Why you're gaining muscle but not losing fat
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- Опубліковано 24 жов 2021
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Hi I have lost 15kg 6 years ago after having children and have yo-yo dieted in my 20s. I’m finding I have a bit of excess skin and even when I get leaner still have flabby areas under the arms and in my belly. Is this fat or just excess skin April? How can I burn that off without power lifting? I do use medium weights at home and I’ve seen a bit of a change and some definition to my body. I’d love to go a step further and get to the stubborn areas without causing too much inflammation to my body.
Question?
I’m 5 ft and I started weight training about 5 weeks ago and I started noticing my legs are getting way bigger and Id rather them not look so bulky, it will make me look shorter! My question is if I add in more cardio will my legs get slimmer??
Thanks! I'm obsessed with my #touchbeauty body device REVIVE. Love its RF technology so much. Pretty easy to use with the no-button design. I can see my legs are much firmer than before. It is my essential device during the workout. :)
Awww man I missed it
Are Eggs almost everyday ok?
1. Eating in a Calorie Surplus
2. Diet too high in Fats and Carbs and low in Protein
3. Not following a progressive strength training program
4. Hormones are imbalance (stress & sleep)
5. NEAT (Non-exercise activity thermogenesis) is low
6. Be Patient
You da real MVP
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I wonder if you HAVE to buy some sort of program or if someone like me can just pick workouts from different videos and throw them together
@@nyjessy there are so many great free videos on youtube! doing those have honestly changed the game for me, Caroline Girvan and Pamela Reif are great channels to try :)
Thank you so much for the notes
I’m 5”7 and I’ve found that on days Im not super active (30 mins of walking) I eat around 1800 cals and on days I’m more active (and hour + of walking/ riding my bike) I’m closer to 2000, and I’ve actually lost weight! I use to be so scared of eating over 1700 in a day because that’s what my tdee told me I should eat for weight loss but I was MISERABLE. I no longer track calories and actively avoid looking at them on packages to recover from my ed, and I’ve found that when I intuitively eat well balanced meals and fun snacks I feel my best and am still able to lose weight because I’m no longer overeating. Hope this helps anyone scared of calories because of an arbitrary number you were given that generalized you based on weight and height :) p.s. DRINK YOUR WATER!!!!!! A dehydrated body is never a good thing no matter what your goals are♥️
I honestly don't track my calories anymore, I don't want to cause that will trigger my ED again. But from my own observation I probably eat around 2000-2500 sometimes below 2000 when I don't feel like eating and contrary to what my tdee says (1600) for 5'6, I maintain my weight for over a year. I don't even exercise and do both uni and work online, very sedentary. So yeah it really depends on your body.
Hi Shayla, I hope this finds you well. I am much shorter than you at 5'3" and am currently maintaining 120-128 lbs with roughly the kcal range you've described, probably more like 1800-2500 kcal in my case--the higher days likely being around my period. I am unsure of your body composition goals, but I feel I am on the slimmer side with a current goal to fill myself out a little, frankly speaking. All that to say, you may benefit from tracking here and there to increase your kcal by a few hundred and see how you feel?! It's pretty scary freshly out of an ED recovery journey, but if you think you are healed enough it might feel amazing.
I previously had seriously butchered my metabolism with very restrictive, low-calorie eating. Going "all in" was not an option for me because I was also a binge-eater, so I fixed my metabolism by just eating a little something extra...and then two little somethings extras...etc. I realized the weight gain over time was minimal, and worth fixing my metabolism for. After more than a year of this, I actually began losing weight--including my breasts and booty--with the rigid kcal ranges, despite having added several snacks to my days to increase my intake to 1900 kcal. 5'7" and 1800-2000 really seems a teeny bit low to me, unless you are very slim.
If I can make a rec, I eat 1-2 Special K double chocolate "protein" bars before bed....and they are freaking delicious. It's a chocolate bar in a bad disguise.
Im still a teenager but my height hasn't really changed. I finally became 5’ around 14 years old and I'm about to be 17 next month. But as long as you eat something to give you energy to work out it doesn't matter how much you eat, when you eat more that just means your appetite is increasing because you worked out really hard. When you work out hard you eat more, that's why body builders have to eat a lot of food because they work so hard.
