I’ve always been told “eat less, move more”. It’s nice to finally hear the truth. Eat more protein, lift heavy weights and sleep to fuel your body, increase strength and metabolism. Well said, Cori. You and the Mind Pump boys have a good message to spread. Keep it up ❤️
Yes. Eat less crappy food and more healthy meals in a caloric deficit. If you’re eating 5000cals of crap every day. Eating 2100 or 2200 cal a day and working out is going to help you lose weight. Starting off 200-500cal less is better than making a big jump
No she is lying in the video. It is eat less move more. I just lost 14lbs in 3 weeks by doing that. I ate 2000 calories for 1 month and didnt lose 1lb even working out 1 hour a day 5 days a week. Her message is total bullsh*t. Go watch the snake diet guy if you want REAL results.
Don't let your age prevent you from getting started. I'm a 60 y/o woman and I made it a focus to work out with dumbbells 3x a week for 30 to 40 minutes - doing a full body superset workout. I've been doing this for 6 months and recently had an InBody scan. I've had these in the past and I have gained 5 lbs of muscle in 6 months!!! I feel like superwoman and this result motivates me to keep on doing this forever. I realize that I will not keep gaining lean muscle at this rate but I can definitely gain more and then maintain it. I'm 5'9" and 150lbs - I eat about 80 grams of protein a day and also ride my road bike 3x a week for 60 to 80km each time.
Thanks for sharing this. I am 5 years behind you and making some changes based on my menopause experience. Good to know there is a light on the path ahead.
I love how you are in great shape but still feminine and healthy, not bulky. A true inspiration. I finally figured out for me that to get more protein, I need to eat that first, eat a variety, and eat at every meal or snack.
Thank you! Love that you're finding ways to increase your protein that are sustainable for you! Wanted to share these tips too. Hope they help as well - redefiningstrength.com/the-best-way-to-use-protein-to-build-muscle-or-lose-fat-7-tips?sl=youtubecomment
Go find something better to do than judging womens bodies that have way more muscle than yours. You know theyd beat you up in a fight just using their fucking small finger
This is spot on. I am currently 7 weeks out of the gym due to surgery, I am eating less because I feel physically ill when I eat, the problem is I’ve lost weight I’ve lost muscle and now I’m thin when before i was quite muscular. I feel it in my energy levels, sleep disturbances, headaches and fatigue it’s all having a negative impact on my body. I am 54 and pre surgery I was the fittest and healthiest I’ve ever been, it was to the point people didn’t believe me when I told them I was in my 50s but now I feel it. Cutting calories to lose weight to gain muscle is not the way forward. I’ve no intention of staying this way, my come back will soon come round and I cannot wait to get back into the gym to lift and feel my body get strong again, my metabolism has slowed so much because I’m eating and moving less. Your videos keep my head focused on when I’m able to get back into the gym and begin to rebuild
Don't lose hope , all of us have been where you are right now ... after an injury, car accident , sickness... like she said it takes time ,but you can do it ... start small and repeat each day and then increase ...
Literally laughed out loud and girl, did I need it!! Losing fat and aging positively feels like serious business, too serious. I am nearly 41, raising teens, wifing, working, managing a home…blah, blah, blah. All this just to say my list of responsibilities is long. It was so good to laugh for a minute whilst trying to figure it all out. Your videos are always generously packed with info Cori, thank you, and thank you today for taking a lighthearted approach!
I'm glad they help. Also glad I could make you smile! Just remember one small change this week will add up and allow you to build. You may have seen this already but thought it may help too if you haven't! redefiningstrength.com/25-healthy-habits-that-will-change-your-life-forever?sl=youtubecomment
PREACH. No starving, no fad diets/macro exclusions, yes small deficits for slow weight loss that sticks, and maintenance phases RULE. That's my mission statement.
Sleep is a big deal. But so often how we fuel and train can impact our sleep. And then how we sleep will impact those things too. But honestly the more we see everything as a system, the better!
I wish I knew this information 29 years ago when I started to gain weight as a 15 year old girl and started the vicious cycle of yo-yo dieting, wrong ideas of exercise, proper fueling, etc! Thank you Cori for another truly life changing video!
I'm so glad it helped! And I think many of us wish we could have broken out of that dieting cycle long ago...but all we can do is learn and grow and move forward!
I'm 33, I'm at 152lbs at the moment, my goal is 140lbs. You give me hope that as I get older I'll be able to reach my goals and still look great. You're an inspiration ❤
Thank you! I needed this. I have been training for 15 months and I can see my legs and arms are more defined but my belly / mid area not so. The scale says I am a stable weight and I want to lose my 12 COVID kilos I gained when we all stayed in for two years. I thought after a year of training, I would be half way there… but my body has its own plan
The places we want to lose from the most, are often the LAST to go. Stay consistent and keep adjusting as you go. You've got this! Also remember that scale doesn't show the full picture. You can be losing fat as you gain muscle!
Great talk! I’m in the midst of all this right now Just changed the way I exercise to focus more on strength training and noticed that I’m up by 3 lbs. Lost 35 lbs already and have about 12-15 lbs to go before my goal weight. Thank so much for this post, Cori! ❤
So glad it helps! It can be hard to see the opposite of what we want to happen occur BUT finding those other ways to measure progress as we embrace the process is key...focusing on the long-term. You've got this!
Two years ago, I followed the advice to eat way more for better performance on the bicycle. I ate more, felt better, rode further, ate even more and lost 25lbs in a year. Then I started a weight program to increase upper body strength. I cannot eat enough. I'm up about 600 calories in 2 1/2 years and none of my clothes fit (too big)
Thank you so much for this video.... I needed this right now.... My scales were going to be thrown out because I was thinking I wasn't getting anywhere... Have been doing weights 4 sometimes 5 times a week but by body weight had gone up.... Was starting to feel discouraged... But had to remember that muscle weighs more than fat.... Lol..... And now your video adds the details re metabolism that I was not aware of..... You have saved me...
Glad it helps so you can keep on pushing through. I know it's tempting to quit when it feels like the effort doesn't equal the outcome. But so often we just need to keep at those habits for longer!
