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7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By

Learn effective strategies for achieving lean, strong arms from fitness expert Michelle Roots.

Alek Korab
By Alek KorabSep 26, 2024
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Alek Korab is Founding Editor of Body Network
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Michelle Roots Fitness & Nutrition Coach
Copyright Michelle Roots/YouTube
Alek Korab
By Alek KorabSep 26, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Many women struggle with arm fat, or what they often call "batwings," and are looking for ways to tone up and achieve leaner arms. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 17 years of experience, shares awesome videos to guide you through realistic methods that truly work. Michelle debunks common myths like spot reduction, explains the importance of strength training, and emphasizes the need for consistency and a well-balanced diet. With the right combination of exercises, proper nutrition, and a smart approach to fitness, achieving toned, lean arms is entirely possible—just not in a week. Patience and dedication are key to long-lasting results.

The Truth About Arm Fat Loss

Michelle, in her popular video, begins by addressing the misleading information often found online. "How to lose arm fat in three days, how to lose arm fat fast, how to lose arm fat in seven days," she says in her video, highlighting the unrealistic promises made by some fitness influencers. "It really frustrates me because I deal with so many women who have a negative body image and they just really are putting in the work and working so hard and then getting frustrated or feeling like they're a failure because they're not getting results in seven days and it's not their fault."

Stephanie Mansour, a trainer, adds: "I encourage my clients to do an arm workout at least three times a week to build muscle, plus cardio at least twice a week to help with overall fat and calorie burns," she told NBC News.

Understanding Arm Fat

Several factors contribute to the appearance of arm fat, including genetics, age, and lifestyle changes. Michelle explains in her video, "As we age, you begin to lose muscle mass at a faster rate, which means your metabolism is going to naturally slow down if you're not doing anything to counterbalance, either maintaining the muscle you have or continuing to increase your lean muscle as you age."

It's also important to note that some jiggle is normal. Michelle demonstrates this point: "See this jiggle. I've got jiggle too. I just want to say it is a little bit normal when you're not flexed to have some jiggly skin."

The Myth of Spot Reduction

One of the most persistent myths about arm fat is the concept of spot reduction. Michelle debunks this idea in her video: "So if you're not sure what spot reduction means, it's basically if I only just went and did tricep extensions on the cable machine or anywhere, if I only did tricep exercises, is that going to help tone up the back of my arms? No, this is a myth, so our bodies just don't work that way."

The Cleveland Clinic supports this view, stating: "Losing weight essentially comes down to one thing: By burning more calories than you're eating, a math solution called a calorie deficit. You can create a calorie deficit by reducing your calorie intake or combining fewer calories with more exercise."

RELATED:Woman Tried the Stairmaster Every Day for 30 Minutes for 14 Days, Here’s What She Didn’t See Coming

Realistic Tips for Toned Arms

Michelle, in her video, offers three key tips for achieving leaner, stronger arms:

1. Lock in Your Nutrition

"Whether your goal is body recomposition or strictly fat loss, you want to make sure you were eating either at maintenance or in a slight calorie deficit in order to lose body fat," she says.

2. Be Consistent and Patient

"Don't be flexing in the mirror every single day and shaking your arm every single day to see if anything has changed. Put in the work, show up consistently week after week and watch the magic happen," Michelle advises.

3. Strength Training

"If your goal is to see lines, see how I have a little line here, a shoulder cap, you want to see some tricep lines, you want to see biceps... if you want to see all this stuff, you're not going to get that from just doing cardio and eating in a calorie deficit," she says.

Effective Arm Exercises

Michelle in her video recommends a combination of compound and isolation exercises for building arm strength and definition. Some of her favorites include:

  • Chest press (can be done with dumbbells or barbells)
  • Pull-ups or chin-ups (or assisted versions)
  • Overhead press
  • Cable tricep extensions
  • Dumbbell skull crushers
  • Pushups (including variations like diamond pushups)
  • Bicep curls
  • Dumbbell lateral raises

The Importance of Overall Health

While focusing on arm exercises is important, it's crucial to remember that overall health and fitness play a significant role in achieving toned arms. As the Cleveland Clinic suggests, "The Mediterranean Diet pyramid is one way to visualize what foods you should eat and how often... All Mediterranean Diet pyramids encourage you to eat mostly veggies, fruits, whole grain, and extra virgin olive oil while limiting red meat and sweets."

