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The Ultimate Guide to Getting Your Best Body as a Mesomorph

Discover expert strategies to optimize your mesomorph body type.

FACT CHECKED BY Christopher Roback
Beautiful,Brunette,Sexy,Athletic,Muscular,Young,Brunette,Caucasian,Fitness,Gir, weights, muscle, abs
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FACT CHECKED BY Christopher Roback

Have you ever felt like your body doesn't quite fit into the typical molds of "skinny" or "curvy"? As a celebrity dietitian and nutritional therapist with over 25 years of experience, I've helped countless individuals navigate their unique body types to achieve lasting weight loss and optimal health. I'm Kim Shapira, M.S., R.D., and I've dedicated my career to helping people transform their relationships with food and their bodies. With a Bachelor of Science in Kinesiology from Tulane University and a Master's degree in Human Metabolism and Clinical Nutrition from Boston University, I've honed my expertise in both private practice and various healthcare settings. Today, I'm here to share my insights on the mesomorph body type and how you can leverage its strengths to reach your fitness goals.


Understand Your Mesomorph Body Type

Close-up of female with perfect abdomen muscles and protein shake bottle on her hand on black background with copyspace. Mesomorph Body TypeShutterstock

As a mesomorph, you're blessed with a naturally athletic build. The mesomorph body type is athletic, muscular, and strong. A mesomorph body type will appear fat and contain muscle mass easily. However, it's crucial to understand that body types aren't set in stone. One common myth is that body types can't be changed. They can. Your body is in constant flux, influenced by factors like lifestyle, diet, sleep, and exercise.

Embrace Your Metabolic Advantage

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

Mesomorphs typically have a higher muscle-to-fat ratio, which translates to a more active metabolism. When we are high muscle and low fat, we are metabolically on fire, which means our body is functioning at a higher speed and burning through calories we get from our diet. This metabolic advantage means you're likely to feel hungry more often and be more aware of your hunger cues, which can be beneficial for weight management.

Track Your Body Composition

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

I love a scale that tells you your body, fat, metabolic age, water, percentage, visceral fat, and muscle mass. These metrics can provide valuable insights into your overall health. Ideally, body fat for a male body is under 18%. For females, the range is 18 to 24%; a metabolic age of your exact age or slightly younger is winning, a body water percentage of 52% or higher, and a visceral fat of 8 or lower. You can benchmark your progress with this useful Lean Body Mass Calculator.

Focus on Balanced Nutrition

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.Shutterstock

For mesomorphs looking to maintain or optimize their physique, I recommend a balanced approach to nutrition. There are six main nutrients: carbohydrates, protein, fat, water, vitamins, and minerals. Each one of them is important. None of them should be restricted. A Mediterranean-style diet often works well for mesomorphs, providing a good balance of nutrients to support muscle tone without promoting unwanted bulkiness.

Practice Mindful Eating

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

One of my core principles is mindful eating. Eat when you are hungry, make sure to start with your normal portion cut in half and wait 15 minutes to see if you need more. This approach helps you tune into your body's needs and prevents overeating, which can disrupt your metabolism and lead to unwanted weight gain.

Love Your Food, Let It Love You Back

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Eat what you love and make sure the food loves you. This rule is designed to help you recover from any food triggers or emotional eating issues. Choose foods that nourish your body and don't cause digestive problems or inflammation.

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

Eliminate Distractions While Eating

apple,iPhone,apps,cell,mobile,telephone,social,media,facebook,instagram,twitter, youtube,Shutterstock

Make sure you're eating without distractions. This helps you focus on your hunger cues and avoid eating for emotional reasons or simply because food is in front of you.

Tailor Your Exercise Routine

Panoramic Side view of beautiful young asian woman running on treadmill and listening to music via headphone with arm a smart watch for tracking speed during sports training in a gym.Shutterstock

As a mesomorph, you have the potential to excel in various forms of exercise. It's important to emphasize balance here. I believe exercise should be part of a daily routine. The intensity can change from one day to the next, but it should include cardiovascular, strength training, flexibility, and functional training. This diverse approach helps maintain muscle tone without excessive bulking.

Incorporate Cardio Wisely

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

While mesomorphs can build muscle easily, it's important not to neglect cardio. Take a brisk walk or jog, cycle, swim, or use any cardio machines like a bike, elliptical or treadmill. We need to move our body daily but aim for 3-5 cardio sessions per week, with each session lasting 20-60 minutes, depending on fitness level and goals.

