Weight Training For Fat Loss (5 Simple Tips)
HTML-код
- Опубликовано: 12 июл 2024
- Weight Training For Fat Loss (5 Simple Tips)
The best results happen when our diet and our workouts work together.
But too often we turn to cardio when we want to lose fat.
We think we even need MORE cardio to improve our results.
But not only do workouts NOT have to be just cardio or just strength, but you could technically see BETTER results by dialing in your strength training over simply adding in more cardio type workouts.
That’s why I wanted to share 5 tips to get better fat loss results from your strength workouts. 
Хобби
As a woman in her 50s and going through the menopause, my advice is weight train, weight train, weight train ladies. I have very few symptoms since I upped my game.
❤❤
Same for me
same...just turned 58 and the heavy weights are much better at changing body comp for me than tons of cardio...
Agreed plus yoga
“Lift heavy shit.” - Dr. Stacy Sims 👸
Exercise not only changes your body. It changes your mind, attitude & mood
I am 66 and still working out in the weight room. Great to see other ladies my age there too! We can do it at any age.
As a runner, I always tell people to run if you want to get better at running and not just for losing weight. Strength training is so important and it's surprising that people still have this idea that building muscle is the opposite of fat loss.
Yeah that lie has been perpetuated for a minute though.
I totally agree that strength and muscle are absolutely crucial. Mobility = strength + joint flexibility, and mobility is the absolute baseline to fitness. Even just body weight strength exercises can do so much, and can have so many levels to progress through. That said, as a former runner _and_ field event athlete (shot, discus, and hammer), there's a whole lot of athletes, including some less competitive sprinters, who seriously weight train and still have a good layer or several of fat. Just lifting weights has never taken any fat off anyone I knew, including the male throwers, and including myself. But almost zero of the people I or my father competed with in distance events back then looked overweight to me. And he competed in open events, so mostly older people who weren't serious athletes. The people I lifted around were high school and college athletes. In my experience, and my husband's experience, (he's a boxer who sparred with some of the greats back in the day), running/road work has proven absolutely integral to losing weight.
I think the best way to build the lean, functional body you want is to combine at least 20 minutes of challenging cardio/endurance work and at least 10 minutes of challenging strength work that meets your needs (high weight + low reps for bulk and strength, lower weight + high reps for leaner, more mobile muscle). But that's just what I've seen and experienced.
This! I am a runner who has been slowly working my way back after a broken wrist and gaining 25 pounds about 6 months ago. Running alone isn't helping me feel stronger, it's mostly indoor bouldering, weight lifting (which I'm just starting to get into) and iyengar yoga, which requires poses for 3-5 minutes.
I also used to only cycle before running and it nearly wrecked my body. Strength is so important!
Whoever claimed that building muscle is the opposite of fat loss? They're literally two different things. \
Now, how it all works when you're talking fat loss vs. WEIGHT loss ...
@@karlchaudry1464 I've been in fitness/gyms for 35 years and have never heard that claim, even by people trying to disingenuously sell something. They blur the line between fat loss and WEIGHT loss, but never that building muscle is the opposite of fat loss. That would be "building fat."
I love weight training SO MUCH! I lost 25 pounds in 3 months while building muscle, and while I still have a ton of fat left to burn my arms and legs are spectacularly toned for my current body size. I actually like doing cardio now too, because the strength from my weight training has made inclines more manageable and my stamina for jogs and runs has increased substantially, making it enjoyable instead of hellish.
Awesome! Did you follow a certain program or just mix of different work outs. I want to start but I have to work out at home and I am trying to figure out if I need a program or just do randomn work out videos on youtube.
