Ultimate Body Recomp Guide: Build Muscle And Lose Fat!
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- Опубликовано: 1 фев 2023
- #IvanaChapman #bodyrecomposition #buildmusclelosefat
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ULTIMATE BODY RECOMP GUIDE: Build Muscle And Lose Fat
References:
obese women PMID = 32513334 pubmed.ncbi.nlm.nih.gov/32513...
The effect of 12 weeks of euenergetic high-protein diet in regulating appetite and body composition of women with normal-weight obesity: a randomised controlled trial
resistance-trained women PMID = 29405780 pubmed.ncbi.nlm.nih.gov/29405... Effects of high protein vs low protein
Concurrent training: a meta-analysis pubmed.ncbi.nlm.nih.gov/22002...
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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Ultimate Body Recomp Guide: Build Muscle And Lose Fat • Ultimate Body Recomp G...
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every single question i have been searching for over the pass two years was answered in literally 10mins. best video ever.
Wow, what a nice thing to say! 😊 Thank you. Glad the video was helpful.
@@IvanaChapman I agree. I have watched countless recomp videos from top content creators and coaches. You nailed it all in 10 mins in the most flowing and logical manner. 🤔 If that makes sense😂. Thank you.
😅😅444😅😅
This works! I haven't counted calories in years, but I started tracking my protein and realized I wasn't taking in nearly as much as I thought. I did a body scan at my gym and 3 months later, one of the trainers noticed my changes and asked me to do another scan. The response was, "whatever you're doing, keep doing it because you've gained muscle and lost fat. 💪
Finally someone who has gone straight to the point and given me REAL ANSWERS!!!!
I weight train 5 days a week, walk 45 mins at a steady pace every day and twice a week I'll add in 20 mins of HIIT on a Monday and Saturday. I get lots of rest in-between.
Sounds like a great plan! 😀
I'm trying to get back to this routine!
Way too much!
This video is amazing! Thank you 😊
So happy to have found you!! I am healthy weigh with a lower BMI but a body fat percentage of 34.7 which is way too high! I found your information very informative. Thank you so much. I have subscribed to your channel.
Thank you for this video. Literally the BEST video on body recomp I have ever seen. Rock on! (have immediately subscribed and thumbs up'd)
Thank you very much Ivana.
Worthy. I’ll keep watching.
Thanks for the tips!
Straight to the point I was looking this for long time thanks ❤❤
Thank you for this video! You were very informative
Best video ever! I've been tracking my calorie intake for 2 weeks cause felt that calorie calculator wasn't that accurate and the formula: weight in lbs times 13 is really close to what I had track.
Great video. Thank you. As soon as I’d think of a question, you’d answer it!
Most helpful and straightforward video ever!! Have some great notes from this after hitting a plateau and needing answers. I get it now… thank you!
Glad it was helpful! 😊
Hey Ivana, this is super awesome! You're speaking my language! Super awesome stuff and such great tips. Love it!
Thanks! Look forward to chatting again. 🙂
This is really good advice. Thank you
Thank you for this video!
Glad you liked it 😊
This was so helpful and not intimidating! I feel like so much excersize advice these days is very intense and daunting.
Thank you so much for explaining how much protein we need daily to reach our target goal if its 40lbs less than we weigh now. Thats exactly what i was struggling to figure out!! ❤
It's one of those things I do with my clients, but I sometimes forget to mention it in some of my videos. Glad it's helpful. 😊
Subscribed!
LOVE YOUR SHORT videos. Inspired! I'm a (Senior) that doesn't want to rust! Training to be a crime fighter🙄😆
Nice. Love it! ❤
Thank you for the advise on protein amounts , I’ve never heard that before and it’s really made me think and I want to try and do this , can you recommend any protein sources from powder or tablet form to help get more protein in ?
I’m in the uk
Thank you so much !! Xx
I’ve been consistently lifting progressively and have recently been really diligent with tracking my food and hitting my macros. Improvement is slow because I’m a waitress… I’m constantly running around and so no matter how much I eat, I burn it all because of my job. I know patience is key but I can’t help but get frustrated sometimes. All this hardwork but all I am still is skinny fat 😞
How long have you been doing progressive resistance training?
You aren’t lifting or eating enough protein. I am in same boat except I do have muscles. I just want it bigger and if I’m not careful I look so skinny and weak. My issue is lack of protein intake.
Thank you so much from your videos. I have learned a lot.
What pull-up bar did you own? It looks really stable and I worry about a pull up bar becoming loose from the door frame. . Do you like yours and recommend it? Thank you!
Hey, if I'm working at gym 3 times a week then should i follow same exercise 3 days? And how many exercises should i need to do?
I am doing full body resistance 3x a week now and at least 30-60 minutes of either interval cardio and/walking
Great plan! How long have you been doing that?
@@IvanaChapman well just started this current plan. My issue was that I would program hop way too much and never see any progress. Hopefully I can stick with this one and see how things go.