Thank you for the great information! And the cute pups to close out the video. As a lifelong athlete, long-term weight loss (55 lbs over 23 years) menopausal woman, this is 100% spot on. What is healthiest for our metabolism often seems counterintuitive, but it works. At 57, muscle gains and recomp takes 9-11 months - whereas formerly, in my 30s-40s, only eight or nine weeks. And tracking intake has to be dead-on accurate, just as we incorporate progression into our workouts, we need to be as precise if not more so with our nutrition.
Thank you! And Kiwi and Sushi say thanks too! Love that you're focusing on meeting yourself where you are at. I think too we forget that the more advanced a trainee we are, which also happens with getting older, the slower results will be because our body has adapted to already be able to handle more. It's why we've gotten stronger, can run further, cycle faster...but it also means we need to then be more precise and make those 1% improvements at times that can pay off! I think this chart I about muscle growth I share in this video shows so much - ua-cam.com/video/5oMfBQ9EikM/v-deo.html
Thank you! I really enjoy and learn so much from your videos. I always fall back to your motto “regress to progress” when strength training. I just never thought of it with weight/nutrition/calories. Thank you for your insights.
I love your sense of humor and I appreciate the vast amount of knowledge you share in each of your videos. You look amazing and you are an inspiration on many levels. I am 65 years old and trying to do things differently, thanks to you. Eat more protein. Teach my body to process healthier choices and more food efficiently. Not believing the scale and allow it to freak me out. I have a ways to go before these are all my new habits, but, I am finally on the right path to accomplish my goals! Thank you:)
WOO HOOO! Keep it up! Focus on those other ways of measuring progress and keep tracking what you're doing. What gets measured gets managed and gives you the power to adjust!!
😂😂😂..."THIS is a metabolism killer"...!!! As one who often get disturb with the original...I laughed till I cried. As besides the fun, thanks for - once again - explaining hard stuff in a helpful way. 🏆
I have pretty dramatically improved my macros and quality of food for the last six weeks, dramatically decreased sugar, increased activity mildly, getting back into lifting. No change on the scale OR waist measurements.
Have you measured other areas? A calorie deficit is still key and one macro ratio isn't right for everyone. Making sure that your macros and calories match your activity level is key! And then tracking all areas over time. But often when we want to give up, focusing on a small tweak and keeping going is key!
Thank you. I hate those stupid ads! (Also, you were looking gorgeous these days. I am glad you got rid of those fake eyelashes and harsh make up. You’re beautiful and strong.)
I needed this. I dont think I eat enough protein and my sleep is dreadful at the moment and this causes me to crave sweet things and carbs ..the bad sort 😬
Glad the video helps! Sleep is definitely a harder one to control and change but wanted to share these tips from Dr. Amy Bender I think may be helpful - ua-cam.com/video/w4Wghs60l7c/v-deo.htmlsi=9jeyGeYc2nc0sURa
I am 5’10 and weigh 156. I have trained with a trainer on here for 3 years and I can’t see any results but my abs. I used to do low cal like 1300 a day and was told that’s too low so I am now around 1600-1700 . I do HIIT, Pilates, strength 5 days a week. I can’t seem to lean down. Oh and I am 46. I workout 5 days a week and am so frustrated!
Areas like our abs are the most stubborn and often the last to go so we generally just need to stay consistent for longer. But for body recomp it isn't just calories in vs calories out or workouts. And even eating too little, and doing too much wasted volume in our training can hold us back. Focus on those macros, especially protein. Truly most key...and I say this as someone who struggled to see ab definition for a long time despite training hard and "dieting!"
I've been doing this for the past 12 months, and at 49 look better than I did in my 20's. I've lost nearly 1 and half stones in that 12 months and look pretty lean. It's amazing just how much food you can cram into one day (it does need to low calorie/highly nutritious food). I've just upped my calories again to 1900. When I started, I found I was only eating 1200-1300 per day. I monitor this, plus macros, daily. That way I can see when it requires adaptation.
Someone sent me a thing last night that said In an 11 year period 115 people died in weight lifting accidents. In the same time frame only one person died eating a donut. MAKE GOOD CHOICES PEOPLE!
I think a diversity is key. And while you will hear people of different dietary preferences argue on this, I think the more diversity you can include to keep things enjoyable and even get a variety of micros, the better! My focus is always on helping a client optimize the dietary preference they have!
i actually dont eat those anymore. but i dont do gym weights. i take dance class twice a week and walk run w dog but i still have stubborn weight in my mid section. i was size 2-4 and now 6 … it is age. and everything has softened and drooped. im skinny fat w a small hidden donut in midsection! its not terrible but i dont feel confident and none of my clothes fit! i have to change my exercises is what i notice and eat less portions and less late
As our body and hormone levels shift, we do need to adjust our training and fueling. We need to do that work to boost our metabolic rate and keep things strong. Focusing on that protein and some strength work may be just the tweaks you need!
Dern it! I was hoping to keep watching you throw stuff at yourself. lol Jokes aside. Thanks for the info. I get to a point where I keep doing what I do but can't lose any more weight.
hehe glad it helps! Nothing works forever in one form. And even if you've been pushing hard toward a goal for awhile, you may need a strategic break! But even so often we just give up when it feels like we've stalled over simply staying consistent. But do consider a little macro ratio adjustment or a slight switch in your progression. But keep going!
Same here being told eat less move more. Then I don’t want to move more as I’m tired. I then loose weight but never look different just a bit smaller then I can’t wait to eat again and then back to square one. Good info makes sense but also hard to take in as so long been told to hardly eat anything. Plus the patients is the hard bit. We would all love to eat a lettuce leaf and wake up in the morning in great shape 😁. I’m peri menopausal so knowing I can do this but just need to change a few things to get the results I.e the protein intake is nice to know. Plus not to worry if the scale goes up while changing things. Plus be patient. 😁
It's hard to shift our mindset around things we've not only been told but DONE for potentially decades. But I think it is finding ways outside just the one outcome we want to measure success. It's taking pride even in habits done daily. That we FEEL better doing these things. Then it's measuring not just with the scale but with how clothing fits. How our lifts are in the gym...all the other things that show our habits paying off!
