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Top 10 States Obsessed With Gaining Muscle—Ranked

Can you guess where the muscle-obsessed people are living?

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

It’s safe to assume that states like California, Florida, and New York boast some of the fittest individuals in the country. But have you ever wondered where the most muscle-driven people live? A new study has revealed the 10 states where people are more concerned with muscle gains than anything else, and you might be surprised by the findings. Fitness experts at SET FOR SET analyzed muscle-related search terms in every state, including ‘how to build muscle’ and ‘how to gain muscle’ as well as supplements such as ‘creatine’ and ‘buy whey protein.’ “While fitness goals vary from person to person, it’s interesting to see which states are more focused on building muscle – not to mention, half of the states reside on the East Coast,” says a spokesman for the company in a press release. “The findings are an excellent demonstration of different approaches to the same end goal – while certain nutrients, such as protein, are key for muscle growth, there are various ways to incorporate this into your routine and lifestyle. For example, residents of New York opt for protein shakes for convenience, but Maryland citizens prefer to cook high-protein meals; despite being slightly different methods, both will achieve the same desired results.”


10. New Jersey

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In tenth place is New Jersey with an average of 945.09 monthly Google searches per 100,000 citizens. “Creatine” and “vitamin D” were popular search terms.

9. Arizona

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Arizona landed ninth place, with an average monthly search volume of 955.70 per 100,000 people. The most searched terms in this state were “creatine” followed by “vitamin D.”

Related: 2 Best Banana Recipes For Weight Loss

8. Nevada

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Nevada landed eighth place, with an average of 966.74 monthly Google searches for every 100,000th citizen. “Foods high in protein” was a popular search term in the state.

7. Florida

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Florida ranked seventh, with an average search volume of 970.81 each month for every 100,000th person. “Whey protein” searches were plentiful in the Sunshine State.

6. Maryland

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Maryland came in sixth place with an average monthly search volume of 973.67 per 100,000 citizens. “High protein foods” was a popular search term.

5. Texas

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Everything's bigger in Texas, including muscles. The state averaged 1019.93 average monthly Google searches per 100,000 people with “vitamin C” being a popular search term.

Related: 3 Simple Secrets to Getting Lean While Eating What You Love

4. Illinois

Chicago,Illinois,Tourists,Cloud,Gate,city,stateShutterstock

Illinois came in fourth place, with an average of 1063.90 monthly Google searches for every 100,000 citizens. One of the popular search terms was “protein,” which is vital for muscle gains.

3. New York

New,York,City,Skyline,Sunrise.,Manhattan,Office,Buildings, city, stateShutterstock

In third place is New York with an average monthly search volume of 1066.38 for every 100,000th person. One of the most popular search terms was “protein powder” in the state.

2. Massachusetts

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A surprising second, Massachusetts boasted an average of 1078.69 searches each month per 100,000 citizens. “Vitamin D,” a supplement that reduces pain, increases muscle protein and fibers, and decreases the risk of fractures, was one of the most popular search terms.

Related: The #1 Thing to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds

1. California

Downtown,Los,Angeles,Skyline,,Full,Moon,,Snow,california,state,cityShutterstock

California topped the muscle mass driven list with an average monthly search volume of 1091.28 per 100,000 people. The most popular search term in the Golden State was the energy-infusing, muscle growth supplements “creatine.”

11. What State Came in Last?

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Alaska has the lowest demand for muscle gains, according to a survey with an average search volume of 584.57 for every 100,000th person.

12. What Is the Most Googled Muscle-Related Term?

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Out of all the muscle-related search terms, “creatine” is the most popular with an average monthly volume of 963,310, followed by “vitamin D” with 649,175 and then “protein powder” with 452,170.

💪🔥Body Booster: States with a bigger overall population and major metropolitan cities seem to be more muscle-driven than smaller states and those in the middle of the country.

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FACT CHECKED BY Christopher Roback
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.


Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "Push-ups are the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the single-leg walkout with a push-up: "It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you trying to lean out and add some muscle to your physique? One of the biggest fitness misconceptions is that lifting weights will make you get “big” instead of lean – and fitness trainer and influencer Kelsey Wells is here to bust the myths surrounding “lean muscle” and weightlifting. In a new social media post the expert discusses the muscle growing concept with her over-3 million followers and reveals the secret to getting in shape.


There Is “No Such Thing” As Lean Muscle

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According to Wells, there is a major misconception about muscles. “First of all— There is no such thing as “lean muscle.” All muscle is lean,” she writes in the post.

People Use to the Term to Describe Having Visible Muscle with a Lower Body Fat Percentage

Kelsey_Wells2kelseywells/Instagram

“Usually when ‘growing lean muscle’ is marketed to you, it’s to sell you the aesthetic of not being ‘too bulky or manly’ (🙄🙄🙄 I’ve been called this or heard this more than I can count) and/or having visible muscle, with a lower body fat percentage,” she continues.

Getting “Big” Takes A LOT of Work

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“Listen. Growing A LOT of muscle mass takes A LOT of INTENTIONAL work-focused training and nutrition and eating in a caloric surplus— for an extended period of time! YEARS if doing so naturally and healthily,” she says.

RELATED: 7 Spices That Boost Metabolism and Cut Fat

You Won’t “Accidentally” Grow “Crazy Big Muscles”

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“And to all those who have that goal and focus and achieve it!? 😍💪⚡️ beautiful feminine superwomen. If that’s not the vibe for you personally? You don’t need to stress aka you will not ‘accidentally’ grow crazy big muscles,” she continues.

The More Muscle You Build, the More Calories You Will Burn

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

“My main point?? LIFTING WEIGHTS helps you build muscle, and the more muscle mass your body has, the higher your TDEE (total daily energy expenditure). Therefore the more calories your body is burning even at rest! This (accompanied with eating adequate protein) is how you (over time!!!) shift your body composition to that ‘lean muscle’ people talk about,” Wells says.

Whatever You Do, Make Sure It Is “Healthy and Sustainable”

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“I am ALL about helping women understand that fitness is SO MUCH MORE than aesthetic goals— and that changing something about your physique should only be a goal if it is gone about in HEALTHY and SUSTAINABLE ways, and with a HEALTHY MINDSET! Never from a place of lack or not-enough-ness,” she says.

RELATED: 7 Morning Routines That Help Shed Weight Quickly

Don’t Believe Everything You Hear

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“But I am ALSO all about helping LIFT STIGMAS surrounding women and weight training! And empowering them to GET IN THE GYM! And pick up some weights. There are SOOO many benefits, inside and out,” she concludes.

💪🔥Body Booster: Don’t be afraid of lifting heavy weights. You aren’t going to “accidentally” bulk up.

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.
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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to get your arms toned and sculpted in time for summer? Emily Ogan is a fitness coach and trainer who boasts over 284k,000 Instagram followers. She regularly shares workouts on how to get fit fast, helping “busy women find balance + results” through exercise and counting macros. She recently shared a new tank top arms workout, “to get those arms strong, toned, and ready for summer!”


Don’t Be Afraid to Lift Heavy

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“Arm strength is so important for our ever day life 💪🏼- think about how often we’re carrying, lifting, pushing, and pulling every day🙌🏼! When lifting arms, don’t be afraid to lift heavy- those last 2 reps should be a STRUGGLE,” Emily says.

Tank Top Arms Workout

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Emily shares her Tank Top Arms Workout: 1-2-3 Pod Style. “Complete all moves in the pod for recommended reps and sets (1st move is 1 set, 2nd move is 2 sets, 3rd move is 3 sets) before moving to next pod,” she says.

