are in a neutral position. When you do a push-up, we want them to move toward the center.
Keep your core, lower back, legs, and glutes engaged and tight at the top and bottom of the movement.
When lowering your chest to the ground, the scapula will move toward the spine. Ideally, the chest should touch the ground. When you return, we want to see a full extension in the arms.
That is fine if you need to go to your knees for a push-up. We still want to see "Rules" #3 and #4 when doing the push-ups.
Core Work
Shutterstock
Core work is tricky because sit-ups are only the end-all for some athletes. I have an athlete who can not do sit-ups due to her back, so I have to develop new workouts to help her with her core. The same may apply to you. My favorite exercise for abs is Hollow Rocks, and if you can advance it, then V-Ups are fantastic, but let’s discuss Hollow Rocks.
Five Key Points to Hollow Rocks Make sure your lower back is genuinely engaging with the floor. It should stay in contact with the ground. 
Lift shoulders off the ground, then lift legs off the ground and keep them bent at a 90-degree angle.
Start rocking back and forth through the hip to the bottom of the shoulder blades. Think of your joints NOT moving. Look at your feet.
Once you master the “basic 1, 2, and 3” movements, you can advance. The first advancement is a single-leg extension. Work on holding the movement and then adding the rocking movement. 
Once you get 1 - 4 down, let’s add both legs. Practice holding first with both legs and then start rocking.
Common Pitfalls to Avoid
Shutterstock/sakkmesterke
We addressed some mistakes that people should avoid when starting strength training, but here are a couple of mistakes that people should avoid for long-term growth in and out of the gym.
Increasing your weights too fast: Many people go into the gym and "remember" the time they had a PR squat or deadlift, which may have been in high school and will try to start with that mentality immediately. Slow down, friends! As coaches or trainers, we want to improve your strength gradually. You don't lose your strength overnight and gain it overnight. 
Time To Recover: Rest is vital, whether you have a day off during the week or take time off between upper and lower body days. Make sure you schedule a day off during the week. Contact a coach or personal trainer if you are still determining when to take it off. 
Improper Technique: Proper form can make or break you during strength training. It may look different if you need better form, and try adding weights. Make sure you work with someone who knows how to teach the form or watch videos that can show you how to do the form correctly. If you have a friend who can film you, you can also give yourself feedback or show your coach or personal trainer. 
Overtraining: Many do this, and many fail. When an athlete, runner, or fitness enthusiast doesn't recover after tough sessions, this can lead to injury, sickness, poor performance, and fatigue.
RELATED: 6 Full-Body Workouts to Activate Every Muscle Group
Final Word From the 15x Ironman Triathlete
coachjenrulon/Instagram
It is a delicate balance when it comes to strength training and getting ready for your triathlon. There will be off-seasons for triathlon training, during which you will incorporate more strength training, and when you are closer to races, you will pull back on your strength training. 
As a 15x Ironman Triathlete and a coach for many triathletes, I ALWAYS remind them to have fun. We get to do this. We choose to do this. When I work with athletes getting ready for their first triathlon or Ironman Triathlon, I remind them that this will be their FIRST-ever event, and they will never get that feeling back. 
Jen Rulon's transformation from a 15x Ironman triathlete to an everyday healthy human unfolded through a blend of strength training, walks, healthy eating, meditation, surfing, journaling, setting boundaries, and embracing life in Costa Rica, embodying her passion for fitness and authentic living.

        
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coachjenrulon/Instagram
By Jen RulonMay 19, 2024
Jen Rulon
Triathlon Coach, Owner of JenRulon.com
15-time Ironman triathlete, Jen Rulon is a fitness expert, author, accountability coach, and motivational speaker.
 See Full Bio 
                       Follow:
                       

