What was your main takeaway from this video? What did you learn? I hope it was helpful! Learn more information about my ONLINE FITNESS AND NUTRITION COACHING PROGRAM + Lot's of FREE Downloads HERE: michelleroots.com/work-with-me/
I do a 1-hour full body workout four times a week. I use a combination of weights, resistance band, bosu ball, trx and balance ball. Slowly overtime I increase the resistance or number of sets I'm doing as I feel comfortable. I also live only half a mile from the gym so I don't have any excuses. Also, I discovered that working out regularly became the best antidepressant drug for my mental health.
Yep same, I do a 30 minute GBC workout on tonal and then do 30 minutes at a 3.4 incline 12 to keep my heart rate up. I’ve only seen a 5 lb weight loss, but everything seems to be changing
On my third postpartum weight loss journey. I love the reminder to just eat whole foods vs random restrictions on your diet. That itself helps your mental well being.
I have been on a gradual journey. I am 51 and have chronic pain in my left side glute area and left lower back. I started last winter with basic physio exercises but then quit over summer but stayed active outdoors. In August I had a nasty fall and since then, my chronic pain got worse. I started with basic exercises at home but in Sept started the rehab gym. I also started with more water. It has been baby steps as I go along. That morphed into going consistently to the gym twice a week in Nov,seeing a kinesiologies for my pain because I wasn’t progressing. Then in Dec I started 2x at the gym and once at home. After Christmas I got my butt in gear and stated watching videos and reading about nutrition. So my process of trying to recover from a looooong time chronic condition has morphed into proper nutrition and getting all of me in shape. Now I do 5 days a week - 2 arms/core, 2 glutes/core, 1 chair cardio or HIIT, or bike. If I get pain, I have to take it down a notch. It’s frustrating because my upper body is stronger than my lower because I have to take it slow and carefully with glute exercises. I have breathing and stress management in my program. My physio therapist and kinesiologies worked together on my specific glute and core exercises. In the past I always gave up too soon, but now with my age, I want to live the rest of my life with these lifestyle changes. It doesn’t happen overnight and definitely is a mindset! However, it’s been a lonely journey.
Thank you for mentioning the cookies, the burgers and pizza by allowing yourself to eat them instead of calling them "cheat meals" like many people do. All of this information is very useful. Thank you so much!
Now 62 I’ve come to the realisation that my body composition goals need to be age realistic but the biggest effect a blueprint like yours has is on how I feel as opposed to how I look. You’re the best Michelle
Love this!! Yes sometimes once you give yourself realistic goals and focus on how you feel vs. looks it take the pressure off and you will enjoy the journey much more!! So glad the video was helpful!
Thank you so much for this! I've been training since last October, originally to get 12kg off that has snuck on since menopause. It's been so freaking hard, I'm not gonna lie. I'm used to being able to slash my calories and just watch the weight fall off at 1kg a week and this time...that did not happen. Hormones suck lol. So I had to put more thought into what I was doing and what my goals were. Over four months I've nearly got all the weight off (3kg to go) through training at the gym 5 times a week, cleaner eating and cutting out soda. The goal now is to build some muscle and strength as I will soon move into maintaining my weight, and these tips are really helpful! After four months of strength training I already feel SO much stronger and my mental health has improved heaps.
Thank you for this!! Great video!! I had to take a 3 week break from training as I had a major tooth extraction and then was on vacay in Maui. Came home to an injured older dog and the other dog had an upset tummy. So I've ve been stressed out! Yesterday, I went for an hour walk at the lake near my home just to get moving again. Drinking my water and eating healthy too. I have to admit it's been hard getting back in the groove after 3 weeks off from weight training, but going to get back in the gym tonight!!! Baby steps and I'm giving myself grace....
Yes love this!!! Life happens and what’s most important is just getting back to it when you can and just keep moving forward. Sounds like you are on the right track!!
