As a woman in her 50s and going through the menopause, my advice is weight train, weight train, weight train ladies. I have very few symptoms since I upped my game.
That's awesome! I want to start weight training. I can't go to the gym so have to do work outs at home but I don't know what program to follow. Did you follow a program or just do a mix of different work outs? And how often? I have about 30 ish pounds I would like to lose at 5' tall.
@@zenosperformance1125Results like that don’t happen soon. They are the product of consistent smart eating-not big deficit dieting- and movement over months and eventually years. But you can’t get to years without the days and weeks. Do SOMETHING every week.
As a runner, I always tell people to run if you want to get better at running and not just for losing weight. Strength training is so important and it's surprising that people still have this idea that building muscle is the opposite of fat loss.
I totally agree that strength and muscle are absolutely crucial. Mobility = strength + joint flexibility, and mobility is the absolute baseline to fitness. Even just body weight strength exercises can do so much, and can have so many levels to progress through. That said, as a former runner _and_ field event athlete (shot, discus, and hammer), there's a whole lot of athletes, including some less competitive sprinters, who seriously weight train and still have a good layer or several of fat. Just lifting weights has never taken any fat off anyone I knew, including the male throwers, and including myself. But almost zero of the people I or my father competed with in distance events back then looked overweight to me. And he competed in open events, so mostly older people who weren't serious athletes. The people I lifted around were high school and college athletes. In my experience, and my husband's experience, (he's a boxer who sparred with some of the greats back in the day), running/road work has proven absolutely integral to losing weight. I think the best way to build the lean, functional body you want is to combine at least 20 minutes of challenging cardio/endurance work and at least 10 minutes of challenging strength work that meets your needs (high weight + low reps for bulk and strength, lower weight + high reps for leaner, more mobile muscle). But that's just what I've seen and experienced.
This! I am a runner who has been slowly working my way back after a broken wrist and gaining 25 pounds about 6 months ago. Running alone isn't helping me feel stronger, it's mostly indoor bouldering, weight lifting (which I'm just starting to get into) and iyengar yoga, which requires poses for 3-5 minutes. I also used to only cycle before running and it nearly wrecked my body. Strength is so important!
Whoever claimed that building muscle is the opposite of fat loss? They're literally two different things. \ Now, how it all works when you're talking fat loss vs. WEIGHT loss ...
@@karlchaudry1464 I've been in fitness/gyms for 35 years and have never heard that claim, even by people trying to disingenuously sell something. They blur the line between fat loss and WEIGHT loss, but never that building muscle is the opposite of fat loss. That would be "building fat."
I love weight training SO MUCH! I lost 25 pounds in 3 months while building muscle, and while I still have a ton of fat left to burn my arms and legs are spectacularly toned for my current body size. I actually like doing cardio now too, because the strength from my weight training has made inclines more manageable and my stamina for jogs and runs has increased substantially, making it enjoyable instead of hellish.
Awesome! Did you follow a certain program or just mix of different work outs. I want to start but I have to work out at home and I am trying to figure out if I need a program or just do randomn work out videos on youtube.
@@meganhughes723 I'm kind of disorganized, but when I posted I was doing 4-6 strength training exercises for either upper body or lower body for 3-5 sets, then followed with 20-40 minutes of cardio depending on ny energy level (I usually use an incline trainer so that I can alternate between steep hikes and downhill jogs). On recovery days I do a 10-15 minute core workout and do yoga, pilates, or a walk. My roommate joined my gym so now I've had to cut down my workout times to 50-60 minutes since he doesn't want to stay for 1 1/2 hours, so I've gotten more efficient with my time and usually just do 3-4 strength exercises, do 20-30 minutes cardio, then if I need to do more later I'll do something at home like lunges or push-ups or whatever.
I absolutely love the shirt!! Awesome! A combination of the two-diet and strength training is so important with some cardio thrown in. I have always looked at working out in order to get stronger not just burning calories. It is so important to preserve our muscle mass as we age!
I love lifting but didn’t realize that menopause would make me more vulnerable to pelvic floor injury. We are told to tighten our abs, but the pelvic floor is not typically addressed. After some severe injury on a leg press and tons of rehab, I am still super careful not to strain, and I have to be so very vigilant about form. Thankfully so far I’ve avoided surgery.
