Intense cardio and strength training also skyrocket my appetite like crazy. Walking pretty much doesn't affect my appetite at all. It's almost like free calories burned honestly. If you can walk somewhere instead of driving, just opt for walking more frequently.
I enjoy walking a lot, its such a good thing mentally not just physical. For me its like a magic ingredient in the mix. Loved this video was so clear and gave me more guidance in organizing my workout routine. Thankyou!
Walking is definitely golden exercise - no need special equipment/paying fees and you can socialize at the same time. Plus it helps 'things' to move along 💩
I consider myself to be a fair weather runner (literally). In the spring and fall I like to go for a 30-35 minute run 2-3 days a week, then do strength training the other 2-3 days and include some walking before or after work. (I used to walk to work but I've been working from home since March 2020). In the summer and winter I pretty much stay inside and focus more on strength and mobility. My active rest day is whichever weekend day we clean the house, lol! Even though I rarely eat in a deficit I have seen more muscle definition, which makes the fat less noticeable.
I'm so happy I stumbled upon your channel! The way you tackle the more complicated aspects of nutrition is so helpful for people (like me) who've struggled with understanding how these things actually work, because you simplified it so well. Thank you so much for the guidance! I'm looking forward to making sustainable changes in my routine :)
I love this split and myself do something similar! I do 3 days of weight training - leg day, upper body, posterior chain. one day of cardio - usually a no repeat HITT class, i find running or cycling too boring. 2 days of something relaxing like yoga or pilates and one rest day but still try to aim for a 10k step count but if i dont reach it no big deal. Love your channel and all the advice!
Thanks for making this simple! I see so many videos that add more to confusion than help because they are based on a regime. The best workout is the one you stick with. Hallelujah 🙌
Love it. It truly is the best advice on fat loss. My question is how long do you recommend being in a deficit before switching to maintaining then going back to deficit so your metabolism doesn’t stay low?
As soon as I learned strength training or building muscle is what increases the metabolism which ables you to eat more, and that it helps with daily life function, I was hooked. Now…I’m struggling to eat more 🤣 like there are days when I track my food just to see how much I eat and I just go “??? Wdym I have 400cals more to maintain??? I’m FULL and SATISFIED 😭” Anyway, love the video!! I recommend your channel everytime my friends ask me what should they do for weight/fat loss. My split is Quads-Pull-Glutes-REST-Push-Yoga/Pilates-REST :)
Thanks Justina for an awesome video! You make all of this really easy to understand, and I feel a lot better about creating a workout routine that will help me achieve my goals!
Hey Justina! I really loved this video, I found it to be helpful and informative. I've been taking some time away from following a rigid program as it's led me to overtraining and just not feeling great (might need a better/different coach LOL) and I've been just walking and doing yoga mostly.. But your videos are really great to help me getting myself back on track and learn healthier approaches! I also love your energy, wherever I feel bleh I just put on one of your videos and I instantly feel better. Sending you lots of love! x
My routine is I work out to Sydney Cummings 5 days a week and on those 5 days I also walk for about 20-30 min a day. I also started intermittent fasting and I eat from 10-6. On Saturday and Sunday I just sort of rest but I do get light movement depending on what I am doing. My big issue is my love of sugar! I allow myself one day a week for a bowl of ice cream but I do have a sweet here and there as well. Such a flippin sweet tooth lol
also following her work outs with a 15 min fast walking, or 20 min low cardio and deep stretching on rest days.need those rest days for pushing so hard
@Lindsey Murphy 150 min of cardio per week is what most people should aim for, but you can get a lot of that in through your day to day walks. That being said, if you don't find that you're getting walks in or a lot of movement outside of your workouts then the treadmill is a great option.
@Lindsey Murphy it's honestly hard for me to say without knowing your goals or history. But if you enjoy it and it's keeping you moving toward your goals, then I think it's great!
I totally need to work on my discipline bc I've tried before with most of this tips but I always stop at some point. Always educating myself tho, so I don't go the wrong way, that's why I love this type of videos ✨😁
Hey Justina, we have the same schedule! I also have friday as recovery rest and active rest sunday! And full body Saturday! Wow! If I have the same timezone I'd have jumped in to one of your live classes! Thanks for another insightful video and taking the time to do this and thoughtful information for us the "amateur" fitness people 😅
Really great video, thank you for the advices. I think I am going to follow that split (I’ve been looking to reorganize my current workout split and this one seems ideal). My problem right now is I am trying to lose weight so I will put myself in a slight calorie deficit for two weeks, sometimes three, then I fall off the wagon for different reasons and eat as usual without tracking (usually up to two or three weeks), and when I try to back to a deficit, I noticed I gained weight. And no matter what I do on my usual deficit, I don’t lose it, even by trying a bigger deficit. It’s 6 months now and I gained 3 kilos is so annoying. I don’t understand what’s the problem.
