Hi April can you please share your thoughts about fat loss in the context of intermittent fasting for petite women? I’m trying to do A mini cut also 2wks in of 1300 cal to lose 10 pounds that I’ve gained over the past yr and have heard doing a 16:8 IF will help burn from fat stores in conjunction with a whole foods diet of course. Thoughts?
I think it would be really great for you to talk about the option of people doing a reverse diet THEN cut so that they don't have to cut down to 1300-1500 calories. Reverse diets can be wildly helpful for women to be satiated, get micronutrients, balance hormones, etc. before going into a cut.
Hey April, I know you talk a lot about keeping a food journal just to have an idea where to start off and if you’re going for body recomposition cut back, maybe even 50 cal from that but what if we’re already not eating enough so say we’re eating around 1200 to 1300 cal are we still supposed to cut back 50 cal from that or should I go up to say 14 1500 cal and stay there for a while then cut down I’m very confused when it comes to this
As a short girl who has yoyod my entire life. I have never heard most of this. I've always assumed weight loss/training was pretty much the same for everyone. Never even considered being short part of why I'm always here! It makes sense though.
I’m 5’3” and the eternally trying to lose weight was definitely a thing. My weight yoyo’d for years. I fluctuated from 115-160! It wasn’t until I completely changed my life style and started training and eating healthy whole foods/ high protein that it stabilized.
I have seen so many RUclipsrs with millions of subscribers. Not only you target a specific population group, your explanations, in depth information and professionalism are through the roof. You really deserve much more recognition. Thank you for sharing your expertise and experience with us. Keep up the good work💪
This has been my life and I came to your channel because I lost most of my muscle after cross country season because I ate less but not high protein foods. Working on having a healthier lifestyle
Ayyyy I’m 5’1 and also currently 117 pounds! I’m struggling debating on whether to cut or stay at maintenance. After cutting to 110 pounds twice in the past 3 years, slowly and healthily w high protein + exercise, I always find myself more anxious, irritated, tired, and thinking about food way more when I’m 110. Last year at this time I was 110 feeling that way so I stopped my cut, intuitively ate, and slowly gained till i hit 117 yet again haha. I feel stronger physically and mentally now than a year ago, but I like my body less again. I just don’t know what to do.
Ugh I feel you!! I start getting food obsessed and the same thing happens… Hoping if I start eating healthier I’ll feel more full and satisfied :) Good luck! Hope it worked out!
This video is so helpful! Thank you!! I’ve been struggling with nutrition/macros and was wondering if you had a video on creating meal plans or meal prep with your macros
hey! this video goes into how i plan my meal preps in my iPhone notes: ruclips.net/video/v2ly-Jmj47w/видео.html if you're looking for even more specific info, feel free to share a detailed video request for me!
She said low steps with 10k. Lol im over here happy that im hitting 8, as someone who sits at a desk all day. I have to work soo hard to get to 10 every day lol. Been working towards it though. Loved this video. Very helpful as always!
yeah it's a common frustration I hear a lot, we just spend our whole lives trying to lose weight. You'll have more results with intentional dieting phases and living the majority of your life in a happy maintenance mode!
This is a good one! One of the ways I do this is through my non negotiables I talk about at the end. If I have a busy schedule - PRE PLAN! Time block my day and add in the workouts. Prep my proteins ahead of time, so as much ahead of time and plan the rest throughout the week. This really helps with busy schedules so you aren’t left with nothing to eat at home or no time to workout. Hope this helps ❤
Hi April can you please share your thoughts about fat loss in the context of intermittent fasting for petite women? I’m trying to do A mini cut also 2wks in of 1300 cal to lose 10 pounds that I’ve gained over the past yr and have heard doing a 16:8 IF will help burn from fat stores in conjunction with a whole foods diet of course. Thoughts?
The studies support a maximum of 12 hours of fasting for women, if doing it faily. 16 hours is okay if only done 1x a week or less. After 12 hours it can have some not great side effects (not for men, just women)!