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

Prioritize Strength Training

Concentrated woman lifting dumbbells in gymShutterstock

To maintain your mesomorph physique, strength training is crucial. You should aim for 2 to 4 sessions of strength training to maintain your muscle mass or improve your muscle mass. Focus should be on the combination of free weights, resistance bands, bodyweight exercises. Always listen to your body and take a break when you need to.

RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Don't Forget Flexibility

Athlete doing stretching exercises on running track. Woman runner stretching leg muscles by touching his shoes and looking away.Shutterstock

Flexibility training is often overlooked but incredibly important for mesomorphs. Flexibility actually is what makes our muscles able to perform to their best ability. It will decrease your risk for injury, preventing tightness that will ensure that bodies can and will move properly while also decreasing joint pain and immobility.

Hydrate and Rest

A girl is drinking water from her transparent bottle, a smart watch on her wrist, and headphones in her ears.Shutterstock

Proper hydration and rest are crucial for mesomorphs. Drinking 8 cups of water. This is essential to feeling well and making good decisions and allowing your body to do its natural calibration and cleansing. Additionally, never get less than 7 hours of sleep. This helps to keep our hormones balanced, our mood balanced and lower inflammation.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Manage Stress Through Meditation

woman practices yoga and meditates in the lotus position on the beachShutterstock

Stress management is key for maintaining a healthy mesomorph physique. I want to quote a famous quote: everybody should meditate for 20 minutes a day, and if you're very busy, then you should meditate for one hour a day. Even starting with 30 seconds a day can make a difference.

Stay Consistent and Patient

Happy woman with bread on her shoulders laughs front view and sunset in the backgroundShutterstock

Remember, achieving your ideal body composition takes time. Keep your eye on the ball. If I could give you one piece of advice, it would be to remember to find joy in the journey, not look forward to the destination. Consistency in your nutrition and fitness routine is key to long-term success.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Embrace Your Unique Journey

Self,Confident,Single,Woman,Pointing,Finger,At,Her,Reflection,InShutterstock

Finally, it's crucial to remember that everybody is different. Keep in mind that every single person's body is different from yours and what they have gone through and are going through is completely different than yours. Embrace your mesomorph strengths while addressing any concerns you have about your physique. You are in a relationship with yourself... so today choose to be in a new relationship with yourself and live it exactly how you want it to be.

You live inside of the body you have. To quote one of my clients, who the other day responded to me, "I am trapped in my body, and I agreed, yes, you are, so why not love and honor it." It's not just about how you look but how you feel and function in your daily life.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Have you ever felt like your body doesn't quite fit into the typical molds of "skinny" or "curvy"? As a celebrity dietitian and nutritional therapist with over 25 years of experience, I've helped countless individuals navigate their unique body types to achieve lasting weight loss and optimal health. I'm Kim Shapira, M.S., R.D., and I've dedicated my career to helping people transform their relationships with food and their bodies. With a Bachelor of Science in Kinesiology from Tulane University and a Master's degree in Human Metabolism and Clinical Nutrition from Boston University, I've honed my expertise in both private practice and various healthcare settings. Today, I'm here to share my insights on the mesomorph body type and how you can leverage its strengths to reach your fitness goals.


Understand Your Mesomorph Body Type

Close-up of female with perfect abdomen muscles and protein shake bottle on her hand on black background with copyspace. Mesomorph Body TypeShutterstock

As a mesomorph, you're blessed with a naturally athletic build. The mesomorph body type is athletic, muscular, and strong. A mesomorph body type will appear fat and contain muscle mass easily. However, it's crucial to understand that body types aren't set in stone. One common myth is that body types can't be changed. They can. Your body is in constant flux, influenced by factors like lifestyle, diet, sleep, and exercise.

Embrace Your Metabolic Advantage

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

Mesomorphs typically have a higher muscle-to-fat ratio, which translates to a more active metabolism. When we are high muscle and low fat, we are metabolically on fire, which means our body is functioning at a higher speed and burning through calories we get from our diet. This metabolic advantage means you're likely to feel hungry more often and be more aware of your hunger cues, which can be beneficial for weight management.

