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Fitness & Workouts

5 Ways to Get a Toned Upper Body in Just 30 Minutes, From Pro Bodybuilder

Jason Kozma created a superset workout to get fit fast.

Leah Groth
By Leah GrothMay 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothMay 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

You don’t have to spend hours – or even a single hour – in the gym to get fit. In fact, a celebrated bodybuilder claims you can achieve a toned upper body by working out just 30 minutes per day. Certified fitness trainer, Jason Kozma, aka Mr. America and Mr. Muscle Beach, is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training, designed a 30-minute workout for The Body Network that will help you shape up the upper half of your body fast. Kozma recommends doing the workout at a fitness center. “This is a gym workout, you could adapt this to home with dumbbells, but adjusting weights and benches and making things work and home is pretty clunky,” he says. He explains that each group of exercises represents a superset or giant set, “in which each exercise is performed in a row without rest,” he says. “The logic is super setting opposing muscles and sometimes with an abdominal exercise.” If your gym is too crowded to allow this without you losing your station, he recommends doing 3 sets with 30 seconds rest between. The workout should take just 30 minutes.

1. First Set

Jason_Kozmamramericajasonkozma/Instagram

Pull ups or assisted pull ups machine: 3 sets of 10 or maximum reps with bodyweight

Chest press machine: 3 sets of 10

Hanging leg raise: 3 sets of 10-20

2. Second Set

Man,Doing,Cable,Fly,Exercise,In,GymShutterstock

Chest fly machine: 3 sets of 10

Reverse chest flye machine: 3 sets of 10

“Yes, you are bogarting this piece of equipment until you are done but it shouldn’t take more than 5 minutes,” he says.

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

3. Third Set

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

Side lateral raise: 3 sets of 10

Seated cable row: 3 sets of 10

Crunches: 3 sets of 20

4. Fourth Set

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

Fourth Set

Dumbbell curl: 3 sets of 10

Triceps push down: 3 sets of 10

Related: I Stopped Doing These 7 Things and I Lost Weight Without Even Trying

5. Fifth Set

Triceps,Dip,Exercise,Street,Bench.Shutterstock

Hammer curl: 3 sets of 10

Bench dip: 3 sets of 10 or more (“Go till failure,” he says.)

Knee ins: 3 sets of 15-20

And if you enjoyed this guide, don't miss Pro Bodybuilder Shows Off Six-Pack and Shares 5 Ways to Get Yours.

💪🔥Body Booster: Doing several of the same exercises in a row without rest is called “supersetting.” The method helps get in various fat-burning and muscle-building exercises quickly and is an efficient way to strength train.

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Fitness & Workouts

5 Ways to Get a Toned Upper Body in Just 30 Minutes, From Pro Bodybuilder

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.
Shutterstock
Leah Groth
By Leah GrothMay 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

You don’t have to spend hours – or even a single hour – in the gym to get fit. In fact, a celebrated bodybuilder claims you can achieve a toned upper body by working out just 30 minutes per day. Certified fitness trainer, Jason Kozma, aka Mr. America and Mr. Muscle Beach, is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training, designed a 30-minute workout for The Body Network that will help you shape up the upper half of your body fast. Kozma recommends doing the workout at a fitness center. “This is a gym workout, you could adapt this to home with dumbbells, but adjusting weights and benches and making things work and home is pretty clunky,” he says. He explains that each group of exercises represents a superset or giant set, “in which each exercise is performed in a row without rest,” he says. “The logic is super setting opposing muscles and sometimes with an abdominal exercise.” If your gym is too crowded to allow this without you losing your station, he recommends doing 3 sets with 30 seconds rest between. The workout should take just 30 minutes.