Thank you for all your amazing videos and advice. I've been body recomping for 9 months now and I have had amazing results following your advice. The 'why' for me was getting a very bad knee injury back in 2022. I spent 2023 getting stronger in order to help prevent the same kind of injury in the future, as well as rehabbing the existing injury. Knowing how much it sucked being injured, weak, and immobile gave me a huge passion to transform my body into a strong, resilient (and sexy!) machine. I have a completely different body now. The knee is 75% healed (it's a challenging injury, alas), but I know I'm setting myself up for an injury-free future. There's nothing better than lifting weights, nailing your nutrition, and seeing your body transform into a beautiful, shapely, powerful goddess!
As always, your videos make real sense in the very complicated world of fitness. I always feel empowered in the strength training journey watching your channel. Great video, Michelle!
I loved this video. I just refilled my water bottle and I appreciate that you called that a win. And now will stop the paralysis of researching. Thank you for the motivation!
Really practical, common sense advice. I love that your focus is on overall health and well-being rather than on restriction and perpetuating harmful diet culture. It is thanks to videos like these that I am trying to drop the fad diets and instead adopt a more sustainable plan
It definitely needs patient! I love your advice of 80/20 i have to force myself to do it because I have an “all or nothing” mindset and this has helped me to stay on and stay stronger. I give myself one day a week for a treat meal and/or something ai craved during the week, but without going all crazy. Thank you!
Love this video. I wish more people talked about body recomposition not just weight loss. I struggled my whole life to lose ”weight” and always looked at the scale, I have a really hard time moving the scale so I would give up, but I didn’t realize that I was changing the composition of my body, which is great progress as well! Now I take progress photos and measurements to track my progress along with using a scale that measures body composition. It’s not perfect but it gives me something to go by.
I fill 4 - quart size mason jars with water each morning and aim to drink at least 3 1/2 each day, but usually I drink all 4. I will use water from the quart jars for green or herbal tea, but not for coffee. I'm small, so the gallon of water a day is way over half my body weight - it's about my body weight - but my constitution is naturally very dry, so half my body weight in ounces really isn't enough for me. I'm just sharing that for those who might have the same issue. Especially during dry times of year - for us, that's autumn and winter. Just because it's cold outside doesn't mean your water needs are less!! 😊
Love all the great information you provide in realistic ways. Currently doing your 8 week body recomposition and I am noticing my strength, overall energy and mentally has improved significantly. Thank you for sharing your knowledge.
It's as if you read my mind! I watched your previous videos on this topic and they were amazing, I started out with my recomp two weeks ago, trying to stick to the guidelines as much as possible and hoping for the best; thank you for your videos 💙
You are so very inspiring! I’m in my 60’s and having my first TKR on Monday. I’ve had to greatly reduce and modify my workouts, but I’m still getting in steps, upper body and core resistance training, and some gentle boxing. I hope to be back at it as soon as possible! TY Michelle!
This is such an awesome video!!👏👏👏👏👏 You gave priceless information. Slow and steady was an eye opener. I have been yo-yo dieting for years with a lot of cardio but now it doesn’t take the weight off. I have to start building muscle. Thank 🙏 you for this amazing video ❤
Thanks Michelle, great video. I’m still on the journey but for me weight loss only happened once I got my stress under control and the 80/20 rule is so important.
Great content, Michelle. You're the best! I love the parts about getting enough sleep, prioritizing what works best and not depriving ourselves from foods we love. I used to go ham when I deprived myself of certain foods.😂 I love fitness now. Thank you so much❤❤❤
The idea/practice that sticks out to me is the 80/20❗️I’m fortunate enough to live near a forested lake with trails . I can get steps and de-stress. If I can manage four to five days a week the ratio would follow pretty much. It’s fun to see other ways to apply 89/20.
