I heard something the other day from a woman who lost 70lbs. She said she started treating herself as if she was taking care of someone else who she loved. As if you're taking care of your child. It really made sense to me because after trying to loose weight for the past 5 years and busting my butt, then losing hope and giving into cravings after a few months I see I don't treat myself like I deserve to loose weight. I think the frustration is overwhelming.
I think we can feel "selfish" sometimes for the self care or prioritization. But it isn't selfish. It is us doing what we'd want those we love to do. And often in taking care of ourselves, we are SHOWING others the way to too! And that inspiration of showing and not just telling may be what they need to make the healthiest changes for them!
This is EXACTLY how I quit smoking, treat myself as I am caring for myself as a child . (Hope that makes sense) I won’t give myself as a child cigarettes, so why should I allow myself cigarettes as an adult. I have changed a lot by taking care of myself, I make sure I take my self to parks, hikes to get outdoors, I finally allowed myself a pet to love and take care of, I put myself to bed earlier now & the list goes on. I’ve become a better person to myself.
@@ogadlogadl490This is wonderful! I’m so happy for you and y thrilled that you get to spend time in beautiful places and enjoy the companionship of an animal friend. I’ve had success with this previously, but have gotten out of that way of it… Thank you both for reminding me, all the best on your journey ☺️✌️
This is a great reminder to make small adjustments that are achievable. I'm guilty of previously trying to take on too many big changes at once and it's not realistic, I give up quickly and go back to unhealthy habits
YES! Those small changes add up. And while we may have periods we are more motivated to do more, we need to recognize that there will be an ebb and flow and the more we are willing to meet ourselves where we are at right now, the better our results will be!
Love that you actually talk about metabolic adaptation. People become so dogmatic about CICO that they fail to acknowledge that things can absolutely affect the CO.
Yeah and it can be subtle and easy to miss. Like if you feel tired and sluggish, you won’t get up as often, park closer to the store, take more breaks, etc. When I have a day that I feel energized and I do cleaning around the house and run errands, it is amazing how many steps and an elevated heart rate that can come just from that.
I love being in maintenance mode - people say its not sexy, I think its awesome, its simple, I like being consistent and I never have to worry or think about my 'weight' again. Love you !!!!!!!!!!
I knew that things were going well when my biceps were popping in ways they had never before and my blood test results were better then before. It took me over a year to really see results. But I love the idea of long term solutions rather then quick fixes.
Can you make a video on shorter women 5’3 and below? There is no knowledge on that and it is so difficult then other taller women even the calculator is wrong. For fatloss mainly and the split of macros?
These are the tips I use with my clients 5'3" and below. And as a woman of just under 5'4" I find this super key. Protein is so essential for us to keep our metabolic rates higher. So all of this is super relevant for you.
Agree! We have a hard go of it. My TDEE is 1265 calories / day to lose 1 lb a week. 1766 to maintain. Not a lot to play around with when hitting 120 grams of protein. Trainers just say “eat more” ? Also it’s not easy to burn a lot of calories by adding cardio to the 3X week weights. We just don’t have enough mass with the same subjective exertion as bigger people. I’ve only managed to keep in decent shape by eating 2 meals a day and a protein shake for the third meal.
I’m 5ft 1 - my maintenance calories are 1800-2000. I’ve been losing weight on 1650-1700 calories using the macro split in cori’s metabolic shred. I only do 1 dedicated cardio session per week and just make sure I hit at least 7000 steps per day. I’ve increased the weights I use whilst I’ve been doing this.
I think I'm going to take a diet break over Thanksgiving since I won't have access to a gym or dumbbells but still monitor my calories & protein to some degree. Afterwards, I'll move into a mini cut before returning back to phase 1. Thank you so much for the great info!
Thanks for another helpful video Cori! I recently tried a mint cut and lost a few pounds. I guess I am sort of in a diet break now and depending on how it goes may try a muscle building phase.
When I came out of my last diet phase into maintenance that first week you do gain some water and glycogen stores. Your mind plays games on you that you gain ten pounds of fat in a week but that's impossible. Trust the process. In my maintenance phase, I did have fat loss as my body realigned to lifting and good food
YES! Not being depleted does mean that gain but stay the course. I think just reminding yourself of that prior and even shifting to body measurements during maintenance can be key
Never really thought of it this way, but yeah this makes sense. Personally I will be in maintenance mode until Feb. Makes winter time and holidays more manageable.
I have more or less plateaued between phases 2 and 3 (not as lean as your phase 3 photo), but I'm quite happy here 😄 I feel very healthy and energetic, and at the age of 54 I'm not aspiring to be a swimsuit model 😜 I love your videos though. They've taught me to prioritize protein, especially early in the day, and that's helped a ton in my health journey.
So these photos don't necessarily represent each phase but more the use of these phases to get leaner. Glad you've found the body recomp that makes you feel and look the way you want! And glad the videos have helped!
This is incredibly helpful. I’m almost done with my fat loss journey and I’m excited/nervous to move into maintenance. Do you have any videos on maintenance?
