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

6 Strength Training Moves for Lean Muscle Tone at 60+

All you need is a kettlebell.

Leah Groth
By Leah GrothApr 27, 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
Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gym
Shutterstock
Leah Groth
By Leah GrothApr 27, 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
Fitness & Workouts

Just because you are getting older doesn’t mean you can skip your workout. As you age, it is actually more important than ever to build muscle – especially if you want to avoid injury. Nikolai Puchlov, Head Coach & Founder of Pro Kettlebell, offers Body Network a guide to strength training at age 60 with six moves, all of which can be done with a kettlebell. “Growing stronger with age is a pursuit worth embracing,” he says. “You may be 60 years young, but you don’t need to succumb to atrophy. Let me share with you six invigorating strength training moves tailored for seasoned individuals like yourself.”

The Squat Curl

Nikolai_Puchlov12Nikolai Puchlov

“The squat curl is a fantastic exercise that not only strengthens your biceps but also improves ankle and hip mobility,” says Nikolai. Here’s how to do it:

  • Use a kettlebell with a two-handed grip.
  • Sit down into a deep squat, aiming for the full range of motion.
  • Optionally, use a low stool to assist in maintaining proper form.
  • Perform curls from this position, keeping shoulders, elbows, and wrists aligned.

Narrow Push-Ups

Nikolai_Puchlov14Nikolai Puchlov

Nikolai recommends this exercise for the upper body.

  • Position your hands directly under the shoulders, elbows snug against the ribs.
  • Feel the burn as you perform push-ups, perhaps elevating your hands on kettlebells for an extra challenge.

Twisted Pullovers

Nikolai_Puchlov16Nikolai Puchlov

“Improve lat strength and back mobility with twisted pullovers,” says Nikolai.

  • Lie on your back with knees bent and legs twisted to one side.
  • Hold a kettlebell with both hands and perform a C-shaped motion from overhead to your lower chest.
  • Maintain parallel forearms throughout the movement.

RELATED:#1 Best Cardio Tip For People Over 40

The CPR Crunch

Nikolai_Puchlov15Nikolai Puchlov

No more “jelly belly” with the CPR crunch, says Nikolai.

  • Lie down, legs raised, and grasp a kettlebell with locked arms.
  • Pulse through short crunches, engaging those abs and aiming to lift just enough to feel those shoulder blades leave the mat.

Loaded Stop Squats

Nikolai_Puchlov13Nikolai Puchlov

If you want “legs like oak trees,” do the loaded stop squat, Nikolai recommends.

  • Hold that kettlebell and squat.
  • Pause at the bottom for a moment of reflection before rising again.

Suitcase Deadlifts

Nikolai_Puchlov11Nikolai Puchlov

“Build overall strength with suitcase deadlifts,” says Nikolai.

  • Stand between two kettlebells.
  • Keep the kettlebells between your heels and toes.
  • Maintain a flat lumbar and upright posture as you lift and lower the kettlebells.

Here Is Why Exercise Is Important for Older Adults

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According to the Centers for Disease Control and Prevention (CDC) regular physical activity is one of the most important things you can do for your health if you are an older adult. “It can prevent or delay many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others,” they say.

RELATED: Andrea Simulus Reveals “Best Program for a Lean and Sculpted Body”

Here Is How Much Exercise You Need

Nikolai_Puchlov_HeadshotNikolai Puchlov

The CDC recommends that adults aged 65 and older get at least 150 minutes a week of moderate-intensity activity, such as brisk walking, or 75 minutes a week of vigorous-intensity activity, such as hiking, jogging, or running. They also need at least two days a week of activities that strengthen muscles.

💪🔥Body Booster: If you are over age 65, aim for two strength training workouts per week.

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Fitness & Workouts

6 Strength Training Moves for Lean Muscle Tone at 60+

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gym
Shutterstock
Leah Groth
By Leah GrothApr 27, 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
✓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.

Just because you are getting older doesn’t mean you can skip your workout. As you age, it is actually more important than ever to build muscle – especially if you want to avoid injury. Nikolai Puchlov, Head Coach & Founder of Pro Kettlebell, offers Body Network a guide to strength training at age 60 with six moves, all of which can be done with a kettlebell. “Growing stronger with age is a pursuit worth embracing,” he says. “You may be 60 years young, but you don’t need to succumb to atrophy. Let me share with you six invigorating strength training moves tailored for seasoned individuals like yourself.”

The Squat Curl

Nikolai_Puchlov12Nikolai Puchlov

“The squat curl is a fantastic exercise that not only strengthens your biceps but also improves ankle and hip mobility,” says Nikolai. Here’s how to do it:

  • Use a kettlebell with a two-handed grip.
  • Sit down into a deep squat, aiming for the full range of motion.
  • Optionally, use a low stool to assist in maintaining proper form.
  • Perform curls from this position, keeping shoulders, elbows, and wrists aligned.

Narrow Push-Ups

Nikolai_Puchlov14Nikolai Puchlov

Nikolai recommends this exercise for the upper body.

