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Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle

Master proper rowing technique with this science-backed beginner workout.

Christopher Roback
By Christopher RobackJan 10, 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.

Dana_Simonelli_Sunny_Fitness_Trainer8
Copyright Sunny Health & Fitness/YouTube
Christopher Roback
By Christopher RobackJan 10, 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.

Fitness & Workouts

Ever wondered why some people make rowing look effortless while others struggle? The secret lies in understanding the precise balance of muscle engagement - a technique that Sunny Fitness TrainerDana Simonelli breaks down into a simple 60-20-20 ratio. In this 15-minute beginner workout, you'll learn how to master this technique while getting an effective full-body workout that engages 86% of your muscles.

The Science of the 60-20-20 Technique

Many beginners approach rowing as an upper body exercise, but Dana reveals the crucial insight that transforms rowing efficiency: "It's 60% legs, 20% core, and 20% upper body," she says in the video. This distribution explains why proper form is essential for maximizing your workout. When you understand this ratio, you'll immediately notice the difference in your rowing performance.

Full-Body Activation Benefits

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

Research shows that rowing engages approximately 86% of your body's muscles in each stroke. This comprehensive activation includes your legs, core, back, and arms, making it one of the most efficient full-body workouts available. The key is maintaining proper form throughout each movement to ensure all muscle groups are engaged effectively.

Mastering the Basic Movement Pattern

Crop anonymous female athlete in tight orange sportswear doing exercise with resistance band on rowing machine during workout in gymShutterstock

"When you bring the handle back, it's going to come right underneath your chest," Dana explains, highlighting the proper positioning. She emphasizes following the correct sequence: legs, core, upper body on the pull, then upper body, core, legs on the return. This pattern ensures you're maintaining the 60-20-20 ratio throughout each stroke.

RELATED: Top Fitness Coach Shares How She Lost 15 Pounds in 90 Days

Starting with the Right Resistance

Mature athlete using rowing machine while working out in a gym.Shutterstock

For beginners, Dana recommends starting with a lower resistance setting. "Even when it's lower, you're still going to have tension pulling back," she notes. This approach allows you to focus on mastering the 60-20-20 technique while still getting an effective workout without overwhelming your muscles.

Interval Training for Beginners

Girl performs exercises with rowing machine. Female gym visitor performs series of repetitions movements on simulator. Shot of sexy muscular woman in sportswear and good physique on grey backgroundShutterstock

The workout uses 30-second intervals to build endurance while maintaining proper form. "We're going to do 30-second intervals," Dana explains, emphasizing controlled movement over maximum effort. These short bursts followed by active recovery help you maintain the correct muscle engagement ratios throughout your session.

Advanced Grip Variations

Young woman training on row machine weight training equipment on sport gym.Shutterstock

Once you've mastered the basic form, Dana introduces grip variations to target different muscle groups. "Switch your grip so palms are up," she instructs, demonstrating how this engages the biceps while maintaining the core 60-20-20 principle. These variations add diversity to your workout while reinforcing proper technique.

Core Engagement Enhancement

Photo of happy good mood beautiful charming athlete sportive girl taking selfie at home showing thumb up.Shutterstock

To maximize the 20% core component, Dana introduces a side-to-side variation: "We're going to take it side to side," she demonstrates. This modification engages the obliques while maintaining the fundamental rowing motion, adding an extra dimension to your core workout.

RELATED: “Crush” Your Fat Loss in 10 Days with These 5 Fitness-Instructor Endorsed Tips

Progressive Resistance Application

Two young male athletes doing rowing practice at dark concept gym.Shutterstock

As you become comfortable with the 60-20-20 technique, Dana guides you through gradual resistance increases. "You're going to add a little bit more resistance," she advises, while emphasizing the importance of maintaining proper form. This progression helps build strength while ensuring the correct muscle engagement ratio.

Maintaining Proper Stroke Rate

Active Asian athlete man pulling bar doing exercise on rowing machine in fitness gym. Indoor physical training and muscular building conceptsShutterstock

"Your stroke rate shouldn't be super crazy high," Dana cautions, explaining how a controlled pace helps maintain the 60-20-20 ratio. This focus on quality over quantity ensures you're getting the maximum benefit from each stroke while preventing form breakdown.

Recovery and Breathing Techniques

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Proper recovery between intervals is crucial for maintaining form. "I want that heart rate to get down," Dana emphasizes during rest periods. This attention to recovery helps maintain energy levels and proper form throughout the workout, ensuring you can consistently apply the 60-20-20 technique.

