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I’m a Running Coach And This is How I Would Start My Running From Scratch

His three-step approach will have you pounding pavement in no time.

Leah Groth
By Leah GrothSep 22, 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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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.

Couple staying hydrated after workout
Shutterstock
Leah Groth
By Leah GrothSep 22, 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
✓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.

Fitness & Workouts

Dr. Casey Guthmiller, PT, DPT (@r4ucoaching) is a running coach and social media influencer who shares viral videos about how to maximize your workouts via running. In a recent video, he reveals the best way to get started with running if you are a beginner. “If I could start my running career over from scratch, here's exactly what I would do,” he says at the start of the clip.

Start By Walking

Man tying jogging shoesShutterstock

“First, I'd walk. I'd just walk,” he says about how to get started in running. “As a society who spends a lot of time sitting at desks, expecting to go straight from this to running can often be too much too soon, and lead to injury, walking is an underrated precursor to running.”

RELATED: 7 Best Snacks For Protein and Fiber, According to Dietitian

What Are the Health Benefits of Walking?

the man walking the dog early in the morning by the riverShutterstock

Why should you walk? Brisk walking can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, says the Mayo Clinic . It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

Then, Add Strength Training

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

Another way to prepare your body for running? Hit the gym. “Second, I would strength train just three to four exercises. Twice a week is enough. Get strong to run. Don't run to get strong,” he explains.

RELATED: Studies Show These are Proven Ways to Lose Visceral Fat

What Are the Benefits of Strength Training?

Man exercising with barbell. Male bodybuilder doing weight lifting workout at gym.Shutterstock

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

Go On Run Walks

Silhouettes of a man running with a puppy on a leash on a sunset backgroundShutterstock

“Third, I'd add some running bouts to my walks, walking for a certain period of time, running for a certain period of time,” he says. “I'd gradually build this up until I could run for 15 minutes straight, 30 minutes straight, and 60 minutes straight. 80 to 90% of this running would be slow and easy.”

💪🔥Body Booster: If you want to start running, prep your body by walking and doing strength training.

@r4ucoaching

If I could start my running career over from scratch, these are 3 of the main steps I would take. Running & strength programs incorporating these 3 steps are just part of what’s included in the app for beginner runners, early-released this Friday (11/10). Your strong and healthy running foundation awaits! I hope to see you Friday!! -Casey #beginnerrunner #newrunner #howtostartrunning #runningtips #running

proteincardiowalking

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Fitness & Workouts

I’m a Running Coach And This is How I Would Start My Running From Scratch

Couple staying hydrated after workout
Shutterstock
Leah Groth
By Leah GrothSep 22, 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
✓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.

Dr. Casey Guthmiller, PT, DPT (@r4ucoaching) is a running coach and social media influencer who shares viral videos about how to maximize your workouts via running. In a recent video, he reveals the best way to get started with running if you are a beginner. “If I could start my running career over from scratch, here's exactly what I would do,” he says at the start of the clip.

Start By Walking

Man tying jogging shoesShutterstock

“First, I'd walk. I'd just walk,” he says about how to get started in running. “As a society who spends a lot of time sitting at desks, expecting to go straight from this to running can often be too much too soon, and lead to injury, walking is an underrated precursor to running.”

RELATED: 7 Best Snacks For Protein and Fiber, According to Dietitian

What Are the Health Benefits of Walking?

the man walking the dog early in the morning by the riverShutterstock

Why should you walk? Brisk walking can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, says the Mayo Clinic . It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

Then, Add Strength Training

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

Another way to prepare your body for running? Hit the gym. “Second, I would strength train just three to four exercises. Twice a week is enough. Get strong to run. Don't run to get strong,” he explains.

RELATED: Studies Show These are Proven Ways to Lose Visceral Fat

What Are the Benefits of Strength Training?

Man exercising with barbell. Male bodybuilder doing weight lifting workout at gym.Shutterstock

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

Go On Run Walks

Silhouettes of a man running with a puppy on a leash on a sunset backgroundShutterstock

“Third, I'd add some running bouts to my walks, walking for a certain period of time, running for a certain period of time,” he says. “I'd gradually build this up until I could run for 15 minutes straight, 30 minutes straight, and 60 minutes straight. 80 to 90% of this running would be slow and easy.”