   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.
As 15x Ironman, I know a thing or two about strength training, and now want to share it with you. First, a bit about my journey, so you know who I am and what I can do: I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the Univesity of Texas in San Antonio. Before receiving my Master's Degree, I participated in 4 Ironman Triathlons, a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run, but I wanted to learn more about the "why" and the "how" through knowledge. While getting my Master's Degree, I didn't have the time to train for an Ironman Triathlon. I found CrossFit, participated in it, and coached it with a Level I Certification. CrossFit kept me sane while I was getting my degree at 40 years old. I needed to move, but I needed something quick and to the point. CrossFit did that for me.
During CrossFit, I learned so much about form, strength, and movement that I could take this knowledge to the clients I worked with then and now. After graduating, I returned as an athlete and accomplished 11 more Ironman Triathlons, including achieving my 28-year-old dream, the Ironman World Championship in Hawaii in 2017, while I started my business, JenRulon.com.
Where it gets good is learning about my knowledge of strength during my Ironman Triathlon training and beyond, as so many triathletes will push the strength training aside. My goal with my triathletes and runners is to keep the muscle on as long as possible before heading into the heavy specific training for a race.
As I have retired from the sport of triathlon as an athlete, I now focus on my strength training, surfing, walking, and riding the beach cruiser around my town in Costa Rica. I have never felt more confident, muscular, and fit heading into the second part of my life as a 52-year-old woman. And now, I get to share this with others on their journey of change. Here are 7 proven strength training exercises to get you fit.
1. Why Strength Training is Key to a Strong Body
Shutterstock
Did you know that after 30, we will start losing our muscle mass by 3 - 8% per decade? But after 60 years old, the rate of muscle mass decreases at a higher rate.
Strength exercises are crucial for health for several reasons:
We want to improve our muscle strength and tone to protect our joints from injury.
We need to maintain balance and flexibility, especially as we age because we want to do what we should be able to do. For example, get on the floor with our grandkids or push ourselves off the floor from playing with the grandkids.
Strength training will improve weight management; as you gain more muscle, your body will burn more calories at rest. 
2. Here's How to Get Ready for Strength Training
Shutterstock
Like the start of any exercise, ensure you get approval from a doctor or health care professional. Make sure you are comfortable with the equipment in the gym. If you are not, hire a coach or a personal trainer who can guide you to the equipment and help you make sure you have the proper form. If you are new, you want to avoid putting heavy weight on a poor form. Speaking of which, make sure you go lighter when you are starting. If you did weights in high school, understood the body mechanics, and could do a PR deadlift, good for you, but that was 20 years ago. Many clients will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again. My last thought is to add variety to your strength exercises. There are many forms of squats, which we will discuss below, and there are many pieces of equipment, from dumbbells, kettlebells, barbells, machines, weighted medicine balls, bands, and even your body weight. 
Related: 10 Training Tips I Wish I Knew Earlier, by an Expert Fitness Coach
3. Squats are the First Strength Training Exercise I Recommend
Shutterstock
One of my favorites, and many other coaches and personal trainers, are squats. And it is not just bodyweight squats; there are so many options for squats: back squats with a barbell, front squats with a barbell, kettlebell squats, dumbbell squats, overhead squats, sissy squats, box squats, and curtsy squats, to name a few. Want me to keep going? You get my point. 
Let me explain how to do a bodyweight squat or an air squat, as working on your form is essential to your success. 
Make sure your feet are shoulder-width apart, your head is in a neutral position, and your eyes look forward.
As you descend into a squat, ensure your shoulders, hips, toes, and knees are aligned. 
When you "sit back," like sitting in a chair, your body weight will shift into your heels.
Keep the chest and upper body neutral or with a slight arch. 
Ideally, we want your quadriceps parallel to the ground, but do what is best for you now. 
Now, let's talk about why squats.  When doing squats, you will be focusing on the lower body muscles such as the gluteus maximus, minimus, medius (aka butt), quadriceps, hamstrings, adductors, hip flexors, and calves. There are many significant benefits that squats can do for you:
Squats will give you strong glutes, which can help with cardiovascular activities such as walking, running, cycling, hiking, and surfing but are helpful for everyday life. See #2. 
Squats are also suitable for everyday life, such as pushing a stroller, picking yourself off the ground, or getting out of the car, especially as we age. 
Squats can help you strengthen your bones, which can help lower your risk of osteoporosis.
4. Romanian Deadlifts