RELATED:10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day

Exercise — The More, The Better

Additionally, proper rest is essential. UCLA Health warns, "When it comes to exercise, more is not always better. Exercising too much — too often or too intensely — can lead to problems. It can even stop you from achieving your fitness goals."

By following these expert tips and maintaining a balanced approach to fitness and nutrition, you can work towards achieving the lean, strong arms you desire. Don’t forget that it's not a sprint but a journey that requires patience and consistency, but with the right approach, you can see real, lasting results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By

Michelle Roots Fitness & Nutrition Coach
Copyright Michelle Roots/YouTube
Alek Korab
By Alek KorabSep 26, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
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.

Many women struggle with arm fat, or what they often call "batwings," and are looking for ways to tone up and achieve leaner arms. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 17 years of experience, shares awesome videos to guide you through realistic methods that truly work. Michelle debunks common myths like spot reduction, explains the importance of strength training, and emphasizes the need for consistency and a well-balanced diet. With the right combination of exercises, proper nutrition, and a smart approach to fitness, achieving toned, lean arms is entirely possible—just not in a week. Patience and dedication are key to long-lasting results.

The Truth About Arm Fat Loss

Michelle, in her popular video, begins by addressing the misleading information often found online. "How to lose arm fat in three days, how to lose arm fat fast, how to lose arm fat in seven days," she says in her video, highlighting the unrealistic promises made by some fitness influencers. "It really frustrates me because I deal with so many women who have a negative body image and they just really are putting in the work and working so hard and then getting frustrated or feeling like they're a failure because they're not getting results in seven days and it's not their fault."

Stephanie Mansour, a trainer, adds: "I encourage my clients to do an arm workout at least three times a week to build muscle, plus cardio at least twice a week to help with overall fat and calorie burns," she told NBC News.

Understanding Arm Fat

Several factors contribute to the appearance of arm fat, including genetics, age, and lifestyle changes. Michelle explains in her video, "As we age, you begin to lose muscle mass at a faster rate, which means your metabolism is going to naturally slow down if you're not doing anything to counterbalance, either maintaining the muscle you have or continuing to increase your lean muscle as you age."

It's also important to note that some jiggle is normal. Michelle demonstrates this point: "See this jiggle. I've got jiggle too. I just want to say it is a little bit normal when you're not flexed to have some jiggly skin."

The Myth of Spot Reduction

One of the most persistent myths about arm fat is the concept of spot reduction. Michelle debunks this idea in her video: "So if you're not sure what spot reduction means, it's basically if I only just went and did tricep extensions on the cable machine or anywhere, if I only did tricep exercises, is that going to help tone up the back of my arms? No, this is a myth, so our bodies just don't work that way."

The Cleveland Clinic supports this view, stating: "Losing weight essentially comes down to one thing: By burning more calories than you're eating, a math solution called a calorie deficit. You can create a calorie deficit by reducing your calorie intake or combining fewer calories with more exercise."

RELATED:Woman Tried the Stairmaster Every Day for 30 Minutes for 14 Days, Here’s What She Didn’t See Coming

Realistic Tips for Toned Arms

Michelle, in her video, offers three key tips for achieving leaner, stronger arms:

1. Lock in Your Nutrition

"Whether your goal is body recomposition or strictly fat loss, you want to make sure you were eating either at maintenance or in a slight calorie deficit in order to lose body fat," she says.

2. Be Consistent and Patient

"Don't be flexing in the mirror every single day and shaking your arm every single day to see if anything has changed. Put in the work, show up consistently week after week and watch the magic happen," Michelle advises.