There is so much information in this one video - appreciate all the time and experience you share with us. Cori, I will say that I am worried about your knees.....in this video, I saw what appears to be knee wraps at least at one point in the video, but not all the time - even with heavy lifting. I am one of your older fans - age 67. I love fitness and strength training is definitely my favorite over cardio. BUT lately I am having to focus on upper body (and that's ok because I am really seeing results - your abs are to die for though!) I had arthroscopic knee surgery 12 years ago, and fractured my ankle (same leg) 3 years ago - and came down too hard on it a month ago in a fitness class - thus I now have a sprained ankle. Your videos are great! Maybe do one focused on strength training tips for the over 50 crowd some time....thanks!
I agree on most, if not all what you´ve said in the video. I especially liked the emphasis on compound movements and incorporating some "cardio" while lifting, it produces a totally different sensation. I must say the battle for domination of fat takes place 75% of the time in the kitchen and 25% in the gym.
So much information I’m going to have to watch multiple times I’m sure! And I need the direct messaging and tough love right now, so thank you for always being you and keeping it real!
Another high quality video loaded with great information. Hopefully viewers would not be overwhelmed with the many different things you can do in the gymn. It is excellent that strength training is getting more promotion along with cardio, most of us are just trying have better health and this is certainly the way to do it.
Thank you for covering this. Too many women think they will become Arnold Schwarzenegger if they lift weights. Most women won’t even look like you without full-time attention to diet and workouts. Body type also plays into this. I agree with most of what you’re saying; however, I’m 54 and I’ve been doing body split workouts for 40 years, but have now integrated a Ski ERG, Row ERG, or ECHO Bike between super sets. It has benefitted me immensely.
You are a smart trainer. I would hire you!! That says a lot as someone who is and was a trainer for over ten years focused on corrective exercise specialization. Follow this woman’s channel. She’s on point. 🙌
Wow - as others have said, this is loaded with good info and I will watch again. Can you please do a Part B with a video that shows these tips in action?
I spent years as a competitive powerlifter and had a good base of muscle.. when I stopped competing and lockdowns hit, I switched completely to calisthenics and racket sports for cardio... the new challenge to my body produced very satisfying results... got leaner, quicker, more agile and built a different sort of muscle fibre.. will not go back to weight training at a gym again... bodyweight training is convenient and works!
Hi Cori, I absolutely loved your video. However, it was so much information to process at one time. I’m in the process of putting together a home gym. Do you by chance provide custom full body weight training workouts for your clients? If so, how do I go about signing up?
This is great stuff, thanks for posting! Such an inspiration to many, I really like your fitness journey. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me lose some fat and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!
How would you structure the workout split mentioned in the video to ensure hitting the same movement frequently while hitting all parts of the muscle as you would in a split ? Also how much cardio would you suggest then 1-2 times a week for 20-30 mins? And what would you eat before and after cardio?
I was borderline obese this time last year after a sequence of set backs through injury, infection and hospitalization. Last summer I started with full-body weightlifting workouts every other day. I went hiking on the days in between. I'm only using halter weights, a fitness mat and my own body-weight. I've been doing push-pull splits for a few months now. But instead of doing only upper body PP and then Legs split, I'm doing full body push and full body pull splits. So there's lower body exercises built in to my PP splits, but they're either push or both PP exercises on push days and vice versa on pull days. I've also worked in the classic body part split into this, which almost came naturally. So push days are focused on chest, triceps and shoulders with push leg and core exercises added in. Pull days are focusing on back, biceps and abs with pull leg and core exercises added in. On leg day I just go for a decent walk in a hilly area and I add in some push ups somewhere along the day for fun. My sessions are just under an hour including dynamic warm-up and cool-down. I even added mobility/flexibility movements into the cooldown. I have the time to do this atm. One of my biggest fears is that I don't know how I will fit all this into my days when I go back to work full time again. I actually love working out now. I bought a decent HR monitor (polar H10) a few months ago and since then I've been focusing on creating weightlifting sessions with zone 2 heart rate in mind. Zone 2 is between 60-70% of Vo2 Max and that's where the most fat is burned. You are still going to be burning calories and obviously there's working out in a fasted state to speed it all up, but it's got to be somewhat doable and fun right? Walking/hiking at a pace is basically a HR zone 2 exercise. Low Impact Steady State (LISS) was designed for zone 2 HR, but you can't really do weights without hitting the cardio zones anyway, so I'm sort of getting the best of both worlds. I'm still in zone 2 for a slight majority of my sessions, the rest is zone 3 and occasionally hitting 4 only shortly. Both splits consist of 12 exercises with 3 sets of 10-12 reps with 30 