Track Your Body Composition

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

I love a scale that tells you your body, fat, metabolic age, water, percentage, visceral fat, and muscle mass. These metrics can provide valuable insights into your overall health. Ideally, body fat for a male body is under 18%. For females, the range is 18 to 24%; a metabolic age of your exact age or slightly younger is winning, a body water percentage of 52% or higher, and a visceral fat of 8 or lower. You can benchmark your progress with this useful Lean Body Mass Calculator.

Focus on Balanced Nutrition

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.Shutterstock

For mesomorphs looking to maintain or optimize their physique, I recommend a balanced approach to nutrition. There are six main nutrients: carbohydrates, protein, fat, water, vitamins, and minerals. Each one of them is important. None of them should be restricted. A Mediterranean-style diet often works well for mesomorphs, providing a good balance of nutrients to support muscle tone without promoting unwanted bulkiness.

Practice Mindful Eating

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

One of my core principles is mindful eating. Eat when you are hungry, make sure to start with your normal portion cut in half and wait 15 minutes to see if you need more. This approach helps you tune into your body's needs and prevents overeating, which can disrupt your metabolism and lead to unwanted weight gain.

Love Your Food, Let It Love You Back

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Eat what you love and make sure the food loves you. This rule is designed to help you recover from any food triggers or emotional eating issues. Choose foods that nourish your body and don't cause digestive problems or inflammation.

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

Eliminate Distractions While Eating

apple,iPhone,apps,cell,mobile,telephone,social,media,facebook,instagram,twitter, youtube,Shutterstock

Make sure you're eating without distractions. This helps you focus on your hunger cues and avoid eating for emotional reasons or simply because food is in front of you.

Tailor Your Exercise Routine

Panoramic Side view of beautiful young asian woman running on treadmill and listening to music via headphone with arm a smart watch for tracking speed during sports training in a gym.Shutterstock

As a mesomorph, you have the potential to excel in various forms of exercise. It's important to emphasize balance here. I believe exercise should be part of a daily routine. The intensity can change from one day to the next, but it should include cardiovascular, strength training, flexibility, and functional training. This diverse approach helps maintain muscle tone without excessive bulking.

Incorporate Cardio Wisely

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

While mesomorphs can build muscle easily, it's important not to neglect cardio. Take a brisk walk or jog, cycle, swim, or use any cardio machines like a bike, elliptical or treadmill. We need to move our body daily but aim for 3-5 cardio sessions per week, with each session lasting 20-60 minutes, depending on fitness level and goals.

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

Prioritize Strength Training

Concentrated woman lifting dumbbells in gymShutterstock

To maintain your mesomorph physique, strength training is crucial. You should aim for 2 to 4 sessions of strength training to maintain your muscle mass or improve your muscle mass. Focus should be on the combination of free weights, resistance bands, bodyweight exercises. Always listen to your body and take a break when you need to.

RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Don't Forget Flexibility

Athlete doing stretching exercises on running track. Woman runner stretching leg muscles by touching his shoes and looking away.Shutterstock

Flexibility training is often overlooked but incredibly important for mesomorphs. Flexibility actually is what makes our muscles able to perform to their best ability. It will decrease your risk for injury, preventing tightness that will ensure that bodies can and will move properly while also decreasing joint pain and immobility.

Hydrate and Rest

A girl is drinking water from her transparent bottle, a smart watch on her wrist, and headphones in her ears.Shutterstock

Proper hydration and rest are crucial for mesomorphs. Drinking 8 cups of water. This is essential to feeling well and making good decisions and allowing your body to do its natural calibration and cleansing. Additionally, never get less than 7 hours of sleep. This helps to keep our hormones balanced, our mood balanced and lower inflammation.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Manage Stress Through Meditation

woman practices yoga and meditates in the lotus position on the beachShutterstock

Stress management is key for maintaining a healthy mesomorph physique. I want to quote a famous quote: everybody should meditate for 20 minutes a day, and if you're very busy, then you should meditate for one hour a day. Even starting with 30 seconds a day can make a difference.

