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Tarah Schulte in 2-Piece Workout Gear Reveals How to Lose 20 Pounds in 4 Months with 9 Easy Habits 

These expert-backed tips will help you get in shape fast.

Leah Groth
By Leah GrothOct 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Tarah Schulte
Copyright tarahschulte/Instagram
Leah Groth
By Leah GrothOct 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Do you want to drop 5 pounds a month in a healthy and sustainable way? Tarah Schulte is a weight loss coach who helps mothers get into the best shape possible. She is also a weight loss warrior who dropped 20 pounds in 4 months by incorporating a few healthy habits into her routine. In a few new social media posts, the influencer shows off her amazing body in a 2-piece workout gear while revealing the things she did to achieve her fit figure.

Amp Up Your Protein Intake

“Here are the four habits I want you to become addicted to over the next 6 months,” she writes in one of her posts. “Eat at least 30g of protein at every meal. Yes, I know you think that’s too much food, but I promise if you want to get there, you need to eat your protein. We all know the “eat less, move more” hasn’t gotten you the results you’re looking for, so you have nothing to lose, right?”

Do 30-Minute Strength Training Workouts

Next, do 30-minute strength training workouts from home. Why? “Because these will fit in your day easier. You can wake up 30 min earlier or do it while your kiddos play nearby. This allows you to be more consistent, which means you’ll see results more quickly! Aim for 3-5 a week. If you can’t do that, at least commit to 8,000 daily steps to start out!” she writes.

Sleep

She also stresses the importance of sleep. “Get at least 6-7 hours of sleep every night (so don't plan to read your book for 3 hours at 9 pm 👀),” she says.

Hydrate

Hydration is also important. “Drink your water! & I mean a minimum of half your body weight in oz of water!! 80+ oz is a good place to start! And add electrolytes! (If you need a quality electrolyte recommendation, just ask me in the comments, and I can send it over!)”

RELATED:8 Natural Ways to Lower Stress Levels Now

Go for Walks

In another post, she adds that consistency is also important. “I can't stress this enough. Stop quitting on yourself after two weeks‼️ Your body doesn't transform in 2 weeks. Can you make some changes then sure but you need at least 3-6 months to see true changes happening. The best way to stay consistent is to know you have a program that works!” she writes.

Go for Walks

And, “walk it out,” she recommends in a post. “Adding in short walks (even 10 minutes on your lunch break) & hitting 8,000 steps a day will increase NEAT and boost your metabolism alongside so many other benefits (your hormones will thank you!).”

RELATED:I Dropped From a Size 10 to a 4 by Eating These 10 Foods

Take Supplements

Also, take supplements. “My supplement stack has given me (& many of my clients the jumpstart they need) Its been a huge game hanger for me with supporting healthy cortisol levels & weight management,” she says.

Snack Healthy

Eat these snacks on repeat, she recommends. “These are also great to prep and take on the go! So if you’re heading to the lake, the pool, or a weekend out of town but still have nutritional goals to hit - you need to try these!” she writes.

Easy Chicken Salad 🍗

3oz shredded chicken, 1 tbsp Primal Kitchen mayo, 1/4 apple finely diced, a dash of slivered almonds, lemon juice to taste. Combine all ingredients in a bowl and enjoy on a wrap, lettuce wrap, or with cucumbers and crackers.

234 calories, 23g protein

Cucumber Salad 🥒

1 cucumber sliced thin, 2 tbsp dill, black pepper/garlic & onion powered/salt all to taste, juice of 1/2 a lemon, 1/2 cup nonfat plain Greek yogurt, 1 tbsp fat-free feta. Toss all ingredients into a bowl and mix well!

109 calories, 17g protein

RELATED:I Finally Banished Belly Fat in My 40s by Doing These 8 Things

Drink Coffee

She also drinks coffee, including this chocolate cold brew. Here is the recipe: 3/4 cup of chocolate fairlife milk, 1 cup coffee of choice, 20g of chocolate protein powder, mix well and serve over ice!

163 calories, 31g protein.

And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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She Lost 10 Lbs and Transformed Her Body with These 8 Habits

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
Leah Groth
By Leah GrothJan 22, 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 by incorporating a few healthy habits into your routine? Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple habits that enabled her to achieve her fat loss goals and transform her body. “After I gained a bunch of weight from unhealthy habits and an antidepressant medication I was on. It was one of the lowest points I’ve been in my fitness journey ever. Although these results did not happen overnight, I started noticing quick and rapid results when I started doing the following,” she writes in one of them.