  • Position your hands directly under the shoulders, elbows snug against the ribs.
  • Feel the burn as you perform push-ups, perhaps elevating your hands on kettlebells for an extra challenge.

Twisted Pullovers

Nikolai_Puchlov16Nikolai Puchlov

“Improve lat strength and back mobility with twisted pullovers,” says Nikolai.

  • Lie on your back with knees bent and legs twisted to one side.
  • Hold a kettlebell with both hands and perform a C-shaped motion from overhead to your lower chest.
  • Maintain parallel forearms throughout the movement.

RELATED:#1 Best Cardio Tip For People Over 40

The CPR Crunch

Nikolai_Puchlov15Nikolai Puchlov

No more “jelly belly” with the CPR crunch, says Nikolai.

  • Lie down, legs raised, and grasp a kettlebell with locked arms.
  • Pulse through short crunches, engaging those abs and aiming to lift just enough to feel those shoulder blades leave the mat.

Loaded Stop Squats

Nikolai_Puchlov13Nikolai Puchlov

If you want “legs like oak trees,” do the loaded stop squat, Nikolai recommends.

  • Hold that kettlebell and squat.
  • Pause at the bottom for a moment of reflection before rising again.

Suitcase Deadlifts

Nikolai_Puchlov11Nikolai Puchlov

“Build overall strength with suitcase deadlifts,” says Nikolai.

  • Stand between two kettlebells.
  • Keep the kettlebells between your heels and toes.
  • Maintain a flat lumbar and upright posture as you lift and lower the kettlebells.

Here Is Why Exercise Is Important for Older Adults

Confident old pensioner is spending time in gymShutterstock

According to the Centers for Disease Control and Prevention (CDC) regular physical activity is one of the most important things you can do for your health if you are an older adult. “It can prevent or delay many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others,” they say.

RELATED: Andrea Simulus Reveals “Best Program for a Lean and Sculpted Body”

Here Is How Much Exercise You Need

Nikolai_Puchlov_HeadshotNikolai Puchlov

The CDC recommends that adults aged 65 and older get at least 150 minutes a week of moderate-intensity activity, such as brisk walking, or 75 minutes a week of vigorous-intensity activity, such as hiking, jogging, or running. They also need at least two days a week of activities that strengthen muscles.

💪🔥Body Booster: If you are over age 65, aim for two strength training workouts per week.

Fitness & Workouts

16 Simple Exercises for Weight Loss From a Former Olympian

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samanthaclaytonfitness/Instagram
Samantha Clayton
By Samantha ClaytonMay 16, 2024
Samantha Clayton
Former Olympic athlete for Great Britain, specializes in creating and leading corporate wellness programs and group ...
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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.

Weight loss is primarily accomplished through controlling the diet, finding balance with the consumption of nutrient-dense foods, and avoiding overconsumption based on what your body needs for the day. Excess caloric intake is stored as fat as a survival mechanism of the body, and over time, overconsumption leads to weight gain, with every 3,500 calories of energy consumed equating to 1lb of body weight. So, exercise number 1 is to exercise control over what you consume each day, limit refined sugars and empty non-nutritional foods, and meet your personal caloric intake. The great news is that physical exercise is a fantastic mechanism for burning additional calories. Here are 20 exercise tips to help you tone up on the weight loss journey.

Muscle Building Moves

Samantha_Clayton_samanthaclaytonfitness5samanthaclaytonfitness/Instagram

Building muscle is the secret weapon for weight loss because lean body mass burns additional calories so this is a sustainable approach to long term success. Exercise that targets large muscle groups gets you more bang for your effort.

Muscle Building Moves: Squats

Positive sportive woman with bun hairstyle and in tight sportswear doing squatting sit-up exercise while watching training video on tablet. indoor studio shot illuminated by sunlight from windowShutterstock

What it does: Squats engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and lower back, promoting overall lower body strength and development.

Why it works: Squats are a compound movement, meaning they recruit several large muscle groups simultaneously, leading to increased calorie burn and muscle growth.

How many to do: Aim for 3 sets of 10-12 reps to start, adjusting weight and reps as needed to challenge your muscles effectively.

Muscle Building Moves: Lunges

Sporty beautiful happy young woman warming up, stretching before morning running routine, doing high lunges, exercises for legs, hips and buttocks, working out outdoor on autumn day. Full lengthShutterstock

What it does: Lunges primarily target the quadriceps, hamstrings, and glutes while also engaging the core for stability.

Why it works: Like squats, lunges are a compound exercise that recruits multiple muscle groups, contributing to calorie burn and muscle development.

How many to do: Start with 3 sets of 10-12 reps per leg, gradually increasing intensity by adding weights or variations like walking lunges.

Muscle Building Moves: Push-Ups

Gorgeous blonde woman warming up and doing some push ups a the gymShutterstock

What it does: Push-ups strengthen the chest, shoulders, triceps, and core muscles.

Why it works: Push-ups are a fundamental bodyweight exercise that effectively engages multiple upper body muscle groups, contributing to increased muscle mass and calorie expenditure.

How many to do: Aim for three sets of 8-12 reps, focusing on maintaining proper form throughout each repetition.