It might be a case of hormonal imbalance which makes you put on weight no matter what. This is the only bit where I don't completely agree with Justina even though I absolutely ❤her and she is bril but caloric deficit doesn't guarantee fat loss for all women. I put on the most fat when I was going through a difficult phase in life and barely eating. You can consider looking into blood tests to check hormonal levels and anything else you need to heal in order to fix your metabolism. Hope that helps!
This split is so manageable! I’m starting a new job soon, and following intense UA-cam workout guides with 5-6 super long workouts per week is just not sustainable outside of quarantine, lol. Thank you for the inspiration! 🤍
I am on upper body and lower body strength splits 4 days a week and one day of steady state cardio. I realised when I was doing HIIT or no repeat strength workouts, I do not lose as much weight as I do when i do strength workouts with weights that challenge me. My current diet is intermittent fasting, skipping breakfast and then eating lunch and dinner. I noticed if I eat oatmeal for dinner (on days i could not be bothered to make anything elaborate), i lose weight quicker. Any idea why would that be? I eat a nice medium sized bowl with 2 bananas and some milk
It 100% depends on your specific goal, timeline, training schedule, medical history, etc. so unfortunately I can’t really give you any specifics there- sorry I’m not more help!
now that I'm really watching my calories and also wanting to build muscle, I'm finding its just hard to eat all that protein (didnt know I was so low on it), its too satiating and hard to get past 60grams with out me just eating just to get those in. On those days I end up eating less that 1500 cal cause i'm so full. I end up eating a high cal snack like nuts just to do that. yet, I love breads and grains and thats high cal but not enough protein. Fats and fiber is easy for me though.
Depends on the studio style, but it's typically strength training using time under tension. And it *can* be good for weight loss, but it's more efficient to adjust your nutrition.
I’ve been doing barre and Pilates and legit ever since I started doing that I started to see results. Also haven’t changed my diet much. I’m not necessarily on a calorie deficient. But there are days when I eat less (on accident). I have a balanced diet. Also I’m seeing that nice muscle since I started to do barre and Pilates. And I’ve been doing strength and condition and cardio for moooooonths, actually a year to be exacts. Just two months ago was when I switched my exercise routine and my body received it so well. Can you explain this?
Remember that the type of exercise you're doing will cause your body to look a certain way. And making a drastic change in the way you work out will typically yield quick results at first. But aside from that, I can't really explain much more because I don't know what your strength workouts, conditioning workouts, and cardio workouts looked like. Sorry I'm not more help!
OMG! Ha ha ha! My mother (late 70's) actually did (unintentionally) an ice cream diet last summer!! Yes, she is now thin as a rail, and she really did eat 90% ice cream and soda ALL SUMMER. She has NO energy, no strength, and no good sleep habits. When I realized what she did, I started making extra when I did meals and make her eat some REAL FOOD. It's frustrating watching her grow weaker all the time, complain about being fat (she is super skinny, even the doc said she needs to gain weight), and not eat or move. (She sits in front of her computer all of her waking hours)
I really REALLY wanna start weight lifting but I'm afraid I don't have a proper coach in my gym .. like literally I don't trust my body with them they don't care if I'm doing something wrong. So my question is can I lift weights on my own? Like with watch instructional videos only? Also someone told me I shouldn't lift weight in my age (I'm 18) is that true?
Hey! Watch instructional videos and tape yourself to make sure your form is on point :) And start small! I'd start with some dumbbell workouts. Keep it simple and you'll be fine :)
I am on my fat loss journey and due to quarantine i am doing bodyweight exercises with an hour aerobics exercises and also following the calorie deficit from last 4 months. I have lost 5 kg so far and 3% body fat. I am 67 kg now with 5'2". Justina please give some tipa on how to make this fat loss journey more effective 😅
@@JustinaErcole oh ok, I was thinking weeks 😂. I've never had to lose weight before. Menopause/recent thyroid issues have me learning so much. I'm new to all this. Thanks. (Recently sub'd because you are informative but so genuinely warm. )
What do you think about diet soda when it comes to fat loss? Not all day or anything, one a day at most. It is so confusing because it has no calories yet everything I read says it causes fat gain
Put your damn phone down - ha ha, so true! My biggest problem with sleep is staying asleep, mostly when I’m stressed about something. I relate fat loss to food. Exercise for me is mental health, physical health, strength, balance, flexibility and toning. Mental health is the biggest one, it reduces my stress and anxiety. I’m good about strength training but lacking on cardio and walking. I need to incorporate more. I do total body strength on MWF, and try to do cardio or yoga/stretching the other days. Thanks for the info!
