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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.

15 Tips for Building a Core of Steel

Here's how to specifically get your strongest core.

FACT CHECKED BY Christopher Roback
Fit and attractive young adult woman kneels down on the beach looks to her left with a big beaming happy smile.
Shutterstock
FACT CHECKED BY Christopher Roback

People often ask me how to get a solid core, and I know why: My degree is in kinesiology with an emphasis on anatomy. I continued my education in exercise physiology and health-related sciences. Not to mention, I have multiple certifications such as but not limited to:


  • Certified personal trainer
  • Certified performance enhancement specialist
  • Corrective Exercise Specialist
  • Certified Pilates instructor
  • I also worked in a physical therapy office for 15 years.
  • I also worked as a contracted injury prevention specialist for 2 large entertainment corporations.

But the real reason I get asked is that my clients want to look good and feel good, and believe it starts with abs or a flat belly, aka, in their minds, "the core."

Core health is often a misunderstood term. The most common misunderstanding is that the core is just the abdominal muscles. When a doctor tells a patient to strengthen their core, the assumption is sit-ups or crunches. Core stability and strength include the abdominals and the deeper intrinsic core muscles and the muscles of the back and the muscles that attach to the pelvis, including the glutes.

All the muscles in the trunk: Rectus abdominis, transverse abdominis, the erector spinae muscles, the multifidus muscles, the internal and external obliques, the glute complex, the latissimus dorsi. (Just to name a few because the list is incredibly long.)

You might get the following health issues with a weak core: general Fatigue, weakness, digestive issues, from a weak abdominal wall increased risk for injuries to the neck, shoulders, back, hips, and knees. balance issues also arise from a weak core, which leads to an increased risk of falling and thereby incurring injuries.

1. Start With Strength Training and Pilates

Pilates,Reformer,Bed,gym,exercise,workoutShutterstock

As stated before, increasing core health is not just doing sit-ups and crunches. Core health includes strengthening muscles in the glutes, the legs, the back, the deep intrinsic pelvic floor muscles, and the abdominals. There is not one specific exercise that is the magic cure for core strength.

That said, Pilates and strength training are some of the most effective ways to strengthen all of the muscles in the core.

Related: How to Lose 15 Pounds of Fat in 3 Weeks, According to Weight Loss Expert

2. Even Better, Find a Strength-Training-Based Pilates Class

Women doing pilates exercises lying on pilates workout machines while their trainer guides them. Two fitness women being trained by a pilates instructor.Shutterstock

Find a strength-training-based Pilates class. At Mantra, we focus on strengthening the entire body, as one complete functioning unit; this includes leg and glute exercises, upper body and arm strengthening. And of course, focused abdominal and core work.

3. Focus on the Muscles That Surround Your Spine

Fitness woman working out in gym doing exercise for back. Athletic girl doing lat pulldownShutterstock

Focusing on the muscles that surround the spine, while maintaining mobility and essential movements of the spine as a focus. This includes muscles that surround the trunk, both front and back body.

4. Don’t Forget About the Obliques

Millennial black couple doing lateral flexion exercise, working out together at home during coronavirus quarantine. Pretty young lady and her boyfriend making side bending pose, panoramaShutterstock

Don’t forget about the obliques, this group of muscles wraps from back to front, around the side body. This muscle group helps with movement such as lateral flexion, extension, and flexion of the spine and of course rotation.

5. Remember There's All Types of Movement

Asian woman in sportswear doing crunch on exercising mat as home workout training routine. Attractive girl engage in her pursuit of healthy lifestyle and fit body physique. VigorousShutterstock

Exercises for the core and obliques aren’t just done in one singular plane or motion; core exercises focus on all types of movement such as flexion (rounding of the spine), extension(think of arching the back), rotation (twisting the torso), lateral flexion (side bending) and hinging (bending at the hip line.) Front line core work such as crunches and sit-ups work, but also prone planking exercises. Incorporating these types of movements into your workout regime help solidify the core.