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The "RDL" is working the posterior chain, such as your hamstrings, lower back, and glutes. In the RDL deadlift exercise vs. a deadlift from the ground, you will start with weight (bar, kettlebell, or dumbbells) standing straight up, and then you will lower the weight while hinging at the hip. 
Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too
5. Push-ups
Shutterstock
The muscles used for push-ups are chest, shoulders, triceps, biceps, upper and lower back. Push-ups are a great overall body movement for all types of tasks to do in everyday life. Push-ups can be done anywhere on the floor, on a bench, on a wall, or on a stability ball if you are that talented! 
6. Shoulder to Overhead Movement
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The muscles used for a strict or military press are the deltoid, tricep, pectorals, and serratus anterior. Strict press is a fantastic exercise for improving your long-term shoulder health, which is good for picking up the kids and grandkids and pushing a lawn mower. 
7. Bench Press
Shutterstock
The muscles used for a bench press are the pectoral muscles (chest), triceps, and delts (shoulders). You can do bench press with dumbbells or a barbell. If you are at home and don't have either, you can utilize canned goods or 1 lb water bottles, and if you don't have a bench, you can always do a floor press. 
8. Pull-ups
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The muscles are the trapezius (back), deltoids, pectoralis major (chest), triceps, and latissimus dorsi. Pull-ups are hard for many people, and if you can do strict pull-ups, place some weights between your feet or knees and start slow. If you can not do a strict pull-up, do a negative pull-up with your grip pronated (hand on top of the bar), chin over the bar, and slowly lower yourself for at least 10 - 20 seconds.
9. Dumbbell Rows
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The muscles used for dumbbell rows are the trapezius, rhomboids, latissimus dorsi, deltoid (posterior), and bicep brachialis. When doing the dumbbell rows, you want to ensure that you pull with the scapula and use your whole body. Dumbbell Rows are a beneficial movement to strengthen the back. 
10. Bonus! Core Work!
Shutterstock
Working on your abs/core is tricky because sit-ups are only for some. For example, an athlete with back issues may be unable to do sit-ups, so a different type of ab workout needs to be given to them. There are many exercises out there for the core, such as sit-ups, front planks, side planks, dead bugs, bicycle crunch, V-Ups, mountain climbers, and hollow holds, to name a few. 
Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me
11. Common Mistakes to Avoid
Shutterstock
We addressed some mistakes that people should avoid when starting strength training, but here are a couple of mistakes that people should avoid for long-term growth in and out of the gym.
Increasing your weights too fast: Many people may go into the gym and "remember" the time they had a PR squat or deadlift, which may have been in high school and will try to start with that mentality immediately. Slow down, friends! As a coach or a trainer, we want to improve your strength gradually. You don't lose your strength overnight or gain it overnight. 
Time To Recover: Rest is vital, whether having a day off during the week or taking time off between upper and lower body days. Make sure you schedule a day off during the week. Contact a coach or personal trainer if you are still determining when to take it off. 
Improper Technique: Proper form can make or break you during strength training. It may look different if you have poor form and try adding weights to it. Make sure you work with someone who knows how to teach the form or watch videos that can show you how to do the form correctly. If you have a friend who can film you, you can also give yourself feedback or show your coach or personal trainer. 
Overtraining: Many do this. Many fail. When an athlete, runner, or fitness enthusiast doesn't recover after tough sessions, this can lead to injury, sickness, poor performance, and fatigue.
12. Final Word From the Expert
coachjenrulon/Instagram
I can't emphasize the importance of strength training for the everyday human, athlete, Mom, Dad, and Grandparents. Yes, I was the triathlete who avoided it because I didn't have "time" for it. Looking back, I wish I had understood the importance of it, not just for the triathlon space but for the longevity of living.  In the last couple of years, society is understanding the importance of strength training. Women genuinely understand the importance of strength training, especially those going into "the change" of perimenopausal and menopause.  And no, women will not get bulky for strength training, especially if you have a nice blend of cardiovascular work such as skiing, walking, running, swimming, cycling, or surfing and strength training. The body will "balance" it with good nutrition and mindset.  
💪🔥Body Booster: Make sure you go lighter when you are starting. Many people will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again.
Jen Rulon's transformation from a 15x Ironman triathlete to an everyday healthy human unfolded through a blend of strength training, walks, healthy eating, meditation, surfing, journaling, setting boundaries, and embracing life in Costa Rica, embodying her passion for fitness and authentic living.
Fitness & Workouts
        12 Exercises That Torch Fat Best, According to a Certified Trainer
    