rest. I hit the target muscle groups twice per session. I have to admit I got somewhat obsessed with the science around workouts and I try to work all that knowledge into them, but its hard. I had to resort to creating my own spreadsheets. I managed to make a routine that favors compound over isolation, puts target muscle groups first and alternates muscle groups as well, all while staying in that fat burning zone for the majority of the time. I'm sure it doesn't have to be this complicated. I chose this route of optimization and I felt that I had to, because a lot of the information is locked behind paywalls or high level education. I don't know if this all makes sense to anyone. I'd love to hear an experts/experienced opinion on my take though. It's been paying off lately. Took a while to see some result in weight loss, but Ive been building muscle all that time too. My chest has already grown to a point where my clothing doesn't fit anymore. They used to be too tight around my belly, now its too tight around the chest. I can't even roll up my sleeves anymore. I had to replace more than half of my wardrobe. Luckily I don't own that many clothes and I don't really care all that much either as long as I can look presentable. In the end, ANYTHING you do will make a difference. My mantra has been: "What else are you going to do? Sit on your ass all day?" Some things I'm still looking for are: 1. A customizable workout timer app (Android) that allows for easily adjusting the amount of sets/reps for the entire workout at once. Its got to have Text to Voice and custom exercise entry. Preferably free or a reasonable one-time purchase. I'm currently using the basic Interval Timer app. I've tried a whole bunch and they're either subscription based and/or missing features that are critical to me. 2. A palatable plant based protein blend that also has creatine, some vitamin/mineral supplements and EAA/BCAA's in it. I've tried whey and it fucks with my digestion big time and even though it seemed to improve recovery a bunch I couldn't sustain the intake.
I'm 60 and lost over 80 pounds several years ago. I exercise to walking/light cardio videos every day and also work out with 5-8 lb dumbbells three days a week for ten minutes at a time. For the past couple of months, on my strength days, I've been using the hand weights 3x a day followed by a protein shake and/or protein meal. Do you think the 3x a day regimen and protein is too much? Should strength training be limited to once a day? On the strength days, should the cardio be done before the strength so as not to possibly ruin the muscle-building effects of the protein? Thank you.
I workout with Caroline too, I was trying to get personal training through cori as I need a little help with the last few pounds but they told me no because I was partially deaf.. reason? Because I asked for an email consult instead of phone consult and stated why, they said it was too long and to look at the other programs so since then I haven’t really messed with Cori
thank you Cory I have tried many programs and diets but now since I have been on the R.S program I feel great, strong, my body has started to recover from a lot of pain from too much like that I thought it was good, thank you you are here helping people like me ❤you are amazing your program is wonderful 🏆😍💪🏻beautiful results 🎉
My warm ups consist of a 5-10 minute stretch to begin my workouts. Is that sufficient or do I need to focus on something else when warming up. I mainly stretch as a warm up because I have chronic back issues
I always start my workout with 5 to 10 min of moderate cardio to warm up. Then I go into the weight training. I need to start adding some of those balance/coordination moves to mix it up.
I love this video. I am one those stuck in a cycle of cardio first then stregth. I keep going back to it even though as I get older, it isn't as useful. Plus, I heard as women get older, muscle is even more important to hold the body together. So, I need to get out of boring cycle of same ole same ole and step out and do more weight training.
I do like that move right at the 5 min. mark. I’m going to try that. Plus, lots of good advice incorporating workouts loads to a small calorie deficiency. Some welcome reminders!
I definitely need my cardio. I track my rest periods, I do supersets, etc. I make sure my heart rate doesn’t fall below 125bpm, 2 warm up sets, 3 working sets- 3-4 sets with 15-20 reps. I don’t drop anything while only lifting. I have to do cardio in order to see results. My body is weird… 😩😩😩
Time after time I return to your channel for fitness tips and exercise variations. I rate your knowledge of biomechanics; you always teach me something new. Thank you, Cory🙏. Please however be careful about dispensing nutrition advice, which of course includes weight management advice. On that topic the science has evolved so much since you completed your (excellent!) biomechanics training. Remember, it is never too late to review the basics of biochemistry and human physiology, as myself and others have had to. It’s a case of Regress to Progress, y’know?
I have dietitians on my staff and am always reading the latest studies. I'm very well versed in all of the change thankfully. And I'm constantly regressing to progress in every area of my life. You can never know everything and it's key we are constantly learning to even meet our clients where they are at more efficiently.
One no-rest example is certain cable work. For some movements, you can put the pulley at the top, middle and bottom. You can do sets with no rest between other than the adjustment of the pulley because you're hitting the muscle group from different angles so the fatigue doesn't set in that fast. I basically do 36 sets without a break during that part of my workout once I can get a free, adjustable cable.