RELATED: Fitness Instructor Lost 10 Pounds After Correcting 3 Habits

Mental Health and Stress Benefits

Happy female athlete adjusting rowing machine and listening music on earphones during sports training in a gym.Shutterstock

Beyond physical benefits, proper rowing technique offers significant mental health advantages. The rhythmic, repetitive nature of maintaining the 60-20-20 ratio creates a meditative effect similar to yoga, contributing to stress reduction and improved mental well-being.

Completing Your Workout

Muscular man and sporty woman workout on training simulator in crossfit gymShutterstock

The session concludes with a final 15-second push followed by a proper cool-down. "Amazing job. You absolutely killed it," Dana encourages, reminding participants that mastering the 60-20-20 technique comes from consistent practice and attention to form. This structured conclusion helps ensure a safe and effective end to your workout session. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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Fitness & Workouts

Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle

Dana_Simonelli_Sunny_Fitness_Trainer8
Copyright Sunny Health & Fitness/YouTube
Christopher Roback
By Christopher RobackJan 10, 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.

Ever wondered why some people make rowing look effortless while others struggle? The secret lies in understanding the precise balance of muscle engagement - a technique that Sunny Fitness TrainerDana Simonelli breaks down into a simple 60-20-20 ratio. In this 15-minute beginner workout, you'll learn how to master this technique while getting an effective full-body workout that engages 86% of your muscles.

The Science of the 60-20-20 Technique

Many beginners approach rowing as an upper body exercise, but Dana reveals the crucial insight that transforms rowing efficiency: "It's 60% legs, 20% core, and 20% upper body," she says in the video. This distribution explains why proper form is essential for maximizing your workout. When you understand this ratio, you'll immediately notice the difference in your rowing performance.

Full-Body Activation Benefits

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

Research shows that rowing engages approximately 86% of your body's muscles in each stroke. This comprehensive activation includes your legs, core, back, and arms, making it one of the most efficient full-body workouts available. The key is maintaining proper form throughout each movement to ensure all muscle groups are engaged effectively.

Mastering the Basic Movement Pattern

Crop anonymous female athlete in tight orange sportswear doing exercise with resistance band on rowing machine during workout in gymShutterstock

"When you bring the handle back, it's going to come right underneath your chest," Dana explains, highlighting the proper positioning. She emphasizes following the correct sequence: legs, core, upper body on the pull, then upper body, core, legs on the return. This pattern ensures you're maintaining the 60-20-20 ratio throughout each stroke.

RELATED: Top Fitness Coach Shares How She Lost 15 Pounds in 90 Days

Starting with the Right Resistance

Mature athlete using rowing machine while working out in a gym.Shutterstock

For beginners, Dana recommends starting with a lower resistance setting. "Even when it's lower, you're still going to have tension pulling back," she notes. This approach allows you to focus on mastering the 60-20-20 technique while still getting an effective workout without overwhelming your muscles.

Interval Training for Beginners

Girl performs exercises with rowing machine. Female gym visitor performs series of repetitions movements on simulator. Shot of sexy muscular woman in sportswear and good physique on grey backgroundShutterstock

The workout uses 30-second intervals to build endurance while maintaining proper form. "We're going to do 30-second intervals," Dana explains, emphasizing controlled movement over maximum effort. These short bursts followed by active recovery help you maintain the correct muscle engagement ratios throughout your session.

Advanced Grip Variations

Young woman training on row machine weight training equipment on sport gym.Shutterstock

Once you've mastered the basic form, Dana introduces grip variations to target different muscle groups. "Switch your grip so palms are up," she instructs, demonstrating how this engages the biceps while maintaining the core 60-20-20 principle. These variations add diversity to your workout while reinforcing proper technique.

Core Engagement Enhancement

Photo of happy good mood beautiful charming athlete sportive girl taking selfie at home showing thumb up.Shutterstock

To maximize the 20% core component, Dana introduces a side-to-side variation: "We're going to take it side to side," she demonstrates. This modification engages the obliques while maintaining the fundamental rowing motion, adding an extra dimension to your core workout.

RELATED: “Crush” Your Fat Loss in 10 Days with These 5 Fitness-Instructor Endorsed Tips

Progressive Resistance Application

Two young male athletes doing rowing practice at dark concept gym.Shutterstock

As you become comfortable with the 60-20-20 technique, Dana guides you through gradual resistance increases. "You're going to add a little bit more resistance," she advises, while emphasizing the importance of maintaining proper form. This progression helps build strength while ensuring the correct muscle engagement ratio.