RELATED: The #1 Thing You Must Sacrifice to Lose Weight Successfully

Pod 1

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💪🏼Bicep 30s (10 wide, 10 neutral, 10 v)- x1

💪🏼Alternating hammer curls: 15 reps total x2

💪🏼Bicep Curls: 10 reps x 3

Pod 2

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💪🏼Weighted Dips: 20 reps x 1

💪🏼Kickbacks: 15 reps x 2

💪🏼Skull crushers: 10 reps x 3

Why You Need to Lift Heavy Enough

In another post, she discusses the importance of lifting heavy enough. “Well how heavy exactly? Is 10 lbs heavy? Or should I be closer to 30 lbs? How do you even know?” she asks. “When following a strength training routine (which, if you’re over 35 you NEED to be doing 3-4x a week) lifting heavy is the way to go if you’re trying to burn fat, build lean toned muscles, and reshape your body.”

If the Last 2-3 Reps of a Set Aren’t Hard, Your Weights Aren’t Heavy Enough

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“Let’s break down what lifting heavy means, exactly,” she says. “The last 2-3 reps of a set should be hard…as in you can still complete them with proper form but BARELY. This is typically considered getting ‘to failure’- but you don’t have to go this far at every set! However, by the end of the set, you shouldn’t have more than another rep or 2 in you while keeping good form.”

Form Should Be Top Priority

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“Form should always be your top priority,” she reveals. “But as you progress and nail your form, don’t doubt how strong you are. Women often underestimate how much they can lift, especially in the legs + glutes. Challenge yourself within reason- increase in small percentages while maintaining excellent form, and you’ll be surprised at how much you’ll be able to add over time.”

You Should Need to Rest Between Sets

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You should need to rest between sets, she adds. “At the end of a set, you should feel your heart bumpin’ and like you need to walk it off for a minute. Similar to running, if you’re able to maintain an easy conversation during your set, it’s not heavy enough! When you find yourself gritting your teeth, grunting, or forcefully exhaling, you’re probably in the sweet spot.” She adds: “Remember: if you’re cruising through your sets and don’t feel the need to rest- it’s time to up your weights!”

She Recommends Progressive Overload

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“Lifting with a program focused on progressive overload (gradually increasing intensity in variety of methods) will give you the BEST results are the most effective and efficient workouts,” she concludes.

💪🔥Body Booster: If you are doing an arm workout and the last two to three reps aren’t hard, you need to up your weights.

Close up of male and female athlete standing with arms crossed.
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Starting a fitness journey can be tough, but you’re not alone. Whether you want to lose weight, build muscle, or just get healthier, these tips will help you get started. Swedish wellness expertMagnus Lygdback, who has coached many celebrities, has some advice for beginners. We’ve also included tips from other Body Network experts. Their combined advice will help you understand fitness and nutrition better.


Debunking the Low-Carb Myth

Contrary to popular belief, a low-carb diet isn't necessarily the best for all body types. Lygdback explains in his video, "There's no evidence supporting that a low-carb diet would be better than a high-carb diet. As long as you eat enough protein and veggies, fat and carbs are both fuel for the body." The key is finding the right balance that works for you.

Start with Less Incline

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So excited to have another training option out for you!! 🫶🏻 #Fitnessforwomenbywomen #fitnessformoms #fitnesscoachformoms #weightlosstipsformoms #weightlosstipsforwomen #weightlossformoms #workoutsformoms #workoutsforwomenbywomen #homeworkoutsformoms #gymworkoutsforwomen #workoutappforwomen

Baylee, a fat loss coach, recommends, "Start off slowly and build up your incline. You will still get benefits of your workout if you are on a 3 incline or a 6 incline, so long as it's challenging to you."

Running and Muscle Preservation

Many worry that running will "melt" their muscles, but Lygdback reassures us this isn't the case. He clarifies, "You can sprint, do 5K, or even long-distance running as long as you fuel up." The key is ensuring your body has enough fuel to support both your running and muscle maintenance.

Gradually Increase Speed

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#Fitnessforwomenbywomen #fitnessformoms #fitnesscoachformoms #weightlosstipsformoms #weightlosstipsforwomen #weightlossformoms #fatlossformoms #fatlossforwomen

Baylee also suggests, "Build up your speed. Once it gets easy, increase the speed so that you can continue to progress and continue to challenge yourself."

