How to Lose Fat AND Gain Muscle At The Same Time (Step By Step)
HTML-код
- Опубликовано: 31 дек 2023
- So you want to lose fat and gain muscle at the same time...
inevitably you ask the question...Which should I do first…gain muscle or lose fat?
The great thing is…
You CAN do both at the same time!
But how you do that may depend on where you are currently in your fitness and body composition journey.
While you can achieve both goals, you do need to set a primary focus as that will impact how you adjust your diet to start.
That’s why in this video I want to break down two different nutritional approaches to body recomp whether you want to lose fat as you retain
and gain lean muscle or you want to gain muscle as you maintain your level of leanness while potentially getting even leaner!
And then I want to share a bonus workout tip to help you make sure your diet and workouts are working together.
Now if you’re thinking, “But I heard this wasn’t possible to lose fat and gain muscle at the same time.”
I’m going to let you in on a little secret…
It is possible.
It just takes embracing something that so many of us want to run from…
A habit so many of us have labeled boring and tedious and hard… 
Хобби
I have been trying to track everything and protein. I get caught up in the other numbers and give up thinking I’m not “doing it right”. Thank you for advising to just focus on protein to get started. Happy New Year!
YES! Sometimes we have to step back and give ourselves a small or simpler focus to start!
Thanks Cori! Happy New Year!
Happy New Year! I want to gain muscle without gaining fat, so this was a great video to start the new year! Thanks Cori!
The most important things someone can do is try to figure out their maintenance level because the difference between, deficit, break even and surplus is only about 200 calories plus minus 100.
Another very helpful video from RS, possibly the best fitness channel on the web. Thank you!
I can say at 57 yrs old it really works… slowly but properly!
Txs for the great info week after week!
I'm happy to see your comment! I'm 45 and getting pretty nervous about where things are going to go in the next few years! My plan is to keep learning from Cori and readjusting my habits as my body requires. Still scared tho!
I'm 68 and agree with the s l o w l y part. It's a journey and apparently I got off the exit ramp sometime last summer, but back at it 🙂
I need help! I've been slim all my life but menopause has seen me gain 5kg in a year 😢 I don't know a thing about calories! Where do I start?
@@Amanda-fg3ep Follow and trust the process .. It does work it will change everything… health, recomposition, mental stability… it’s been 2 yrs and I am really starting to see the change profoundly! Recomposition!
I will be 57 in October. I've worked out my whole life and I'm little. I have muscle, but with menopause-I want to up that.
Happy New Year lovely Cori, thank you for reminding me❤
Another helpful post! I need constant assurance to eat a surplus even though it always serves me well. If anybody else feels the same fear of surplus, I can attest to the fact that pairing the surplus with Cori's workout designs in Dynamic Strength is a sure bet.
My AHA! moment last night: I weigh tofu for my protein smoothies in the morning/afternoon yet I "trusted" the measuring cups for serving sizes. Ie: Frozen whole strawberries. I didnt realize til now, the serving sizes might have been askew. Im looking forward to my inner nerd coming out more via measuring everything with a food scale and logging it. By increasing protein, logging macros and 1:1 coaching with your program, Ive dropped 25#. My confidence is thru the roof. Stoked to continue forward with RS! TEAM 1%!
Cory, looking forward to another amazing year with you and your team :)
Thank you! Excited to see you continue to rock those results!
Thank you. Perfect timing. 😂🎉 Happy New Year
Thank you! Back to tracking today
The word on your t-shirt says it all 'EVOLVE'- love these offerings -thanks Cori
YESSSS! Exactly ;-)
You're videos are always awsome 😍
Thanks. You make it easy to understand, but I always have to watch more than once...
Try taking notes and see what you end up with. At this point, I have pages of highlight points that I refer back to again and again. Cori imparts a lot of quality info in her podcasts and RUclips's which is exactly what we want but since it can be a lot to absorb at once, the notes are a tremendous help for me.
Happy New Year Cori, looking gorgeous Hun. Fantastic and interesting content as always.
Thanks glad it helps!
Thanks! Your advices are so, so helpful. To track our macros, do you have recommendations for easy and free or low cost apps?
Love watching and listening to you, you keep it real❤. The last 2 years I gained so much weight, du to stress, I would love to lose a lot off fat and gain muscle, can you please explain the 6 12 25 steps you mentioned? I can't find them back! Thank you
Thank you Maam🥹👍❤️
Great content, great presentation + great physique (& digging that T shirt too!)
Looking forward to more ace uploads in 2024 👍🙏
Thank you! Here's to hopefully a ton of helpful videos this year!
From October to January, I was able to lose 12 pounds of fat mass and gain 2 pounds of lean muscle mass. Lots of tracking my macros and 6 days a week of 45 min. strength training and HIIT, some light running.
Love that you really honed in on those habits to create systems that worked for you!
This is great info. I didn’t know how important protein was until I started doing my research, but I’ve made sooooooo much progress in just upping my protein intake everyday and not changing much else about how I eat.
YES! That one change really can make a difference!
Yep..as soon as soon as you said "tracking..." I'm like oohhhhh....🙄😫
😁 Me too! But it's a new year and we got this!