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By Dillan Foss, atcJun 13, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
As a nationally board-certified and licensed athletic trainer with ten years of experience in the fitness industry, I have trained middle school, high school, college and professional athletes in just about every sport along with moms, dads, grandmas and grandpas up to the age of 94. I have encountered just about every demographic and scenario you can imagine. What holds true is that every client wants to feel stronger, and look more lean. 
So here are my 5 favorite fat burning exercises—yes they are boring, but we have to remember that simplicity is a major key to consistency and one workout will never make or break your fat-burning goals.
Squats
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Goblet, Back, Front, etc….
Squats are the most commonly done exercise in the world, we all squat subconsciously in day-to-day activities and squatting uses your entire lower body and hip complex, all of your abdominal muscles, erector spinae, and much more. There are tons and tons of variations and all of which have huge benefits when performed correctly and when structured properly into a workout.
RELATED: 14 Proven Ways to Get Back in Shape
Deadlifts
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Trap bar, Kettlebell, Barbell, Dumbbell, etc…
Deadlifts are often deemed a dangerous exercise and I don’t agree entirely. The bottom line is the target, your entire posterior chain of lower body muscles, your low back, erector spinae, all abdominal muscles, traps, lats, and biceps. I think these should be done for sets of 6-12 reps with 2-3 minutes of rest in between.
Sprinting
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Repeat sprints to be exact.
Doing repeat sprints emulates HIIT training and many forms of sport. When most people get asked what they would prefer their body to look like, 100m sprinter or marathon runner, they choose sprinter every time. Get and keep your heart rate elevated with max effort full body running intervals.
Step Ups/Stairs/Hills 
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Overcoming vertical distance.
When I was playing football my senior year in high school and I was trying to get in shape for basketball season, I would run extra hills at practice with my pads on and stairs after practice with no pads. The idea of this movement group is that you are changing levels and alternating legs to generate force and this activates all of your leg muscles, and elevates your heart rate significantly.
RELATED: 13 Secrets for Building Powerful Legs
Kettlebell Swings 
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Single Arm, Double, Russian, American, etc…
These can be so effective when done correctly, I was worried about adding them because they can be complex and increase risk of injury but they are fantastic for using your entire body and elevating your heart rate. Another thing that people aren’t aware of is that every time you change your body position relative to gravitational force your body regulates blood pressure. That is why a lot of the exercises mentioned below, as add-ons, incorporate the idea of moving between parallel and perpendicular to the ground.
7 More Effective Fat-Torching Exercises
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Here are some other great exercises that I think deserve a mention, in no particular order and are great alternatives if any of the above, are not ideal for you.
Man-Makers. A weighted burpee with rows, pushups and presses added in for total body torture.
Thrusters or Wall Balls. If you can squat, add some weight or a medicine ball to the mix and get the additional overhead pressing involved.
Push-ups. The upper body squat.
Pull-ups. The upper body deadlift.
VersaClimber. The versaclimber claims to have the best EPOC results of any cardio machine on the market.
Rowing. Although this is the only sitting exercise, rowing uses approximately 80% of all the muscles in your body and when done for HIIT or EMOM style workouts, will torch you head to toe.
Swimming. An under-talked-about but extremely safe and effective exercise, if you can swim efficiently and treat it the same as repeat sprints, stairs or the above-mentioned circuit training styles, swimming leaves no muscle group behind. Plus, it includes added resistance in all directions, breath holds, and no joint impact.
What I Mean by "Torching Fat"
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The physiological recipe for that is typically the same for each person, prioritizing daily protein intake, water, sleep, and compound resistance training for exercise. Now when we talk about torching fat, certain exercises do it better than others because of their ability to activate multiple major muscle groups, stimulate growth hormone and testosterone production, elevate the heart rate and increase post-exercise oxygen consumption, otherwise known as EPOC, or the rate at which the body burns calories after exercise.
Besides the exercises themselves, the intention behind them matters—doing air squats when you are already a well-conditioned individual isn't going to stimulate your body enough to torch fat but if you’re a novice exerciser that is in your 50’s, maybe it will. 
Aside from specific exercise movement patterns, how you perform and group exercises can greatly improve the fat-burning results. For example, doing HIIT interval training versus traditional 1 rep max strength training. 
You should learn to use different work-to-rest ratios—TABATA is the most famous, it's a 2:1 ratio, 20 seconds of exercise, 10 seconds of rest, for 8 rounds or 4 minutes. Try others like 1:1, 30 seconds of work, 30 seconds of rest, 2:1, 40 seconds of exercise, 20 seconds of rest, etc. The other method that keeps workouts very simple and structured is EMOM—every minute on the minute you perform an exercise or group of exercises, your remaining time left is your rest time, the harder/faster you work, the more rest time you earn. I remember doing a 25-minute EMOM in college for basketball practice, we had to run a full-court ladder or suicide every minute on the minute for 25 minutes straight, I remember feeling like one word, death.
I typically recommend managing your heart rate at about 70-85% of max heart rate. You can use devices like the Apple watch, WHOOP, Oura rings, Garmin watches, myZone straps and more to see how hard you really are working, elevate to about 80-85% and then rest until your back down at 65-70% and repeat.
Lastly, we have to remember that YOU CANNOT spot reduce fat, we lose fat systemically across the body. 
Related: 11 Proven Ways to Make Your Diet Stick for Good
Final Word From the Trainer
Dillan Foss, ATC
With over a decade in the fitness industry, catering to a diverse clientele ranging from athletes to seniors, the recipe for torching fat is the same, add lean muscle. The key ingredients for achieving that include prioritizing protein intake, hydration, adequate rest, and engaging in compound resistance training. Understanding that spot reduction is a myth, emphasis should be placed on systemic fat loss through compound exercise movements like squats, deadlifts, sprints, step-ups, and kettlebell swings. By incorporating these exercises with intention and consistency, you can torch fat and transform into a leaner and stronger version of yourself.
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.
Fitness & Workouts
        6 Full-Body Workouts to Activate Every Muscle Group
    
