Skip to content
Fitness & Workouts
✓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.

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.
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.

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.

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

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.

cardioworkout routinesgym workoutswalking

More For You

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

7 Bodyweight Exercises to Stay Lean Over 50

Jason Kozma mramericajasonkozma mr america jasonkozma
I’m Mr. America and Here Are 7 Bodyweight Exercises I Use to Stay Lean Over 50
Copyright mramericajasonkozma/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 03, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Are you over fifty, and aren’t sure what exercises to do? Does the gym overwhelm you? Or, do you just want to get a quick workout in, but don’t have any equipment? There are exercises you can do in the comfort of your own home, no extra weights needed. Body Network chatted with Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, and asked him for his expert opinion: What are the best moves to get fit after 50 that you can do at home? “Here are seven effective bodyweight exercises that can help you stay lean and strong over 50, focusing on strength, mobility, and joint-friendly movement,” he says.

Bodyweight Squats

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature​Practice Tips for SquatsShutterstock

The first move he recommends? Bodyweight squats.

Targets: Legs, glutes, and core

Why: Builds lower-body strength and supports mobility and balance.

Wall Push-Ups

Sporty woman doing press ups against a white wall outside.​ Mistake 1: Starting with Wall Push-upsShutterstock

Next up? Wall push-ups. “Or Knee push-ups for more challenge,” he says.

Targets: Chest, shoulders, and arms

Why: Strengthens the upper body without stressing joints.

Glute Bridges

On a yoga mat, an Asian woman does a bridge abduction training. Bridge pulses are used in a fitness studio to tone glute muscles.​ 8. The Total Core BridgeShutterstock

Glute bridges are another effective bodyweight exercise to build muscle, according to Kozma.

Targets: Glutes, hamstrings, and lower back

Why: Supports hip health and improves posture.

Step-Ups

Back view of sporty athlete having a step aerobics in a gym. Woman doing c\ufffdorner knee step​Nice to Haves: Step Benchshutterstock

Kozma is also a fan of step-ups. He recommends doing them “using stairs or a sturdy platform” if you don’t have a step tool.

Targets: Quads, hamstrings, and glutes

Why: Great for leg strength and balance.

Bird-Dog

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

Bird dogs are another great exercise you can do at home without any weights.

Targets: Core and lower back

Why: Enhances stability and supports spine health.

Plank

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core muscles​6. Plank: Full-Body Stability MasterShutterstock

He also recommends planks, either on elbows or hands. The brutal exercise is great for multiple areas of your body.

Targets: Core, shoulders, and back

Why: Builds core strength and endurance.

Standing March or High Knees

Female athlete doing high knee march during drills​Beginning with Proper PreparationShutterstock

His final recommendation is the standing march or high knees, a low-impact move.

Targets: Core, legs, and cardiovascular system

Why: Boosts heart rate and coordination without jumping.

How Many Reps Should You Do?

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free space​The Sit Back SquatShutterstock

How many reps do you need to do to see results? “For beginners, it’s best to start with one set of 10 repetitions daily,” suggests Kozma. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

4 Ways to Get in Best Shape of Your Life in 30 Days, For Age 50+

tracy_steen3
tracysteen/TikTok
Ferozan Mast
By Ferozan MastJun 21, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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.

Staying fit after 50 is essential for independence and healthy aging. “As we age, the most important aspect is foundational fitness, which establishes a strong baseline on which to build your fitness and health,” family medicine physician Christopher Cutter, MD, tells Scripps Health. “Gearing up for an event without training for it may result in injuries, from minor to severe, that will put you on the sidelines.” Fitness influencer and personal trainer Tracy Steen is an expert on workouts for the over-50s, and has lots of good advice about strength routines to help build muscle and burn fat. Here are four easy strength routines to see results in 30 days.