3. Strength Training

"If your goal is to see lines, see how I have a little line here, a shoulder cap, you want to see some tricep lines, you want to see biceps... if you want to see all this stuff, you're not going to get that from just doing cardio and eating in a calorie deficit," she says.

Effective Arm Exercises

Michelle in her video recommends a combination of compound and isolation exercises for building arm strength and definition. Some of her favorites include:

  • Chest press (can be done with dumbbells or barbells)
  • Pull-ups or chin-ups (or assisted versions)
  • Overhead press
  • Cable tricep extensions
  • Dumbbell skull crushers
  • Pushups (including variations like diamond pushups)
  • Bicep curls
  • Dumbbell lateral raises

The Importance of Overall Health

While focusing on arm exercises is important, it's crucial to remember that overall health and fitness play a significant role in achieving toned arms. As the Cleveland Clinic suggests, "The Mediterranean Diet pyramid is one way to visualize what foods you should eat and how often... All Mediterranean Diet pyramids encourage you to eat mostly veggies, fruits, whole grain, and extra virgin olive oil while limiting red meat and sweets."

RELATED:10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day

Exercise — The More, The Better

Additionally, proper rest is essential. UCLA Health warns, "When it comes to exercise, more is not always better. Exercising too much — too often or too intensely — can lead to problems. It can even stop you from achieving your fitness goals."

By following these expert tips and maintaining a balanced approach to fitness and nutrition, you can work towards achieving the lean, strong arms you desire. Don’t forget that it's not a sprint but a journey that requires patience and consistency, but with the right approach, you can see real, lasting results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

3 At-Home Exercises Make Arm Fat Disappear Without Weights

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Copyright Jenna Collins Fitness/YouTube
Christopher Roback
By Christopher RobackDec 03, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Tired of waving goodbye and having your arms wave back? Don't rush to buy expensive weights or gym memberships. Fitness expertJenna Collins has helped thousands of women transform their arms using nothing but their own body weight.

With over 400,000 YouTube followers and 25 years of fitness experience, Jenna specializes in helping women get toned, sculpted arms at home. Her approach? Using your body's natural resistance to build muscle and burn fat. Keep reading to learn her simple, equipment-free exercises that you can start right now, in your own home, to finally get those lean, defined arms you've always wanted.

Why Body Weight Training Works Better Than Weights

"The primary cause of loose or flabby arms comes down to lack of muscle tone," says Jenna in her post. "Many people think they need heavy weights to build muscle, but your own body weight provides the perfect resistance for toning arms." She explains that bodyweight exercises allow for better form and more natural movement patterns, reducing injury risk while maximizing results.

The Age Factor: Natural Resistance Is Your Friend

"Around our mid-thirties, our skin begins to lose elasticity, and we start losing muscle mass," Jenna notes. But here's the good news: bodyweight exercises are particularly effective for women over 35. "They allow you to build strength gradually and safely, working with your body's natural mechanics."

Stop Wasting Money on Equipment

"You need to stop thinking you need expensive equipment or gym memberships," Jenna warns. "The most effective arm-toning exercises use nothing but your own body weight and perhaps a wall." This approach not only saves money but ensures you can work out anywhere, anytime.

The Science Behind Body Weight Training

"Research shows that bodyweight exercises can build muscle just as effectively as weight training," Jenna explains. "You can build muscle by performing anywhere from 6 to 30 reps." This flexibility makes bodyweight training perfect for all fitness levels. Read on to learn Jenna’s no-equipment arm transformation plan. Follow these precise workouts, progressing at your own pace.

Level 1: Wall Push-ups

  • Perfect for beginners
  • Equipment needed: Just a wall
  • Form: "Stand facing wall, hands shoulder-width apart. Keep core engaged, glutes squeezed"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Wall push-ups perfectly engage your triceps while being gentle on joints."