Yup. It's not something we want to own BUT honestly to see the best results as fast as possible, the downside of it being a bit tedious and frustrating to start is worth the upside!
Excellent content. I have been struggling and thought I was great at tracking but I see how there is room for improvement. I’m very curious about your 6-12-25 protocol
Happy New Year! I'm a bit confused about conflicting information about protein. End of last year I started tracking, upped my protein and included a daily protein shake (I stopped this due to bloating). I'm 48, perimenopausal and looking to build muscle mass. And I did see positive gains. But listening to other nutritionalists and podcasts, I am hearing more and more that if you eat a healthy balanced diet that additional protein is not needed to gain muscle. Now I don't know what's best to do?!?
HAPPY NEW YEAR!
protein, protein and protein -- oh yes...and tracking! gotta get on both of those! thanks for the New Year reminder! you are the best Cori!
Happy New Year! Glad it helps!
This was so helpful! I'm trying to build more muscle, but I'm also trying to lose around 5-10lbs and I had no idea how to do it. I strength train 5 days a week, but I also do HIIT workouts 2-3 days a week because I felt like I had to in order to lose weight. Now, I'll mainly focus on strength training and cut my calories by 100- 200 since I'm active and don't have much weight to lose. Thanks so much!
I'm so glad this helped!
You do a lot. I don’t know if you do the HIIT the same days of the strength workouts but I read that we (re)build the muscle in the rest days.
Thus a priori you need 1-2 (active) rest days during the week?
@virginiemazy7054 The HIIT workouts would be on the days I was already working out. I do rest 2 days out of the week.
Hi! What is the 6-5-25 protocol, please?🌸
I have been in a calorie deficit since August, cutting. I am not as lean as I want to be, I track and hit my protein goal daily. Can I build muscle as well in the state I am in? I was thinking about going 3 more months to continue to get lean and then hit maintenance. Any insight would be appreciated. Love your videos, always so informative and on point. Thank you!!
If you do that every day add 1 or 2 days of a surplus. Like every 4th day - see if that helps. Including carbs.
SECOND COMMENT: 🥈 HAPPY NEW YEAR 2024 happy new year Cori 👍🎊😃😍🤩💪
What’s a good tracking app to use?
So difficult to work out what your macro numbers are .. for gaining muscle and not losing weight especially when you put in to different sites that your 69 years old …
Hi, postmenopausal 49 years old here, doing strength training for 8 months. At the start 34% body fat is now around 26% but rapidly increases when I try surplus for muscle gain:( What should I focus on primarily🤔
The app I use to track my food costs too much when you subscribe. Is there an app that's either free or cheap you can advise?
I always track but reaching 40% on protein is super hard when you're vegan and don't consume fake foods 😒 Any advice on how to do it or in your opinion is not possible? Thanks!
What is the 6-12-25 protocol? Is it a video? I’m looking but can’t find it. Thank you for great info
I found it. It’s in her video list.
I dont like coubting calories bec it messes up with my psyche. I get obsessive about it..
But now im stuck at a weight thats actually ok for my height and people around me say i actually lost weight, but im still flabby around my midsection and arm area.
Im going to start seriously tracking my protein though and then slowly change my carbs and other macros. Thank you for the tips! Even though i dont like the answers 😂
Honestly it's remembering too that WE are judging the data. The tracker isn't judging, we are. And often tracking what you're doing currently without changes to separate out the tool from the mindset can be key. And realizing it can even help you include MORE over just cutting out! You've got this! And remember it is to learn your portions so maybe you then don't track after an "educational" phase!
5:44 them shoulders!!
Really interesting, but my problem is that I'm 70+ years old. All the advice for post-menopausal women is to eat more protein, which will help prevent muscle loss, but will also add visceral fat. Following a vegan diet claims to dramatically reduce visceral fat, but will result in muscle loss because you have to eat more than a lumberjack to get enough plant-based protein. I have no ambition to look like a muscle-builder, but I do want to live at least 10-15 more years, so it's really hard to know what diet to choose.
I would love to join your program for the workouts, but I have a history of having an eating disorder from years ago, and the county macro part scares me a bit-as I try not to focus on count calories or measuring my food.
Hi Abigail. My Dynamic Strength program is workouts only so no need to count macros if you have a nutrition plan right for you. And if you're meaning my coaching, I have Dietitians on my team who are experts in helping clients with ED. And we navigate to adjust macros and portions to fuel so you feel your best as you train to feel fabulous.
Hi Cori, new subscriber here! This video covers the exact issue I'm having right now.
To keep it short: I've recently lost 70lbs over 3 years, after being fat my whole life. At 133lbs and 5'2, I'm finally a healthy weight, but I've lost so much lean mass over those three years in a small deficit (no lifting or adequate protein!) I'm now what you'd call 'skinny fat', and I haven't lost any more weight since December despite eating 1400 calories per day, which I suppose means that my lean mass and metabolism have shriveled to nothing and 1400 is my maintenance.
However, I still have about 15lbs of fat on me that I want to lose to get to my "goal" weight. If you were me, which approach would you take, calories-wise?
