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

I Transformed My Body From Flabby to Firm and Here Are My 3 Secrets

Personal trainer reveals her secrets to achieving the best body ever.

Leah Groth
By Leah GrothApr 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Sade_Rigby_sadieactive7
sadieactive/Instagram
Leah Groth
By Leah GrothApr 30, 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
Nutrition & Diet

Are you ready to commit to a full-body transformation? Getting in shape doesn’t have to be complicated, according to Sadie Rigby, a social media influencer and personal trainer with over 220,000 followers on Instagram. Rigby regularly shares her personal transformation story and how she achieved her best body ever with her β€œstrong, not skinny” approach to health. In a recent Instagram post, she revealed a few of the secrets that helped her get in shape. β€œThese 3 things will keep you on track,” she writes.

Focus on Getting Stronger

Sade_Rigby_sadieactive2sadieactive/Instagram

Her first secret? β€œFocus on getting stronger, not getting smaller by weight training!” Rigby says. β€œIt will give you the muscle tone you need and lean you out faster.”

Up Your Protein Intake

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Her second recommendation: Get enough protein. β€œOne gram of protein for every pound of body weight daily,” Rigby says.

RELATED: Tone Your Sagging Arms in Time for Summer With This Simple Workout

Fall in Love with the Process

Sade_Rigby_sadieactive8sadieactive/Instagram

The final secret is learning to workout and eat right because of how it makes you feel. β€œIf you’re only doing it because you want to look good, you won’t be consistent enough, or you’ll take an unsustainable approach,” Rigby says. β€œIt becomes a habit when you love the process. Set goals to hit and fall in love with getting your body stronger! You can become addicted to how good it makes you feel with just a little consistency and the right mindset! It feels so good to see what your body can do!"

Other Tips: Use Progressive Overload

Sade_Rigby_sadieactive4sadieactive/Instagram

Sadie is a fan of progressive overload, β€œgradually increasing the stress on our muscles,” she says in a post. The first way to do it? β€œIncrease time under tension (add a pulse, slow down the exercise, do tempo work),” she says. The second is by increasing the weight lifted, β€œor adding a band,” Rigby suggests. Finally, the third is to increase volume, β€œadd reps and/or sets,” she says.

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

You Don’t Need to Do Cardio to Lose Weight

Sade_Rigby_sadieactive1sadieactive/Instagram

Rigby explains in another post that you don't need to do cardio first to lose weight and then follow up with weight training. β€œWeight training is your #1 tool for targeting fat! This is because it boosts your metabolism while forcing your body to cling to its muscle! So this means even after a weight lifting workout, you are still burning a higher amount of energy for 12-24 hours after your workout as your body repairs your muscles,” Rigby says.

Take Creatine

Sport supplement, creatine, hmb, bcaa, amino acid or vitamin mesure with powder. Sport nutrition concept. bcaa, l-carnitine, creatineShutterstock

β€œCreatine is the most effective muscle-building supplement out there!” Sadie claims in another post. β€œCreatine works by recycling ATP (your body’s energy source). The more creatine stored in muscle, the more energy available for working muscle. This is why creatine improves athletic performance. Creatine is SAFE! It's one of the most studied supplements, and it occurs naturally in your body! It’s also found in meat/fish. It is important for eye, digestive, skin, and brain health. It also helps reduce mental fatigue and improves memory. BUT creatine does not work unless you do! You need to be lifting heavy to see the benefits. But creatine will help you do that! I personally started my creatine journey a couple of months ago, and I have seen noticeable benefits in my workouts! I feel like I can lift heavier, and I have slightly better workout endurance.”

RELATED: 7 Healthy Fats to Include in Your Weight Loss Diet

Consistency Is Key

Sade_Rigby_sadieactive5sadieactive/Instagram

β€œIt’s not what we do once in a while that shapes our lives. It’s what we do consistently!” Sadie explains in a recent post. β€œConsistency with my physical fitness has made every season of life more enjoyable! Life changes, and so will our bodies, but that doesn’t mean we can’t be the strongest versions of ourselves in every season of life!”

