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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.

Dream Body in 30 Days! Plyometric & Paleo Plan With This Proven Workout and Meal Plan

Follow the two Ps: Plyo and Paleo.

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.

Fitness woman doing lunges exercises.
Shutterstock
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.

Want to achieve your dream body? My go-to suggestion for quickly reducing body fat, increasing muscularity and improving your overall feeling of wellness is a hybrid of Plyometric Training and a Paleolithic Diet. I know if which I speak: My experience in fitness spans over two decades, including a dedication of over a decade to CrossFit, five years deeply involved in HYROX, and participation in various obstacle races like Spartan and Nuclear, along with powerlifting, Olympic Lifting, and kickboxing. With extensive experience as a trainer, for the past five years, I have been providing elite fitness training strategies to specialist police units. And here's the plan that works for them and will work for you.


1. The Basics of Plyometric Training

Muscular,Athletic,Fit,Man,squats,fitness,workout,exerciseShutterstock

These are movements where you perform maximum effort over a quick duration. The exercises look simple but quickly exhaust you. Plyo exercises include: Jumping squats, jumping lunges, get-ups and explosive/clapping press-ups. The movements require rapid stretching and contracting of your muscles and as a result improve speed, strength and agility.

Plyo movements are great for improving your athletic ability, increasing coordination and improving your heart health. They predominantly target your fast twitch fibers for a boost in explosive strength.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

2. The Basics of a Paleo Diet

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

The main principle of a Paleo Diet is that it copies the way our ancient ancestors used to eat, focusing on whole, unprocessed foods. The main foods you eat are lean meats, fish, fruit (In small amounts due to the fructose), vegetables, nuts, and seeds. The foods you avoid are grains, dairy, and processed foods. Paleo is high in protein, which makes you feel full after eating and don’t suffer cravings for sugary food, caused by eating high-GI foods. The diet has many benefits including weight loss, improved blood pressure, improved cholesterol levels, and reduced inflammation. By cutting out processed foods, you’ll not only look better, you’ll feel much better and won’t suffer the highs and lows in energy spikes caused by sugary/processed food.

3. The 4-Week Plyo/Paleo Guide

,Girl,Jumping,,,Boxes,,Cross-training,Gym, box, jumpsShutterstock

Week 1

Plyometric Training

Start by introducing basic plyometric exercises into your routine. Exercises like squat jumps and box jumps three times a week. Start with two sets of 10 reps each and gradually increase as your body adapts. Always ensure you are fully warmed up before attempting Plyo movements.

Paleo Diet

Eat foods that are Paleo-compliant and those that are not, then start by swapping out all the processed foods in your home for whole foods including lean meats like chicken or fish. Add nuts and green leafy vegetables to your stable meals. Here's a sample list of Paleo foods:

Meats

  • Beef
  • Pork
  • Lamb
  • Chicken
  • Turkey
  • Duck
  • Veal

Fish and Seafood:

  • Salmon
  • Trout
  • Mackerel
  • Sardines
  • Shellfish (shrimp, crab, lobster)
  • Tuna
  • Cod
  • Haddock

Eggs:

  • Chicken
  • Duck
  • Quail

Vegetables:

  • Broccoli
  • Spinach
  • Kale
  • Brussels sprouts
  • Peppers
  • Onions
  • Carrots
  • Zucchini
  • Asparagus
  • Cauliflower

Fruits:

  • Apples
  • Oranges
  • Bananas
  • Berries (strawberries, blueberries, raspberries)
  • Melons
  • Peaches
  • Pears
  • Plums
  • Pineapple
  • Grapes

Nuts and Seeds:

  • Almonds
  • Walnuts
  • Macadamia nuts
  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Flaxseeds

Healthy Fats and Oils:

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Ghee (clarified butter)

Tubers:

  • Sweet potatoes
  • Yams
  • Beets
  • Turnips

Others:

  • Avocado
  • Coconut (milk, cream, flour)
  • Olives
  • Herbal teas
  • Honey and maple syrup (in moderation)
  • Dark chocolate (70% or higher, in moderation)

Herbs and Spices:

  • Basil
  • Oregano
  • Thyme
  • Rosemary
  • Cinnamon
  • Turmeric
  • Garlic
  • Ginger

Week 2

Plyometric Training

Increase the reps of the Plyo exercises you are doing and try some of the harder movements such as tuck jumps and clapping press-ups. Aim to stick to three sessions per week.