6. Plank in Proper Alignment

Working her core muscles to the max with some planks. Shot of a young woman doing a plank exercise at the gym.Shutterstock

Planking incorporates more muscles of the core, but must be done in proper alignment. Too often, improper planking can lead to shoulder pain and low back pain,

7. Work Your Legs

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

Core strength and stability also comes while working legs. The glutes attach at the pelvis area and then like train cars attach to lower leg muscles. Making sure the abdominal and pelvic floor muscles are engaged during lunging and squatting is essential to help maintain proper positioning. Split stance lunges can really tap into deep intrinsic pelvic floor stabilizing muscles, but they have to be engaged throughout the entire movement.

8. Brace Your Belly

Beautiful, healthy woman is so happy to see the results of exercising and training hard in the gym. She is looking down at her firm stomach and muscular abs.Shutterstock

While training upper body movements, remember to brace into the belly and maintain proper alignment into the spine. Even though the arm work is the focus, keeping the abdominals and core muscles active this will continue to strengthen the core. Proper spine alignment can also help strengthen the back muscles.

Related: The #1 Right Way to Lose Lower Stomach Fat

9. Target Appropriately

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

When doing core focused movements, it’s important to find the proper alignment and muscle utilization. When doing plank or crunches you want to make sure that the hip flexors aren’t over tightening and being the prime mover. We want to find the abdominal and core muscles and make them the prime target. We want to maintain proper lumbar spine alignment as well.

10. Tap Into Core Awareness

Overhead shot of muscular and fit young woman doing stretching workout exercise mat. Fitness female lying on mat with stretching her hands.Shutterstock

While doing movements that most people feel aren’t specifically targeted at the core, remember to tap into core awareness in order to help prevent injury and maximize the effectiveness of the exercise

11. Incorporate Balance Movements

Focused group training squats on half ball at fitness gymShutterstock

Incorporating balance movements, single leg movements, or movements done on an unstable surface can really bring awareness to core stability.

12. Breath Work is Essential

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Breath work while training is essential: Inhale to fill up the back of the lungs, and as you exhale the air empties lungs and the diaphragm engages, which then helps deepen core engagement and strengthening.

13. Engage Constantly

,Fit,Woman,In,Gym,happy,exercise,workout,smile,fitnessShutterstock

Always remember it’s not just engaging the muscles at the beginning of an exercise, but constantly throughout the entirety of the movement.

14. Focus on Mobility

Fit young woman working out outdoors in park on summer day, doing crescent lunge pose (anjaneyasana), Horse posture (ashva sanchalasana), stretching hip flexors and quadricepsShutterstock

Focus on mobility in the pelvis attachments and spine, Hip Flexor and hamstring stretches, glute stretches and rotational stretches. Maintaining mobility and strength in the spine and core really complement each other.

15. Shut Off Your Phone

Woman hand using is sliding to turn off the mobile phone to reduce power consumption. Technology and environment conceptShutterstock

Ineffective training is something we should all avoid. When choosing to participate in an exercise program, be present. Focus on alignment, breathing, and mind to muscle work. Shut off the phone and text messages, eliminate distractions and focus on making the most out of the time while you are working out.

Related: I Lost 40 Pounds in 5 Months with This Diet Trick

Pilates for Life!

Woman training pilates on the reformer bed. Reformer pilates studio machine for fitness workouts in gym. Fit, healthy and strong authentical body. Fitness conceptShutterstock

For me, it’s all about applying my Pilates principles to every day, life, and every type of exercise I choose to engage in.

No matter what exercise regime you choose to participate in, having proper posture, alignment, and core engagement is essential to not only preventing injuries, but decreasing the risk of injuries in everyday life.

Strength training-based Pilates is an excellent complement to any type of activity. For example, if you are a runner participating in a functional strength training-based Pilates class, it will enhance your running speed and times.

Paige Johnson is a fitness instructor at Mantra Fitness.

More For You

Fit and attractive young adult woman kneels down on the beach looks to her left with a big beaming happy smile.
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.