πŸ’ͺπŸ”₯Body Booster: Before you start on your body transformation journey, pay attention to how everything makes you feel – not just how you look.

workout routinessuccess stories & transformations

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Nutrition & Diet

I Transformed My Body From Flabby to Firm and Here Are My 3 Secrets

Sade_Rigby_sadieactive7
sadieactive/Instagram
Leah Groth
By Leah GrothApr 30, 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
βœ“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 ready to commit to a full-body transformation? Getting in shape doesn’t have to be complicated, according to Sadie Rigby, a social media influencer and personal trainer with over 220,000 followers on Instagram. Rigby regularly shares her personal transformation story and how she achieved her best body ever with her β€œstrong, not skinny” approach to health. In a recent Instagram post, she revealed a few of the secrets that helped her get in shape. β€œThese 3 things will keep you on track,” she writes.

Focus on Getting Stronger

Sade_Rigby_sadieactive2sadieactive/Instagram

Her first secret? β€œFocus on getting stronger, not getting smaller by weight training!” Rigby says. β€œIt will give you the muscle tone you need and lean you out faster.”

Up Your Protein Intake

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Her second recommendation: Get enough protein. β€œOne gram of protein for every pound of body weight daily,” Rigby says.

RELATED: Tone Your Sagging Arms in Time for Summer With This Simple Workout

Fall in Love with the Process

Sade_Rigby_sadieactive8sadieactive/Instagram

The final secret is learning to workout and eat right because of how it makes you feel. β€œIf you’re only doing it because you want to look good, you won’t be consistent enough, or you’ll take an unsustainable approach,” Rigby says. β€œIt becomes a habit when you love the process. Set goals to hit and fall in love with getting your body stronger! You can become addicted to how good it makes you feel with just a little consistency and the right mindset! It feels so good to see what your body can do!"

Other Tips: Use Progressive Overload

Sade_Rigby_sadieactive4sadieactive/Instagram

Sadie is a fan of progressive overload, β€œgradually increasing the stress on our muscles,” she says in a post. The first way to do it? β€œIncrease time under tension (add a pulse, slow down the exercise, do tempo work),” she says. The second is by increasing the weight lifted, β€œor adding a band,” Rigby suggests. Finally, the third is to increase volume, β€œadd reps and/or sets,” she says.

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

You Don’t Need to Do Cardio to Lose Weight

Sade_Rigby_sadieactive1sadieactive/Instagram

Rigby explains in another post that you don't need to do cardio first to lose weight and then follow up with weight training. β€œWeight training is your #1 tool for targeting fat! This is because it boosts your metabolism while forcing your body to cling to its muscle! So this means even after a weight lifting workout, you are still burning a higher amount of energy for 12-24 hours after your workout as your body repairs your muscles,” Rigby says.

Take Creatine

Sport supplement, creatine, hmb, bcaa, amino acid or vitamin mesure with powder. Sport nutrition concept. bcaa, l-carnitine, creatineShutterstock

β€œCreatine is the most effective muscle-building supplement out there!” Sadie claims in another post. β€œCreatine works by recycling ATP (your body’s energy source). The more creatine stored in muscle, the more energy available for working muscle. This is why creatine improves athletic performance. Creatine is SAFE! It's one of the most studied supplements, and it occurs naturally in your body! It’s also found in meat/fish. It is important for eye, digestive, skin, and brain health. It also helps reduce mental fatigue and improves memory. BUT creatine does not work unless you do! You need to be lifting heavy to see the benefits. But creatine will help you do that! I personally started my creatine journey a couple of months ago, and I have seen noticeable benefits in my workouts! I feel like I can lift heavier, and I have slightly better workout endurance.”

RELATED: 7 Healthy Fats to Include in Your Weight Loss Diet

Consistency Is Key

Sade_Rigby_sadieactive5sadieactive/Instagram

β€œIt’s not what we do once in a while that shapes our lives. It’s what we do consistently!” Sadie explains in a recent post. β€œConsistency with my physical fitness has made every season of life more enjoyable! Life changes, and so will our bodies, but that doesn’t mean we can’t be the strongest versions of ourselves in every season of life!”