Maintaining Proper Stroke Rate

Active Asian athlete man pulling bar doing exercise on rowing machine in fitness gym. Indoor physical training and muscular building conceptsShutterstock

"Your stroke rate shouldn't be super crazy high," Dana cautions, explaining how a controlled pace helps maintain the 60-20-20 ratio. This focus on quality over quantity ensures you're getting the maximum benefit from each stroke while preventing form breakdown.

Recovery and Breathing Techniques

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Proper recovery between intervals is crucial for maintaining form. "I want that heart rate to get down," Dana emphasizes during rest periods. This attention to recovery helps maintain energy levels and proper form throughout the workout, ensuring you can consistently apply the 60-20-20 technique.

RELATED: Fitness Instructor Lost 10 Pounds After Correcting 3 Habits

Mental Health and Stress Benefits

Happy female athlete adjusting rowing machine and listening music on earphones during sports training in a gym.Shutterstock

Beyond physical benefits, proper rowing technique offers significant mental health advantages. The rhythmic, repetitive nature of maintaining the 60-20-20 ratio creates a meditative effect similar to yoga, contributing to stress reduction and improved mental well-being.

Completing Your Workout

Muscular man and sporty woman workout on training simulator in crossfit gymShutterstock

The session concludes with a final 15-second push followed by a proper cool-down. "Amazing job. You absolutely killed it," Dana encourages, reminding participants that mastering the 60-20-20 technique comes from consistent practice and attention to form. This structured conclusion helps ensure a safe and effective end to your workout session. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

Courtney Fisher Gives You Workout to Getting “Lean and Strong” Body

Courtney_Fisher_justtcocoo6
justtcocoo/Instagram
Leah Groth
By Leah GrothAug 31, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓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 in shape? According to Courtney Fisher, a fitness trainer with over 1.3 million followers on Instagram alone, there are five exercises that can help you achieve a long and lean Pilates body fast. Fisher, who swears by her 3-2-1 strength x pilates method that will get you into “the best shape of your life” in 30 to 45 minutes three to five times a week, shares a free workout with her followers. “I want to be lean and strong and do strength x pilates, but IDK what to do,” she says, is a question she is being asked lately. Here are all the exercises that she recommends.

Full Body Combo Moves Hit Multiple Muscle Groups

In the caption, she explains that “Full body combo moves” help to hit “multiple muscle groups and burn tons of calories in a short amount of time.”

Overhead Reverse Lunges

Courtney_Fisher_justtcocoo8justtcocoo/Instagram

She starts with overhead reverse lunges, holding dumbbells with her arms flexed straight into the air. She recommends 10 reps and three sets.

RELATED:9 Ways to Lose Weight Without Counting Calories, According to a Coach Who Lost 160 Pounds

Lateral Lunge Plus Row

Woman doing walking lunges outdoors overlooking the river. Fitness, sport and healthy lifestyle concept.Shutterstock

Next up, lateral lunge plus row. She also holds free weights and, as she lunges to one side, rows. Again, she recommends 10 reps per side and three sets.

Lemon Squeezer and Out

Courtney_Fisher_justtcocoo7justtcocoo/Instagram

Her next move? Lemon squeezer and out. A complex ab move that involves laying on your back and squeezing legs together while drawing your upper body in with weights. She recommends three sets of eight.

Dumbbell Glute Bridge March

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

Next up, dumbbell glute bridge march. She says to do 12 reps and three sets.

Dumbbell Squat Swings

Squats With DumbbellsShutterstock

The last exercise in the circuit are dumbbell squat swings, 12 reps and three sets.

Related: The #1 Best Ways to Get Fit When You're Short on Time

Also, Walk Daily for 10 to 20 Minutes

In another post, Courtney also stresses the importance of “walking daily” and claims that you don’t even have to get 10,000 steps in. She suggests 10 to 20 minutes, which she does on the treadmill. Walking briskly on a daily basis can help you maintain a healthy weight and lose body fat, as well as prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, says the Mayo Clinic. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory, and sleep, improve your balance and coordination, strengthen your immune system, and reduce stress and tension.

💪🔥Body Booster: Instead of doing simple exercises, try to work multiple muscle groups at once with combination moves like these.

Fitness & Workouts

I'm a Celebrity Trainer and These 12 Hybrid Moves Torch Fat Fast

Kollins_Ezekh6
Copyright Kollins Ezekh
Christopher Roback
By Christopher RobackOct 22, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Feeling stuck in your fitness routine? Looking for ways to boost your results without spending hours at the gym? You're not alone. Many of us struggle to find effective workouts that fit our busy lives. That's where hybrid training comes in, offering a fresh approach to fitness that can revolutionize your results.