LISS Cardio

The first habit she incorporated was LISS (low intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Her next healthy habit? Hydration. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Taking progress photos is helpful. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

Lift Weights

She also recommends weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.”

Get Enough Sleep

In another post, she reveals other healthy habits that helped her lose weight. “I started getting enough sleep,” she says. Initially, she was going to the gym 7 days a week and only getting 4 to 6 hours of sleep a week. “Allow your body to rest and recover with a good 7-8 hours of sleep (yes that means sometimes skipping your 5am gym session when you know you need REST),” she writes.

Eat Less Processed Foods

Eating less processed foods also made a big difference. “I dare you to Yuka app half the things in your refrigerator/ pantry. There is so much extra 💩 in our food! I try to eat minimally processed foods now (more lean meats, veggies and fruit),” she writes.

Stop Ego Lifting

“Stop ego lifting,” she continues. “If you are training for aesthetics you need to be slowing down and controlling your movements to really engage the muscles you are targeting in each exercise.”

Find Your Maintenence Calories

And, last but not least, find your maintenance calories before you bulk or cut. “You need to know your body and where you’re starting before you significantly add/ subtract food to your diet. I went from eating probably about 1600-1700 calories a day straight into 2400. NOT SMART. That is not a proper reverse diet. Don’t make my mistake because it did way more harm than good!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Habits to Lose 10 Pounds in 2 Months

Hana Carrier carrierfitness
Copyright carrierfitness/Instagram
Leah Groth
By Leah GrothMar 06, 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 shape up by spring? It might be time to incorporate some new, healthy habits into your routine. Hana Carrier is a fitness coach who helps women get into their best shape ever. In a new social media post, she reveals her strategy for losing weight fast. “Here is what I would do to lose 10 pounds before spring break as a transformation specialist for single moms,” she writes.

Get in a Calorie Deficit

“Get in reasonable caloric deficit,” she says. “Everyones deficit is different but if you go too low- you won’t be able to last for too long. Aim for 500-700 less than you maintenance calories,” she says.

Track Every Bite

The next thing you need to do is keep track of the food you are eating. “Track every bite- You would be surprised how many extra calories those bites and licks add up too,” she says.

Add Protein to Every Meal

Third, add protein to every meal. “Aim for 25-50 grams per meal. Protein will help you feel full longer and it will also help you balance those sugar crashes,” she says.

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

Add Veggies Too

She also recommends adding veggies, 2 to 3 times daily. “Veggies are a great way to feel full without racking up the calories,” she says. “Plus they are great for your health.”

Strength Training 3 to 4 Times a Week

“Strength training 3 to 4 times a week, is another key habit. “This won’t help you lose much weight quicky but it will help you build more muscle mass so you can burn more calories daily over time. Plus who does not want to look toned and strong. These workouts don’t need to be an hour long. 30-45 min is enough,” she says.

Walk 8,000 Steps Per Day

Also, get your steps in. “8K steps daily (add weighted vet to your walks when possible)- start moving more. Get a step tracker and aim for 8 K steps daily if possible,” she suggests.

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

Eat 3 to 4 Times a Day

Make sure to eat enough. She recommends three to four times a day. “You don’t need 6 meals per day. Focus on 3-4 filling meals,” she says.

Meal Prep Twice a Week

Mealing prepping will also help you achieve your goals. She recommends doing it twice a week. “Fail to prep- prep to fail. It is soo much easier when you have the right foods ready,” she says.

Stop Drinking Alcohol

Don’t drink your calories. “Stop drinking alcohol,” she suggests. “Drinking alcohol stops you from losing fat- your body takes time to metabolize the alcohol(24-48 hours) and while your body is metabolizing the alcohol, fat burning stops.”

Hydration

Her last recommends is to hydrate. “Drink 2-3 L of water. It will help you speed up your metabolism but also feel full,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

Tammi_Kuthan10
Copyright tammikuthan/Instagram
Leah Groth
By Leah GrothJan 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Do you want to lose weight in 2025 without going to extremes? One expert has an easy to follow and sustainable approach. Tammi Kuthan is an influencer who helps women over 40 achieve fat loss. In a new social media post, she reveals exactly what you should do if you want to dwindle your waistline. “I went from a size 10 to a size 4 without yo-yo dieting, without fad diets, without hours at the gym,” she writes across the Instagram video, going on to reveal her sustainable approach to weight loss.