πŸ’ͺπŸ”₯Body Booster: Before you start on your body transformation journey, pay attention to how everything makes you feel – not just how you look.

Fitness & Workouts

3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Liv_Livinleggings
Christopher Roback
By Christopher RobackDec 05, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
βœ“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.

Feeling stiff after a long day at your desk? Or maybe you've tried countless stretching routines only to feel overwhelmed and discouraged? You're not alone. Most people believe improving flexibility requires hours of complex stretching routinesβ€”but mobility expert Liv discovered otherwise.

After helping thousands transform their mobility through her unique blend of strength training and yoga, Liv realized that effective flexibility training doesn't need to be complicated. Her discovery? Just three essential stretches, performed consistently, can create dramatic improvements in as little as two weeks. As the creator of 'The Yoga Rebel Method' and with over 500K YouTube subscribers following her practical approach, Liv has refined these moves to work for any fitness level.

Ready to transform your flexibility with just minutes a day? Here's the simple three-stretch routine that changed everything for Liv and her students.

The Game-Changing Discovery: How Your Fascia Holds the Key

"Quite simply, fascia is a thin layer of connected tissue, which encases everything within the body... it's all connected, like one big spiderweb," Liv explains in her post. This understanding led to her first breakthrough stretch, which targets the entire fascial system through one simple movement.

The First Move: Your Full-Body Reset

"I love this stretch because it tackles so many muscles in one go, which makes it perfect for when you are short on time," Liv says. Start in a seated position with feet wider than hips, lean back onto your hands with fingertips pointing outward, and lift your hips into a reverse tabletop.

RELATED: She Tried The Blue Zone Diet For 7 Days And Discovered A Surprising Truth

Perfect Your Form for Maximum Results

"Think of tucking your tailbone under and engaging your bum muscles as if you're trying to flatten out the front of the hip," Liv instructs. "Press your chest up towards the sky, and this might be where you choose to stay if you've got a bit more flexibility to play with here."

The Second Essential: Your Back-Body Transformer

The second stretch unlocks the posterior chain. "This targets the back of the body and can help reduce the chances of back pain," Liv shares. Using a prop like a stick or strap for guidance, alternate between a low squat and a forward fold.

Making It Work for Your Body

If you're just starting out, Liv offers modifications: "If you need something to make this a little bit more accessible, slightly elevate your heels with somethingβ€”weight plates or books do a great job of this." Remember, "Don't go thinking you're the only one because it's fully intended. We do not need to straighten our legs in order to stretch the hamstrings."

RELATED: 30 Days of 30g Protein Meals From a Top Dietitian

The Final Piece: Unlocking Your Upper Body

The third stretch completes the system. "This last one is great for improving your shoulder mobility for things like handstands and top shelf snacks, as well as improving your ability to squat low and help improve your posture," Liv notes. From a kneeling position, step one foot out while reaching overhead, focusing on proper form: "Think of rolling the top rib cage on top of the bottom rib cage so your chest stays facing outward."

Why This Simple System Works

"There are many ways that we can stretch a muscle... But simply put, they all do the same job just in a different way," Liv explains. This streamlined approach targets everything from "the feet and ankles, the quads, the hip flexors, the wrists, the biceps, the chest and shoulders, glutes, hamstrings, and back," to "inner thighs, lats and triceps."

RELATED:6 Reasons Women Should Lift Weights Instead of Doing Cardio for Weight Loss

Your Two-Week Transformation Plan

The key to success is consistency. Perform these three stretches either in the morning or before bed, holding each position for 20-30 seconds per side. "Simply doing these three stretches will make a world of difference to your flexibility," Liv promises. After two weeks of daily practice, you'll understand why these are the only stretches you need. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 30 Pounds in 5 Months After Making This 1 Simple Change

Katie_Tufte1
Leah Groth
By Leah GrothOct 20, 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
βœ“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 lose weight but can’t seem to get anywhere – despite the fact you feel like you are doing all the right things? Katie Tufte is a mom and influencer whose mission is β€œhelping moms conquer weight loss, energy, and support cortisol + GLP-1 naturally.” In a new social media post, she reveals the one change she made that enabled her to lose a ton of weight quickly. β€œI started to lose weight faster when I did this one thing, and I lost 30 pounds in 5 months,” she writes in the video.