Just as long as your eating home cooked meals and not fast food or microwave foods all the time.
Just eat until your full, so you can have all the energy you need to work out.
My biggest struggle is sleep... there are not enough hours in the day. Then when I finally lay down, sometimes it's so hard to fall asleep and STAY asleep.
Next may or may not be my strength training... I feel like I do a pretty good job.. there may be room for improvement. The rest I feel I'm doing pretty good with.
Melatonin and ashwagandha. Best natural combination to lower stress and induce sleep. Most people in sports supplement these for good sleep.
@@alwachart I already take melatonin and a different herb for stress. Nothings working... I just wanna bash my brain in some nites
Hi!! Melatonin doesn’t work for me. I found that taking b12 and all the b’s during the day help, taking a potassium supplement like nuun or nuun sleep tablets definitely help and sometimes I have to have at least 1 sleep gummy.
Some good sleep hygiene tips:
1. Limit caffeine and alcohol intake at least 6 hours before bed
2. Limit food and exercise to at least 4 hours before bed
3. Use your bed mainly for sleep. Not for using your devices.
4. Establish a regular quiet, device-free pre-bed routine.
5. Exercise regularly
6. Go to bed when you are feeling sleepy. If you aren’t able to sleep within 15-20 min, leave bedroom and come back after a short quiet activity. Repeat as necessary
7. Wake up at same time in the morning, regardless of the amount of sleep you’ve had.
Try some magnesium
I used to do home workouts but I couldn’t keep doing it constantly. Since I joined the gym 2 months ago you won’t believe how motivated I am. I go to the gym 4 times a week and do 2 days leg and butt and 2 upper body days. I think I found my routine and it’s amazing. I see the results and I push myself to new limits. I will say I’ve never been happier and emotionally balanced than now 😄
Hello my sister. I have the same 4 day push , pull, Legs split and so far its working for me! I also couldn't be happier in my life right now. I'm 5'3 130lbs right now and I'm trying to be 125 solid lean muscle. This feels great
Did you change your diet?
Heyy that is amazing!! If you don’t mind me asking, how many calories do you eat in a day? I also workout around 4 times a week and am struggling with how much to eat so that I don’t gain fat but only muscle
Me too!!! Omg I love my body since strength training 3 mo the ago. First time in a few years I love what my body looks like in pictures
Same!! And I’m the happiest I’ve ever been and my confidence is higher :) it’s amazing seeing the body transform ❤❤
What you’re saying April is SO RIGHT. I was trying to lose fat for a while but I just couldn’t. Looking back now I see why. I was working out almost every day doing strenght training and making sure I walked 8/10k steps daily. My body was so tired and I was so hungry that I often couldn’t keep up with my diet and binged frequently. I didn’t want to give up so I kept going and going. I gained muscle yes, but I also gained fat. This made me look more bulky (then when I started) and not at all toned. For a few weeks now I workout (weight training) 2 to 3 days a week and walk around 5k steps daily. My appetite has decreased enormous and I feel energized. And yay: I lost 2 kg (4,4 pounds) so far!! Lesson learned; listen to your body and give it the rest it needs. ❤️💪🏼
Do you count calories?
@@avesmariexo hey have you seen any results doing this? 🙂 I also train so much and walk a lot and do cardio but I also am ravenously hungry so I keep training more to burn it off and it’s just a vicious cycle. Did you find it worked?
I totally relate to this!! I'm 5'4 and 65 kg... I can't lose weight like I'm stuck with that.. I think I know why. I workout a lot with weights (DB) pretty much 5 days a week with 2 days off... So I look a bit bulky..I gained muscle but I also gained weight. Last year I was doing cardio 5 days a week with almost no weights and I could easy lose weight..now I don't. So.. after seeing your comment I might change my routine as well... I'll try to workout 3 or 2 times a week with dumbbells and cardio most of the odder days (spinning, walking, running 20minutes) maybe it can be my solution.
@@cami1071 I’m trying to find the balance here too. I’m a runner. But I’m also 45 and know I need to do more weight training. I’m going to do 3 days weights/3 days running. I love the feeling of running so I can’t mentally give that up. But reality for me is nutrition! I love her simple explanation…more protein. I have to focus on that.
