Bodybuilder Erin Stern isn’t short on proven strategies for dropping weight. On July 9, 2025, she detailed eight simple swaps you can make today to help you lose belly fat for summer.
“In today’s video, we’re going to talk about easy swaps that you can make, starting today, that will help you get on track to lose that belly fat.”
Stern isn’t just your regular fitness influencer; she’s a competitive bodybuilder who reached the top of her field. In 2010 and 2012, she claimed the Figure Olympia crown, proving she could win back the title. She has also dabbled in the Bikini category, but as of late, her primary focus has been spreading fitness wisdom to her massive fan base on YouTube.
Burn Belly Fat Faster With 2x Figure Olympia Erin Stern’s 8 Simple Swaps
Find the swaps featured in her YouTube video below:
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- Swap Steady State Cardio to High-Intensity Low-Impact Training
- Swap Isolation Movements for Compound Movements
- Swap Warm-Ups for Inefficient Exercises
- Swap Long Sitting Sessions With Movement Breaks
- Swap Carb-Only Snacks With Protein-Packed Snacks
- Swap Late-Day Caffeine for Better Sleep Hygiene
- Swap Doom-Scrolling With Mindful Downtime
- Swap Carbs for Fats to Combat Insulin Resistance
Swap Steady-State Cardio to High-Intensity Low-Impact Training
Stern’s first swap is replacing steady-state cardio with high-intensity low-impact training. Some examples she brought up were the assault bike, stair climber, running, and aqua sprints.
“Why high-intensity, low-impact training? This is a form of HIIT, and this is where you are actually putting less stress on your joints.
So instead of going to the track and doing some sprints, we are going to choose exercises like the rower, assault bike, stair climber, running some heels or even aqua sprints. Doing this, you’re going to boost metabolism for up to 24-48 hours post-exercise.”
Swap Isolation Movements for Compound Movements
Her next tip was to try switching out isolation movements during resistance training with compound movements, which will increase your calorie burn.
“If you’re looking for more calorie burn, more bang for the buck in the gym, we want to swap a lot of these out for compound movements.
For example, instead of doing your triceps kickbacks, you might do a push-up or a closed-grip push-up. This is going to involve more muscles and burn more calories over time.”
Swap Warm-Ups for Inefficient Exercises
Next, she said to ditch your warm-up and try inefficient exercises like kettlebell swings to burn extra calories.
“You’re going to make sure you’re pretty warm before you do this, but our inefficient exercises like our burpees, kettlebell swings, even some sled pushes, these are going to burn an inordinate amount of calories.”
Swap Long Sitting Sessions With Movement Breaks
Take activity breaks if you live a sedentary lifestyle or have to work a desk job.
“If you have a desk job like me, if you sit all day, make sure you set a timer to get some steps throughout the day. This is relatively easy to do, so if you work in an office, take 5-10 minutes, get up, walk around, go outside, if there’s a stairwell, for example, take the stairs for a few minutes.”
Swap Carb-Only Snacks With Protein-Packed Snacks
Instead of opting for just an apple, Stern said to combine protein with carbohydrates to stay fuller longer.
“Always add protein to it. Think protein. Protein is the building block of muscle, and protein improves satiety, so it’s going to keep you feeling fuller longer. It’s also going to prevent that blood sugar spike and subsequent drop 30-60 minutes after. So if you ever have that apple and 30 minutes later you’re ravenous, this is why.”
Swap Late-Day Caffeine for Better Sleep Hygiene
By avoiding caffeine late in the day, Stern explains that you set yourself up for quality sleep and thus better recovery and progress.
“A lot of us are over-caffeinated, and when we’re tired, we are reaching for caffeine, especially later in the day, that 2 p.m. slump. Instead, let’s cut out that caffeine and prioritize sleep.”
“Swapping that out for better sleep, developing some sleep hygiene, that is going to be important. This includes shutting off the electronics, switching from overhead lighting to desk lighting or lamps.”
Swap Doom-Scrolling With Mindful Downtime
She shared that active recovery or activities like stretching push you toward your physique goals more than mindless scrolling on social media:
“You’re on Instagram or Facebook reels, and you’re just scrolling, scrolling, scrolling, and what this does over time is numb you but the algorithm is set up in such a way that it’s going to agitate you, it’s going to upset you, you’re going to see things you don’t want to see and this is going to enrage you and essentially cause an addiction. It’s definitely a dopamine spike that we get,” shares Stern.
Swap Carbs for Fats to Combat Insulin Resistance
Lastly, she advised swapping out carb-rich foods for healthy fats, which can help with insulin resistance.
“Drop those carbs a little bit and bump up those fats a little bit,” she shared. “Getting more healthy fats, that’s going to help with coping with this insulin resistance.”
Erin Stern knows how to help anyone achieve a physique transformation. Fat loss plays a huge role in body composition, but so do specific exercises. She recently broke down how to sculpt a better v-taper with her top three movements.
From diet, training, to navigating daily life, Stern shows how it’s possible to build a dream physique. She believes these eight swaps, coupled with discipline and consistency, can produce results.
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