Smart Superset Strategy

While not a huge fan of supersets overall, Lygdback does have a favorite: "I like to superset arms, going from a bicep exercise straight into a tricep exercise." This approach can be an efficient way to work complementary muscle groups.

Avoid Handrail Dependency

Fitness influencer Laci Renee advises, "Don't hold the handrails. You are undoing the work needed to walk on an incline."

Home Gym Essentials

For those unable to access a gym, Lygdback recommends starting with "a bench, some free weights, and something that can help you work your back and shoulders." This basic setup can provide a solid foundation for home workouts.

Perfect Your Posture

Side profile view smiling happy millennial Indian ethnicity girl standing on right, looking at empty space.Shutterstuck/fizkes

Fitness trainer Julie recommends, "Lean forward slightly, hinging on your hip" and "Stand up tall, as you are losing core engagement and not bringing your heart rate up by slouching."

Addressing Joint Pain

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If you're experiencing joint pain during exercise, Lygdback advises against self-diagnosis. "See a professional who can find out what's going on in your knee," he suggests. It's crucial to address the root cause rather than attempting to stabilize the joint blindly.

Try Interval Training

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Fitness influencer Deanna shares her routine: "I do incline 12 with speed 3 for 10 minutes, take a 5 minute break to incline 2 with speed 2.5. I do this 3 times."

The Coffee Conundrum

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Good news for coffee lovers: Lygdback notes, "There's a lot of health benefits to coffee, including potential protection against Alzheimer's, Parkinson's, and various forms of cancer." However, he advises staying hydrated and listening to your body's response to caffeine.

Engage Your Core

Taylor Donoghue advises, "Squeezing your core while walking 12/3/30 on the treadmill always helps me tighten and firm my stomach while also promoting good posture."

The Belt Debate

Lygdback cautions against overreliance on weightlifting belts: "If you don't need to wear a belt, don't do it." He explains that belts can disconnect your core from the rest of your body, potentially leading to injuries in everyday activities.

Make Workouts Entertaining

To make time pass faster, Taylor Donoghue suggests, "Try and watch a show instead of counting down the minutes."

Balancing Alcohol and Fitness

Young and cheerful couple in music festival.Shutterstock

When it comes to alcohol, Lygdback advises moderation: "It's better to drink whatever you like and not drink all the time instead of going with a 'healthier' option and drinking a ton of them."

Dress for Success

Personal trainer Lucy Lismorerecommends, "When I got home, I literally got straight into my exercise gear. That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise."

Beyond Walking

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.Shutterstock

While walking combined with a healthy diet is beneficial, Lygdback suggests it may not be enough for optimal health. He recommends incorporating strength training: "Get a good lift in once or twice a week."

Listen to Your Body

Lygdback emphasizes the importance of individual needs: "It's highly individual. There are many females that have better metabolism than other men and vice versa."

Timing Your HIIT

Regarding high-intensity interval training (HIIT), Lygdback prefers shorter intervals before strength training: "It warms me up and prepares me for my strength session."

Prioritize Lifting

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Julie also suggests, "If your goal is to build lean muscle — or tone – don't do it before lifting. Conserve your energy and lift first."

Carbs and Weight Loss

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Dispelling another myth, Lygdback confirms, "You can eat carbs and lose weight. It all comes down to the proportion of macros and your total calorie intake."

Focus on Nutrition

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When it comes to weight loss, Lygdback stresses, "Nutrition is the most important. Losing weight means that you're in a calorie deficit."

The Six-Pack Secret

For those seeking abs, Lygdback emphasizes the importance of nutrition: "We all have a six-pack underneath our layer of fat. It really comes down to nutrition."

