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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.

This 35-Year-Old Finally Built Muscle After Stopping These 7 Training Mistakes

Transform your physique with science-backed training strategies.

Olivia jarviss

Have you been hitting the gym for years without seeing the results you want? You're not alone. Like many fitness enthusiasts, Olivia Jarvis, nutrition and fitness coach, spent years jumping between workout trends—from Pilates to marathon training—without achieving her desired physique. "I started questioning myself and thinking not only is my body broken, but am I just one of those people who could never really have an athletic physique," she shares.


"I had just kind of accepted that I would always have, say, fluffier arms, and I would never look lean or defined." After discovering key training principles that transformed her body in just six months, she's sharing her insights, backed by scientific research, to help others break through their plateaus.

Mistake: Training on an Empty Stomach

"I can't tell you the difference in the quality of my sessions when I don't train fasted," Olivia explains in her post. She found herself flagging halfway through workouts, especially during intense lower body days. Her solution? Complex carbs before training, like oats or a quick-energy combination of banana, corn cakes, and peanut butter for early morning sessions. This approach aligns with current research on exercise nutrition and muscle preservation.

Mistake: Following Random Workouts

The biggest game-changer was consistency in programming. "If you want your body to change and you want to get stronger and make gains, you need to be following the same program, not just doing random Instagram workouts," Olivia emphasizes.

Dr. Roger Fielding, from Tufts University, supports this approach, adding that "maintaining muscle mass and muscle function is really important for quality of life." Research shows that consistent strength training programs can lead to significant improvements in muscle strength and function.

Mistake: Not Timing Rest Periods

One simple but effective change was timing rest periods between sets. "I never used to actually time my rests," Olivia admits. She now maintains strict rest periods, typically 180 seconds between sets for larger muscle groups. This structured approach to rest allows for proper muscle recovery between sets and optimal strength gains.

Mistake: Rushing Through Sets

"Following the tempo for exercises and stimulating my muscles has really changed my training," Olivia reveals. Dr. Wendy Kohrt, an aging expert at the University of Colorado, adds important context: "It's not about getting big muscles. In fact, most people who do strength training don't see much of a change in muscle size."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Mistake: Doing Too Much Cardio

Contrary to popular belief, Olivia discovered that less cardio was more effective for muscle preservation. This aligns with Dr. Joseph Ciccolo's research at Columbia University, who notes that "regular strength training is associated with lower risk of cardiovascular disease and other chronic diseases." During her transformation, she limited runs to 4-6 kilometers, focusing instead on walking as steady-state cardio to manage hunger levels.

Mistake: Partial Muscle Training

Olivia emphasizes the importance of targeting all muscle groups properly. "We're targeting the glute from all different areas and different points. I feel like I never used to target my upper glute, for example." This comprehensive approach is supported by current exercise science, which recommends training all major muscle groups at least twice per week for optimal results.

Mistake: Training Without Focus

The final piece of the puzzle was mental focus during workouts. "Don't underestimate the power of that mind-to-muscle connection," Olivia advises. This mental engagement during training has been shown to enhance muscle activation and overall workout effectiveness. Dr. Ciccolo's research further suggests that strength training can have significant mental health benefits, potentially "helping to lower certain hormones in the body associated with stress and depression."

RELATED:This Grandmother Lost 200 Pounds in 23 Months by Walking Just 2 Blocks a Day

How to Start Your Strength Training Journey

For those inspired to begin their strength training journey, experts recommend starting gradually. "Start slowly and build up very gradually," advises Dr. Kohrt. If possible, consider working with a qualified trainer initially. "People naturally learn to walk as part of growing up. But you don't necessarily learn how to lift weights," explains Dr. Ciccolo.

For those looking to break through their fitness plateaus, Olivia's transformation story, combined with scientific research, offers a blueprint for success. By implementing these strategic changes and maintaining consistency, you can work toward achieving your strength and fitness goals—regardless of your starting point or past struggles. Remember to consult with healthcare providers before starting any new exercise routine, especially if you're new to strength training. And if you enjoyed this article, take advantage of these31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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Evidence-Based

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

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

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

Have you been hitting the gym for years without seeing the results you want? You're not alone. Like many fitness enthusiasts, Olivia Jarvis, nutrition and fitness coach, spent years jumping between workout trends—from Pilates to marathon training—without achieving her desired physique. "I started questioning myself and thinking not only is my body broken, but am I just one of those people who could never really have an athletic physique," she shares.