Level 2: Diamond Knee Push-ups

  • For intermediate fitness levels
  • Equipment needed: None (just a comfortable floor space)
  • Form: "Create a diamond shape with your hands, knees on floor"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "The diamond shape targets triceps more intensely than regular push-ups."

Level 3: Full Diamond Push-ups

  • Advanced movement
  • Equipment needed: None
  • Form: "Full push-up position, hands in diamond shape, body straight"
  • Do: 6-12 reps for 3-4 sets
  • Rest: 60 seconds between sets
  • Why it works: "Maximum engagement of arm muscles using full body weight."

The Kitchen Connection

"To reveal toned arms, you need to fuel your body right," Jenna advises. "Aim for 0.7 to one gram of protein per pound of body weight daily." No expensive supplements needed – focus on whole foods like eggs, lean meats, beans, and Greek yogurt.

Your No-Equipment Success Plan

"Results come from consistency, not fancy equipment," Jenna explains. Follow these tips:

  • Start with Level 1, perfect your form
  • Progress only when you can do all sets with proper form
  • Work out 3-4 times per week
  • Take progress photos every 2 weeks
  • Give yourself 2-3 months to see significant changes
  • Focus on slow, controlled movements

Remember: "The best exercise equipment you have is your own body," Jenna says. "Master these movements, be patient, and watch your arms transform." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Personal Trainer Reveals Top 7 Fat Loss Tips

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Leah Groth
By Leah GrothMar 26, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to get in shape for summer? One expert has a few easy habits to help you achieve your weight loss goals. Georgina Ashcroft is a fat loss coach and trainer who helps women lose weight without yo-yo dieting. In a new post, she lists her top tips for losing weight. “All my fat loss tips,” she says. “Action these and you WILL see results. You’ve probably heard these before, but that’s because they actually work. My biggest mistake? Overcomplicating everything. Truth is – keeping it simple & nailing the basics is what gets results.”

The 80/20 Nutrition Rule

Georgina recommends the 80/20 rule. “Yes, you CAN eat your favourite foods. But focus on 80% whole, nutrient-dense foods and 20% of the more flexible stuff,” she writes. “Whole foods = better energy, fewer cravings, more satisfaction, easier dieting, and better health overall!”

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

Create a Sustainable Deficit

Next, create a sustainable deficit. “Don’t starve yourself! A massive calorie cut will make you quit. Keep calories as high as possible while still losing fat. More food = better workouts, more energy, better results,” she says.

Protein

Amp up your protein intake. “Protein helps you stay full AND protects your muscle as you lose fat. No high-protein diet? Expect struggles sticking to your plan,” she writes.

Lift Weights Instead of Doing Endless Cardio

Georgina is also an advocate of lifting weights over doing endless cardio. “Weight training helps you burn fat while keeping that ‘shaped’ look. Cardio is optional & a great tool, but weight training should be your priority if you want long-term fat loss + muscle retention,” she says.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Social Life INCLUDED

She is also a proponent of having a social life. “One night out or meal with friends won’t ruin your results. Ditch the all-or-nothing mindset. Hit your non-negotiables (steps, protein, hydration) and you’ll STILL make progress,” she says.

Load Up on Veggies and Berries

She is also all about produce, specifically veggies and berries. “These are my fat loss secret weapons. They keep you fuller for longer, are low-calorie, packed with nutrients, and help reduce cravings. Plus – you can double your plate size without doubling the calories!” she says.

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

Steps, Steps, Steps

Finally, get your steps in. “Walking is underrated. I increase my steps over time – it’s easier, more sustainable than constant running, and seriously effective for fat loss. Keep it simple. Stay consistent. Fat loss doesn’t have to be complicated!” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

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

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Copyright fabulous50s/YouTube
Christopher Roback
By Christopher RobackDec 09, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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

4 Best Exercises to Lose Flabby Arms

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Ferozan Mast
By Ferozan MastAug 26, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

Alan Mandel, DC (@motivationaldoc), says one of the most common questions doctors, therapists, and trainers are asked is how to get rid of flabby arms. “You’ve probably noticed over the years that your arms continue to get flabbier. You might've been on diets, and you say to yourself, how come my arms are still flabby? Well, you must understand that as we get older each year, after the age of 35, we continue to have less lean body weight. That means less muscle. So if you've been trying to fight that weight with whatever diets you've tried already and you're not increasing lean body weight, which is muscle, your metabolism is going to continue to slow down.” So what does he suggest? Here are the nine best ways to get rid of your arm flab for good and achieve the strong, toned arms of your dreams.