Michelle Rose
By Cara D’orazioSep 15, 2024
Cara D’orazio
Certified Personal Trainer and Group Fitness Instructor with 19 years of experience; Owner of C.G.M. Fitness, Inc.
Specializes in strength, barre, and Pilates with a commitment to making fitness accessible and enjoyable through ...
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
As a certified personal trainer through the American College of Sports Medicine since 2005, I can tell you that doing full-body workouts gives you more bang for your buck. You can incorporate both lower and upper body movements in the same compound exercise, saving time instead of working them separately. These exercises also offer improved balance, better stability, enhanced coordination, and greater core strength. So, there's a whole host of benefits to doing full-body workouts rather than focusing on one muscle group at a time, especially since saving time is crucial nowadays. Here's how to do it.
Preparatory Steps to Take Before Starting a Workout Routine
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If you are new to strength training, first, you should get a doctor's clearance, especially if you have any underlying issues. For example, if you have a heart issue or a bone or joint issue, it's very important to get clearance from your doctor.
If you can't afford to do a ton of personal training sessions, try to buy a few sessions so you can be led in the general, correct direction with form, how to set up their exercise program, and make sure you're doing things correctly. The number one reason why people stop is that they're usually not doing things correctly. They get frustrated, they don't want to continue because they're not seeing results, or they get hurt. So, finding a properly certified trainer is important because a lot of trainers become certified overnight. Many coaches hold certifications such as ACSM, AFAA, NASM, and ACE. These are key qualifications to look for in a trainer's credentials.
First Full-Body Exercise I'd Recommend: Squat With Bicep Curl, Transitioning Into Press
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The first full-body exercise I would recommend is a squat combined with a bicep curl and then transitioning into a military or shoulder press. So, you would stand with your feet hip-width apart and parallel. You're holding two weights at your sides. They could be any size between five to 15 pounds, depending on your level. So, when you sit into the squat, you want to press your weight back into your heels. Your butt is all the way back and down. You want to bring your butt so it's almost down in line with your knees, but not quite parallel to your knees because then you could hurt your knees. You come up, press the hips forward, curl the arms, so you bring your thumbs to your shoulder height with the weights in them. The elbows stay back against your rib cage. And when you're standing tall, you're pressing those weights overhead into the military press. In the military press, you want to make sure you're not locking your elbows. You keep your head straight, and your elbows are close to your ears.
Second Full-Body Exercise I'd Recommend: A Push-Up With a Glute Raise at the Top
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The second is a push-up with a glute raise at the top. You would start in a plank position with your wrists directly underneath your elbows and your elbows underneath your shoulders, ensuring your knees are directly underneath your hips. If possible, raise your knees off the floor; otherwise, you can keep your knees down. Perform your push-up by bending your elbows at a 90-degree angle to your sides. As you come all the way up, straightening your elbows at the top, you then proceed to the top of the plank movement, lifting your right leg up while squeezing your glutes. Follow by lifting your left leg up and squeezing your glutes, effectively working your chest, core, and glutes.
RELATED:Cara Metz Reveals 15-Minute Workout for Women Over 40
Third Full-Body Exercise I'd Recommend: The Quadruped Exercise
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The Quadruped exercise targets multiple muscle groups, including the core and back for stability. It particularly engages the lower back and lats.
Starting in a kneeling position with your hands on the floor, essentially on all fours, you extend your right leg straight back while simultaneously reaching your left arm forward. Ensure your elbow is aligned with your ear and your leg is straight and extended behind you. After holding this position briefly, lower your arm and leg, then switch to the other side, always moving the opposite arm and opposite leg together. Additionally, by engaging your core and squeezing your glutes as you perform the movement, you can also incorporate some glute work into the exercise.
Fourth Full-Body Exercise I'd Recommend: Sumo Squat