I bought a water bottle with time markers and measurements. I’m horrible at drinking water because I don’t feel thirsty that often (until I’m REALLY thirsty). But it has helped me get more water intake in 🙂
Thank you for posting these videos! They’re amazing. After watching your videos I started a body recomp journey 2 months ago. I took pictures, weighed myself and took a reading of my body fat on my scale. I have made no change. My clothes aren’t fitting any better. I am 50 yrs old, 5’4 143 pounds and have been eating 1450 calories per day hitting macros and micros. I cut out added sugar and processed foods. I used to eat about 1200 calories. I am making gains in strength using progressive resistance training though. Should I cut my calories? I know you say not to go to 1200 per day. But I also heard you say that if you’re not seeing changes then you’re not in a calorie deficit. I hit 7,000-10,000 steps 5-6 days a week and do progressive resistance training 3 days a week- full body. Any advice would be greatly appreciated!
Hello and thanks for all you do. Does what you said in your video still applies if I'm overweight? I'm 5'8" and 198lbs... I would like to be 160lbs. I carry most of my weight on top, and was just wondering is this the way for me to go? I just began jumping rope to try losing overall fat... Confused 😕
You are very welcome and YES! Strength training with the goal of body recomp can work for you as well! Nutrition will play a big role as well :) sounds like you are off to a great start!!!
very great video! Dear Michelle, I wanted to ask you, if possible, my curiosity, obviously if possible, have your biceps increased in size recently? and finally, is it possible to make a related video focused on the biceps and also a lot of flex? I apologize in advance for the request and wish you a good morning
You always provide such great value with your videos! In your opinion, if you have 50lbs to lose would you still follow this plan for a body recomp or would you add in anything?
I would say you should still strength train for sure but might want to go into a calorie deficit to fat loss as well. I always say just start, see what happens and adjust calories/training based on results :)
In the past, I've done everything in the blueprint EXCEPT I wasn't eating enough or getting any protein. I was strength training and in my opinion I was going hard with no results. I figured it was the lack of protein so I worked on my nutrition and started taking protein and supplements. My issue has always been my arms. Even when I was in high school and smaller I had these freakishly large (19 inches) and flabby biceps. I'm so embarrassed and never wore short-sleeves or tank tops. I still cry about it. I know I can't spot train and I can't afford surgery but what can I do? How long will it take to start seeing results? I'm dedicated and patient but I feel like I'm doing all this stuff for nothing. Please put me on the right path. Thank you.
Yes, like many (most) of your clients, I would like to decrease the body fat around my midsection. So, I've been researching cortisol. Something I just came across is that are 'apparently' foods which will help lower this hormone. What is your take on this. I tend to lean towards the lowering stress, getting sound sleep, and really any activity which will lower stress to help lower cortisol. What do are your thoughts on food also helping?
Hey Michelle, I used your calorie calculator so my ideal weight is 116, currently 129 so I should only be eating 1,160 calories per day? I mean that seems extremely low even at 5'1" and I do workout 5 days per week. I am aiming for 1 gram of protein per ideal body weight. Love you videos and advice.
Good information. I happen to look at my Renpho scale data this morning from a year ago and yes, I’ve increased by three or 4 pounds but I noticed that my fat-free body weight has gone up as well and my muscle mass has gone up by a pound. So that’s good. Question, have you ever worked with anybody that doesn’t sweat when they work out? I actually will get tired and red in the face but my body literally doesn’t really sweat. Unless I’m working out in the garage and it’s really hot out. I might sweat a little bit Under a back band or my sports bra.
Does doing a ketogenic diet impact my ability to do body recomposition? Carbohydrates really affect me and make me gain weight really quickly. I think it’s the spikes in insulin when eating carbs. Please help!
This will differ with each individual woman, but I will say strength training has amazing benefits for women in menopause, as well as sleep, nutrition and de-stressing :)
I'm 58 and was cycling 125 miles a week and fasting too much, getting fatter!! I drastically cut down the cycling and started strength training with dumbells, 4 x a week. Ate MORE! I realised I'd been eating so little protein, so I really increased that. I eat whole foods and don't avoid carbs as long as they're not ultra-processed foods. I don't drink alcohol any more. I have some chocolate on weekend days. It has worked for me. My body fat has gone from 29% to 23.5% and I look and feel so much better. You can do it!