Here's a couple of resources I have on maintaining - redefiningstrength.com/fhp-650-the-maintenance-phase-macros-and-workouts?sl=yc redefiningstrength.com/fhp-s2e29-5-tips-to-maintain-your-results?sl=yc
It definitely is a lot breaking down the 3 phases. Here's the blog so you can even review each phase individually based on what you need - redefiningstrength.com/the-3-phases-of-fat-loss-and-how-to-do-it-right?sl=yc
After finally being able to cut my alcohol consumption to no more than one drink in the evening I've also been able to lose my sugar addiction, cut out crackers and chips (for the most part) and have discovered that I just don't need to eat as much as I used to. This video came at a good time for me as I've been concerned about my macros. I'm a 70 year old male and have not stopped trying to look good naked. Sorry if I make you blush. The one macro that I focus on for sure is protein. The rest is an interesting balancing act as I love both strength training and endurance/cycling....I keep looking over my shoulder for Mr. Sarcopenia to catch up with me. Looking forward to Thanksgiving to take a diet break.
Our appetite can change as we get older, BUT often making sure we're eating enough is key as we can see more muscle being lost with under eating. So be conscious of that calorie deficit and even how you're training your body to fuel. And heck yes! Always seek to be your most fabulous looking and feeling self! :-)
Hello i am kind of new to all of this i really need help as i am confused. So for the past years i lost 65 pounds recently but all my life i have yo yo dieted and honestly the weight came off with severe restriction. I am talking 500 to 700 calories a day or lower. I hate how i feel no energy and totally depleted. I want to get my body up to normal maintence calories and build muscle but dont want to gain all fat back. What do i do to get my body to a place of veing able to eat enough ?
I’m seeing muscle definition in my arms and legs but my waist measurement is NOT changing 😫 And tbh my measurements especially my hip is still big but it’s my bone! I can’t make this smaller. Am I truly big boned? 😭
So often the places we want to change the most, are the last to shift. If you're seeing recomp in those other areas, keep going! Your waist will change but will be later in the recomp process - redefiningstrength.com/how-to-lose-stubborn-fat-3-tips?sl=yc
Thank you for a great video! I went straight to a 500 calorie deficit about 6 months ago and I’ve lost 25lbs while gaining 2.5 lbs of muscle. But 2 weeks ago, it appears my weight loss hit the wall (I wanted to lose another 10 to get to about 12% bf). Would this be a good time for a diet break (especially with the holidays)? Or is it too late if my body already metabolically adapted?
If you've plateaued you probably have adapted to that intake but that's not a "bad" thing in that we do adapt. It is then why we shift. So a diet break around the holidays to even enjoy the holidays with strategy isn't a bad thing and then a smaller deficit after them would be good over the big jump. But the use of these phases is to help as we DO adapt to what we do. We train our body to some extent to function off of what we give it!
I am 135 lbs at 5’ 6” tall and being 64. My body has lost a lot of muscle in the last few years. I wouldn’t mind losing 5 lbs off my belly and I really want to gain muscle.Is that doable at my age? I work out twice a week with weights, one Reformer Pilates day, yoga day and hiking. I was able to get on this schedule when I retired a few months ago. I used to make huge gains in 6 weeks and now it’s months and I notice only a slight difference. Not sure what to tweak. Diet? Workout schedule?
You can 100% see recomp at your age. But A. Diet is key for building muscle and losing fat as we even need to make sure we're not only eating enough (yet not too much) but also focused on PROTEIN as we get older. And if you aren't pushing yourself consistently with your weight workouts and haven't changed up those routines, that may be needed to keep advancing you. What challenges us, changes us! Definitely consider the protein focus and lifestyle build phase I mention in here to start!
@ Thank you for your response. I’ve just discovered your channel and plan on diving deeper. Willing to make small adjustments at a time to build back my muscle loss.
Being a short girl my maintenance calories are 1800-2000 on normal days (no cut no gain) i eat 1400-1500 calories. Should i increase my calories first and make my body touch maintenance and then go to cut? Or what else can i do? And if i should increase my calorie for maintenance then for much time should i stay in that to make my metabolism used to this?
So which phase you're in may be based on your goals. And if you're at 1800-2000, dropping to 1400-1500 would be a mini cut or Phase 2 which is used for a short time. So you may want to consider if you want body recomp and fat loss to focus more on lifestyle build for a bit. Although if you've been in that mini cut, yes a diet break may be key.
So much great information! I am wondering: Am I in a Cut or in a Lifestyle Build phase if my maintenance calories according to Cronometer are 1600 and I am currently eating 1200 calories per day? I wasn't losing at 13-1400 calories, so I cut to 1200 and I feel like I'm losing more consistently now. Is this a healthy deficit to maintain to my end goal? I am feeling satisfied, as I am eating a lot of home-cooked lean protein, fiber-filled foods and a few healthy fats. I am age 40, 5 feet tall, and I've lost 8 pounds in the last five months by tracking in Cronometer, walking an average of 7000 steps per day, doing some strength focused workout videos (slowly as I'm struggling with back, shoulder and knee pain) and not eating processed foods, gluten, sugar or dairy at home. Not able to hit higher than about 60 grams protein per day yet.
So more than 100-200 off your maintenance means you're definitely in a mini cut. And while you may not have been losing, what were your body recomp or measurement changes? Too often we seek to lose faster on the scale and do so at the cost of our muscle retention. I'd definitely consider slowly increasing and even work to get your maintenance up from 1600 with a diet break. And start taking those body measurements if you aren't currently. Also focus on adjusting those macros at a calorie intake BEFORE you move straight to cutting calories. It can have a huge impact!