I am 42 yo. Ive gained the midlife midsection belly fat typical to my age group. I've been in the gym for 14 months and have gone from an almost pancake flat tush to a nice round ba-doonk-a-doonk 🍑 and have improved strength and visible muscle iny arms 💪 and i am keeping at it. HOWEVER, i have not been able to shift the belly fat 😢 and I've given up dropping my calories like 2 coaches had me do this year!! Im focusing on eating fresh produce and meats mostly and replacing things like ice-cream with frozen berries with a splash of coconut cream, for example. I eat about 70-80% well balanced whole foods, with the leftover for things like protein bars and condiments and puff pastry and cheese. I don't know what to do to get rid of the belly fat 😩 it seems like it wants to stay for good...
Those macros really can make a difference and cycling is key. Sometimes too, it is just being consistent for longer. Not what we want to hear, but honestly what adds up. We have to bust through that set point and that takes time especially to reach a goal we've never have or a body comp we haven't been at in a while. Wanted to share this to help - redefiningstrength.com/how-to-lose-stubborn-fat-3-tips?sl=youtubecomment
@redefiningstrengthOC thank you. My macros are as close to 40 protein 30 fats 30 carbs, except before my period when my protein is 30, so my carbs and fats have a bit more room - otherwise, I crave and binge. I have embraced the suck and stuck with it for over a year with reasonable consistency. This year, I've wound my training volume back because I was definitely over-training, plus I dropped a few things off my plate as I was chronically stressed. Hopefully, this year I'll see more results due to the changes I've made that pertain to my stress levels 🤷♀️ one of my gym rat friends told me that belly fat tends to be the last thing to shift... and he complimented me on my booty gains 🍑 so it's not all disappointing!!
Cori, what about women that exercise with weight for years and always eat healthy 80/20 and now after 54 are gaining fat around the belly. I was always a size 4-6 now I am 8 and don't know what to do. Make a video for people like me. We are not all fat.
Honestly this video is key for you as it sounds like you may have some hormonal fluctuations going on that are now impacting not only where you store belly fat but what you need to do in terms of your macros and training. No matter where you store fat, and especially as an advanced trainee, you need to be more precise in everything when hormone levels shift. Strength training and focusing on protein are so key. You may find the resources in here key - redefiningstrength.com/menopause-2?sl=yc Also for stubborn belly fat - redefiningstrength.com/how-to-actually-lose-stubborn-belly-fat-7-tips?sl=yc
"Eat Less, Move More" is so OUTDATED as the Energy Balance Model (EBM) still lingers on. Dr. David Ludwig, Dr. Robert Lustig, ans Dr. Stephen Phinney are the pioneers of the Carbohydrate Insulin Model (CIS). Fat and calories are not the enemy but rather sugar! Especially for the insulin resistance population!! Love your videos and creativity!
I definitely think there is so much more nuance to things than we realize. And one size doesn't fit all. I don't believe in demonizing any macro as each has their purpose and different people respond differently to different things.
Your videos are very helpful. I am seeing changes by strength training and increasing my protein. Energy levels are up and I am definitely stronger and leaner. Is there a good way to know what a healthy caloric intake is? I don’t need/want to lose a ton of weight (10 lbs) but have definitely plateaued.
If you've been losing and in a deficit for awhile, you may want to do a little "break" and increase. But you can sometimes even just see results by switching macros. Or by adjusting workouts. The key is small changes. And the last little bit is slow. A true plateau is no change for at least 4 weeks. And often with those last few pounds, and looking to see body recomp, you don't want to rush it. So the annoying answer may be, it may be about keeping going and even focusing on measuring to see inches changing over the scale. Here's more on diet breaks though - redefiningstrength.com/have-you-stopped-seeing-results-from-your-diet?sl=youtubecomment
What's your view on fasting, especially as part of Keto as I understand the video and its great like all your content? I've lost 54 kgs and have another 12 to loose to where I want to be.ive done all this with my normal day to day activities and extra walking. I've now joined the gym so my ketone usage will go up. If there is still an abundance of fuel there would there be a negative effect on my health if I just stick to the same diet or would you suggest upping the calorie/protein intake to compensate?
If keto and low carb works for you, great! But also note WHY it may be working for you as changes to activity level may make macro ratios that worked in the past no longer work. Systems have to work together. Also here's more on fasting. I think it can work for some but it's also a meal timing that has to fit our schedule and our goals - redefiningstrength.com/fhp-618-intermittent-fasting-worth-it-or-not?sl=youtubecomment
I have always worked out and lifted weights. I'm 56 now, so I started lifting heavier weights, stopping running long distance and just walk or walk/run along with swimming laps. I've increased my protein as well and my waist is getting wider. Everything else looks and feels good, my legs naturally get bulkier, but my pants are all getting tight in the waist. I'm seeing definition in my abs, so it's not fat. I'm very confused by this. I am not a big person either. I'm 5 feet 106 pounds.
Honestly not sure where on your "waist" is getting wider but if you're building out your lats with swimming or lifting or depending on the moves you are doing as you're increasing calories to build muscle...all muscles can be built, including our abs.
@@redefiningstrengthOC I do a lot of lat work as well as swimming. I'm just curious if this is normal? I have increased my calories because I feared I wasn't eating enough, but definitely was eating enough protein. Just curious if this could be normal or not. Thank you so much for responding. I love your videos!!
I’ve been learning this stuff and track what I consume daily for the last 2 years now. I hit protein/fiber/water/steps targets everyday and I’ve only lost 4 lbs. I’m 51, menopausal, and heavy! I don’t get it, what do you recommend?
Are you eating enough for your activity level? How often do you cycle workouts and macros? Also have you measured inches? Often slow weight loss is true fat loss especially as you do not want to rush the process and lose muscle during menopause. This podcast may interest you - redefiningstrength.com/managing-menopause-hormones-nutrition-workouts-and-more/?sl=youtubecomment
Great video on metabolism. It's so true that we need to eat more especially protein to refuel our bodies from working out especially weight training. Don't let that scare you, it works. Thank you Cori for these educational videos. I love them and love alter ego! ❤❤😊
If your metabolism dies you die 😆. Yep age is not an excuse but it does require patience and targeted muscle building- lift heavy eat protein and throw away the scales 🙃 thank you Cori
Am I wrong to assume the higher our body fat body is, the more fat we loose compared to muscle? Surely the Body’s intelligence will burn fat as the dominant fuel source when we are in a calorie deficit as long as we are strength training to maintain our muscles? But the closer we get to our goal body composition we are more likely to loose a little muscle as well maybe when we are as a woman below 17% BF?