Celebrity personal trainerKollins Ezekh shares his top hybrid workout secrets exclusively with Body Network. As an avid boxer who also enjoys running, weight training and Pilates, Kollins believes in the power of varied, enjoyable workouts. "Having fun with your routine is essential," says Kollins, who recently opened Reform Pilates LA. "Hybrid training adds an exciting twist to your exercise, bringing fantastic health benefits you might not expect!"

Kollins' approach is rooted in a combination of functional training, strength building, and high-intensity cardio. "As a plant-based athlete, I cannot stress enough the importance of holistic fitness strategies, including anti-inflammatory diets and consistent movement, to enhance physical health and well-being," he explains.

Let's dive into Kollins' expert tips for maximizing your workouts and achieving your fitness goals.

Prepare Your Body and Mind

Kollins_Ezekh10Copyright Kollins Ezekh

Before jumping into any hybrid workout, Kollins underlines the importance of preparation. "Start with a full-body dynamic warm-up to increase heart rate and activate muscles," he advises. "Movements like leg swings, arm circles, and hip openers are ideal." Kollins also stresses the importance of proper hydration and nutrition, recommending a balanced meal or snack 1-2 hours before your workout.

Master the Squat to Press

Kollins_Ezekh4plantbasedboxer/Instagram

One of Kollins' go-to moves is the Squat to Press. "This exercise combines lower-body strength with upper-body power," Kollins explains. "It engages multiple muscle groups like the quads, glutes, shoulders, and core, boosting metabolic rate and improving functional strength."

Lunge and Curl for Total Body Engagement

"The Lunge with Bicep Curl is a fantastic hybrid move," says Kollins. "It engages the legs and arms simultaneously, enhancing stability and muscle endurance." This exercise is perfect for those looking to maximize their workout efficiency.

Climb Your Way to Fitness

,,Fitness,Female,,mountain, climber,exercise,workout,healthShutterstock

Mountain Climbers are a staple in Kollins' hybrid workouts. "It's an excellent cardio exercise that also targets the core, shoulders, and legs," he shares. "This move is great for promoting high-calorie burn in a short amount of time."

Deadlift to Row for Posterior Chain Power

Kollins EzekhCopyright Kollins Ezekh

Kollins recommends the Deadlift to Row as a powerful combination move. "This exercise works the hamstrings, glutes, back, and arms," he explains. "It's a perfect blend of strength training and functional movement."

Embrace the Burpee

"Burpees are a full-body workout that rapidly increases heart rate," Kollins states. "They're ideal for fat-burning and muscle endurance." While many dread this exercise, Kollins insists on its effectiveness in hybrid routines.

Row Your Way to a Stronger Core

Kollins EzekhCopyright Kollins Ezekh

Renegade Rows are another favorite of Kollins. "This move builds upper body strength and core stability," he says. "It engages the back, shoulders, and abs simultaneously, making it a time-efficient exercise."

Get Your Knees High

Kollins EzekhCopyright Kollins Ezekh

"High Knees are great for increasing cardiovascular endurance and activating the hip flexors and lower abs," Kollins shares. This simple yet effective move is a staple in his hybrid workouts.

Push-Up to Side Plank for Upper Body Strength

Kollins EzekhCopyright Kollins Ezekh

Kollins recommends the Push-Up to Side Plank as a challenging combination. "This exercise combines upper-body strength with core stabilization," he explains. "It's excellent for enhancing overall muscle tone."

Split for Balance and Strength

Kollins Ezekhplantbasedboxer/Instagram

"Split Squats isolate the quads and glutes, enhancing unilateral strength and muscle balance," says Kollins. This move is crucial for developing lower body strength evenly.

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

Swing into Action

Kettlebell Swings are a powerhouse move in Kollins' hybrid workouts. "This is a powerful fat-burning exercise that strengthens the lower body and core," he states. "It's highly effective for overall conditioning."

Plank for Core Stability

Kollins_Ezekh11Copyright Kollins Ezekh

Kollins underlines the importance of core work with Plank with Shoulder Taps. "This move strengthens the core and enhances upper-body stability," he explains. "It's a great finisher for any hybrid workout."