People often ask me how to get a solid core, and I know why: My degree is in kinesiology with an emphasis on anatomy. I continued my education in exercise physiology and health-related sciences. Not to mention, I have multiple certifications such as but not limited to:


  • Certified personal trainer
  • Certified performance enhancement specialist
  • Corrective Exercise Specialist
  • Certified Pilates instructor
  • I also worked in a physical therapy office for 15 years.
  • I also worked as a contracted injury prevention specialist for 2 large entertainment corporations.

But the real reason I get asked is that my clients want to look good and feel good, and believe it starts with abs or a flat belly, aka, in their minds, "the core."

Core health is often a misunderstood term. The most common misunderstanding is that the core is just the abdominal muscles. When a doctor tells a patient to strengthen their core, the assumption is sit-ups or crunches. Core stability and strength include the abdominals and the deeper intrinsic core muscles and the muscles of the back and the muscles that attach to the pelvis, including the glutes.

All the muscles in the trunk: Rectus abdominis, transverse abdominis, the erector spinae muscles, the multifidus muscles, the internal and external obliques, the glute complex, the latissimus dorsi. (Just to name a few because the list is incredibly long.)

You might get the following health issues with a weak core: general Fatigue, weakness, digestive issues, from a weak abdominal wall increased risk for injuries to the neck, shoulders, back, hips, and knees. balance issues also arise from a weak core, which leads to an increased risk of falling and thereby incurring injuries.

1. Start With Strength Training and Pilates

Pilates,Reformer,Bed,gym,exercise,workoutShutterstock

As stated before, increasing core health is not just doing sit-ups and crunches. Core health includes strengthening muscles in the glutes, the legs, the back, the deep intrinsic pelvic floor muscles, and the abdominals. There is not one specific exercise that is the magic cure for core strength.

That said, Pilates and strength training are some of the most effective ways to strengthen all of the muscles in the core.

Related: How to Lose 15 Pounds of Fat in 3 Weeks, According to Weight Loss Expert

2. Even Better, Find a Strength-Training-Based Pilates Class

Women doing pilates exercises lying on pilates workout machines while their trainer guides them. Two fitness women being trained by a pilates instructor.Shutterstock

Find a strength-training-based Pilates class. At Mantra, we focus on strengthening the entire body, as one complete functioning unit; this includes leg and glute exercises, upper body and arm strengthening. And of course, focused abdominal and core work.

3. Focus on the Muscles That Surround Your Spine

Fitness woman working out in gym doing exercise for back. Athletic girl doing lat pulldownShutterstock

Focusing on the muscles that surround the spine, while maintaining mobility and essential movements of the spine as a focus. This includes muscles that surround the trunk, both front and back body.

4. Don’t Forget About the Obliques

Millennial black couple doing lateral flexion exercise, working out together at home during coronavirus quarantine. Pretty young lady and her boyfriend making side bending pose, panoramaShutterstock

Don’t forget about the obliques, this group of muscles wraps from back to front, around the side body. This muscle group helps with movement such as lateral flexion, extension, and flexion of the spine and of course rotation.

5. Remember There's All Types of Movement

Asian woman in sportswear doing crunch on exercising mat as home workout training routine. Attractive girl engage in her pursuit of healthy lifestyle and fit body physique. VigorousShutterstock

Exercises for the core and obliques aren’t just done in one singular plane or motion; core exercises focus on all types of movement such as flexion (rounding of the spine), extension(think of arching the back), rotation (twisting the torso), lateral flexion (side bending) and hinging (bending at the hip line.) Front line core work such as crunches and sit-ups work, but also prone planking exercises. Incorporating these types of movements into your workout regime help solidify the core.

6. Plank in Proper Alignment

Working her core muscles to the max with some planks. Shot of a young woman doing a plank exercise at the gym.Shutterstock

Planking incorporates more muscles of the core, but must be done in proper alignment. Too often, improper planking can lead to shoulder pain and low back pain,

7. Work Your Legs

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

Core strength and stability also comes while working legs. The glutes attach at the pelvis area and then like train cars attach to lower leg muscles. Making sure the abdominal and pelvic floor muscles are engaged during lunging and squatting is essential to help maintain proper positioning. Split stance lunges can really tap into deep intrinsic pelvic floor stabilizing muscles, but they have to be engaged throughout the entire movement.