So yes you have to go slower the closer you get as you are more likely to lose muscle but unfortunately...no...our body will still do what it can to adapt the more severe the deficit. While you may "get away" with it for a bit, your body sees your current weight as its ideal and wants to maintain it, regulating other functions to match.
So would you say that a 500 calorie deficit through a combination of exercise and nutrition would help prevent muscle loss? I’m maintaining at the moment it’s frustrating but I don’t want to drop more than 500 calories a day, Im 46, post menopause 5ft 6in and my weight is 156lbs and fairly active, walk at a good pace for an hour 5 days a week, strength train 3 x but I’m worried Because this seems to make me inflamed I’m not sure what I’m doing wrong this regimen used to work for me up until January this year Iv gained 9lbs without any changes 🙁
Great question and honestly it may very much change over time with even different macro breakdowns and even as you build more muscle, what once was maintenance may become a deficit. The key is making sure you're eating to feel fueled in your training, see your performance improve, sleep well and then also be able to see that recomp happening.
How long you increase and how much is based on where you are currently and your goals and activity level, even age and previous dieting practices. It is also about increasing if you've been really low or in a deficit. And how long you've had them that low may also impact the process.
There is not one high protein amount every person needs. I even cycle with clients based on their needs and goals as they change over time. I find that focusing on even 30% of our calories from protein to start can be amazing.
Two things, one that lion tank is the coolest clothes design Ive seen all year!! 🙂 And Ivr seen a lit of cool clothes. Actually youre looking like a Bruce Lee level of cool and I suspect why he got more famous than you is he didnt have all this compeition of content that exists these days. Second, what about caffeine as a metabolic drug? Most fitness people use it at the very least, it allows people do be in a slight calorie deficit and still feel like exercisimg whereas without it they would act more like tree sloth. 🙂 I include myself.in that too.
Thanks! It's actually a Tiger Muay Thai tank so they deserve all the credit. And Bruce Lee was far cooler although I may have better jokes. In terms of caffeine...I think it can be used strategically for short term benefits like in a mini cut BUT your body adapts. And if you're dependent on caffeine it honestly shows that something else in your lifestyle needs adjustment - whether you aren't eating enough, recovering well enough or sleeping enough.
I’ve always been told “eat less, move more”. It’s nice to finally hear the truth. Eat more protein, lift heavy weights and sleep to fuel your body, increase strength and metabolism. Well said, Cori. You and the Mind Pump boys have a good message to spread. Keep it up ❤️
Thank you! All about learning to fuel and find our balance!
Yes. Eat less crappy food and more healthy meals in a caloric deficit. If you’re eating 5000cals of crap every day. Eating 2100 or 2200 cal a day and working out is going to help you lose weight. Starting off 200-500cal less is better than making a big jump
No she is lying in the video. It is eat less move more. I just lost 14lbs in 3 weeks by doing that. I ate 2000 calories for 1 month and didnt lose 1lb even working out 1 hour a day 5 days a week. Her message is total bullsh*t. Go watch the snake diet guy if you want REAL results.
@@loveobviously You're not going to lose weight eating 2000-5000calories. You'd be lucky to lose 1lb with that awful advice. LOL
She is no nonsense and straightforward in her approach to giving us this awesome information.
Don't let your age prevent you from getting started. I'm a 60 y/o woman and I made it a focus to work out with dumbbells 3x a week for 30 to 40 minutes - doing a full body superset workout. I've been doing this for 6 months and recently had an InBody scan. I've had these in the past and I have gained 5 lbs of muscle in 6 months!!! I feel like superwoman and this result motivates me to keep on doing this forever. I realize that I will not keep gaining lean muscle at this rate but I can definitely gain more and then maintain it. I'm 5'9" and 150lbs - I eat about 80 grams of protein a day and also ride my road bike 3x a week for 60 to 80km each time.
WOO HOOO! Love it! Focusing on building up and moving forward making those changes to your workouts and nutrition!
Thanks for sharing this. I am 5 years behind you and making some changes based on my menopause experience. Good to know there is a light on the path ahead.
I love how you are in great shape but still feminine and healthy, not bulky. A true inspiration. I finally figured out for me that to get more protein, I need to eat that first, eat a variety, and eat at every meal or snack.
Thank you! Love that you're finding ways to increase your protein that are sustainable for you! Wanted to share these tips too. Hope they help as well - redefiningstrength.com/the-best-way-to-use-protein-to-build-muscle-or-lose-fat-7-tips?sl=youtubecomment
Go find something better to do than judging womens bodies that have way more muscle than yours. You know theyd beat you up in a fight just using their fucking small finger
This is spot on.
I am currently 7 weeks out of the gym due to surgery, I am eating less because I feel physically ill when I eat, the problem is I’ve lost weight I’ve lost muscle and now I’m thin when before i was quite muscular.
I feel it in my energy levels, sleep disturbances, headaches and fatigue it’s all having a negative impact on my body.
I am 54 and pre surgery I was the fittest and healthiest I’ve ever been, it was to the point people didn’t believe me when I told them I was in my 50s but now I feel it.
Cutting calories to lose weight to gain muscle is not the way forward.
I’ve no intention of staying this way, my come back will soon come round and I cannot wait to get back into the gym to lift and feel my body get strong again, my metabolism has slowed so much because I’m eating and moving less.
Your videos keep my head focused on when I’m able to get back into the gym and begin to rebuild
Wishing you a speedy recovery! Focusing as much as you can on finding ways to fuel and support that recovery are key!
Currently in a body recomp after recovery from a surgery and a similar situation with muscle loss. You can do it!!
Don't lose hope , all of us have been where you are right now ... after an injury, car accident , sickness... like she said it takes time ,but you can do it ... start small and repeat each day and then increase ...