I personally don't use machines as I don't have anything other than a cable machine at the studio I own, but that doesn't mean they are bad. Machines are great!
Anyone :). It's much easier for beginners to see quicker results as they are just starting strength training, but anyone can do a body recomposition with the right plan!
Yes for sure!! Check out the video on my channel talking all about how to recomp at home right here :) ruclips.net/video/RAciucfxm2U/видео.htmlsi=DCBWASTdB9Ugz2lf
With all due respect dumbbells aren’t beginner unless you start at low weights. Not everybody needs to lift barbells. We’re not all trying to become body buikders
LOL with all due respect - dumbbells ARE for beginners - they start at 2lbs and I said right in the video you don't have to start with barbells you can use bodyweight, dumbbells, bands, barbells, gym equipment whatever works best for you. In no way in this video did I imply everyone should be a body builder, I am not a body builder. I was discussing the importance of building strength if your goal is body recomposition, which I'm presuming you might be interested in since you clicked on this video? Building muscle and strength to function better in life, prevent injury, health reasons and for fat loss is much different than being a "body builder". Maybe watch the whole video before leaving a mean comment. I prefer to keep this channel positive and I am just doing my part to help educate people in a positive way.
I agree with your reply about that snarky comment, your video is clearly not about becoming a body builder, dumbbells are certainly beginner when you start with tiny amounts of pounds. Excellent video, also I love your house and decor. So well organized!
What was your main takeaway from this video? What did you learn? I hope it was helpful! Learn more information about my ONLINE FITNESS AND NUTRITION COACHING PROGRAM + Lot's of FREE Downloads HERE: michelleroots.com/work-with-me/
I do a 1-hour full body workout four times a week. I use a combination of weights, resistance band, bosu ball, trx and balance ball. Slowly overtime I increase the resistance or number of sets I'm doing as I feel comfortable. I also live only half a mile from the gym so I don't have any excuses. Also, I discovered that working out regularly became the best antidepressant drug for my mental health.
Love this!!!! Well done!
Yep same, I do a 30 minute GBC workout on tonal and then do 30 minutes at a 3.4 incline 12 to keep my heart rate up. I’ve only seen a 5 lb weight loss, but everything seems to be changing
@@trailblazer14a nice
You don’t need an hour.
On my third postpartum weight loss journey. I love the reminder to just eat whole foods vs random restrictions on your diet. That itself helps your mental well being.
Yes!!! Love it and congrats on #3!!!
I have been on a gradual journey. I am 51 and have chronic pain in my left side glute area and left lower back. I started last winter with basic physio exercises but then quit over summer but stayed active outdoors. In August I had a nasty fall and since then, my chronic pain got worse. I started with basic exercises at home but in Sept started the rehab gym. I also started with more water. It has been baby steps as I go along. That morphed into going consistently to the gym twice a week in Nov,seeing a kinesiologies for my pain because I wasn’t progressing. Then in Dec I started 2x at the gym and once at home. After Christmas I got my butt in gear and stated watching videos and reading about nutrition. So my process of trying to recover from a looooong time chronic condition has morphed into proper nutrition and getting all of me in shape. Now I do 5 days a week - 2 arms/core, 2 glutes/core, 1 chair cardio or HIIT, or bike. If I get pain, I have to take it down a notch. It’s frustrating because my upper body is stronger than my lower because I have to take it slow and carefully with glute exercises. I have breathing and stress management in my program. My physio therapist and kinesiologies worked together on my specific glute and core exercises. In the past I always gave up too soon, but now with my age, I want to live the rest of my life with these lifestyle changes. It doesn’t happen overnight and definitely is a mindset! However, it’s been a lonely journey.
Thank you for mentioning the cookies, the burgers and pizza by allowing yourself to eat them instead of calling them "cheat meals" like many people do. All of this information is very useful. Thank you so much!