What if you have to go out for lunch or dinner with friends, how do you ensure you eat within calories? If I am feeling hungry every 2 hrs during the cut, does it mean I am eating too little?
If I decide to eat out, I pre-plan by looking at the menu ahead of time and entering in the "My Macros App" what I estimate it will be. From there, at the restaurant I make sure to drink lots of water and stay in touch with my hunger cues. The goal is not to feel stuffed or sick from that meal, and stop eating when I'm about 70% full. A useful tool to use is the hunger scale. 1 being full and 10 being starving, for fat loss you want to be sitting around a 6ish in hunger. You will feel satiated after meals and get just slightly hungry before your next meal, but not starving ever (we don't want your blood sugar levels crashing). Remember fullness is not just about calories alone - you need the right balance of protein, fat and fiberous carbs to feel full! Also eating more voluminous, lower calories foods like one big ass salad (I call them BAS haha) per day helps. Hope that helps!
Great video!! I can’t thank you enough. I am curious when you said to make a 50 to 100 calories cut from your maintenance, and you write 1400. So your maintenance is 1500-1600… I am 5”3 and was eating 2200-2300 daily before my current cut, now I’m eating 1700 but the weight is coming down sooo slowly (0,2 kg or less than half a pound a week) 😓 and I’m so hungry too… I’ve never been able to guess my maintenance calories accurately because I maintain my weight on a very wide range…
Yep, my BF is 2200 maintenance 1700 to cut calories he is only a couple inches taller than me I am 1700 maintenance and 1400 to cut calories He usually eats pretty regular with 1700 calories to spare, going for a lot of protiens I usually go for plant based proteins with high micronutrients, I need to feel full for a long period of time so foods that are high in healthy fats like nuts are great among other things I don't stay in a cut for a long period, usually just to cut a SMALL amount of access weight while maintaining my exercise levels, not building on them during a cut It's very possible, it just requires a bit of adjusting for a period I personally don't go 8 weeks as well I will go 2 weeks at a time. Otherwise, I find it affects my PCOS and Low Thyroid I can easily loose 5 ib in 2 weeks If there is any more, I'll go back to normal for a month or 2. I need to get back to complete health before trying again in a couple of months and do a couple more weeks or a second mini cut I'm only 5'1/2" so I gain and cut weight like crazy Even just walking for a couple of hours every day l loose the weight. Don't worry about others bodies, focus on yourself
Good info… I’m trying to maintain right now but am still slowly losing. I imagine at some point I’ll want to do one and need the reminder to do it smart.
Hi April!! I’m 5’1 and I weigh in at 128lb, I lost 8lb over 8 weeks at about 1600-1700kcals. I reverse dieted before this and my maintenance is around 1800-1900. I’m still in my deficit, and I’m on week 9 now. I have 5 more weeks to go! Do you recommend dropping my calories further to about 1500kcal to fasten the process, or is that too steep a drop? Thank you so much xx
You will likely need to take diet breaks, periods of time when you reverse diet. It will take longer than 8 weeks to do in a healthy manner but very doable!
@@ashleybankscoaching that's exciting! Having a plan in place and some kind of accountability will definitely be crucial. I recommend 1-1.5 lbs of weight loss per week max to ensure you keep it off and don't gain it back after. Are you looking for help with your weight loss plan?
@@ashleybankscoaching Always here for you if you want to hop on a call. My calls are not weird or salesy btw (cringe!), just a casual convo like talking to a friend to see if I am the right fit to help you achieve your goals. If this is of interest, I'd love to speak with you 1-1, here's my link! calendly.com/d/dyh-zh6-52y (otherwise, still happy to help through my free channels as always! xo)
that's a great question! i might do a video on this to go more in depth. i've heard about people eating low sodium nuts as a light protein snack before their workouts. eggs are also another one to try for sure!