I’m 4’8 and sometimes I’m so self conscious of my muscles and weight. I’ve always struggled with body issues but lately my weight and muscle has become way too bulky and I’m so happy to find this video! All the time I never find videos on petite women ❤️this is a gem
Your videos are everything! Thank you for taking time to share all of this. Like…it really means a lot to have this information. It’s body and life changing! 💯💎 thank you for the gem!
For me, lack of sleep has the most obvious negative effect on my weight loss journey. I would not get enough sleep after 1-2 days and I find myself more bloated than before. Sure, it might not be entirely fat I'm accumulating, but it still was a setback to my progress and puts a damper on my mood.
On the other hand on the days where I get good sleep, I look and feel my best.
Get enough sleep people, it's so important!
You were able to explain my current situation! I’m so grateful! Great tips
Like always, April gets right to the teaching and gives you to you straight!
Thank you for this video! Makes so much sense why I’ve been struggling to lose my belly fat
Thank you for this! I’ve been working out for the past 6 months and have seen progress. 10 lbs off and I am physically stronger. Lately I’ve been dealing with stress and poor sleep so I felt like I had to restart again. Overall I am happier and the key is just consistency.
You're heaven sent! Finally found someone who's petite like me 🙏🏽💞 thank you for this! So helpful.
Your skin is glowing! Also great advice 🔥🔥
this is the best video i’ve seen on this topic, thank you!
UA-camrs usually annoy me but you're so genuine and pleasant to watch. thanks this really helped.
I'm so glad you made this video because as a petite girl, I'm going through the same problem of not loosing as much fat as I am gaining muscle. Thanks girl! super helpful.
thanks for all of the helpful tips. I love your outfit and look, the accessories, hair and make up looks really authentic and fits well together 😍
THANK YOU SO SO MUCH GIRL! This was so helpful! I can't wait to come back in a few months and lmk how it goes! This is what I've been needing! Just some deep details of the little things I can do to push me a little closer to my goals! Thanks for sharing hunny!
Im so glad i found your channel , so happy and grateful ❤️ thank you
You are just so informative. All of these things I know intuitively and because I work as a physician assistant and have a past career as a personal trainer. But some of this is easy to forget and yet it is all so important if you have certain body comp goals in mind. Thanks for your quick lists and tips that are the baseline for women's fitness.
Exactly what I needed to know right now, thank you for the video!
Great video! This is solid advice for anyone looking to recomp, regardless of size or gender.
I fit all the criteria for who this video is for 😭 so glad you made a video for what I’m struggling with! I have become sooooo bulky
Thank you for this! I've been feeling like I'm stuck in a rut these past few days with my fat loss goals. These tips really helped me put everything in perspective again.
Oh my gosh. Thank you for this video. This is EXACTLY the information I needed. So much content out there is for men, or it doesn’t address this specific question of gaining muscle without losing fat.
Definitely liking 👍🏻 and subscribing!
Just found you today! You explained this better than anyone I’ve heard I’m excited to watch your videos and learn I’m 5’ 4”, and am struggling with weight gain/loss and my hormones are a hot (flash) mess ;)
This explains a lot! I’ve started strength training a month ago & lately been feeling way more hungry than usual. I thought it was all in my head. Thanks for all the helpful info…appreciate it for sure!
I’ve heard all of these points yet I just love how you’ve brought them all together and how you addressed each one in this video. Re-motivating me to take a look at my habits, etc. needed this. Great video!
this video is old but OMG I LOVE u using “fun food” !!! that was always used in my eating disorder treatment and that little mindset change really works wonders :)
finally someone who’s 5’4 i’ve been searching for this video forever and youtube finally brought me to u!!! thank you for this
Omg! Perfect timing! I am really struggling in this area and having the hardest time losing body fat. I have been doing a lot of cardio which I recently reduced as I don’t want to lose anymore weight. Now I’m having the hardest time leaning out and gaining muscle. This video was really insightful. My hormones are definitely off because I don’t get enough sleep. I eat a lot of carbs and lack in protein. This is probably due to excessive cardio. I now know what steps to take moving forward. Thanks so much!
Just watching this video for the fourth time!… in my third year or fat loss, I hit a ‘bulky’ point in the first year, and just had to give it time. Now 28% body fat and working towards lower 20s, again TIME is what my body needs!!
Most valuable 14 min on UA-cam!! Thank you April!!