Belly Fat in Your Late 30s and 40s Is probably Due to Metabolism and Hormones

β€œIt’s no secret,” she starts the post. β€œThat stubborn belly fat creeping in during your late 30s and 40s? It’s not just about hitting the gym harder or doing endless crunchesβ€”it’s all about your metabolism and hormones.”

Metabolism Slows, Making It Harder to Burn Fat and cortisol Spikes

β€œAs we age, our metabolism naturally slows down, making it harder to burn fatβ€”especially around the belly. You might be dealing with cortisol spikes, which can signal your body to store fat rather than burn it, particularly in the midsection,” she continues.

You Might Be Doing Things to Cause Cortisol Overload

And, you might be trying harder than ever to lose weight, but it isn’t helping. β€œHere’s the kicker: excess cardio, lack of protein, hormone imbalances, stress, and poor sleep can all contribute to cortisol overload, making it harder for your body to shed that stubborn fat,” she says.

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

Here’s How to Turn It Around

There is a solution. β€œBut here’s the good news: You CAN turn this around! Once you dial in exactly what your body needsβ€”proper nutrition, balanced workouts, and hormonal supportβ€”you can rev up your metabolism and start losing that weight for good,” she says.

You Need to Understand Your Body’s Unique Needs

β€œThe key is understanding your body’s unique needs. Whether it’s adjusting your food intake, adding more strength training, or getting the right supplements to support **GLP-1** and cortisol balance, these are the tools that can make all the difference,” she says.

She Reveals Her β€œSecret Sauce”

In another post she reveals exactly what she did, her β€œsecret sauce” to losing the weight. First was β€œmaking sleep a top priority,” she says, recommending seven to nine hours a night. β€œQuality sleep is essential for recovery, hormone balance, and overall health,” she says.

RELATED: This 30-Second Trick Burns More Fat Than Long Runs After 50

She Switched From Intense Cardio to Low Impact Weight Training

Next, she switched up her approach to exercise. β€œDitched intense cardio for low-impact weight training,” she writes. β€œThis helped me build muscle, boost metabolism, and reduce the stress on my body.”

She Walked More

She also made sure to get her steps in. β€œWalked... a ton!” she writes. β€œWalking became my new best friend.” Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

She Amped Up Her Protein Intake

She also focused on maintaining a high-protein diet. β€œProtein is crucial for muscle repair, fat loss, and satiety.” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED: 5 Signs Your Weight Gain Is Hormonal and What I Did to Fix It

She Took Supplements

Finally, she made sure she wasn’t nutrient deficient by relying on supplements. She took ones β€œthat kickstart your goals and support your cortisol levels,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Personal Trainer Reveals 3 Steps That β€œActually Work” for Love Handles

Jenna_Collins11
Christopher Roback
By Christopher RobackDec 16, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
βœ“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.

Frustrated with love handles that just won't budge? If you've tried everything from endless side crunches to restrictive diets with no success, you're not alone. "It would be amazing if we could do a particular exercise that targeted love handle fat only, but there is no known way currently to spot reduce fat," says Jenna Collins, a certified personal trainer who's helped thousands transform their bodies. With over 400,000 YouTube subscribers and 25 years of fitness expertise, Collins has developed a science-backed approach that delivers real results. Here's her proven system that actually works for eliminating those stubborn love handles.

Why Love Handles Are So Stubborn

"Love handles don't appear overnight," Jenna explains in her post. "They develop over the years through excess calorie consumption and various factors like stress, medication, and genetics." She notes that women, especially after menopause, are more prone to storing fat in this area due to decreased estrogen levels.