Paleo Diet

Ensure you’ve removed all the processed, grains and dairy food. Look up Paleo recipes for ideas of meals and snacks.

Week 3

Plyometric Training

Start to mix multiple Plyo exercises into single sessions. Focus on your form and and safe landing to avoid injuries.

Paleo Diet

Plan your meals. Check you have the right macro amounts for your training goals. Establish which Paleo meals you like the most and create a routine of cooking the paleo meals you like.

Week 4

Plyometric Training

Continue to increase the rep range of each movement, focus on mastering 2-3 Plyo exercises per session. And continue eating Paleo.

Related: I Lost 20 Pounds With These 5 Hacks

4. Benefits of Combining Plyometric Training with the Paleo Diet

shutterstock 2325600713Shutterstock

Enhanced Weight Loss

Both plyometrics and the Paleo diet are effective for burning calories and reducing body fat.

Increased Muscle Strength and Tone

Plyometrics improve muscle strength, while the high protein content in the Paleo diet supports your muscle repair and growth.

Improved Cardio Health

Plyo exercises boost heart rate and improve heart health, aided by the Paleo diet's reduction in processed foods.

💪🔥Body Booster: By cutting out processed foods, you’ll not only look better, you’ll feel much better and won’t suffer the highs and lows in energy spikes.

Jim Richard is a Certified Personal Trainer, Fitness Blogger and online Wellness Coach at jimmyjrichard.com

More For You

Fitness woman doing lunges exercises.
Shutterstock
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.

Want to achieve your dream body? My go-to suggestion for quickly reducing body fat, increasing muscularity and improving your overall feeling of wellness is a hybrid of Plyometric Training and a Paleolithic Diet. I know if which I speak: My experience in fitness spans over two decades, including a dedication of over a decade to CrossFit, five years deeply involved in HYROX, and participation in various obstacle races like Spartan and Nuclear, along with powerlifting, Olympic Lifting, and kickboxing. With extensive experience as a trainer, for the past five years, I have been providing elite fitness training strategies to specialist police units. And here's the plan that works for them and will work for you.


1. The Basics of Plyometric Training

Muscular,Athletic,Fit,Man,squats,fitness,workout,exerciseShutterstock

These are movements where you perform maximum effort over a quick duration. The exercises look simple but quickly exhaust you. Plyo exercises include: Jumping squats, jumping lunges, get-ups and explosive/clapping press-ups. The movements require rapid stretching and contracting of your muscles and as a result improve speed, strength and agility.

Plyo movements are great for improving your athletic ability, increasing coordination and improving your heart health. They predominantly target your fast twitch fibers for a boost in explosive strength.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

2. The Basics of a Paleo Diet

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

The main principle of a Paleo Diet is that it copies the way our ancient ancestors used to eat, focusing on whole, unprocessed foods. The main foods you eat are lean meats, fish, fruit (In small amounts due to the fructose), vegetables, nuts, and seeds. The foods you avoid are grains, dairy, and processed foods. Paleo is high in protein, which makes you feel full after eating and don’t suffer cravings for sugary food, caused by eating high-GI foods. The diet has many benefits including weight loss, improved blood pressure, improved cholesterol levels, and reduced inflammation. By cutting out processed foods, you’ll not only look better, you’ll feel much better and won’t suffer the highs and lows in energy spikes caused by sugary/processed food.