Be Patient with Progress

Beautiful woman checking her body shape in a mirror.Shutterstock

Lygdback reassures beginners, "You might feel like you're getting a little bit bigger because your muscles will bind a little more fluid, but that will pass. Give it a few weeks."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Weight Training for Women

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.Shutterstock

Addressing a common concern, Lygdback assures, "Weight training will not make you bulky. As a female, it is really hard to build a lot of muscle mass."

Stay Consistent

Above all, Lygdback encourages consistency: "It's better to train regularly, even if for shorter periods, than to have sporadic, intense workouts."

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Balancing Sets and Reps

Lygdback advocates for a mix of high and low reps: "I like to combine low weight, higher reps and high weights, lower reps, depending on the muscle I'm targeting."

Full-Body Workouts

Full-length portrait of middle aged sportsman having training and doing rope jumping outdoors. Sport, fitness, street workout concept. Horizontal shotShutterstock

On the frequency of full-body workouts, Lygdback advises, "If you're doing five days a week, I would not do full-body workouts. If you're doing twice a week, then I would consider it."

Age is Just a Number

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Lygdback debunks the myth that you're too old to get fit after 30: "I've had 70-year-olds who I helped get in awesome shape. It's never too late."

Short and Effective Workouts

Contrary to popular belief, Lygdback states, "You don't need to train at least 30 minutes for it to be effective. Step into the gym with me for 10 minutes and I'll show you."

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Pre-Workout Nutrition

On training on an empty stomach, Lygdback advises, "If you want to build muscle mass and get stronger, I would make sure to have food in my stomach."

Don’t forget that everyone's fitness journey is unique. Use these tips as a guide, but always listen to your body and consult with professionals when needed. With patience, consistency, and the right approach, you'll be well on your way to achieving your fitness goals. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Simeon Panda is flexing his granite-like biceps – in his workout clothes. Panda is a fitness entrepreneur, trainer, and social media influencer who boasts over 8.1 million followers on Instagram alone. The 37-year-old regularly shares tips and tricks on how to get in shape, build muscle, and bodybuild – the “natural” way. In a recent post, he reveals three tips on how he gets the maximum burn during his final set – and you can take advantage of his expert knowledge. “3 ways to make that last set count,” he captioned the Instagram video. Here is everything you need to know about his tactic and the other diet and fitness habits he abides by.


Here Is His Trick

simeonpanda1simeonpanda/Instagram

According to Panda, there are three steps to maximizing the burn. First, “slow down the tempo,” he says. Next, “Control the eccentric.” And lastly, “Perform drop sets.”

He Started Bodybuilding as a Teen

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Simeon discovered bodybuilding after gaining weight in his early teens. “It sounds silly, but it was never about the physique,” he told Muscle & Fitness. “The physique was not part of the plan. I started at 14 or 15, and I loved how it felt. To this day the strength training is what I love the most. Building a certain physique comes with it, and I love that, but it’s the training that actually gets me to go to the gym.”

High Volume Training

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Simeon is a fan of high volume training. “I love volume. If someone hasn’t used high-volume training, I can guarantee they’ll increase their muscle mass from doing it,” he added to the publication. “For me, it’s something I’ve always done. It’s contributed to my strength and my size. I get the best of both worlds.”

He Prioritizes Shoulders

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In order to achieve his superhero body, he prioritizes his upper body. “The first thing is the shoulders,” he says. “You have to have big delts. You need arms, too, but it really is the shoulders.”

High Rep Sets of a Compound Exercise

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Panda starts his workout with several high-rep sets of a compound exercise. He also divides his workouts up by exercise group. He takes three sets to slowly build up to his heaviest weight, followed by three to four sets pushing very heavy loads, and a warm-down set or two to finish.

RELATED: Get in Shape with the Army's Running Routine

Healthy Diet

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Simeon maintains that “you need to take diet as seriously as you do your workouts.” He makes sure to eat healthy food to fuel his workouts.

💪🔥Body Booster: To maximize the burn, slow down the tempo of your last set of exercise.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
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 frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal 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.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

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

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.