1. First Set

Jason_Kozmamramericajasonkozma/Instagram

Pull ups or assisted pull ups machine: 3 sets of 10 or maximum reps with bodyweight

Chest press machine: 3 sets of 10

Hanging leg raise: 3 sets of 10-20

2. Second Set

Man,Doing,Cable,Fly,Exercise,In,GymShutterstock

Chest fly machine: 3 sets of 10

Reverse chest flye machine: 3 sets of 10

“Yes, you are bogarting this piece of equipment until you are done but it shouldn’t take more than 5 minutes,” he says.

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

3. Third Set

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

Side lateral raise: 3 sets of 10

Seated cable row: 3 sets of 10

Crunches: 3 sets of 20

4. Fourth Set

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

Fourth Set

Dumbbell curl: 3 sets of 10

Triceps push down: 3 sets of 10

Related: I Stopped Doing These 7 Things and I Lost Weight Without Even Trying

5. Fifth Set

Triceps,Dip,Exercise,Street,Bench.Shutterstock

Hammer curl: 3 sets of 10

Bench dip: 3 sets of 10 or more (“Go till failure,” he says.)

Knee ins: 3 sets of 15-20

And if you enjoyed this guide, don't miss Pro Bodybuilder Shows Off Six-Pack and Shares 5 Ways to Get Yours.

💪🔥Body Booster: Doing several of the same exercises in a row without rest is called “supersetting.” The method helps get in various fat-burning and muscle-building exercises quickly and is an efficient way to strength train.

Fitness & Workouts

Fitness Coach Shares 60-Second Move to Banish Flabby Arms

Jenna_Collins17
Copyright Jenna Collins Fitness/YouTube
Christopher Roback
By Christopher RobackNov 20, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Are you frustrated with flabby arms that won't seem to tighten up, no matter what you try? You're not alone. Millions of people struggle with this common problem, but there's hope. In this article, certified personal trainer and nutrition coachJenna Collins, with 25 years of dance experience in ballet, tap, and jazz, shares one simple yet powerful exercise that can help transform your arms – no equipment needed. Keep reading to discover this game-changing exercise that takes just minutes a day and can be done right in your living room, regardless of your fitness level or age.

Why Your Arms Get Flabby (And What You Can Do About It)

"There are several reasons for flabby arms," explains Jenna. "Most commonly, it's due to loss of collagen through aging, extreme weight loss, or being overweight." She notes that you can have flabby arms even if you're not overweight, often due to lack of muscle tone.

Age Matters: But Don't Let It Stop You

"Usually around our mid to late thirties, we begin to lose muscle mass," Jenna reveals. "That's why it's so important that we work hard to build and maintain muscle from a young age to minimize the effects of aging as much as possible." She shares an inspiring example: "I'm going to use this lady as my example. She's 65, and it just goes to show that with work and consistency, you can maintain tight-toned arms."

RELATED:Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat

The Truth About Genetics and Body Goals

"Yes, some people are gifted with good genes and naturally have more muscle mass and find it easier to stay in shape and lose fat," Jenna acknowledges. "But do not let genes put you off. Yes, some people will have to work harder to build muscle and reach their body goals, but if you truly want it, you will make it work."

Nutrition: The Missing Piece of the Puzzle

"Building muscle doesn't mean you just lose the body fat. That's not how it works," Jenna emphasizes. "You need to have good nutrition habits in place to burn that body fat off so you can reveal those toned, tight muscles underneath. You'll never be able to out-train a bad diet."

RELATED:She Got Lean in 3 Months With 9 Simple Daily Changes

Your Simple, No-Equipment Arm-Toning Exercise

Here's Jenna's guaranteed exercise for tighter arms:

  1. Stand with feet shoulder-width apart.
  2. Keep shoulders pressed back, chest open.
  3. Position elbows close to your sides.
  4. Bring arms forward with palms facing up and closed fists.
  5. Slowly move only your forearms backward, keeping your elbows pinned.
  6. Squeeze triceps tight when arms are fully extended.

"The key here is to squeeze your triceps on the extension as much as possible," Jenna advises. "If you didn't know you had these muscles, by the end of this exercise, you'll know they exist."

