{"id":938235,"date":"2026-07-16T06:06:24","date_gmt":"2026-07-16T06:06:24","guid":{"rendered":"https:\/\/www.europesays.com\/us\/938235\/"},"modified":"2026-07-16T06:06:24","modified_gmt":"2026-07-16T06:06:24","slug":"football-icon-emma-hayes-49-lost-30lbs-by-prioritising-strength-heres-the-full-body-workout-she-used","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/938235\/","title":{"rendered":"Football icon Emma Hayes, 49, lost 30lbs by prioritising strength \u2013 here’s the full-body workout she used"},"content":{"rendered":"

Legendary football manager Emma Hayes has been busy with a personal transformation recently. The 49-year-old took to Instagram<\/a> yesterday to reveal she had lost 30lbs, built stronger \u2018muscles and bones\u2019, and \u2018lost 6 inches off the waist\u2019 \u2013 all within six months.<\/p>\n

\u2018Starting this journey at the beginning of the year, I did not know where I would land six months in,\u2019 she wrote. \u2018Nor did I know if I could do it. 30lbs lighter, muscles and bones are stronger. 6 inches off the waist. Brain fog is diminishing, I\u2019m feeling fitter and younger. And my 50s will be my best decade yet. I post this to inspire. Next goal: Christmas. It takes time to change things. I never said it was easy and most of the time I don\u2019t want to do it. Today I am absolutely celebrating small wins. Lastly, no judgements as I know it\u2019s tough.\u2019 <\/p>\n

She credited Formed London<\/a>, a private coaching studio in Southgate, London, which offers strength training<\/a> programmes designed to achieve \u2018fat loss for busy professionals\u2019. <\/p>\n

In a separate post<\/a>, Emma explained how the effects of perimenopause<\/a> had influenced her fat loss experience. While studies<\/a> show strength training can be hugely beneficial for weight loss since it builds muscle<\/a> and boosts your resting metabolic rate (the amount of calories you burn at rest \u2013 one study<\/a> showed weight training boosted it by an average of ~96 kcal\/day), fluctuating hormone levels in this life phase can make it harder. Weight training is therefore even more important. Emma said: \u2018As our oestrogen levels decline, our bodies go through some big changes that can feel a bit daunting. Trust me, I feel it daily.\u2019 She went on to share four big learnings: <\/p>\n

    \n
  1. \u2018With decreased oestrogen, our metabolism can slow down. It\u2019s like our body is saying, \u201cLet\u2019s take it easy!\u201d But we can give it a little boost.\u2019<\/li>\n
  2. \u2018Think of your body kindly. Say good things to yourself, you are your thoughts so keep focusing on the positive ones.\u2019<\/li>\n
  3. \u2018Strength training isn\u2019t just for bodybuilders! Lifting weights helps maintain muscle mass and supports metabolism. Plus, it\u2019s a great way to release those feel-good endorphins.\u2019<\/li>\n
  4. \u2018I don\u2019t have all the answers, and I\u2019m still figuring things out too! But every day is a step closer to my best self. Let\u2019s celebrate the progress, one squat at a time!\u2019<\/li>\n<\/ol>\n

    Below, try Emma\u2019s full-body workout, as shared by Emma and Formed London.<\/p>\n

    A quick caveat: sustainable weight loss isn\u2019t driven by exercise or nutrition alone. Movement helps preserve muscle, support metabolic health and improve how your body uses energy, but what you eat still matters. The most effective approach combines smart training with nourishing, realistic nutrition habits you can maintain long term.<\/p>\n

    Emma Hayes’ full-body strength training workout<\/p>\n

    How to do it: <\/strong>Perform each exercise for 10-12 reps, rest for 60-90 secs, and repeat for two-three rounds before moving on to the next move. Choose a weight that makes the final few reps feel challenging without compromising your technique.<\/p>\n

    1.Step-ups \"Image<\/p>\n