My issue with working out is that right before my period i have a huge drop in energy and i don't wanna do anything, and then I'm bleeding. Leading in total of 4-5 days when i would not work out at all (and then too much time passes and i get out of the habit) I'm not sure how April never skips the gym even on that time of the month
I soooo relate to this. I feel like workout programs in general and advice like this only applies to already really healthy people, and to people who don't suffer with PMDD like me or pre existing hormonal issues. There's not a chance in hell that I'd be able to workout/ even walk during my period
I struggle with this too... what I try to do is to get at least 3 days of activity. I *try* that those are actual strenght training, but if I'm feeling too tired, I do a pilates or yoga class. That week I tend to do less cardio (fewer steps), or less intense cardio (i skip my runs)
Can I ask how you calculated your macros? I use a machine at my gym which measures my composition and calculates my macros for me. It has rapid weight loss option which is 6-8 weeks, the calories are 1551-1651, and then moderate which is 10-12 weeks, the calories are higher- around 1751-1851kcal a day. I would like to do the mini cut for 2 months as you are, would you suggest I go for the rapid wright loss option? Do you have any tips for getting for social gatherings on a cut? I have 2 dinner events. Also, I love your tips on having an event to motivate you! My birthday is coming up soon so I’ll use that to encourage me. And your tip for doing your meal planning/ macros a week in advance- I’m going to implement this as I always forget to eat when I’m focused on work. Thank you for this video! ❤
Hello! Thank you so much for the detailed information! A quick question I had was your caloric deficit... was this calculated based activity level too, or no?
She has mentioned before that for us women under 5’4 it’s best to not go over 135g of protein. For example I currently weight 175lb so my macros for protein is 135g. Please correct me if I’m wrong.
Is a mini cut possible without tracking macros/calories? If so, how would you suggest going about it? I had an eating disorder in the past and don’t feel comfortable tracking.
Personally I just take one item out of my diet. Like I usually have a snack of yogurt but I just skip it. I also have struggled with EDs in the past so I can't track either. Just take out something small or eat a smaller portion than usual. Try to pick something that's around 70 to 120 calories. ✔️
Can you give advice on how to count calories accurately when you cook most of your meals at home? I tend to cook big batches of food but I never measure my ingredients. 50 calories is such a small amount and I feel like I could never be that accurate with counting what I'm eating.
Measuring is key! I track my macros/calories using a food scale like this one www.amazon.com/dp/B004164SRA?tag=onamzsmalleti-20&linkCode=ssc&creativeASIN=B004164SRA&asc_item-id=amzn1.ideas.11WRQ33XTUNCZ&ref_=aip_sf_list_spv_ofs_mixed_d_asin and then entering those in grams into the my macros app. Of course, no matter what, it's not 100% accurate, but this isn't about perfection, it's about consistency!
I would love to do this mini cut but I am RN and I don’t eat at the same time because it depends on how busy it gets on the floor . So how would we do this cut ?
Hello , Can you do a effective body recomposition with bodyweight only? I want to join the firefighter’s paramedical teams so I want to be stronger/ be able to do at least 10 push up, 1 chin up and have a better cardio. I tried weightlifting but it is not for me I do 30 min of pilate or yoga or some sort of mouvement 4 times a week. I rock climb, swim or do calithenics exercices (i am a begginer) depend on what i want 3 times a week. I love moving and i enjoy those activities but is it to much? Thank you for your time and your video, have an amazing day ♥
Hi April. Can you give us an example of what your workout routine is through the week? Also, is this minicut something you do to lose fat and not muscle?
Yes, happy to! Right now I'm following a split - 2 lower body days, 2 upper, and 1 full body. The other days I just do walking or cardio or take a class - I leave it flexy! You're correct, the goal of mini cut is to cut fat, not muscle, although a little but of muscle is bound to go as well since I am in a slight deficit xo
April, why are you eating 130g of protein if you’re not trying to gain muscle? Won’t that be too much then since you’re way below that in weight? Also is the reason for the lower grams of fat so you can eat more carbs for energy? 18:54 Love you and your videos!!❤❤ representing for petites!
