Kim Kardashian’s Bodybuilder Trainer Mel Alcantara Reveals Tricks to “Being Less Muscular”

You might have heard that certain workouts are the magic bullet for weight loss – but this isn’t the case, according to one expert. Alexia Degremont is a health and mindset coach “scientifically trained with European ease, helping you burn fat with true nutrition, not restriction,” she writes in her social media bio. In a new Instagram post, she does a little truth-busting, claiming that the highly hyped 12-3-30 workout isn’t the end-all-be-all of fat loss. “They’re lying! Incline walking won’t magically make you lose weight, burn fat, and reduce ‘bulkiness,’” she writes. Here is why – and also why switching from weights to Pilates isn’t the answer either.

She Claims That All It Does Is Increase Heartrate and Stimulate Quads and Calves

“I know there’s so much hype around the 12:3:30 workout,” she says in her post. The 12-30-30 workout involves walking on a 12 percent incline and 3 mph speed for 30 minutes. According to Alexia, all an incline walk does is “get your heart rate up faster and train and stimulate your quads and calves a lot,” she writes.

A Lot of Times Your Heartrate Goes Higher Than Needed

“Don’t get me wrong, low-intensity steady-state cardio is amazing for fat loss, and working out your legs is too!” she continues. “But most of the time, your heart rate actually goes higher than needed, bringing you into the fitness cardio zone – which burns carbohydrates (& calories), but not fat.”

It Won’t Lean or Tone Your Legs

According to the expert, “stimulating the exact muscles you want to shrink and already use all the time in everyday life isn’t going to give you slimmer legs,” she adds. “Fact is – no matter if you use your body weight, heavy weights, or an incline walk, enough stimulus on the muscle will grow your muscle, not lean it out or get toned!!”

Here Is What You Should Do Instead

“If you want to feel & look leaner, more confident in your body, and just slimmer, you need to:

1. First, reduce the amount of stimulus on the muscles you want to lean out,
2. Focus on fat burning with cardio & nutrition,
3. Then, re-introduce resistance training that prioritizes muscle tone, strength & health without gaining size.”

Switching From Weights to Pilates Won’t Lean You Out Either

In another post, she maintains that switching from weights to Pilates isn’t going to help you lean out. “Last week, I shared the workout routine I followed to go from bulky to lean in 3 months on my feed. After 2 years of working out, I was sick of feeling puffy, sore, exhausted, and honestly ‘bulky’…,” she writes in the post.

She Worked Out Hard and Followed a Strict Diet

She continues to explain that for nearly a year, she worked out hard and followed a strict diet. “I had gained 12 lbs of muscle and fat in the span of 9 months despite working out consistently and intensely (Isn’t that what’s required?) and eating ‘clean’ and trying to stay ‘in a calorie deficit’ (Shouldn’t that be enough to reach your best body!).” she writes.

She Transitioned From Weights to Pilates and Yoga

She then “decided to ditch lifting weights, HIIT, running, and only stuck to Pilates and yoga for a few months… to see if ‘reducing stress and lowering cortisol’ would lead to better results,” she writes. It worked – but not for long. “And – I lost the weight! I de-bulked! And I felt like myself again! But... it didn’t last.”

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

She Lost Weight, But Also Muscle Tone

“While I lost weight and size, I also lost muscle tone, strength, and fitness, and I needed to be so strict with my diet, making sure I wasn’t eating too much, in order to maintain this lower weight, whenever I would indulge I would immediately notice negative changes! While I liked the visual, This didn’t feel sustainable or healthy either,” she continues.

You Have to Optimize Your Metabolism for Fat Loss

“If you’ve been there, you’ve asked yourself: ‘What am I supposed to do then!’ To get lean and stay lean and toned, I realized (and learned) that you have to optimize your metabolism for fat loss – And that requires building and maintaining lean muscle! And ‘Pilates’ or yoga alone – which are programmed for mobility and control, not muscle growth or tone – isn’t going to do that… When I finally understood what it takes to create real muscle tone without growing the size of my muscles, everything changed,” she says.

RELATED: Woman Reveals 3 Simple Ways She Built Her Dream Body in 30 Days

She Worked Out Less and Was Able to Eat More

“I was able to work out only a few times a week – seeing my body get leaner & toned every week,” she says. “I was able to eat more, which, as a real foodie, is a Win! But it's also just a lot more sustainable. I felt confident wearing crop tops & shorts because I wasn’t just “skinny.” I was toned! I wish I could tell you the Pilates craze is the cure to it all, But it isn’t. You’ll need the science & skills to prioritize muscle tone without gaining size through your workouts and nutrition.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Having children and getting older is no excuse when it comes to fitness. Becky Greenan, a 37-year-old mother of two, is living, breathing proof that you can get into the best shape of your life after having kids. The fitness trainer and influencer has built up a following of nearly one million on Instagram, sharing effective, at-home workouts.

