Body Recomposition Guide: Lose Fat AND Build Muscle
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- Опубликовано: 13 май 2024
- #IvanaChapman #bodyrecomposition #losefatbuildmuscle #bodyrecompositionplan
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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.
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Good info thanks. At present I am struggling to break under the 20% body fat. But working on it 🇺🇸 🇳🇿
Patience is the key, especially as you get closer to your target. Hope it goes well for you!
Thank you. I'll try to add more steady state cardio into my life. I find it more difficult to make the time than strength training, which is already part of my routine.
Same! I'm much more consistent with my weight training than my cardio. I find it easier to just do the things I enjoy: karate, mountain biking, and tennis.
Brilliant Ivana. Would love to have you as my Guest on my podcast HEARTtalk. Please let me know.
Hi can you do video on what to and not to eat when in a calorie deficit, for things like is it okay to have bread or chocolate protein bars? How do you keep yourself from craving so much junk food and how do you mentally yourself to not have those bad craving feelings?
Thanks for the info, very informative. I’m at 11% total body fat and weigh 74 kg. Do you think I will benefit from Intermittent fasting and extended fasting? My goal is really to build muscle, I don’t want to lose weight
I’m 5’7 115lbs 18.5 body fat and really want to get my body to a more elevated level with body recomposition. Do you have a way to preview the academy or example of workouts before I commit to the price?
I ate 800-1200 calories for 1.5 years, my hormones and digestion were disrupted, then I went on a reverse diet. I increased 50-100 calories from carbs and fat every week, but it did not help me recover that much.Then, I ate 3000-4000 calories for 2 months. My weight now is 56 and my height is 164 cm (l am a girl). I only gain 1 kilo or not every week. Do you think I should make a calorie deficit now or consume maintenance calories?l am skiny fat
Hi Ivana. Does the aesthetic result of sarcomeric hypertrophy and sarcoplasmic hypertrophy change a lot in women?.
I'm sorry for my english, i am a biginner.
I am a skinny fat. What should i do to gain muscle and loose fat? Pls guide if possible.
Would rucking (walking with a weighted vest/backpack) on an inclined treadmill at a brisk pace be good for body recomposition?
Did a bodyscan, PDF report shows maintenance calories at 1550 😢, hard to keep below to loose the 5/10 I'm trying to drop
Very nice video, Ivana! I think that I need more cardio.
Your heart will thank you!
Hey Ivana Chapman , very good video . I can do better editing in your videos which can help you to get more engagement in your videos . Pls lmk what do you think ?
Awesome Muscular Masculine Biceps at 0:01 and 0:02.
Gorgeous Lean Feminine Biceps at 0:03 and 0:04.
sa i need to train 2-3h a day :) ...with kids, work, house activities this is a bit too much :) ... would be great, but is quite difficult to get it done. you need exceptional time management.
Exceptional time management is probably already one of your skills if you have kids. Most of the members of my Academy have ALL the responsibilities you mentioned and still get it done. Not sure where you got 2-3hrs of training. I personally don't even do an hour when I work out and not every day.
Here's what I recommended in the video: 3 weight training sessions per week (I didn't mention a time, but 40mins is reasonable) + a minimum of 150 mins per week of cardio (the basic health recommendation by most major world bodies). 1-2 optional HIIT sessions per week for about 15 mins.
Thumbnail on Left Shows Man's Bulging Left Bicep Lifting Dumbell with ONE Hand.
Top Half of Guy Shows upper body 6 pack with "BUILD MUSCLE" in Capital Letters.
Thumbnail on Right Shows Ivana's Flexing Her Right Arm apparently ready to ARMWRESTLE (!!) The Muscle Man.
Me I'd PREFER to Armwrestle You Ivana and Your Impressive Slim Muscles. ❤💪
Why would tracking what someone with 10-20lbs to loose eats in a week be a good way to get a maintenance calorie intake? I mean, those eating habits got them to have 10-20lbs too much.. Just reducing that way too high calorie level by 200-300 calories won't get them anywhere.
Yes, it will. Because that's THEIR maintenance level. Everything is relative to what you're currently eating/doing. If they eat less and add exercise, they will see progress.
@@IvanaChapman I respectfully disagree. In the vast majority of times, that is the amount of calories that made them gain weight over time. I guess very few people stay at a certain weight and suddenly decide "it's time to lose weight". Most people who really start getting in shape have gain weight over a number of years, and at a certain point decide "enough is enough". Just cutting 200-300 calories from that intake level will not get the job done.
@@wrx_mike cutting 200 to 300 calories a day will result in easily losing 2 to 3 lbs. a month, or 24 to 36 lbs. a year. More than that if they are lifting weight etc......... This is weight loss done at a very reasonable and healthy pace, and therefore will be very sustainable for them. It's so counterproductive to lose weight much faster than this in most cases. I urge you to think about this more.
@IvanaChapman I'm one of those crazy wild young men that takes my shirt off when I workout.