21 Day New Years Plan to Beat Skinny Fat in 2024 | Brutally honest
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- Опубліковано 15 чер 2024
- if I wanted to beat Skinny Fat in 2024, I would follow the exact 21-day plan I'm giving you in this video. It's made for petite women 5'4 and shorter, so you can see some results in the new year with a plan tailored to your body type. And I'm going to be brutally honest in this video, I'm going to be taking my seven years of experience helping thousands of petite women be skinny fat. Also, my personal journey and all of the work I've done with our dietitians and our health board of advocates to give you the best possible advice I could give you to start losing the fat as a petite and toning up. I will also help you figure out exactly how to tailor this to your needs individually. be sure to give this video a like if you enjoyed it and subscribe for more uploads like this one!
if you want accountability and a day-by-day plan to follow for this 21-day challenge, join me in the PWRhouse, the first and only online health membership for short women only. join here and lock in our founding member's discount before the new year: www.petitepwr.com/petite-pwr-...
0:00 intro
1:06 my personal journey
5:08 step 1
7:32 step 2
9:37 step 2.5
10:29 step 3
12:11 step 4
13:27 step 5
14:41 summary
Shop the Petite PWR Amazon Store: www.amazon/com/shop/smalletics
Follow me on Instagram: / aprilvwhitney
Join the community on Instagram: / petitepwr
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Petite PWR is for petite women 5'4" and shorter who seek a healthy lifestyle. Founded by fellow petite, certified personal trainer and nutrition coach April Whitney.
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#skinnyfat #fatloss #petitewoman - Навчання та стиль
if you want accountability and a day-by-day plan to follow for this 21-day challenge, join me in the PWRhouse, the first and only online health membership for short women. join here and lock in our founding member's discount before the new year: www.petitepwr.com/petite-pwr-powerhouse/
Hi @AprilVWhitney - please, please can you show me what 112lbs looks like for a 5ft1 woman? I have no conception as to whether that is a look that looks undernourished, not strong and just unwell for me. I’m just below 5ft2in and honestly thought 154lbs was winning for me…
#1- high protein & fiber breakfast
#2- 100g protein/macro ratio 40%carbs, 35% protein, 25% fat.
#2.5- have structured meal times/meal windows for insulin level/digestion
#3- resistance training
#4- low intensity cardio (walking) > high intensity cardio
#5- 7/8 hrs of sleep and accountability
relating to this deeply. i'm rebecca, faced the skinny fat struggle. your 21-day plan aligns with my journey. found my way with Aspect Health, not imposing, just sharing. sustainable changes matter. your advice on balance and gradual progress resonates. much gratitude.
This makes so much sense. I am 4 foot 9. At my heaviest I was 216lbs and my lowest was 106lbs. I am now 157 and I'm looking to be around 110. Never knew being petite was different in terms of exercise and food. Thanks for the info.
I'm so excited for this! You provide the most comprehensive info and it makes me feel like I can actually do this! I've been gathering info you provided and making a schedule for myself the last couple days which I will be starting soon. Here we go 2024!
I have been following you for a year now and I just love how you articulate and layout your workout plans for petite women. I am 5'4" and when I started college last year I burnt out quick, I cut lots of fat, but it was not sustainable. My body immediately went into storage overdrive and I ended up right back where I started! I was very discouraged and have not been consistent since then because I have just been trying to heal my relationship with food and going back to therapy. I say all of that to say that your wisdom and advice has been so uplifting and I will be jumping back in slow and steady for the new year to nurse my body back to health! I love what you do and I look forward to all of your new and up and coming content! Happy New Year!
Very excited to have found your channel! It's crazy how often I see workouts tailored for taller bodies and am now putting it together why they never worked for my 5'2 frame. I'm very excited to start this!
Yes, finally a video for the petites. Being 4’11 it’s hard to find something that helps.
Girl thank you for this gift!!! ❤❤❤❤
Thank you so much for this! Finally getting the motivation to get back into taking care of myself again. Sometimes its difficult trying to figure out where to start, so thank you for suggesting these simple steps!
Gotchu girl! Excited for you to get started, does't matter where you start, just start xo
Girl, there is so much great info you pack into a video!! Thank you!!! xoxox
Thankyou omg thankyou 💓 I'm 5'1 I've been struggling for years this information really is helpful
This video makes so much sense!
A really helpful video, thank you!!
Thank you for another great video, April!! As a 5’1 teenage girl this is super helpful and so relatable, I’ll also be joining your live on Jan 3rd, can’t wait!🩷🩷
omg yay Anna! I will see you there! You are going to love that event. For anyone else who wants to join, you can join that livestream for free here: petitepwr.com/masterclass-live/
Great tips. 🎉
5’2-3” here and glad I found your channel! 2024 let’s goooo 💪🙌
Yayyyy lfg 2024!