8. Brace Your Belly

Beautiful, healthy woman is so happy to see the results of exercising and training hard in the gym. She is looking down at her firm stomach and muscular abs.Shutterstock

While training upper body movements, remember to brace into the belly and maintain proper alignment into the spine. Even though the arm work is the focus, keeping the abdominals and core muscles active this will continue to strengthen the core. Proper spine alignment can also help strengthen the back muscles.

Related: The #1 Right Way to Lose Lower Stomach Fat

9. Target Appropriately

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

When doing core focused movements, it’s important to find the proper alignment and muscle utilization. When doing plank or crunches you want to make sure that the hip flexors aren’t over tightening and being the prime mover. We want to find the abdominal and core muscles and make them the prime target. We want to maintain proper lumbar spine alignment as well.

10. Tap Into Core Awareness

Overhead shot of muscular and fit young woman doing stretching workout exercise mat. Fitness female lying on mat with stretching her hands.Shutterstock

While doing movements that most people feel aren’t specifically targeted at the core, remember to tap into core awareness in order to help prevent injury and maximize the effectiveness of the exercise

11. Incorporate Balance Movements

Focused group training squats on half ball at fitness gymShutterstock

Incorporating balance movements, single leg movements, or movements done on an unstable surface can really bring awareness to core stability.

12. Breath Work is Essential

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Breath work while training is essential: Inhale to fill up the back of the lungs, and as you exhale the air empties lungs and the diaphragm engages, which then helps deepen core engagement and strengthening.

13. Engage Constantly

,Fit,Woman,In,Gym,happy,exercise,workout,smile,fitnessShutterstock

Always remember it’s not just engaging the muscles at the beginning of an exercise, but constantly throughout the entirety of the movement.

14. Focus on Mobility

Fit young woman working out outdoors in park on summer day, doing crescent lunge pose (anjaneyasana), Horse posture (ashva sanchalasana), stretching hip flexors and quadricepsShutterstock

Focus on mobility in the pelvis attachments and spine, Hip Flexor and hamstring stretches, glute stretches and rotational stretches. Maintaining mobility and strength in the spine and core really complement each other.

15. Shut Off Your Phone

Woman hand using is sliding to turn off the mobile phone to reduce power consumption. Technology and environment conceptShutterstock

Ineffective training is something we should all avoid. When choosing to participate in an exercise program, be present. Focus on alignment, breathing, and mind to muscle work. Shut off the phone and text messages, eliminate distractions and focus on making the most out of the time while you are working out.

Related: I Lost 40 Pounds in 5 Months with This Diet Trick

Pilates for Life!

Woman training pilates on the reformer bed. Reformer pilates studio machine for fitness workouts in gym. Fit, healthy and strong authentical body. Fitness conceptShutterstock

For me, it’s all about applying my Pilates principles to every day, life, and every type of exercise I choose to engage in.

No matter what exercise regime you choose to participate in, having proper posture, alignment, and core engagement is essential to not only preventing injuries, but decreasing the risk of injuries in everyday life.

Strength training-based Pilates is an excellent complement to any type of activity. For example, if you are a runner participating in a functional strength training-based Pilates class, it will enhance your running speed and times.

Paige Johnson is a fitness instructor at Mantra Fitness.

Triathlon swim bike run triathlete man training for ironman race concept. Three pictures composite of fitness athlete running, biking, and swimming in ocean. Professional cyclist, runner, swimmer.
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.

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

Happy,Fitness,Woman,Celebrating,His,Success,Over,Black,BackgroundShutterstock

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

Triathlon swimming man. Male triathlete swimmer running out of ocean finishing swim race. Fit man ending swimming sprinting determined out of water in professional triathlon suit training for ironman.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

,Workout.,Athletic,African,American,Guy,Doing,Deep,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 Squat

  1. The 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!)
  2. 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!
  3. ​Make sure you are comfortable going into a squat position before you put any load on your back for a back squat.
  4. 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!
  5. 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