@@jejunamja thank you so much 🥰
Literally laughed out loud and girl, did I need it!! Losing fat and aging positively feels like serious business, too serious. I am nearly 41, raising teens, wifing, working, managing a home…blah, blah, blah. All this just to say my list of responsibilities is long. It was so good to laugh for a minute whilst trying to figure it all out. Your videos are always generously packed with info Cori, thank you, and thank you today for taking a lighthearted approach!
I'm glad they help. Also glad I could make you smile! Just remember one small change this week will add up and allow you to build. You may have seen this already but thought it may help too if you haven't! redefiningstrength.com/25-healthy-habits-that-will-change-your-life-forever?sl=youtubecomment
I'm loving the intro.
Thanks! Aside from the fact that most food packaging is not meant to be chucked around and can explode upon landing, it was very fun to film! :-)
Excellent video. As someone trying to unlearn unhealthy food habits this was a great listen and lots of sensible advice.
I'm so glad it helped!
PREACH.
No starving, no fad diets/macro exclusions, yes small deficits for slow weight loss that sticks, and maintenance phases RULE. That's my mission statement.
Sleep is a BIG deal. I need to improve this first before I can get back on track.
Sleep is a big deal. But so often how we fuel and train can impact our sleep. And then how we sleep will impact those things too. But honestly the more we see everything as a system, the better!
I wish I knew this information 29 years ago when I started to gain weight as a 15 year old girl and started the vicious cycle of yo-yo dieting, wrong ideas of exercise, proper fueling, etc! Thank you Cori for another truly life changing video!
I'm so glad it helped! And I think many of us wish we could have broken out of that dieting cycle long ago...but all we can do is learn and grow and move forward!
I'm 33, I'm at 152lbs at the moment, my goal is 140lbs. You give me hope that as I get older I'll be able to reach my goals and still look great. You're an inspiration ❤
Thanks! Glad the tips help!
Thank you! I needed this. I have been training for 15 months and I can see my legs and arms are more defined but my belly / mid area not so. The scale says I am a stable weight and I want to lose my 12 COVID kilos I gained when we all stayed in for two years. I thought after a year of training, I would be half way there… but my body has its own plan
The places we want to lose from the most, are often the LAST to go. Stay consistent and keep adjusting as you go. You've got this! Also remember that scale doesn't show the full picture. You can be losing fat as you gain muscle!
Great talk! I’m in the midst of all this right now Just changed the way I exercise to focus more on strength training and noticed that I’m up by 3 lbs. Lost 35 lbs already and have about 12-15 lbs to go before my goal weight. Thank so much for this post, Cori! ❤
So glad it helps! It can be hard to see the opposite of what we want to happen occur BUT finding those other ways to measure progress as we embrace the process is key...focusing on the long-term. You've got this!
Two years ago, I followed the advice to eat way more for better performance on the bicycle. I ate more, felt better, rode further, ate even more and lost 25lbs in a year.
Then I started a weight program to increase upper body strength. I cannot eat enough. I'm up about 600 calories in 2 1/2 years and none of my clothes fit (too big)
Love this content. Amazing results based examples.
Thank you! So glad the videos help!
Thank you so much for this video.... I needed this right now.... My scales were going to be thrown out because I was thinking I wasn't getting anywhere... Have been doing weights 4 sometimes 5 times a week but by body weight had gone up.... Was starting to feel discouraged... But had to remember that muscle weighs more than fat.... Lol..... And now your video adds the details re metabolism that I was not aware of..... You have saved me...
Glad it helps so you can keep on pushing through. I know it's tempting to quit when it feels like the effort doesn't equal the outcome. But so often we just need to keep at those habits for longer!
Thank you for the great information! And the cute pups to close out the video. As a lifelong athlete, long-term weight loss (55 lbs over 23 years) menopausal woman, this is 100% spot on.
What is healthiest for our metabolism often seems counterintuitive, but it works. At 57, muscle gains and recomp takes 9-11 months - whereas formerly, in my 30s-40s, only eight or nine weeks. And tracking intake has to be dead-on accurate, just as we incorporate progression into our workouts, we need to be as precise if not more so with our nutrition.
Thank you! And Kiwi and Sushi say thanks too! Love that you're focusing on meeting yourself where you are at. I think too we forget that the more advanced a trainee we are, which also happens with getting older, the slower results will be because our body has adapted to already be able to handle more. It's why we've gotten stronger, can run further, cycle faster...but it also means we need to then be more precise and make those 1% improvements at times that can pay off! I think this chart I about muscle growth I share in this video shows so much - ua-cam.com/video/5oMfBQ9EikM/v-deo.html
Yes! Nutrition is a key part of the equation for our health.
Thank you for the informative explanation.
Always great content. Beginning skit is HIGHlarious.😂 Appreciate you. 🙏🏽
hehe thank you!
Thank you! I really enjoy and learn so much from your videos. I always fall back to your motto “regress to progress” when strength training. I just never thought of it with weight/nutrition/calories. Thank you for your insights.
So glad the videos help! Thank you! And honestly, that is one reminder I feel personally has helped me the most as well!
I hate those ads! I wish UA-cam would figure out that I have zero interest in them! 😂
Maybe now each time you see them you'll have a chuckle though remembering this silly spoof? 🤪
@@redefiningstrengthOC Yes!
You know me, I follow and practice your exercises 💪 I also Love your humor🤣and yours sweet Dogs 🐩🐩
Thank you on all counts and Sushi and Kiwi say thank you too! Hope all of it helps!
I love your sense of humor and I appreciate the vast amount of knowledge you share in each of your videos. You look amazing and you are an inspiration on many levels.
I am 65 years old and trying to do things differently, thanks to you. Eat more protein. Teach my body to process healthier choices and more food efficiently. Not believing the scale and allow it to freak me out. I have a ways to go before these are all my new habits, but, I am finally on the right path to accomplish my goals! Thank you:)
WOO HOOO! Keep it up! Focus on those other ways of measuring progress and keep tracking what you're doing. What gets measured gets managed and gives you the power to adjust!!
Thank you!
It's a process, and she's a great guide on the path to progress in our health and fitness.
😂😂😂..."THIS is a metabolism killer"...!!! As one who often get disturb with the original...I laughed till I cried.
As besides the fun, thanks for - once again - explaining hard stuff in a helpful way.
🏆
hehe well my pleasure on all counts! And glad you were amused! It was fun to film hehe
This video is so helpful and just broke this down to the least common denominator! Thank you so much !