"I had just kind of accepted that I would always have, say, fluffier arms, and I would never look lean or defined." After discovering key training principles that transformed her body in just six months, she's sharing her insights, backed by scientific research, to help others break through their plateaus.

Mistake: Training on an Empty Stomach

"I can't tell you the difference in the quality of my sessions when I don't train fasted," Olivia explains in her post. She found herself flagging halfway through workouts, especially during intense lower body days. Her solution? Complex carbs before training, like oats or a quick-energy combination of banana, corn cakes, and peanut butter for early morning sessions. This approach aligns with current research on exercise nutrition and muscle preservation.

Mistake: Following Random Workouts

The biggest game-changer was consistency in programming. "If you want your body to change and you want to get stronger and make gains, you need to be following the same program, not just doing random Instagram workouts," Olivia emphasizes.

Dr. Roger Fielding, from Tufts University, supports this approach, adding that "maintaining muscle mass and muscle function is really important for quality of life." Research shows that consistent strength training programs can lead to significant improvements in muscle strength and function.

Mistake: Not Timing Rest Periods

One simple but effective change was timing rest periods between sets. "I never used to actually time my rests," Olivia admits. She now maintains strict rest periods, typically 180 seconds between sets for larger muscle groups. This structured approach to rest allows for proper muscle recovery between sets and optimal strength gains.

Mistake: Rushing Through Sets

"Following the tempo for exercises and stimulating my muscles has really changed my training," Olivia reveals. Dr. Wendy Kohrt, an aging expert at the University of Colorado, adds important context: "It's not about getting big muscles. In fact, most people who do strength training don't see much of a change in muscle size."

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Mistake: Doing Too Much Cardio

Contrary to popular belief, Olivia discovered that less cardio was more effective for muscle preservation. This aligns with Dr. Joseph Ciccolo's research at Columbia University, who notes that "regular strength training is associated with lower risk of cardiovascular disease and other chronic diseases." During her transformation, she limited runs to 4-6 kilometers, focusing instead on walking as steady-state cardio to manage hunger levels.

Mistake: Partial Muscle Training

Olivia emphasizes the importance of targeting all muscle groups properly. "We're targeting the glute from all different areas and different points. I feel like I never used to target my upper glute, for example." This comprehensive approach is supported by current exercise science, which recommends training all major muscle groups at least twice per week for optimal results.

Mistake: Training Without Focus

The final piece of the puzzle was mental focus during workouts. "Don't underestimate the power of that mind-to-muscle connection," Olivia advises. This mental engagement during training has been shown to enhance muscle activation and overall workout effectiveness. Dr. Ciccolo's research further suggests that strength training can have significant mental health benefits, potentially "helping to lower certain hormones in the body associated with stress and depression."

RELATED:This Grandmother Lost 200 Pounds in 23 Months by Walking Just 2 Blocks a Day

How to Start Your Strength Training Journey

For those inspired to begin their strength training journey, experts recommend starting gradually. "Start slowly and build up very gradually," advises Dr. Kohrt. If possible, consider working with a qualified trainer initially. "People naturally learn to walk as part of growing up. But you don't necessarily learn how to lift weights," explains Dr. Ciccolo.

For those looking to break through their fitness plateaus, Olivia's transformation story, combined with scientific research, offers a blueprint for success. By implementing these strategic changes and maintaining consistency, you can work toward achieving your strength and fitness goals—regardless of your starting point or past struggles. Remember to consult with healthcare providers before starting any new exercise routine, especially if you're new to strength training. And if you enjoyed this article, take advantage of these31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

James Marsden
Copyright James Marsden/YouTube
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.

Most of us know the crushing feeling of looking in the mirror and not recognizing the person staring back. James Marsden was there too, carrying an extra 50 pounds that represented more than just weight—it was physical proof of his mental struggles. "Those extra 50 pounds were not just fat, it was proof of how lazy, useless and depressed I truly was," James admits in his post. As a weight loss coach who now helps busy office workers transform their bodies without upending their lives, James has guided over 300 clients to sustainable results through practical nutrition, mindset shifts, and habit change. His journey revealed that the real battle isn't fought in the gym but in your head. Keep reading to discover the seven basic mistakes that were holding James back—fixing them might be exactly what you need to finally see results, too.