Overall Fat-Burning

Dr_Alan_Mandell_motivationaldoc4Copyright motivationaldoc/YouTube

You can’t just work out your arms and expect fat-burning in one spot only. “So here is the big problem: no one's telling you that while you've been burning the fat and losing weight, you're also burning the muscle,” Dr. Mandell says. “That's why your arms continue to get flabbier. Please understand that there is no such thing as spot reduction. We need to get your whole metabolism kicking up. By doing so, your body will choose the right areas to burn fat while you increase that lean body weight, which is muscle. So I'm going to teach you the right components to lose arm fat and tighten and tone those saggy arms.” For weights, Dr. Mandell says men should use heavier ones than women do.

Water and Nutrition

Beautiful running woman making a break to drink a water form bottleShutterstock

Dr. Mandell emphasizes the importance of burning off more than you’re taking in. “Our body requires lots of water to allow the bodily functions to work correctly,” he says. “This is extremely important for fat burning. Make sure you're getting the right nutrition, vitamins, and minerals, and take the time to eat the proper foods so it is time to start making smart choices. Yes, this is all about calories. As your body burns more calories, it's going to burn more fat. Doing aerobic activity increases oxygen, and that's what burns the fat. Entertain each other. Make your exercise fun. This is a great motivational tool to help you get those great results.”

Make It Fun

beautiful young girl walking in forest in running clothes standing on logShutterstock

Dr. Mandell recommends finding a workout you actually enjoy to burn fat and lose weight. “Make time to take those simple walks around your neighborhood and look forward to breathing in that fresh air,” he says. If you like to stay active, then start doing some aerobic classes. Using light weights will help build muscle. There are many different aerobic classes. Some may involve dancing and listening to music.”

Use the Incline

Legs of woman running on treadmillShutterstock

Dr. Mandell suggests using the incline for people who like walking or running on the treadmill. “Some like getting on a treadmill. If you're walking or running, moving the treadmill to a higher incline will increase your heart rate and will help your metabolism burn fat quicker. If you have any pets, take the time to walk them. Not only is it healthy for your pet, but your body is definitely reaping the benefits.”

Swimming Workouts

Female swimming front crawl.Shutterstock

Dr. Mandell recommends swimming for a full-body workout. “Swimming is one of the best exercises for the entire body. You'll use almost every muscle within your body where there is a little force on the joints. If you like to go out and see nature, then go for a bike ride. This is an excellent way to help increase that aerobic activity.”

Exercise #1: Light Dumbbells

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Dr. Mandell recommends using light weights (or as much as you can handle, depending on fitness). “Stretching is always important to help increase blood supply to those muscles… For those people who have bands, you can get great resistance stepping on the back of the band as you continue doing [this] tricep exercise. These tricep kickbacks will tighten and tone those arms. Light dumbbells are great, but if you don't have dumbbells, use any other object with weight.”

Exercise #2: Bench Dips

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

Dr. Mandell loves bench dips and push-ups. “Bench dips are one of my favorite exercises. You can do these exercises anywhere on a chair, a bench, or a bed, whatever works for you. This will really isolate those triceps to get them stronger. Push-ups are great for those triceps as well. It will also work your chest muscles. If you can't do a full push-up, do them on your knees. You'll still reap the benefits of strengthening those weakened muscles.”