Stay Consistent and Patient

Happy woman with bread on her shoulders laughs front view and sunset in the backgroundShutterstock

Remember, achieving your ideal body composition takes time. Keep your eye on the ball. If I could give you one piece of advice, it would be to remember to find joy in the journey, not look forward to the destination. Consistency in your nutrition and fitness routine is key to long-term success.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Embrace Your Unique Journey

Self,Confident,Single,Woman,Pointing,Finger,At,Her,Reflection,InShutterstock

Finally, it's crucial to remember that everybody is different. Keep in mind that every single person's body is different from yours and what they have gone through and are going through is completely different than yours. Embrace your mesomorph strengths while addressing any concerns you have about your physique. You are in a relationship with yourself... so today choose to be in a new relationship with yourself and live it exactly how you want it to be.

You live inside of the body you have. To quote one of my clients, who the other day responded to me, "I am trapped in my body, and I agreed, yes, you are, so why not love and honor it." It's not just about how you look but how you feel and function in your daily life.

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.

Looking in the mirror only to see stubborn fat that won't budge despite your best efforts? You're not alone. Research shows that most people fail in their fat loss attempts not because of lack of effort but due to misunderstanding how fat loss actually works. Understanding the science of fat loss can mean the difference between frustration and success. Jeremy Ethier, a NASM-certified trainer, FMS specialist, and Kinesiology graduate from Vancouver, brings you research-backed solutions that actually work. Read on to discover the four crucial fat-loss secrets that will finally help you break through your plateaus and achieve lasting results – backed by both science and success stories from thousands of transformations.


Understand Your Body's Fat-Burning Biology

"Not all body fat is created equally," explains Jeremy in his post. He points out that our fat cells have two types of receptors: alpha (which stores fat) and beta (which burns fat). For men, the highest concentration of stubborn "alpha" receptors is in the belly and love handles, while women typically face this challenge around the hips and waist. This biological setup explains why these areas are often the last to respond to diet efforts.

One of Jeremy's clients shares a common frustration: "The belly fat a lot of times is the last thing to go... I was seeing myself gradually lose fat in certain areas, and I still saw my belly." This reality check helps explain why quick-fix promises often lead to disappointment.

The Truth About Targeted Fat Loss

Jeremy cites a revealing 2011 study showing that even six weeks of daily ab training had zero effect on reducing belly fat in overweight participants. "Despite all the popular theories," Jeremy notes, "avoiding carbs after 6 PM, fasted morning cardio, special diets, and high-intensity workouts won't specifically target stubborn fat areas." The key lies in overall fat loss, not targeted exercises.

Focus on Body Composition, Not Just Weight

"Although most people say they want to lose weight, what they actually mean is they want to lose fat," Jeremy clarifies. He warns against the common mistake of extreme calorie restriction and excessive cardio: "The very low calorie, high cardio approach is going to help you lose weight quickly, but most of the weight you do lose is going to be muscle rather than fat."

The Power of Patience and Consistency

Success stories from Jeremy's program prove patience pays off. As program member Archie reveals: "It was like eight months of time just going and going... even four months in where I was like, 'dang it, bro, what the heck is going on?' Trust the process and just stay consistent and you will see those results."

Master Your Progress Tracking

"Your weight will vary up to about five pounds day to day," Jeremy explains. The solution? Weigh yourself daily, first thing in the morning, after using the bathroom but before eating or drinking.

One of Jeremy's successful clients shares: "The good thing for me was measuring other things like my strength. I may be plateauing with my weight loss... but my strength has actually gotten quite a bit better."

Optimize Your Protein Strategy

Recent research supports the importance of protein during fat loss. A study referenced by Jeremy showed that participants who increased their protein intake to 1.1 grams per pound of body weight gained muscle while losing fat, even with higher total calories. Meanwhile, those who decreased protein intake saw no fat loss despite eating fewer calories.

The Science Behind Safe Fat Loss

Jeremy's approach aligns with expert consensus. WebMD highlights that gradual weight loss is more sustainable: "If you shed pounds too fast, you'll lose muscle, bone, and water instead of fat." They recommend losing 1-2 pounds per week - exactly what Jeremy advocates in his approach.

Understanding Your Metabolism

"Your metabolism -- how well your body turns calories into fuel -- matters," WebMD explains. "If you cut too many calories, you not only skimp on nutrients, you slow down your metabolism, making weight loss even harder in the long run." This validates Jeremy's emphasis on sustainable approaches over crash diets.

The Role of Nutrition

WebMD reinforces the importance of smart food choices:

  • Lean protein sources
  • Good fats from fish, nuts, seeds, and olive oil
  • Fiber from vegetables, whole grains, and fruits
  • Limited added sugars and processed carbs.