Making It Work: Sets, Reps, and Progression

Perform:

  • 10-12 reps per arm
  • 3-4 sets
  • 60-90 seconds rest between sets.

"You can perform this isometrically alternating your arms, or you can perform it moving both arms simultaneously," says Jenna. For those who want to progress, she suggests either increasing reps and sets or adding dumbbells for extra resistance. She adds, "If you can't do the standing, you can also do this seated."

The Secret to Success: Consistency Is Key

"To get results with anything, you need to remain consistent," Jenna emphasizes. "If you can't apply consistency, patience, and hard work, you just cannot expect to get results. There's no quick fix."

She adds that avoiding excessive cardio is crucial: "This will not tighten and tone your arms. You need to be focusing on resistance training. The more lean muscle mass you have, the more calories your body will burn at rest."

RELATED:15 Easy Food Swaps a Fitness Coach Uses to Stay Lean

Creating Lasting Habits

"The earlier you start this, the easier it'll be to maintain it as you get older," Jenna shares. "It's not only because you'll likely already have the muscle tone, but it creates good habits. If they're instilled early, they'll be easy to stick to as you get older, it's become your lifestyle." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

58-Year-Old Trainer Shows 5 Quick Moves That Target Bat Wings

Schellea_Shelly_Fowler1
Copyright fabulous50s/YouTube
Christopher Roback
By Christopher RobackDec 09, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Ever catch a glimpse of your arms in the mirror and wish they were more toned? You're not alone. Upper arm flab is one of the most common concerns among women, especially after 40. But here's something refreshing – you don't need expensive equipment or hours at the gym to make a difference.

Meet Schellea "Shelly" Fowler, a 58-year-old certified Neuroathletics coach and fitness instructor specializing in helping women over 50 achieve their fitness goals. "This workout is perfect for you if you want to work on this part of your arm," she says, pointing to the dreaded 'bat wing' area. "It's only going to take five minutes and we're going to work it hard."

Quick Warm-Up: Fire Up Those Triceps

"Bend your knees straight back and lean forward," Shelly begins in her post. The first exercise targets the triceps with a simple yet effective movement. "Put your focus on squeezing that tricep muscle as you extend your arm," she emphasizes. Each exercise runs for 45 seconds with a 10-second rest, making every moment count.

Tricep Dips: Your Secret Weapon

"If you're really serious about toning your bat wings, this is the exercise for you," Shelly declares. Using just your body weight, lower your arms down and push back up. Need more challenge? Simply move your legs further forward. Remember, as Shelly encourages, "Even if you only completed two or three of those, you did a great job."

RELATED: 8 Morning Habits This Hormone Expert Wants Women Over 40 To Stop

Prayer Press: Target Those Problem Areas

This unique movement starts with hands in a prayer position. "Join your hands in prayer position as we extend our arm out," Shelly demonstrates. Your palms should face away at the end, fingers forming a diamond shape. "Keep going. You've got this," she motivates, knowing this exercise specifically targets stubborn upper arm flab.

Power Through: The Shoulder Press

"Raise your arms to be parallel to your shoulders," Shelly guides. This exercise combines arm raises with precise movements. Her motivation tip? "Imagine yourself with the beautiful sleeveless top and your strong toned arms." This mental imagery helps push through the challenge.

High-Elbow Holds: Feel the Burn

"Keep your elbows high and your arms very strong," Shelly instructs. This focused movement requires mental engagement: "Focus on that tricep muscle... see it in your mind's eye contracting in and out." This mind-muscle connection amplifies your results.

RELATED: She Lost 30 Pounds With GLP-1 Microdosing: “My Body Just Thrived”

Finish Strong: Overhead Extensions

The final push targets every fiber of your triceps. "Take our arms over our head, join our hands in prayer position one more time," Shelly guides. "Think of that tricep muscle, think of it contracting in and out, and think of all of the amazing work that you're doing."