RELATED:15 Food Swaps That Will Save You Hundreds of Calories a Day and Help You Lose Weight

Muscle Building Moves: Lat Pull Downs

Young sporty woman training her lats and biceps on cable machine in gymShutterstock

What it does: Lat pull downs primarily target the latissimus dorsi muscles of the back, along with the biceps and shoulders.

Why it works: This exercise helps develop upper body strength and muscle definition, contributing to overall calorie burn and metabolic rate.

How many to do: Perform 3 sets of 8-12 reps, adjusting the weight to ensure proper form and challenge for each set.

Muscle Building Moves: Chest Press

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

What it does: Chest press exercises target the pectoral muscles, shoulders, and triceps.

Why it works: By focusing on the chest and upper body, chest presses help build muscle mass and strength, increasing overall calorie expenditure during and after workouts.

How many to do: Start with 3 sets of 8-12 reps, gradually increasing weight as your strength improves.

Cardio with Muscle Focus

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Doing steady state cardio with a muscle build focus can be achieved with resistance. Here are some of my favorites.

Cardio with Muscle Focus: Treadmill Steep Incline

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

What it does: Walking or running on a treadmill with a steep incline engages the lower body muscles, particularly the glutes, hamstrings, and calves, while also increasing cardiovascular endurance.

Why it works: The steep incline adds resistance, intensifies the workout and increases calorie burn compared to flat-surface cardio.

How many to do: Aim for 20-30 minutes of incline treadmill walking or running as part of your cardio routine, adjusting speed and incline to maintain the challenge.

Cardio with Muscle Focus: Stair Stepper

Cropped up photo shot young strong skinny sporty athletic sportswoman woman in white sportswear warm up train run on a treadmill climber stairs machine in gym indoor Workout sport motivation conceptShutterstock

What it does: The stair stepper simulates climbing stairs, targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also providing a cardiovascular workout.

Why it works: Stepping against resistance challenges the leg muscles and elevates heart rate, leading to calorie burn and improved endurance.

How many to do: Incorporate 20-30 minutes of stair stepper workouts into your routine, gradually increasing duration or intensity as fitness improves.

RELATED:9 People Share Their Proven Strategies for Losing Over 40 Pounds

Cardio with Muscle Focus: Walking the Real Stairs

Determined woman running up on seaside mountain stairsShutterstock

What it does: Walking or running up stairs engages the lower body muscles similar to the stair stepper, providing a cardiovascular and strength-building workout.

Why it works: Stair climbing targets multiple muscle groups while also elevating heart rate, making it an effective calorie-burning exercise.

How many to do: Incorporate stair climbing into your routine by using stairs instead of elevators whenever possible or dedicating 20-30 minutes to stair climbing workouts.

Cardio with Muscle Focus: Hike Uphill

Hikers,Walking,Mountains, outdoors, outside, rural, walking, exerciseShutterstock

What it does: Uphill hiking engages the leg muscles, core, and cardiovascular system, providing a full-body workout while also improving balance and coordination.

Why it works: Hiking uphill against gravity increases resistance, challenges muscles, and burns more calories than flat terrain.

How many to do: Aim for 60-90 minutes of uphill hiking per session, gradually increasing duration or difficulty as fitness improves.

Cardio with Muscle Focus: Running Fast

Rear view to runner in blue t-shirt and black leggings running on bridge. Outdoor exercising on smooth concrete ground on lake bridge. Sun is outlining man bodyShutterstock

What it does: Sprinting involves explosive, high-intensity bursts of running, primarily targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core and upper body for stability.

Why it works: Sprinting elevates heart rate and metabolism, leading to significant calorie burn during and after exercise, while also promoting muscle development and power.

How many to do: Incorporate sprint intervals into your cardio routine, such as alternating between 30 seconds of sprinting and 60 seconds of walking or jogging, for a total of 10-15 minutes per session. Adjust intensity and duration based on fitness level and goals.

Slow and Steady, Low Impact Workouts

Samantha_Clayton_samanthaclaytonfitness6samanthaclaytonfitness/Instagram

You can get a nice slow calorie burn with some classic favorites, because of the low impact steady nature you need to put in time on the clock. 45 minutes or more is a good starting point for slow and steady moves.

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

Slow and Steady: Swimming

Samantha_Clayton_samanthaclaytonfitness2samanthaclaytonfitness/Instagram

What it does: Swimming engages various muscle groups throughout the body, providing a low-impact cardiovascular workout while also building strength and endurance.

Why it works: The resistance of water challenges muscles while the rhythmic movements increase heart rate, promoting calorie burn and overall fitness.

How many to do: Aim for 45-60 minutes of swimming per session, adjusting intensity and strokes to maintain challenge and enjoyment.

Slow and Steady: Long Walk/Run

Side view of trap girl in tracksuit walking with hands in her pockets and listening music.Shutterstock

What it does: Walking or running for an extended period targets the lower body muscles and cardiovascular system, providing a steady calorie burn and endurance challenge.

Why it works: Long-duration aerobic exercise promotes fat oxidation and improves cardiovascular health, contributing to weight loss and overall fitness.