Your mind gives up too soon

Your brain is constantly trying to protect you from discomfort, even when that discomfort leads to growth. James discovered this when working out with a friend who pushed him beyond what he thought was his limit. "I was about to put the weights down when he just said, one more rep. So I pushed another rep, then he said one more again," James recalls. "Five more reps beyond what I thought was my limit. It hit me like a ton of bricks." Your body is capable of so much more than your mind allows. The real transformation happens when you push past these mental barriers. As James learned, "Progressive overload isn't just waffle. It's the only way that your body changes."

You think in all-or-nothing terms

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.​1. High-Fat FoodsShutterstock

We've all been there—one slice of pizza turns into "might as well eat the whole thing because my diet is already ruined." This all-or-nothing thinking sabotaged James for months. "I remember sitting in my car outside of a fast food place with an empty bag, feeling worthless, like shit on my shoe. I was about to give up completely because I'd failed," James says. The breakthrough came when he did the math and realized that one meal represents just 5% of his weekly nutrition. One bad choice can't undo all your progress unless you let it. As James puts it, "When you mess up, just make the next meal good. This simple mindset shift is why I never fully quit again."

You worry too much about what others think

Tired young man feel pain eyestrain holding glasses rubbing dry irritated eyes fatigued from computer work, stressed man suffer from headache bad vision sight problem sit at home table using laptopShutterstock

That paralyzing fear that everyone is judging your every move at the gym? It's all in your head. James spent three months avoiding unfamiliar equipment because he was terrified of looking stupid. "I'd walk around pretending that I knew what I was doing, terrified everyone was judging me," James admits. But when he finally tried something new, he realized, "Nobody gives a damn. Everyone was completely focused on their own workout." The reality is that people are too wrapped up in their own fitness journeys to notice yours. As James learned, "Don't let your fear of judgment rob you of your results."

You don't track your progress

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

For months, James thought he was eating right but couldn't understand why nothing changed. "The first three months of my journey, I saw no results. I actually got a lot bigger," James says. "I thought I was eating right, but I couldn't understand why the scales wasn't moving." Everything changed when he started tracking. "My breakthrough came when I started to track everything. My calories, my protein, my weight at the gym," James explains. He discovered he was consuming nowhere near enough protein. Your memory and perception will constantly lie to you about what you ate and how hard you worked. As James puts it, "What gets measured gets managed. If you're not tracking, you're just guessing."

You rely too much on the scale

Woman (only feet to be seen) standing on bathroom scale measuring her weight controlling her dieting resultsShutterstock

Motivation will inevitably die at some point. James hit this wall four months in, when the scale hadn't moved for weeks. "I felt exhausted. Started to wonder, was it even worth it?" James recalls. That negative inner voice got louder: "Look at yourself. Still fat. This isn't working. Just quit like you always do." He almost listened until he compared current photos to his before pictures. "The scale might not have moved, but my body had changed. My shoulders were way more defined. My waist was smaller," James says. These visual proofs silenced that lying voice in his head. "Take pictures from day one. Even if you hate how you look," James advises. "When motivation does die, and it will, those photos become your fuel."

You focus too much on cardio, not enough on nutrition

Sporty man training on walking treadmill at home, closeup​Effortless NEAT BoostShutterstock

Endless cardio sessions might make you feel virtuous, but they won't transform your body if your nutrition is off. "I was killing myself on the treadmill while ignoring what's on your plate," James admits. "Every day, 45 minute grueling cardio sessions, thinking I was burning fat, that I'd be so tired at the end of it that I'd need more food." When he finally tracked his nutrition and increased his protein intake from 50 to 150 grams daily while training less, his body transformed. "You cannot outrun a bad diet," James emphasizes. "One hour of intense cardio burns 500 calories, which is just one large muffin. But protein, it builds muscle, burns fat, and it's a 24-7 advocate for your body." Your diet determines 80% of your results; the gym handles the remaining 20%.

You blame your genetics

Woman, beaker or scientist in laboratory for science innovation, life expectancy or antiaging medicine. Futuristic, medical or healthcare biologist with chemistry liquid in research or examination​Hidden Sign #4: Abnormal Lab ResultsShutterstock

Blaming genetics is the ultimate cop-out that removes all responsibility. "It was my genetics. This was my favourite excuse," James confesses. "I would tell myself this week in, week out, just so I didn't have to feel responsible, so I didn't have to have the problem and deal with it." Your brain creates convenient stories to protect your habits and keep you comfortable. As James realized, "Your brain will create stories to protect your habits." The solution? Find one person who has achieved what you want and immerse yourself in their content and mindset. Their beliefs will gradually become yours. James learned that "Most weight loss isn't about your body. It's about reprogramming your mind."

