Thank you for all your comments and questions! I've tried responding to as many as I could. If you need personalized help or have more specific questions, I invite you to join my free community at strongateveryage.com There, you can interact with me and receive guidance from my team of Registered Dietitians as well!
1. Drink more water and consume water rich food 2. Consume protein according to your weight and other vitamins 3. Focus on full body workouts 4. High intensity short cardio workouts and high strength low rep weight training and more rounds for faster muscle growth and better mind body coordination Thanks for sharing these tips!
@@lisag18people who say this simply dont want to try. someone with an iq of 120 can benefit from exercise just the same as someone with down syndrome. someone with an amputated leg can benefit just the same as someone with all their limbs. someone with cancer can benefit just the same as someone in perfect health. there is no such thing as exercise and a good diet NOT benefitting you.
As a 47 year old personal trainer I absolutely agree with every tip you've provided. I love how you educate based on real information, pushing through the noisy BS! No one wants to hear that the muscle and strength loss combined with fat gain they are seeing as they get older is not just due to "aging". If youre aged over 40 your body and health is in your control, you are not a victim to aging.
I have been watching and recommending your content for about 5 years. How you look is how I would like to look. My only 'complaint' is that you know SO much and include SO much valuable information, that I get a bit over stimulated. I feel like I process slower than you speak. I am thinking maybe I should read your content rather than listen. I know you offer online coaching but I have a trainer. I want you to know that as a woman, offering this really high quality content is having a ripple effect that goes beyond resistance training and body recomp, you are a role model, sorry but your are, you doing it better than the men! I Iove your little Bishon cutie pies too!
I feel the same way -- it's like "speed eating!" LOL... I'd love to watch the video then read to review the info. It's sort of cramming for an exam (which has proven to have effects that only last for about a day or so) instead of really building in the knowledge over a longer span of time. Also, agreed that the ripple effect goes beyond resistance training!
Yes, there is a lot of information coming quickly! Try going into your settings and lowering the playback speed. It may seem strange to have everything slow down, but it might help!
You can definitely slow down the video by clicking the gear icon or I do have written versions available as well! Here is the link to this video: redefiningstrength.com/how-to-increase-metabolism-at-any-age-6-tips/
I slowed it down to 0.75 I usually use the fast button because people talk alot with filler words. So I speed it up to miss it. This is the complete opposite so much value. I need to rewatch to take notes to implement. 😂🎉❤
I’m almost 64. I’m 240 and stay at 12-14% bodyfat and have to work diligently to keep from going lower because it’s not healthy for prolonged periods. I’ve been training 45 years and my lifestyle keeps my metabolism revving high. Digestive enzymes with 4600 mg per day of potassium (RDA) and 1000 mg of magnesium at bedtime is necessary at an advanced age for many body processes and blood pressure control. That sodium bloat will disappear when you get your RDA of potassium.
That's quite impressive. To be that weight at that age at that BF percentage, you are an inspiration. Your pic does not look like that of a 64 year old man lol. Unless you're saying your 6'4" and even then, that's really impressive.
This was a great video!❤ As someone nearing retirement age, I was struggling to lose my belly after a slipped disc left me flabby and out of shape. Doc visits weren't helping so I decided to strengthen my hips, belly, and butt. I've been consistently working out 6 days per week but not losing weight. I increased my protein with post workout protein shakes including berries and spinach. I also eat more protein each meal and reduced rice/bread portions. Finally, I incorporated an hour of easy cycling in the morning. It is working!
I especially appreciate the emphasis on building muscle through strength training. It's essential to maintain muscle mass as we age, as it directly impacts our metabolic rate. Incorporating resistance exercises into my routine is now a top priority.💜
As usual, really well-thought-out and well-balanced advice, beautifully summarized. At this point in my life - 76 years old and still training - I've had some opportunity to not just look into but to live out the effects of just aging versus lifestyle choices (always keeping in mind the role of genetics, of course; you can't control everything). And my observation so far: no doubt inevitable metabolic slowdown counts for something - I benefit from a bit more recovery time, I seem to notice - but compared to sheer persistence in regular training and attention to diet, it's really pretty minor. Ballpark guess: metabolic slowdown 3-5%, lifestyle choices 95-97% (again, abstracting from genetic factors). That's from a mid-septuagenarian point of view , of course:, maybe when I'm 86 the story will be different. I can wait. Cheers.
@@extraincomesuz Same here: I find regular mobility/flexibility/balance work really supplements the cardio and lifting, and reduces soreness. For me it'sTai Chi, same effect near as I can tell..
At about 65 men and women do see a loss in metabolism that isn't related to muscle loss. I don't think there is a good explanation for it. However, the loss is about 65 calories per day, which isn't that great. When I hear older women complain about "metabolic slowdown" and having to eat progressively less and less I do wonder if they are doing weight training.
I hired a personal trainer after my last shoulder surgery, a replacement this time, and a lot stimulated by your videos and knowledge sharing. Just wanted to let you know also that it’s awesome to see your body change from the first time I watched you until now. Strong! Poppin’! Gorgeous! Your dedication to yourself and goals is impressive! Thank you
This is the best video on the Internet about weight loss. I say this because I have the honor of training the Chinese gymnastics team and many world champions. Despite what you heard, they actually are very scientific and don't abuse their athletes (come on, they are human; if you abuse them, they cannot perform well). This is the advice given to me almost down to the word. Scarce the heavy weight with low repetition.
I am 65 and what you said about what eat and how we exercise must combine with each other something connect in my brain and I just want to say thank you and I am getting started today.
I could write a book here but I love your advice. I will say that as a guy who got into weight lifting in his late 40s, the need to increase strength while keeping reps low can be tricky. I think you explain it great here when you say that some muscles should be trained for strength at low reps while working everything out. What I would say is, don't train for strength specifically at the start. Lift weights and try to get stronger up until you reach joint discomfort. That sounds obvious but as someone who was trying to get jacked at first I pushed myself too far going for a lot of weight. There have been numerous studies that show that higher reps of less weight can and does build as much muscle as high weight low reps. This is not to say that if you lift 10lbs a hundred times you'll gain a bunch of muscle, I believe it caps out at around 30 reps but I could be wrong. But it does mean that if I'm maxing out my bench at 150, and and going higher in weight kills my joints and causes me discomfort, staying at 150, and increasing reps over time, can continue to build muscle as good as increasing the weight to something that you struggle to lift because of joint discomfort. I'm seeing great results after a year by reaching my comfort level and focusing instead on form, the correct lifting for each muscle, and getting close to or at failure, all while lifting relatively light weights compared to someone 10-20 years younger than me. But everyone is different and that's been my experience. Thanks for the great info, love your channel.