How many to do: Dedicate at least 45 minutes to an hour for long walks or runs, gradually increasing duration or distance as fitness improves.

Slow and Steady: Step Class

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

What it does: Step classes involve choreographed routines using a raised platform, targeting the lower body muscles and cardiovascular system while improving coordination and agility.

Why it works: The repetitive stepping motions elevate heart rate and engage leg muscles, providing a fun and effective calorie-burning workout.

How many to do: Participate in 45-60 minute step classes, following the instructor's cues for intensity and duration.

Slow and Steady: Spin Class

people biking in spinning class at modern gym, exercising on stationary bike. group of caucasian people athletes training on exercise bikeShutterstock

What it does: Spin classes involve stationary cycling with varying resistance levels and speeds, targeting the leg muscles and cardiovascular system while providing a high-intensity, low-impact workout.

Why it works: Cycling against resistance challenges leg muscles and elevates heart rate, promoting calorie burn and endurance while minimizing the impact on joints.

How many to do: Attend 45-60 minute spin classes, adjusting resistance and speed to match fitness level and goals.

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

Rowing

Side view of man and woman doing exercises with rowing machine at gym.Shutterstock

What it does: Rowing engages the legs, core, back, and arms, providing a full-body cardiovascular and strength-building workout.

Why it works: Rowing against resistance challenges muscles and elevates heart rate, leading to calorie burn and improved cardiovascular health.

How many to do: Aim for 20-30 minutes of rowing per session, adjusting resistance and stroke rate to maintain challenge and intensity.

High Intensity Intervals

Samantha_Clayton_samanthaclaytonfitness3samanthaclaytonfitness/Instagram

There are a few ways to get the calorie burn. High intense moves burn primarily readily available carbs/sugars and glycogen stores in the body, however the post exercise oxygen debt recovery burns some good old fat stores.

High Intensity Intervals: Tabata

Family,Workout.,African,American,Husband,And,Wife,Training,Together,high knees, warm, upShutterstock

What it does: Tabata involves mixing rest intervals with periods of high-intensity work, promoting calorie burn and cardiovascular fitness in a short amount of time.

Why it works: The intense bursts of exercise elevate heart rate and metabolism, leading to significant calorie burn during and after the workout, while the brief rest periods allow for recovery.

How many to do: Perform Tabata intervals consisting of 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeating for a total of 4 minutes per exercise. Choose exercises like box jumps, jump rope, banded squats, reverse lunge skips, and jumping jacks for maximum effectiveness.

RELATED: 20 Incredible Ozempic Success Stories of All Time

Don’t Forget About Diet

Samantha_Clayton_samanthaclaytonfitness1samanthaclaytonfitness/Instagram

The best way to lose weight is to be consistent with your exercise routine and focusing your nutrition especially on what you need to eat before – during and after your workout to best support the body’s energy needs and recovery. Walking away from unhealthy snacks is a great place to start.

💪🔥Body Booster:To achieve sustainable weight loss, focus on building muscle through exercises that target large muscle groups. Increasing your lean body mass will help you burn more calories in the long run.

Samantha Clayton is a certified fitness trainer, personal and group trainer, AFAA, ISSA, and NASM.

Nutrition & Diet

I Lost 60 Pounds With These 7 Exercises Everyone Can Do

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kikivirk/TikTok
Leah Groth
By Leah GrothJun 04, 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
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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.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos, she revealed the exercise circuit that helped her achieve all of her weight loss goals. “I lost 60 pounds training like this 3-4x week,” she writes in the video. The Body Network also consulted Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant to explain how each of the exercises is helpful.

1. Cross Trainer Warm Up

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let’s Train Together on Tuesdays 🔥 SAVE + burn fat healthy besties 🫶🏽 #gymroutine #weighttrainingforwomen #weightlossworkout #strengthtrainingforwomen #weightlossmotivation #workoutsforbeginners ##fullbodyworkout

Kiki starts by warming up on the crosstrainer for 5 minutes and then moves on to her exercises. According to Gamble, warming up for a minutes – whether you walk or do the elliptical – is a good way to get your body ready for weight training.

2. Dumbbell Chest Press

Young woman bench pressing with dumbbells in the gym, working triceps and chestShutterstock

Kiki starts with a dumbbell chest press, doing 8 reps and 3 sets. The exercise “mainly works pectoralis major (chest), anterior delt (front part of shoulder) and triceps (back part of arms)” says Gamble.

Related: These 7 “Efficient Girl” Tips Will Help You Lose Weight Fast

3. Cable Lat Pull Downs

Young sporty woman training her lats and biceps on cable machine in gymShutterstock

Next up , cable lat pull downs. She does 15 reps and 3 sets. “The exercise works your back muscles aka, lats (hence the name) teres major, traps, and your biceps (front part of your arms)” says Gable. “This exercise can be done in many different variations.”

4. Single Leg Press

woman flexing muscles on leg press machine in gymShutterstock

Her third exercise is single leg press, 6 reps/side and 3 sets. The exercise “works your quads (front part of legs), glutes (booty), hamstrings (back of legs) and calves, depending on what you are trying to target more,” she explains, “If you want more glute than have your foot placement higher on the press for less knee flexion but if you want to hit more quads have your foot placement lower for more knee flexion.”