You give up when progress slows down

Man,Eating,Chocolate,Chips,Muffin,sad,worried,diet,breakfastShutterstock

Transformation doesn't occur on a perfect upward trajectory. "Four months in, I was there. The scale hadn't moved in weeks," James remembers. That's exactly when most people quit, just before breakthrough results appear. James discovered that plateaus are normal parts of the journey, not signs that you're failing. Looking back at his before pictures during these tough times provided the perspective he needed to keep going. "When motivation does die, and it will, those photos become your fuel," James emphasizes. Every time you choose to persist when you'd rather quit, you're not just changing your body—you're rebuilding your mental resilience.

You expect fast results

Person walking to Freedom Concept​Here’s How Many Calories You Can Burn WalkingShutterstock

Weight loss takes time, and James had to learn patience. "I thought I was eating right, but I couldn't understand why the scales wasn't moving," he says. Society conditions us to expect immediate results, but real transformation happens gradually. James discovered that consistent small actions compound over time, creating lasting change. Rather than looking for dramatic weekly losses, he learned to appreciate subtle improvements in energy, strength, and how his clothes fit. The 50 pounds didn't disappear overnight—they melted away through consistent application of these lessons. Sustainable weight loss isn't about quick fixes; it's about building habits that last.

You try to do it all alone

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainer​Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)Shutterstock

James's breakthrough moment came when a friend pushed him past his limits in the gym. "After my usual pathetic effort, I was about to put the weights down when he just said, one more rep," James recalls. That outside perspective revealed how much more he was capable of. Many of us try to tackle weight loss in isolation, either from embarrassment or believing we should be able to figure it out ourselves. But having support—whether a friend, coach, or community—provides accountability, perspective, and encouragement when motivation wanes. James learned that the right support system doesn't just make the journey easier; it makes success more likely.

You forget the mental game matters most

Happy,Fitness,People,couple,Beach,,Sunset,Muscles,ocean,sea,sun,celebrateShutterstock

At its core, James's transformation wasn't about diets or workout plans—it was about changing his relationship with himself. "Your brain made you overweight. You cannot trust it," he realized. All seven mistakes share a common thread: the battle happens in your mind before it happens in your body. "Most weight loss isn't about your body. It's about reprogramming your mind," James emphasizes. When you address the mental patterns that created your current reality, physical transformation follows naturally. That's how James lost 50 pounds, and that's the blueprint he now shares with his clients—proof that sustainable change starts from within. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Martin Balcaitis
Copyright Martin Balcaitis

If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.​Understanding True Protein ContentShutterstock

Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

Man eats, eating​What To Do InsteadShutterstock

Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

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

The Workout Strategy

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

Within gym with modern fitness equipment for fitness events and more. Modern of gym interior with equipment. Sports equipment in the gym.Shutterstock

Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

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Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

Social media and digital online concept, man using smart phone with Social media. The concept of living on vacation and playing social media. Social Distancing ,Working From Home concept.Shutterstock

For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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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.

Laurence Codd, the star of the Fit and 50 YouTube channel, is a living example of how you can get fit and build muscle at any age. After starting his fitness journey in his mid-40s, Laurence transformed his body and now shares his journey with the world. He not only shared a video explaining his transformation, but he also spoke with Physique Coach Scott Tousignant on the Lose Fat Get Jacked YouTube channel. In both videos, he details his journey from being overweight in his 30s to getting ripped and staying lean in his 50s. Here is how Laurence says he got fit slim and how he stays lean with a balanced approach to fitness and nutrition.


How Laurence Started His Transformation

Laurence’s fitness journey began when he was overweight in his 30s and felt like life was passing him by. As he entered his mid-40s, he found motivation from his son and started going to the gym. It took him two years to get shredded for the first time. Reflecting on that moment, he said:

“The motivation to start training was much deeper than the story I've told in the past... I needed more time. The only way to accomplish this was to get into the best shape possible to live a longer and healthier life.”

Focusing on Balanced Nutrition

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden tableShutterstock

Laurence’s approach to dieting changed over the years. In the beginning, he followed a very unbalanced diet, which led to inconsistent results. Now, he focuses on balanced eating without extremes.