Knee-Friendly Full Body Compound

@tracysteen

Knee Friendly Full Body Compound Workout! If you are having knee pain, but want to get a good total body workout in, try this set! 12 reps each exercise or 45 seconds of work with 15 seconds of rest, repeat for three rounds. Workout: Dumbbell swing press Bent arm lateral raise Kickstand DL high pull Bent over row hammer curl Chest press bridge Tricep extension flutter kick Neider press tap Glute bridge Bicep serve kickback #fitover50women #menopause #compoundworkout #kneefriendlyworkout

If you don’t want to damage your joints, this full-body workout from Steen is for you.

Workout:

12 reps for each exercise or 45 seconds of work with 15 seconds of rest, and repeat for three rounds.

  • Dumbbell swing press
  • Bent arm lateral raise
  • Kickstand DL high pull
  • Bent over row hammer curl
  • Chest press bridge
  • Tricep extension flutter kick
  • Neider press tap
  • Glute bridge
  • Bicep serve kickback

Arm Workouts

@tracysteen

How I’m training arms in my 50s! Workout: 45 seconds of work, seconds of rest, repeat the whole sequence 2-3 times. Pinwheel curl Plié pulse curl Arnold press Military pulse press Tricep chest press Tricep overhead pulse Bicep curl Partial bicep curls Tricep kickback Straight arm tricep pulse On the YouTube video, I filmed a lot more exercises, so be sure to follow me on YouTube for that full. Follow along workout! #armworkoutsforwomen #armworkout #menopause

Steen has a great arm workout using weights.

Workout:

45 seconds of work, seconds of rest, repeat the whole sequence 2-3 times.

  • Pinwheel curl
  • Plié pulse curl
  • Arnold press
  • Military pulse press
  • Tricep chest press
  • Tricep overhead pulse
  • Bicep curl
  • Partial bicep curls
  • Tricep kickback
  • Straight arm tricep pulse

Glute Workouts

@tracysteen

Firm Booty & Thigh Workout! The weight amount that I use is listed on the screen, but always lift within your own abilities! Would you like to see this one on YouTube? Let me know when the comments! Workout: 45/15 x3 Tiptoe squat Reverse lunge Lying scissors X3 Sumo squat sweep Side lunge twist weighted squat jumps X3 Far reaching step up Single leg glute thrust Frog squat abductor X3 ##thighworkout##glutesworkout ##fitover50women

Want nice glutes? Steen has you covered.

Workout:

45/15 x3

  • Tiptoe squat
  • Reverse lunge
  • Lying scissors
  • X3
  • Sumo squat sweep
  • Side lunge twist
  • weighted squat jumps
  • X3
  • Far reaching step up
  • Single leg glute thrust
  • Frog squat abductor
  • X3

Lower Body

@tracysteen

Brutal Leg Day at home! 🦵 Build & Burn 🔥 Workout: 45 seconds work,15 seconds rest x3 1. Squat dead lift + in and out squat jumps 2. Front lunge pass + front lunge hop 3. Glute thrust + banded abductions 4. Step up + split squat hop #Menopause #FitOver50 ##MoveDaily

Strong legs are very important when over 50.

Workout:

45 seconds work,15 seconds rest x3

  • Squat deadlift + in and out squat jumps
  • Front lunge pass + front lunge hop
  • Glute thrust + banded abductions
  • Step up + split squat hop.

RELATED:Burn Belly Fat While You Sleep with This Healthy Drink

Lift Weights!

@tracysteen

Women! You have to start lifting!! #fitover50 #menopausefitness #longevity

Steen emphasizes how important lifting weights is for women over 50. “Doing regular load-bearing activity like resistance training can help stave off the loss of both bone density and muscle.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

16 Simple Exercises for Weight Loss From a Former Olympian

Samantha_Clayton_samanthaclaytonfitness4
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 ...
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.

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

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

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

Kiki_kikivirk
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
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.

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

@kikivirk

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.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Suzanne
By Leah SuzanneMay 08, 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.

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.