Exercise #3: Bicep Curls

Woman training in gym room ready for fitness biceps exercisesShutterstock

Dr. Mandell recommends bicep curls. “Now we're going to focus on the bicep, which is the front part of the arm. Doing half-bicep curls will isolate that muscle to get it nice and toned. Using two light dumbbells, strengthening the biceps, and doing over-the-head presses will help strengthen and tone those biceps and shoulder muscles.”

RELATED:I Lost 22 Pounds in a Week on Egg Diet

Exercise #4: Resistance Bands

Young female athlete using resistance band while working out in the living room.Shutterstock

Dr. Mandell recommends exercise bands for working out at home and on the go. “You can also strengthen those biceps by using exercise bands. They are light and very easy to travel with. Make sure you keep good form while doing this exercise. These light over-the-head presses will help tone those shoulders. Make sure you're using a lightweight one so you don't strain your neck. So, I want you to pick four to five exercises where you work different muscles. You're going to do anywhere between eight to 12 repetitions, two to three sets every other day. You need to stay strong mentally and persevere. Continue to move forward, and you will see amazing results.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

She Lost 50 Pounds Doing These 5 Things

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Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
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Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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Are you struggling to lose weight? Sometimes we become our own worst enemy in the weight loss process, and need to incorporate some core healthy habits into our routine. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer who lost 50 pounds and helps others do the same. In a new post, she shares “5 ways to make your fat loss easier.”

Strength Training

Almost every expert is going to tell you, that if you want to lose weight, you need to lift weights. “Muscle burns 3x more calories at rest than fat & 🔥 for your metabolism. Plus, when you lose the body fat you want muscle on your body so you look toned + sculpted,” Ferguson writes about strength training. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walking

The next habit that will make weight loss easier? Walking. “Increasing your TDEE (total daily energy expenditure) by a few hundred calories through walking will help you achieve an overall calorie deficit more easily. BONUS: post meal walks help regulate blood sugar and aid in digestion,” she writes. Most experts recommend 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Hydrate

Drinking water is another important habit to simplify weight loss. “Dehydration can disguise itself as hunger,” says Ferguson. “Plus, staying well-hydrated can slightly boost your metabolism 🔥 also more efficiently process and eliminate fat.”

Sleep

Don’t sleep on sleep! Rest helps your body regenerate. “Sleep is really the lead domino in your health and has a big impact on your hormones, hunger, and metabolism. Life is harder when you’re tired,” says Ferguson.

Amp Up Your Fiber Intake

Finally, amp up your fiber intake, which she says is the “missing” puzzle piece. “Yes to protein! Yes to managing calories! And ALSO YES to eating enough fiber. Improved satiation, feel fuller for longer, better digestion, regulate blood sugar,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

He Lost 56 Pounds Eating “Cheat Code Meals”

Corey House coreyhousefitness
Copyright coreyhousefitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
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Do you want to lose weight while still enjoying delicious food? Corey House is a fitness trainer specializing in helping people over 40 shed fat and build muscle using the methods that enabled him to drop 56 pounds. In a new social media post, he reveals his “cheat code meals” for weight loss. “5 high protein, low calorie meals so good it felt like I was cheating when I dropped 56 pounds of fat,” he wrote.

Losing Weight Is All About Infusing Lifestyle with Healthy Food

“OK, so a long time ago I came to the reality that losing weight and keeping it off was LESS about restriction and deprivation… and MORE about the fusion of lifestyle and healthy food. One of the first things I have my coaching clients do is craft a list of ‘healthier’ foods that they actually enjoy eating and will help them make progress toward their fat loss & fitness goals. And sometimes… we stumble upon food combinations and meal creations that are SO freaking good, they make you feel like you’re cheating. These are their Sustainable Nutrition Staples. Here are five ✋ that I ate on repeat when I was dropping 56 pounds (and STILL eat today),” he says.

Blueberry Greek Yogurt Bowl

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.​2. Greek YogurtShutterstock

Nutritional Information: 56g Protein / 360 Calories

Ingredients

  • 1.5 cups plain non-fat Greek yogurt
  • 1/4 cup blueberries
  • 1 scoop vanilla whey protein
  • 1 Tbsp honey drizzled on top.