"They don't appear because you went on vacation for a week and ate too much food," Jenna emphasizes. "This happens over a long period of time. Often, in the years, we've become so used to our bad habits that the problem can go undetected or, more likely, ignored."

RELATED:She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

Step 1: The Nutrition Strategy That Makes the Difference

The foundation of losing love handles starts with smart eating. "You need to be in a calorie deficit to lose fat," Jenna emphasizes. "This means consuming fewer calories than you burn daily." She recommends reducing your daily caloric intake by no more than 500 calories to lose fat at a sustainable pace.

"Definitely don't jump in and reduce your calories to the bare minimum in the hopes of speeding up fat loss," Jenna warns. "This will always result in gaining the weight back very fast. The truth is you're looking at many months and possibly even years, depending on how much fat you need to lose."

The Protein Rule That Protects Your Muscles While Burning Fat

Protein intake is crucial to maintaining muscle while losing fat. "If you're not getting adequate protein in your diet, you can start to lose muscle, especially while in a calorie deficit," Jenna explains. She recommends consuming 0.7-1 gram of protein per kilogram of body weight daily.

Step 2: The Exercise Approach That Really Works

Surprisingly, the most effective exercise isn't what most people expect. "If I had to choose one exercise for all people and all fitness levels, walking is your best exercise to lose fat," Jenna reveals. She notes that "walking for 45 minutes at a steady pace can burn as many calories as a 15-minute HIIT workout."

For optimal results, combine walking with strength training. "Resistance training will help you to tone and build muscle, and the more lean muscle mass you have, the more calories your body will burn at rest. Yes, that's right. At rest, doing nothing."

Start Here: Your Simple 3-Day Workout Plan for Results

For beginners, Jenna recommends "a full body workout three times per week. Two could be shorter HIIT workouts with or without equipment, and one could be lower intensity weights." As you progress, you can advance to more specialized routines.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Step 3: The Missing Link - Sustainable Consistency

"If you can't put the first two steps into practice consistently and make it a lifestyle change rather than seeing it as a challenge, then those steps are pointless," Jenna states firmly. "You don't need to jump in with both feet and make drastic changes overnight. For some, this might work, but for most people, this won't work."

Work With Your Body Type, Not Against It

She highlights working with your unique body type: "We really just need to accept that we all have different body shapes. You can't go comparing your body shape to someone else's. Work with your own body and don't try to shape it the way somebody else is built."

Breaking Through Plateaus

When progress stalls, Jenna shares her proven solution: the refeed day. "After some time being in a calorie deficit, your body will reduce the amount of calories it burns. This is your body's way of going into survival mode," she explains. By strategically increasing carbohydrates for one day, "you're signaling to your body that you are getting enough calories, and there's no need to lower your metabolism."

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Your Blueprint for Success

"Combine the science and a lifestyle change that works for you, meaning something that is sustainable and enjoyable for you long-term," Jenna concludes. The key to success lies in the combination of proper nutrition, strategic exercise, and unwavering consistency. While the journey requires patience, following these science-backed steps will lead to real, lasting results. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

4 Ways I Tightened My Sagging Skin After 50

Alicia_Jones_Healthy_Living10
Alicia Jones Healthy Living/YouTube
Leah Groth
By Leah GrothJul 28, 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
βœ“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.

Do you have loose, sagging skin and don’t know how to firm it up? Alicia Jones is an accredited health expert who specializes in helping women after 50 β€œreclaim great health, increase energy, and lose weight through fun fitness and nutrition strategies.” In one of her viral YouTube videos, she discusses the number one way to firm up sagging skin. β€œCan you actually tighten loose skin? Well, if there's a way, in this video, I'm gonna show you how, and we're gonna do it in a way that I absolutely love by showing you an exact example,” she says in the clip.