You are so welcome!!!
Now 62 I’ve come to the realisation that my body composition goals need to be age realistic but the biggest effect a blueprint like yours has is on how I feel as opposed to how I look. You’re the best Michelle
Love this!! Yes sometimes once you give yourself realistic goals and focus on how you feel vs. looks it take the pressure off and you will enjoy the journey much more!! So glad the video was helpful!
I’m 60, but I don’t believe that will affect my body recomp goal. I’m going for it all the way.
LET'S GOOOOOO!!!!! You've got this!
Thank you so much for this! I've been training since last October, originally to get 12kg off that has snuck on since menopause. It's been so freaking hard, I'm not gonna lie. I'm used to being able to slash my calories and just watch the weight fall off at 1kg a week and this time...that did not happen. Hormones suck lol. So I had to put more thought into what I was doing and what my goals were. Over four months I've nearly got all the weight off (3kg to go) through training at the gym 5 times a week, cleaner eating and cutting out soda. The goal now is to build some muscle and strength as I will soon move into maintaining my weight, and these tips are really helpful! After four months of strength training I already feel SO much stronger and my mental health has improved heaps.
This is a good sensible well constructed channel
Thank you Richard!
Thank you for this!! Great video!! I had to take a 3 week break from training as I had a major tooth extraction and then was on vacay in Maui. Came home to an injured older dog and the other dog had an upset tummy. So I've ve been stressed out! Yesterday, I went for an hour walk at the lake near my home just to get moving again. Drinking my water and eating healthy too. I have to admit it's been hard getting back in the groove after 3 weeks off from weight training, but going to get back in the gym tonight!!! Baby steps and I'm giving myself grace....
Yes love this!!! Life happens and what’s most important is just getting back to it when you can and just keep moving forward. Sounds like you are on the right track!!
Great tip on putting an elastic band on the water bottle. Love it.
Glad it was helpful!!!
Thank you for all your amazing videos and advice. I've been body recomping for 9 months now and I have had amazing results following your advice. The 'why' for me was getting a very bad knee injury back in 2022. I spent 2023 getting stronger in order to help prevent the same kind of injury in the future, as well as rehabbing the existing injury. Knowing how much it sucked being injured, weak, and immobile gave me a huge passion to transform my body into a strong, resilient (and sexy!) machine. I have a completely different body now. The knee is 75% healed (it's a challenging injury, alas), but I know I'm setting myself up for an injury-free future. There's nothing better than lifting weights, nailing your nutrition, and seeing your body transform into a beautiful, shapely, powerful goddess!
LOVE THIS!!!!!
As always, your videos make real sense in the very complicated world of fitness. I always feel empowered in the strength training journey watching your channel. Great video, Michelle!
I love hearing this!! So happy my videos are helpful!
Thank you Michelle. I really love how at times your children are a part of your workouts. That's great.
Thank you and yes sometimes it’s necessary if I want to get a workout in 😂😂💪🏻💪🏻
I loved this video. I just refilled my water bottle and I appreciate that you called that a win. And now will stop the paralysis of researching. Thank you for the motivation!
Awesome!! You are very welcome!
Really practical, common sense advice. I love that your focus is on overall health and well-being rather than on restriction and perpetuating harmful diet culture. It is thanks to videos like these that I am trying to drop the fad diets and instead adopt a more sustainable plan
Thanks for watching and I'm glad you are on this new journey to really make it a lifestyle!!! Well done!
It definitely needs patient! I love your advice of 80/20 i have to force myself to do it because I have an “all or nothing” mindset and this has helped me to stay on and stay stronger. I give myself one day a week for a treat meal and/or something ai craved during the week, but without going all crazy. Thank you!