I’m 5’3”, 56yo, 130lbs and want to get the layer of fat off.
I realized for me it was lack of water along with everything you said. Instead of me running on a treadmill, I just walk and I focus the majority of my workout on body weight workouts or strength training and so far I'm 20lbs down. I still have 70lbs to go though.
What body weight workouts do you do? And what strength training?
20lbs in how many weeks I can't lose anything no matter what I do
@@leahflower9924 well for me, I adjusted my food and my beverages so it took a little over 2.5 months. I also rarely had desserts.
@@lillllyweasley3237 Planks, wall sits, push ups, Yoga and Pilates, lunges, lunge kick backs,fire hydrens, stuff like that. When I do use weights, I like to do curtsey lungs holding dumbbells, sumo squats with dumbbells, chest fly's, skull crushers. When I go walking I'll wear ankle weights to increase the difficulty. Sometimes I'll just turn on the radio and dance around my house while cleaning. Its workout, but your having so much fun.
What’s your calorie intake?
Thank you so much for the info! Super informative and helpful! I've just started a couple of months ago and I'm losing fat, but the weight is either the same or more. Appreciate the reminder that the scale isn't everything 😁
THANK YOU THANK YOU THANK YOU THANK YOU THANK YOU
THANK YOU THANK YOU THANK YOU THANK YOU THANK YOU
THANK YOU THANK YOU THANK YOU THANK YOU THANK YOU
You don't understand how grateful I am to you for helping me. I'm 5'0 and I literally can't find anything on the internet that is petite specific in health and fitness. I can't say thank you enough for your content. New follower, forever staying. THANK YOOOOOOOU
Thank you, I have been looking for this information everywhere!
This is very helpful! Started strength training the start of this month and my appetite has been crazy which leads to overeating!
if youre the type of person to summarize yt videos and list off exactly what they say in the comments, you deserve all of the love the world has to offer. those people and everyone else. keep up the hard work, whoever you are, and where ever you are
I’m not petite but I found this super beneficial. Thank you for sharing all details regarding issues and solutions for muscle gains and weight loss!! Loved it 🤍
I definitely need to work on #2,3,&4. #2Eating too much fat, #3need to find a good program, and #4little sleep. These 3 are holding me back from reaching my goals.
Damn, i'm feelin so lucky right now. Finally, a fitness channel for smaller framed women trying to lose fat and not look bulky not to say stoic while doing resistance training. Thank god for this chick!
Love your advice to be patient! We need to hear that more:)
I decided to talk with a sports nutritionist 2 months ago so that she can help me lose fat. I did! My weight was 55 kg and now 51 kg, I was able to see changes immediately.
To those who want to lose fat, you have to eat breakfast and it should always include fruits. Lunch: carbohydrates, protein, and veggies (should look like the peace sign). Dinner: protein and veggies.
Like she said, take measurements! It's way better. Good luck people! You can do it 😊
Soooooo is that a NO to intermittent fasting?
Nooo carbs at night? Can I ask why :( second time I hear this
thank you! What your sports nutritionist told you makes a lot of sense! And finally, a comment that uses kg! :D May I ask how tall you are and whether you are a woman or a man? I am 158cm tall and weigh 59kg and I would love to lose fat and bring my overall weight down to 55kg. So your starting weight is my goal weight 😅
I am not a nutritionist whatsoever but I think that no carbs for dinner helps your body burn fat better at night. Because when you consume carbs, the body will first try to burn the carbs before the fat. But of course, our bodies need carbs during the day to have energy. In the evening the body does not need that much energy anymore because it is about to sleep; so that is why I think carbs are not really necessary in the evening. But yeah... those are just my assumptions from what makes sense to me. Better ask someone who is a specialist in this😅🙈 @@pxndxchik14
Carbs (starches and sugars) are energy calories that float in the bloodstream until used up by activity and exercise to fuel your day. If you don’t use them via energy expenditure - they get stored into the fat cells.
Especially if trying to lose weight - You probably don’t need an carb energy boost at dinner just to go to sleep. Not much activity will be going on towards the end of the day/ bedtime. Eating carbs earlier in the day gives more time to burn them off, use that energy, burn those calories.