I'm wanting to start doing body weight workouts on Monday's and Friday's and doing Cardio exercise on Tuesday's and Thursday's with Wednesday's and the weekends being rest days. Is this a terrible idea? or a good one? and Why? any help is appreciated!
Have you written a book? If not, you should! So much great information-I can’t keep up with notes! I’m listening while cleaning my closet and have to keep stopping to rewind.😂❤
Hello… I just turned 50 and would like to start weight training. I’ve been browsing through the videos and I’m wondering if there’s one I should start with. Thanks so much!
Great video! What's the name of the exercise being performed @5:00 into the video? The idea of the hemisphere or anterior/posterior splits is very helpful. thank you!
Do you have any advice for men as we age. I’m 68 plant-based. I workout daily but have to admit I don’t see slot of results. I run, do weigh-training and some Yoga. I like resistance bands rather that free weights. I’m at a good weight 177 lbs down from 215 before I retired. I’m stuck with doing the same type of workouts.
Thank you! Always need these reminders to strive to continue making forward progress. 👍 My hubby said this is his original but you can borrow it if you choose to 😆 "Can't let the conditions dictate the intake."
Need help with something, I like doing less rest in my workout for a little bit of a cardio related workout while lifting, but u guess my question is, what if I lift heavy like 1 rep max, with one rep max I might need more rest to recover
great info, it's funny cause I'm 42 and in best shape of my life and, I agree with everything you said it's almost my exact program,especially with the diet part this is exactly the right way to do it!
Does that mean full body weight workouts are more efficient than splitting upper and lower body on different days??? I always that targeted workouts were better to see results???
Hi there! So this is my question….I am 59, I love to run, swim and don’t mind lifting weights. My time is a little limited and I am looking for a schedule to work in all three. My sister keeps telling me, You’re 59 years old….so, I don’t feel 59 and I would like to do what I enjoy I just don’t know where to start with a plan. Any help would be appreciated. I haven’t found a video with all three sports together to get the best results. Thank you!
As a woman in her 50s and going through the menopause, my advice is weight train, weight train, weight train ladies. I have very few symptoms since I upped my game.
❤❤
Same for me
same...just turned 58 and the heavy weights are much better at changing body comp for me than tons of cardio...
Agreed plus yoga
“Lift heavy shit.” - Dr. Stacy Sims 👸
Exercise not only changes your body. It changes your mind, attitude & mood
I am 66 and still working out in the weight room. Great to see other ladies my age there too! We can do it at any age.
Weight training helped reverse insulin resistance for me and I’m menopausal ! At my ideal weight now too ! 50 pounds down !
Nice work! I'm hoping this will be my story very soon
That's awesome! I want to start weight training. I can't go to the gym so have to do work outs at home but I don't know what program to follow. Did you follow a program or just do a mix of different work outs? And how often? I have about 30 ish pounds I would like to lose at 5' tall.
@@meganhughes723 for me I did workouts at home that I absolutely enjoyed like tae bo and resistance bands three to four times a week
@@meganhughes723 you can just use a pair of challenging dumbbells for you I promise it’ll work
@@zenosperformance1125Results like that don’t happen soon. They are the product of consistent smart eating-not big deficit dieting- and movement over months and eventually years. But you can’t get to years without the days and weeks. Do SOMETHING every week.
As a runner, I always tell people to run if you want to get better at running and not just for losing weight. Strength training is so important and it's surprising that people still have this idea that building muscle is the opposite of fat loss.
Yeah that lie has been perpetuated for a minute though.
I totally agree that strength and muscle are absolutely crucial. Mobility = strength + joint flexibility, and mobility is the absolute baseline to fitness. Even just body weight strength exercises can do so much, and can have so many levels to progress through. That said, as a former runner _and_ field event athlete (shot, discus, and hammer), there's a whole lot of athletes, including some less competitive sprinters, who seriously weight train and still have a good layer or several of fat. Just lifting weights has never taken any fat off anyone I knew, including the male throwers, and including myself. But almost zero of the people I or my father competed with in distance events back then looked overweight to me. And he competed in open events, so mostly older people who weren't serious athletes. The people I lifted around were high school and college athletes. In my experience, and my husband's experience, (he's a boxer who sparred with some of the greats back in the day), running/road work has proven absolutely integral to losing weight.
I think the best way to build the lean, functional body you want is to combine at least 20 minutes of challenging cardio/endurance work and at least 10 minutes of challenging strength work that meets your needs (high weight + low reps for bulk and strength, lower weight + high reps for leaner, more mobile muscle). But that's just what I've seen and experienced.
