how I build a SUSTAINABLE fitness routine | fat loss & muscle growth and body recomp
HTML-код
- Опубликовано: 9 мар 2023
- how to build a fitness routine for fat loss, muscle growth & body recomp | stepping into womanhood
WEBSITE:
Fitness Guide: gainswithadama.myshopify.com
WATCH MORE:
from broke to 5 streams of income & $1000s in savings and investments | financial level up
• How I levelled up fina...
how i changed my life & how you can too | storytime + practical steps and tips • how i changed my life ...
how i build & maintain my body | tips for muscle growth, healthy fat loss & maintenance
• how i build & maintain...
MY SOCIALS
Instagram: @adamalorna
BUSINESS/ COLLABORATION INQUIRIES
adamakcontact@gmail.com
EQUIPMENT
Camera: Sony A7c
Lens: FE24-240mm Lens
Microphone: Rode VideoMic
Editing: Final Cut Pro (by Me)
TIMESTAMPS
TAGS
body recomposition,body recomp,lose fat,build muscle,how to lose fat and build muscle,how to build muscle
I could literally fall asleep to your voice in the most positive way possible. You speak so eloquently, super intelligent, and gorg!! Thank you for your content
Also wait NO TELL ME HOW TO MAKE ROASTED VEG TASTE GOOD!!
Thank you so much! LOL extra virgin olive oil, balsamic, salt, pepper and some chilli flakes. Honestly will change your life ❤️❤️
@@AdamaLorna you are a SAINT thank you for letting me know! i'm trying it today ❤
Lifting: 3*
1. Lifting: Foundation of both, sculpting and losing fat. Start w 3 times a week, hitting each muscle group legs, back, chest, biceps
Legs; Back * Biceps & chest-shoulder-triceps
2. Keep 2 plans to switch things up and use time more efficiently if machines aren't available
3. Hire PT for at least 1 session for guidance and safety. Or online guides.
4. A stretch routine from the start to treat your body like a athlete you've newly become. You've to change the way you see your body NOW.
1 HIIT/boxing day per week
1 Cardiovascular day to push heart beat the Max + calorie burn
1 low intensity day, i.e. pilates etc for mobility, strengh, flexibility
10K step a day
Nutrition :
1. The food you eat either make or break you
2. Key things: protein w every major meal
3. Healthy fats
4. Whole foods over the broken /processed versions of it
5. Make veggies/healthy food fun lol
At 56, I'm JUST starting to see all the pieces fall into place. Finally enjoying movement, food, and rest. It's no longer about getting skinny (the 80's and 90's diet culture wrecked me mentally). I find such joy in getting stronger and eating without restriction. Eating real food that I make with love and loads of flavor has replaced junky diets. I've never felt so good. I'm excited to be that kind of grandma. ❤ and I've never been a happier wife. My hubby is also finding joy in the same things. We are really into this second half. Health is precious.
🫡🗿
Another good workout routine is working every muscle Mon-Fri. 1 set 25 reps for each muscle with no rest. It takes about 10-15mins to complete. Switch up the exercise for each muscle the next day. We all were told to work each muscle group once a week, which means you're only working biceps 4x's a month. Light workouts with increased consistency gets you some impressive results. Only people who need intense workouts are athletes.
I appreciate your alternative and it definitely depends on your goals. I don’t think that you’ll only work the muscle group once a week with this method. The idea of doing high intensity and low intensity classes is to engage these muscle groups in different ways such as yoga which is a lot of stabilising and strengthening exercises. It’s more about diversifying movements for me but there are many ways to achieve goals and that’s the beauty of fitness. Thank you for your additional workout idea!
@@AdamaLorna Also depends on your body type to select the best workout routine too.
I like to do 10-15min workout every morning so that is exactly the type of plan that im interested in. Do you know where I can find a plan like that?
@@truthis9745 You actually can create your own 10-15min workout plan. Just pick the exercises you like for each muscle and do it 😎. Trust me you'll love the results within 2 weeks.
@@audioplugg5310 I believe that I will too! Im not familiar with different muscle groups & which exercises go with it. Any article or video you recommend to get an example of this type of plan?
Immediately subscribed. The most realistic routine for people who work 5 days a week. I didn’t think about the long term mentally isolating effect of only prioritising gym!
Took notes and ready to apply them on my life. Thank you for being straightforward!!
No problem, hope you find it useful in practice too ❤️❤️
Hey Sis!! Thanks for the video, glad you mentioned only lifting 3 times a week- I find I can only really sustain weight training max 3 three days a week - more than that and I just feel exhausted! I thought it was just me! I also think if you're going to lift you really have to have amazing nutrition to fuel your body because wow! Anyway thanks again!
Hey love! Yeah people have different capacities for working out but you can have fewer more efficient workouts! The goal isn’t to acc destroy yourself, training should enhance your life. Yeah nutrition is so important. You’re welcome, thank you for watching ❤️
This is really informative. Thank you!!