The Science Behind Bat Wings

Dr. Richard Glogau, a San Francisco dermatologist, explains why arms become more challenging to tone with age: "Flabby arms are due to a combination of factors associated with aging and genetics, including an increase in overall body fat mass, loss of muscle mass in the arms associated with aging and reduced activity, and a loss of elasticity in the skin due to both aging and sun damage."

Your Path to Success

While spot reduction isn't possible, combining these targeted exercises with overall fitness can make a significant difference. As Shelly reminds us, "If you need to take a sneaky cheat, that's okay," but consistency is key. The goal isn't perfection – it's progress.

What makes this workout effective is its focused approach combined with achievable goals. "What a great way to spend five minutes. We just did some really good work," Shelly concludes."As long as you aim to be 1% better than you were yesterday, you are a winner," she adds.

RELATED: Man Lost 6.5 Pounds in 72 Hours on Military Diet and Here's What Really Happened

Smart Tips for Best Results

  • Perform these exercises regularly
  • Maintain proper form throughout
  • Stay patient with your progress
  • Consider this part of your overall fitness routine
  • Protect your skin from sun damage to maintain elasticity.

Remember to consult with your healthcare provider or a certified fitness instructor before starting any new exercise routine, especially if you have any existing health conditions or concerns. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Cara Metz's 15-Minute Workout for Women 40+

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carametz_/Instagram
Leah Groth
By Leah GrothOct 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

If you don’t have an hour to devote to exercise every day, don’t stress. According to Cara Metz, a fitness trainer with over 20 years of experience and nearly 500,000 followers on Instagram, all you need is a quarter of that time. Metz specializes in 15-minute workouts, recently sharing one for her over 40 followers. “This 15-minute workout is perfect for women over 40! Why? Because you are super busy & a longer workout is not always possible,” she writes in the caption. Here is everything you need to know about the workout – including why 15 minutes is enough time.

Here Is Why Women Over 40 Need to Build Muscle

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

First Cara explains why women over 40 need to build muscle. She says that “your muscle mass is starting to diminish so you need to work at keeping your muscle & hopefully building more lean muscle!”

“15-minute workouts have been a game changer for me and the ladies who are part of the Cara Fitness family. Do you feel you need to workout for longer? If yes. Why?” she asks.

Cara gives the “workout breakdown” and explains that you should do each exercise for 50 seconds each with 10 seconds of rest in between. Then, “repeat the sequence 3 times for a 15-minute workout,” she says.

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

Here Are the Exercises

1️⃣ Cross bicep curl

2️⃣ Tricep kickbacks & hold

3️⃣ Upright row & clean

4️⃣ Back to front & front drive

5️⃣ Stepping shoulder press

Get More Steps In with This 15-Minute Workout

In another post, she shares a 15-minute workout to get 1,500 steps in. “How many daily steps do you do? Do you struggle to get your steps in each day! Try this….Stick some music on, set a timer for 1 minute a move and let’s go!” she writes. Repeat twice.

  1. March
  2. Wide march
  3. In & out March
  4. Two side steps
  5. Rock step
  6. Box step
  7. Walk forward & back
  8. Let loose & boogie

RELATED: How to Debloat Your Belly Fast, According to an MD

This Is Why You Only Need 15 Minutes to Work Out

Mature woman, break and drinking with water, earphones or music on machine for workout or exercise at gym. Female person with smile for rest, mineral beverage or thirst after training at health clubShutterstock

“Why do you only workout for 15 minutes? Surely that is not enough? What else do you do? These are the questions I get all the time. The other question I get is how do I stay motivated?” she wrote in another post. “So motivation & just 15 minutes go hand in hand. Just 15 minutes allows me to stay consistent as the workout is finished before you know it! Motivation is fleeting, some days you are, some days you are not! Knowing that your workout is only 15 minutes means it’s so much easier to just get the job done! Consistency is the key to getting results. Dipping in and out of exercise and great nutrition is what causes yo-yo weight loss and dieting. Doing 15 minutes consistently and eating great food consistently is what gets results! Simple! This is what works for me and 1,000’s of women who workout with me each day!”