💪🔥Body Booster: If you want to start running, prep your body by walking and doing strength training.

@r4ucoaching

If I could start my running career over from scratch, these are 3 of the main steps I would take. Running & strength programs incorporating these 3 steps are just part of what’s included in the app for beginner runners, early-released this Friday (11/10). Your strong and healthy running foundation awaits! I hope to see you Friday!! -Casey #beginnerrunner #newrunner #howtostartrunning #runningtips #running

Fitness & Workouts

Get in Shape with the Army’s Running Routine

Matt Choi
TikTok/@mattchoi6
Leah Groth
By Leah GrothApr 02, 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.

Do you have what it takes to run like you are in the military? Matt Choi (@mattchoi6) is an athlete, running coach, and social media influencer who regularly shares videos about how to get into shape via marathon running. In a recent TikTok video, he reveals the army’s running routine, which is grueling but effective, he says. “This is a running routine if you're in the Army. Good luck,” he says in the clip. We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian.

1. Day One: 30 Minute Jog

Matt ChoiTikTok/@mattchoi6

The routine starts off at a moderate pace. “Day one, we're starting with a 30-minute continuous jog,” he says, recommending finding some workout buddies. “Get some other soldiers to join you.”

2. Day 2: Sprints

Matt ChoiTikTok/@mattchoi6

The next day involves sprinting. “Day two, a hundred-meter striders, and you're resting for 60 seconds,” he continues.

3. Day 3: Four Mile Run

Matt ChoiTikTok/@mattchoi6

The third day, things get more intense. “Day three, four mile run without stopping,” he says.

4. Day 4: Burpees

Matt ChoiTikTok/@mattchoi6

The fourth day doesn’t involve any running. “Day four, we're switching it up a little bit. A hundred burpees. You could break this up into however many sets and reps,” he explains.

5. Dave 5: Two Mile Run

Matt ChoiTikTok/@mattchoi6

Back to running on day five, he recommends. “Grab a stopwatch two miles for time,” he says.

RELATED: Emily Skye Shows Off Her Defined Six-Pack and Shares Glutes Home Workout

6. RDN Says: This Isn’t a Beginner Workout

Matt ChoiTikTok/@mattchoi6

“This is a lot of running and exercise for a beginner,” says Collingwood. “If you are going from the couch, this is definitely too much too soon.” She recommends starting with a walk/run routine taking as many walk breaks as you need when you first begin. “I like the idea of mixing in some high-intensity faster intervals with rest in between, but again, be careful that you don’t injure yourself,” she adds. She also recommends warming up with at least a 5-minute light jog before you start sprinting and cooling down afterward to bring your heart rate back down and stretch afterward. “Burpees are an excellent exercise, but 100 burpees are really difficult. I would much rather see 10 different exercises using 10 reps of each rather than 100 of one exercise to prevent injury and burnout,” she notes.

💪🔥Body Booster: If you want to start running, make sure you ease into it. You don’t need to start by sprinting! And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year

@mattchoi6

Reply to @cisco.222 running routine if you’re in the army! #runners #army #runningtiktok #athletes #running

Fitness & Workouts

Man Runs Every Day For 30 Days and This is What It Did to His Body

Jesse_James_West16
Copyright Jesse James West/YouTube
Christopher Roback
By Christopher RobackDec 22, 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.

Running seems simple enough - just put one foot in front of the other and keep going. Yet most of us struggle to make it a consistent habit. Jesse James West, a fitness enthusiast with 5 million YouTube subscribers, decided to test his limits by signing up for a marathon with just 30 days to prepare. His journey from barely running three miles to completing a marathon offers insights for anyone looking to transform their fitness routine.

The First Steps: Reality Hits Hard

West started his journey with the confidence of a beginner. "I feel like you just run and you just don't stop and I should be fine," he says in the video. Reality quickly set in during his first run. "I'm already cramping. Why does it feel like I can't breathe?" His struggles mirror what many experience when starting a running routine – the shock of discovering just how challenging it can be.