@@meganhughes723 I'm kind of disorganized, but when I posted I was doing 4-6 strength training exercises for either upper body or lower body for 3-5 sets, then followed with 20-40 minutes of cardio depending on ny energy level (I usually use an incline trainer so that I can alternate between steep hikes and downhill jogs). On recovery days I do a 10-15 minute core workout and do yoga, pilates, or a walk. My roommate joined my gym so now I've had to cut down my workout times to 50-60 minutes since he doesn't want to stay for 1 1/2 hours, so I've gotten more efficient with my time and usually just do 3-4 strength exercises, do 20-30 minutes cardio, then if I need to do more later I'll do something at home like lunges or push-ups or whatever.
Thats great! I amhappy for you keep it up!
@@meganhughes723 same! I don't know where to start!
There is so much information in this one video - appreciate all the time and experience you share with us. Cori, I will say that I am worried about your knees.....in this video, I saw what appears to be knee wraps at least at one point in the video, but not all the time - even with heavy lifting. I am one of your older fans - age 67. I love fitness and strength training is definitely my favorite over cardio. BUT lately I am having to focus on upper body (and that's ok because I am really seeing results - your abs are to die for though!) I had arthroscopic knee surgery 12 years ago, and fractured my ankle (same leg) 3 years ago - and came down too hard on it a month ago in a fitness class - thus I now have a sprained ankle. Your videos are great! Maybe do one focused on strength training tips for the over 50 crowd some time....thanks!
Focus on compound movements
Avoid body part splits
Use fewer single lift designs
Mix up tools you use
Do thay warm up
How about.. have some fun too?
Thanks.
What are body part splits?
@@CH-nb3nz leg day, arm day, chest day, etc
@@ElanaElyce thank you! So what is the solution then. Full body every day?
I absolutely love the shirt!! Awesome!
A combination of the two-diet and strength training is so important with some cardio thrown in. I have always looked at working out in order to get stronger not just burning calories. It is so important to preserve our muscle mass as we age!
So much information I’m going to have to watch multiple times I’m sure! And I need the direct messaging and tough love right now, so thank you for always being you and keeping it real!
I agree on most, if not all what you´ve said in the video. I especially liked the emphasis on compound movements and incorporating some "cardio" while lifting, it produces a totally different sensation. I must say the battle for domination of fat takes place 75% of the time in the kitchen and 25% in the gym.
Another high quality video loaded with great information. Hopefully viewers would not be overwhelmed with the many different things you can do in the gymn. It is excellent that strength training is getting more promotion along with cardio, most of us are just trying have better health and this is certainly the way to do it.
Thank you for covering this. Too many women think they will become Arnold Schwarzenegger if they lift weights. Most women won’t even look like you without full-time attention to diet and workouts. Body type also plays into this. I agree with most of what you’re saying; however, I’m 54 and I’ve been doing body split workouts for 40 years, but have now integrated a Ski ERG, Row ERG, or ECHO Bike between super sets. It has benefitted me immensely.
I love lifting but didn’t realize that menopause would make me more vulnerable to pelvic floor injury. We are told to tighten our abs, but the pelvic floor is not typically addressed. After some severe injury on a leg press and tons of rehab, I am still super careful not to strain, and I have to be so very vigilant about form. Thankfully so far I’ve avoided surgery.
You are a smart trainer. I would hire you!! That says a lot as someone who is and was a trainer for over ten years focused on corrective exercise specialization. Follow this woman’s channel. She’s on point. 🙌
63 woman and I love my weight strength training and wow the difference in a few months
I spent years as a competitive powerlifter and had a good base of muscle.. when I stopped competing and lockdowns hit, I switched completely to calisthenics and racket sports for cardio... the new challenge to my body produced very satisfying results... got leaner, quicker, more agile and built a different sort of muscle fibre.. will not go back to weight training at a gym again... bodyweight training is convenient and works!
Hoopla hoop for core strength- LOVE IT!! I’ve been doing it over 20 +years! And I am 60
So, this is great advise! Thank you! Are you going to create a weekly routine off this?! I would love that!