This! I am a runner who has been slowly working my way back after a broken wrist and gaining 25 pounds about 6 months ago. Running alone isn't helping me feel stronger, it's mostly indoor bouldering, weight lifting (which I'm just starting to get into) and iyengar yoga, which requires poses for 3-5 minutes.
I also used to only cycle before running and it nearly wrecked my body. Strength is so important!
Whoever claimed that building muscle is the opposite of fat loss? They're literally two different things. \
Now, how it all works when you're talking fat loss vs. WEIGHT loss ...
@@karlchaudry1464 I've been in fitness/gyms for 35 years and have never heard that claim, even by people trying to disingenuously sell something. They blur the line between fat loss and WEIGHT loss, but never that building muscle is the opposite of fat loss. That would be "building fat."
I love weight training SO MUCH! I lost 25 pounds in 3 months while building muscle, and while I still have a ton of fat left to burn my arms and legs are spectacularly toned for my current body size. I actually like doing cardio now too, because the strength from my weight training has made inclines more manageable and my stamina for jogs and runs has increased substantially, making it enjoyable instead of hellish.
Awesome! Did you follow a certain program or just mix of different work outs. I want to start but I have to work out at home and I am trying to figure out if I need a program or just do randomn work out videos on youtube.
@@meganhughes723 I'm kind of disorganized, but when I posted I was doing 4-6 strength training exercises for either upper body or lower body for 3-5 sets, then followed with 20-40 minutes of cardio depending on ny energy level (I usually use an incline trainer so that I can alternate between steep hikes and downhill jogs). On recovery days I do a 10-15 minute core workout and do yoga, pilates, or a walk. My roommate joined my gym so now I've had to cut down my workout times to 50-60 minutes since he doesn't want to stay for 1 1/2 hours, so I've gotten more efficient with my time and usually just do 3-4 strength exercises, do 20-30 minutes cardio, then if I need to do more later I'll do something at home like lunges or push-ups or whatever.
Thats great! I amhappy for you keep it up!
@@meganhughes723 same! I don't know where to start!
I absolutely love the shirt!! Awesome!
A combination of the two-diet and strength training is so important with some cardio thrown in. I have always looked at working out in order to get stronger not just burning calories. It is so important to preserve our muscle mass as we age!
Focus on compound movements
Avoid body part splits
Use fewer single lift designs
Mix up tools you use
Do thay warm up
How about.. have some fun too?
Thanks.
What are body part splits?
@@CH-nb3nz leg day, arm day, chest day, etc
@@ElanaElyce thank you! So what is the solution then. Full body every day?
I love lifting but didn’t realize that menopause would make me more vulnerable to pelvic floor injury. We are told to tighten our abs, but the pelvic floor is not typically addressed. After some severe injury on a leg press and tons of rehab, I am still super careful not to strain, and I have to be so very vigilant about form. Thankfully so far I’ve avoided surgery.
There is so much information in this one video - appreciate all the time and experience you share with us. Cori, I will say that I am worried about your knees.....in this video, I saw what appears to be knee wraps at least at one point in the video, but not all the time - even with heavy lifting. I am one of your older fans - age 67. I love fitness and strength training is definitely my favorite over cardio. BUT lately I am having to focus on upper body (and that's ok because I am really seeing results - your abs are to die for though!) I had arthroscopic knee surgery 12 years ago, and fractured my ankle (same leg) 3 years ago - and came down too hard on it a month ago in a fitness class - thus I now have a sprained ankle. Your videos are great! Maybe do one focused on strength training tips for the over 50 crowd some time....thanks!
I agree on most, if not all what you´ve said in the video. I especially liked the emphasis on compound movements and incorporating some "cardio" while lifting, it produces a totally different sensation. I must say the battle for domination of fat takes place 75% of the time in the kitchen and 25% in the gym.
So much information I’m going to have to watch multiple times I’m sure! And I need the direct messaging and tough love right now, so thank you for always being you and keeping it real!
Another high quality video loaded with great information. Hopefully viewers would not be overwhelmed with the many different things you can do in the gymn. It is excellent that strength training is getting more promotion along with cardio, most of us are just trying have better health and this is certainly the way to do it.
Thank you for covering this. Too many women think they will become Arnold Schwarzenegger if they lift weights. Most women won’t even look like you without full-time attention to diet and workouts. Body type also plays into this. I agree with most of what you’re saying; however, I’m 54 and I’ve been doing body split workouts for 40 years, but have now integrated a Ski ERG, Row ERG, or ECHO Bike between super sets. It has benefitted me immensely.