5. Reverse Dumbbell Lunges

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.Shutterstock

Then, she does reverse dumbbell lunges 8 reps/leg and 3 sets. “This is an excellent exercise for glute (booty growth) especially if you are trying to focus less on quads and more on glutes,” says Gable. “I would recommend doing them off of a step or some type of elevated surface to give your glute more of a stretch.”

6. Dumbbell Shoulder Press

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

She moves onto the dumbbell shoulder press, doing 8 reps/side and 2-3 sets. This works “mostly anterior delt (front part of shoulder) but also a little bit of your pecs and triceps,” says Gamble.

Related: #1 Mistake to Avoid When Trying to Burn Belly Fat

7. Barbell Row

Athletic woman doing barbell rows in the gymShutterstock

Her last exercise is the barbell row, doing 6-8 reps and 3 sets. “It works your lats, traps, teres major, biceps and other smaller muscles in your back,” says Gamble.

💪🔥Body Booster: If you can afford it, investing in a session with a personal trainer is a great idea. Not only can they tailor an exercise to your fitness goals, but can also demonstrate how to properly do each exercise.

Fitness & Workouts

7 Ultimate Strength Exercises by Ironman Star Jennifer Rulon

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coachjenrulon/Instagram
Jen Rulon
By Jen RulonMay 19, 2024
Jen Rulon
Triathlon Coach, Owner of JenRulon.com
15-time Ironman triathlete, Jen Rulon is a fitness expert, author, accountability coach, and motivational speaker.
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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.

As 15x Ironman, I know a thing or two about strength training, and now want to share it with you. First, a bit about my journey, so you know who I am and what I can do: I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the Univesity of Texas in San Antonio. Before receiving my Master's Degree, I participated in 4 Ironman Triathlons, a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run, but I wanted to learn more about the "why" and the "how" through knowledge. While getting my Master's Degree, I didn't have the time to train for an Ironman Triathlon. I found CrossFit, participated in it, and coached it with a Level I Certification. CrossFit kept me sane while I was getting my degree at 40 years old. I needed to move, but I needed something quick and to the point. CrossFit did that for me.

During CrossFit, I learned so much about form, strength, and movement that I could take this knowledge to the clients I worked with then and now. After graduating, I returned as an athlete and accomplished 11 more Ironman Triathlons, including achieving my 28-year-old dream, the Ironman World Championship in Hawaii in 2017, while I started my business, JenRulon.com.

Where it gets good is learning about my knowledge of strength during my Ironman Triathlon training and beyond, as so many triathletes will push the strength training aside. My goal with my triathletes and runners is to keep the muscle on as long as possible before heading into the heavy specific training for a race.

As I have retired from the sport of triathlon as an athlete, I now focus on my strength training, surfing, walking, and riding the beach cruiser around my town in Costa Rica. I have never felt more confident, muscular, and fit heading into the second part of my life as a 52-year-old woman. And now, I get to share this with others on their journey of change. Here are 7 proven strength training exercises to get you fit.

1. Why Strength Training is Key to a Strong Body

,Female,Athlete,Dumbbells,weights,lifting,gym,exerciseShutterstock

Did you know that after 30, we will start losing our muscle mass by 3 - 8% per decade? But after 60 years old, the rate of muscle mass decreases at a higher rate.

Strength exercises are crucial for health for several reasons:

  1. We want to improve our muscle strength and tone to protect our joints from injury.
  2. We need to maintain balance and flexibility, especially as we age because we want to do what we should be able to do. For example, get on the floor with our grandkids or push ourselves off the floor from playing with the grandkids.
  3. Strength training will improve weight management; as you gain more muscle, your body will burn more calories at rest.

2. Here's How to Get Ready for Strength Training

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

Like the start of any exercise, ensure you get approval from a doctor or health care professional. Make sure you are comfortable with the equipment in the gym. If you are not, hire a coach or a personal trainer who can guide you to the equipment and help you make sure you have the proper form. If you are new, you want to avoid putting heavy weight on a poor form. Speaking of which, make sure you go lighter when you are starting. If you did weights in high school, understood the body mechanics, and could do a PR deadlift, good for you, but that was 20 years ago. Many clients will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again. My last thought is to add variety to your strength exercises. There are many forms of squats, which we will discuss below, and there are many pieces of equipment, from dumbbells, kettlebells, barbells, machines, weighted medicine balls, bands, and even your body weight.

Related: 10 Training Tips I Wish I Knew Earlier, by an Expert Fitness Coach

3. Squats are the First Strength Training Exercise I Recommend

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One of my favorites, and many other coaches and personal trainers, are squats. And it is not just bodyweight squats; there are so many options for squats: back squats with a barbell, front squats with a barbell, kettlebell squats, dumbbell squats, overhead squats, sissy squats, box squats, and curtsy squats, to name a few. Want me to keep going? You get my point.

Let me explain how to do a bodyweight squat or an air squat, as working on your form is essential to your success.