I workout with Caroline Girvan here on youtube. Im always happy to see the harmony between her workouts and your advice
I workout with Caroline too, I was trying to get personal training through cori as I need a little help with the last few pounds but they told me no because I was partially deaf.. reason? Because I asked for an email consult instead of phone consult and stated why, they said it was too long and to look at the other programs so since then I haven’t really messed with Cori
Wow - as others have said, this is loaded with good info and I will watch again. Can you please do a Part B with a video that shows these tips in action?
Do compounds , don’t rest too much , work all your muscles , do higher reps
Absolutely, Cori, you’re inspiring!!! Thxs✌️❤️ Jesse : )
Annnnnd as always some of THEE VERY BEST INFO !
So glad it helps! :-) Thank you!
Warm up is so important to avoid injuries, so true 💖
Excellent content! Thank you and keep ‘em coming!
You are so articulate and correct. Thank you
glad you incorporated dumbells in your training I train at home dumbells are a cornerstone of my training.
Good tips. Especially the naccessity of the warm up, one should also do cool down and stretch as well.
Awesome awesome awesome video. I’m 28 and this really helped me change my perspective on my current approach. Thank you!!!!!
Time after time I return to your channel for fitness tips and exercise variations. I rate your knowledge of biomechanics; you always teach me something new. Thank you, Cory🙏. Please however be careful about dispensing nutrition advice, which of course includes weight management advice. On that topic the science has evolved so much since you completed your (excellent!) biomechanics training. Remember, it is never too late to review the basics of biochemistry and human physiology, as myself and others have had to. It’s a case of Regress to Progress, y’know?
I have dietitians on my staff and am always reading the latest studies. I'm very well versed in all of the change thankfully. And I'm constantly regressing to progress in every area of my life. You can never know everything and it's key we are constantly learning to even meet our clients where they are at more efficiently.
I do like that move right at the 5 min. mark. I’m going to try that. Plus, lots of good advice incorporating workouts loads to a small calorie deficiency. Some welcome reminders!
So glad they help Don!
A really informative video, as always! Thanks for this!
Love all the info! It would be even better if you would like to update some more follow along videos!! 😍
Wow. Spot-on information and an excellent video. Thank you!
always in shape and always some good training information!
Have you written a book? If not, you should! So much great information-I can’t keep up with notes! I’m listening while cleaning my closet and have to keep stopping to rewind.😂❤
thank you Cory I have tried many programs and diets but now since I have been on the R.S program I feel great, strong, my body has started to recover from a lot of pain from too much like that I thought it was good, thank you you are here helping people like me ❤you are amazing your program is wonderful 🏆😍💪🏻beautiful results 🎉
How long have you been at it?
@@oolala53 six months and I continue this year 2023
Thanks a lot - I'll take these tips into account for sure!
As always, solid sound instructions and advice!
Harmonious informative awesome video … great delivery of information, good demonstration, and a wonderful look and shape … it’s really really good
Love the video & tips! And cute puppins!!!!!
I love this video. I am one those stuck in a cycle of cardio first then stregth. I keep going back to it even though as I get older, it isn't as useful. Plus, I heard as women get older, muscle is even more important to hold the body together. So, I need to get out of boring cycle of same ole same ole and step out and do more weight training.
Excellent advice! Thank you!
Great information! wish you were in SA to train with you in person. Thank you for sharing your knowledge with us.
I was borderline obese this time last year after a sequence of set backs through injury, infection and hospitalization. Last summer I started with full-body weightlifting workouts every other day. I went hiking on the days in between. I'm only using halter weights, a fitness mat and my own body-weight.
I've been doing push-pull splits for a few months now. But instead of doing only upper body PP and then Legs split, I'm doing full body push and full body pull splits. So there's lower body exercises built in to my PP splits, but they're either push or both PP exercises on push days and vice versa on pull days. I've also worked in the classic body part split into this, which almost came naturally. So push days are focused on chest, triceps and shoulders with push leg and core exercises added in. Pull days are focusing on back, biceps and abs with pull leg and core exercises added in. On leg day I just go for a decent walk in a hilly area and I add in some push ups somewhere along the day for fun.