Love this video. I wish more people talked about body recomposition not just weight loss. I struggled my whole life to lose ”weight” and always looked at the scale, I have a really hard time moving the scale so I would give up, but I didn’t realize that I was changing the composition of my body, which is great progress as well! Now I take progress photos and measurements to track my progress along with using a scale that measures body composition. It’s not perfect but it gives me something to go by.
I'm so happy the video was helpful and you are now embracing your body composition changes!! So awesome!!
I fill 4 - quart size mason jars with water each morning and aim to drink at least 3 1/2 each day, but usually I drink all 4. I will use water from the quart jars for green or herbal tea, but not for coffee. I'm small, so the gallon of water a day is way over half my body weight - it's about my body weight - but my constitution is naturally very dry, so half my body weight in ounces really isn't enough for me.
I'm just sharing that for those who might have the same issue. Especially during dry times of year - for us, that's autumn and winter. Just because it's cold outside doesn't mean your water needs are less!! 😊
Love all the great information you provide in realistic ways. Currently doing your 8 week body recomposition and I am noticing my strength, overall energy and mentally has improved significantly. Thank you for sharing your knowledge.
Love it!!! So happy to hear you are enjoying my 8 week program!!
It's as if you read my mind! I watched your previous videos on this topic and they were amazing, I started out with my recomp two weeks ago, trying to stick to the guidelines as much as possible and hoping for the best; thank you for your videos 💙
You’ve got this!!!!
I am currently going to my second recomp, and I am so very thankful for this video! The first time, I gave up because I didn't believe in the process.
You've got it this time girl!!! Trust the process and put in the work and you will get there!!! Oh and enjoy the journey!!!
I love the tip on putting a band on the water bottle
Great video, my takeaway is to develop my own 80:20 rule and establish my WHY.
Love this takeaway!!!
I definitely have not been drinking enough water nor eating enough.
Great information.
Thank you.
Glad it was helpful!
Loved d video...loved how u said... start once u finish this video...😂 all.life is wasted waitin fr d perfect monday..
.
So glad you loved it!!!
You’re the best!!! Great video! 👍
Thanks and happy to help!! 👌🏼💪🏻
You are so very inspiring! I’m in my 60’s and having my first TKR on Monday. I’ve had to greatly reduce and modify my workouts, but I’m still getting in steps, upper body and core resistance training, and some gentle boxing. I hope to be back at it as soon as possible! TY Michelle!
You are so welcome!! We just work around and modify based on what life throws at us, this is what makes it a lifestyle :) well done!
This is such an awesome video!!👏👏👏👏👏 You gave priceless information. Slow and steady was an eye opener. I have been yo-yo dieting for years with a lot of cardio but now it doesn’t take the weight off. I have to start building muscle. Thank 🙏 you for this amazing video ❤
Glad it was helpful and you are so welcome!!!
Thanks Michelle, great video. I’m still on the journey but for me weight loss only happened once I got my stress under control and the 80/20 rule is so important.
Thanks for sharing!!
Great content, Michelle. You're the best! I love the parts about getting enough sleep, prioritizing what works best and not depriving ourselves from foods we love. I used to go ham when I deprived myself of certain foods.😂 I love fitness now. Thank you so much❤❤❤
You're so welcome!
The idea/practice that sticks out to me is the 80/20❗️I’m fortunate enough to live near a forested lake with trails . I can get steps and de-stress. If I can manage four to five days a week the ratio would follow pretty much. It’s fun to see other ways to apply 89/20.
I bought a water bottle with time markers and measurements. I’m horrible at drinking water because I don’t feel thirsty that often (until I’m REALLY thirsty). But it has helped me get more water intake in 🙂
That's awesome!! Well done!
Love your videos!
Thank you! Glad you are loving them!
I'm so happy I found you! Your videos are so helpful thank you 😊
I'm so glad!
Strength training has changed my life. I wish I would’ve started 10 years ago
2nd time postpartum and I needed to hear this. Thank you for always being inspiring and having valuable information Michelle! ❤
Thank you for this video , this topic can be very confusing, I found this very helpful :)
You are very welcome! Glad you found it helpful!