That’s a common problem. Stick it out! 😊
Excellent video. Please just check the quality of your sound on your videos 😊
Unfortunately, I had a sound issue with this video that I couldn't fix. 😢
Hey I love your channel, just had a question! So I’m starting to change my routine but after watching your video don’t know if that’s the way to go. I do 4-5 times a week at the gym with the crunch machine, rotary torso, and abdominal machine with 4 sets of 10 and then after that I do 20 min on treadmill with incline at 10 at 3mph then 10 min on the elliptical. I do feel that I am a lot more hungry now from when I used to do my old routine.
Glad you enjoy my channel! 😊 Is there something you want to know about?
I am in my 50s and have issues with arthritis in my spine. Is it possible to build muscle with body weight at home?
Thank you for this video! Quick question, would the 12-3-30 routine count as a high intensity workout that would cause interference?
It depends on how fit you are and how much energy that workout expends for you. It would probably be best to limit yourself to 20mins and lower the incline a bit. There’s nothing special about those numbers (12:3:30) so just adjust so it doesn’t feel like it’s affecting your weight training.
Where can I find your program for recomposition?
When do i start training? Before or after eating?
Thanks for watching! What does your plan look like right now? ⬇
I love this channel!! I have a question though; im very new to strength training and im not able to perform the exercises well. I am discouraged. What can I do?
Glad you like my channel! 😊 Strength training can be intimidating at first. If you're able to, it's helpful to do a few sessions with a trainer to get you started. If not, find some youtube videos for basic exercises and start with a few simple ones.
@@IvanaChapman thx!! also does bodyweight exercises work as strength training for beginners? I dont want to harm myself
Yes, bodyweight exercises are particularly useful for beginners. Technique is also important for BW too.
What about CARBS? I'm so confused about this. I've been following keto but I'm thinking I need more carbs...But what kind of carbs? how much?
Am on the obese side of the spectrum and have been doing body recomp successfully with OMAD but i have hit a platue ,i have 50% body fat and now i do long fasts 48-72hr which moves the scale back but i wonder if its affection my muscle gains?
How can i effectively gain muscle and lose fat faster?i weight lift 4days (heavy weights esp on leg day)and 1day 2hr run per week
Please can you talk about fatloss for people who dont eat MEAT egg or fish is it possible for a vegetarian to build muscle and lose bodyfat at the same time and should you up the weight on each set being a beginner or on the next session taking in account not getting injured at the same time can it be done at home or is gym vital
It’s certainly possible for vegetarians/vegans to build muscle and lose fat! But it does take more planning. It’s not my speciality though.
The gym isn’t essential. There’s a lot you can do at home! Especially if you have some dumbbells. As a beginner, you’ll probably be doing the same weight for a few weeks before moving up. And good technique is very important.
Thank you for your message.
I’m trying to get as big as possible so I can get disability and not work. I have a plan to do it in about 6 months. Don’t get me wrong it ain’t as easy as it seems, it’s expensive eating loads of burgers and cookie dough BUT I’m determined and driven in my goal! I’ll soon be shopping at Fat bastards menswear you’ll see. Be all you can be innit 👍
Good video but I have found the only way to get enough protein per day is to add a protein shake I just can’t eat enough protein. I’m an active person but once I started keeping track of how much protein I found I wasn’t eating enough and that was keeping me from reaching my goals. Anyway, good video.
Yes, for some people a protein shake is a great way to get in the protein they need. I definitely rely on them too.
I know teen grow up weight loss . Jean Claude van Damme story karate and weight loss ? Jean Claude van Damme relationship date story ?
Are u able to build muscle in a 500 calorie deficit
When do you know or how can you tell when to go up on your weights?
Great question! I've put that on my list for a future video. Basically, it's when you can do a few more reps than planned. So if you're doing 3 sets of 10 reps then when you can do about 12 or 13 reps of that weight. You try the next weight up. You might not be able to do 10 reps with that higher weight, maybe just 7-8 reps, but that's ok. Then you work your way up until you can do 3x10 again. Then you repeat the process and keep going up. Hope that helps. 😊
I'm so lost right now. I'm 5'1 121 pounds but I want to lose alittle weight and gain muscle. I track my calories but what calorie amount should I stay under daily and what macro percentages should I be using?
It depends where you’re at now. I mention the protein target in the video.
I don't currently have access to a gym or weights can calisthenics measure up
You bet! But you have to make sure that you train progressively and push yourself.
Hey Ivana. I'm definitely the problem here. I'm a bloke and I would rather die puffing and wheezing on the kitchen floor than eat any food you've shown on this video. No offence meant. You look fantastic.
For cardio could I substitute with Pilates or walking?
Not Pilates. Walking only counts as cardio if you walk pretty fast (or on an incline).
Hi
Thanks for the video
I was 93-94 kg last year with a stubborn belly
Now I am 80-81 kg with a stubborn belly
My face changed a lot, I wear smaller sizes of pants and shirts, but no change in my belly
What should I do?
just keep doing weight training along with cardio. you can't target weight loss in specific areas so you just have to lose fat in ur belly by losing fat overall.😊
Im 5’1 and weight 180 I want to lift weights and do cardio but I’m not sure on how many calories do I have to take to build muscle (specially on my glutes) and to be able to loose weight. Help please
How many calories are you eating now?
I need help. So right now I’m 132 lbs and 5 3’ and I can’t go to a gym so I’m doing full body exercise 5 times a week with dumbbells for my arms, Pilates for my legs, and core exercises for my core. I’m eating 100 grams of protein while eating 1400 calories a day. Do you think my routine is okay? I’m afraid that I won’t gain muscle since I’m not using machines for my exercises.
unfortunately you need machines
We are around the same ! I'm 132 lbs and also 5'3
@@xxhpshrebyba ? no you don't
How do I know if I should do a Body Recomp? Im around 137lbs or 62kg and around 5”11. I’d probably describe myself as skinny fat at the moment and people say body recomp is a good method for that body type but I’m not really sure.
I do HIIT around 3 times a week but dont really do weights often. I currently only have 4kg dumbells.
Don't be scared of heavier weights. Just build up slowly
Does long term use of creatine make you bald?
"The current body of evidence does not indicate that creatine supplementation increases total testosterone, free testosterone, DHT or causes hair loss/baldness." www.ncbi.nlm.nih.gov/pmc/articles/PMC7871530/#:~:text=In%20summary%2C%20the%20current%20body,or%20causes%20hair%20loss%2Fbaldness.
I do cardio for 4 and strength training 2 days a week. I started a week or so ago but I just cannot keep up with my diet. I don't know why I find it so hard and why I cannot manage at all. it lowkey is getting really frustrating now, how do I start a diet that I won't mess up after every 2 to 3 days?
Don't overtraining
Hi! I’m about to start this since i noticed how my weight is staying around 133-128 (average of 130). I’m a student so I usually go out with family and friends and eat a lot + i only have 30 minutes to exercise before going to school (MWF - MetCon Boxing + Weights, TTh - Full Body Sculpting with weights). Do you think this is possible to do for me? Any advice or tips? My goal is mostly to define muscle and get rid of fat more than achieving a certain weight.
Focus on the food for fat loss, especially if your time is limited. Smaller portion sizes and choosing (sightly) lower calorie meals when you eat out allow you to enjoy yourself with family and friends, but still achieve your goals. And keep up with the weights…muscle is always helpful!
is there any calculator online for the calories and macros i need to eat per day?
There are lots of them! But they’re all just estimates. So it’s often more accurate to figure out what you’re eating and then reduce slightly. Apart from getting 0.7g/protein per pound per day, your fat/carbs don’t matter as long as calories are the same.
I’m 130 pounds with no muscle, how much protein should i consume?
104 to 130 g of protein a day, per Ivanna's .8 to 1 g of protein per lb of weight
Im 5’5 and 138 lbs.
Im on a calorie deficit of 1750 calories and i try to have at least 130g of protein.
I weight train (4 exercises for what muscles groups i work on . 4 sets 12 reps.) then i walk on the treadmill for 20 mins at a 3% incline at 4.0 mph)+ having a physical job moving around 8 hours a day.
Should I increase my calories a little bit? I was 140 when I started (2 weeks ago) which means I lost 1 pound per week BUT i want to gain muscle too. Is this it way to go about it?
Im
21 btw and my metabolism is a little fast
For a skinny fat to fit beginner, it’s best to go in a maximum of 300 calorie deficient so eat 300 less than your maintaince for faster fat loss and slower muscle gain, and 300 above maintaince for faster muscle gain and slower fat loss
edit: it’s tempting to eat less to speed things up but muscle will make you look slimmer
@@kamilahkoppenhaver thank you so much
I wanted to know if 80-90 grams if protein is enough? Im a teen and try my best to incorporate protein in each meal.
No. 2,2-2,4g/kg if you want to build muscle
@a.b.2385 Thank you
hey! can we build muscles with pilates?
If you’re not doing anything at all and you do a more challenging style of Pilates. But most people won’t build much muscle with only Pilates.
@@IvanaChapman for example if i don’t exercise at all, never did weight lifting at all, i think doing i will be receptive to this type of exercise and build muscles right? and more if i add like some ankle weights, resistance bands etc?
Yes, anything that provides resistance can produce some muscle development. You'll have to keep adding resistance (weights, bands, more challenging bodyweight exercises) to go further.
So are you saying you can be in a calorie deficit and weight train and build muscle ? In other words, you don’t need to consume a lot of calories for muscle recovery you just need to consume more protein?
That depends. If you're lean and an experienced trainee, then no. You'll need more calories overall to build muscle.
@@IvanaChapman ok so the muscles can’t just eat stored calories or fat to repair itself? Like why consume more calories if you already have calories there waiting
There are different systems within the body and certain components can only be used for certain things. Your body stores extra energy (calories) as fat, but it's not directly used for muscle repair.
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We can build our muscle ?
Yes. Are you having trouble doing that?
No but i have doubt so i asked
Eat red meat!
Who plays chess in the kitchen?
We keep the board there and then move it to the dining table to play
@@IvanaChapman very good. Nice kitchen.