I’m a 4’11” female, and all your info is truly amazing! Thank you, thank you, thank you for this.
Proud of you for working on yourself!!
Intermittent fasting is a great way to control your weight, and will naturally curve your appetite, also has a wide range of benefits. I lost 110 pounds by eating low carb and intermittent fasting!
I’m not petite but i looooove your videos ❤
I started a lifting program this year and I’m feeling overall heavier and slower. But I’m definitely getting stronger and hoping the fat will shed sooner or later by staying vigilant with the diet and keeping my steps up.
Great content
You're quite literallyyyy the goat for this✨️🫶🏽 so much useful information! Thank you for looking out for us short girls~
gotchu bb
"Well Look At Me I'm Skinny Phat",
Love this term.
THANK YOU!!!!
Starting this tomorrow 🙏🏽 Wish me luck! 5’1, roughly 155 lbs. I work out 4-5 days a week. But I struggle with drinking water and eating enough protein!! I need a protein partner hahaha. Hoping this challenge helps me begin my 12 week journey!! Good luck my short queens 🙏🏽
Girl, same! I’m 4’11” and ready to shed 25 lbs, but getting 120g of protein is tough! We can be protein partners 😂🫶
you got this angel!!
@@LinaDiFioreMuzzey yes!!!!!! Omg!!!!!
Just a word for motivation 💗 I’m 5’ and did 3 months of this starting in September. I was 147 lbs and am down 10 lbs now with 2.5” off my waist. You got this!
@@aoifecalderon383 that’s amazing! So far I’ve been feeling so much fuller than usual and more energized. I’m getting 130g of protein almost every day this week and it’s crazy how different I feel in just a few days!
Thank you so much for the advices, amazing 😻 ! My problem is that I don’t want to take protein powder, it is really so necessary?
Wow as if the universe said "here's your confirmation" lol. Im struggling loosing the last 10 lbs (goal:30 lbs)..I've noticed my appetite has increased these past 2 weeks and was thinking of adding protein to my oatmeal. (the other 2 meals are already heavy on protein).. So off to youtube I go..and I stumbled across this video🙃.. little did I know theres videos on petite women 🥰🙌.. how neat 💕
I want your Doja Cat Scarlet Tour shiiirrtttt 🥰
Hello April, also a petite and I love your content! I work out and lift and am already maximizing my protein intake (I try to reduce my animal products consumption so it is hard to reach 100g/day). When you mention 35% protein this is 35% with respect to your overall daily calories intake isn't it? Thanks :)
What kind of strength training / weight lifting do you recommend? How do you split your workouts? Can you do home work outs? Many thanks x
Excited to be part of the fam for the new year! 😃💪🏽Just wondering if I should track the calories I burn during resistance training? Does it matter?
No, no need to track calories burned from exercise, it's not helpful and it doesn't translate into calories you can "earn back" through eating.
Can I ask your thoughts on pole dance as exercise? I currently do that, and it's definitely helped me to gain muscle/strength. My diet is not wonderful and I am looking to change that. I also would like to cross train for pole. But I am wondering if the lifting and muscle control use in pole tricks is enough?
Love this! Would love to know if you petites know of any fashion blogs/vlogs to follow???💖
Pumps & Pushups, Jean Wang are some of my faves for petite fashion!!
Hey April, can you please recommend some gym apparel that is petite friendly. I struggle finding leggings for the gym???
That oatmeal looks🔥!! May we have the recipe in a comment, please? 🙏
All of this resonates so much with me, and I’ve been trying out everything April mentioned… but at the same time I am training for a half marathon and am a runner…. Does someone know if this the key problem that could keep me skinny fat? I don’t know how to fit my running passion into my fat loss journey… 😅
Thanks a lot!! The question is, when may I consider myself skinny fat? I've always been chubby and then overweight, but I've lost weight and now I'm 60 kilos (160 cm). Do I consider myself as a skinny fat and am I able to follow this plan?
Hi April! Merry Xmas!! I have a quick question - if I join the program right now, will we start after New Year's day? I have been eating super crappy because of the holidays and am afraid it has already hindered my progress if I begin the challenge the day after I sign up... 😭 love your videos, thank you for always helping us petites!!!
Iw you eat proper meals most of the time, several days wont affect it much, so dont bash yourself for this
Hey Julie! If you join the PWRhouse, you can join that and start ANY day you like :). For Petite PWR Premium (working with our coaches), we start January 8 (monday). You can learn more about the 2 programs here: www.petitepwr.com/
The eating in the morning is the thing that I struggle with the most and it also confused me. I feel like half the people say IF til the afternoon and the other day eat every morning. I have some stomach issues due to Celiac Disease and many years of “disordered eating “ (not sure if I’m allowed to say the correct way) but because of those things I put off eating in the morning and just drink coffee and water because I’m afraid of the stomach pain and also kinda feel afraid of the “early calories” in the day. 😣
At the end of the day, you should try to do what's right for you, and it may take a little experimentation. It's not one-size fits all and you can definitely tailor this to your needs and considerations given your stomach issues you've been dealing with.