💪🔥Body Booster: Try to do a short but intense 15-minute workout every day for a week.

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Britany Williams Shares 10-Minute, Zero Equipment Beginner Workout

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britanywilliams/Instagram
Leah Groth
By Leah GrothAug 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Britany Williams is a personal trainer and influencer whose workouts are featured on the Sweat app. She regularly shares mini workouts via her Instagram account, many of which can be done without any equipment and in the comfort of your own home. She recently shared a quick but effective routine for beginners. “Need a no fuss QUICK workout? Try this 10 minute workout with no equipment needed from my new program The Daily 10 Challenge in the @sweat app 🎉” she captioned the series of clips, which demonstrate each of the exercises. Here is everything you need to know about the workout and all of her other diet and fitness tips.

No Equipment Needed

She recommends 5 exercises, doing each for 30 seconds, and completing 3 rounds of the set. “This workout targets your shoulders, core, quads and glutes - no equipment needed,” she explains.

  • Bird Dog
  • Supine March
  • Shoulder Cars
  • Glute Bridge
  • Lunge

Eat Foods That Make You Happy

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

In a TikTok clip, Britany encourages her followers to change the way they eat. “Often we leave off the foods that give us joy when building our plate. When in reality, what if we started there? What if when you were building your meal plan or your diet or your whatever it is, what if you started your meal plan with keeping in the foods that make you happy and then you had to build around that? What on my plate today supports my nutrition and supports my goals, but what also supports my joy?” she says.

Related: I Lost 30 Pounds With This Walking Routine

Work Your Upper Body When You Are Unmotivated to Work Out

,Working,Out,Gym,Weights,dumbbellsShutterstock

“If you're the kind of girly who's motivated most days to workout, but then there's that one to two days a week that you just struggle with, save your upper body workouts for those days,” she suggests. “Mentally, there is something easier about standing still and just moving weight around with your arms and upper body than there is about having to lower your entire torso down into a squat or a lunge and getting back up. Zero percent backed by science, but a hundred percent backed by my own personal experience.”

Run More with These 5 Tips

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

In a TikTok video, Britany unveiled “five realistic tips to make it a little easier” to go running. “Number one, sometimes run without your watch. Get used to how your body feels without always worrying about pace. Number two, a quick warmup is a game changer before longer runs, especially if you run in the morning. Number three, if you're a beginner, take breaks. Alternate walking and running for one minute intervals, increasing the length of the run interval every couple of weeks. Number four, get the right shoes. I get new shoes every 400 miles or so, and my knees thank me every time. And number five, realize every step forward, whether it be for five minutes or for an hour, is a step forward in your goals.”

Related: #1 Best Breakfast for Proteins According to Dietitian Who Lost 100 Pounds

How to Do a Push Up If You Struggle

Shutterstock

Britany admits that she has “struggled with pushups for years” and offers a tip on how to make them easier. “The idea of doing pushups on your toes was just never approachable for you. You need to elevate your hands on a chair. The higher your hands are relative to your feet, the easier it's going to be and it's going to be so helpful,” she says.

💪🔥Body Booster: Try and do at least a 10-minute workout every day for a week and then ask yourself how you feel. You will likely be motivated to do longer workouts the next week. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Weight Loss “Solutions” That Are Part of the Problem

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She Has a Flat Tummy in Her 50s Because of These 4 Habits
Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothMar 11, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 doing everything you think you should to lose weight, but the pounds aren’t falling off? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals weight loss “solutions” that are actually part of the problem. “I swear my body changed overnight in my late 40s, and trust me—I tried all the ‘solutions.’ (Hint: none of them worked.)” she writes. She also reveals a few things to do instead to help you lose weight.