@redefiningstrengthOC Thanks for the reply! Yes, I did take my measurements at the beginning but didn't repeat it, as I felt shaky on how to do it right and stay consistent with where I measure. But I'll start taking measurements regularly and depend less on the scale! I have been in this cut for about two weeks, during which my walking and beginner strength training has definitely gone down (due to aches and pains mostly... but maybe also due to the cut?). It has been motivating to see the scale and body change more quickly though. Maybe I'll stick with it for another week while working on higher protein intake and mobility, to make it the max 21 days, and then raise calories to 1400-1600 and focus on hitting my protein goal and making progress with strength training. I should point out that the maintenance estimate of 1600 is in Cronometer's "lightly active" setting. In their "sedentary" setting, maintenance is 1400 calories, where the current 1200 calories per day would be 200 calories. Not sure if that makes a difference on which phase I'm in. It's confusing which activity level to set in general. This video came at the perfect time for me. I definitely have a history of yo-yoing 10-20 pounds, and I don't want to do that anymore, as I want to feel energetic first and foremost, and I know muscle retention is especially important as we get older. Thanks again for the great video and reply!
I've read it too from over 20 years ago. And it doesn't address so many things that have not only now been refuted but also don't take into account quality of protein overall. There is always so much nuance to things. :-) And high protein isn't one intake and again, the deficit here makes a higher percentage of your calories coming from protein key. But you're in a deficit so to be honest, nothing is super "high."
@ I wouldn’t say highly flawed. I look at the healthiest people who live the longest in the Blue Zones and they eat a lot of rice, beans, sweet potatoes along with minimal meat.
@@redefiningstrengthOC ok, thank you. I don’t eat a lot of meat and only organic grass fed. I’m leery of factory farming with all the antibiotics and hormones they use.
i think i may be still too new to all this fitness area, i dont understand the video quite well. could the channel owner or commenters please summarize? yes, i do see the chapters, but.. im having trouble understanding. my fatloss problem area is mostly mid-section.. ive been doing orangetheory for 6+ months.. i do see some muslcle building in arms and quads.. but tummy remains stubborn and refuses to budge. been googling but i have no idea what im doing wrong. i do not THINK that im INTAKING too much, i mean there SHOULD be a slow loss, but it's absolutely zero
My recommendation for you is to first start recording what you're eating if you have a training routine in place for now. Then you can see what your calorie intake and protein is at to adjust. Here's a beginner's guide to macros that will help - redefiningstrength.com/macro-tracking-for-beginners-3-macro-tracking-mistakes?sl=yc
Great information! This week I started my cut from 2400 calories/day to 1900 calories/day. My goal is to go from 25% body fat to 16% body fat for 5/2025. I weigh 125 lbs, so I'm eating 125 grams of protein/day. I lift with progressive overload 3xwly and started 15mins HIIT stair climber 3xwkly. Any suggestions to help me reach my goal? Sounds like I should do only a mini cut for 14 days at 195 grams of protein /day. Then go back to 2400 calories/day?
If your goal is May, I'd start with just the lifestyle build for at least a couple of months, especially through the holidays. Then after a bit do a diet break and then consider little mini cut phases as you get closer to push that leanness level.
How are you testing your own comp? Dunking? Seems like none of the home scales work, even the expensive ones. BMI isn't helpful, being a woman who has recently gained too much muscle. Just trying to figure out how many lbs I should lose. All those mobile dunk companies seem spotty.
I honestly just like to use measurements and progress photos. To me they show me whether I'm at the look I want or not. :-) And then I track other health metrics and performance goals as well. But exact body fat number never mattered to me.
May I ask have you had children and if so did you get any loose skin after weight loss? I have lost weight and have abs but have loose skin. Is there any way of getting rid of this without surgery? ❤
My changes were over a decade and the slow process did help me avoid loose skin. Also genetics, age, how long we had the weight on, how much we lost all have impact as well as our dieting and training practices. Focusing on giving things TIME to catch up while doing strength work, focusing on protein, hydration and even your micro intake is key. And often EATING MORE to make sure we are building muscle really does add up. But being honest, not all loose skin does tighten up.
Thank you for another great reminder! I needed it, really! I am about to give up. I am 55, and I am weight training and have been eating clean but NO changes on my scale! As a matter of fact, I gained about 2 pounds! No changes in my measurements either! I am eating about 100-110 grams of protein daily, avoid sweets and stick to my macros. Still... no go )) I guess I have to be patient or change something. Or is it just stupid hormones? I eat about 1300-1400 kal but I work at home and mostly at the computer. My morning workout routines are the biggest daily activity. Anybody else has been stuck like me? Any advises on how to get unstuck? )) Thank you!
Can I say that maybe restricting so much forcing some "clean eating standard" is part of the problem? That's making the EFFORT feel not worth the OUTCOME. You're doing more and can't rush the process so creating more stress which also doesn't help. And if you have any hormonal shifts, eating too little as you train hard may be holding you back. So you may need to eat more. You may need to adjust carb and fat amounts based on activity. But I'd also be curious how long you've been at this. And gaining 2 pounds with measurements not going up actually does hint at recomp potentially happening and muscle being gained. So you may not be as off as you think.