Blaaaahhh. I usually can’t eat breakfast. It genuinely makes me feel sick.. 😅
I'm just under 5'1" and currently at 155lbs at my heaviest I was 196lbs but I started my diet in February at 167lbs. My goal is 135lbs because I just don't think it's possible for me to get any lower than that with my muscle mass. I see other petite ladies at 112-116 lbs but I just can't ever see that for myself (I wish I could). Maybe I'll feel differently once I'm hit goal weight.
Attempting to eat a lot of protein has been hard on my gut I had to find ways to eat protein through veggies and lentils and include more fish
I need a video to break this video down because I don’t know what macros and the other stuff is. I’m so confused right now.
I am a 40 years old, thyroid problems, and a disesase that makes me do remedies that impact my liver. I do a deficit calorie diet, high protein meals, I exercize every day ( at least 5 times a week) and I STILL don't see significant changes... :(
I’m 5’4 and a half “ 😂 I feel like I definitely don’t look ‘petite’ either but I’ll see if this could maybe work for me. Also prefer more low carb eating so 40% carbs is a ton 😯
Hi! This would work for a “avarage” height women too?
Would eating protein bars and drinking protein shakes count towards total protein? (Good for breakfast or not?) Literally I feel skinny fat. People say I’m skinny, but it’s because the only fat I have is all in the tummy area, which I kind of hide by not wearing a cropped shirt ever.
if I am a tall woman, will I take adventage of your videos?
I would love to join this plan and powerhouse. How much is it where do I sign up ? Also is there a WhatsApp group for accountability ?
I love to have you Lindsay! The PWRhouse includes accountability inside it :). Aka a the texting/message groups are inside! You can join here: www.petitepwr.com/petite-pwr-powerhouse/
what if i don't like eating in the morning? it makes me feel nauseous,,
You might be missing some magnesium or vitamin in your diet if you wake up feeling nausea. I had this and started taking iron and multivitamin.
@@bluerose2844 would this apply to feeling nausea specifically after/during eating after waking up? if i dont eat, i dont feel nauseous
I think before worrying about when to eat , u should try to look at why you're feeling nausea in morning, your problem could be gut health.
i had the same problem. But it was due to the fact that I had to go to college and have breakfast before that which was mostly 7 am . And used to wake up at like 6 so . Too soon. And it was due too my gut health. I had to make some big changes in my diet so now I'm fine. Try making some changes in ur life style. Research and all
In my experience, this is something that is a built up habit. Slowly increasing caloric intake in the morning will help. It’s a symptom of a healthy metabolism when you’re hungry when you wake up.
it might be worth starting with smoothies, adding in silken tofu or yogurt or protein powder is a great way to get in protein without having something really dense
Well I don’t have a appetite so I’m doing good if I eat once a day. So what can I do fix it?
wait i’m like 5’6? will this still work for me?
Do you work out fasted in the morning or eat some carbs beforehand?
There is no right answer here. I personally get up and wake up early so I train fasted, then eat my breakfast post-workout. Sometimes I will have matcha beforehand though for the caffeine (in place of pre workout) and that does also deliver some carbs because of the milk, but it's not substantial.
That macro ratio seems like so many calories! 😮
Not necessarily, it just depends on how many total you eat, it’s a normal ratio.. 25% fat is low…
Is dairy/cheese bad to have in the diet as a petite?
What about 5'5"?? Am I still considered a petite?
How long should each resistance workout session be if you do it 3-5x a week? Is 20min enough?
You know, when I was doing it at high weight levels 20 min was good.
When I was upping the reps but not the weight number longer sessions like 40-60 min made more sense.
Starting with 20 min is better than nothing!
i am going to do nutrisystem
Just wondering if low intensity cycling on an exercise bike could work instead of walking on days when the weather is a bit crappy?
wondering this too
❤❤❤
Along with having structured meal times, should we worry about how many grams of protein carbs and fats should be in each meal throughout the day? Is it more important to have more or less of a certain macro at a certain meal? And how many meals would you advise to best split your calories/ macros into? X
Petite women do great having some time between meals to digest, because it gives your body a chance to burn off fat reserves. I recommend 3 meals and a snack for most (and avoid just grazing all day). In terms of macros, prioritize protein, and try to consume veggies for carbs, and healthy fats as well - if it's balanced with a protein, carb and fat, and you eat until you're a 6 out of 10 on the fullness scale, you will be in a great place!