Really great video! 😊 thanks for sharing your experience and knowledge!
Glad you enjoyed it!
Thank u for your videos.. you always speak the truth about getting healthier❤
You are very welcome!!!
Awesome video! Thanks for all you do!!! ❤
You are so welcome!!
Thank you for this valuable tips. ❤
You are so welcome!
I love your videos. Thank you!!
You are so welcome 👌🏼💪🏻
I'm 62, and I'm four months in. I can see changes in my back and lower body. My upper body will probably take at least 6 months to see results.
great tips and so motivating! thank you
You are so welcome!
Thank you for posting these videos! They’re amazing. After watching your videos I started a body recomp journey 2 months ago. I took pictures, weighed myself and took a reading of my body fat on my scale. I have made no change. My clothes aren’t fitting any better. I am 50 yrs old, 5’4 143 pounds and have been eating 1450 calories per day hitting macros and micros. I cut out added sugar and processed foods. I used to eat about 1200 calories. I am making gains in strength using progressive resistance training though. Should I cut my calories? I know you say not to go to 1200 per day. But I also heard you say that if you’re not seeing changes then you’re not in a calorie deficit. I hit 7,000-10,000 steps 5-6 days a week and do progressive resistance training 3 days a week- full body. Any advice would be greatly appreciated!
I needed this
Thank you for your video! Could I please have the link where you get your walking pad?
Hello and thanks for all you do. Does what you said in your video still applies if I'm overweight?
I'm 5'8" and 198lbs... I would like to be 160lbs. I carry most of my weight on top, and was just wondering is this the way for me to go? I just began jumping rope to try losing overall fat... Confused 😕
You are very welcome and YES! Strength training with the goal of body recomp can work for you as well! Nutrition will play a big role as well :) sounds like you are off to a great start!!!
very great video!
Dear Michelle, I wanted to ask you, if possible, my curiosity, obviously if possible, have your biceps increased in size recently?
and finally, is it possible to make a related video focused on the biceps and also a lot of flex?
I apologize in advance for the request and wish you a good morning
You always provide such great value with your videos! In your opinion, if you have 50lbs to lose would you still follow this plan for a body recomp or would you add in anything?
I would say you should still strength train for sure but might want to go into a calorie deficit to fat loss as well. I always say just start, see what happens and adjust calories/training based on results :)
Do you think this program would help myself as an older woman? I’ve lost so much muscle over the past 5 years.
I think strength training would be beneficial for sure!
Can someone explain how in the world to hit each muscle group 3 times per week?
You could do a full body workout 3x a week. It's easy 😊
❤ Thank you.
No problem 😊
In the past, I've done everything in the blueprint EXCEPT I wasn't eating enough or getting any protein. I was strength training and in my opinion I was going hard with no results. I figured it was the lack of protein so I worked on my nutrition and started taking protein and supplements. My issue has always been my arms. Even when I was in high school and smaller I had these freakishly large (19 inches) and flabby biceps. I'm so embarrassed and never wore short-sleeves or tank tops. I still cry about it. I know I can't spot train and I can't afford surgery but what can I do? How long will it take to start seeing results? I'm dedicated and patient but I feel like I'm doing all this stuff for nothing. Please put me on the right path. Thank you.
Yes, like many (most) of your clients, I would like to decrease the body fat around my midsection. So, I've been researching cortisol. Something I just came across is that are 'apparently' foods which will help lower this hormone. What is your take on this. I tend to lean towards the lowering stress, getting sound sleep, and really any activity which will lower stress to help lower cortisol. What do are your thoughts on food also helping?
I don't have much knowledge of foods that decrease cortisol, but all the things you are doing now have been found to help for sure!
Hey Michelle, I used your calorie calculator so my ideal weight is 116, currently 129 so I should only be eating 1,160 calories per day? I mean that seems extremely low even at 5'1" and I do workout 5 days per week. I am aiming for 1 gram of protein per ideal body weight. Love you videos and advice.