  1. Make sure your feet are shoulder-width apart, your head is in a neutral position, and your eyes look forward.
  2. As you descend into a squat, ensure your shoulders, hips, toes, and knees are aligned.
  3. When you "sit back," like sitting in a chair, your body weight will shift into your heels.
  4. Keep the chest and upper body neutral or with a slight arch.
  5. Ideally, we want your quadriceps parallel to the ground, but do what is best for you now.

Now, let's talk about why squats. When doing squats, you will be focusing on the lower body muscles such as the gluteus maximus, minimus, medius (aka butt), quadriceps, hamstrings, adductors, hip flexors, and calves. There are many significant benefits that squats can do for you:

  1. Squats will give you strong glutes, which can help with cardiovascular activities such as walking, running, cycling, hiking, and surfing but are helpful for everyday life. See #2.
  2. Squats are also suitable for everyday life, such as pushing a stroller, picking yourself off the ground, or getting out of the car, especially as we age.
  3. Squats can help you strengthen your bones, which can help lower your risk of osteoporosis.

4. Romanian Deadlifts

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

The "RDL" is working the posterior chain, such as your hamstrings, lower back, and glutes. In the RDL deadlift exercise vs. a deadlift from the ground, you will start with weight (bar, kettlebell, or dumbbells) standing straight up, and then you will lower the weight while hinging at the hip.

Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too

5. Push-ups

Shot of a beautiful athlete woman doing push ups in an abandoned building.Shutterstock

The muscles used for push-ups are chest, shoulders, triceps, biceps, upper and lower back. Push-ups are a great overall body movement for all types of tasks to do in everyday life. Push-ups can be done anywhere on the floor, on a bench, on a wall, or on a stability ball if you are that talented!

6. Shoulder to Overhead Movement

Close-up of a Muscular Shirtless Man Lifting Heavy Barbell and Doing Military Press Bodybuilding Exercise in the Industrial Gym Building.Shutterstock

The muscles used for a strict or military press are the deltoid, tricep, pectorals, and serratus anterior. Strict press is a fantastic exercise for improving your long-term shoulder health, which is good for picking up the kids and grandkids and pushing a lawn mower.

7. Bench Press

Young sports woman is working out in gym. Doing the bench press during training.Shutterstock

The muscles used for a bench press are the pectoral muscles (chest), triceps, and delts (shoulders). You can do bench press with dumbbells or a barbell. If you are at home and don't have either, you can utilize canned goods or 1 lb water bottles, and if you don't have a bench, you can always do a floor press.

8. Pull-ups

Athletic woman training on horizontal bar in gym pull upsShutterstock

The muscles are the trapezius (back), deltoids, pectoralis major (chest), triceps, and latissimus dorsi. Pull-ups are hard for many people, and if you can do strict pull-ups, place some weights between your feet or knees and start slow. If you can not do a strict pull-up, do a negative pull-up with your grip pronated (hand on top of the bar), chin over the bar, and slowly lower yourself for at least 10 - 20 seconds.

9. Dumbbell Rows

Attractive woman in 30s doing one arm dumbbell rows in modern bright fitness center. Toned image.Shutterstock

The muscles used for dumbbell rows are the trapezius, rhomboids, latissimus dorsi, deltoid (posterior), and bicep brachialis. When doing the dumbbell rows, you want to ensure that you pull with the scapula and use your whole body. Dumbbell Rows are a beneficial movement to strengthen the back.

10. Bonus! Core Work!

Attractive young woman doing sit up exercise with machine at the gym.Shutterstock

Working on your abs/core is tricky because sit-ups are only for some. For example, an athlete with back issues may be unable to do sit-ups, so a different type of ab workout needs to be given to them. There are many exercises out there for the core, such as sit-ups, front planks, side planks, dead bugs, bicycle crunch, V-Ups, mountain climbers, and hollow holds, to name a few.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

11. Common Mistakes to Avoid

Beautiful sporty woman drinking water while sitting on exercise mat with a cityscape and river behinde her.Image is intentionally toned.Shutterstock

We addressed some mistakes that people should avoid when starting strength training, but here are a couple of mistakes that people should avoid for long-term growth in and out of the gym.

  1. Increasing your weights too fast: Many people may go into the gym and "remember" the time they had a PR squat or deadlift, which may have been in high school and will try to start with that mentality immediately. Slow down, friends! As a coach or a trainer, we want to improve your strength gradually. You don't lose your strength overnight or gain it overnight.
  2. Time To Recover: Rest is vital, whether having a day off during the week or taking time off between upper and lower body days. Make sure you schedule a day off during the week. Contact a coach or personal trainer if you are still determining when to take it off.
  3. Improper Technique: Proper form can make or break you during strength training. It may look different if you have poor form and try adding weights to it. Make sure you work with someone who knows how to teach the form or watch videos that can show you how to do the form correctly. If you have a friend who can film you, you can also give yourself feedback or show your coach or personal trainer.
  4. Overtraining: Many do this. Many fail. When an athlete, runner, or fitness enthusiast doesn't recover after tough sessions, this can lead to injury, sickness, poor performance, and fatigue.