I think we need a diversity of rep ranges but we have to also remember that each component can improve another. Cardio can improve recovery and work capacity for lifting...lifting our strength to improve our cardio workouts. Low rep work can help you lift more for higher rep work...higher rep work can help you improve your recovery to lift more at lower rep work. And yes, there are 3 different drivers of muscle growth so it isn't just reps and sets that matter but the other forms of progression including tempos and tools and ranges of motion that we use that all factor in. And we always need to meet ourselves where we are at to move forward. One size doesn't fit all!
@@redefiningstrengthOC That's a great point. I advise HIIT instead of cardio because I'm focused on burning fat. But you're saying that cardio can improve endurance and recovery, allowing for more options in weight lifting, hadn't thought about it that way. Thanks again.
As a fitness instructor myself I would concur with all of these six tips bar one. I would say low weights high reps drive the same results. I have been doing this since 2007 and it works. So much so I became a Les Mills Bodypump instructor. I would also add the most important tip. Tip 7: sleep.
I have to disagree with you, Victoria, "low weight, high reps, drive the same results". It does not. In order to increase strength and gain and tone muscle, you need to increase the weight you are lifting. This is a known scientific fact. I am a 74 year old woman. I started training when I was 24. Workouts change, but I am always doing my max, otherwise I would fall apart. You need to increase the weight you are lifting.
Low weight and high reps, as you get older, puts you more at risk from over-training issues like repetitive strain, tendinitis and muscle weakness. Fewer reps at decent resistance levels (8-10 non straining) are proven to be effective. You don’t have to lift crazy-heavy weights, which can also cause injury in older adults, but decent resistance and time-under-tension will get you better results long term. Lowering a weight more slowly than you lift it has also proven to be beneficial. Eccentric motion. Bigger muscles are not the goal; strong muscles, bones, and joints with improved metabolism
Great info especially about staying hydrated and the one to five reps in a workout. I saved it and thanks very much for sharing. I can’t wait to get back in the gym next week! Peace.
Metabolism is mostly correlated with your fat free muscle mass. Period. Increasing muscle mass is really the only natural way to increase your metabolism.
Hello. I love your content. I have been watching for years. I'm 55 and decreasing my cardio in exchange for more weight training - but I lack experience/knowledge. Could you explain/demonstrate some of the heavy combo moves - low reps/high weights in detail? Please! Thanks!
Both are right. You best give your body what it needs so it doesn't go into emergency mode and slows down. You want to eat enough to be stoked to work out regularly and gain muscle. Bodybuilding in comparison with the common bulking and cutting is not for sustainable results but to achieve a "perfect" physique for the competition which is hard on their bodies and psyche.
It's nice to see someone closer to my own age in content like this. While I appreciate the effort from young creators, their bodies just aren't in the same stage as mine (and good for them--enjoy your youth!) and it's inspiring to see someone who appears to be born in the 80s like me. I feel like I need a book though. You're packing a whole lot of knowledge in these videos! (And thank you for it)
So glad the videos help! :-) And shameless plug for my Macro Hacks if you are looking for a book on all things nutrition for recomp, managing hormones and fueling performance - themacrohacks.com/macro-hacks?sl=youtubecomment
I'm only eating 2-3 meals per day, and I'm a 200+ lbs senior natural bodybuilder. If my body really could utilize only 20-30g protein per meal, I would probably look more like a bean-pole than an athlete 😂 So, yeah, I'm glad you debunked that myth once again 👍
Our bodies are good at utilizing what we give them for sure! Too often we don't look at the nuance of the studies and information to really see how we can create a sustainable lifestyle for ourselves! Keep rocking those bodybuilding comps!
@@nopeIdontthinkso388 No, I'm just saying I eat really big portions of protein per meal (60-80g), and I'm pretty sure I can utilize it all. Otherwise I wouldn't be as big and strong.
@@PAGodinezsince the title alludes to macros, from my own experience, I had to eat a lot of tofu and add pea protein to many meals to reach 40-50% protein per day, which is a ratio Cori has recommended in other videos. Whole foods with higher amounts of protein still have too many carbs to reach that ratio and keep a deficit unless my math was off. I couldn’t get to the book to see if she has other ideas. I backed off partly because I wasn’t committed to consistent enough workouts and the eating felt constricted and repetitive. I was not willing to eat a lot of processed vegan foods besides the protein powder. And I just plain missed the volume of legumes I prefer at a meal. Your experience may vary.
I tried increasing my calories, by eating more protein and healthier food overall - I alternate body pump and running daily. I gained weight (as in too much body fat) and had to cut back because it was above the calories I expend. Every "body" is different, some people can't do that many calories. I am 45, petite, mezo-ecto, and at 5'2" 1200+ calories for me is a big no-no. I'm not lacking on energy and feel great. My maintenance is 1100 calories and has been so for decades.
Honestly it does take time for us to retrain our body to eat more. We often didn't lower our metabolic rate overnight and it won't be reversed quickly either...But 100% everyone is different with different needs and goals. Figuring out what works best for you is key!
I like the realistic pictures. You look great at the first picture, BTW! But 2nd one is really fit. Also the difference between 1200 and 2000 mad3 me almost cry, because my maintenance is 1200.... it's very low. I try to eat more now and more weight training VS crazy hours of cardio before!!! I hope it works for me.
I understand how you feel! My maintenance is 1,400. A lot of people don't believe it but I'm really small so don't burn a lot of calories. However, since I walk A LOT at work and workout after, I can reach 1,900 maintenance. But yeah weight training is the way to go! You'll see a difference a lot faster than just doing a bunch of cardio.