Oh hey Nicole! Really depends on if you need to in order to get results! Also, if your calories are in a good starting place to do so in a healthy way. I think we've had a few convos together about this, a lot of times body recomp (calories at maintenance + training) can be a mini cut in itself, it just depends on your starting place!
do you think you could explain why nutrition is the main factor on how to lose fat, not exercise? I know you have talked about the reasoning behind this more but I forget😆
I have been waiting for this vid since the day you announced your mini cut which by coincidence was the day i started mine! also coincidence but we are the same height (156cm) and weight (53kg). really interested to pick up any tips along the way. I resonated with something you said once. i looked 'fitter' ie had more defined abs etc before i became a calisthenics athlete, which always makes me laugh. I have to eat more because i move and train a lot now and so i have put on a little weight, so even though im stronger i look less 'fit', hence why im doing a mini cut. I remember you saying you were a fencing athlete and how that bulked your thighs more because you needed really strong quads etc. I was wondering if you had any tips for someone like me who does a lot of strength and resistance training, but does not want that to change my body shape too much? for example, would i have to incorporate more mini cuts every year?
Yes! Totally resonates. A slight calorie deficit will help in losing fat and depending on your workout routine and how much protein you get, you may also lose a little muscle then too if that's what you're looking to do. keep me posted on how it's going!!
@@AprilVWhitney yeh definitely! not going to lie these last 2 weeks ive fallen off the wagon but gradually seeing some changes in weight loss with the calorie restriction, i personally feel i still look the same but ill keep at it! excited to hear your updates too!
I can give you some tips! Pilates is great to be used in conjunction with strength training with weights and a good nutrition program. Pilates alone is not likely to be enough of a weight stimulus to build much muscle or definition though, or to help you lose weight/fat. It's great for deep core work, stability and balance
Tell me what q's you have about my mini cut below so I can include in future episodes! xo
This is great!! I can’t wait to follow along with you. I’m also in a weight loss phase and need some help
Hi April can you please share your thoughts about fat loss in the context of intermittent fasting for petite women? I’m trying to do
A mini cut also 2wks in of 1300 cal to lose 10 pounds that I’ve gained over the past yr and have heard doing a 16:8 IF will help burn from fat stores in conjunction with a whole foods diet of course. Thoughts?
I think it would be really great for you to talk about the option of people doing a reverse diet THEN cut so that they don't have to cut down to 1300-1500 calories. Reverse diets can be wildly helpful for women to be satiated, get micronutrients, balance hormones, etc. before going into a cut.
Hey April, I know you talk a lot about keeping a food journal just to have an idea where to start off and if you’re going for body recomposition cut back, maybe even 50 cal from that but what if we’re already not eating enough so say we’re eating around 1200 to 1300 cal are we still supposed to cut back 50 cal from that or should I go up to say 14 1500 cal and stay there for a while then cut down I’m very confused when it comes to this
Would love to know what the reverse diet process is like after the mini cut - if there is one? :)
As a short girl who has yoyod my entire life. I have never heard most of this. I've always assumed weight loss/training was pretty much the same for everyone. Never even considered being short part of why I'm always here! It makes sense though.
She has arrived! Welcome :)
I’m 5’3” and the eternally trying to lose weight was definitely a thing. My weight yoyo’d for years. I fluctuated from 115-160! It wasn’t until I completely changed my life style and started training and eating healthy whole foods/ high protein that it stabilized.