In your case focusing on macros is key. And once you dial in those ratios, you'd then want to slowly work on increasing your calories week over week slowly :-)
My mom is 71 and very active but she I going to be undergoing a hip replacement in February and she’s concerned about losing muscle mass. Do you recommend she increases her Protein consumption and/or possibly eats high protein/fat and less carbs during this recovery period?
Last time she had surgery she noticed quite a significant loss of muscle in her arms and she feels like she hasn’t been able to put it back on…she kinda felt like it aged her. Any tips would be greatly appreciated! Thanks!! ❤
Definitely training around as much as possible is key. But I do have my clients rehabbing injuries going higher in protein and also I make sure they don't drop calories too much. While we aren't as active, we still want to fuel to retain that lean muscle! And as we get older, things do change. Focusing still on lifting heavy for our ability and current level as we focus on fueling to gain is key! redefiningstrength.com/how-to-build-muscle-at-any-age-7-tips/
without properrehabilitation physiotherapy the muscle regain is slow. The loss is fast and it may take 1-1.5 years of efforts to build this back.. it is really about the proper exercises and the regularity,ex for her arm.
I’m lean, very active and have started to lift weights, but want to build muscle. I find as a vegetarian, increasing my protein intake very difficult. I don’t eat highly processed foods like tofu or salty halloumi so mostly stick to vegetables, chick peas, lentils etc. Do you have any tips or advice for vegetarians please? I’m in the U.K. 😊
Halloumi, lentils, chickpeas, beans have protein
I am vegan and it's been hard for me too. I added an amino blend that apparently adds about 50 grams of protein to your daily intake. I also eat tofu, lots of legumes, mostly lentils, chickpeas and black beans.@@greentara291
Liked👍🏾
Do you have any workouts that don't use arms or put weight on your arms? I have a recurrent rotator cuff injury and really struggle to find workouts that don't trigger my shoulder pain. Over the last 5 years, i have had to give up all my hobbies (yoga, ballet, aerial acrobatics, martial arts) and have put on loads of weight. I am really struggling and don't know what to do.
Are you doing physio? Are you hypermobile and working on stability? I do have workouts that use lots of bands, which I find key for upper body work and improving stability.
170 grams of protein?? I’m 5’2” and weight 130
When I go in surplus it’s more like 1000-2000 calories 😂🤣😂 then I feel bad and fast for a whole day so it evens out😂😂
What site can I trust for cal total? 😢
I use my fitness pal and type in USDA after or even sometimes google foods if I'm not sure.
Cori! I need help with whittling the back fat area between the bra line and lower back! What at home db/band exercises get in there?
Honestly, for fat loss, especially stubborn areas, macros make the difference and sticking with them as we lose off of areas we don't care about first. But strengthening your lats is never a bad thing too if you do want that muscle in your back!
@redefiningstrengthOC I'll add more exercises for lats! Thanks!!
TRACK protein
STACK gains
Cori I must ask how old are you?
I need help growing a six pack and getting a big butt 😂
That's body recomp! Losing fat to show those abs as you build and retain lean muscle! :-)
Do you ever work with men?
Yes! :-) I have fabulous male clients I love help rock that body recomp!
It would be easier if it weren't so dang expensive to eat healthy.
I too, personally struggled trying to justify the added expense of healthy nutrition. Two things helped me along the way. I retrained my thinking along these lines…Processed foods, junk food and sweet treats are just as expensive as healthier choices. Plus I always wanted more of the junk. Secondly, the cheaper foods are going to cost me my health in the long run. They lead to obesity, insulin resistance, heart disease and other serious, long term medical conditions. I am worth it to take the best care of myself. I let go of my excuses. I slowly learned to adjust my food choices and budget to accommodate a healthier lifestyle. Didn’t happen overnight, but small steps along the way. Good luck to you!
It's not as expensive as you think. Junk food doesn't fill you up, so you need to eat more. It ends up costing more in the long run (financial and health). I do a lot of canned foods, like canned chicken. They aren't too pricey because they have a long shelf life, so they can be made in bulk by companies and sold for cheaper. Frozen foods are a great option too! Frozen veges are sold for fairly cheap. You don't have to buy fresh to eat healthy. You can go as expensive or as cheap as you want if you are willing to hunt around for a deal!
The good thing is there are so many ways to work within our budget. I love buying frozen and in bulk. Walmart and Target have so many new local options that are affordable and healthy. Even farmer's markets can have some great deals because you are buying direct!
Very heavy makeup that totally changed her looks. But not for the better unfortunately. She does not need that. She has a soft cute face...
I guess everyone has an opinion. I think she has looked great both with and without makeup. But her channel isn't focused around being cute.
I guess all I'm sauna is this is a fitness page so why criticize her for changing up her hair and makeup. Why not just support her.
Unsure why you need to comment - you can certainly think this but you don’t need to say it out aloud. I don’t think cori is going to change her look just because you don’t like it! There is nothing wrong with the way she looks and it doesn’t change her great advice. Probably keep your opinions to yourself
Keep it to yourself, no need to be rude
she is having fun and it is fun...