Trainning 5 days a week specific with a trainner, eating all the good things you said and more, no sugar no alcool, plenty water , still bloated a lot (doc doesnt know) only 23
I'd make sure you're truly tracking what you're eating. If you track what you eat, you may find it is specific foods, like you need a low FODMAP diet, that are causing the bloat even or specific loads of macros at meals.
Hi, hope things are improving. Other options are, training less (you may be over training and therefore have high cortisol. Otherwise various exclusion diets. Eg carnivore or keto. Going low / no carb for a while. Your answer will be individual to you. Trial and error. Good luck and keep trying 😊
I know it was just a talking point but don't "go all out" during sprints. You could realistically only do 1-3 reps(3 being generous) that way and you would need long rest periods. Instead, go around 50% faster than what you think your fastest mile pace is. Ex: For a 5:45 mile, the sprint would be a 1:10 - 1:20 400m pace.
Recently tried HIIT/SIT a couple of weeks ago for the first time. Ugh. I gotta not do so much. I'm 53. Although I've been running again now for over 5 months I overdid it doing SIT (sprint interval training). I did 4 cycles of it (run as fast and as long as you possibly can then allow your heart rate to return to baseline). I absolutely KILLED my anterior thighs especially my right one and also my back (I have a known bulging disk L4-L5 from the early 2000's). I've lost 36 lbs now but I guess I'm still overdoing things.
Hello I love your channel I'm 58 yrs old and have started implementing the vegetarian and vegan how do you feel about eating meat, chicken,fish, dairy?
I don't want to ask you too many personal questions, but if you don't mind........what age range are you, your height?.......and what I really want to know is what is your protein intake and calorie intake. Even a guestimate would be great if you're not exactly sure. I know everyone can be different, but once in while I like to get real figures on these things from people like yourself. You look great! And videos are great too!
Honestly, height, weight, activity level, age, previous dieting history....goals...all those things factor in. Because what I did even to get to a place I could maintain is far different than what I do now to maintain. And as I get older, add more muscle, train for something new, or simply maintain longer, things will continue to evolve. The best thing we can always do for ourselves, is meet ourselves where we are at. I know we want a reference point, but the best reference point is what you're doing now to make a small tweak, considering what you've done in the past!
Thank you for your reply. Got it. I asked for a few different reasons. One being when I saw a photo of you with 2200 calories on it (referring to what you were consuming at that time)......I couldn't believe that that's all you consume calorie wise. I would have guessed you consumed A LOT more that that, being that you really have a good amount of muscle on you. But like you said, that's what you were consuming to get to that point, which from the photos was WAY more than you use to consume.......and now it could be even different than that. I asked you too, because I trust someone like yourself, that has done the work in all areas and really knows, over a lot of people who say how much you should be consuming, and how much protein etc...you should be consuming.........when these people don't even lift weights, or if they do, it's a very small, small amount. I really like to get info on everything from the people who are "in the arena" so to speak. TY!
For including sprints into workouts, when is it best to do sprints. I typically walk a mile to warm up and th❤en not sure if I should do strength training before or after sprints. I find conflicting advice online.
There really isn't one best sprint as different intervals work different energy systems. And honestly often a variety, for even just 5-10 minutes a couple times a week can be beneficial! But what you do first gets the benefit. Unless training for something specific, I always have clients do strength work first.
The rice krispies treats & ice cream are no bueno for me being over 60. Carnivore is keeping me inflammation free & running on the road every day 5 -- 7 miles most days.
Whey protein and creatine have two very different purposes and benefits. I may use whey for a client just looking to increase protein overall vs. creatine may be more for specific muscle gaining purposes, especially during menopause or even for a plant-based client.
Just a question. You said to do heavy weight and lower reps but I don't have access to the gym and I only have small weights at home. Can I do higher reps to achieve same results?
Hey, thanks for the video really well done… I have to admit I’m still struggling with eating enough protein . I’ve been a runner all my life but switched to walking and more weightlifting as I turn 60 a couple years ago. I’m probably not getting the results cause I don’t eat enough protein I just like vegetables. Oh my gosh anyway thanks for the video.
I have a hard time allowing myself to eat carbs. My body blows up when I eat something like rice or pasta. I know the low carb diet is probably slowing down metabolism to a near standstill, but I’m still losing fat. I try to take it easy on fats too. Only explicitly eat 1 oz of nuts a day
So low carb isn't bad for your metabolism and may be amazing even for some as long as you're getting the fuel you need to see results. And low carb isn't just one ratio. But carbs are also not just pasta or rice. Potatoes, veggies, fruits...are all carbs and many are filled with micros and fiber which are so key for overall health and fat loss. But finding the macro ratios right for us is key!
I struggle with the eating and drinking. If I drink too much water I lose my appetite. I'm trying to put on muscle by eating more protein but feel like I would be forcing it. I am constantly finding myself in a calorie deficit 😭.
Also maybe think about the timing of your water intake..? I try take a big glass of water just before bed, then first thing on waking to help hydration levels. Then try get a decent glass in immediately after eating, or at least keeping bottle full after to make sure the water goes down 👍🏻
I use fatsecret on my computer. I don't do phone apps because I feel like they eventually want me to pay for a service. With fatsecret you can add in what you ate for each meal and it calculates what you ate and if you put in all your information it will tell you about where you need to eat both calories and macro wise. Plus you can do it daily and never need to buy anything or subscribe to anything. I'm sure there are other out there but this is the one I use.
love your content and you made me laugh with your pool shot. Keep up the good work! I've been splitting days (upper/abs) (lower/abs) because I thought full body would leave one lacking. I'll try your method!
I am in peri, athletic, 140 pounds, generally healthy and eat well. Can I distribute my proteins across two meals, each 70 grams ish - a big breakfast + big 2 meal late lunch/early dinner. This works great for my rhythm and lifestyle, I hate snacking, no time for lunch. I’ve learned so much from you and there is SO MUCH conflicting info about distribution so I would love your insight on continuing to do it this way - having 2 meals or if there’s a real need for me to adjust and chop it into 3 meals. Thank you for all you do! ❤️
@@extraincomesuz thank you! Sounds good, have multiple protein sources meat, dairy, nuts, etc. to make it enough for my needs. Then ok to have in 2 very good sized meals?