“I would try and make it all up the next day fasting as long as possible,” he says, referring to his earlier days. “Balanced dieting is the best thing I've ever learned... If you overeat one day, you don't have to reduce all those calories the next day. You can spread the reduction out over the next week.”

This flexibility helps him stay lean without the stress of extreme bulking or cutting phases.

Managing Calories and Staying Lean

Happy senior man having fun cooking at home - Elderly person preparing health lunch in modern kitchen - Retired lifestyle time and food nutrition conceptShutterstock

Laurence emphasizes the importance of maintaining a healthy calorie balance. He believes in making small, manageable adjustments to achieve weight loss while maintaining muscle.

“I lost eight pounds really—eight and a half pounds over eight months,” Laurence explains. “It wasn’t a lot of weight to lose, but I started at maintenance and only had to cut 100 calories a day.”

He stresses that it's important not to go overboard with cutting calories too quickly, especially as you age. For him, slow, steady progress is the key.

“I didn’t have to cut many calories to lose that weight. It was more about staying consistent,” he says.

RELATED:I Eat Rice Every Day and Lose Weight with My Surprising Carb Trick

Building Muscle Without Gaining Excess Weight

A fit asian man does a set of lying dumbbell tricep extensions. Working out Triceps and arms at the gym.Shutterstock

Laurence Codd attributes much of his success to weight training. He explains his strategy of carefully managing his weight during bulking phases: “I didn’t want to get too fluffy to be shirtless on the internet,” Laurence says with a laugh. “I can move my weight at will. If I decide I want to gain five pounds, I can. If I want to lose five pounds, I can.”

This approach allows him to avoid long, grueling cutting phases that are difficult to maintain and can be mentally draining.

Importance of Consistency Over Time

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

A big part of Laurence’s success comes from staying consistent with his training and nutrition. He encourages others not to go too hard too quickly but to build up their fitness gradually.

“You can definitely push yourself too hard and too far,” Laurence warns. “A lot of people start at 110%, and they don’t realize that you’ve got to start at maybe 50% and work your way up.”

By gradually increasing the intensity of his workouts, Laurence has been able to stay injury-free and continue progressing in his 50s.

The Role of Sleep and Recovery

Top view of single handsome grey-haired middle aged man wearing pajamas peacefully sleeping alone in bed at night at home, empty pillow and free space next to himShutterstock

Laurence also emphasizes the importance of recovery, especially as you get older. He mentions that he struggled with sleep during his cut phase but recognizes that maintaining good sleep habits is crucial for overall well-being and performance.

“I had some trouble with insomnia... Is that because I got a lot going on in my world right now, or is it because I’m so lean? It’s hard to say, but sleep is essential,” he notes.

RELATED:15 Quick And Easy Protein-Rich Breakfasts That Are Dietitian Approved

Final Thoughts on Staying Lean After 50

Photo of excited cheerful granddad toothy smile hands hold lift dumbbells isolated on yellow color backgroundShutterstock

For Laurence, the key to staying lean after 50 is balance—balance in nutrition, fitness, and life. His message is clear: you don’t need to go to extremes to achieve your fitness goals. By managing calories, maintaining a consistent workout routine, and staying flexible with your diet, you can stay lean and build muscle even in your 50s and beyond.

“It's way easier when you get lean and stay lean year-round. Your body doesn't rebel against you,” Laurence concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Liz_Hilliard_5844
Liz Hilliard
FACT CHECKED BY Christopher Roback
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Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.


Liz Used to Rely on Traditional Workouts

Liz HilliardLiz Hilliard

Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

She Discovered Pilates at Age 48

Liz HilliardLiz Hilliard

“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."

Fusing Strength Training with Pilates Was a Game-Changer

Liz HilliardLiz Hilliard

"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.

"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."

She Shaved Inches Off Her Waistline

Slim young woman measuring her thin waist with a tape measure, close upShutterstock

Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.

She Works Out 4 to 5 Times a Week

Liz HilliardLiz Hilliard

What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.

RELATED: This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things

Get Your Steps In

Liz HilliardLiz Hilliard

Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.

Strength Train Four Times a Week

Liz HilliardLiz Hilliard

Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.

It’s Never Too Late to Get in Shape

Liz HilliardLiz Hilliard

What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.

Make Exercise Social

Liz HilliardLiz Hilliard

She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Try the Hilliard Studio Method at Home

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She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

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“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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Evidence-Based

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

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

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

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

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Evidence-Based

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

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

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

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster