'The Skinny Confidential' founder Lauryn Bosstick said strength training changed her life, with 4 keys for building muscle and burning fat

• Lauryn Bosstick said strength training transformed her body and life after years of gym frustration.
• She struggled to lose weight after her first child, but she started lifting weights and lost weight.
• Bosstick swears by heavy weights with mobility and stability training for long-term health and fitness.

About six years ago, Lauryn Bosstick was trying everything to improve her health, and nothing seemed to work.

Bosstick, the founder of "The Skinny Confidential," a wellness and beauty brand, said she gained 60 pounds after having her first child and struggled to lose the weight.

"I was so frustrated. I was showing up every day at the gym, and the scale was not moving, and my pants were still tight," she told Business Insider. "I was fed up, and I thought, 'You know what? I'm just going to try weightlifting."

Strength training changed her life, Bosstick said, transforming her body and her health while also boosting her mood and energy. She swears by lifting heavy weights for the best results.

In an interview promoting her partnership with fitness company Pvolve on a new training bundle of equipment and workouts, Bosstick shared four key principles of her fitness routine for burning fat, building muscle, and improving long-term health.

Build muscle with heavy weights

Bosstick said that too many women fall for the myth that heavy weights will make them look like hulking pro bodybuilders.

"Women think that they're going to bulk up from heavy lifting. And I'm living, breathing proof that it is the exact opposite," she said.

Bosstick said it helped her lose weight and improve her body composition — the ratio of muscle mass to fat tissue — by building lean muscle while burning fat.

To build muscle, you need to challenge your body with increasingly heavy weights over time, a principle called progressive overload.

Aim for consistency

Bosstick said she tries to remain dedicated even when her schedule is packed.

"It's a non-negotiable to work out, even when I'm traveling," she said.

For instance, while her typical workout is an hour in the gym, she relies on shorter workouts on the go with limited equipment. Every minute counts when you do a little every day.

"Some people might only have 15 minutes, and that's OK. To me, it's about just getting those little wins in day after day and chipping away," Bosstick said.

Walk for a healthy metabolism

For a lean physique, building muscle is only part of the equation. Bosstick said a key part of her routine is daily walks, often while multitasking.

"I try to get my steps in while I'm on conference calls. I'm spending time with my kids, and we're taking a walk," she said. "I have to be very intentional, and I can't just walk for 10,000 steps without getting something done."

To burn body fat, you need to be in a calorie deficit, burning off more calories with activity than you eat.

Walking is one activity that helps your body burn more energy and counts as light cardio, supporting a healthy heart without putting too much strain on your body.

Train for longevity

Bosstick said her workout routine also prioritizes her long-term health by focusing on fitness elements linked to healthy aging.

"Longevity is incredibly important to me. I think the mobility and the stability are just as important as the strength," Bosstick said.

For instance, she combines movements like dumbbell bicep curls with lower body work using a Pvolve exercise ball to strengthen her hips and inner thighs.

Mobility and stability training help strengthen core muscles and protect joints, preventing injury and strain. That's crucial as we get older.

Bosstick said she loves barbell squats in particular: they strengthen the whole body while also building stability and mobility, all at once, for durable, long-lasting health.

"Strength, mobility, and stability — I get all three, and that is a magic concoction," she said.

The post 'The Skinny Confidential' founder Lauryn Bosstick said strength training changed her life, with 4 keys for building muscle and burning fat appeared first on Business Insider