Sleep and Recovery

According to WebMD research, poor sleep can significantly impact weight loss efforts, leading to increased snacking on high-fat and high-carb foods. This biological response explains why tracking multiple markers of progress, including energy levels and daily habits, is crucial for success.

RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Your Success Blueprint

Jeremy recommends tracking:

  • Regular progress photos
  • Strength improvements
  • Waist measurements
  • Energy levels
  • Daily habits.

"If your waist size is decreasing, you're feeling more energized, and you're making positive changes with your habits," Jeremy concludes, "then trust that you're moving in the right direction regardless of what that number on the scale tells you." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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 stiff after a long day at your desk? Or maybe you've tried countless stretching routines only to feel overwhelmed and discouraged? You're not alone. Most people believe improving flexibility requires hours of complex stretching routines—but mobility expert Liv discovered otherwise.


After helping thousands transform their mobility through her unique blend of strength training and yoga, Liv realized that effective flexibility training doesn't need to be complicated. Her discovery? Just three essential stretches, performed consistently, can create dramatic improvements in as little as two weeks. As the creator of 'The Yoga Rebel Method' and with over 500K YouTube subscribers following her practical approach, Liv has refined these moves to work for any fitness level.

Ready to transform your flexibility with just minutes a day? Here's the simple three-stretch routine that changed everything for Liv and her students.

The Game-Changing Discovery: How Your Fascia Holds the Key

"Quite simply, fascia is a thin layer of connected tissue, which encases everything within the body... it's all connected, like one big spiderweb," Liv explains in her post. This understanding led to her first breakthrough stretch, which targets the entire fascial system through one simple movement.

The First Move: Your Full-Body Reset

"I love this stretch because it tackles so many muscles in one go, which makes it perfect for when you are short on time," Liv says. Start in a seated position with feet wider than hips, lean back onto your hands with fingertips pointing outward, and lift your hips into a reverse tabletop.

RELATED: She Tried The Blue Zone Diet For 7 Days And Discovered A Surprising Truth

Perfect Your Form for Maximum Results

"Think of tucking your tailbone under and engaging your bum muscles as if you're trying to flatten out the front of the hip," Liv instructs. "Press your chest up towards the sky, and this might be where you choose to stay if you've got a bit more flexibility to play with here."

The Second Essential: Your Back-Body Transformer

The second stretch unlocks the posterior chain. "This targets the back of the body and can help reduce the chances of back pain," Liv shares. Using a prop like a stick or strap for guidance, alternate between a low squat and a forward fold.

Making It Work for Your Body

If you're just starting out, Liv offers modifications: "If you need something to make this a little bit more accessible, slightly elevate your heels with something—weight plates or books do a great job of this." Remember, "Don't go thinking you're the only one because it's fully intended. We do not need to straighten our legs in order to stretch the hamstrings."

RELATED: 30 Days of 30g Protein Meals From a Top Dietitian

The Final Piece: Unlocking Your Upper Body

The third stretch completes the system. "This last one is great for improving your shoulder mobility for things like handstands and top shelf snacks, as well as improving your ability to squat low and help improve your posture," Liv notes. From a kneeling position, step one foot out while reaching overhead, focusing on proper form: "Think of rolling the top rib cage on top of the bottom rib cage so your chest stays facing outward."

Why This Simple System Works

"There are many ways that we can stretch a muscle... But simply put, they all do the same job just in a different way," Liv explains. This streamlined approach targets everything from "the feet and ankles, the quads, the hip flexors, the wrists, the biceps, the chest and shoulders, glutes, hamstrings, and back," to "inner thighs, lats and triceps."

RELATED:6 Reasons Women Should Lift Weights Instead of Doing Cardio for Weight Loss

Your Two-Week Transformation Plan

The key to success is consistency. Perform these three stretches either in the morning or before bed, holding each position for 20-30 seconds per side. "Simply doing these three stretches will make a world of difference to your flexibility," Liv promises. After two weeks of daily practice, you'll understand why these are the only stretches you need. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Frustrated with love handles that just won't budge? If you've tried everything from endless side crunches to restrictive diets with no success, you're not alone. "It would be amazing if we could do a particular exercise that targeted love handle fat only, but there is no known way currently to spot reduce fat," says Jenna Collins, a certified personal trainer who's helped thousands transform their bodies. With over 400,000 YouTube subscribers and 25 years of fitness expertise, Collins has developed a science-backed approach that delivers real results. Here's her proven system that actually works for eliminating those stubborn love handles.