I have seen so many RUclipsrs with millions of subscribers. Not only you target a specific population group, your explanations, in depth information and professionalism are through the roof. You really deserve much more recognition. Thank you for sharing your expertise and experience with us. Keep up the good work💪
aw this is so kind. Thank you! xo
This has been my life and I came to your channel because I lost most of my muscle after cross country season because I ate less but not high protein foods. Working on having a healthier lifestyle
I love your channel, please don’t ever stop. I’m 5’2 and weigh 70kg x
Ayyyy I’m 5’1 and also currently 117 pounds! I’m struggling debating on whether to cut or stay at maintenance. After cutting to 110 pounds twice in the past 3 years, slowly and healthily w high protein + exercise, I always find myself more anxious, irritated, tired, and thinking about food way more when I’m 110. Last year at this time I was 110 feeling that way so I stopped my cut, intuitively ate, and slowly gained till i hit 117 yet again haha. I feel stronger physically and mentally now than a year ago, but I like my body less again. I just don’t know what to do.
Ugh I feel you!! I start getting food obsessed and the same thing happens… Hoping if I start eating healthier I’ll feel more full and satisfied :) Good luck! Hope it worked out!
This video is so helpful! Thank you!! I’ve been struggling with nutrition/macros and was wondering if you had a video on creating meal plans or meal prep with your macros
hey! this video goes into how i plan my meal preps in my iPhone notes: ruclips.net/video/v2ly-Jmj47w/видео.html if you're looking for even more specific info, feel free to share a detailed video request for me!
Hi April, thanks so much for sharing ❤ I would love to hear about your meal prep. I always struggle with this.
Your skin is amazing! Thank you for all the knowledge!!
thank you so much! btw, my skincare routine/tips are here in case you missed it: ruclips.net/video/BaE5so-5AqQ/видео.html
She said low steps with 10k. Lol im over here happy that im hitting 8, as someone who sits at a desk all day. I have to work soo hard to get to 10 every day lol. Been working towards it though. Loved this video. Very helpful as always!
Hi April. Yes! Totally feel like ive been in a weightloss phase for years.
yeah it's a common frustration I hear a lot, we just spend our whole lives trying to lose weight. You'll have more results with intentional dieting phases and living the majority of your life in a happy maintenance mode!
Perfect! This is exactly what I needed, thanks!
Awesome, so glad it's useful to you!
Love you April you have changed and helped me so much with your videos love you, 🫶🏼🤍🙌🏼
omg Hannah! Love you too! Thanks for the kind words
This is awesome!! Thank you so much for all of the information. 😊
Yay! you're so welcome! xo
How much of a deficit are you doing? Like how many calories down from maintenance should we aim for?
I appreciate this information! Thank you for being so encouraging and taking us along your journey
This is a good one! One of the ways I do this is through my non negotiables I talk about at the end. If I have a busy schedule - PRE PLAN! Time block my day and add in the workouts. Prep my proteins ahead of time, so as much ahead of time and plan the rest throughout the week. This really helps with busy schedules so you aren’t left with nothing to eat at home or no time to workout. Hope this helps ❤
Hi April can you please share your thoughts about fat loss in the context of intermittent fasting for petite women? I’m trying to do
A mini cut also 2wks in of 1300 cal to lose 10 pounds that I’ve gained over the past yr and have heard doing a 16:8 IF will help burn from fat stores in conjunction with a whole foods diet of course. Thoughts?
The studies support a maximum of 12 hours of fasting for women, if doing it faily. 16 hours is okay if only done 1x a week or less. After 12 hours it can have some not great side effects (not for men, just women)!
What if you have to go out for lunch or dinner with friends, how do you ensure you eat within calories?
If I am feeling hungry every 2 hrs during the cut, does it mean I am eating too little?
If I decide to eat out, I pre-plan by looking at the menu ahead of time and entering in the "My Macros App" what I estimate it will be. From there, at the restaurant I make sure to drink lots of water and stay in touch with my hunger cues. The goal is not to feel stuffed or sick from that meal, and stop eating when I'm about 70% full. A useful tool to use is the hunger scale. 1 being full and 10 being starving, for fat loss you want to be sitting around a 6ish in hunger. You will feel satiated after meals and get just slightly hungry before your next meal, but not starving ever (we don't want your blood sugar levels crashing). Remember fullness is not just about calories alone - you need the right balance of protein, fat and fiberous carbs to feel full! Also eating more voluminous, lower calories foods like one big ass salad (I call them BAS haha) per day helps. Hope that helps!