BBQ Chicken Flatbread Pizza

ChickenGrill,grilled,bbq,breast,meat,protein​Harvest Chipotle BowlShutterstock

Nutritional Information: 69g Protein / 563 Calories

Ingredients

  • 1 sheet Lavash flatbread
  • 8 oz. seasoned grilled chicken
  • 1/4 cup sugar-free BBQ sauce
  • Chopped red onion & bell pepper
  • 1/2 low-fat mozzarella cheese.

High Protein Burrito Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Nutritional Information: 42g Protein / 490 Calories

Ingredients

  • 6 oz. lean ground beef w/taco seasoning
  • 1/2 cup sauteed bell peppers & onion
  • 1/2 cup refried beans
  • 1/4 cup shredded cheddar cheese
  • 2 Tbsp. low-fat sour cream.

Chipotle Chicken Bowl

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

Nutritional Information: 43g Protein / 440 Calories

Ingredients

  • 6 oz. seasoned grilled chicken
  • 1/2 cup cooked white rice
  • 1 cup sauteed bell peppers & red onion
  • 2 Tbsp medium/hot salsa.

Meat Sauce & Spaghetti Squash

Spaghetti squash top down viewShutterstock

Nutritional Information: 57g Protein / 613 Calories

Ingredients

  • 1/2 roasted spaghetti squash
  • 6 oz. 93% lean ground beef
  • 1/2 Rao’s marinara sauce
  • 1 Tbsp. grated parmesan cheese
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

Mom Loses 30 Pounds With 2 Diet Changes

Ellisha Eat Well with Lisha llishaalways
Copyright Eat Well with Lisha/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Motherhood changes everything—including our bodies. Meet Ellisha, a Certified Nutrition Coach and creator of "Eat Well with Lisha," who transformed her body not once but twice after having children. "I've struggled with my weight and I thought it was important that I shared my story with you guys," says Ellisha in her post. Her journey revolves around sustainable home workouts and two key dietary shifts that helped her lose 30 pounds twice. Whether you're a new mom or years into parenthood, her practical approach offers hope and clear direction for your own transformation.

Active Living Before Motherhood

Being active came naturally to Ellisha during her younger years. "I was always pretty active growing up. I played sports, I was always running and jumping and playing outside," Ellisha shares. Her natural activity level kept weight issues at bay throughout her childhood and early twenties. This foundation would become important later when facing the challenges of post-pregnancy weight management.

First Baby, First Comeback

When Ellisha had her daughter in 2011, she approached pregnancy with determination. "I was obsessed with maintaining my pre-baby body. So I was walking a lot, doing cardio within reason," she explains. This commitment to staying active throughout pregnancy paid off. Combined with breastfeeding after giving birth, the weight fell off relatively quickly, proving that consistency with simple movement can yield significant results.

When Life With Two Kids Takes Over

Having her son in 2014 initially seemed straightforward. "I was like, piece of cake. I already know what to do. I did this once," Ellisha recalls. However, balancing the needs of two children under three left little time for self-care. "I let taking care of me fall by the wayside. Like a lot of women do," she admits. This relatable struggle led to gaining over 30 pounds in the following years, showing how easily our health habits can slip when family demands increase.

The Wake-Up Call

Despite her husband's constant reassurance about her beauty, Ellisha learned an important truth about body image. "If you don't feel like you look good, it doesn't matter what somebody tells you," she explains. This internal motivation became her driving force. Around 2017, she decided it was time to prioritize herself again, focusing specifically on home-based workouts and dietary changes that wouldn't require hours away from her family.

First Diet Change: Going Pescatarian

Ellisha's first significant dietary shift was adopting a pescatarian eating pattern. "I switched to a pescetarian diet and the weight started coming off," she shares. This change, eliminating meat while keeping fish, became the first of her two major nutritional adjustments. Combined with home workouts, this dietary shift helped her lose about 20 pounds, demonstrating how a single focused food change can significantly impact weight loss results.