Where are your earrings from? 😍
Studs :)
I don't know if I got it in me this year. Maybe a cut later in the year
Start small! Do what feels doable
Do you consume 0 caffeine?
Hey, I’m 5’7’’, can I also follow this plan?
I was wondering the same thing I mean I’m 5’5 so not to far off but still a good question
hi!! realy wishing if you could give your workout plan for free. im a student and i really want to acheive my dream body and i cnat afford the program
I’m 5,4 I was winderingbthevsamebthing
What is skinny-fat?I have never heard it explained
Can I do this even if am not petite? 😊
I watch her videos and wonder the same thing. I am 5'7!
What if you’re 46 years old. Will it work
I’m 49 and want to know the same. I’m not sure if this is for all petites or younger women
Why is this just for petite people? You’re excluding a bunch of other women when you say that this plan is only for short people. You should atleast put it on the title so people like me don’t click on it. I’m 5,4 so I guess I’m not short enough to follow a plan like this?
It’s literally called petite power. She focuses on petite women since our bodies are different.
@@raquelbailey3770 she should put it in the title.
She said 5’4 and shorter, so this would work for you 😊
But i love running 😢
I'm 5'1" and 93.6lbs (BMI 17.7 & body fat 17.1%). Am I considered skinny fat too? I'm trying to build muscles but it seems impossible. Trying to eat more protein with 30 min daily homework out following UA-cam program. I'm so lost and I don't know what I'm doing. I feel tired almost every day and started to have some mild headaches. Considering my body fat percentage I don't look that muscular too but more flabby like 😥
I’m 5’5, can I still be part of the fam 😢
I’m 5’5 as well and I think we can 😊
5’5” is an odd place because you can look petite or tall, some people would tell me i’m petite, others would say i’m tall and i would think they were “wrong”. but it’s just the weirdness of 5’5”. anyway, I’m not wanting to recomp or lose weight but for some reason I love watching your videos April! ? 😅
I’m 5’4” asking the same question 🥲
You can always sit with us :)
How taller are you.?
5'1
And she’s a Doja fan 💅🏼
yes ma'am :)
Is 5'5 "petite?
5'4 and under
This is not an accurate scientific explanation for intermittent fasting.
How old are you
Is she a little person?
like for the video
subscribe for the hot nails
Why is skinny fat bad? At least that seems like the video implication? It seems like 'fat' pictures are still below 30% body fat?
I get wanting to build muscles, but doesn't losing fat also lose out on energy reserves?
I assume that the number varies individually, but I'd think there's a sweet spot for having X amount of muscle to Y amount of fat for folks that's not too much, not too little?
I'm not too knowledgeable on the subject, so genuine question. 🤔
she looks normal, there is no skinny fat, my god... her mind is her problem and her complexes, not her body. and if you read most of the comments here ... she is not alone. just bullshit. dont believe the hype.
@@alexe.5277 ahh, maybe it's a fitness UA-cam thing then? I keep having to hide/do not recc channels because so much content seems disconnected from normal people lives and bodies in a chronically online way.
Skinny fat is certainly not bad, but I personally wanted to feel strong and powerful in my body. So these were the things I did to change that. Everyone is different and it's okay to have different goals!
If it's about feeling strong, why are all the benefits demonstrated visual photos with an emphasis on reducing flabbiness and not having cellulite? Does having less cellulite make folks feel stronger?
Maybe my listening comprehension is off, but nothing in the video really touched on what makes a person feel strong? Is it having bigger muscles? None of the photos really emphasized muscles getting bigger, just overall size being smaller.
Does getting rid of fat give people more energy to lift heavier weights?
The meal step might be the part that has emphasis on feeling strong, since it's about eating enough to fuel exercise.
I can follow why protein macros are important but no idea why the ratios are what they are.
Folks with more knowledge , is there a difference between 40% carbs and 60% carbs? Does it matter if protein is 30% but still 100g?
I'm not always the best at picking up subtext, so thanks to anyone who replies breaking explanations down a little more concretely and literally. ❤
@@stephanieok5365it might be because let's be real a lot of the women following her are likely doing so to have less body fat/ be smaller and more toned so she's probably trying to include and advertise to them. Maybe also because she looks strong now (you can see in her legs and abs) so it makes her feel stronger?
Also you're right she was never skinny fat. Skinny fat means someone is *under muscled* and it has been linked to lots of poor outcomes now (I think issues with insulin, diabetes, Alzheimers but you can look it up). She was fine before, but wanted to be more toned (and that's okay).
Step 1. Have a protein rich breakfast.
Step 2. 100 gram protein 🎯
Step 3. Start weight lifting.
Step 4. Reduce the amount of cardio.
Get to the point