Thank you! Note to self though...don't fill the protein scoop all the way...otherwise you get sticky protein powder all over the kitchen and in your eye lashes and bangs...and it is NOT easy to get out haha
What if you are already muscular in areas of your body but you just have alot of stomach fat(like more than 45lbs of actual fat), do you really need to do weight lifting or can you get away with just fasting + cardio mixed with proper food intake?
Macros really matter to lose off of those stubborn areas. But not including weight training could lead to your dietary changes, especially adding in more cardio, backfiring. You want that lean muscle to keep your metabolism high. So I would say if you aren't tracking your macros, start. It will be eye opening and super helpful for that body recomp!
@@redefiningstrengthOC Sure but i think i can speak for many people that tracking all of that is far more time consuming and complicated then just saying "Do more cardio, lift weights and eat less processed food, sugar and eat less calories" Now if you're already thin as in you're not under or overweight but at the weight your body should be at, lets say 17% body fat, then getting to 10% for that lean muscular showing body yes you need to add more to that then just the regular stuff.
Activity in general does mean more calories burned not only from the sessions but to recover from them. But part of muscle is even the at rest benefits. So if you're doing sports work that builds muscle over just being cardio and fueling well, potentially!
Cori, the opening 20 seconds illustrates my occasional frustration. Lol, however, I look forward each week to your motivating tips and tangible Intel !!! ✌️❤️ :) 🚒 Jesse
my problem is torn rotator cuff. As much as I want to lift weights I can’t because my physical therapist told me to wait until my shoulders and arms feel better. It seems like it never will and I’m so discouraged. Should I get a personal trainer? Thank you for your videos.
Sprint work can have a couple applications. It may be things that are short work to rest intervals 20/10 or true power sprint/speed work that is 10/50+. You can use both to your benefit they just train different things but both are also the high intensity work that is beneficial.
I am very resistant to sprinting even though I own a rowing machine and spin bike! I am going to try adding it one day per week. 10 seconds on and 30 second rest for 8-10 rounds. As I improve how many times per week is ideal? I currently weight train 40 min 5x/week and walk for pleasure. Thank you! I love your channel!!
Caffeine can definitely help BUT we also adjust to it. And when we adjust, it no longer boosts without a continued increase. And you want to be conscious it then doesn't lead to impaired sleep and such or even constantly elevated cortisol levels which can backfire. So definitely something to enjoy or use strategically short term, but with downsides you want to consider.
@@sandrahernandez6109 Hi, I believe that legumes can be a complete protein if you pair them with something that would give them all the required amino acids. Such as beans and rice, lentils and flaxseed, etc., as other cultures do to survive without meat. Redefining Strength may not think a complete protein from plants counts, I'd have to disagree.
Take out the plant based sources of protein from your diet and you'll soon see you're not getting enough. I'd definitely have given more attention to legumes here. Just be mindful of the gas 😅
![Seungmin "그렇게, 천천히, 우리(As we are)" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/kAzmhLHePqU/mqdefault.jpg)
Thank you for all your comments and questions! I've tried responding to as many as I could. If you need personalized help or have more specific questions, I invite you to join my free community at strongateveryage.com There, you can interact with me and receive guidance from my team of Registered Dietitians as well!
Boosting metabolism also speeds up ageing..!
Focus should be on fitness and not metabolism
1. Drink more water and consume water rich food
2. Consume protein according to your weight and other vitamins
3. Focus on full body workouts
4. High intensity short cardio workouts and high strength low rep weight training and more rounds for faster muscle growth and better mind body coordination
Thanks for sharing these tips!
Great summary! Glad they helped!
It's good genetics, not just food and exercise
@@lisag18 I feel you, she made this content for actions you can apply.
@@lisag18people who say this simply dont want to try. someone with an iq of 120 can benefit from exercise just the same as someone with down syndrome. someone with an amputated leg can benefit just the same as someone with all their limbs. someone with cancer can benefit just the same as someone in perfect health. there is no such thing as exercise and a good diet NOT benefitting you.
As a 47 year old personal trainer I absolutely agree with every tip you've provided. I love how you educate based on real information, pushing through the noisy BS! No one wants to hear that the muscle and strength loss combined with fat gain they are seeing as they get older is not just due to "aging". If youre aged over 40 your body and health is in your control, you are not a victim to aging.
Girl, your arms are GOALS. So toned. You definitely are the real-deal.
I have been watching and recommending your content for about 5 years. How you look is how I would like to look. My only 'complaint' is that you know SO much and include SO much valuable information, that I get a bit over stimulated. I feel like I process slower than you speak. I am thinking maybe I should read your content rather than listen. I know you offer online coaching but I have a trainer. I want you to know that as a woman, offering this really high quality content is having a ripple effect that goes beyond resistance training and body recomp, you are a role model, sorry but your are, you doing it better than the men! I Iove your little Bishon cutie pies too!
I feel the same way -- it's like "speed eating!" LOL... I'd love to watch the video then read to review the info. It's sort of cramming for an exam (which has proven to have effects that only last for about a day or so) instead of really building in the knowledge over a longer span of time.
Also, agreed that the ripple effect goes beyond resistance training!
Yes, there is a lot of information coming quickly! Try going into your settings and lowering the playback speed. It may seem strange to have everything slow down, but it might help!
You can definitely slow down the video by clicking the gear icon or I do have written versions available as well! Here is the link to this video: redefiningstrength.com/how-to-increase-metabolism-at-any-age-6-tips/
I was thinking the exact same thing. Some much good information but it overwhelms me.
I slowed it down to 0.75 I usually use the fast button because people talk alot with filler words. So I speed it up to miss it. This is the complete opposite so much value. I need to rewatch to take notes to implement. 😂🎉❤
I’m almost 64. I’m 240 and stay at 12-14% bodyfat and have to work diligently to keep from going lower because it’s not healthy for prolonged periods. I’ve been training 45 years and my lifestyle keeps my metabolism revving high. Digestive enzymes with 4600 mg per day of potassium (RDA) and 1000 mg of magnesium at bedtime is necessary at an advanced age for many body processes and blood pressure control. That sodium bloat will disappear when you get your RDA of potassium.