Glad it helps!
I have pretty dramatically improved my macros and quality of food for the last six weeks, dramatically decreased sugar, increased activity mildly, getting back into lifting. No change on the scale OR waist measurements.
Have you measured other areas? A calorie deficit is still key and one macro ratio isn't right for everyone. Making sure that your macros and calories match your activity level is key! And then tracking all areas over time. But often when we want to give up, focusing on a small tweak and keeping going is key!
@@redefiningstrengthOC I have but not as often as my waist. It's where I hold most of the weight.
I'm so happy you called a certain thing out lol 🤣 fantastic! And so true. Thank you for sharing all this
:-) Glad the video helped!
I stopped weighing myself to gauge progress and instead look in the mirror at my body composition. Scales are unnecessary and can be stressful.
Scales definitely don't really show us the full body recomp picture :-)
You explained this soooo well!! Thank you!!
So glad the video helped! :-)
Thank you. I hate those stupid ads! (Also, you were looking gorgeous these days. I am glad you got rid of those fake eyelashes and harsh make up. You’re beautiful and strong.)
Thanks!
Thank you for continuous inspiration!
Glad it helps!
The intro was everything
I absolutely love your intros. Your videos are genius, especially for the info you share.
Aw shucks thanks! :-) My pleasure!
Great parody of V-shred in the intro! Very funny!
I needed this. I dont think I eat enough protein and my sleep is dreadful at the moment and this causes me to crave sweet things and carbs ..the bad sort 😬
Glad the video helps! Sleep is definitely a harder one to control and change but wanted to share these tips from Dr. Amy Bender I think may be helpful - ua-cam.com/video/w4Wghs60l7c/v-deo.htmlsi=9jeyGeYc2nc0sURa
@@redefiningstrengthOC Thank you 🙏🏼
So well said Cori, people trying to loose weight should watch this every day.
So glad it helps!
I am 5’10 and weigh 156. I have trained with a trainer on here for 3 years and I can’t see any results but my abs. I used to do low cal like 1300 a day and was told that’s too low so I am now around 1600-1700 . I do HIIT, Pilates, strength 5 days a week. I can’t seem to lean down. Oh and I am 46. I workout 5 days a week and am so frustrated!
Areas like our abs are the most stubborn and often the last to go so we generally just need to stay consistent for longer. But for body recomp it isn't just calories in vs calories out or workouts. And even eating too little, and doing too much wasted volume in our training can hold us back. Focus on those macros, especially protein. Truly most key...and I say this as someone who struggled to see ab definition for a long time despite training hard and "dieting!"
This is SO funny 😂 I’m so tired of seeing that shredded commercial. Thanks for providing actual information 😊
Glad the video helped :-)
That opener is hilarious! Thank you for making me laugh. Now to the rest of the video.
hehe yay! Glad you liked it!
FIRST COMMENT AND FIRST LIKE :🥇 hi Cori happy Sunday 🧠 you have both beauty and brains 😍
Loved this video. Thank you so much for talking about metabolism, I needed that, especially at my age 😮
So glad it helped!
wow, i finally understand. thank you
Thank you very much Cori.
I've been doing this for the past 12 months, and at 49 look better than I did in my 20's. I've lost nearly 1 and half stones in that 12 months and look pretty lean. It's amazing just how much food you can cram into one day (it does need to low calorie/highly nutritious food). I've just upped my calories again to 1900. When I started, I found I was only eating 1200-1300 per day. I monitor this, plus macros, daily. That way I can see when it requires adaptation.
Love that you're tracking to adjust as your body, needs and goals change!
Thank you so much for sharing your excellent knowledge on weight loss and body decomposition.
Also, your intros are genius 😂
Thank you! Glad you like them! :-)
Thank you for the tips on metabolism Cori!!
Glad they help Nathan!
The intro was funny!
Thank you!
I love your videos. Theyre very informative and wise.
Cori, TY for sharing, You’re a fitness Goddess ✌🏻🫶🏻
Love your teaching style! Keep up the fabulous videos!
Thank you!
Love this video.. thank you.
Someone sent me a thing last night that said
In an 11 year period 115 people died in weight lifting accidents.
In the same time frame only one person died eating a donut.
MAKE GOOD CHOICES PEOPLE!
This oddly speaks volumes to our focus on the habits and long-term benefits of things vs. immediate gratification.
@@redefiningstrengthOC I think there’s a hidden message in there about moderation
Does the protein source matter? Animal vs Plant. Ideally I'd do both, but I'm curious if it makes a difference. Thanks!
I think a diversity is key. And while you will hear people of different dietary preferences argue on this, I think the more diversity you can include to keep things enjoyable and even get a variety of micros, the better! My focus is always on helping a client optimize the dietary preference they have!
LOL!!!! I’m so sick of the VShred commercials on UA-cam!!! Thanks for the laugh!
😂
i actually dont eat those anymore. but i dont do gym weights. i take dance class twice a week and walk run w dog but i still have stubborn weight in my
mid section. i was size 2-4 and now 6 … it is age. and everything has softened and drooped. im skinny fat w a small
hidden donut in midsection!
its not terrible but i dont feel confident and none of my
clothes fit! i have to
change my exercises is what i notice and eat less portions and less late
As our body and hormone levels shift, we do need to adjust our training and fueling. We need to do that work to boost our metabolic rate and keep things strong. Focusing on that protein and some strength work may be just the tweaks you need!
Hahahaha that intro!! 👏🏻👏🏻👏🏻😆😆😆
🤣
🙏🏻 Por favor podrías hacer canal o traducir al Español? …sería estupendo entenderte completamente!! 🙏🏻🙏🏻🙏🏻
great V-shred impersonation ;) ;) ;)
Who? 😝
Dern it! I was hoping to keep watching you throw stuff at yourself. lol
Jokes aside. Thanks for the info. I get to a point where I keep doing what I do but can't lose any more weight.
hehe glad it helps! Nothing works forever in one form. And even if you've been pushing hard toward a goal for awhile, you may need a strategic break! But even so often we just give up when it feels like we've stalled over simply staying consistent. But do consider a little macro ratio adjustment or a slight switch in your progression. But keep going!