On March 3rd I was 163lbs and lost 10lbs within one month mainly by intermediate fasting & working out. I was beyond excited! On April 1st I was 152lbs & I have been stuck all month at this weight 😫 I am pushing myself in the gym by doing 20 minutes on the stair master then about 15 minutes of cardio on the thread-mill. I then do about 20 minutes of upper body or legs with weights. I will deft stop with cardio and see how that goes & I know I need to do better with my nutrition. Thank you for this video, I am not giving up but I am frustrated. My goal weight is to be 135lbs
I’m a tall woman and this is still very useful! Thank you! ❤
These tips make a lot of sense! I recently started lifting weights and the muscles grew so fast but my fat just didn't decrease at all. I'm experiencing a lot of stress (student yay), not a lot of sleep, mostly studying and programming (NEAT is low) and because of this, I eat way more carbs and fat than protein because of comfort eating. All the tips that you addressed in the video apply to me. After the exams are done, I'm going to focus on all these tips, thank you so much!
Ain't it funny how carbs are more comfort food than proteins. I wonder why that is ...
@@bmarie8965because of its sugar
Thank you April - all makes great sense 💖💖💖💖💖
Working night shifts in the hospital is probably my reason. I’ve been doing everything you mentioned, eating around 1700 calories per day, working out with weight lifting and light cardio 3-5 times a week… but not getting adequate sleep 3 nights out of the week I think is putting my hormones in a fun. I’m seeing gains everywhere besides my lower abdomen, which is the hormonal area of the body. Luckily I’m getting off nights at the end of the month so hopefully in time I can correct this and make sleep a priority!
I’m in the same situation- working night shifts at the hospital 3-4 days a week isn’t helping my lifestyle. Hopefully I can switch to days and have a regular life schedule 🫤
Excellent. I am taking 5 minutes an hour to just move. I work from home so it's contributed to my sedentary state outside of my lifting. I pushed my 2500 steps a day up to 5500-6000 steps just by doing this.
This is SO SO helpful. I'm 5'3 and always have had muscular definition, but there is a layer of fat sitting on top that has always been less than ideal. I've never thought about doing a training program specifically for my body type. It makes so much sense. From this video, I realize I do too much endurance training. And when I do weight train, I get so hungry that I overeat and feel discouraged to continue. I can't wait to implement these tips. Love how this was concise and actionable! Thank you!
I am 5’2 and I already lost a bunch of weight. I don’t mind have strong thighs but the problem is that there is still a lot of fat on my thighs
I walk 70 minutes incline 7 6 days a week and I do not track calories 5’7” my goal is to build light muscle so lift light weights more reps to obtain these results. I keep reminding myself that it takes at least 4 months to see results. Love this video thank you for sharing
Thank you for the help. I'm consistent with working out but I'm gaining muscle and not losing body fat. I know it's my diet and sleep patterns.
I am not a petite woman but I will put these tips into practice since I’ve been struggling with that layer of fat that doesn’t want to leave my body no matter what. I think I have serious improvements to make in all the mentioned topics. 😅 Thanks for the tips ❤
I recently started incorporating mini workouts throughout my day, rather than long sessions in the evenings (which is what I had been doing and hated losing 60-90 minutes a night, 6 days a week). So now I try to do a 15-minute workout before work, 10-15 minutes at my mid-morning break, 20-30 minutes at lunch, 10-15 minutes mid afternoon and the 20-30 minutes after work. I do yoga, strength training and spin on my Peloton (and always a good stretch at the end of my day). I’m really looking forward to seeing how this works for me and my petite frame!
Thank you for the straight forward chat, most ppl don't wanna address what really could be going wrong
No problem and thanks for watching!
I just started weighlifing for at least 3 times a week and I see I'm getting bulkier, that was really scary, but now I because of youfound that is not muscle but fat. Yes, I should definitely watch my diet and should be in deficit not surplus.Thank you, finally somebody out there talked about potit women.
First time watching and can tell you have alot of confidence
Heyy, love this video! Think the main reasons are improving my NEAT and cortisol :) going to try meditate daily and walk more
So this has slowly but surely become my personal little project. I'm so interest in seeing how can I improve a few months from now
Started up weight training again in January, so it’s been 3mths.