That's quite impressive. To be that weight at that age at that BF percentage, you are an inspiration. Your pic does not look like that of a 64 year old man lol. Unless you're saying your 6'4" and even then, that's really impressive.
This was a great video!❤ As someone nearing retirement age, I was struggling to lose my belly after a slipped disc left me flabby and out of shape. Doc visits weren't helping so I decided to strengthen my hips, belly, and butt. I've been consistently working out 6 days per week but not losing weight. I increased my protein with post workout protein shakes including berries and spinach. I also eat more protein each meal and reduced rice/bread portions. Finally, I incorporated an hour of easy cycling in the morning. It is working!
I have increased my rice and potato portions and I feel amazing
I especially appreciate the emphasis on building muscle through strength training. It's essential to maintain muscle mass as we age, as it directly impacts our metabolic rate. Incorporating resistance exercises into my routine is now a top priority.💜
As usual, really well-thought-out and well-balanced advice, beautifully summarized. At this point in my life - 76 years old and still training - I've had some opportunity to not just look into but to live out the effects of just aging versus lifestyle choices (always keeping in mind the role of genetics, of course; you can't control everything). And my observation so far: no doubt inevitable metabolic slowdown counts for something - I benefit from a bit more recovery time, I seem to notice - but compared to sheer persistence in regular training and attention to diet, it's really pretty minor. Ballpark guess: metabolic slowdown 3-5%, lifestyle choices 95-97% (again, abstracting from genetic factors). That's from a mid-septuagenarian point of view , of course:, maybe when I'm 86 the story will be different. I can wait. Cheers.
To even be having the discussion at 76….
You’re crushing it Norm!
Very well written and cheers to you!
You're my hero. Yep a little more rest between hard workouts or a relaxing cycle or yoga keep me going.
@@extraincomesuz Same here: I find regular mobility/flexibility/balance work really supplements the cardio and lifting, and reduces soreness. For me it'sTai Chi, same effect near as I can tell..
At about 65 men and women do see a loss in metabolism that isn't related to muscle loss. I don't think there is a good explanation for it. However, the loss is about 65 calories per day, which isn't that great.
When I hear older women complain about "metabolic slowdown" and having to eat progressively less and less I do wonder if they are doing weight training.
I hired a personal trainer after my last shoulder surgery, a replacement this time, and a lot stimulated by your videos and knowledge sharing. Just wanted to let you know also that it’s awesome to see your body change from the first time I watched you until now. Strong! Poppin’! Gorgeous! Your dedication to yourself and goals is impressive! Thank you
This is the best video on the Internet about weight loss.
I say this because I have the honor of training the Chinese gymnastics team and many world champions. Despite what you heard, they actually are very scientific and don't abuse their athletes (come on, they are human; if you abuse them, they cannot perform well). This is the advice given to me almost down to the word.
Scarce the heavy weight with low repetition.
I am 65 and what you said about what eat and how we exercise must combine with each other something connect in my brain and I just want to say thank you and I am getting started today.
I could write a book here but I love your advice. I will say that as a guy who got into weight lifting in his late 40s, the need to increase strength while keeping reps low can be tricky. I think you explain it great here when you say that some muscles should be trained for strength at low reps while working everything out. What I would say is, don't train for strength specifically at the start. Lift weights and try to get stronger up until you reach joint discomfort. That sounds obvious but as someone who was trying to get jacked at first I pushed myself too far going for a lot of weight.
There have been numerous studies that show that higher reps of less weight can and does build as much muscle as high weight low reps. This is not to say that if you lift 10lbs a hundred times you'll gain a bunch of muscle, I believe it caps out at around 30 reps but I could be wrong. But it does mean that if I'm maxing out my bench at 150, and and going higher in weight kills my joints and causes me discomfort, staying at 150, and increasing reps over time, can continue to build muscle as good as increasing the weight to something that you struggle to lift because of joint discomfort.
I'm seeing great results after a year by reaching my comfort level and focusing instead on form, the correct lifting for each muscle, and getting close to or at failure, all while lifting relatively light weights compared to someone 10-20 years younger than me. But everyone is different and that's been my experience. Thanks for the great info, love your channel.
I think we need a diversity of rep ranges but we have to also remember that each component can improve another. Cardio can improve recovery and work capacity for lifting...lifting our strength to improve our cardio workouts. Low rep work can help you lift more for higher rep work...higher rep work can help you improve your recovery to lift more at lower rep work. And yes, there are 3 different drivers of muscle growth so it isn't just reps and sets that matter but the other forms of progression including tempos and tools and ranges of motion that we use that all factor in. And we always need to meet ourselves where we are at to move forward. One size doesn't fit all!
@@redefiningstrengthOC That's a great point. I advise HIIT instead of cardio because I'm focused on burning fat. But you're saying that cardio can improve endurance and recovery, allowing for more options in weight lifting, hadn't thought about it that way. Thanks again.
As a fitness instructor myself I would concur with all of these six tips bar one. I would say low weights high reps drive the same results. I have been doing this since 2007 and it works. So much so I became a Les Mills Bodypump instructor. I would also add the most important tip. Tip 7: sleep.
Sleep is definitely important too!
@@redefiningstrengthOCq¹¹¹1¹
I have to disagree with you, Victoria, "low weight, high reps, drive the same results". It does not. In order to increase strength and gain and tone muscle, you need to increase the weight you are lifting. This is a known scientific fact. I am a 74 year old woman. I started training when I was 24. Workouts change, but I am always doing my max, otherwise I would fall apart. You need to increase the weight you are lifting.
Low weight and high reps, as you get older, puts you more at risk from over-training issues like repetitive strain, tendinitis and muscle weakness. Fewer reps at decent resistance levels (8-10 non straining) are proven to be effective. You don’t have to lift crazy-heavy weights, which can also cause injury in older adults, but decent resistance and time-under-tension will get you better results long term. Lowering a weight more slowly than you lift it has also proven to be beneficial. Eccentric motion. Bigger muscles are not the goal; strong muscles, bones, and joints with improved metabolism
@@caroleklein4839what if you become satisfied with the amount of muscle you have and don't want to build anymore?