Great video!! I can’t thank you enough. I am curious when you said to make a 50 to 100 calories cut from your maintenance, and you write 1400. So your maintenance is 1500-1600… I am 5”3 and was eating 2200-2300 daily before my current cut, now I’m eating 1700 but the weight is coming down sooo slowly (0,2 kg or less than half a pound a week) 😓 and I’m so hungry too… I’ve never been able to guess my maintenance calories accurately because I maintain my weight on a very wide range…
Yep, my BF is 2200 maintenance 1700 to cut calories he is only a couple inches taller than me
I am 1700 maintenance and 1400 to cut calories
He usually eats pretty regular with 1700 calories to spare, going for a lot of protiens
I usually go for plant based proteins with high micronutrients, I need to feel full for a long period of time so foods that are high in healthy fats like nuts are great among other things
I don't stay in a cut for a long period, usually just to cut a SMALL amount of access weight while maintaining my exercise levels, not building on them during a cut
It's very possible, it just requires a bit of adjusting for a period
I personally don't go 8 weeks as well
I will go 2 weeks at a time. Otherwise, I find it affects my PCOS and Low Thyroid
I can easily loose 5 ib in 2 weeks
If there is any more, I'll go back to normal for a month or 2.
I need to get back to complete health before trying again in a couple of months and do a couple more weeks or a second mini cut
I'm only 5'1/2" so I gain and cut weight like crazy
Even just walking for a couple of hours every day l loose the weight.
Don't worry about others bodies, focus on yourself
Good info… I’m trying to maintain right now but am still slowly losing. I imagine at some point I’ll want to do one and need the reminder to do it smart.
Love that for you! Sounds like you're doing it really sustainably so far 👏
Hi April!! I’m 5’1 and I weigh in at 128lb, I lost 8lb over 8 weeks at about 1600-1700kcals. I reverse dieted before this and my maintenance is around 1800-1900. I’m still in my deficit, and I’m on week 9 now. I have 5 more weeks to go! Do you recommend dropping my calories further to about 1500kcal to fasten the process, or is that too steep a drop? Thank you so much xx
Can you please share what your upper body and lower body workouts looks like? And also your meals that your eat?
Will do!! I plan on doing some daily vlogs so you can see :)
What advice would you give to someone who needs to lose 50lbs. Do you think I should go all the way or lose some and take diet breaks ?
You will likely need to take diet breaks, periods of time when you reverse diet. It will take longer than 8 weeks to do in a healthy manner but very doable!
@@AprilVWhitney I would like to do it in 4 months, I've been trying for years lol. But I'm ready to stick to a plan
@@ashleybankscoaching that's exciting! Having a plan in place and some kind of accountability will definitely be crucial. I recommend 1-1.5 lbs of weight loss per week max to ensure you keep it off and don't gain it back after. Are you looking for help with your weight loss plan?
@@AprilVWhitney I'm thinking , due to my lack of real progress, maybe I do need some help 😆
@@ashleybankscoaching Always here for you if you want to hop on a call. My calls are not weird or salesy btw (cringe!), just a casual convo like talking to a friend to see if I am the right fit to help you achieve your goals. If this is of interest, I'd love to speak with you 1-1, here's my link! calendly.com/d/dyh-zh6-52y (otherwise, still happy to help through my free channels as always! xo)
Loved this video thanks April! Question - could you please share a high protein pre workout idea? ❤
that's a great question! i might do a video on this to go more in depth. i've heard about people eating low sodium nuts as a light protein snack before their workouts. eggs are also another one to try for sure!