Home Workouts That Actually Work

Rather than jumping straight into gym-based training, Ellisha started with workouts she could do at home. "I started doing a lot of HIIT and plyometrics at home," she explains. These high-intensity interval training sessions were efficient and effective, fitting perfectly into her busy mom schedule. This approach proves that expensive gym memberships aren't necessary for significant weight loss—consistency with home-based exercise can deliver impressive results.

Building Confidence For The Next Level

The success from her home workouts built Ellisha's confidence to expand her fitness routine. Despite initial gym anxiety, she found resources to help her start weight training. "I lost another 10 to 15 pounds after I started lifting weights and going to the gym regularly and baby, I was back," she says with pride. Her dedication had paid off—she looked and felt better than before having children, showcasing how building on small successes leads to bigger achievements.

Second Diet Change: Full Vegetarian

Ellisha's second major dietary shift came later in her journey. "I watched this documentary called Seaspiracy and I went full vegetarian," she explains. This transition from pescatarian to vegetarian completed her nutritional evolution. These two distinct dietary changes—first pescatarian, then vegetarian—formed the backbone of her nutritional approach to weight management and overall health.

The Pandemic Weight Gain

Like many, 2020 hit Ellisha hard. "I struggled in lockdown. I started eating whatever the heck I wanted. I stopped working out. I was drinking damn near every day," she confesses. Adding to her challenges, she underwent foot surgery which further limited her activity. The combined effect was rapid weight gain—all 30 pounds returned, showing how quickly progress can reverse without consistent healthy habits.

Starting Over With What You Know

Rather than dwelling on disappointment, Ellisha took action by returning to what had worked before. "I've never been one to wallow in self-pity. I'm like a fixer," she explains. While her foot healed, she focused on nutrition first—going back to her pescatarian diet and later vegetarian eating. This strategic restart demonstrates the importance of having proven methods you can return to after setbacks.

Working Around Limitations

Ellisha's recovery from foot surgery taught her to adapt her fitness approach. "Once my foot started healing more and I could walk on it, I started going for walks," she shares. She also focused on upper body workouts that didn't strain her foot. "I was doing upper body workouts because it wasn't no wrong my upper body. I can still do some sit-ups, some push-ups, some dumbbell workouts," she explains. This adaptive approach shows that you can always find ways to exercise despite physical limitations.

Discovering New Strengths

An unexpected benefit emerged from Ellisha's surgery. "Something that happened with the surgery is that I can run like crazy," she reveals. Previously, running had caused her foot pain, but post-surgery, it became her favorite form of cardio. "Running is my go-to cardio. I love running," she shares. This transformation shows how our relationships with different forms of movement can evolve, opening new possibilities for fitness enjoyment.

From Personal Success To Helping Others

By the end of 2023, Ellisha had lost all the regained weight using the same combination of home workouts and dietary changes that worked the first time. Her success inspired her to help others. "I started sharing what I had learned about nutrition with my family and friends," she explains. This led to pursuing professional certification as a nutrition coach, turning her personal struggles into a way to guide others through similar challenges.

The Complete Transformation

Looking back on her journey, Ellisha finds meaning in both the setbacks and successes. "I'm so happy with where I am right now. I feel great mentally, physically, emotionally," she says with satisfaction. Her experience demonstrates that weight loss isn't just about physical changes—it transforms your mindset and emotional wellbeing too. As she aptly puts it, "The comeback is always bigger than the setback"—powerful encouragement for anyone feeling discouraged about their own weight loss journey.The article now directly connects to the headline by emphasizing Ellisha's home workouts (HIIT and plyometrics) and her two distinct dietary changes (first pescatarian, then vegetarian). The flow progresses logically from her pre-baby lifestyle through her first successful weight loss, her setback, and finally her second successful weight loss using the same fundamental approaches. Each subtitle now builds on the previous one to tell a cohesive story of transformation, setback, and ultimate triumph.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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