Great info especially about staying hydrated and the one to five reps in a workout. I saved it and thanks very much for sharing. I can’t wait to get back in the gym next week! Peace.
Love your videos and the wonderful info.
Thanks!
Metabolism is mostly correlated with your fat free muscle mass. Period. Increasing muscle mass is really the only natural way to increase your metabolism.
Thank you! I was on the right track and didn't know it!
Awesome!
OMG that protein powder shot!!! I laughed outloud and I never do! THAT WAS FUNNY!
I should have used a smaller scoop 🫣
Great content and an efficient reminder for fueling correctly by choosing the right types of food without getting stressed out. 🎉
great recommendations! thank you!! U ROCK!! KEEP ON KEEPING ON!!
Hello. I love your content. I have been watching for years. I'm 55 and decreasing my cardio in exchange for more weight training - but I lack experience/knowledge. Could you explain/demonstrate some of the heavy combo moves - low reps/high weights in detail? Please! Thanks!
I would like to see this too.
Wow! What a great concise video packed with such excellent information. Thank you so much❤
Glad it helps!
You look so natural without the excess make up . Thanks for all your help
Make up or no make up, she’s perfect.
This was great. Thank you for the info. But I had to pause it and laugh out loud at your Boo Bee shirt. :) I love it!
one of my favorites 😂
One bobybuilder says to do a calorie deficit while another says don't or it will slow your metabolism. How do I know which to do?
calorie deficit if you are losing weight
Both are right. You best give your body what it needs so it doesn't go into emergency mode and slows down. You want to eat enough to be stoked to work out regularly and gain muscle. Bodybuilding in comparison with the common bulking and cutting is not for sustainable results but to achieve a "perfect" physique for the competition which is hard on their bodies and psyche.
It's nice to see someone closer to my own age in content like this. While I appreciate the effort from young creators, their bodies just aren't in the same stage as mine (and good for them--enjoy your youth!) and it's inspiring to see someone who appears to be born in the 80s like me. I feel like I need a book though. You're packing a whole lot of knowledge in these videos! (And thank you for it)
So glad the videos help! :-) And shameless plug for my Macro Hacks if you are looking for a book on all things nutrition for recomp, managing hormones and fueling performance - themacrohacks.com/macro-hacks?sl=youtubecomment
I lost weight through strength training , walking and eat mainly whole foods . Sometimes I eat a small piece of cake at someone’s birthday .
I'm only eating 2-3 meals per day, and I'm a 200+ lbs senior natural bodybuilder. If my body really could utilize only 20-30g protein per meal, I would probably look more like a bean-pole than an athlete 😂 So, yeah, I'm glad you debunked that myth once again 👍
Our bodies are good at utilizing what we give them for sure! Too often we don't look at the nuance of the studies and information to really see how we can create a sustainable lifestyle for ourselves! Keep rocking those bodybuilding comps!
I don't get what you are saying, are you saying we should be accessing protein between meals too?
@@nopeIdontthinkso388 No, I'm just saying I eat really big portions of protein per meal (60-80g), and I'm pretty sure I can utilize it all. Otherwise I wouldn't be as big and strong.
I eat 50-60 g proteins/ meal; usually 3 meals per day
As always....luv your videos....thank you x.
Thanks! Glad they help!
Have you written a book yet?
I would buy it right now.
Yep 😊 You can check it out here: themacrohacks.com
Does it describe vegan hacks?
@@redefiningstrengthOCthe link would not open for me. It did have a closed lock icon before the URL. 🔒
@@PAGodinezsince the title alludes to macros, from my own experience, I had to eat a lot of tofu and add pea protein to many meals to reach 40-50% protein per day, which is a ratio Cori has recommended in other videos. Whole foods with higher amounts of protein still have too many carbs to reach that ratio and keep a deficit unless my math was off. I couldn’t get to the book to see if she has other ideas. I backed off partly because I wasn’t committed to consistent enough workouts and the eating felt constricted and repetitive. I was not willing to eat a lot of processed vegan foods besides the protein powder. And I just plain missed the volume of legumes I prefer at a meal. Your experience may vary.
@@redefiningstrengthOC ك ط دك طكك
Thank you for the great tips!
Thank you very much Cori
I tried increasing my calories, by eating more protein and healthier food overall - I alternate body pump and running daily. I gained weight (as in too much body fat) and had to cut back because it was above the calories I expend. Every "body" is different, some people can't do that many calories. I am 45, petite, mezo-ecto, and at 5'2" 1200+ calories for me is a big no-no. I'm not lacking on energy and feel great. My maintenance is 1100 calories and has been so for decades.
Honestly it does take time for us to retrain our body to eat more. We often didn't lower our metabolic rate overnight and it won't be reversed quickly either...But 100% everyone is different with different needs and goals. Figuring out what works best for you is key!
This is an AMAZING video!! Thank you so much!
This was extremely helpful.
Fantastic video- covered so many great points and so much helpful advice so succinctly! Thank you so much!
I like the realistic pictures. You look great at the first picture, BTW! But 2nd one is really fit. Also the difference between 1200 and 2000 mad3 me almost cry, because my maintenance is 1200.... it's very low. I try to eat more now and more weight training VS crazy hours of cardio before!!! I hope it works for me.
I understand how you feel! My maintenance is 1,400. A lot of people don't believe it but I'm really small so don't burn a lot of calories. However, since I walk A LOT at work and workout after, I can reach 1,900 maintenance. But yeah weight training is the way to go! You'll see a difference a lot faster than just doing a bunch of cardio.
Trainning 5 days a week specific with a trainner, eating all the good things you said and more, no sugar no alcool, plenty water , still bloated a lot (doc doesnt know) only 23
I'd make sure you're truly tracking what you're eating. If you track what you eat, you may find it is specific foods, like you need a low FODMAP diet, that are causing the bloat even or specific loads of macros at meals.
Hi, hope things are improving. Other options are, training less (you may be over training and therefore have high cortisol. Otherwise various exclusion diets. Eg carnivore or keto. Going low / no carb for a while. Your answer will be individual to you. Trial and error. Good luck and keep trying 😊
I know it was just a talking point but don't "go all out" during sprints. You could realistically only do 1-3 reps(3 being generous) that way and you would need long rest periods. Instead, go around 50% faster than what you think your fastest mile pace is. Ex: For a 5:45 mile, the sprint would be a 1:10 - 1:20 400m pace.