@@redefiningstrengthOC Thanks. Will do. :)
Great video full of the truth we never get tired of hearing !
So glad it helps!
Same here being told eat less move more. Then I don’t want to move more as I’m tired. I then loose weight but never look different just a bit smaller then I can’t wait to eat again and then back to square one. Good info makes sense but also hard to take in as so long been told to hardly eat anything. Plus the patients is the hard bit. We would all love to eat a lettuce leaf and wake up in the morning in great shape 😁. I’m peri menopausal so knowing I can do this but just need to change a few things to get the results I.e the protein intake is nice to know. Plus not to worry if the scale goes up while changing things. Plus be patient. 😁
It's hard to shift our mindset around things we've not only been told but DONE for potentially decades. But I think it is finding ways outside just the one outcome we want to measure success. It's taking pride even in habits done daily. That we FEEL better doing these things. Then it's measuring not just with the scale but with how clothing fits. How our lifts are in the gym...all the other things that show our habits paying off!
I am 42 yo. Ive gained the midlife midsection belly fat typical to my age group.
I've been in the gym for 14 months and have gone from an almost pancake flat tush to a nice round ba-doonk-a-doonk 🍑 and have improved strength and visible muscle iny arms 💪 and i am keeping at it.
HOWEVER, i have not been able to shift the belly fat 😢 and I've given up dropping my calories like 2 coaches had me do this year!!
Im focusing on eating fresh produce and meats mostly and replacing things like ice-cream with frozen berries with a splash of coconut cream, for example. I eat about 70-80% well balanced whole foods, with the leftover for things like protein bars and condiments and puff pastry and cheese.
I don't know what to do to get rid of the belly fat 😩 it seems like it wants to stay for good...
Just to add:
I weigh 70kg and eat roughly 180g protein a day. Sometimes it's 200+ and other times (though not as common) it's 140 or so.
Those macros really can make a difference and cycling is key. Sometimes too, it is just being consistent for longer. Not what we want to hear, but honestly what adds up. We have to bust through that set point and that takes time especially to reach a goal we've never have or a body comp we haven't been at in a while. Wanted to share this to help - redefiningstrength.com/how-to-lose-stubborn-fat-3-tips?sl=youtubecomment
@redefiningstrengthOC thank you. My macros are as close to 40 protein 30 fats 30 carbs, except before my period when my protein is 30, so my carbs and fats have a bit more room - otherwise, I crave and binge.
I have embraced the suck and stuck with it for over a year with reasonable consistency. This year, I've wound my training volume back because I was definitely over-training, plus I dropped a few things off my plate as I was chronically stressed.
Hopefully, this year I'll see more results due to the changes I've made that pertain to my stress levels 🤷♀️ one of my gym rat friends told me that belly fat tends to be the last thing to shift... and he complimented me on my booty gains 🍑 so it's not all disappointing!!
TRUTH!!!!❤
The no-shirt-metabolism-guy is annoying to me. Not sure why…I should see a psychiatrist!!
Yes he is!!
My kids loved the intro. 😆 Great information
hehe thanks! Glad it helped and entertained :-)
Cori, what about women that exercise with weight for years and always eat healthy 80/20 and now after 54 are gaining fat around the belly. I was always a size 4-6 now I am 8 and don't know what to do. Make a video for people like me. We are not all fat.
Honestly this video is key for you as it sounds like you may have some hormonal fluctuations going on that are now impacting not only where you store belly fat but what you need to do in terms of your macros and training. No matter where you store fat, and especially as an advanced trainee, you need to be more precise in everything when hormone levels shift. Strength training and focusing on protein are so key. You may find the resources in here key - redefiningstrength.com/menopause-2?sl=yc Also for stubborn belly fat - redefiningstrength.com/how-to-actually-lose-stubborn-belly-fat-7-tips?sl=yc
"Eat Less, Move More" is so OUTDATED as the Energy Balance Model (EBM) still lingers on. Dr. David Ludwig, Dr. Robert Lustig, ans Dr. Stephen Phinney are the pioneers of the Carbohydrate Insulin Model (CIS). Fat and calories are not the enemy but rather sugar! Especially for the insulin resistance population!! Love your videos and creativity!
I definitely think there is so much more nuance to things than we realize. And one size doesn't fit all. I don't believe in demonizing any macro as each has their purpose and different people respond differently to different things.
I love you, I learned a lot from this video
Your videos are very helpful. I am seeing changes by strength training and increasing my protein. Energy levels are up and I am definitely stronger and leaner.
Is there a good way to know what a healthy caloric intake is? I don’t need/want to lose a ton of weight (10 lbs) but have definitely plateaued.
If you've been losing and in a deficit for awhile, you may want to do a little "break" and increase. But you can sometimes even just see results by switching macros. Or by adjusting workouts. The key is small changes. And the last little bit is slow. A true plateau is no change for at least 4 weeks. And often with those last few pounds, and looking to see body recomp, you don't want to rush it. So the annoying answer may be, it may be about keeping going and even focusing on measuring to see inches changing over the scale. Here's more on diet breaks though - redefiningstrength.com/have-you-stopped-seeing-results-from-your-diet?sl=youtubecomment
Thank you! That is very helpful. Small changes and patience for the win :)
What's your view on fasting, especially as part of Keto as I understand the video and its great like all your content? I've lost 54 kgs and have another 12 to loose to where I want to be.ive done all this with my normal day to day activities and extra walking. I've now joined the gym so my ketone usage will go up. If there is still an abundance of fuel there would there be a negative effect on my health if I just stick to the same diet or would you suggest upping the calorie/protein intake to compensate?
If keto and low carb works for you, great! But also note WHY it may be working for you as changes to activity level may make macro ratios that worked in the past no longer work. Systems have to work together. Also here's more on fasting. I think it can work for some but it's also a meal timing that has to fit our schedule and our goals - redefiningstrength.com/fhp-618-intermittent-fasting-worth-it-or-not?sl=youtubecomment
I have always worked out and lifted weights. I'm 56 now, so I started lifting heavier weights, stopping running long distance and just walk or walk/run along with swimming laps. I've increased my protein as well and my waist is getting wider. Everything else looks and feels good, my legs naturally get bulkier, but my pants are all getting tight in the waist. I'm seeing definition in my abs, so it's not fat. I'm very confused by this. I am not a big person either. I'm 5 feet 106 pounds.