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Another effective compound movement is the sumo squat combined with a shoulder shrug at the top. Begin by holding a heavy weight in each hand, positioning your feet wider than shoulder-width apart with your toes slightly turned outwards. Hold the weights in front of you. As you perform the squat, bend your knees and lower your body, aiming to bring your seat down towards your knees but keeping it just above knee level. As you ascend to the upright position, squeeze your glutes to engage not only the glutes but also the inner thighs. At the top of the movement, add a shoulder shrug to target your trapezius muscles by elevating your shoulders towards your ears, ensuring your knuckles face forward and slowly lowering them back down. A common mistake to avoid is dropping the shoulders too quickly after the shrug.
Fifth Full-Body Exercise I'd Recommend: Deadlift Into Tricep Kickback
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The exercise combines a straight-legged deadlift with a tricep kickback, targeting the triceps, hamstrings, and to some extent, the glutes. Begin by standing with your feet hip-width apart and parallel. Keep your elbows close to your sides, and your arms bent at a 90-degree angle. As you initiate the deadlift, hinge forward from your hips, projecting your chest and buttocks outward. Aim to bring your shoulders down in line with your hips, maintaining a slight bend in your knees to feel a stretch in your hamstrings at the bottom of the movement. Once you reach the hinge position with your body forming a 90-degree angle, proceed with the tricep kickback by extending your arms straight behind you, then return to the 90-degree angle before coming back up to the starting position. This exercise effectively works both the upper and lower body, offering a comprehensive strength workout.
Related:15 Quick Ways to Lose Body Fat Percentage in a Week
Sixth Full-Body Exercise I'd Recommend: Alternating Lunges With Lateral Raises
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Lastly, we'll incorporate alternating lunges with lateral raises, an exercise that targets the quadriceps, glutes, a bit of the hamstrings, and the sides of the shoulders. Start by holding a light to medium-sized weight in each hand at your sides, with your palms facing your hips. Stand tall with your shoulders pulled back and down, and your core activated—as if bracing for a punch to the stomach. This core engagement is crucial throughout all the exercises I've described.
For the lunges, step one leg back at a time, ensuring the leg is far enough back so that your knee is directly underneath your hip. Keep the back heel lifted at the bottom of the lunge. Lower your leg to form a 90-degree angle at the knee. As you do this, perform a lateral raise by lifting your arms to shoulder height, weights in hand, then lower them before pushing back up to the starting position. Alternate legs with each repetition to ensure balanced muscle development and engagement.
Common Mistakes to Avoid When Doing Full-Body Exercises
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A common mistake in total body workouts is attempting to target more than two or three muscle groups at once, which can lead to confusion and poor form. It's also frequent to see individuals rushing through movements. It's crucial to maintain proper posture and alignment during these exercises without hurrying. If you find yourself in a group fitness class and need to move slower than the pace set by the music or the instructor, take your time. Another important point is the tendency to mimic others in the class. You should focus on your own reflection in the mirror and the instructor's guidance, rather than copying others, as their technique might not be correct. Additionally, many fail to use their core effectively. In exercises like planks or pushups, I often observe backs arching or sinking, whereas they should remain flat with the core engaged throughout.
RELATED:15 Proven Ways to Sculpt Your Dream Body by An Expert Coach
Final Word From the Trainer
Michelle Rose
Some tips and advice for working out include finding the format that best suits you, a topic I specialize in and extensively cover on my website. It's important to recognize that what works for one person may not work for another. For example, some people may love barre workouts, while others might not enjoy them at all. I always recommend trying a new workout at least three times. The first time might not be enjoyable as everything is new. By the second attempt, you may start getting more accustomed to it, and often, by the third time, it might just click for you. If you still don't like it after three or four sessions, it's okay to move on and try something else, like Pilates or strength training.
💪🔥Body Booster: Remember, some people may not enjoy high-intensity interval training (HIIT), while others thrive on it. The key is to find something that resonates with you because that's when you'll be more inclined to stick with it and enjoy your workouts. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Cara D’Orazio is a Certified Personal Trainer and Group Fitness Instructor with 19 years of experience and the Owner of C.G.M. Fitness.
Fitness & Workouts
        5 Strength Training Exercises That Build Muscle
    