3. The 4-Week Plyo/Paleo Guide

,Girl,Jumping,,,Boxes,,Cross-training,Gym, box, jumpsShutterstock

Week 1

Plyometric Training

Start by introducing basic plyometric exercises into your routine. Exercises like squat jumps and box jumps three times a week. Start with two sets of 10 reps each and gradually increase as your body adapts. Always ensure you are fully warmed up before attempting Plyo movements.

Paleo Diet

Eat foods that are Paleo-compliant and those that are not, then start by swapping out all the processed foods in your home for whole foods including lean meats like chicken or fish. Add nuts and green leafy vegetables to your stable meals. Here's a sample list of Paleo foods:

Meats

  • Beef
  • Pork
  • Lamb
  • Chicken
  • Turkey
  • Duck
  • Veal

Fish and Seafood:

  • Salmon
  • Trout
  • Mackerel
  • Sardines
  • Shellfish (shrimp, crab, lobster)
  • Tuna
  • Cod
  • Haddock

Eggs:

  • Chicken
  • Duck
  • Quail

Vegetables:

  • Broccoli
  • Spinach
  • Kale
  • Brussels sprouts
  • Peppers
  • Onions
  • Carrots
  • Zucchini
  • Asparagus
  • Cauliflower

Fruits:

  • Apples
  • Oranges
  • Bananas
  • Berries (strawberries, blueberries, raspberries)
  • Melons
  • Peaches
  • Pears
  • Plums
  • Pineapple
  • Grapes

Nuts and Seeds:

  • Almonds
  • Walnuts
  • Macadamia nuts
  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Flaxseeds

Healthy Fats and Oils:

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Ghee (clarified butter)

Tubers:

  • Sweet potatoes
  • Yams
  • Beets
  • Turnips

Others:

  • Avocado
  • Coconut (milk, cream, flour)
  • Olives
  • Herbal teas
  • Honey and maple syrup (in moderation)
  • Dark chocolate (70% or higher, in moderation)

Herbs and Spices:

  • Basil
  • Oregano
  • Thyme
  • Rosemary
  • Cinnamon
  • Turmeric
  • Garlic
  • Ginger

Week 2

Plyometric Training

Increase the reps of the Plyo exercises you are doing and try some of the harder movements such as tuck jumps and clapping press-ups. Aim to stick to three sessions per week.

Paleo Diet

Ensure you’ve removed all the processed, grains and dairy food. Look up Paleo recipes for ideas of meals and snacks.

Week 3

Plyometric Training

Start to mix multiple Plyo exercises into single sessions. Focus on your form and and safe landing to avoid injuries.

Paleo Diet

Plan your meals. Check you have the right macro amounts for your training goals. Establish which Paleo meals you like the most and create a routine of cooking the paleo meals you like.

Week 4

Plyometric Training

Continue to increase the rep range of each movement, focus on mastering 2-3 Plyo exercises per session. And continue eating Paleo.

Related: I Lost 20 Pounds With These 5 Hacks

4. Benefits of Combining Plyometric Training with the Paleo Diet

shutterstock 2325600713Shutterstock

Enhanced Weight Loss

Both plyometrics and the Paleo diet are effective for burning calories and reducing body fat.

Increased Muscle Strength and Tone

Plyometrics improve muscle strength, while the high protein content in the Paleo diet supports your muscle repair and growth.

Improved Cardio Health

Plyo exercises boost heart rate and improve heart health, aided by the Paleo diet's reduction in processed foods.

💪🔥Body Booster: By cutting out processed foods, you’ll not only look better, you’ll feel much better and won’t suffer the highs and lows in energy spikes.

Jim Richard is a Certified Personal Trainer, Fitness Blogger and online Wellness Coach at jimmyjrichard.com

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.

A new year, a new you! Are you hoping to make 2025 the year you achieve all of your weight loss goals? “Start now,” encourages one fitness guru. Kelsey Rose is a fitness trainer who has hundreds of thousands of followers on social media. In one of her first posts of the year, she reveals “how to transform your body in 2025” by doing three simple things. “Re-Align in 2025 — let’s make this your best year Yet! And I’m here to help,” she writes.