My sessions are just under an hour including dynamic warm-up and cool-down. I even added mobility/flexibility movements into the cooldown.
I have the time to do this atm. One of my biggest fears is that I don't know how I will fit all this into my days when I go back to work full time again. I actually love working out now.
I bought a decent HR monitor (polar H10) a few months ago and since then I've been focusing on creating weightlifting sessions with zone 2 heart rate in mind. Zone 2 is between 60-70% of Vo2 Max and that's where the most fat is burned. You are still going to be burning calories and obviously there's working out in a fasted state to speed it all up, but it's got to be somewhat doable and fun right? Walking/hiking at a pace is basically a HR zone 2 exercise. Low Impact Steady State (LISS) was designed for zone 2 HR, but you can't really do weights without hitting the cardio zones anyway, so I'm sort of getting the best of both worlds. I'm still in zone 2 for a slight majority of my sessions, the rest is zone 3 and occasionally hitting 4 only shortly. Both splits consist of 12 exercises with 3 sets of 10-12 reps with 30 rest. I hit the target muscle groups twice per session.
I have to admit I got somewhat obsessed with the science around workouts and I try to work all that knowledge into them, but its hard. I had to resort to creating my own spreadsheets. I managed to make a routine that favors compound over isolation, puts target muscle groups first and alternates muscle groups as well, all while staying in that fat burning zone for the majority of the time.
I'm sure it doesn't have to be this complicated. I chose this route of optimization and I felt that I had to, because a lot of the information is locked behind paywalls or high level education.
I don't know if this all makes sense to anyone. I'd love to hear an experts/experienced opinion on my take though.
It's been paying off lately. Took a while to see some result in weight loss, but Ive been building muscle all that time too. My chest has already grown to a point where my clothing doesn't fit anymore. They used to be too tight around my belly, now its too tight around the chest. I can't even roll up my sleeves anymore. I had to replace more than half of my wardrobe. Luckily I don't own that many clothes and I don't really care all that much either as long as I can look presentable.
In the end, ANYTHING you do will make a difference. My mantra has been: "What else are you going to do? Sit on your ass all day?"
Some things I'm still looking for are:
1. A customizable workout timer app (Android) that allows for easily adjusting the amount of sets/reps for the entire workout at once. Its got to have Text to Voice and custom exercise entry. Preferably free or a reasonable one-time purchase. I'm currently using the basic Interval Timer app. I've tried a whole bunch and they're either subscription based and/or missing features that are critical to me.
2. A palatable plant based protein blend that also has creatine, some vitamin/mineral supplements and EAA/BCAA's in it. I've tried whey and it fucks with my digestion big time and even though it seemed to improve recovery a bunch I couldn't sustain the intake.
This is great stuff, thanks for posting! Such an inspiration to many, I really like your fitness journey. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me lose some fat and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!
Love love love the advice...could you please advice what bands I should purchase?
Big Buckets! Lots of info on this one. Great job
Great video and awesome tips!!
Thank you for sharing this.
This is great! Thank you!
Thank you very much Cori🙂
I don’t like to cook, so that creates a problem for me! I’m 70 years young and work out during the week doing Cardio. I would love to look like you!
Your content is helpful. Thank you
How would you structure the workout split mentioned in the video to ensure hitting the same movement frequently while hitting all parts of the muscle as you would in a split ?
Also how much cardio would you suggest then 1-2 times a week for 20-30 mins? And what would you eat before and after cardio?
Outstanding content!! Well spoken...
Great info. Thx
I lost 12kg in 8 months by focusing on strength training, with an emphasis on compound lifts. I didn't have to starve myself either.
Looks like a Win, win, win to me 💪🏿💪🏿
I always start my workout with 5 to 10 min of moderate cardio to warm up. Then I go into the weight training. I need to start adding some of those balance/coordination moves to mix it up.