Workout Exercise. Closeup Of Healthy Handsome Active Man With Fit Muscular Body Doing Push Ups Exercises. Sporty Athletic Male Exercising At Beach, Training Outdoor. Sports And Fitness ConceptShutterstock

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-Up

  1. Close-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.
  2. 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.
  3. Keep your core, lower back, legs, and glutes engaged and tight at the top and bottom of the movement.
  4. 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.
  5. 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

Full length profile shot of a young man stretching on an exercise mat isolated on white backgroundShutterstock

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

  1. Make sure your lower back is genuinely engaging with the floor. It should stay in contact with the ground.
  2. Lift shoulders off the ground, then lift legs off the ground and keep them bent at a 90-degree angle.
  3. 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.
  4. 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.
  5. 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

Blonde young woman give up workout in gym, fail.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.

  1. 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.
  2. 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.
  3. 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.
  4. 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

Jen_Rulon1coachjenrulon/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.

Strong woman and man holding heavy barbells in gym. Horizontal indoors shot
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 some strength-building secrets? Ask me. I've been a fitness coach for over five years, first getting certified through the National Academy of sports medicine as a personal trainer, and then I did their corrective exercise specialist program. I wanted to get more into the strength and performance side of coaching, so I then earned my CSCS from the National Strength and Conditioning Association. My focus has been on helping novice and intermediate fitness clients build foundational levels of strength through proper biomechanical movement patterns, progressive overload, and appropriate periodization.


For the average person, getting stronger using safe and well-structured exercise programs is virtually 100% upside, minus the time and effort required to stick with a program.

Aside from the obvious benefit of being able to lift heavier objects and have better endurance when performing day-to-day tasks, strength training with exercises like squats, deadlifts, overhead presses, and other compound movements improves mobility, bone density, metabolism, and a wide range of health markers associated with longevity, health span, and an overall improved quality of life.

For individuals interested in developing a more muscular appearance, strength training has the benefit of increasing muscle mass as well with the degree of increase varying depending on the exact resistance and program design.

Overall, however, beginner and intermediate clients generally see strength improvements, muscle improvements, and health improvements from strength training.

Related: I’m a Nutritionist And Here Is Why You Should Be Eating More Sourdough Bread

The Top Secret to Strength Building

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

The top secret for strength building is consistency, which is by far the most important factor when it comes to getting results.

Focus less on the intensity and duration of every single workout and focus more on consistently hitting the gym two to three times a week for an extended period of time, or theoretically your entire life as fitness is always an ongoing process.

Start Light With Higher Reps

Athlete making effort to do last sit-upShutterstock

Use a weight that allows good form for 15 repetitions and stick with that for 4-8 weeks.

Focus on These Movements

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

Focus mostly, if not entirely on compound movements like squats, deadlifts, pull ups, overhead presses, and chest presses.

Use free weights

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

Uee free weights like barbells, dumbbells, and kettlebells for 80 percent of your training. Machines are okay, but they are not as beneficial as free weights because they require less stabilization.

Eat these Essentials

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

Eat protein and carbohydrates. Most people focus on protein, but you need carbs to fuel your workouts.

Don't Forget Rest Days

Bare legs in running shoes preparing to exercise on a bright summer day on an empty roadShutterstock

Take at least 2 active rest days per week, and even up to 4 is okay. Do some light walking, cycling, and physical movement but do not push too hard on those days.

Sleep!

Man sleeping on bed in bedroom at homeShutterstock

Sleep is key for recovery. If you are not sleeping 7-8 hours a night, your gains will be affected over time.

Warmup

Young sporty man squatting or exercising on the beach during sunset. Athletic man doing fitness workout or training outdoors. Sports and healthy lifestyleShutterstock

Make sure to do a warmup at the beginning of your workout. The warmup should consist of light cardio to elevate your body temperature followed by active and dynamic stretches such as walking lunges and body weight squats, then perform warm up sets for each exercise using light weights as you ease into your heavier working sets.

Add Mobility Work

Man foam rolling. Athlete stretches using foam roller.Shutterstock

Adding mobility work such as foam rolling can help improve your range of motion at the beginning of a workout. Save static stretching for after your strength workout.