Join Her Program

Before she goes into detail, she explains that if “you’re ready to feel your strongest, leanest, and most confident self,” you should consider joining her 7-Day Power Reset (Jan 6th) followed by an 8-week re-align program (Jan 13th). “We’re focusing on strength, Pilates, and nutrition to help you hit your goals. Here’s exactly how we’re making it happen step by step,” she writes in her post.

Mix Strength Training and Pilates

First, mix strength with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Then, Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Nail Your Nutrition

And last but not least, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says.

Her Program Is Sustainable

“This January, our challenges will guide you every step of the way with tailored workouts, mindfulness routines, and recipes designed to make these habits sustainable and fun. Don’t wait to start—your future self will thank you! Xx,” she concludes.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

You Can Also Try Her 15-Minute Workout

In another post, she unveils her 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.

It Helps Burn Fat, Increase Endurance, and Rev Metabolism

“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.

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.

RELATED: Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Do It After Your Regular Workout

Do it after your regular workout, she recommends. “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. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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.

Getting into shape in time for summer – less than three months away – might seem unrealistic. However, according to a fitness pro and Instagram influencer, it’s actually quite simple. Maia Henry, aka Move with Maia, is famous for sharing everything from diet tips to workouts with her hundreds of thousands of followers. In a recent post, she breaks down a few simple ways you can achieve your “dream body by summer.”


Strength Training, 3X Per Week

First, she says to start by strength training three days a week. 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

Pilates, 2X Per Week

A young woman in sportswear does Pilates on a reformer, lifting her leg up.Side view.Pilates, a pilates reformer class.Healthy Lifestyle Concept.High quality photoShutterstock

Next, she recommends doing Pilates two days a week. Why is Pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health. It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Related: 3 Easy Ways to Cut Out Sugar, According to Expert

15-3-15 Treadmill Workout, 5X Per Week

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Now, it’s time for cardio. Get on the treadmill five times a week and do a 15-3-15 – walking for 15 minutes at a 15 incline and speed of 3, encourages Maia.

Stay in a Caloric Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

When it comes to diet, it’s simple: Maintain a caloric deficit diet, she says. Also, “no sweets after 8.” A caloric deficit simply means that in order to lose weight, you need to burn more calories than you consume. To determine your needs, use a calorie calculator.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Hydration Plus No Booze

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Finally, hydration is key, she says. She recommends drinking a gallon of water per day. And, when it comes to booze, only one day of drinking alcohol per week. While exact hydration needs depend on everything from activity level to height and weight, the U.S. National Academies of Sciences, Engineering, and Medicine estimates that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters).

💪🔥Body Booster: If you want to burn more fat by walking and aren’t a fan of speed walking, up your incline and decrease the speed – you will burn just as much, if not more, fat by walking on an incline that speed walking on a flat surface.

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.

Shyann Walker (@lifeOfShy) is a YouTuber and social media influencer who regularly shares about weight and fat loss. In a recent viral video, she reveals her strategy for getting her dream body in just a month. “If you're like me and you have been very inconsistent, especially with your fitness,” she says. I know I wasn't the only one who set my own personal fitness goals, and I feel like I dropped the ball. I'm going to share with you exactly what needs to be done in order to get back on track and reach your goals in 30 days,” she says. “I'm gonna be sharing with you the three simple, small, teeny, tiny, tiny, tiny little things that I'm gonna be doing in order to get my dream body. Your dream body may look different from my dream body,” she says, admitting she has been every shape and size. “Right, no, I am 150 pounds. My smallest was 130 or 135.”


At Her Smallest, She Wasn’t Happy

She says that when she was at her smallest, she still wasn’t happy. “I wanted to be lean. I wanted a flat stomach, but I was not happy. The mistake that I made was I was overworking my body and not eating enough,” she says. “Right now, my ultimate goal is just to keep as much muscle as I can and lose fat, especially in my midsection. But my lower body is perfect for me. Like my butt.”