This week she dropped a new one that will change your body. “Upper & Core that will hit every muscle in your upper body with just 5 exercises,” she writes in the caption. Find out how to do the workout and see her amazing 10-year transformation on The Body Network.

Here Is the Workout

“I’m holding 10lbs and 5lbs,” she notes, suggesting 12 reps per exercise and 3 to 4 total sets.

1. Lean backs with front raise
2. Skull crusher with alt. leg raise
3. Alt. curl into press
4. Kneeling lateral raises
5. Push up into superman

Her 10-year Transformation Is Shocking

Becky also shared a shocking transformation photo on Instagram this week, “ 27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies.

Related: I Lost 75 Pounds While Jumping Rope and Push Ups

Be Consistent, She Says

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What is one of the secrets behind her transformation? “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she says.

For Building Muscle, Lift Weights, Not Cardio

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“If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out.

Her Workouts Can Be Done with Resistance Bands and Dumbbells

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She adds that the majority of workouts on her fitness app only require resistance bands and dumbbells, and can be done at home. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Here Is What She Eats in a Day

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As for diet, Becky consumes “2000ish calories and 120ish protein,” per day. “Full day of meals on a rest day for this 37 year old mama of 2. Each meal contains carbs, protein and fats. I did an estimate of my calories and protein intake for you all. I usually eat more on lifting days because I’m hungrier,” she writes in a post.

1. 2 eggs, 2 egg whites and feta toast with butter

   400 calories / 25 protein

2. Apple with peanut butter, protein shake

   450 calories / 35 protein

3. Chicken thigh and leg, sweet potato and broccoli

   450 calories / 45 protein

4. Bun with turkey, and orange

   350 calories / 15 grams protein

5. Cucumber salad and cookies

   400 calories

💪🔥Body Booster: For a successful transformation, be consistent. Never give up on yourself and keep going.

Krissy Cela is making a case for weightlifting – showing off her tiny waist. In a new social media post the fitness influencer and co-founder of EvolveYou draws attention to her chiseled midsection and reveals the workout responsible for it. “I understand fitness trends come and go… I get you’ve been told by many people on viral videos to stop lifting heavy because it’s not feminine and maybe you’ve even been told the gym isn’t a fashion show,” she writes. “Hate to break it to you but if you want longevity in your health lifting weights is important, sure it gives you muscles but it’s beneficial for your overall health! And not to mention what it does for your mind.” Her followers went wild. “Yes, preach it girl! Break those stereotypes. Because who says lifting can't be both empowering and fashionable, right? 🔥” commented fellow fitness influencer Alexia Clark. “You look so damn good🔥🔥🔥” added Victoria Loza. What is the exact workout responsible for Krissy’s amazing body and what other health habits keep her fit? Here is everything you need to know.

This Is Her Workout

Here is her strength training workout:

✅ bent over rows

✅ single arm rows

✅ Latt pull down

✅ closed grip pull down

✅ flies (didn’t record forgot)

✅ curls for the girls

Early Riser

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Krissy is an early riserI tend to wake up at around half five or six. The reason I wake up so early, it sounds ridiculous, but it helps me do everything I need to do for myself before I can give myself to everybody else. I have this concept where it's all fair and well doing things for the people we love, but if we're not taking some time out for ourselves, to check in or be productive, we'll constantly feel bottom of the list. So I wake up, half five or six o'clock,” she told Closer.

Related: I Lost 40 Pounds By Eating These 8 Foods

Coffee, Preworkout, Supplements

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“The first thing I do is brush my teeth and get ready for the gym. Don't think twice, I just put my workout gear on,” Krissy says about her morning routine. “Then I'll drink my coffee or have my pre-workout.” She “loves” the pre-workout drink, “because I'm a caffeine addict,” she confesses. Probiotic pills help her digestion and hormones. “I have also started using collagen in my coffee now, it really helps me kickstart my day,” she adds.

Moving Her Body

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“Firstly, moving my body is a big big thing. I have to always move my body,” Krissy revealed. “I'm either working out in my little home gym or I am going to the gym and I'll train for one hour, tops.”

Protein Shakes

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“So for me, every single day I have protein shakes, it's just convenient. It's a great way for me to up my protein intake, but it's something I don't rely on. Food is key. Protein shakes are a step up from what you already have, so if you don't have a healthy diet or consistent training routine, then you can't expect it to do what it's supposed to do,” she adds to Closer.