RELATED: 13 Popular Drinks Ranked From Least to Most Harmful

for Joy and Power

Kollins_Ezekh8Copyright Kollins Ezekh

Kollins is a big fan of Box Jumps in his hybrid routines. "Box Jumps develop explosive power in the legs while also providing a cardio boost," he explains. This exercise is excellent for improving athletic performance and burning calories.

"These hybrid workouts have been transformative for both my personal fitness and the way I train my clients," Kollins shares. "For me, they have helped increase my athletic performance, improve endurance, and build lean muscle mass while keeping my workouts fun and engaging. For my clients they provide a balanced approach to achieving both fat loss and muscle gains, fitting into a busy lifestyle by delivering effective results in a shorter amount of time."

Kollins stresses that consistency and progressive overload are key to seeing results. "It's not just about doing the most intense workout," he advises. "Gradually challenge your body to adapt and grow stronger over time." He also mentions the importance of combining strength training with proper nutrition, adequate rest, and stress management for achieving sustainable fitness goals.

By incorporating these hybrid workout secrets into your routine, you can maximize your time at the gym, burn fat, and build muscle more effectively. "Embrace the journey and celebrate every small win along the way," Kollins says. And if you enjoyed this article, take advantage of these31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

3 New Exercises You Should Try From Jeff Nippard

Jeff Nippard
Jeff Nippard Pro Natural Bodybuilder/Facebook
Leah Groth
By Leah GrothApr 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want to get fit for summer? One fitness expert claims these three exercises will help you achieve your body goals. Jeff Nippard, a Canadian natural pro bodybuilder and internationally qualified powerlifter, has a BSc in biochemistry/chemistry and a passion for science. He has amassed a large following on social media by sharing his science-backed diet and fitness tips with his 4.4 million YouTube subscribers. In a new video, he reveals “three new exercises.” Here is everything you need to know to do them – and some other habits that help keep him in shape.

Incline Lateral Raise

Jeff_Nippard9Jeff Nippard/YouTube

First up, a “meadow style” incline lateral raise, “where you alternate between going behind your back and in front of your body,” he says. “These are so good because by lying against an incline bench, you get most resistance from the dumbbell while you're delt is most stretched.

Bottom Half Smith Squats

Jeff_Nippard10Jeff Nippard/YouTube

The second exercise is bottom half smith squats. “These are brutal because you never get to rest at full walkout,” he explains. “Your quads are just continuously hammered in the deep stretch. Actually, I somewhat look forward to doing these though. They're a fun new challenge each week.”

RELATED: Rebecca Louise Shares 10-Minute Toned Upper Body Workout For Slender Arms

Moto Cable Rows

Jeff_Nippard8Jeff Nippard/YouTube

The third exercise he does is moto cable rows. “Because your whole body is braced against the floor, these give a very secure feel, and because this cable is free to move, you can lock into the plane of motion where you feel your lats the best for me. That's with my elbow more tucked into my side,” he says.

Science-Based Fitness Approach

Bodybuilder_Jeff_NippardJeff Nippard/YouTube

Nippard takes a science-based approach to fitness. In one Instagram post, he called it “super interesting,” 40 percent of his audience would consider their training more “bro” than science-based. “For me, all science-based training means is that you use science to build the foundation of your training,” he explained. That means you:

  1. Train hard
  2. Do enough volume (~5-15 sets per muscle per week)
  3. Use good technique (full range of motion with stretch-emphasis and control the negative)
  4. Use progressive overload (add some weight or reps over time)
  5. Use a variety of exercises

Here Is What He Eats Before and After Workouts

Bodybuilder_Jeff_Nippard4Jeff Nippard/YouTube

In another Instagram post, he discussed his diet before and after workouts. Pre-workout, Nippard has a bowl of jasmine rice, ground turkey, sour cream cheese, sriracha, blueberries, and a kiwi. “The latest research shows that simply not being hungry during your workout is the most important factor for pre-workout nutrition. Rather than nitpicking food sources or macro ratios, I'll chill for about an hour to let that digest,” he says. Post-workout, he has a shake with 50 grams of protein.

“Now, there's no need to stress about the anabolic window, but this shake does make it easier for me to hit my daily protein target of 150 grams,” Nippard explains. “A few hours later, I'll have a chicken sandwich made with ancient grains, bread, light, mayo, lettuce, rotisserie chicken, and a cheddar cheese slice with some crispy mini rice cakes and raspberries.”

💪🔥Body Booster: Adding new exercises to your routine can keep things fresh and interesting, helping you to avoid boredom during your workouts. And if you enjoyed this article, don't miss This Is Exactly How to Lose Body Fat This Year.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 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.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

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

Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

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

Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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