Get in Alignment with Your Goals

She starts sharing “what you need to do to lose fat and either build or keep as much muscle as possible” before getting started with the first tip. “You have to get in alignment with your specific goals. Whatever that looks like for you, your nutrition needs to align with your goals. That is the bottom line.”

Step 1: Make Nutrition Your Top Priority

She admits that she is “a foodie” and loves to eat. “I love to cook, and I just love good food and a good meal. But to me, when my goal was to lose fat, I was eating less. Obviously, if you want to lose fat, you have to eat less or move your body more. There's no getting around that. And I was doing both. I was eating less, and I was moving so much. I think I was averaging about 15,000 steps a day, but my protein was not there. For example, I would only eat once or twice a day. I would skip meals because I just wanted to get there so, so, so quickly. Right now, nutrition trumps everything. Like nutrition is my number one priority right now, and I'm kind of shaking myself out of this eating every single day.”

Write Down What Your Goal Is and What You Are Eating to Get There

The first thing that you're gonna do is write down exactly what your goal is and what you're going to be eating to get there. Since her goal is “to keep as much muscle as possible and lose fat,” she explains that she needs to get 140 grams of protein every single day, regardless. “My protein trumps everything,” she says.

RELATED: Mom of 4 Reveals Fat-Blasting Hacks That Helped Her Avoid Tummy Tuck Surgery

Make Protein a Priority, But Allow Yourself to Eat Carbs

She starts the day with a protein shake with two scoops of protein powder, “a huge, huge, huge salad with my choice of protein” topped with 25 grams of protein. “For dinner, my meal of choice, I love carbs. I'm not going to get rid of carbs,” she says. However, she knows she will end up binge eating. “For breakfast and lunch, I don't have to do carbs because that gives me something to look forward to towards dinner, and this is what works for me. I love potato fries,” she says. “I love it, and I'm not gonna deprive myself of that.” Other carbs she likes are sweet potatoes and bread. “That last meal will have my carbs and that way, I'm not setting myself up to be so restrictive to the point where I hate my life, I hate my diet, and I just hate the process.”

Step 2: Train Intentionally

Step number two is training intentionally. “I feel like it's so obvious, but I think that people overcomplicate it to the point where it doesn't work,” she says. “It really did help me because I was training my lower body so hard and so heavy that I was taking two to three rest days in between. That helps with glute growth. But that doesn't help me if I want to lose fat. Not working out for that period of time is really hurtful to my progress. But it helped in the sense that my legs got so much bigger, my butt got so much bigger.”

RELATED: Fitness Coach Reveals 3 Must Do Changes to Burn Fat Every Day

To Lose Weight, She Needed to Amp Up Her Cardio

For her specific goals of weight loss, “I need to put my cardio on the same level as my strength training. For strength training, I think I can get away with four times a week. Cardio, I need to get my cardio every single day.” What works best for her “is to get a step goal,” she says. “My step goal is 12,000 steps. I always try to go a little bit over what the minimum is. That way I know that I'm doing more than what's required. And then on the days where I only get 10,000, I'm still doing what's required of me.”

Make It Work for Your Lifestyle

“You have to make it ideal for your lifestyle. I will never give up weight training or weightlifting unless I have to. I love lifting weights, and I love building muscle. I love how it makes me look so cardio, and that is gonna go hand in hand. If I'm doing 30 minutes of cardio, it'll be 30 minutes of weight training. And that won’t be the StairMaster for me because getting my steps in is easier. I can literally do that walking at work,” she says.

Stay Consistent

Most importantly, “stay consistent with it and make it a priority,’ she says. It's a non-negotiable. I was not doing that a couple of weeks ago. It was just like, you know if I can make it, I can make it. I got too much going on. No, my health is my number one priority,” she says. “Therefore, master your plate and your nutrition, and every single day, move your body at least seven days straight.”

