Want to lose weight? Fitness coach reveals 8 workout tips that deliver results

Losing weight requires more than simply showing up at the gym. Fitness coach Devin Physique says small changes to your workouts, recovery and nutrition can make a significant difference over time.

In a recent Instagram post, the coach shared eight strategies he says have helped clients lose between 20 and 100 pounds. While individual results vary, many of the tips align with established fitness principles, such as progressive overload, adequate recovery and sufficient protein intake.

1. Walk on an incline treadmill

Instead of walking on a flat treadmill, Devin recommends using an incline of 11 or 12 at a speed of 3 to 3.5 mph for about 30 minutes, four to five days a week.

He says this low-impact workout can increase calorie burn while being easier on the joints than high-intensity cardio.

2. Rest longer between sets

Many gym-goers rest only 30 to 45 seconds between exercises.

According to Devin, extending rest periods to around 90 seconds allows muscles and the nervous system to recover better, helping you lift heavier weights and improve performance.

3. Start with your heaviest set

Rather than gradually increasing weight throughout an exercise, Devin suggests performing your heaviest working set first while your muscles are fresh, then reducing the weight for later sets.

This approach may help increase total training volume and strength.

4. Track every workout

Recording the weight, repetitions and sets for each exercise makes it easier to monitor progress.

The coach recommends aiming to improve each workout by adding one repetition or slightly increasing the weight whenever possible.

5. Train three to four days a week

Instead of exercising six days a week, beginners may benefit from training three to four times weekly with rest days in between.

A simple split could include:

• Day 1: Upper body
• Day 2: Lower body
• Day 3: Full body
• Day 4: Optional push or pull workout

6. Eat protein before training

Devin recommends consuming about 30 grams of protein roughly one hour before lifting weights.

One suggested option is whey protein combined with Greek yoghurt and half a banana to support muscle recovery and performance.

7. Squeeze the target muscle during each repetition

Rather than simply moving the weight, consciously contracting the working muscle at the peak of each repetition can increase time under tension.

For example, pause briefly at the top of a biceps curl or focus on squeezing your back during a lat pulldown.

8. Wear a weighted vest while walking

Adding a weighted vest to daily walks can increase workout intensity without requiring extra gym sessions.

However, beginners should start with a lighter weight than the 20-pound vest suggested by the coach to avoid unnecessary strain on the joints.

Consistency matters most

While these strategies may improve workout quality, experts generally agree that long-term weight loss depends on maintaining a calorie deficit, eating a balanced diet, exercising regularly and following a routine that can be sustained over time.