This is such great practical advice and a sea of just confusion within the fitness spaces and “weightloss” side of social media! Thank you for this!
Lmao “ …actually I don’t forget I’m doing cardio, cos when I’m breathing real heavy, I remember” Made me smile haha😅
Stretching and mobility exercises are something I’ve always disliked doing but I’ve been looking at doing group yoga classes to encourage myself to be consistent.
Such practical advice, loved the video 🤍
I really had to check myself 😂. I'm glad you're going to classes its so important and will save you unnecessary injuries and pain! Thank you! ❤️
ahhhh thank you so much for this video. i've always struggled with a fitness routine; I just don't have that natural, "wake up at 5 am with a ton of energy and LET'S GO GO GO at the gym" mentality... i climb fairly consistently and that's worked for me since it feels more like a game than working out, but I do want to sculpt my body a bit more and feel stronger in certain places. i feel like so many fitness content creators have routines that feel unattainable or unsustainable, and the bar of entry feels soooo high for me. you speak in a way that's so real and easy to understand, and makes me feel like i can approach this in a sustainable manner without burning out or hating the process. thank you!!!
Praying for my healing, I damaged my knees and even my feet joints, may the most high have mercy on me and restore my health, so I can be of max. service for him and his children.
Amen 🙏🏾
This is exactly what I needed to hear!! Thank you
I'm glad! You're welcome 💕
Thank you for this informative video ❤
Great, thorough and practical info, thank you. 🙏🏾
She's such a delight to listen to
I just purchased your guide, and I love how detailed it is.
I’m glad to hear it! Let me know how you get on with the guide! ❤️
Great video. The tips you gave were golden. I have recently tried balsamic vinegar on a pizza. And I had no clue it was sooo tasty. Excellent tip to drizzle it on vegetables. ❤️
Oh I’ve never tried it on pizza 🫢. Thank you! ❤️
@@AdamaLorna a pizza place by my work makes a pizza called a margaritas. Basil, mozzarella,tomato, olive oil and then we add chicken and the balsamic glazed on top. Its heaven.
I’m so glad you stated that about real animal fats. I’ve gone carnivore & lost about 100lbs (along with intermittent fasting). Animal fats keep us satiated & are real whole food. I’ve been able to gain a lot of muscle from lifting & toned my legs by rebounding (with a an ultra strong bellicon).
I just found my new favorite RUclipsr
❤️
Thanks so much! I've been trying to educate myself on this for months! And this is the first easy to follow guide that makes sense! I am someone who has literally just started on my health/fitness journey in the last 2 weeks and I have no idea what I'm doing. But this really helps so much!
I enjoyed watching your video! Thx for the advice ☺️ in my Case my body can’t handle eating 3 meals a day but I want to start going to the gym ( I’m skinny and want to gain weight ) what would you recommend I do to start my fitness journey? Should I workout and fix my diet at the same time or fix my diet then join a gym ?
Yes please to videos on how t make roasted veg taste nice or definitely a video overall on eating whole foods and not junk or your meal prep? Thanks for ur advice :)
That's a good idea, I may add it to a day in the life video! ❤️
Yes please !
Finally! I've been waiting for another fitness video 😭😭
It was only right! Hope you enjoyed it ❤️
can you do a at home version ?
Hi adama! Is there a way to find your the whole thing of your plan a and plan b workout routine? I saw for each plan a and plan b in your video that there may have been more to what was shown in the video
Hi Carla, that was just a example of a couple exercises that may be included. I have a few videos on my channel showing exercises but mainly the full plans including stretch and warm up routines are in my guide 😊
Great video. I would say about supplementation though that some bodies may really need it. 1) many people have malabsorption issues meaning try as they might, the digestive process does not extract all nutrients from foods consumed. And 2) unless you’re eating a strictly organic, unchemicalised food- the nutritional constituents is drastically reduced. By age 35 you’ll start running into problems as youth has been sustaining you & not necessarily the foods you consume.
That’s a good point! I think I’m against the over promotion of supplementation as a solution to all issues. It’s easier to package and sell than encouraging higher quality and deliberate food choices. You’re right about changes in the quality of the food we eat, I think we’re still yet to see the full impact of that on us all. Thank you ❤️
That means we would workout 5 days a week, is ok to do it from monday to friday ? Do we need rest days in between lifting sessions ? Im not really lifting 😅, Im just using the weight of my body and some elatic bands...
Im going to check yout guides right now, I had no idea your were a fitness intructor ! 😊
❤❤❤
ur vibe is kinda like ali abdaal
Ive got shape snd muscle, it's losing the fat that im struggling with. I cant seem to find a meal plan that i sustain foe the amount of weightlifting i do
Higher reps higher sets heavier weights if you’re not into cardio. All three together with at least a 1 cardio focused day 30-45 min workout will slim u down while keeping those curves and muscle mass
Is there a specific hour that I have to be in the gym to see gains?
Love this thank you 🫶🏽 I’m gonna try that 3/4 day split
You're welcome, let me know how it goes too! ✨