12. Final Word From the Expert

Jen_Rulon2coachjenrulon/Instagram

I can't emphasize the importance of strength training for the everyday human, athlete, Mom, Dad, and Grandparents. Yes, I was the triathlete who avoided it because I didn't have "time" for it. Looking back, I wish I had understood the importance of it, not just for the triathlon space but for the longevity of living. In the last couple of years, society is understanding the importance of strength training. Women genuinely understand the importance of strength training, especially those going into "the change" of perimenopausal and menopause. And no, women will not get bulky for strength training, especially if you have a nice blend of cardiovascular work such as skiing, walking, running, swimming, cycling, or surfing and strength training. The body will "balance" it with good nutrition and mindset.

💪🔥Body Booster: Make sure you go lighter when you are starting. Many people will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again.

Jen Rulon's transformation from a 15x Ironman triathlete to an everyday healthy human unfolded through a blend of strength training, walks, healthy eating, meditation, surfing, journaling, setting boundaries, and embracing life in Costa Rica, embodying her passion for fitness and authentic living.

Fitness & Workouts

77-Year-Old Former Model Reveals 6 Simple Arm Exercises She's Done for 30 Years

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Copyright Life in My 70s by Candace Cima/YouTube
Christopher Roback
By Christopher RobackDec 10, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

At 77, Candace Cima challenges the notion that staying fit requires expensive equipment or complicated routines. The former model turned fitness enthusiast has been doing the same arm exercises for three decades, helping thousands of followers maintain their strength and independence through her platform "Living My Life in My 70s." If you're looking for a proven arm workout that's both effective and accessible, here's her time-tested routine.

Why These Exercises Work

"As you get older, you become aware of how many daily activities require arm strength," Candace notes. "Everything from carrying groceries to pushing open heavy doors becomes easier when you maintain your strength." She emphasizes that consistency, not complexity, is the key to lasting results.

Start With What You Have

"You don't need any special workout clothes or gym membership," Candace explains. "I've been using the same set of dumbbells for years." She recommends starting with 1-2 pound weights or even soup cans. "The key is starting where you are and progressing gradually."

RELATED: She Lost 11 Pounds in 60 Days Without Giving Up Her Favorite Foods: “Progress Isn't Perfect”

Exercise 1: The Forward Raise

"My arm routine is very simple. I've been doing it for about 30 years, and it's incredibly beneficial," says Candace. Begin with arms straight, raising weights forward slowly to shoulder height. "The biggest mistake I see is rushing through the movement. Slow and controlled is what builds real strength." Perform 10 repetitions.

Exercise 2 & 3: Side Raises

"Form is everything with side raises," Candace emphasizes. She demonstrates two variations: slightly forward and directly to the sides. "Never raise your arms above shoulder height – it's unnecessary and can cause strain." Perform 10 repetitions of each movement.

Exercise 4: Tricep Kickbacks

"Triceps are often overlooked, but they're essential for pushing movements," says Candace. Bend at the waist, keeping your back flat. "When doing kickbacks, imagine your elbow is glued to your side. This helps maintain proper form." Perform 20 repetitions.

Exercise 5: Bent-Over Side Raises

"Keep your back as straight as possible," Candace instructs. Bend forward at the waist and raise weights out to the sides, maintaining proper form throughout. She recommends 20 repetitions of this movement to target the upper back and shoulders effectively.

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Exercise 6: Standing Bicep Curls

"The final exercise is simple but powerful," Candace shares. Perform 20 standard bicep curls, keeping movements slow and controlled. "Focus on feeling the muscle work rather than rushing through the repetitions."

Progress Through Repetitions

"Instead of increasing weight, I increase the reps," Candace explains. "This approach has kept me injury-free while building real, functional strength. Start with what feels comfortable and add reps as it becomes easier."

Make It a Sustainable Routine

"I do these exercises three times a week, always in the morning," says Candace. "Consistency is more important than intensity. These simple movements, done regularly, have kept me strong enough to enjoy an active lifestyle well into my seventies."

RELATED: 7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

Listen to Your Body

"Some days you'll feel stronger than others, and that's perfectly normal," Candace concludes. "The key is to stay consistent while respecting your body's signals. If something doesn't feel right, adjust the weight or repetitions accordingly. Remember, you're building strength for life, not just for today." And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Nutrition & Diet

Top 7 Fast Food Order Hacks for Weight Loss

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 35 Lbs: 5 High Cortisol Signs

Amanda Borchardt conquering_cortisol_control
Copyright conquering_cortisol_control/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling the lose weight? It could be due to high cortisol levels, only you don’t even realize your hormones are out of whack. Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. “5 signs that my body was trying to tell me my cortisol was high that I wished I wouldn’t have ignored,” she writes.

There Are Signs

“There were signs,” she says in the post. “I didn’t know anything about High Cortisol when I was suffering with the symptoms. If I would have known these common signs I could have started treating myself earlier! So let me help you! Maybe you won’t have to suffer for so long! Here are 5 symptoms I wish would have known were high cortisol that I was dealing with everyday when my cortisol was high.”