Honestly not sure where on your "waist" is getting wider but if you're building out your lats with swimming or lifting or depending on the moves you are doing as you're increasing calories to build muscle...all muscles can be built, including our abs.
@@redefiningstrengthOC I do a lot of lat work as well as swimming. I'm just curious if this is normal? I have increased my calories because I feared I wasn't eating enough, but definitely was eating enough protein. Just curious if this could be normal or not. Thank you so much for responding. I love your videos!!
I’ve been learning this stuff and track what I consume daily for the last 2 years now. I hit protein/fiber/water/steps targets everyday and I’ve only lost 4 lbs. I’m 51, menopausal, and heavy! I don’t get it, what do you recommend?
Are you eating enough for your activity level? How often do you cycle workouts and macros? Also have you measured inches? Often slow weight loss is true fat loss especially as you do not want to rush the process and lose muscle during menopause. This podcast may interest you - redefiningstrength.com/managing-menopause-hormones-nutrition-workouts-and-more/?sl=youtubecomment
The first video i watched on this issue without skipping. Lol ❤
Hope it helped!
Great Video! Your videos are so great!!!!! ❤
Thank you! So glad they help!
Thank you
Cute fur baby❤❤. Ugh its tuff getting old. 😢
At every age we can make a change. Always about addressing what we need now :-)
Great video on metabolism. It's so true that we need to eat more especially protein to refuel our bodies from working out especially weight training. Don't let that scare you, it works.
Thank you Cori for these educational videos. I love them and love alter ego! ❤❤😊
hehe thank you! Glad they help! And yes! Don't fear protein. Truly so key!
Phew 😅 our metabolism isnt broken at any age
its just flatlined 😉 and needs a boost
hehe like that way of putting it! We can "revive" it!
Great info right here!
Great video, nice dig on Vince😂. I was ROTFL and burning calories.
Who...? 👀 😝
If your metabolism dies you die 😆. Yep age is not an excuse but it does require patience and targeted muscle building- lift heavy eat protein and throw away the scales 🙃 thank you Cori
YES! Focus on those habits now for long term success!
Cori...love your videos. Thank you! PS, your grill is too close to your house. It's one of the number one causes of house fires ❤
Thanks! Although that shot was at an AirBnB ;-)
@@redefiningstrengthOC Nice! I was worried about your furry kids :)
Am I wrong to assume the higher our body fat body is, the more fat we loose compared to muscle? Surely the Body’s intelligence will burn fat as the dominant fuel source when we are in a calorie deficit as long as we are strength training to maintain our muscles?
But the closer we get to our goal body composition we are more likely to loose a little muscle as well maybe when we are as a woman below 17% BF?
So yes you have to go slower the closer you get as you are more likely to lose muscle but unfortunately...no...our body will still do what it can to adapt the more severe the deficit. While you may "get away" with it for a bit, your body sees your current weight as its ideal and wants to maintain it, regulating other functions to match.
So would you say that a 500 calorie deficit through a combination of exercise and nutrition would help prevent muscle loss? I’m maintaining at the moment it’s frustrating but I don’t want to drop more than 500 calories a day, Im 46, post menopause 5ft 6in and my weight is 156lbs and fairly active, walk at a good pace for an hour 5 days a week, strength train 3 x but I’m worried Because this seems to make me inflamed I’m not sure what I’m doing wrong this regimen used to work for me up until January this year Iv gained 9lbs without any changes 🙁
Ha ha ha!! Great Intro, Awesome video. Thanks
Thanks!
Good advice👍👍
Haha got one of those ads literally in the middle of this video 😂
Now the hard question...whose acting was better?!
@@redefiningstrengthOC I vote yours 😜
very very nice video!
But how do we know how much we should be eating? Ie how many calories etc?
Great question and honestly it may very much change over time with even different macro breakdowns and even as you build more muscle, what once was maintenance may become a deficit. The key is making sure you're eating to feel fueled in your training, see your performance improve, sleep well and then also be able to see that recomp happening.
Thank You for the parody of the ridiculous V Shred ads! 😆
Who's ads?! ;-P
If im petite how long do i try the cal increase? And whats too much training you mentioned vs balanced?
How long you increase and how much is based on where you are currently and your goals and activity level, even age and previous dieting practices. It is also about increasing if you've been really low or in a deficit. And how long you've had them that low may also impact the process.
😂the “metabolism killer” guy is such a scammer. Thank you for straightening that out.
Lol the intro was so cool omg X3 Also, who the heck said that?! 😠
hehe glad you liked it!
Is it supposed to be over grams of body weight of protein? A lot of people do that.. ?
There is not one high protein amount every person needs. I even cycle with clients based on their needs and goals as they change over time. I find that focusing on even 30% of our calories from protein to start can be amazing.
So I don’t have to give up Mac n’ Cheese dinner?
I hope not cuz I love that stuff.
🤣 Just add some protein too it 😝
Two things, one that lion tank is the coolest clothes design Ive seen all year!! 🙂 And Ivr seen a lit of cool clothes. Actually youre looking like a Bruce Lee level of cool and I suspect why he got more famous than you is he didnt have all this compeition of content that exists these days. Second, what about caffeine as a metabolic drug? Most fitness people use it at the very least, it allows people do be in a slight calorie deficit and still feel like exercisimg whereas without it they would act more like tree sloth. 🙂 I include myself.in that too.
Thanks! It's actually a Tiger Muay Thai tank so they deserve all the credit. And Bruce Lee was far cooler although I may have better jokes. In terms of caffeine...I think it can be used strategically for short term benefits like in a mini cut BUT your body adapts. And if you're dependent on caffeine it honestly shows that something else in your lifestyle needs adjustment - whether you aren't eating enough, recovering well enough or sleeping enough.
Hey now 3:50, I like brussels sprouts.
I actually do too haha
Not my Doritos!!??
🤣
Great advice👍🏾 Excuse me while I finish my Flaming Hot Cheetos😁
😂
Literally laughing out loud!
ruck
Cute intro 😂😂😂
Thanks!