Great water trick!
Good information. I happen to look at my Renpho scale data this morning from a year ago and yes, I’ve increased by three or 4 pounds but I noticed that my fat-free body weight has gone up as well and my muscle mass has gone up by a pound. So that’s good. Question, have you ever worked with anybody that doesn’t sweat when they work out? I actually will get tired and red in the face but my body literally doesn’t really sweat. Unless I’m working out in the garage and it’s really hot out. I might sweat a little bit Under a back band or my sports bra.
Does doing a ketogenic diet impact my ability to do body recomposition? Carbohydrates really affect me and make me gain weight really quickly. I think it’s the spikes in insulin when eating carbs. Please help!
What are the muscle groups. Do you have a video for that.
Takeaway is I don't have to be perfect. Food always has been a crutch for me.
Love it!! Yes consistency always wins over perfection 👌🏼💪🏻
Is there a different plan for women in menopause? Don’t hormonal changes make a difference in what nutrition and exercises you are supposed to do ?
This will differ with each individual woman, but I will say strength training has amazing benefits for women in menopause, as well as sleep, nutrition and de-stressing :)
I'm 58 and was cycling 125 miles a week and fasting too much, getting fatter!! I drastically cut down the cycling and started strength training with dumbells, 4 x a week. Ate MORE! I realised I'd been eating so little protein, so I really increased that. I eat whole foods and don't avoid carbs as long as they're not ultra-processed foods. I don't drink alcohol any more. I have some chocolate on weekend days. It has worked for me. My body fat has gone from 29% to 23.5% and I look and feel so much better. You can do it!
Good ideas
Glad you like them!
I think you mentioned this in your video but i dont think i picked it up, lifting weights technique. When and how do you squeeze your muscles?
🐐 💪🏽
Let's Gooooo!!!
Great information! Do you only use the barbells or dumbbells in your workouts at the gym, or do you use any workout machines?
I personally don't use machines as I don't have anything other than a cable machine at the studio I own, but that doesn't mean they are bad. Machines are great!
Do you do cardio at all during the week when you’re on body recomp?
Can you share that little treadmill link with me please? It's so small and compact. Ty
Yes its called a walking pad and I love it. I got it on Amazon -amzn.to/3OjquMx
THANK YOU!!
What walking pad is that?
Does body recomposition work for anyone or just beginners?
Anyone :). It's much easier for beginners to see quicker results as they are just starting strength training, but anyone can do a body recomposition with the right plan!
can i achieve this at home?
Yes for sure!! Check out the video on my channel talking all about how to recomp at home right here :) ruclips.net/video/RAciucfxm2U/видео.htmlsi=DCBWASTdB9Ugz2lf
So what you are saying is that I shouldn't drink only coffee until I switch to wine?? 😂
🤣🤣🤣
With all due respect dumbbells aren’t beginner unless you start at low weights. Not everybody needs to lift barbells. We’re not all trying to become body buikders
LOL with all due respect - dumbbells ARE for beginners - they start at 2lbs and I said right in the video you don't have to start with barbells you can use bodyweight, dumbbells, bands, barbells, gym equipment whatever works best for you. In no way in this video did I imply everyone should be a body builder, I am not a body builder. I was discussing the importance of building strength if your goal is body recomposition, which I'm presuming you might be interested in since you clicked on this video? Building muscle and strength to function better in life, prevent injury, health reasons and for fat loss is much different than being a "body builder". Maybe watch the whole video before leaving a mean comment. I prefer to keep this channel positive and I am just doing my part to help educate people in a positive way.
I agree with your reply about that snarky comment, your video is clearly not about becoming a body builder, dumbbells are certainly beginner when you start with tiny amounts of pounds. Excellent video, also I love your house and decor. So well organized!
Thank you!! With 2 little kids it's tough, but this is the only corner that is not cluttered with toys lol!! @@trinidiana
@@trinidianashe’s awesome