@@redefiningstrengthOC Thank you for your reply. I appreciate your time! I've been 'trying' to eat clean for years now! Carbs are not the culprit here! )) At least it wasn't till a couple of weeks ago when I decided to stop eating refined carbs and bread. The thing is I was doing more or less fine, then had a moment of weakness (actually about a month, not a moment LOL), but it was because I got so desperate with no progress and being hungry all the time even with enough protein. Since I am a sweets addict, I decided to up my protein and stop eating sweets. I eat 1-2 apples a day and some 70% choс and I cook very tasty protein pancakes and MW muffins sugar free. So I am not hungry and I can tell I have more energy, but why my weight goes up? I used to walk 10K steps a day. Not anymore, since I have a lot of work now. Can it be milk products. But they are low fat. I don't know, maybe it is just a long transition time. Like you say: trust the process! )))
This may interest you. But I would focus on even tracking inches and not weight at all if you are doing the right habits and tracking those macros. Because if you're making healthy changes and feeling full, you may even be eating MORE and ultimately see results but it does take time. redefiningstrength.com/eat-more-and-lose-fat-heres-how?sl=yc
@@redefiningstrengthOC Thank you! Can you advise a good cal calculator? I am not sure I know how much cal I should eat! I just stick with no more than 1500 a day.
I can appreciate your frustration. I had the same issue and I think I have solved it now. I was having 140 to 150g protein per day. About 2 g per kg. Doing heavy lifting 3 times per week, walking 15000 steps most days and doing 2-3 sessions of HIIT per week. On 1500kcal per day. I was losing muscle,a little bit of fat and total fat the same. I came across this video that said at an absolute minimum I should have been having 2000kcal per day. I cut calories too much. The sums were Min calories per day = basal metabolic rate (online calculator) + 10 percent + calories burned in exercise. Most days my min calories were 1350 + 135 + 600 = 2085kcals. Hope that helps. Counterintuitive but I am now gaining muscle
So I don't generally include one every month for clients as that's pretty frequent and complex. But during your luteal phase your metabolic rate can increase slightly so if you are finding yourself hungrier during that time it may be the point you use it.
This is really good advice but, it's a hard pill to swallow for someone like myself. I have about 130lbs to lose which if I do the math right means I'd have to follow a program like this for anywhere between 3 and 6 years. Mechanically, I understand this. Psychologically, I don't get it at all. I know I don't have a healthy mindset or relationship with food. That's the reason I've never successfully kept the weight off. How would one even go about changing their mindset to prepare for this kind of marathon?
Focus on just the step in front of you. You eat an elephant one bite at a time. You can't control how long it takes to reach a goal, just the immediate actions you are taking now. Focus on those and the celebration of consistency with them. YOU'VE GOT THIS!
Nope. I'd argue they took my entire life to build...even the times I made massive mistakes. Because everything we do prior has an impact on how each phase pays off and even the mindsets we have going into different challenges!
🤣 They can definitely be more intensive and not as fun. BUT I feel like knowing that you're doing something hard can put you in a better mood than you thinking that has to be forever! And maybe stick with just 7 days then 😝
@@yvonnewalker8322part of it is checking in with how you’re feeling. You need to really be recovered physically and mentally, energy back to normal, not overly hungry etc. Need to really be honest about it and not just feel like you “should” be able to cut again. I’ve seen some people even recommend after a longer cut like 4 months to take at least that long at maintenance before doing it again. The main thing is not to push it too hard so that you might rebound from it.
Nope. Not in the slightest. Freedom to include foods I want over saying food are bad or good and that I can't have them. And with these different phases, your lifestyle build may be all visual guides or set portions in any way you want to keep yourself dialed in. That phase is all about adjusting your current lifestyle to match your needs and goals. But we don't consider it being a "slave" to tracking a budget, using an alarm...or so many other tools that keep us doing the things that create the lifestyle we want. This isn't any different.
You're entitled to your opinion but I love my body in all of these photos. And I love having achieved amazing recomp! Do you and use these tips to reach YOUR ideal.
So I go over it in the video as an extended period for 7-21 days (although most often I do 7-14). :-) Here's more just on diet breaks - redefiningstrength.com/have-you-stopped-seeing-results-from-your-diet?sl=yc
I heard something the other day from a woman who lost 70lbs. She said she started treating herself as if she was taking care of someone else who she loved. As if you're taking care of your child. It really made sense to me because after trying to loose weight for the past 5 years and busting my butt, then losing hope and giving into cravings after a few months I see I don't treat myself like I deserve to loose weight. I think the frustration is overwhelming.
I think we can feel "selfish" sometimes for the self care or prioritization. But it isn't selfish. It is us doing what we'd want those we love to do. And often in taking care of ourselves, we are SHOWING others the way to too! And that inspiration of showing and not just telling may be what they need to make the healthiest changes for them!
This is EXACTLY how I quit smoking, treat myself as I am caring for myself as a child . (Hope that makes sense) I won’t give myself as a child cigarettes, so why should I allow myself cigarettes as an adult.
I have changed a lot by taking care of myself, I make sure I take my self to parks, hikes to get outdoors, I finally allowed myself a pet to love and take care of, I put myself to bed earlier now & the list goes on.
I’ve become a better person to myself.
@@ogadlogadl490This is wonderful! I’m so happy for you and y thrilled that you get to spend time in beautiful places and enjoy the companionship of an animal friend. I’ve had success with this previously, but have gotten out of that way of it… Thank you both for reminding me, all the best on your journey ☺️✌️
Such a great reminder perspective 🎉❤
This is a great reminder to make small adjustments that are achievable. I'm guilty of previously trying to take on too many big changes at once and it's not realistic, I give up quickly and go back to unhealthy habits
YES! Those small changes add up. And while we may have periods we are more motivated to do more, we need to recognize that there will be an ebb and flow and the more we are willing to meet ourselves where we are at right now, the better our results will be!
Love that you actually talk about metabolic adaptation. People become so dogmatic about CICO that they fail to acknowledge that things can absolutely affect the CO.