She Was Stuck in the Cycle of “Eat Less, Run More”

Fit athletic middle-aged woman jogging on a road alongside a canal approaching the camera with a smile of pleasure in a healthy lifestyle conceptShutterstock

“I was stuck in the endless cycle of ‘eat less, run more,’ only to watch my body cling to every ounce of fat like it was preparing for a long winter hibernation. Sound familiar? At size 10, I was frustrated, trying every diet that promised a miracle. (Spoiler alert: those didn’t work, especially after 40.) But then I made some changes,” she writes in her post.

8,000 to 10,000 Steps Per Day

Woman tying running shoe laces preparing for run on ocean beach, copy space, closeup. Cropped image of female fitness runner getting ready for jogging outdoorsShutterstock

Her first recommendation is getting in 8-10k steps a day. “Forget the endless cardio marathons. Daily steps are my winter MVPs. They help with insulin sensitivity, keep energy levels up, and make post-dinner walks my new favorite tradition,” she says.

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Strength Training

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

Strength training 3-4x a week for 30 minutes is her second recommendation. “Turns out, strength training isn’t just for the 20-somethings. Short, effective strength sessions built muscle, revved up my metabolism, and said goodbye to that stubborn belly fat,” she says.

Carb Cycling and Balanced Macros

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Carb cycling and balanced macros are also key. “Cutting carbs completely? No, thanks. I cycled carbs to fuel strength days and kept my body guessing in a good way. Balanced macros meant I was eating enough protein and healthy fats to keep my hormones, therefore myself, happy,” she writes.

Sleep

Woman sleeping in bed peacefully at home beside alarm clockShutterstock

Quality sleep is the final element. “6 hours? Not enough, ladies. I started prioritizing 7-8 hours, and the difference was night and day (literally). Better sleep kept cortisol levels down, which helped prevent those pesky cravings and belly fat,” she writes.

RELATED: 50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

These Things Were Instrumental in Her Weight Loss

A great sporty woman jogging outdoors on sunset timeShutterstock

“Winter doesn’t have to be all about oversized sweaters (though I still love them). With these changes, I went from a size 10 to a size 4 without food restriction or intense workouts. Ladies, it’s time to forget about the quick-fix diets and marathon treadmill sessions. These simply do not work - except for making you feel more tired and making that belly fat stay linger. It’s time to work with that body of yours for REAL results!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This “20-10” Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds 

Christy_Campbell1
Copyright christymaecampbell/Instagram
Leah Groth
By Leah GrothOct 08, 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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Do you want to lose weight fast and keep it off? Christy Campbell is a weight loss coach who helps women lose weight and “20 - 40 pounds of fat without dieting.” In a new social media post, she reveals the details about her method. “I wish more women 40+ knew that losing belly fat really is as simple as the 20-10 method,” she writes in an Instagram video. “This is based on coaching hundreds of people and seeing exactly what works,” she adds in the captions.

First, Stay in a Calorie Deficit for 20 Days

“The 20. I want you to shoot for 20 days in a row of following a plan that puts you in a calorie deficit. The best way to do this is to subtract 300-500 calories from the amount of food your body needs to stay the same. Get apps 1g/ pound of goal body weight in protein and split the rest of your calories between carbs and fat. Ideally, you are eating mostly whole, nutrient-dense foods,” she writes in her post.

This Will Give Your Body the Consistency It Needs to Change

“By committing to 20 days in a row, you give your body the consistency it needs to change. After 20 days, give yourself a day off to eat higher calories and enjoy a break. Then repeat again.” She recommends repeating this twice. ”Doing this 2x in a row is 42 days and will help you lose approximately 8-12 pounds of body fat,” she says.

Next, Walk 10,000 Steps Per Day

“Then the next part…the 10. 10k every day… and those are intentional steps… so if you need to take a 45-minute to 1-hour walk to get it done- do it! Walking speeds up your metabolism without causing your body additional stress,” she says.

Also, Lift Weights

“Should you lift weights, too? Yes, because that makes it a lot easier to maintain weight loss and also gives you a fit, healthy body. Do a minimum of three days a week… but the 20-10 method will get you big progress even if you can’t do the workouts right away,” she says.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

This Will Help Boost Metabolism and Burn Body Fat

Increasing daily movement and following a nutrition plan is a game-changer, she says. “20-10…simple and easy to remember. If you store fat in your belly, this will help a ton, and if you are over 40, the additional movement is going to give your metabolism a much-needed boost.”