Why Love Handles Are So Stubborn

"Love handles don't appear overnight," Jenna explains in her post. "They develop over the years through excess calorie consumption and various factors like stress, medication, and genetics." She notes that women, especially after menopause, are more prone to storing fat in this area due to decreased estrogen levels.

"They don't appear because you went on vacation for a week and ate too much food," Jenna emphasizes. "This happens over a long period of time. Often, in the years, we've become so used to our bad habits that the problem can go undetected or, more likely, ignored."

RELATED:She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

Step 1: The Nutrition Strategy That Makes the Difference

The foundation of losing love handles starts with smart eating. "You need to be in a calorie deficit to lose fat," Jenna emphasizes. "This means consuming fewer calories than you burn daily." She recommends reducing your daily caloric intake by no more than 500 calories to lose fat at a sustainable pace.

"Definitely don't jump in and reduce your calories to the bare minimum in the hopes of speeding up fat loss," Jenna warns. "This will always result in gaining the weight back very fast. The truth is you're looking at many months and possibly even years, depending on how much fat you need to lose."

The Protein Rule That Protects Your Muscles While Burning Fat

Protein intake is crucial to maintaining muscle while losing fat. "If you're not getting adequate protein in your diet, you can start to lose muscle, especially while in a calorie deficit," Jenna explains. She recommends consuming 0.7-1 gram of protein per kilogram of body weight daily.

Step 2: The Exercise Approach That Really Works

Surprisingly, the most effective exercise isn't what most people expect. "If I had to choose one exercise for all people and all fitness levels, walking is your best exercise to lose fat," Jenna reveals. She notes that "walking for 45 minutes at a steady pace can burn as many calories as a 15-minute HIIT workout."

For optimal results, combine walking with strength training. "Resistance training will help you to tone and build muscle, and the more lean muscle mass you have, the more calories your body will burn at rest. Yes, that's right. At rest, doing nothing."

Start Here: Your Simple 3-Day Workout Plan for Results

For beginners, Jenna recommends "a full body workout three times per week. Two could be shorter HIIT workouts with or without equipment, and one could be lower intensity weights." As you progress, you can advance to more specialized routines.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Step 3: The Missing Link - Sustainable Consistency

"If you can't put the first two steps into practice consistently and make it a lifestyle change rather than seeing it as a challenge, then those steps are pointless," Jenna states firmly. "You don't need to jump in with both feet and make drastic changes overnight. For some, this might work, but for most people, this won't work."

Work With Your Body Type, Not Against It

She highlights working with your unique body type: "We really just need to accept that we all have different body shapes. You can't go comparing your body shape to someone else's. Work with your own body and don't try to shape it the way somebody else is built."

Breaking Through Plateaus

When progress stalls, Jenna shares her proven solution: the refeed day. "After some time being in a calorie deficit, your body will reduce the amount of calories it burns. This is your body's way of going into survival mode," she explains. By strategically increasing carbohydrates for one day, "you're signaling to your body that you are getting enough calories, and there's no need to lower your metabolism."

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Your Blueprint for Success

"Combine the science and a lifestyle change that works for you, meaning something that is sustainable and enjoyable for you long-term," Jenna concludes. The key to success lies in the combination of proper nutrition, strategic exercise, and unwavering consistency. While the journey requires patience, following these science-backed steps will lead to real, lasting results. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

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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."

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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.

Evidence-Based

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

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

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

Do you want to lose 25 pounds in 10 weeks and get in the best shape by springtime? One expert claims that it is doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals how to lose 2.5 pounds per week realistically and sustainably. "If I wanted to spend the next 10 weeks focused on my health so that I could lose 25 pounds by spring break, this is exactly what I would do," she writes in the Instagram video.

You Don't Need to Be Super Restrictive to Lose Weight Over 40

"Let's be real, it's hard to find a perfect time to focus on your health. But if there was, this might be it. Especially when you realize that what actually works, especially for women over 40, isn't counting calories or making yourself crazy with some ultra-restrictive plan that requires you to cook separate meals," she writes in her post.