Yeah and it can be subtle and easy to miss. Like if you feel tired and sluggish, you won’t get up as often, park closer to the store, take more breaks, etc.
When I have a day that I feel energized and I do cleaning around the house and run errands, it is amazing how many steps and an elevated heart rate that can come just from that.
I love being in maintenance mode - people say its not sexy, I think its awesome, its simple, I like being consistent and I never have to worry or think about my 'weight' again. Love you !!!!!!!!!!
Love it! It can definitely be an exciting time for performance gains and recomp!
I knew that things were going well when my biceps were popping in ways they had never before and my blood test results were better then before. It took me over a year to really see results. But I love the idea of long term solutions rather then quick fixes.
YES! And a year in the grand scheme IS FAST! Great job allowing that consistency to add up! KEEP IT UP!
What I like especially is that these phases can work with real life -- vacations, "easy" months, hard work months, etc. Thanks!
YES! You can address true shifts in your lifestyle and priorities to stay consistent!
This lifting unicorn shirt is *chef's kiss*.
Also, thanks for the video as per usual. :)
Thank you! Shameless plug then for my NEW RS gear - shop.redefiningstrength.com?sl=yc
Perfect timing, just what i needed ❤
So glad it helped!
Can you make a video on shorter women 5’3 and below? There is no knowledge on that and it is so difficult then other taller women even the calculator is wrong. For fatloss mainly and the split of macros?
These are the tips I use with my clients 5'3" and below. And as a woman of just under 5'4" I find this super key. Protein is so essential for us to keep our metabolic rates higher. So all of this is super relevant for you.
@ what is the best macros split?
Agree! We have a hard go of it. My TDEE is 1265 calories / day to lose 1 lb a week. 1766 to maintain. Not a lot to play around with when hitting 120 grams of protein. Trainers just say “eat more” ? Also it’s not easy to burn a lot of calories by adding cardio to the 3X week weights. We just don’t have enough mass with the same subjective exertion as bigger people. I’ve only managed to keep in decent shape by eating 2 meals a day and a protein shake for the third meal.
I’m 5ft 1 - my maintenance calories are 1800-2000. I’ve been losing weight on 1650-1700 calories using the macro split in cori’s metabolic shred. I only do 1 dedicated cardio session per week and just make sure I hit at least 7000 steps per day. I’ve increased the weights I use whilst I’ve been doing this.
@@chamanthipowell6386 whats cori metabolic thing?
Fantastic video and a much more sustainable approach.
So glad it helps!
I think I'm going to take a diet break over Thanksgiving since I won't have access to a gym or dumbbells but still monitor my calories & protein to some degree. Afterwards, I'll move into a mini cut before returning back to phase 1. Thank you so much for the great info!
Love it! Steering into what works even for this time of year and your lifestyle!
Just dropping some love as I always watch your videos and love them but never commented 😊
Aw shucks thanks! Hope they help!
Thanks for another helpful video Cori! I recently tried a mint cut and lost a few pounds. I guess I am sort of in a diet break now and depending on how it goes may try a muscle building phase.
WOO HOO! Love it! Even going to that diet break you may be surprised by how you see even muscle gainzzz during that period!
When I came out of my last diet phase into maintenance that first week you do gain some water and glycogen stores. Your mind plays games on you that you gain ten pounds of fat in a week but that's impossible. Trust the process. In my maintenance phase, I did have fat loss as my body realigned to lifting and good food
YES! Not being depleted does mean that gain but stay the course. I think just reminding yourself of that prior and even shifting to body measurements during maintenance can be key
Happy Holidays Cori! ❤ from 🇬🇧
Happy Holidays!
Merry Christmas 🎄🎁🎅❄️☃️❄️🩵🤍🩵
Really resonated with everything you discussed here!!!! ❤thank you so much
So glad it helps!
very helpful!
Never really thought of it this way, but yeah this makes sense. Personally I will be in maintenance mode until Feb. Makes winter time and holidays more manageable.
Finding your balance is key! And love that owning the time of year to be strategic!
I have more or less plateaued between phases 2 and 3 (not as lean as your phase 3 photo), but I'm quite happy here 😄 I feel very healthy and energetic, and at the age of 54 I'm not aspiring to be a swimsuit model 😜 I love your videos though. They've taught me to prioritize protein, especially early in the day, and that's helped a ton in my health journey.
So these photos don't necessarily represent each phase but more the use of these phases to get leaner. Glad you've found the body recomp that makes you feel and look the way you want! And glad the videos have helped!
Paraphrasing: "This [weight gain] is why you're watching this video".
Nah, I watch all your videos just to learn. Thanks as always!
So glad they help! But often we find ourselves stuck in the same cycle and change requires change so I just wanted to harp on that! :-)
Same 💕
Your videos are so informative, thanks for doing this.
Thanks! Glad they help!
The unicorn lifting weights is hilarious!!!
You just gave the best advice, throw the scales in the bin.
I appreciate your videos SOOOO much ❤.
So glad they help!
This is incredibly helpful. I’m almost done with my fat loss journey and I’m excited/nervous to move into maintenance. Do you have any videos on maintenance?
Here's a couple of resources I have on maintaining - redefiningstrength.com/fhp-650-the-maintenance-phase-macros-and-workouts?sl=yc
redefiningstrength.com/fhp-s2e29-5-tips-to-maintain-your-results?sl=yc
Just getting started.
Welcome to RS! Here to help if you need anything! But those small changes will add up!