You look great. Excellent content! 💯
One no-rest example is certain cable work. For some movements, you can put the pulley at the top, middle and bottom. You can do sets with no rest between other than the adjustment of the pulley because you're hitting the muscle group from different angles so the fatigue doesn't set in that fast. I basically do 36 sets without a break during that part of my workout once I can get a free, adjustable cable.
I definitely need my cardio. I track my rest periods, I do supersets, etc. I make sure my heart rate doesn’t fall below 125bpm, 2 warm up sets, 3 working sets- 3-4 sets with 15-20 reps. I don’t drop anything while only lifting. I have to do cardio in order to see results. My body is weird… 😩😩😩
Thank you! Always need these reminders to strive to continue making forward progress. 👍
My hubby said this is his original but you can borrow it if you choose to 😆
"Can't let the conditions dictate the intake."
Excellent excellent video. Thank-you
Thank you for sharing.
Thank you for the video.
great video, thank you. I would love to know where you bought the pants you have on with the deadlift please.😊
Great information, thanks
Absolutely delightful. No bs. Thank you. Loved this
Would you consider doing a video on kettlebell workouts? The how-to’s, benefits and “risks”?
As they are an expensive investment, correct direction would be a big help.
great info, it's funny cause I'm 42 and in best shape of my life and, I agree with everything you said it's almost my exact program,especially with the diet part this is exactly the right way to do it!
Loving your videos 💋
I'm 60 and lost over 80 pounds several years ago. I exercise to walking/light cardio videos every day and also work out with 5-8 lb dumbbells three days a week for ten minutes at a time. For the past couple of months, on my strength days, I've been using the hand weights 3x a day followed by a protein shake and/or protein meal. Do you think the 3x a day regimen and protein is too much? Should strength training be limited to once a day? On the strength days, should the cardio be done before the strength so as not to possibly ruin the muscle-building effects of the protein? Thank you.
Thank you!
What brand are your shoes? Love them! And your content!
All useful Information, thank you. All practical, any ideas on progression? You a pt?
Great tips!
Curious about whether you switch up your deadlift grip and sometimes do underhand grip right and overhand grip left?
Hello… I just turned 50 and would like to start weight training. I’ve been browsing through the videos and I’m wondering if there’s one I should start with. Thanks so much!
What do you mean by bodypart splits in your work out? I love your videos
Thank you❤❤
Great video! What's the name of the exercise being performed @5:00 into the video? The idea of the hemisphere or anterior/posterior splits is very helpful. thank you!
The Windmill with the dumbbell :-) And so glad the adjustments in weekly programming help!
I have yet to find a way to implement the rope method...throwing the double rope. your compound moves for cardiologist and strength are great.
The battle ropes are for sure a great workout! Even using them as a quick finisher can be a great option.
Thank You CORI!)))
Jacqueline
Glad it helps!
AWSOME❗
This had so much great information I needed to hear !!! Thanks for sharing !!!
VERY NICE VIDEO!
SUBSCRIBED!!!!!
Cory, can you please list compound movement exercises.
1. Overhead press
2. Squats
3. Bench press
4. Pull ups
5. Deadlifts
6. Dips
My warm ups consist of a 5-10 minute stretch to begin my workouts. Is that sufficient or do I need to focus on something else when warming up. I mainly stretch as a warm up because I have chronic back issues
I love your shirt :)
Had I known years ago that weight training was the best way to get a fit body, I would have been doing it long ago. I love seeing how my body has changed and how I have great muscle definition, purely feminine.
Cud you please make the video on diet with diff calories for fat loss? As strength training along with the diet will benefit more. Please include vegetarian diet too.
Are you recommending doing a full body weight lifting session every time instead of alternating between upper and lower body per session?
I go for soreness but it is harder for me to get that soreness . Tip 6 is if your fat in the middle just do core exercises your arms and legs will follow
Love the dogs❤❤❤❤❤❤
You have the best abs on RUclips!
Do a video on the beep test…the purpose and how to do well in n them
Love your shirt 😅