You Can’t Just “Eat Less”

First, you can’t just “eat less,” she says. “A caloric deficit is key, but if you’ve been dieting forever, eating less won’t fix your midlife metabolism. It just leads to cravings, exhaustion, and that “start over Monday” cycle. You can pull this off for a while but once you decide you are tired of feeling terrible, you go right back to eating more and regain whatever weight you lost. Keeping you stuck in a cycle of gaining and losing the same five-10 pounds over and over again,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Might Need to Move More, But Maybe Not

“You might need to ‘move more’… or not,” she continues. “You cannot cardio your way to sustainable fat loss. Without strength training, too much cardio (without a balanced approach that includes strength training) will leave you under-muscled and hungry.”

You Can’t Rely on Simply Cutting Carbs

“Cutting carbs won’t save you,” she explains. “Carbs are energy (and happiness!). No solid data says low carb helps healthy women in midlife lose fat faster.”

You Can’t Just Add More of X

Also, “Adding more of X (protein, carbs, workouts, meals, snacks) won’t work without a strategy,” she says. “More isn’t better if you don’t understand what your body actually needs.”

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

What to Do Instead: Make Sure Your Body Is Metabolically Healthy

What should you do instead? “Make sure your body is in a metabolically healthy place before you start cutting calories. This means good sleep, digestion, mood, energy and eating enough protein and overall calories before you try to lose fat,” she writes.

Walk and Lift Weights

Next, get your steps in. “Walk a minimum of 8000 steps a day and strength train 2-3 times a week. If you love cardio, add it in on top of that (allowing for some rest, too)” she writes.

Focus on Whole, Minimally Processed Carbs

You can eat carbs, but keep it healthy. “Keep 80% of your carbs whole, and minimally processed. Nuts, grains, seeds, veggies, and whatever fruit you want. The other 20% can be fun!” she writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Add Protein

“You may need to add more protein. You may need to add in a balanced snack. But if you add (even the good stuff) and go over your caloric needs, you will still gain weight. Add wisely,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Things You Need to Do to Lose Weight Over 40

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5 Protein Diet Traps Women Over 35 Need to Avoid for Real Fat Loss
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By John-Chapple1Mar 11, 2025
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✓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.

Many people believe that carbs are the enemy in terms of weight loss. However, this isn’t true. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post, she reveals that at 40, she finally shifted her approach to nutrition and fixed some crucial carb mistakes. Here is what she did instead.

She Spent Years Avoiding Carbs

“I spent years not eating foods like bananas or potatoes, thinking they would spike my glucose and make me gain weight, yet I: couldn’t figure out why I gained weight, didn’t look ‘toned’ despite working out, was constantly exhausted, had regular binges & had out of control cravings,” she writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

This Impacted Her Metabolism

“Why? I didn’t have a healthy metabolism DESPITE eating a clean low-carb diet & working out. Because I: wasn’t eating enough protein, was eating too much fat/too many calories, wasn’t moving enough throughout the day, and drank alcohol regularly which wrecked my sleep,” she says.

She Is Now the “Healthiest and Strongest” She Has Been at 40

“I’m now 40 and can proudly say I’m the healthiest and strongest I’ve ever been in my life, & I eat over 200g of carbs a day!” she continues. “The real key to metabolic health isn’t cutting carbs—it’s optimizing muscle, movement, sleep, & food quality. Here’s what actually improves insulin sensitivity (backed by science).”

Build Muscle

The first thing that improves insulin sensitivity is building muscle. “Muscle is like a glucose sponge—it pulls sugar out of your blood, reducing the need for insulin. Resistance training 2–3x per week improves insulin sensitivity by increasing glucose uptake (PMID: 23970530). Prioritize progressive overload to see the best results,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Move Daily (Beyond the Gym)

Next, in addition to workouts, you should move daily. “Long sitting hours = reduced insulin sensitivity. Break up sitting every 30 mins with ‘movement snacks’ (e.g., air squats, stair climbs). Even a 5-min post-meal walk lowers blood sugar & insulin response (PMID: 19207879),” she writes.