So much information 😵💫
It definitely is a lot breaking down the 3 phases. Here's the blog so you can even review each phase individually based on what you need - redefiningstrength.com/the-3-phases-of-fat-loss-and-how-to-do-it-right?sl=yc
Thank you very much Cori
Excellent video!
Thank you! So glad it helps!
After finally being able to cut my alcohol consumption to no more than one drink in the evening I've also been able to lose my sugar addiction, cut out crackers and chips (for the most part) and have discovered that I just don't need to eat as much as I used to. This video came at a good time for me as I've been concerned about my macros. I'm a 70 year old male and have not stopped trying to look good naked. Sorry if I make you blush. The one macro that I focus on for sure is protein. The rest is an interesting balancing act as I love both strength training and endurance/cycling....I keep looking over my shoulder for Mr. Sarcopenia to catch up with me. Looking forward to Thanksgiving to take a diet break.
Our appetite can change as we get older, BUT often making sure we're eating enough is key as we can see more muscle being lost with under eating. So be conscious of that calorie deficit and even how you're training your body to fuel. And heck yes! Always seek to be your most fabulous looking and feeling self! :-)
Hello i am kind of new to all of this i really need help as i am confused. So for the past years i lost 65 pounds recently but all my life i have yo yo dieted and honestly the weight came off with severe restriction. I am talking 500 to 700 calories a day or lower. I hate how i feel no energy and totally depleted. I want to get my body up to normal maintence calories and build muscle but dont want to gain all fat back. What do i do to get my body to a place of veing able to eat enough ?
I’m seeing muscle definition in my arms and legs but my waist measurement is NOT changing 😫
And tbh my measurements especially my hip is still big but it’s my bone! I can’t make this smaller. Am I truly big boned? 😭
So often the places we want to change the most, are the last to shift. If you're seeing recomp in those other areas, keep going! Your waist will change but will be later in the recomp process - redefiningstrength.com/how-to-lose-stubborn-fat-3-tips?sl=yc
Thank you for a great video! I went straight to a 500 calorie deficit about 6 months ago and I’ve lost 25lbs while gaining 2.5 lbs of muscle. But 2 weeks ago, it appears my weight loss hit the wall (I wanted to lose another 10 to get to about 12% bf). Would this be a good time for a diet break (especially with the holidays)? Or is it too late if my body already metabolically adapted?
If you've plateaued you probably have adapted to that intake but that's not a "bad" thing in that we do adapt. It is then why we shift. So a diet break around the holidays to even enjoy the holidays with strategy isn't a bad thing and then a smaller deficit after them would be good over the big jump. But the use of these phases is to help as we DO adapt to what we do. We train our body to some extent to function off of what we give it!
I am 135 lbs at 5’ 6” tall and being 64. My body has lost a lot of muscle in the last few years. I wouldn’t mind losing 5 lbs off my belly and I really want to gain muscle.Is that doable at my age? I work out twice a week with weights, one Reformer Pilates day, yoga day and hiking. I was able to get on this schedule when I retired a few months ago. I used to make huge gains in 6 weeks and now it’s months and I notice only a slight difference. Not sure what to tweak. Diet? Workout schedule?
You can 100% see recomp at your age. But A. Diet is key for building muscle and losing fat as we even need to make sure we're not only eating enough (yet not too much) but also focused on PROTEIN as we get older. And if you aren't pushing yourself consistently with your weight workouts and haven't changed up those routines, that may be needed to keep advancing you. What challenges us, changes us! Definitely consider the protein focus and lifestyle build phase I mention in here to start!
@ Thank you for your response. I’ve just discovered your channel and plan on diving deeper. Willing to make small adjustments at a time to build back my muscle loss.
This was great😁 thanks
Glad it helped!
Thanks!
Being a short girl my maintenance calories are 1800-2000 on normal days (no cut no gain) i eat 1400-1500 calories. Should i increase my calories first and make my body touch maintenance and then go to cut? Or what else can i do? And if i should increase my calorie for maintenance then for much time should i stay in that to make my metabolism used to this?
So which phase you're in may be based on your goals. And if you're at 1800-2000, dropping to 1400-1500 would be a mini cut or Phase 2 which is used for a short time. So you may want to consider if you want body recomp and fat loss to focus more on lifestyle build for a bit. Although if you've been in that mini cut, yes a diet break may be key.
So much great information!
I am wondering: Am I in a Cut or in a Lifestyle Build phase if my maintenance calories according to Cronometer are 1600 and I am currently eating 1200 calories per day? I wasn't losing at 13-1400 calories, so I cut to 1200 and I feel like I'm losing more consistently now. Is this a healthy deficit to maintain to my end goal? I am feeling satisfied, as I am eating a lot of home-cooked lean protein, fiber-filled foods and a few healthy fats.
I am age 40, 5 feet tall, and I've lost 8 pounds in the last five months by tracking in Cronometer, walking an average of 7000 steps per day, doing some strength focused workout videos (slowly as I'm struggling with back, shoulder and knee pain) and not eating processed foods, gluten, sugar or dairy at home. Not able to hit higher than about 60 grams protein per day yet.
So more than 100-200 off your maintenance means you're definitely in a mini cut. And while you may not have been losing, what were your body recomp or measurement changes? Too often we seek to lose faster on the scale and do so at the cost of our muscle retention. I'd definitely consider slowly increasing and even work to get your maintenance up from 1600 with a diet break. And start taking those body measurements if you aren't currently. Also focus on adjusting those macros at a calorie intake BEFORE you move straight to cutting calories. It can have a huge impact!