Related: Tone Your Body in Less Than 20 Minutes With This Beginner Routine

Her Body Changes

Krissy recently shared side-by-sider of her “leaner” body in May 2023 and now, revealing she is “SO much happier now” even though she weighs more. “I’m learning more and more that when you might not be as consistent with your journey or when you’ve taken a break it does NOT mean you have ‘fallen off’ or that you need to ‘get back on track’ I used to think this way all the time and now I realise I’ve always been on track, it’s just my track is taking me on a new journey that’s all,” she continues in the post. “I still love moving, I love lifting, I love cooking meals and eating well. I may not have as viable abs or be as lean but I’m soooo much happier, have so much more longevity and honestly I just feel good. Not to mention what my body has been through to even stand strong today. So here is your reminder that during your journey your body will fluctuate, your routine will change and your body will look different so embrace it, keep moving, keep showing up and just take your time with it all! No rush it’s about doing this thing called fitness forever not a quick fix. Just enjoy life and I promise you visible abs does not always equal health and happiness.”

💪🔥Body Booster: Strength and weight training will not make you “big” if you do the right exercises and fuel your body with lean and healthy food.

Charlotte Lamb is showing off her six-pack – in her two-piece workout gear. In a new social media post, the fitness trainer and influencer flaunts her flat abs in an exercise set while revealing the number one secret to building lean muscle. “POV: I want to build my abs, be strong & fast,” she writes across the Instagram video. What is her secret and some of her other best advice for burning fat and building muscle? Here is everything you need to know about her approach to diet and exercise.

Focus on Performance, She Says

“When you stop focusing on aesthetic goals and shift your focus towards performance goals, your aesthetic goals will follow,” she writes in the Instagram video, going on to reveal the “absolute facts” of building muscles.

Her Top Tip for Building Muscle? Eat in a Calorie Surplus

“Remember you are NEVER going to build muscle to get stronger and powerful if you are continuously eating in a calorie deficit,” she says, revealing her number one tip. “So many people underestimate the amount of food they need to build their physiques and perform at their absolute best. Low calories, no carbs = no results. Maintenance or slight surplus, carbs, fats & protein = results.”

CrossFit

“I am very into strength and general fitness. CrossFit style training is a favorite of mine as it hits all areas,” she told Sundried. CrossFit is a form of high-intensity interval training (HIIT) that focuses on improving strength, endurance, and body composition. However, it can result in injury if not done properly. The involvement of well-educated coaches decreases the injury rate.

Gluten-Free Diet

When it comes to diet, Charlotte follows a nutrition plan due toher coeliac disease. “I was diagnosed with coeliac 5 years ago which has played a huge part in my health and ensuring I get the correct nutrients daily. I have an amazing dietitian who has helped me along my coeliac journey and gives me great tips for following a gluten-free diet. My favourite food is gluten free oats and almond butter,” she says.

Her Advice for Fitness

Charlotte offers three pieces of advice. “Believe in yourself, anything is possible if you set your mind to it,” she says. “Push your body to try new things, you may find you're stronger in some areas than others. This is where you can set challenges and goals to improve and accomplish new things,” she adds. “Trying is better than not trying at all. Have fun, you're doing this for you, make it your own!”

RELATED:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Her All-Time Favorite Workout

If she could only do one workout for the rest of her life, it would be ENOM. She recommends doing 6 rounds of this set and resting.

• 8 Squat clean thrusters
• 8 Chin-ups
• 16 Lunges
• 8 Push-ups with renegade row
• 16 Box jumps
• 16 KB swings

Eating Up to 3,000 Calories Per Day

Charlotte eats “to fuel and maintain energy as a gym girl,” she revealed in a post. “I don’t cut or bulk as it states in my bio; I eat for performance goals, train like an athlete, with enjoyment, and allow food freedom. My diet sits between 2,800 - 3,000 calories per day, depending on energy levels. This is what works for me and my body.”

Swimming

On “active rest days,” Charlotte enjoys swimming. “I spent years competing at national standard as a swimmer, and I finally decided to get back in the water once a week and include it as an active rest day. Feels so good to be back within my roots,” she writes in an Instagram post. “Swimming is great for cardiovascular health and joints, lowers blood pressure, is great for rehabbing injuries, and leaves those positive endorphins flowing. If you do choose to have an active rest day, all I would say is to ensure you are eating enough to restore energy levels and replenish glycogen stores.”

RELATED:I'm a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Her Advice for Women

She recently shared female-specific advice:

1. "Girls workout anyway you want & never be afraid to try something new.
2. Creatine won’t make you bloat, it builds lean muscle mass & improves strength! Take it!
3. Fats are so important for hormonal health so make sure you’re not restricting them and never remove a food group!
4. Friendships come and go due to passions & dreams changing, some will stand by you and some won’t, but that’s ok, I have built solid friendships in my 30s so this is your reminder to never be afraid to make new friends who share the same dream and passion as you.
5. WELL muscles are s*xy 💋🚀."

Exercise for Your Kids

Charlotte’s ultimate motivation to sweat? “I workout for many reasons but this one sits right near the top. One day your children will teach exactly what you taught them. Show them the importance of a strong body and strong mind, guide them with love and share the passion towards achieving it,” she wrote in a post. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.