Recently tried HIIT/SIT a couple of weeks ago for the first time. Ugh. I gotta not do so much. I'm 53. Although I've been running again now for over 5 months I overdid it doing SIT (sprint interval training). I did 4 cycles of it (run as fast and as long as you possibly can then allow your heart rate to return to baseline). I absolutely KILLED my anterior thighs especially my right one and also my back (I have a known bulging disk L4-L5 from the early 2000's). I've lost 36 lbs now but I guess I'm still overdoing things.
Great information 🤗🤩
This is the perfect summary of the things I’ve been reading and researching gif the last three months. Pure gold. Thank you.
This is the best fitness channel
Excellent Video!
As a runner I needed the reminder to FULLY recover between sprints, lol
Hello I love your channel I'm 58 yrs old and have started implementing the vegetarian and vegan how do you feel about eating meat, chicken,fish, dairy?
I don't want to ask you too many personal questions, but if you don't mind........what age range are you, your height?.......and what I really want to know is what is your protein intake and calorie intake. Even a guestimate would be great if you're not exactly sure. I know everyone can be different, but once in while I like to get real figures on these things from people like yourself. You look great! And videos are great too!
Honestly, height, weight, activity level, age, previous dieting history....goals...all those things factor in. Because what I did even to get to a place I could maintain is far different than what I do now to maintain. And as I get older, add more muscle, train for something new, or simply maintain longer, things will continue to evolve. The best thing we can always do for ourselves, is meet ourselves where we are at. I know we want a reference point, but the best reference point is what you're doing now to make a small tweak, considering what you've done in the past!
Thank you for your reply. Got it. I asked for a few different reasons. One being when I saw a photo of you with 2200 calories on it (referring to what you were consuming at that time)......I couldn't believe that that's all you consume calorie wise. I would have guessed you consumed A LOT more that that, being that you really have a good amount of muscle on you. But like you said, that's what you were consuming to get to that point, which from the photos was WAY more than you use to consume.......and now it could be even different than that. I asked you too, because I trust someone like yourself, that has done the work in all areas and really knows, over a lot of people who say how much you should be consuming, and how much protein etc...you should be consuming.........when these people don't even lift weights, or if they do, it's a very small, small amount. I really like to get info on everything from the people who are "in the arena" so to speak. TY!
Are u saying on the last tip we should do all exercises fast I didn't understand what u meant but the rest of the video was clear to me
No. To sprint more is just to add in some explosive, speed work or all out quick bursts to some of your sessions :-)
Can you help with a bodybuilding schedule?
Any recommendations for a vegan to increase protein?
For including sprints into workouts, when is it best to do sprints. I typically walk a mile to warm up and th❤en not sure if I should do strength training before or after sprints. I find conflicting advice online.
There really isn't one best sprint as different intervals work different energy systems. And honestly often a variety, for even just 5-10 minutes a couple times a week can be beneficial! But what you do first gets the benefit. Unless training for something specific, I always have clients do strength work first.
What would you recommend for picky eaters? 🤔
Great video. Please where can i get ur protein? Plz .? Thanks for all thise tips .so real n perfecto. God bless 🙌 you.
The rice krispies treats & ice cream are no bueno for me being over 60. Carnivore is keeping me inflammation free & running on the road every day 5 -- 7 miles most days.
Oh no, the battle ropes. Dr. Mike would roll his eyes :P
All tools can have a benefit and purpose. Use what you need based on your needs and goals and see the opportunity in the options :-)
The spoonful of protein powder directly into your mouth killed me! 😂😂
Probably should have done a smaller scoop 😂🤦♀️
Any advice on whey protein or creatine drinks?
Whey protein and creatine have two very different purposes and benefits. I may use whey for a client just looking to increase protein overall vs. creatine may be more for specific muscle gaining purposes, especially during menopause or even for a plant-based client.
Great video! Great tips as well!
oh! you do have a book,can i buy that on its own for starters
Thank you for the six tips for metabolism! I was really interested in the foods you can eat for different micro-nutrients!
Just a question. You said to do heavy weight and lower reps but I don't have access to the gym and I only have small weights at home. Can I do higher reps to achieve same results?
YES
Try calisthenics. No weights needed.
Does digestion slow down is it best to eat softer foods to keep bowl movement on track
Increasing your steps and building muscle is key as well
More muscle means higher metabolism
Is it? I mean a one ton crocodile has a low metabolism
Do I get rid of the yellow yolk?
I do sometimes have clients buy just egg whites based on their macro needs.
Thank you
Hey, thanks for the video really well done… I have to admit I’m still struggling with eating enough protein . I’ve been a runner all my life but switched to walking and more weightlifting as I turn 60 a couple years ago. I’m probably not getting the results cause I don’t eat enough protein I just like vegetables. Oh my gosh anyway thanks for the video.
Great vid! Clear and informative.
But the formula used to calculate BMR does not have these in the equation?
Sorry I'm not sure what you mean?
I can't do higher weight, lower reps due to a disc bulge. Do you have any suggestions for a happy medium?
You are my favourite health advisor. Thanks for your great advice.
Thank you for this great video! Great information.
I have a hard time allowing myself to eat carbs. My body blows up when I eat something like rice or pasta. I know the low carb diet is probably slowing down metabolism to a near standstill, but I’m still losing fat. I try to take it easy on fats too. Only explicitly eat 1 oz of nuts a day
So low carb isn't bad for your metabolism and may be amazing even for some as long as you're getting the fuel you need to see results. And low carb isn't just one ratio. But carbs are also not just pasta or rice. Potatoes, veggies, fruits...are all carbs and many are filled with micros and fiber which are so key for overall health and fat loss. But finding the macro ratios right for us is key!
Excellent!
How long should I work out?
I struggle with the eating and drinking. If I drink too much water I lose my appetite. I'm trying to put on muscle by eating more protein but feel like I would be forcing it. I am constantly finding myself in a calorie deficit 😭.
Try purchasing rice cakes and spreading low fat peanut butter on top of the rice cake, for a very healthy, protein snack 😊
Also maybe think about the timing of your water intake..?