Sue, 60, Came to Her Hoping to Firm and Tone Her Body

Alicia uses one of her clients, Sue, as an example. β€œWhen Sue first came to me at 60, she wanted to feel healthy and strong and to firm and tone her body. Sue had always been really active. She played volleyball. She was in a bowling league in the summer. She went boating and hiking, and she was even on a baseball team,” she says.

She Lost Weight Fast and Ended Up with Lots of Loose Skin

Close-up Of A Woman Holding Arm With Excess Fat On Grey BackgroundShutterstock

β€œBut even though she was that active, she got diagnosed with diabetes. So a combination of her new medication and change in nutrition, Sue dropped weight fast, and she was left with a lot of loose skin in her arms and her chest and her stomach, and she really wanted to firm up,” says Alicia. β€œThat's when she came to me, and during our first assessment, I will never forget that she asked me the question that many of you asked me: Can you actually tighten loose skin?”

You Might Be Able to Tighten Loose Skin Without Surgery

Surgery,Nurse,Hand,Taking,Surgical,Instrument,For,Group,Of,Surgeons,AtShutterstock

β€œSo let's get honest about it,” she continues. β€œThere are some ways that you might be able to tighten loose skin if you want to lose some weight, but you're not clinically obese. If you have lost weight suddenly, so there's a lot of weight really fast, or you lost weight through nutrition and through cardio alone, only one of those two ways, or maybe a combination of the two, then you may be able to tighten up loose skin,” she says.

The Secret Tool? Weight Training

Barbel weights in gymShutterstock

She then offers the secret solution to tightening up loose skin. β€œThe power is in weight training. It's by doing weight training,” she says.

You Have to Be Consistent

close up of man holding weight in gymShutterstock

β€œHere's the thing, if you only lift weights every once in a while, or this is a tactic that you said you've been doing, but you haven't been consistent, that's where the issue lies. You've got to be consistent. You have to lift weights for a minimum of 12 weeks, if not longer in order to see those results,” she says.

RELATED:These One-Minute Habits Helped Me Lose 100 Pounds

Sue Firmed Her Arms and Tummy with Weights

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

β€œThat was the exact plan for Sue. She had perfected cardio, but it was time to add a consistent weight training routine in order to firm her arms and tighten her tummy,” she says. β€œOne year later, on a new low dose of medication, she feels confident and excited to wear tank tops that show off her beautiful arms. She's got her body back, and she is so proud, not to mention her strength and her energy, so she feels in control of her body and in control of her health.”

Tip 1: Start Slow

Portrait of a good-looking cheerful middle-aged athletic woman with a dumbbell posing for the cameraShutterstock

Alicia offers a few tips to get β€œfabulous” results. The first? β€œYou've got to start slow. So in order for you to tighten loose skin, it actually is heavier weight training that you would need to do. And no, I promise you won't bulk up,” she says.

Start with Lighter Weights and Slowly Go Heavier

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

β€œBut here's the thing: If you are just starting out, you can't jump right into a heavyweight training routine. You've got to work on adaptation, which means you gotta take it slow and do lighter weights at first. And if you're brand new and just starting out, never fear, you will still get that firming and toning effect to doing lighter weights at first because your body needs to adapt to that. So your body reacts by firming and toning,” she says.

Tip 2: Stick with the Same Workout

β€œTwo, stick with the same workout. All too often, I see women jumping from one workout to the next workout to the next. The thing is, your body needs time to adapt in order to increase lean muscle,” she continues.

RELATED:These Key Habits Helped Me Lose 20 Pounds and Changed My Life

Do the Same Workout But Up the Weights

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

β€œMore importantly, as I mentioned, when you want to tone and firm loose skin, then it is so important to be doing heavier weights. So instead of swapping out your workouts every single day or every few days, find a workout you love and focus on increasing the weight size. That way you are sure to be lifting a little bit heavier each and every time, which firms and tones the body weight,” she suggests.

Tip 3: Create a Consistent Plan

Workout Training Exercise Plan And Daily ScheduleShutterstock

β€œNumber three, create a consistent plan,” she says. β€œYou don't need to commit to every single day of weight training. In fact, I don't recommend that at first, but you do need to focus on getting in the same amount of weight training each and every week.”