RELATED: This Fitness Expert Lost Weight and Got Shredded in 60 Days With 3 Must-Follow Rules

Step 3: Do Not Spend Rest Days on the Couch

Number three? “This was a game changer for me, and I'm a hundred percent sure it will be a game changer this time around. My rest and recovery days will not be spent on the couch laying slumping the day away,” she says. “That is where so many people don't take into consideration active recovery when you have these specific and huge goals.” Instead of laying on the couch, go for a walk, “even if it's just a 15 to 20-minute walk,” or a bike ride. “I don't know if I was the only person who was taking my rest days a little too literally and meaning like I can't move my body, but that was not good for me.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Emily Skye’s abs are on fire! In a new social media post, the fitness influencer and trainer, who boasts over 2.7 million Instagram followers, shares three easy moves that you can do at home to build up your backside. “3 MUST DO BOOTY EXERCISES!” she captioned the Instagram video. “If your butt ain’t sweaty, you ain’t training hard enough.” Here are the exact exercises she does – and some of the other go-to diet and fitness tips that keep her in shape.


Here Are the Three Exercises to Build Your Glute

Emily_Skye_emilyskyefit2emilyskyefit/Instagram

In the video, she demonstrated three exercises that can be done with light weights or no weights.

  1. Deadlift
  2. Bulgarian split squat
  3. Hip thrust with pause

Exercise Almost Every Single Day

Emily_Skye_emilyskyefit3emilyskyefit/Instagram

If you want a body like Emily’s, plan on working out almost every day. In an Instagram post she reveals that 5-6 workouts per week are a must. “Some people might think my progress is due to my genetics,” she wrote, “but I can tell you it's got a LOT to do with hard work and consistency,” she continued. Sometimes she even works out at midnight.

RELATED: I Lost 20 Pounds and Got in the Best Shape of My Life Without Starving Myself

Do High Intensity Interval Training (HIIT)

Emily_Skye_emilyskyefit5emilyskyefit/Instagram

Skye advocates HIIT workouts. “You can’t spot reduce,” she told People. “Work your whole body doing high-intensity interval training workouts and weights. A lot of women neglect [weight training] because they have this fear that weights will make them bulky, but it’s actually really good for getting that toned look. Plus it burns fat,” she added. “You’ve got fat that sits on top of the muscle, so if you work the muscle and get it nice and toned, once you remove the fat you’re left with long, lean, toned muscles.” There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

Amp Up Your Protein Intake

Sock eyed salmon with green beans and lemonShutterstock

Emily encourages eating protein to burn fat. Each of her meals is very protein-centric. For breakfast she has an egg, spinach and halloumi wrap, followed by a tuna, kale, sweet potato and avocado salad at lunch. “I usually aim to include protein at breakfast, like eggs and dairy, which also have a range of important minerals,” she told NW Magazine. “A savory breakfast means I can throw in some vegetables, plus wholegrain carbs for slow-release energy.” She also loves fish. “I try to include fish a few times a week for lean protein and important omega-3 fats. I add some pumpkin and sesame seeds for extra mineral, protein and healthy fats,” she added.

RELATED: 6 Ways to Increase Your Fiber Intake and Avoid the Bloat, Says Nutritionist

Try “Intuitive Eating”

Emily_Skye_emilyskyefit4emilyskyefit/Instagram

It’s all about balance, says Sky. "I like intuitive eating and to allow myself one or two treat meals a week. It does depend on what's happening though. If I have a photoshoot or something coming up, I'm a bit more strict with myself because I know I have a goal to achieve, but generally, I allow a couple of treats. My favorite 'treat' foods are chips and chocolate,” she told Women's Best.

💪🔥Body Booster: If you want to build your glutes, make sure you are eating enough protein to sustain muscle growth. Most experts recommend about 30 grams of protein per meal.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
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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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

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Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
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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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

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With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

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Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

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Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
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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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

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Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

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“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

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Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.