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

Early Lessons: Equipment Matters

The initial days brought painful revelations about proper equipment. After struggling with severe blisters, West discovered a crucial mistake. "Turns out my shoes are drastically too small. This isn't 11. This is what I've been wearing and apparently I am a 12," he learned during a professional fitting. This simple change made a significant difference in his training comfort.

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

The Physical Challenge

Maintaining his bodybuilding routine while running daily created unique challenges. West committed to both disciplines, noting, "Even though we are running every single day and that is literally a workout on its own, I promise myself that I will always hit my workouts regardless of how I'm feeling." His body began showing visible changes, becoming leaner while maintaining muscle mass.

Breaking Through Mental Barriers

By the second week, mental fatigue set in. "I expected this commitment to positively affect my mental health, but the opposite started to take place," West admits. "I'm overworked, tired. I'm doing everything I can to stay positive, but I feel like there's sometimes in life where it's just hard to be positive." This raw honesty about the mental struggle resonates with anyone who's undertaken a challenging fitness goal.

The Transformation Begins

As the challenge progressed, West's relationship with running evolved dramatically. "Running is turning into a meditation even though it's so tiring. There's some sort of inner peace of just running and not thinking about anything but going forward," he shares. His body adapted, too. "Running does not wreck your physique. It'll just make you burn so many more calories that you get shredded by mistake," he observed, noting visible changes in his physique.

Preparing for Race Day

Training intensified as marathon day approached. During his longest training run, West reflected, "It's so crazy. We started this challenge barely being able to complete three miles. We have a week until the marathon, and I'm finishing 10 miles right now." This milestone showed how quickly the body can adapt with consistent training.

RELATED: 25 Health Mistakes This Ex-College Athlete Made in Her 20s "So You Don't Have To"

The Marathon: Proving It's Possible

Despite starting 14 minutes late on race day, West approached the marathon with determination. "30 days ago, I could barely run three miles without cramping, feeling horrible, and almost passing out. Today, we're about to conquer 26.2," he declared. During the race, he discovered deeper truths about perseverance. "Running is sort of like a metaphor for life. The harder you run, the farther you run, the more pain you are going to endure. But the more things you are going to accomplish."

Beyond the Physical Transformation

The challenge's impact went beyond physical changes. "By doing hard things and putting yourself in these situations, you can prove to yourself that you are worth it without anyone else's opinion," West reflects. His unexpected first-place finish in his age group proved that dedication and consistent effort can lead to extraordinary results, even for beginners.

The journey from non-runner to marathon finisher in 30 days demonstrates that with proper dedication and consistent effort, remarkable transformations are possible. Whether you're contemplating your first mile or dreaming of a marathon, West's experience shows that the biggest limits we face are often the ones we place on ourselves. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

58-Year-Old Fitness Coach Shows How to Take 3,500 Steps in 30 Minutes

Schellea_Shelly_Fowler28
Copyright fabulous.50s/Instagram
Christopher Roback
By Christopher RobackDec 11, 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.

Struggling to hit your daily step goals, especially when getting outside isn't an option? You're not alone. That's where Schellea "Shelly" Fowler comes in. As a 58-year-old certified Neuroathletics coach and fitness instructor, Shelly has developed a unique indoor walking program that helps women over 50 reach their fitness goals without leaving home. Discover how you can achieve 3,500 steps in just 30 minutes with her engaging, easy-to-follow workout.

Your Step-by-Step Workout Plan

"This workout is suitable for beginners but perfect for everybody," says Shelly in her post. "It's fast-paced but very doable." The program alternates between 30 seconds of fast walking and 30 seconds of targeted movements. By the end, you'll complete 3,522 steps and walk 2.8 kilometers (1.8 miles), all within your living room.

Starting Your Indoor Journey

Begin with gentle marching and deep breathing. "Start by raising your arms above your head and down, breathing in and out," Shelly instructs. "You can either go at the same pace as me, slower, or you can jog the whole way through." This warm-up prepares your body for the steps ahead.