I know I’ve built strength as I can increased weights every week or so. However, the inches haven’t gone down at all and I still look sort of the same as before. Diet is a lot cleaner, quantity may lack abit. Session have been consistent, 4-5 days a week. About 10kish steps during the week. Im 5’7”. I’m a single, working mom and forget to drink water most days and my stress level is also “normal”. I haven’t actually haven’t done any cardio, just weight training.
A lot of what you’ve said shed some light on things that need to be tweaked.
This is exactly the video that I needed 🤩 I’m so proud of the muscle I’ve built but I still have some stubborn fat, especially in my thighs. Thank you April !!
My belly and inner thighs is most of what I have left. I already lost most of the other fat (arms, outer thighs, hips). I used to have a flat belly and my thighs were even bigger then than they are now.
I have stubborn fat in my belly and upper arms it’s so hard and annoying to get rid off
Number 1 is me, thank you so much for open my eyes ❤
I will never thank you enough for what you said about cardio. I am recovering from an eating disorder and on cardio days I would always binge on food and hate myself, not understanding why I was so hungry. Now I get why and I'll temporarily exclude cardio from my training, tysm!!!
I feel you
I didnt understand why I was failing so much
4:22 I didn’t even think about that! I slowly brought up my cardio and started working out really hard everyday but I would get so hungry that there were times where I struggled to control the amount of food I ate and at first I thought since I’m doing tons are cardio it’ll be fine but now I’m learning that’s not the case
I got a DEXA scan, really the gold standard of seeing body composition. As a 5'4" woman I thought I was muscular with fat on top because of how bulky I am. Actually found out I didn't have much muscle and that was part of why I was gaining fat so quickly. I'm starting a muscle building program and hoping to recomp. I also have PCOS so that point about low stress is 20x more important for us.
Thanks for the explanation. I’ve been feeling stuck. I know the muscle is definitely there but the fat was not going away. I have felt stuck for some time.
I really liked how you presented everything here. I've been taking my exercise and diet more seriously for almost a year now, and all of these things are things that I take into account, but it's always nice to see when someone presents this information in a nice and digestible way.
I'm 6' tall and still found this information useful. There aren't enough people talking about body recomp for women online. Thank you 👍
Glad it was helpful!
As a petite woman in my 30s, I’m happy to have found these tips. I am about four months into it so really it hasn’t been that long and it’s going very slowly trying not to get obsessed over the scale ironically, as soon as I stopped counting calories I made a lot more progress. One thing that holds me back is really bad PMS, I really only get two normal weeks out of the month so it’s always trying to recover from that. Bloating, water weight, cramping, fatigue, cravings.
This sounds like PMDD. its a real struggle 😪
The NEAT is THE point for most people I feel. I am a Uni student and as such, there are phases where I have a lot of NEAT (walking to Uni every day, walking to mensa, taking the stairs in Uni etc.) and times where I have almost zero NEAT (studying/working on thesis at home, not leaving the house for days on end). Meanwhile, my workout regimen is mostly the same at all times. I have found that my usual intuitive food intake makes me super lean in times when I go to Uni but I struggle not to gain weight when I don't.
Hi babes!! Could you consider leaving quick time stamps and summaries in the description? This makes it easy for us to follow and take notes :)
So glad I found this video... I've been at it for almost 2 months now and the scale seems like it's either going up or staying the same.. I'm about 1.55m in height and haven't really been doing weights because I have a back problem so I've been doing pilates for two weeks now and swimming every week for a month... Have been walking everyday though, like getting 6000 steps on average a day. But I did notice my waist circum. went down, which was really surprising.
I am 5ft and always had this issue…no matter how much I worked out.
I have found fasting helps and working out an hour or two before my fast time ends. I do one day HITT and the next day I do weights. I have only been doing fasting a few weeks and already noticed the difference. I will probably get a trainer to help me lift heavier as it can be quite daunting using the shoulder bar
This is such an informative video 💗thank you so much
Thank you, very helpful. I appreciate fitness influencers using facts for their advice and aren’t trying to sell something lol.
this video helped me in a lot of ways. thank u so much
My mistakes:
Calorie surplus.
Not following a progressive strength training programme.
I just recently changed to a more HIIT based workout where previously I used to lift with my hubby, and that always challenged me. Initially I saw some weight loss with the HIIT, but now it just makes me hungry all day.