@redefiningstrengthOC Thanks for the reply! Yes, I did take my measurements at the beginning but didn't repeat it, as I felt shaky on how to do it right and stay consistent with where I measure. But I'll start taking measurements regularly and depend less on the scale!
I have been in this cut for about two weeks, during which my walking and beginner strength training has definitely gone down (due to aches and pains mostly... but maybe also due to the cut?). It has been motivating to see the scale and body change more quickly though. Maybe I'll stick with it for another week while working on higher protein intake and mobility, to make it the max 21 days, and then raise calories to 1400-1600 and focus on hitting my protein goal and making progress with strength training.
I should point out that the maintenance estimate of 1600 is in Cronometer's "lightly active" setting. In their "sedentary" setting, maintenance is 1400 calories, where the current 1200 calories per day would be 200 calories. Not sure if that makes a difference on which phase I'm in. It's confusing which activity level to set in general.
This video came at the perfect time for me. I definitely have a history of yo-yoing 10-20 pounds, and I don't want to do that anymore, as I want to feel energetic first and foremost, and I know muscle retention is especially important as we get older.
Thanks again for the great video and reply!
I’m confused. I read The China Study and it showed evidence of more protein causing cancer. It was a pretty intense long study.
Really that's a worry.
I've read it too from over 20 years ago. And it doesn't address so many things that have not only now been refuted but also don't take into account quality of protein overall. There is always so much nuance to things. :-) And high protein isn't one intake and again, the deficit here makes a higher percentage of your calories coming from protein key. But you're in a deficit so to be honest, nothing is super "high."
What we call the China study is reportedly a highly flawed summation of the actual study. Useful to recall also that protein doesn’t equal meat
@ I wouldn’t say highly flawed. I look at the healthiest people who live the longest in the Blue Zones and they eat a lot of rice, beans, sweet potatoes along with minimal meat.
@@redefiningstrengthOC ok, thank you. I don’t eat a lot of meat and only organic grass fed. I’m leery of factory farming with all the antibiotics and hormones they use.
i think i may be still too new to all this fitness area, i dont understand the video quite well. could the channel owner or commenters please summarize? yes, i do see the chapters, but.. im having trouble understanding. my fatloss problem area is mostly mid-section.. ive been doing orangetheory for 6+ months.. i do see some muslcle building in arms and quads.. but tummy remains stubborn and refuses to budge. been googling but i have no idea what im doing wrong. i do not THINK that im INTAKING too much, i mean there SHOULD be a slow loss, but it's absolutely zero
My recommendation for you is to first start recording what you're eating if you have a training routine in place for now. Then you can see what your calorie intake and protein is at to adjust. Here's a beginner's guide to macros that will help - redefiningstrength.com/macro-tracking-for-beginners-3-macro-tracking-mistakes?sl=yc
3:43 LOL. Cori ILYSM!
😂
So shredded....
I wish you could be my personal trainer!
I can be ;-) redefiningstrength.com/private-coaching?sl=yc
Great information! This week I started my cut from 2400 calories/day to 1900 calories/day. My goal is to go from 25% body fat to 16% body fat for 5/2025. I weigh 125 lbs, so I'm eating 125 grams of protein/day. I lift with progressive overload 3xwly and started 15mins HIIT stair climber 3xwkly. Any suggestions to help me reach my goal? Sounds like I should do only a mini cut for 14 days at 195 grams of protein /day. Then go back to 2400 calories/day?
If your goal is May, I'd start with just the lifestyle build for at least a couple of months, especially through the holidays. Then after a bit do a diet break and then consider little mini cut phases as you get closer to push that leanness level.
How are you testing your own comp? Dunking? Seems like none of the home scales work, even the expensive ones. BMI isn't helpful, being a woman who has recently gained too much muscle. Just trying to figure out how many lbs I should lose. All those mobile dunk companies seem spotty.
I honestly just like to use measurements and progress photos. To me they show me whether I'm at the look I want or not. :-) And then I track other health metrics and performance goals as well. But exact body fat number never mattered to me.
May I ask have you had children and if so did you get any loose skin after weight loss? I have lost weight and have abs but have loose skin. Is there any way of getting rid of this without surgery? ❤
My changes were over a decade and the slow process did help me avoid loose skin. Also genetics, age, how long we had the weight on, how much we lost all have impact as well as our dieting and training practices. Focusing on giving things TIME to catch up while doing strength work, focusing on protein, hydration and even your micro intake is key. And often EATING MORE to make sure we are building muscle really does add up. But being honest, not all loose skin does tighten up.
Thank you for replying ❤@@redefiningstrengthOC
Thank you for another great reminder! I needed it, really! I am about to give up. I am 55, and I am weight training and have been eating clean but NO changes on my scale! As a matter of fact, I gained about 2 pounds! No changes in my measurements either! I am eating about 100-110 grams of protein daily, avoid sweets and stick to my macros. Still... no go )) I guess I have to be patient or change something. Or is it just stupid hormones? I eat about 1300-1400 kal but I work at home and mostly at the computer. My morning workout routines are the biggest daily activity.
Anybody else has been stuck like me? Any advises on how to get unstuck? )) Thank you!
Can I say that maybe restricting so much forcing some "clean eating standard" is part of the problem? That's making the EFFORT feel not worth the OUTCOME. You're doing more and can't rush the process so creating more stress which also doesn't help. And if you have any hormonal shifts, eating too little as you train hard may be holding you back. So you may need to eat more. You may need to adjust carb and fat amounts based on activity. But I'd also be curious how long you've been at this. And gaining 2 pounds with measurements not going up actually does hint at recomp potentially happening and muscle being gained. So you may not be as off as you think.