It's More About Balancing Hormones and Reversing Insulin Resistance

"It's balancing your hormones and reversing insulin resistance. And you can do it, no matter how busy your life is right now. In fact, here are the exact steps I would take if I wanted to lose 25 pounds before vacation season begins," she continues, listing her recommendations.

Cut Out Sugar and Processed Foods

She first tackles the diet topic. "Cut out sugar and processed foods," she suggests. "This is the most crucial step for reversing insulin resistance in order to balance your hormones," she writes. This includes packaged baked goods, chips, most packaged snacks, and desserts.

Eat More Healthy Fat

Not all fat will hinder your weight loss, says Ruth. "Eat more healthy fat. It's also key to rebalancing your hormones and kickstarting your metabolism," she writes.

Amp Up Your Protein Intake

Protein is the building block of muscle growth and fat burning. "Load up on protein," she recommends. "Shoot for at least 25-35 grams of protein at every meal."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Hydrate

Make sure to drink enough water and keep yourself hydrated. "Hydrate with electrolytes," she suggests. "This will keep you feeling good as your body makes big changes."

Avoid Alcohol

Don't drink your calories – at least for a little while. "Avoid alcohol. Only for the first six weeks!" she says. Not only is alcohol generally high in calories, but when you drink, you are more likely to eat unhealthy food and exercise less.

Track Your Macros

Be accountable when it comes to your diet. "Track your macros," says Ruth. "Don't worry about calories, but DO worry about getting the right balance of macronutrients."

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And don't forget to get your steps in. "Get OUTSIDE for a quick walk every day! It will not only help reverse insulin resistance but also help lower your cortisol!" she writes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
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.

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.

Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

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"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

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The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

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"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

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If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

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"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

Female tongue with a white plaque. Cropped shot of a young woman showing tongue isolated on a white background. Digestive tract disease, organ dysfunction, poor oral hygiene, fungal infections

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A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

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"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

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Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Emma Hooker
Copyright emmaa.getsfit/Instagram
Evidence-Based

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

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

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

Do you want to start your weight loss journey but aren’t sure what exercises to do? One expert has a simple routine that helped her lose big. Emma Hooker is a Certified Fitness & Nutrition Coach who lost weight via sustainable habits and non-restrictive lifestyle habits. “Down 160 pounds,” she writes, sharing a before and after photo and sharing her beginner dumbbell workout.

Focus on Form Over Weight

“Starting your weight loss journey can feel overwhelming, but I promise you, we all start somewhere! This beginner-friendly push workout is perfect if you want to start working out! Remember: Form > Weight ALWAYS! Start light and focus on feeling the movement in the right muscles,” she says.

RELATED: This Is Exactly How to Lose Body Fat This Year

Here Is the Workout

  • Dumbbell floor press: 3 sets of 10-12 reps
  • Dumbbell shoulder press: 3 sets of 10-12 reps
  • Dumbbell chest fly: 3 sets of 10-12 reps
  • Dumbbell lateral raise: 3 sets of 12-15 reps
  • Tricep kickbacks: 3 sets of 12-15 reps
  • Overhead tricep extensions: 3 sets of 10-12 reps
  • Rest 60-90 seconds between rounds.

Pro Tips

She also offers the following pro tips, reminding beginners to “focus on form first. If you need to do fewer reps or take longer breaks, that’s totally okay! Listen to your body.”

• Start with a 5-10 minute walk to warm up your body

• Keep your core engaged throughout each movement

• Breathe! Exhale on exertion

• Take your time between sets

• End with a gentle 5-10 minute walk to cool down

• Stay hydrated!

She Used to Weight 330 Pounds

In another post she discussed her weight loss journey. “When asked what my dream life would be 3 years ago, I would’ve said material thing. Ask me today? This is my dream life. I am living out every adventure that I couldn’t do when I was 330 pounds. I’m doing this for old Emma, who never thought there would be a way out. I savouring the freedom denied to me when I was at my heaviest,” she says.

It’s Never Too Late to Get in Shape

“I am sharing my story with hundreds of thousands of people. It isn’t about the number though. It’s about reaching that one person, showing them that it’s possible. Reminding them that it is never too late and you are never too far gone. I am a warrior, emerged from the shadows, and with a flame ignited within me that will never be extinguished,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.