Avoid Cardio After a Workout

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

If your goal is to maximize strength, avoid doing cardio after your workout. It's vital to allow your body to recover from strength training. For health benefits, cardio is still good, however keep it to around 30 minutes and separate it from your strength training sessions, ideally on non-lifting days.

Think About Long-Term Gains

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Understand that strength building is a long term gain. It takes years to completely transform yourself from where you are now to a newer, much stronger version. You will see benefits in the short term, but making strength training a way of life as opposed to a temporary program is the only way to truly lasting results.

Related: I Lost 100 Pounds While Eating This Kind of Spaghetti

Common Mistakes to Avoid When Strength Training

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The most common mistake by far that newer lifters would make is focusing on the amount of weight they lift in each workout or exercise as opposed to having clean lifting technique and long term consistency. While there's nothing wrong with pushing yourself using heavy weights, absolutely never sacrifice your form in the pursuit of heavier weightlifting. An injury will set you back substantially and there is little marginal benefit in lifting excessively heavy weights when it comes to gaining real strength.

The next common mistake is creating a program that is so intense or has so many days a week per lifting that it becomes unrealistic for your schedule. Even a consistent two-day-a-week program is going to be a four or five day week lifting program that you are not consistent with.

Be realistic when planning your workout program that fits within your lifestyle. While you will need to make sacrifices to get your workouts in, if the program you are trying is completely unrealistic for your schedule, it's not going to deliver the results.

The final mistake I will mention here is attempting to dramatically lose weight while also gaining strength. Beginner fitness enthusiasts can lose weight and build strength at the same time, and including strength training in a weight loss program is definitely recommended.

However, in the long run, gaining maximal strength requires eating enough food to fuel your workouts which can often conflict with aggressive weight loss goals. With that said, a slow and steady improvement to your muscle-to-fat ratio as your body transforms from the strength training is definitely feasible.

Precautions to Take Before Strength Training

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If you have any pre-existing health conditions or injuries, you should always get clearance from your health care provider before beginning any exercise program.

For otherwise healthy individuals, the most important thing is to start with a light weight and focus on exercise technique and form. In a perfect world, you would have supervision from a professional coach, however if this is not possible you can opt for virtual coaching programs and finding qualified coaches online who put out free content regarding the proper exercise techniques.

If you feel any pain, especially in your joints while lifting, stop immediately and get evaluated by a health care professional.

Generally speaking, strength training is far safer than many other common recreational activities and has a much lower injury rate.

In fact, strength training is associated with decreases in injury risk from other activities due to the improved resilience of your body as you get stronger.

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

Final Word From the Pro Coach

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I cannot emphasize consistency enough. If you follow any reasonable workout program consistently and ensure that over time you are progressing your weight on your exercises, you will get stronger.

💪🔥Body Booster: Don’t stress about workout intensity. Consistent gym visits are the secret to strength building.

Jordan Fernandez is a strength and conditioning coach and personal trainer at Trainer Academy
FACT CHECKED BY Christopher Roback
Evidence-Based

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

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

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

Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.


Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "Push-ups are the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the single-leg walkout with a push-up: "It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Young attractive woman with curly hair doing cable fly exercise in lunge position in modern bright fitness center. Toned image.
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FACT CHECKED BY Alek Korab
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.

Since fitness culture's inception, a sculpted chest has always been a badge of honor. With a quick glance, even the most untrained eye could tell who does and doesn’t lift just by the shape of someone's pecs. A well-developed chest comes from proper training, which means you’ll get stronger in some of the most important movements. The main muscles used when targeting the chest are the pec major, minor, and, to a lesser extent, the deltoid. These muscles work together to create adduction, or bringing your arms towards the centerline of the body, and also are responsible for flexion, bringing your arm forward from your body. Here are 12 essential steps to sculpt the ultimate chest.


1. Really Feel It

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Learn to feel your chest; now that you understand what the muscles of the chest do, try to focus on the sensation of them working during chest exercises.

Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

2. Visualize

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Visualize the muscles of your chest moving during the concentric and eccentric portions of the movement to deepen your mind-muscle connection.