@@redefiningstrengthOC Thank you for your reply. I appreciate your time!
I've been 'trying' to eat clean for years now! Carbs are not the culprit here! )) At least it wasn't till a couple of weeks ago when I decided to stop eating refined carbs and bread. The thing is I was doing more or less fine, then had a moment of weakness (actually about a month, not a moment LOL), but it was because I got so desperate with no progress and being hungry all the time even with enough protein.
Since I am a sweets addict, I decided to up my protein and stop eating sweets. I eat 1-2 apples a day and some 70% choс and I cook very tasty protein pancakes and MW muffins sugar free. So I am not hungry and I can tell I have more energy, but why my weight goes up? I used to walk 10K steps a day. Not anymore, since I have a lot of work now. Can it be milk products. But they are low fat. I don't know, maybe it is just a long transition time. Like you say: trust the process! )))
This may interest you. But I would focus on even tracking inches and not weight at all if you are doing the right habits and tracking those macros. Because if you're making healthy changes and feeling full, you may even be eating MORE and ultimately see results but it does take time. redefiningstrength.com/eat-more-and-lose-fat-heres-how?sl=yc
@@redefiningstrengthOC Thank you! Can you advise a good cal calculator? I am not sure I know how much cal I should eat! I just stick with no more than 1500 a day.
I can appreciate your frustration. I had the same issue and I think I have solved it now. I was having 140 to 150g protein per day. About 2 g per kg. Doing heavy lifting 3 times per week, walking 15000 steps most days and doing 2-3 sessions of HIIT per week. On 1500kcal per day. I was losing muscle,a little bit of fat and total fat the same. I came across this video that said at an absolute minimum I should have been having 2000kcal per day. I cut calories too much. The sums were Min calories per day = basal metabolic rate (online calculator) + 10 percent + calories burned in exercise. Most days my min calories were 1350 + 135 + 600 = 2085kcals. Hope that helps. Counterintuitive but I am now gaining muscle
Where would you place a diet break within your month cycle?
So I don't generally include one every month for clients as that's pretty frequent and complex. But during your luteal phase your metabolic rate can increase slightly so if you are finding yourself hungrier during that time it may be the point you use it.
@ dope thank you that makes total sense
This is really good advice but, it's a hard pill to swallow for someone like myself. I have about 130lbs to lose which if I do the math right means I'd have to follow a program like this for anywhere between 3 and 6 years.
Mechanically, I understand this. Psychologically, I don't get it at all. I know I don't have a healthy mindset or relationship with food. That's the reason I've never successfully kept the weight off.
How would one even go about changing their mindset to prepare for this kind of marathon?
Focus on just the step in front of you. You eat an elephant one bite at a time. You can't control how long it takes to reach a goal, just the immediate actions you are taking now. Focus on those and the celebration of consistency with them. YOU'VE GOT THIS!
12:02 Those abs didn't appear overnight I bet 😮
Nope. I'd argue they took my entire life to build...even the times I made massive mistakes. Because everything we do prior has an impact on how each phase pays off and even the mindsets we have going into different challenges!
Can this be done as a vegetarian
100% I have plant-based clients rocking that recomp. Here are some ideas to increase protein - ua-cam.com/users/shortsuI8Yxz3UNKY
Signs you are doing a mini cut right: husbands stays in his office until after dinner 😂
🤣 They can definitely be more intensive and not as fun. BUT I feel like knowing that you're doing something hard can put you in a better mood than you thinking that has to be forever! And maybe stick with just 7 days then 😝
How often do you think is it ok to do a cut?
@@yvonnewalker8322part of it is checking in with how you’re feeling. You need to really be recovered physically and mentally, energy back to normal, not overly hungry etc. Need to really be honest about it and not just feel like you “should” be able to cut again. I’ve seen some people even recommend after a longer cut like 4 months to take at least that long at maintenance before doing it again. The main thing is not to push it too hard so that you might rebound from it.
❤❤
So little body fat is not flattering. 😢
I love how I look. And whether you want that look or not, clearly the tips work :-)
Slave to the measuring spoon and food scale
Slave to the toothbrush, slave to fork and spoon, slave to [any useful tool] ?
Nope. Not in the slightest. Freedom to include foods I want over saying food are bad or good and that I can't have them. And with these different phases, your lifestyle build may be all visual guides or set portions in any way you want to keep yourself dialed in. That phase is all about adjusting your current lifestyle to match your needs and goals. But we don't consider it being a "slave" to tracking a budget, using an alarm...or so many other tools that keep us doing the things that create the lifestyle we want. This isn't any different.
@ you measure with a fork and spoon? Gotta do better than that for a burn.
Tbh you look more beautiful in middle picture
You're entitled to your opinion but I love my body in all of these photos. And I love having achieved amazing recomp! Do you and use these tips to reach YOUR ideal.
She talks alot, but she doesn't say anything.
Sorry you feel that way! Always here to help if you need anything and at least I talk fast :-)
What is a diet break one meal ? That will get you out of fat burn with Optavia
So I go over it in the video as an extended period for 7-21 days (although most often I do 7-14). :-) Here's more just on diet breaks - redefiningstrength.com/have-you-stopped-seeing-results-from-your-diet?sl=yc
I appreciate your videos SOOOO much ❤.
Thank you! So glad they help double! ;-)