You are a smart trainer. I would hire you!! That says a lot as someone who is and was a trainer for over ten years focused on corrective exercise specialization. Follow this woman’s channel. She’s on point. 🙌
So, this is great advise! Thank you! Are you going to create a weekly routine off this?! I would love that!
Wow - as others have said, this is loaded with good info and I will watch again. Can you please do a Part B with a video that shows these tips in action?
I spent years as a competitive powerlifter and had a good base of muscle.. when I stopped competing and lockdowns hit, I switched completely to calisthenics and racket sports for cardio... the new challenge to my body produced very satisfying results... got leaner, quicker, more agile and built a different sort of muscle fibre.. will not go back to weight training at a gym again... bodyweight training is convenient and works!
Excellent content! Thank you and keep ‘em coming!
You are so articulate and correct. Thank you
Hi Cori, I absolutely loved your video. However, it was so much information to process at one time. I’m in the process of putting together a home gym. Do you by chance provide custom full body weight training workouts for your clients? If so, how do I go about signing up?
Warm up is so important to avoid injuries, so true 💖
always in shape and always some good training information!
Do compounds , don’t rest too much , work all your muscles , do higher reps
Awesome awesome awesome video. I’m 28 and this really helped me change my perspective on my current approach. Thank you!!!!!
This is great stuff, thanks for posting! Such an inspiration to many, I really like your fitness journey. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me lose some fat and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!
Good tips. Especially the naccessity of the warm up, one should also do cool down and stretch as well.
Great information! wish you were in SA to train with you in person. Thank you for sharing your knowledge with us.
Absolutely, Cori, you’re inspiring!!! Thxs✌️❤️ Jesse : )
How would you structure the workout split mentioned in the video to ensure hitting the same movement frequently while hitting all parts of the muscle as you would in a split ?
Also how much cardio would you suggest then 1-2 times a week for 20-30 mins? And what would you eat before and after cardio?
Love all the info! It would be even better if you would like to update some more follow along videos!! 😍
A really informative video, as always! Thanks for this!
Love love love the advice...could you please advice what bands I should purchase?
Thank you for sharing this.
I was borderline obese this time last year after a sequence of set backs through injury, infection and hospitalization. Last summer I started with full-body weightlifting workouts every other day. I went hiking on the days in between. I'm only using halter weights, a fitness mat and my own body-weight.
I've been doing push-pull splits for a few months now. But instead of doing only upper body PP and then Legs split, I'm doing full body push and full body pull splits. So there's lower body exercises built in to my PP splits, but they're either push or both PP exercises on push days and vice versa on pull days. I've also worked in the classic body part split into this, which almost came naturally. So push days are focused on chest, triceps and shoulders with push leg and core exercises added in. Pull days are focusing on back, biceps and abs with pull leg and core exercises added in. On leg day I just go for a decent walk in a hilly area and I add in some push ups somewhere along the day for fun.
My sessions are just under an hour including dynamic warm-up and cool-down. I even added mobility/flexibility movements into the cooldown.
I have the time to do this atm. One of my biggest fears is that I don't know how I will fit all this into my days when I go back to work full time again. I actually love working out now.
I bought a decent HR monitor (polar H10) a few months ago and since then I've been focusing on creating weightlifting sessions with zone 2 heart rate in mind. Zone 2 is between 60-70% of Vo2 Max and that's where the most fat is burned. You are still going to be burning calories and obviously there's working out in a fasted state to speed it all up, but it's got to be somewhat doable and fun right? Walking/hiking at a pace is basically a HR zone 2 exercise. Low Impact Steady State (LISS) was designed for zone 2 HR, but you can't really do weights without hitting the cardio zones anyway, so I'm sort of getting the best of both worlds. I'm still in zone 2 for a slight majority of my sessions, the rest is zone 3 and occasionally hitting 4 only shortly. Both splits consist of 12 exercises with 3 sets of 10-12 reps with 30 rest. I hit the target muscle groups twice per session.
I have to admit I got somewhat obsessed with the science around workouts and I try to work all that knowledge into them, but its hard. I had to resort to creating my own spreadsheets. I managed to make a routine that favors compound over isolation, puts target muscle groups first and alternates muscle groups as well, all while staying in that fat burning zone for the majority of the time.
I'm sure it doesn't have to be this complicated. I chose this route of optimization and I felt that I had to, because a lot of the information is locked behind paywalls or high level education.
I don't know if this all makes sense to anyone. I'd love to hear an experts/experienced opinion on my take though.