Making Every Step Count

Shelly emphasizes the importance of commitment: "You are here because you decided to be so. Make sure that you put in a lot of effort and get everything you can out of this workout because your body absolutely deserves to be treated well." Each step brings you closer to your daily movement goals.

RELATED: 8 Weight Loss Hacks a Nutritionist Used to Drop 50 Pounds Naturally

Adding Power to Your Steps

"Keep your core held in tight," Shelly emphasizes. "We are burning fat, we're burning calories, and we are making our bodies strong." The workout incorporates twisting movements that engage your core while walking, maximizing the benefit of every step.

Staying Motivated Step After Step

To keep spirits high, Shelly suggests a unique approach: "Think about three good things that have happened to you today. They don't have to be big. The point is that you are noticing them and the good thing about noticing the good is that you're not focusing on the bad."

Full-Body Movement Enhancement

"Take your arms out parallel to the floor," Shelly guides, "and we're going to do kickbacks again, keeping our arms in the same position." These arm movements boost your step count while engaging your upper body, making each minute more effective.

RELATED: Nutritionist Loses 20 Pounds With These 6 High-Volume Eating Tricks "Without Feeling Hungry"

Dynamic Step Variations

"Right hand to left knee, left hand to right knee and keep going with that," Shelly instructs. "This is great for coordination, but take it at your own pace." These cross-body movements add variety to your steps while improving balance and coordination.

Building Your Step Success

As you progress, Shelly encourages thinking ahead: "Now is a great time to set yourself some fitness goals. Look what you're doing now. If you did something like this every day, how do you think you're going to feel in a couple of months?"

Celebrating Your Achievement

"It's important that you don't stop altogether," Shelly advises during the cool-down phase. "We've got to bring ourselves back down until our breathing returns to normal levels." She celebrates your accomplishment: "You've just walked 1.8 miles or 2.8 kilometers. You've taken 3,522 steps. Well done. How good is that?"

RELATED: Coach Drops 20 Pounds in 90 Days By Breaking Rules, “What I Didn't Know Was Working Against Me”

Making It Part of Your Daily Routine

Shelly concludes with an inspiring message about consistency: "Make it a commitment that you're going to exercise every single day. You can do it because you are amazing." She emphasizes that this indoor walking routine can easily become part of your daily step goals.

Taking Your Next Steps

"If you've got some energy left, keep going for a little bit longer," Shelly suggests. "And if you're ready to slow down, take time to stretch and get ready for the day." Remember, these 3,500 steps are just the beginning of your fitness journey, and you can achieve them anytime, right at home. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 20 Pounds with the 12-3-30 “Advanced” Walking Workout

Morgan_Green9
Morgan Green/YouTube
Leah Groth
By Leah GrothJun 13, 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
✓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 weight without having to lift weights or do HIIT workouts? According to endless weight loss influencers and experts, you don’t have to. Morgan Green is an influencer who lost 20 pounds just by walking and incorporating some healthy eating habits into her life. In one viral video, she reveals that the 12-3-30 walking workout was the ultimate game-changer and the catalyst to her weight loss success.

12-3-30 Is Her Main Workout Method

Morgan_Green1Morgan Green/YouTube

“On the regular I do mainly treadmill workouts. I'm a huge, huge 12-3-30 supporter. You may or may not know that by now. Obviously, sometimes I do other workouts. This is just like my main, my go-to, my regular, my routine workout,” she says at the start of the clip.

Well, the 12-30-30 “Advanced”

Morgan_Green7Morgan Green/YouTube

“Now you may be thinking, Morgan, I already know what the 12-3-30 is. It's pretty self-explanatory. No, I've been doing it for a while where I have gotten to a new routine with it, with a little bit of different numbers, little bit of change, and I do what I call, 12-3-30 Advanced. So I've worked up to what I'm gonna show you,” she says.

First, She Grabs Her iPad and Water

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

Prior to working out, Morgan prepares. “I must grab my iPad and my water. Here we go. This is my setup,a big full water, iPad, phone,” she says.