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

1. Extreme Exhaustion

Extreme exhaustion is the first sign. “I would wake exhausted and go through my day waiting for bed. No amount of sleep helped. This was a sign of High cortisol. Don’t ignore all day exhaustion,” she writes.

2. Reoccurring Sickness

The next sign is reoccurring sickness. “Every time I started working out a week in I would get sick and then it would repeat over and over. I couldn’t seem to stay healthy. Cortisol suppresses the immune system and causes inflammation which can cause health problems. Reoccurring sickness is a sign of possible High cortisol,” she writes.

3. Weight Gain

The first sign is weight gain. “I was gaining weight by breathing air 🤣 I thought it was strange but thought it was my diet. I adjusted my diet but continued to gain weight rapidly. Cortisol not only ups sugar cravings it makes your body store fat and disrupts metabolism,” she says.

4. Weight Loss Resistance

Sign four is weight loss resistance. “Regardless of the strict macro diet I was on and the 5X a week working out the scale kept climbing! What I used to do before to lose weight it was no longer working and it left me exhausted and confused. If you adjusted your diet and exercise and the scale is still fine, don’t ignore that!” she says.

5. Anxiousness

And the fifth sign, anxiousness, “but out of no where,” she says. “I had never struggled with anxiety or that feeling in the past. I started feeling anxious to go places and see people. This was not normal for me. I would not pinpoint why either! Don’t ignore spiraling thoughts and anxious feelings that you have not struggled with in the past. This is a sign that your nervous system is out of balance from high cortisol.”

Habits to Correct Cortisol: Lighten Up Your Workouts

In another post she reveals some habits to correctly your cortisol. “Ditch hard workouts and start walking and doing light strength training until your cortisol is balanced. I intensity interval workouts with spike your cortisol, making you sicker and leaving your body holding onto fat,” she writes.

Get More Sleep

Also, prioritize sleep. “Getting 8 hours of rest! Getting enough sleep is a huge part of balancing your cortisol! Staying up late will prolong your cortisol staying high. Start changing your sleep habits!” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Take a Look at Your Diet

The next cortisol topic she tackles is diet. “Do you know sugar will keep your body inflamed and your cortisol high, and when your cortisol is high, you will crave sugar? Get off the hamster wheel and start upping your protein and reducing your sugar. You will feel better in no time,” she writes.

Hydration

Hydration is also key, she says. “Drinking enough water but adding electrolytes or minerals! Water alone doesn’t hydrate your body in the way it needs. Drink up!!!” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

Coach Lost 12 Pounds With 10 Simple Changes

Jamie Sherman Jglass
Copyright Jglass/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight before summer? Start making small changes now, and you can. Jamie Sherman is a weight loss and nutrition coach who lost weight herself, transforming her body and life. In a few new posts, she reveals exactly how she did it. “You could look and feel like a completely different person in 3 months. Start today. Don't wait until it's summer and you realize you still feel uncomfortable in your body. Here's some of the things I’ve done to lose 12lbs and transform my body and life in a few months.”

Eat More Protein

The first change she suggests making is amping up your protein intake. “You should be eating at least .8g for your body weight in protein. This will help you stay full and satisfied throughout the day,” she writes.

Lift Weights

Her next suggestion is weightlifting. “I promise you won't get bulky from lifting. Strength Training has SO many benefits and one of them is help you lose fat and build muscle to create a lean, strong look. It also helps boost your metabolism,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk More

Also, you should walk more. “Increase your average daily steps by 2k,” advises Sherman. “If you're current average is 5,000steps/day, try to add a little more every day. Go take that walk after dinner, park your car further at the store, or just get up and walk around at the office. That adds up to 14,000 more steps/week which can make a huge different for fat loss.”

Sleep

Make sure to sleep to allow your body the time it needs to regenerate and recharge. “Aim to get at least 7 hours if you can!” writes Sherman.

Track Your Food

“Track your food,” she continues. “Not forever but so you can know what you're consuming if you're trying to lose fat.”

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

Eat More Nutrients

In another post she added some more habits that helped her lose weight. “I’m now eating A LOT more. I was lacking nutrients and under-eating before. I’m a busy mom of 2 and I found myself skipping meals and just grabbing food when I was starving,” she writes.

Don’t Skip Breakfast

Don’t skip your morning meal. “I eat breakfast every single day. I used to fast until noon sometimes because I didn’t really think about food in the morning. Now I make sure to eat a big breakfast which gives me energy throughout the day and helps kickstart my metabolism,” she says.

Balance Macros

Balancing macros is key. “I went from trying to avoid carbs to now having the right amount of carbs, fat, and protein throughout the day. I eat a lot of carbs now and I’ve never felt better,” she writes.

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

Structure Your Workouts

You should also structure your workouts instead of winging it. “I shifted from taking a lot of random cardio classes to structured strength training,” shes ays.

Shift Your Mindset

And, her two last recommendations? “I shifted my identity and mindset through the process,” she says. “I went from thinking I knew what my body needed to lose weight (eating healthy and consistent work outs) to actually learning exactly what I needed for fat loss to achieve my specific goals.” 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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