It's been paying off lately. Took a while to see some result in weight loss, but Ive been building muscle all that time too. My chest has already grown to a point where my clothing doesn't fit anymore. They used to be too tight around my belly, now its too tight around the chest. I can't even roll up my sleeves anymore. I had to replace more than half of my wardrobe. Luckily I don't own that many clothes and I don't really care all that much either as long as I can look presentable.
In the end, ANYTHING you do will make a difference. My mantra has been: "What else are you going to do? Sit on your ass all day?"
Some things I'm still looking for are:
1. A customizable workout timer app (Android) that allows for easily adjusting the amount of sets/reps for the entire workout at once. Its got to have Text to Voice and custom exercise entry. Preferably free or a reasonable one-time purchase. I'm currently using the basic Interval Timer app. I've tried a whole bunch and they're either subscription based and/or missing features that are critical to me.
2. A palatable plant based protein blend that also has creatine, some vitamin/mineral supplements and EAA/BCAA's in it. I've tried whey and it fucks with my digestion big time and even though it seemed to improve recovery a bunch I couldn't sustain the intake.
Curious about whether you switch up your deadlift grip and sometimes do underhand grip right and overhand grip left?
Harmonious informative awesome video … great delivery of information, good demonstration, and a wonderful look and shape … it’s really really good
great video, thank you. I would love to know where you bought the pants you have on with the deadlift please.😊
Excellent advice! Thank you!
Wow. Spot-on information and an excellent video. Thank you!
I'm 60 and lost over 80 pounds several years ago. I exercise to walking/light cardio videos every day and also work out with 5-8 lb dumbbells three days a week for ten minutes at a time. For the past couple of months, on my strength days, I've been using the hand weights 3x a day followed by a protein shake and/or protein meal. Do you think the 3x a day regimen and protein is too much? Should strength training be limited to once a day? On the strength days, should the cardio be done before the strength so as not to possibly ruin the muscle-building effects of the protein? Thank you.
Thanks a lot - I'll take these tips into account for sure!
Big Buckets! Lots of info on this one. Great job
63 woman and I love my weight strength training and wow the difference in a few months
Annnnnd as always some of THEE VERY BEST INFO !
So glad it helps! :-) Thank you!
Hoopla hoop for core strength- LOVE IT!! I’ve been doing it over 20 +years! And I am 60
I workout with Caroline Girvan here on youtube. Im always happy to see the harmony between her workouts and your advice
I workout with Caroline too, I was trying to get personal training through cori as I need a little help with the last few pounds but they told me no because I was partially deaf.. reason? Because I asked for an email consult instead of phone consult and stated why, they said it was too long and to look at the other programs so since then I haven’t really messed with Cori
As always, solid sound instructions and advice!
thank you Cory I have tried many programs and diets but now since I have been on the R.S program I feel great, strong, my body has started to recover from a lot of pain from too much like that I thought it was good, thank you you are here helping people like me ❤you are amazing your program is wonderful 🏆😍💪🏻beautiful results 🎉
How long have you been at it?
@@oolala53 six months and I continue this year 2023
Thank you very much Cori🙂
My warm ups consist of a 5-10 minute stretch to begin my workouts. Is that sufficient or do I need to focus on something else when warming up. I mainly stretch as a warm up because I have chronic back issues
This is great! Thank you!
Thank you for sharing.
I always start my workout with 5 to 10 min of moderate cardio to warm up. Then I go into the weight training. I need to start adding some of those balance/coordination moves to mix it up.
Your content is helpful. Thank you
Love the video & tips! And cute puppins!!!!!
glad you incorporated dumbells in your training I train at home dumbells are a cornerstone of my training.
I love this video. I am one those stuck in a cycle of cardio first then stregth. I keep going back to it even though as I get older, it isn't as useful. Plus, I heard as women get older, muscle is even more important to hold the body together. So, I need to get out of boring cycle of same ole same ole and step out and do more weight training.
I lost 12kg in 8 months by focusing on strength training, with an emphasis on compound lifts. I didn't have to starve myself either.
Great video and awesome tips!!
All useful Information, thank you. All practical, any ideas on progression? You a pt?
I do like that move right at the 5 min. mark. I’m going to try that. Plus, lots of good advice incorporating workouts loads to a small calorie deficiency. Some welcome reminders!
So glad they help Don!
Thank you!