Don’t Over Commit

Senior couple exercise stretching resistance band at home, health care and active seniors conceptShutterstock

Also, don't over commit. β€œDon't give yourself five days a week. Just choose a number that you know you can do. If it was the busiest time of your life right now, how many days of the week could you really, honestly, truly, realistically commit to doing? If it's one day, great if it's two even better, but it doesn't really matter. The point is you've got to stay consistent,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Tip 4: Work Your Whole Body

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

β€œPoint number four, you've gotta work out the whole body. So all too often I see women just working that one area that they wanna tone. They only do arm exercises. They only do crunches, hoping to get their abs tight or the skin on their tummy tight or on their arms tight, when in reality, that's not the way to do it,” she says.

You Can’t Spot Reduce

Senior woman stretching, online training in living room. Balancing yoga exercise. Exercising for emotional and spiritual health. Well-being, wellness for retired female. Domestic yoga practiceShutterstock

β€œYou can't spot reduce. In order for you to really firm up and tone, you've got to work the whole body, especially if a part of the reason that you feel that you have loose skin is because you need to lose some weight,” she says.

Whole Body Weight Training Revs Up Metabolism

β€œThis is because whole body weight training revs up your metabolism. You burn fat even at rest throughout your whole body. The more lean muscle you create, the more you're going to be able to create a fat burning system and rev up your metabolic rate. And I promise you will not bulk up,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

The Longer You Have Been Carrying Excess Weight, the Harder It Is To Tighten Loose Skin

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

She also points out that β€œthe longer that you've been carrying excess weight, the harder it is to tighten loose skin. And that's because of the elastin and collagen fibers within the skin,” she says. β€œThey become damaged the longer they've been stretched out. So you'll want to start your weight training as soon as possible. So if you haven't started already, start now.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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βœ“Evidence-Based

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

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

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

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

LISS Cardio

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

Drink Water

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

Take Progress Photos

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

Lift Weights

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

Get Enough Sleep

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

Eat Less Processed Foods

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

Stop Ego Lifting

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

Find Your Maintenence Calories

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

Nutrition & Diet

Coach Reveals the 5 Basics of Weight Loss

Coach Reveals the 5 Basics of Weight Loss
Instagram.com/@rivafitness
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
βœ“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 trying to lose weight? There’s a good chance you are overcomplicated it, according to one expert. Riva Siggins is an online coach who β€œloves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a new post, she breaks down how to keep weight loss simple. β€œThese tips may sound simple but often fat loss is over complicated. Nail the basics and you’ll get results,” she writes.

Eat Lots of Protein

Her first tip has to do with diet. β€œMake protein your best friend,” she writes. β€œNot only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier.” To get enough protein she adds a scoop of protein powder to her oats so she starts the day with 20 grams. β€œUtilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish,” she says.

Prioritize Sleep

Next, get enough rest. β€œStop underestimating how important sleep is. Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder,” she writes.

Lift Weights and Do Cardio

Next, prioritize weight training while utilizing cardio β€œas a tool instead of solely doing cardio,” she explains. β€œWeight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Consume Whole Foods

Next, prioritize whole foods. β€œ200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take It One Day at a Time

Her last tip to simplify weight loss? β€œOne day at a time,” she suggests. β€œIf you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Lose 35 Pounds in 4 Months With These 6 Changes

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
βœ“Evidence-Based

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

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

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

Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally β€œcracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. β€œHow to become unrecognizable in the next 6 months,” she writes across the video. β€œI started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Her first habit has to do with hydration. β€œDrink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Her second habit is two different workouts. β€œ10,000 Steps per day & lifting,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Also, amp up your protein intake. β€œIncrease your protein intake to (30 to 40g per meal),” she suggests. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

No Processed Food or Sugar

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. β€œCut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Her fifth tip is unconventional. β€œWalk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Her last tip is to β€œadd in natural herbs that not only heal your gut but help balance your cortisol,” she writes. β€œWhen I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

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