My issue with working out is that right before my period i have a huge drop in energy and i don't wanna do anything, and then I'm bleeding. Leading in total of 4-5 days when i would not work out at all (and then too much time passes and i get out of the habit)
I'm not sure how April never skips the gym even on that time of the month
I soooo relate to this. I feel like workout programs in general and advice like this only applies to already really healthy people, and to people who don't suffer with PMDD like me or pre existing hormonal issues. There's not a chance in hell that I'd be able to workout/ even walk during my period
I feel you.. last week I finished my workout but I was tired and cramping and I didn’t wanna do anything but sleep
try syncing your life to your period instead, totally normal and healthy and yin@@TaraT522
I struggle with this too... what I try to do is to get at least 3 days of activity. I *try* that those are actual strenght training, but if I'm feeling too tired, I do a pilates or yoga class. That week I tend to do less cardio (fewer steps), or less intense cardio (i skip my runs)
Can I ask how you calculated your macros? I use a machine at my gym which measures my composition and calculates my macros for me. It has rapid weight loss option which is 6-8 weeks, the calories are 1551-1651, and then moderate which is 10-12 weeks, the calories are higher- around 1751-1851kcal a day. I would like to do the mini cut for 2 months as you are, would you suggest I go for the rapid wright loss option?
Do you have any tips for getting for social gatherings on a cut? I have 2 dinner events. Also, I love your tips on having an event to motivate you! My birthday is coming up soon so I’ll use that to encourage me. And your tip for doing your meal planning/ macros a week in advance- I’m going to implement this as I always forget to eat when I’m focused on work. Thank you for this video! ❤
Hello! Thank you so much for the detailed information! A quick question I had was your caloric deficit... was this calculated based activity level too, or no?
Does your program accommodate for nursing mothers?
Hi! Can a 20 minute peloton class be considered an OK cardio?
How do you adjust macros if you are overweight? I’m just assuming a heavier lady might not need to be eating 200g of protein per day?.
She has mentioned before that for us women under 5’4 it’s best to not go over 135g of protein. For example I currently weight 175lb so my macros for protein is 135g. Please correct me if I’m wrong.
TY TY! Yes, this is correct :) for petites
Is a mini cut possible without tracking macros/calories? If so, how would you suggest going about it? I had an eating disorder in the past and don’t feel comfortable tracking.
Personally I just take one item out of my diet. Like I usually have a snack of yogurt but I just skip it. I also have struggled with EDs in the past so I can't track either. Just take out something small or eat a smaller portion than usual. Try to pick something that's around 70 to 120 calories. ✔️
Can you give advice on how to count calories accurately when you cook most of your meals at home? I tend to cook big batches of food but I never measure my ingredients. 50 calories is such a small amount and I feel like I could never be that accurate with counting what I'm eating.
Measuring is key! I track my macros/calories using a food scale like this one www.amazon.com/dp/B004164SRA?tag=onamzsmalleti-20&linkCode=ssc&creativeASIN=B004164SRA&asc_item-id=amzn1.ideas.11WRQ33XTUNCZ&ref_=aip_sf_list_spv_ofs_mixed_d_asin and then entering those in grams into the my macros app. Of course, no matter what, it's not 100% accurate, but this isn't about perfection, it's about consistency!
I would love to do this mini cut but I am RN and I don’t eat at the same time because it depends on how busy it gets on the floor . So how would we do this cut ?
pre plan your meal times to make it customized to you! Bring shakes, homemade meals and things that are easy to consume on the job
Hello , Can you do a effective body recomposition with bodyweight only?
I want to join the firefighter’s paramedical teams so I want to be stronger/ be able to do at least 10 push up, 1 chin up and have a better cardio. I tried weightlifting but it is not for me
I do 30 min of pilate or yoga or some sort of mouvement 4 times a week. I rock climb, swim or do calithenics exercices (i am a begginer) depend on what i want 3 times a week.
I love moving and i enjoy those activities but is it to much?
Thank you for your time and your video, have an amazing day ♥
This channel sounds right for me.