[She Likes That the Workout Is Adaptable

Morgan_Green2Morgan Green/YouTube

“I really just love the 12-3-30 so much because you can adjust it however you need to fit your needs simply by the click of a button in so many ways,” she continues. “Like whether you want more or less incline, more or less speed, more or less time. And incline walking is just such a great form of exercise and it actually helped me lose a lot of weight.”

Second, She Queues Up Her Favorite Shows

Morgan_Green11Morgan Green/YouTube

“I love to watch YouTube, watch Keeping Up with the Kardashians, watch whatever I want and it passes the time,” she says. She also explains that she loves a “good walk,” but it’s not realistic to walk outside because she lives in Wisconsin.

Lap One, She Sticks to the OG 12-3-30

Morgan_Green4Morgan Green/YouTube

“How I do my numbers is on a lap by lap basis. So I am just going to explain what each lap entails,” says Morgan. “First I will get started with the regular 12-3-30, so 12 incline and three speed. And that is what I will start with for my lap one. And we will go from there.”

She Starts Alternating Between Increasing the Speed and the Incline by One Increment for the First 6 or So Laps

Morgan_Green5Morgan Green/YouTube

“Basically starting with the second lap, I alternate between increasing the speed and the incline by one increment. So lap one is the regular 12, incline three speed lap two, I increase the speed to 3.1, lap three, I increased the incline at 12.5, lap four, I increased the speed to 3.2, lap five, I increased the incline to 13 lap six, I increased the speed to 3.3. I stay at 13 incline, 3.3 speed until I complete about six and a half laps. It takes me to 1.65 miles and about 31 minutes and 30 seconds,” she says.

Then She Decreases the Incline to 9, and Starts a Cool Down with the Speed at 3.3 But Incline Decreased Every Lap

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

“Then I decrease the incline to nine, keep the speed the same, I finish out that lap seven from here I start my cool down. So I decrease the incline by one increment every lap. But I keep the speed at 3.3 the whole time until I get closer to four miles. So right before I hit four miles, I end with 4.5 incline and 3.3 speed. Then once I hit four miles, I decrease it to whatever I want for the final, final cool down.”

She Builds and Declines

Morgan_Green16Morgan Green/YouTube

“So basically I start and I build, build, build. And then I have a very long decline and I carry out till four miles. And from there I just really walk slow, take away basically all the incline, take away basically all the speed and just cool it down. And then I'm done,” she says.

RELATED: I Lost 20 Pounds with the 12-3-30 “Advanced” Walking Workout

The 80-Minute Workout Is a “Mental Escape”

Morgan_Green15Morgan Green/YouTube

“It usually takes me around 80 minutes. So this is a long workout, but that's how I like it. It's kind of like a mental escape,” Morgan says.

She Doesn’t Hold Onto the Handles

Morgan_Green17Morgan Green/YouTube

“One thing that is key that I don't do that is challenging when you're first getting used to this workout is I don't hold on to these handles,” she reveals. “When I very first started doing this workout, I did, but as I progress, like you get accustomed to not doing it.”

She Also Doesn’t Stretch much

Young female athlete exercising on treadmill in modern gym, setting up difficulty level.Shutterstock

She also admits that she doesn’t stretch a lot. “I don't do any crazy stretches. I mean I just do some stretches. I should probably get a whole stretching routine. That might be nice,” she says.

You Can Cut the Workout Shorter

Morgan_Green12Morgan Green/YouTube

Morgan also points out that you don’t have to do a full 80 minutes. “if you're having an off day or just need to cut it short for whatever reason, like you can cut it short. You can lessen the speed, you can lessen the incline, you can customize this however you want,” she says.

She Plans on Increasing the Intensity Even More

Morgan_Green3Morgan Green/YouTube

“Maybe in the future I'll even up it more once I'm more in shape. I am just the biggest 12-2-30 supporter and I credit this a lot to losing weight recently. Like a lot, a lot because this is the main workout I would do. And I don't belong to a gym. So because I have a treadmill at home, which I'm so appreciative of, it's perfect for me,” she says.

RELATED: 20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

Walking on an Incline Burns More Fat Than a Flat Surface

Legs of woman running on treadmillShutterstock

Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 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.

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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.​Progress to Full Push-upsShutterstock

Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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