Hi, Ivana, I just discovered your channel and am really enjoying your videos! Your arms are my goals! I used to look like that and then Lyme disease crept in. I have finally been cleared of the Lyme, but my adrenals are going to take some time to recover yet as they were affected a lot. I have the OK to exercise but have to find what will work for me where I am right now. I am finding that anything even slightly resembling interval training causes great stress on my adrenals.-my former way of weight training included. So my question is if there is a way to effectively train with progressive overload that does not create an interval training effect? I hope that question makes sense? I think maybe changing the time of breaks between sets? I haven’t experimented enough to know if lifting heavy is an issue for lifting light weights…
Question! Since losing fat and building muscle are two different processes (catabolic vs anabolic), Can you build muscle while in a deficit? Or is weight training and higher protein diets during a deficit primarily to maintain the muscle you already have? Thanks and great video😊
Yes, some people will be able to build muscle while eating in a calorie deficit. It's more likely with people with high levels of body fat, since the the body will use their fat for fuel and have leftover energy for muscle building, assuming they eat enough protein. It's more likely in beginners to weight training too, since they're further from their muscular potential.
I have a problem with skinny fat and building muscle, but I’m generally really skinny. I wonder now if I should eat in a deficit to loose fat or eat more to build muscle?? (focus on enough protein) thanks for the advice!!💗
Focusing on protein is always a good idea. You might do best with maintenance calories, but adjusting your macros. Are you also weight training at least 3 times a week?
Thanks for your video. But what if I don't want to lose fat? I'm 39, female, 5'8/ 173 cm, 120 lbs. I'm skinny but have bigger thighs and belly pooch :( I would like to get toned, but don't know how I should be eating? 120 grams of protein?
Interesting video. I'm currently struggling with this phenomenon right now. Last year I decided to get my health back. I started the year at 202lb and 34% body fat. Losing the weight wasn't a problem. I'm currently 158lb and 16% BF. But it's been a struggle to add muscle. Probably because of my age 57. I've basically given up all cardio exercises because it burns too many calories and I just can't eat enough to replace them. This year I decided to really focus on building back some muscle so I set up a plan. I had a body composition scan done, recorded various body measurements, created a workout schedule of 2 days on, 1 day off. Recorded a baseline for all my exercises, and I track and record everything I eat and expend as best as possible. My intake is 2700 calories per day matching what I burn and between 150 -200 grams of protein per day. We'll see if there are any improvements by the end of the month. One thing I noticed right off the start is that my body weight jumped about 2 pounds in the first week. I know that's not muscle, but I don't think it's fat either. I think it's just water retention because I can feel it in my watch band. I don't know why that would happen. My strength in the gym has noticeably increased on almost all of my exercises but I know that doesn't necessary mean muscle growth either. It will be interesting to see how this experiment turns out.
As I mention in the video, muscle growth is a slow process. If you set up your exercises correctly and progress your workout appropriately, you should see progress after SEVERAL months. If you've been weight training consistently and properly for at least 2 years, muscle growth is even slower. So be patient! And stay consistent. All the best. 😊
@@IvanaChapman a slow process. I think I need to keep reminding myself about that. Thanks. Can I ask a couple of dumb questions? - from a macro perspective, what should I be eating prior to and immediately after a workout? - When muscle atrophies do to inactivity or catabolized from recent weight loss, do the muscle fibres shrink in size or are they actually gone?
Have you been taking creatine? Creatine will cause your muscles to retain more water and gives you a bit of a boost in lifting. Keep it up. Like you, I am 56 years old, just retired 7 months ago. Dropped from 176 to 136 just from walking and hiking. Started hitting the gym in mid-October. Enjoying the process.
@@ChristopherEvans-650 I have not been taking creatine. I tried it for a month but then I started having dizzy spells every day. My doctor said that it wasn't related to the creatine, but I'm still a bit hesitant. Never too late to get in shape. It feels good, doesn't it.
💪Learn how to lose fat and keep it off: bit.ly/leanandstrongYT
This was an excellent video!
New Subscriber🥰
Welcome! 🤗
Thank you very much Ivana
Hi, Ivana, I just discovered your channel and am really enjoying your videos! Your arms are my goals! I used to look like that and then Lyme disease crept in. I have finally been cleared of the Lyme, but my adrenals are going to take some time to recover yet as they were affected a lot. I have the OK to exercise but have to find what will work for me where I am right now. I am finding that anything even slightly resembling interval training causes great stress on my adrenals.-my former way of weight training included. So my question is if there is a way to effectively train with progressive overload that does not create an interval training effect? I hope that question makes sense? I think maybe changing the time of breaks between sets? I haven’t experimented enough to know if lifting heavy is an issue for lifting light weights…
Right! Rudi.