Prioritize Sleep:

She also stresses the importance of prioritizing sleep. “Lack of sleep disrupts insulin function. Less than 6 hours/night? Your body responds as if it’s prediabetic (PMID: 20371664). Aim for 7–9 hours of quality sleep, stick to a schedule, & limit blue light before bed, she says.

Eat Mostly Whole-Food Carbs

Finally, “It’s not carbs—it’s the type of carbs,” she says. “Whole grains, fruits, veggies, and legumes digest slower, keeping blood sugar steady (PMID: 11976158). Stick to mostly whole food carbs that are full of fiber and water & keep the ‘fun carbs’ around 5-20% within calorie balance!” she writes.

Be More Strategic

The bottom line? “Fixing your metabolism isn’t about fear—it’s about strategy. Lift weights, move often, sleep well, and eat whole foods. Small shifts = big results,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Lose Up to 16 Pounds by Summer by Investing in These 5 Simple Items Recommended by a Perimenopause Expert

Trish Koeslag liftwithtrish
Coach Lost 23 Pounds in 7 Months with This Step-by-Step Plan
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Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you on a mission to lose weight by summer? Investing in yourself and some tools to help you achieve your goals might be the thing to do. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she shares a few things to invest in in order to lose weight fast. “Here’s the exact plan to lose 8 to 16 pounds by the summer for ladies in perimenopause,” she writes.

She Invested in Herself

Trish Koeslag liftwithtrish​Eat Whole Foods 90 Percent of the TimeCopyright liftwithtrish/Instagram

“I invested in myself. And yes, I had to spend a little bit of money but the ROI has been nothing short of extraordinary. These 5 simple items can change your life around. Let’s welcome summer 2025 feeling our most bad selves!”

Get a Food Scale

Trish Koeslag liftwithtrish​Lift WeightsCopyright liftwithtrish/Instagram

The first thing you need? “Get yourself a food scale and start weighing and tracking your food in grams. This will help you accurately measure how much food you’re eating. I’ve been testing out Cronometer and think it’s a great app for food tracking!” she writes.

And, Lift Weights

Trish Koeslag liftwithtrish​Get Enough SleepCopyright liftwithtrish/Instagram

In addition to prioritizing your diet, make sure to exercise. “Pair your nutrition with a strength training routine-train 3-4x/week!” she encourages.

Grab a 2 Liter Water Bottle

Trish Koeslag liftwithtrish​Track Everything You EatCopyright liftwithtrish/Instagram

Hydration is also key. “Grab a 2L water bottle and fill it up every morning; take it with you wherever you go. Water flushes out toxins, reduces water retention, improves workout performance, helps control snacking,” she writes.

Stock Up on Meal Prep Containers

Trish Koeslag liftwithtrish​Lift WeightsCopyright liftwithtrish/Instagram

“Stock up on meal prep containers,” she urges. “If you prep food ahead of time, and plan your meals for the day ahead of time, it will make it so much easier to stick to your nutrition goals. Choose 90% whole foods at all meals!”

Invest in a Fitness Tracker

Trish Koeslag liftwithtrish​Get Yourself in a DeficitCopyright liftwithtrish/Instagram

Next, “look into fitness trackers and invest,” she says. “This will help ensure you are getting enough steps in, and will monitor your overall activity levels. Are fitness trackers spot-on accurate? Nope! But,it can set a baseline for you!”

And, Use It to Get Your Steps In

Trish_Koeslag_liftwithtrish11Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 PoundsCopyright liftwithtrish/Instagram

The fitness tracker is a great tool for tracking your steps. “Aim for 10K/day. And throw in a couple of days of cardio—try two days for 30 minutes!” she writes.

Get a Journal

Trish Koeslag liftwithtrish​HydrateCopyright liftwithtrish/Instagram

Her last item to invest in? “Spend a few bucks on a journal and take 5-10 minutes every morning to set your intentions for the day. This doesn’t mean your day will be perfect but in my personal journey, setting my intentions for the day always gets my mind in the right place,” she encourages. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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