Hi April. Can you give us an example of what your workout routine is through the week? Also, is this minicut something you do to lose fat and not muscle?
Yes, happy to! Right now I'm following a split - 2 lower body days, 2 upper, and 1 full body. The other days I just do walking or cardio or take a class - I leave it flexy! You're correct, the goal of mini cut is to cut fat, not muscle, although a little but of muscle is bound to go as well since I am in a slight deficit xo
After a mini cut I would gain all the weight back very quickly. Why do you say you can maintain it??
April, why are you eating 130g of protein if you’re not trying to gain muscle? Won’t that be too much then since you’re way below that in weight?
Also is the reason for the lower grams of fat so you can eat more carbs for energy? 18:54
Love you and your videos!!❤❤ representing for petites!
How many times can you repeat this if you need to lose 20 pounds? Should you break for a week then repeat?
If we are currently doing the pwr program, could we also do a mini cut?
Oh hey Nicole! Really depends on if you need to in order to get results! Also, if your calories are in a good starting place to do so in a healthy way. I think we've had a few convos together about this, a lot of times body recomp (calories at maintenance + training) can be a mini cut in itself, it just depends on your starting place!
do you eat spageta
What scale are you using to measure your body fat percentage?
Renpho scale www.amazon.com/dp/B01N1UX8RW?tag=onamzsmalleti-20&linkCode=ssc&creativeASIN=B01N1UX8RW&asc_item-id=amzn1.ideas.2HMZ19SAL3NF7&ref_=aip_sf_list_spv_ofs_mixed_d_asin
I hit 10k steps everyday walking to work but I think my body plateaued there. I'm gaining again 😅
do you think you could explain why nutrition is the main factor on how to lose fat, not exercise? I know you have talked about the reasoning behind this more but I forget😆
Sure! Check out this video I made which explains it and backs it up with studies: ruclips.net/video/d0DO9qyies0/видео.html
I have been waiting for this vid since the day you announced your mini cut which by coincidence was the day i started mine! also coincidence but we are the same height (156cm) and weight (53kg). really interested to pick up any tips along the way. I resonated with something you said once. i looked 'fitter' ie had more defined abs etc before i became a calisthenics athlete, which always makes me laugh. I have to eat more because i move and train a lot now and so i have put on a little weight, so even though im stronger i look less 'fit', hence why im doing a mini cut. I remember you saying you were a fencing athlete and how that bulked your thighs more because you needed really strong quads etc. I was wondering if you had any tips for someone like me who does a lot of strength and resistance training, but does not want that to change my body shape too much? for example, would i have to incorporate more mini cuts every year?
Yes! Totally resonates. A slight calorie deficit will help in losing fat and depending on your workout routine and how much protein you get, you may also lose a little muscle then too if that's what you're looking to do. keep me posted on how it's going!!
@@AprilVWhitney yeh definitely! not going to lie these last 2 weeks ive fallen off the wagon but gradually seeing some changes in weight loss with the calorie restriction, i personally feel i still look the same but ill keep at it! excited to hear your updates too!
Watching this 2 weeks before Thanksgiving. 😢
Exactly
Lost 17 kgs of my weight and gained 10 kgs back because of yo to dieting shit and now trying to lose that 10 kgs for 2 years now help me
A Carb is not just a carb. Vegetables versus bread is not the same. Well not to my body.
Who is hiding behind those curtains??
So many women weight loss than I do at my height 😫. I'm 5'1 and weight 165 🥲.
Does something like HOTWORX count as a training day?
I've never heard of this!
Can you please do a video about Pilates like talking about Pilates for short women? 🫶🏼🤷🏽♀️🤍
I can give you some tips! Pilates is great to be used in conjunction with strength training with weights and a good nutrition program. Pilates alone is not likely to be enough of a weight stimulus to build much muscle or definition though, or to help you lose weight/fat. It's great for deep core work, stability and balance