I try take a big glass of water just before bed, then first thing on waking to help hydration levels.
Then try get a decent glass in immediately after eating, or at least keeping bottle full after to make sure the water goes down 👍🏻
Thank-you.
How can i track macros? This totally confuses me. Is there an app i can download that can help me in tracking macros?
I use fatsecret on my computer. I don't do phone apps because I feel like they eventually want me to pay for a service. With fatsecret you can add in what you ate for each meal and it calculates what you ate and if you put in all your information it will tell you about where you need to eat both calories and macro wise. Plus you can do it daily and never need to buy anything or subscribe to anything. I'm sure there are other out there but this is the one I use.
love your content and you made me laugh with your pool shot. Keep up the good work! I've been splitting days (upper/abs) (lower/abs) because I thought full body would leave one lacking. I'll try your method!
I am in peri, athletic, 140 pounds, generally healthy and eat well. Can I distribute my proteins across two meals, each 70 grams ish - a big breakfast + big 2 meal late lunch/early dinner. This works great for my rhythm and lifestyle, I hate snacking, no time for lunch. I’ve learned so much from you and there is SO MUCH conflicting info about distribution so I would love your insight on continuing to do it this way - having 2 meals or if there’s a real need for me to adjust and chop it into 3 meals. Thank you for all you do! ❤️
You can do it but 30 grams of chicken is a plateful. Maybe look for meat, beans, protein powder drink?
@@extraincomesuz thank you! Sounds good, have multiple protein sources meat, dairy, nuts, etc. to make it enough for my needs. Then ok to have in 2 very good sized meals?
nice protein powder shot!
made me laugh out loud!
Thank you! Note to self though...don't fill the protein scoop all the way...otherwise you get sticky protein powder all over the kitchen and in your eye lashes and bangs...and it is NOT easy to get out haha
Any tips for how to eat 30-40 grams of protein per meal for a vegetarian?
This may help, showing you a few options to combine. ruclips.net/user/shortsuI8Yxz3UNKY
I love your hair light as shown at the 3:20 mark.
Always fun experimenting with different styles 😊
Do we loose weight faster when we incorporate good amount of carb before workout ?
That's what I'm doing and yes I'm losing weight
i was told I should stop drinking milk as I get older. that is the opposite of what I heard growing up. What is your view on Milk?
So did this say to do whole body workouts on three days a week? More often seems like you would work the same muscles too soon.
What if you are already muscular in areas of your body but you just have alot of stomach fat(like more than 45lbs of actual fat), do you really need to do weight lifting or can you get away with just fasting + cardio mixed with proper food intake?
Macros really matter to lose off of those stubborn areas. But not including weight training could lead to your dietary changes, especially adding in more cardio, backfiring. You want that lean muscle to keep your metabolism high. So I would say if you aren't tracking your macros, start. It will be eye opening and super helpful for that body recomp!
@@redefiningstrengthOC Sure but i think i can speak for many people that tracking all of that is far more time consuming and complicated then just saying "Do more cardio, lift weights and eat less processed food, sugar and eat less calories"
Now if you're already thin as in you're not under or overweight but at the weight your body should be at, lets say 17% body fat, then getting to 10% for that lean muscular showing body yes you need to add more to that then just the regular stuff.
would intense sports work as a way to boost metabolism?
Activity in general does mean more calories burned not only from the sessions but to recover from them. But part of muscle is even the at rest benefits. So if you're doing sports work that builds muscle over just being cardio and fueling well, potentially!
@@redefiningstrengthOC thankyou so much
Great info! Plus I see a lot of CVG in your wardrobe! Love it!!
Cori, the opening 20 seconds illustrates my occasional frustration. Lol, however, I look forward each week to your motivating tips and tangible Intel !!! ✌️❤️ :) 🚒 Jesse
my problem is torn rotator cuff. As much as I want to lift weights I can’t because my physical therapist told me to wait until my shoulders and arms feel better. It seems like it never will and I’m so discouraged. Should I get a personal trainer? Thank you for your videos.
we can only control what we can control. Even if you can't lift heavy there's still a lot you can do to make progress! 😊
What do you mean by sprints?
Ps just learned a ton from you!
Sprint work can have a couple applications. It may be things that are short work to rest intervals 20/10 or true power sprint/speed work that is 10/50+. You can use both to your benefit they just train different things but both are also the high intensity work that is beneficial.
Love your tips and expertise. Thank you!
What’s a healthy amount of protein for your body type though ? Isn’t that healthier since everyone’s body isn’t the same? Genuinely curious.
I am very resistant to sprinting even though I own a rowing machine and spin bike! I am going to try adding it one day per week. 10 seconds on and 30 second rest for 8-10 rounds. As I improve how many times per week is ideal? I currently weight train 40 min 5x/week and walk for pleasure. Thank you! I love your channel!!
Tip:try adding cafine to your diet it boosts your metabolism
Caffeine can definitely help BUT we also adjust to it. And when we adjust, it no longer boosts without a continued increase. And you want to be conscious it then doesn't lead to impaired sleep and such or even constantly elevated cortisol levels which can backfire. So definitely something to enjoy or use strategically short term, but with downsides you want to consider.
@@redefiningstrengthOC thanks got it👍
Thanks . I want to win the fight if happens in future with 4-5 heavy men. Strength of vegetarian .
Love your advice, very inspiring. I laughed out loud when you took a mouthful of protein powder!! Brave! 🤣
I should have used a smaller scoop 😂🤦♀️
I have to be honest, I like the left pic on the thumbnail.
Cool. I like both :-)
When you say protein, do also mean legumes?
No protein is eggs, beef, fish, chicken, protein powder, cheese, milk, yogurt etc
@@sandrahernandez6109 Hi, I believe that legumes can be a complete protein if you pair them with something that would give them all the required amino acids. Such as beans and rice, lentils and flaxseed, etc., as other cultures do to survive without meat. Redefining Strength may not think a complete protein from plants counts, I'd have to disagree.
Take out the plant based sources of protein from your diet and you'll soon see you're not getting enough. I'd definitely have given more attention to legumes here. Just be mindful of the gas 😅