She Also Maintains That Ditching a Few Bad Habits Changed Her Body

In another post, she reveals that “ditching” a few habits “really changed” her body. “And I really wish I would have done them sooner…but here are the deets if you want to steal any or all of them,” she writes.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

She Stopped Scrolling and Started Sleeping Moore

“Stopped scrolling and started sleeping” is the first change she made. “How did I do it? I deleted TikTok and gave myself time during the day to scroll…that wasn’t before bed. I go to bed early…like 9 pm, and am typically asleep by 930. It is a priority. More sleep means better body composition, less cravings, and better hormone balance…aka…my body feels and looks its best.”

She Stopped Over and Under Exercising

Next, she “stopped over and under exercising,” she writes. “I’ve had times in my life where I was 40 pounds overweight and basically sedentary…and times in my life that I was doing CrossFit for 3 hours a day and felt very inflamed and puffy. Now, I exercise to build lean muscle, feel good, and enjoy life. I keep a very consistent routine, and it pays off.”

She Quit Drinking

She also put down the bottle. “I quit drinking,” she says. “This one is a very personal choice, but I’m sharing it bc it really made a big difference for me. I have had about ten drinks in the past year, and it has only been a positive in my life. I don’t have the sleep issues, inflammation, or extra body fat from alcohol.”

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

She Paid More Attention to Her Nutritional Needs

“I stopped guessing how much food my body needs,” she concluded. “There wasn’t a secret diet or solution. It was simple…Understand macros and how they impact my body, learn how to turn macros into meals that I would eat consistently, and then learn to adjust the portions for my goals.” 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 20 Pounds with These 8 Tips

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothFeb 05, 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 trying to lose weight but need some tips? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new Instagram post, she reveals some of her weight loss secrets. “8 calorie deficit tips you need to know if you are going to be successful with losing weight,” she writes in the video. “I have lost 20 pounds in less than 3 months, and here are my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

Her first tip is to eat at least 20-25g of fiber every day. “Fiber helps keep you satiated and aids in digestion. Include foods like fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa) in your diet,” she writes.

Drink at least Half Your Weight in Pounds in Ounces of Water

Next, she recommends drinking at least half your body weight in pounds in ounces of water daily, or “ideally” two-third of her weight. “Staying hydrated is crucial for overall health and can help control hunger. For example, if you weigh 150 pounds, aim to drink 75 ounces of water daily,” she writes.

Eat 0.8 Grams of Protein Per Pound of Ideal Body Weight

Next, eat 0.8g of protein per pound of your ideal body weight. “Protein keeps you full longer and helps preserve and build muscle mass, which is essential for a toned, strong look. Include protein sources like chicken, fish, eggs, tofu, and legumes in your meals,” she says.

Gradually Increase Your Daily Steps

Next, amp up your steps! “Aim to consistently hit 8,000-12,000 steps every day. Start with small goals and increase your steps over time to boost your overall activity level,” she writes.

Lift Weights

Strength training is also key. She recommends lifting weights 3 to 5 times a week. “Weight lifting yields better results when following a structured program focused on progressive overload. This means gradually increasing the weights you lift to continuously challenge your muscles,” she writes.

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

Incorporate Low-Calorie, High-Volume Foods

She also recommends incorporating low-calorie, high-volume foods into your diet. “Foods like popcorn, strawberries, and other berries are high in nutrition and low in calories. They help you feel full without consuming too many calories,” she writes.

Stop Snacking

Next, stop snacking. “Have sweets or treats as dessert after your main meals to help control cravings. This strategy helps prevent mindless snacking throughout the day,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Sleep More Than 6 Hours

Her last tip is to sleep more than 6 hours. “This is one of the most underrated tips. Sleep deficiency can disrupt hunger hormones, making it harder to stay in a calorie deficit due to increased cravings and potential binge eating. Aim for at least 7-9 hours of quality sleep each night,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

10 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/Instagram
Leah Groth
By Leah GrothMar 14, 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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✓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.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

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

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Muscle vs. Toning: Doctor's Take

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

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

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

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You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 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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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 trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

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Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

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

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. 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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