3. Warm Up With a Light Weight

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Always ensure you’re properly warmed up before getting to working sets of chest exercises. I would advise against any deep stretching before training chest and instead advocate for 2-3 warm-up sets of the intended exercises with much lower weight and higher reps than what you actually intend to do. So warm up with a light weight and high reps to feel the burn in your chest before moving on to working sets.

4. Use an Appropriate Amount of Weight

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Use an appropriate amount of weight, something that allows you to feel in control of the weight for the entirety of the movement.

5. Use This Combo

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Always combine a fly motion with a press motion on days when you're training your chest; this ensures that your chest is being worked through both ranges of motion for which it is responsible.

Related: How I Went From 3XL to XS and Lost 120 Pounds Naturally

6. Alternate

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Alternate weekly with which motion you start with—for example week one you can start with cable flys then bench press, the following week start with bench press and then do cable flys.

7. Experiment

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Experiment with different exercises, use different machines, try different bench angles, and practice using both a barbell and dumbbell.

8. My Top 3 Movements

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After experimenting for years with different exercises, I’ve found that the top 3 movements that offer the biggest return for sculpting my chest are dips, incline bench, and cable flies. Dips are great as a bodyweight exercise and even better when you start adding weight to them, they’re touted as being especially good at sculpting the lower part of the pec but for me they hit the entire muscle, and they hit it hard. An incline bench, especially with a barbell, has always been a favorite of mine. The stretch I get at the bottom of the movement is better than any of the benching alternatives. Finally, standing flys using a cable system, I’ve tried every position available on cable pulley machines, top to bottom, and have found the best one for me is the setting that would be closest to my middle finger if I stood in the middle with my arms outstretched and palms facing forward. No other movement comes close to the control offered by these when targeting the chest.

Related: 12 Ways to Turn Your Dadbod Into a Fit Bod

9. Avoid These Mistakes

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The most common mistakes one might run into when training chest is sacrificing form to move more weight and allowing the secondary muscles to take control of the movement. Form is key not only in regards to safety but also for proper chest sculpting. While the former is self-explanatory, the latter ties into my previous point of establishing the mind-muscle connection with the chest. For longer than I liked to admit, when I just started lifting, I was doing chest exercises and only really utilizing secondary muscles like the triceps and shoulders. Developing that connection truly is step #1 in chest sculpting.

10. Protein Up

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Make sure that you’re consuming an adequate amount of protein to allow your muscles to recover from training session to training session properly. While it’s normally advocated to eat a minimum of 1g per 1lb of body mass, it’s certainly easier said than done. At minimum, shoot for 100gs of protein as a male and 80gs as a female, don’t stop there, if you have the opportunity to have more do so, but also don’t get hung up on thinking you need so much. As long as you have adequate nutrition throughout the day you’ll be making progress like anyone else.

11. Track Your Progress

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While tedious, tracking the weight used and the number of sets and reps you achieve during a workout is, without a doubt, the most effective way of tracking your progress. Although I’ve personally opted for a pen-and-paper route in the past, nothing is worse than opening your gym bag to realize you’ve lost your gym log. Simply using my phone has been my current strategy. Tracking also allows you to visualize your progress better and can be a useful tool when you inevitably hit a plateau. Life can’t always be without its road bumps and the gym is no different, but seeing trends in your progress will allow you to approach your next session better. The easiest way to deal with a plateau is to back down with the weight and try to hit more reps, doing this for 2-3 sessions and then attempting more than your previous best.

Related: Top 10 Superfoods Every Man Should Eat for the Best Body

12. Final Word From the Trainer

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Everyone’s body is different. The worst thing you could do is get disheartened because something that worked for someone else doesn’t work for you. Experiment with angles of exercises and different hand placements and focus on truly feeling your chest, even if it comes at the expense of using less weight. I’ve struggled with developing my chest for years, but once that light bulb went off, I was seeing more visible progress in months than I did in years.

John Kally is a Nutritionist and Coach with five years of experience as a Nutritional Therapy Practitioner and over a decade of experience in the gym.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

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

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

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

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

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

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

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

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.