Question! Since losing fat and building muscle are two different processes (catabolic vs anabolic), Can you build muscle while in a deficit? Or is weight training and higher protein diets during a deficit primarily to maintain the muscle you already have? Thanks and great video😊
Yes, some people will be able to build muscle while eating in a calorie deficit. It's more likely with people with high levels of body fat, since the the body will use their fat for fuel and have leftover energy for muscle building, assuming they eat enough protein. It's more likely in beginners to weight training too, since they're further from their muscular potential.
@@IvanaChapman So you can eat 900 calories a day and as long as you eat high protein and weight train you can build muscles as a beginner ?
Not on 900 calories a day. Also, unless you're about 4 feet tall, you shouldn't be eating 900 calories a day.
@@IvanaChapman But if I need to lose weight fast can’t I do it for 2 months ? Can I at least retain the muscles I have built ?!
I don't recommend such low calories. You'll likely lose muscle. And in any case, it's not healthy.
I have a problem with skinny fat and building muscle, but I’m generally really skinny. I wonder now if I should eat in a deficit to loose fat or eat more to build muscle?? (focus on enough protein) thanks for the advice!!💗
Focusing on protein is always a good idea. You might do best with maintenance calories, but adjusting your macros. Are you also weight training at least 3 times a week?
@@IvanaChapman yes I’m weightraining 3-4 times a week, with one day extra Yoga/Pilates 😊
Lol how did you know I'd add Bicep Curls anyway!! 😅😅
I feel seen!! 🎉❤
😂 Nothing wrong with getting that flex on! 💪
❤
Thanks for your video.
But what if I don't want to lose fat? I'm 39, female, 5'8/ 173 cm, 120 lbs. I'm skinny but have bigger thighs and belly pooch :( I would like to get toned, but don't know how I should be eating? 120 grams of protein?
If you do a curl with shoulder press together is that considered a compound? Thanks
A shoulder press is already a compound exercise, since you’re using the muscles of the shoulders and arms.
Goddamn lady, you're ripped out of your damn mind..😂
No kidding. Outstanding physique!💪🥳
How do i find my maintenance calories?
Im 198 lbs height 180cm age 40 and 25% body fat
The most accurate way is to track your calories and macros for a week or two (without changing anything). That's your maintenance.
Interesting video. I'm currently struggling with this phenomenon right now. Last year I decided to get my health back. I started the year at 202lb and 34% body fat. Losing the weight wasn't a problem. I'm currently 158lb and 16% BF. But it's been a struggle to add muscle. Probably because of my age 57. I've basically given up all cardio exercises because it burns too many calories and I just can't eat enough to replace them.
This year I decided to really focus on building back some muscle so I set up a plan. I had a body composition scan done, recorded various body measurements, created a workout schedule of 2 days on, 1 day off. Recorded a baseline for all my exercises, and I track and record everything I eat and expend as best as possible. My intake is 2700 calories per day matching what I burn and between 150 -200 grams of protein per day. We'll see if there are any improvements by the end of the month.
One thing I noticed right off the start is that my body weight jumped about 2 pounds in the first week. I know that's not muscle, but I don't think it's fat either. I think it's just water retention because I can feel it in my watch band. I don't know why that would happen. My strength in the gym has noticeably increased on almost all of my exercises but I know that doesn't necessary mean muscle growth either. It will be interesting to see how this experiment turns out.
As I mention in the video, muscle growth is a slow process. If you set up your exercises correctly and progress your workout appropriately, you should see progress after SEVERAL months. If you've been weight training consistently and properly for at least 2 years, muscle growth is even slower. So be patient! And stay consistent. All the best. 😊
@@IvanaChapman a slow process. I think I need to keep reminding myself about that. Thanks. Can I ask a couple of dumb questions?
- from a macro perspective, what should I be eating prior to and immediately after a workout?
- When muscle atrophies do to inactivity or catabolized from recent weight loss, do the muscle fibres shrink in size or are they actually gone?
Have you been taking creatine? Creatine will cause your muscles to retain more water and gives you a bit of a boost in lifting. Keep it up. Like you, I am 56 years old, just retired 7 months ago. Dropped from 176 to 136 just from walking and hiking. Started hitting the gym in mid-October. Enjoying the process.
@@ChristopherEvans-650 I have not been taking creatine. I tried it for a month but then I started having dizzy spells every day. My doctor said that it wasn't related to the creatine, but I'm still a bit hesitant.
Never too late to get in shape. It feels good, doesn't it.