Great info. Thx
I definitely need my cardio. I track my rest periods, I do supersets, etc. I make sure my heart rate doesn’t fall below 125bpm, 2 warm up sets, 3 working sets- 3-4 sets with 15-20 reps. I don’t drop anything while only lifting. I have to do cardio in order to see results. My body is weird… 😩😩😩
Time after time I return to your channel for fitness tips and exercise variations. I rate your knowledge of biomechanics; you always teach me something new. Thank you, Cory🙏. Please however be careful about dispensing nutrition advice, which of course includes weight management advice. On that topic the science has evolved so much since you completed your (excellent!) biomechanics training. Remember, it is never too late to review the basics of biochemistry and human physiology, as myself and others have had to. It’s a case of Regress to Progress, y’know?
I have dietitians on my staff and am always reading the latest studies. I'm very well versed in all of the change thankfully. And I'm constantly regressing to progress in every area of my life. You can never know everything and it's key we are constantly learning to even meet our clients where they are at more efficiently.
Outstanding content!! Well spoken...
One no-rest example is certain cable work. For some movements, you can put the pulley at the top, middle and bottom. You can do sets with no rest between other than the adjustment of the pulley because you're hitting the muscle group from different angles so the fatigue doesn't set in that fast. I basically do 36 sets without a break during that part of my workout once I can get a free, adjustable cable.
You look great. Excellent content! 💯
Absolutely delightful. No bs. Thank you. Loved this
What brand are your shoes? Love them! And your content!
Thank you for the video.
Great information, thanks
Thank you❤❤
I'm wanting to start doing body weight workouts on Monday's and Friday's and doing Cardio exercise on Tuesday's and Thursday's with Wednesday's and the weekends being rest days. Is this a terrible idea? or a good one? and Why? any help is appreciated!
What do you mean by bodypart splits in your work out? I love your videos
Excellent excellent video. Thank-you
Have you written a book? If not, you should! So much great information-I can’t keep up with notes! I’m listening while cleaning my closet and have to keep stopping to rewind.😂❤
Are you recommending doing a full body weight lifting session every time instead of alternating between upper and lower body per session?
Hello… I just turned 50 and would like to start weight training. I’ve been browsing through the videos and I’m wondering if there’s one I should start with. Thanks so much!
Great video! What's the name of the exercise being performed @5:00 into the video? The idea of the hemisphere or anterior/posterior splits is very helpful. thank you!
The Windmill with the dumbbell :-) And so glad the adjustments in weekly programming help!
Do you have any advice for men as we age. I’m 68 plant-based. I workout daily but have to admit I don’t see slot of results. I run, do weigh-training and some Yoga. I like resistance bands rather that free weights. I’m at a good weight 177 lbs down from 215 before I retired. I’m stuck with doing the same type of workouts.
Thank you! Always need these reminders to strive to continue making forward progress. 👍
My hubby said this is his original but you can borrow it if you choose to 😆
"Can't let the conditions dictate the intake."
Looks like a Win, win, win to me 💪🏿💪🏿
Need help with something, I like doing less rest in my workout for a little bit of a cardio related workout while lifting, but u guess my question is, what if I lift heavy like 1 rep max, with one rep max I might need more rest to recover
great info, it's funny cause I'm 42 and in best shape of my life and, I agree with everything you said it's almost my exact program,especially with the diet part this is exactly the right way to do it!
Do you not see net negative using circuits or no rest type work out? I would worry about cortisol response.
Great tips!
Would tell what app u use to track macros
I need those sports bras U have on. Where did u purchase them??
Do a video on the beep test…the purpose and how to do well in n them
Is there a follow along video for this that anyone can recommend?
Loving your videos 💋
Would you consider doing a video on kettlebell workouts? The how-to’s, benefits and “risks”?
As they are an expensive investment, correct direction would be a big help.
How do I prepare for a Himalayan trek in winter..can u make a video...
I don’t like to cook, so that creates a problem for me! I’m 70 years young and work out during the week doing Cardio. I would love to look like you!
I have yet to find a way to implement the rope method...throwing the double rope. your compound moves for cardiologist and strength are great.
The battle ropes are for sure a great workout! Even using them as a quick finisher can be a great option.
Does that mean full body weight workouts are more efficient than splitting upper and lower body on different days??? I always that targeted workouts were better to see results???
Hi, how can I get a workout routine from you? Need something ASAP
Hi there! So this is my question….I am 59, I love to run, swim and don’t mind lifting weights. My time is a little limited and I am looking for a schedule to work in all three. My sister keeps telling me, You’re 59 years old….so, I don’t feel 59 and I would like to do what I enjoy I just don’t know where to start with a plan. Any help would be appreciated. I haven’t found a video with all three sports together to get the best results. Thank you!