Definately in the market for a progressive weight programme.
Thanks for the tips.
This is exactly what I need to hear… my weight on the scale has increased from what was normal for me, but I definitely feel I have got more muscle and not lost fat as my measurements have increased very slightly.
I sleep a lot, I always try to prioritise protein in my meals, I don’t have stress issues, and I’ve been doing challenging strength workouts and have actually increased in my upper body strength over the last month, so I have a feeling it could be NEAT for me 🤔 I am sitting down a lot for the remainder of my days even though I work out for about 1 hour each day.
Cutting more kcal could help
I’m 4’11 so glad I found you
this was soo helpful! thank you!!
Exactly what I was looking for 😊♥️
I am by no means a petite woman but I still found your information helpful, thank you :)
This was very helpful. Thank you!
This was happening to me. What I did was decreased the the weight and started doing calisthenics only body weight. I used bands for my lower body. I’m going for a more leaner, toned, slim body. This is working for me. I go on 1-2hr walks a few times a week.
I think this advice is great and could work for everyone
This video was really helpful! I think I’m ready to join the progressive program. I struggle with the daily step count and probably eating more fats than I’m aware of.
We'd love to have you in our November session!
This is great info! I am a petite woman and I just realised that I have been eating g waaay too much!
Hi, i totally love your vids❣️
Video request:
Strength training workout for petite women using kettlebell.please please please
keep working out better and also keep improving your diet and eating habits... its all about tweaking and making adjustments...
Love this video! The scale didnt change but i can see that my clothes are much looser
body recomp is exactly what I finally ended up doing after years of being pretty overweight and messing with my metabolism through low calorie diets and getting skinny fat if I did manage to lose weight. I always seemed to have a decent amount of muscle with a layer (or few) of fat on top but have been told I look less than my weight due to muscle/frame I guess. strength training and doing body recomp has been the best for my energy levels, how my clothes are fitting, and just feeling better about myself, even if the scale seems to stay the same for a while. other weight loss methods made me miserable and weak. stick to it if you're doing recomp - you will FEEL better longterm.
Getting stronger every day and so fired up about that! Definitely need to dial my nutrition in if I want to loose a little bulk though 😅. I also sit for most of the day so gotta get that NEAT upppppp!
You DEFINITELY got this! Those little extra movements add up. 💪💦
Your videos are honestly one of the most informative and at the same time practical and accessible videos that adress fitness-related questions. Also, you have such a good teacher-like, authoritative tone/voice 👍 I have one question thogh - what if my maintenance calories (not calculated on a random website on the Web but by roughly recording my food intake) seem to be lower than 1,400 on average? Should I uptake my intake? I'm already underweight but I've been like this for my entire life. I'd love to gain more muscles and get a more toned up body while "not gaining" extra fat. I feel like I'm in a dicey situation 😕
Hey Vivian hope you are doing well! I thought I might answer your question; I think you might want to uptake your calories around 200-300 more a day. You definitely won't be gaining fat that way if you are doing resistance training 3-5 times a week. Also, you mentioned you are underweight so even if you add on a little bit of fat, it will most likely look good on you and also regulate your hormones! We need a bit of that fat as females in order to have a thriving body, good hair, skin, nails etc. Hope this helps!
This is me! I’m starting to work out after being bedridden from illness for 3 months and very very sedentary for 3 years following that. I lost so much muscle laying in bed - wow. And gained 15 pounds because I’m always hungry and very nutrient deficient.
I have noticed last year that after working out for a while, I indeed got bigger, especially my legs.
But this year I *think* I am getting a little less bulky. It seemed to happen after I could finally do 2 sets with weights (it took me 10 months to be able to use weights at all! Snails pace over here).
I went through something similar. I worked out for 2-3 hours a day then I got severe neuropathy and couldn’t. Walk for three years. Now just getting back to walking or when I was at the gym the muscles were really bulking me out and my fat wasn’t falling off.
That’s amazing ! ❤️🔥
Love the video and everything you shared is very helpful ..hard to find these informations online
I’m 4’11” and had my second baby a year ago. My weight has been stagnant since I’ve been going to the gym about 7 months ago. I definitely need more sleep and I believe my hormones have a lot to do with why I still have a pouch on my belly no matter how much I weight train.
Thank you, this was very helpful