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By Leah SuzanneMay 02, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
No time to go to the gym, no problem! There are exercises you can do at home – no weights required – to build muscle and burn fat. Karen Rodriquez is a personal trainer, a stage four cancer survivor, and the creator of the Pure Steel Ab Roller. She recently revealed her five go-to strength training moves to build muscle. “Bodyweight exercises are great, especially for people working out at home, those traveling, or anyone wanting to master basic moves,” she says. “These moves can be done anywhere, require zero equipment, and can be modified for beginners or amped up for advanced athletes. If you’re consistent and push yourself with time under tension, reps, and clean form, you will build muscle and strength—no gym necessary.”

            
                Bodyweight Squats
            
            
        ShutterstockBodyweight squats are a practical exercise, according to Rodriquez. “When done correctly and in higher repetitions or with slow tempos and pauses, they strengthen your quadriceps, glutes, and hamstrings. To make squats harder, try adding jumps, pulses at the bottom, or single-leg squats,” she says. 

            
                Push-Ups
            
            
        ShutterstockPush-ups are one of the best exercises for upper body strength. “They mainly work your chest, shoulders, triceps, and core. Focus on your form instead of the number of push-ups you do. Keep a straight line from your head to your heels and keep your elbows close to your body. This helps you get the most out of the exercise and avoid injury,” she recommends.

            
                Prisoner Squats
            
            
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Prisoner squats are similar to regular squats, but you place your hands behind your head. “This variation helps with your posture and balance while also working your upper back more. With your hands in this position, you will keep your chest open and upright, which engages your lower body,” she explains.

            
                Floor Glute Bridge
            
            
        Bridge Your Way to Better Back Health​ShutterstockThe glute bridge targets the glutes and strengthens your lower back. “To do it right, press through your heels and squeeze your glutes at the top. Hold the position briefly to further activate your glutes and hamstrings. For an extra challenge, try adding pulses or single-leg glute bridges,” she suggests. 

            
                Bodyweight Dips
            
            
        ShutterstockDips are great for your triceps, chest, and shoulders. “You don’t need special equipment; you can use a sturdy chair or step instead of parallel bars. To do dips properly, lower your body slowly and press up through your hands. This keeps tension on your muscles and protects your joints,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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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“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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“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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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
            
            
        
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“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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“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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“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

            
                Dinner
            
            
        
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“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
            
            
        
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“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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“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
    

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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
            
            
        
View this post on Instagram
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
            
            
        
View this post on Instagram
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
            
            
        
View this post on Instagram
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
            
            
        
View this post on Instagram
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
            
            
        
View this post on Instagram
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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