I dislike it when people think the phone is the only reason people aren't getting enough sleep. This video doesn't say that's the only reason so I'm not criticizing her but, it brought to mind the trend in general. Single parent of small children, cancer, brain surgeries, etc. Other people may not sleep due to health conditions, poor environments, financial worries, stress, and so on. Sleep isn't always an easy fix. I wish more people would give the recommendations and then comment that it isn't always possible to do them all, and to do only what you can. It isn't always a choice (ie playing on phone) causing the problem. End of silly rant.
Hi there! I just posted a video today about sleep and specifically say that getting enough sleep and quality sleep is 100% a privilege that not everyone has. I apologize if you feel like I was criticizing you in some way. But like I said in this video, I didn't want to go into too much detail since I had another video coming up.
Wait wait is this a satire??? I accidentally found your channel yo🤠🤡 Why did I think that I have to do heavy 40 min cardio everyday of the week to lose fat ahh😍🤩 also I would feel extremely guilty to even take a day or two break from working out. This explains so much of why I feel stressed out just thinking about exercising omfg 😐
I was enjoying your video very much but I do not like to hear profanity. It makes your presentation unprofessional and gets me distracted from your points of discussion.
Intense cardio and strength training also skyrocket my appetite like crazy. Walking pretty much doesn't affect my appetite at all. It's almost like free calories burned honestly. If you can walk somewhere instead of driving, just opt for walking more frequently.
I enjoy walking a lot, its such a good thing mentally not just physical. For me its like a magic ingredient in the mix. Loved this video was so clear and gave me more guidance in organizing my workout routine. Thankyou!
I feel the same way about walks!
Cardio + full body pull + mobility/core/pilates + full body push + active rest + full body + active rest
glad you found a split that works best for you!
Walking is definitely golden exercise - no need special equipment/paying fees and you can socialize at the same time. Plus it helps 'things' to move along 💩
Hahaha amen!
I consider myself to be a fair weather runner (literally). In the spring and fall I like to go for a 30-35 minute run 2-3 days a week, then do strength training the other 2-3 days and include some walking before or after work. (I used to walk to work but I've been working from home since March 2020). In the summer and winter I pretty much stay inside and focus more on strength and mobility. My active rest day is whichever weekend day we clean the house, lol! Even though I rarely eat in a deficit I have seen more muscle definition, which makes the fat less noticeable.
Love this Renee!
I'm so happy I stumbled upon your channel! The way you tackle the more complicated aspects of nutrition is so helpful for people (like me) who've struggled with understanding how these things actually work, because you simplified it so well. Thank you so much for the guidance! I'm looking forward to making sustainable changes in my routine :)
So happy to have you here!
I love this split and myself do something similar! I do 3 days of weight training - leg day, upper body, posterior chain. one day of cardio - usually a no repeat HITT class, i find running or cycling too boring. 2 days of something relaxing like yoga or pilates and one rest day but still try to aim for a 10k step count but if i dont reach it no big deal. Love your channel and all the advice!
Glad you’ve found something that works for you!
Thanks for making this simple! I see so many videos that add more to confusion than help because they are based on a regime. The best workout is the one you stick with. Hallelujah 🙌
👏🏻👏🏻👏🏻
Love it. It truly is the best advice on fat loss. My question is how long do you recommend being in a deficit before switching to maintaining then going back to deficit so your metabolism doesn’t stay low?
Just found your channel. You are a breath of fresh air amidst all the confusing crap on UA-cam. Thank you and please keep producing great content.
Thank you!
As soon as I learned strength training or building muscle is what increases the metabolism which ables you to eat more, and that it helps with daily life function, I was hooked.
Now…I’m struggling to eat more 🤣 like there are days when I track my food just to see how much I eat and I just go “??? Wdym I have 400cals more to maintain??? I’m FULL and SATISFIED 😭”
Anyway, love the video!! I recommend your channel everytime my friends ask me what should they do for weight/fat loss. My split is Quads-Pull-Glutes-REST-Push-Yoga/Pilates-REST :)
Loveeeee that split April! And I'd make sure you're getting in enough fat during your meals :)
@@JustinaErcole oh ok will make note of that Justina! Thank you so much!
Thanks Justina for an awesome video! You make all of this really easy to understand, and I feel a lot better about creating a workout routine that will help me achieve my goals!
Glad it was helpful!
Hey Justina! I really loved this video, I found it to be helpful and informative. I've been taking some time away from following a rigid program as it's led me to overtraining and just not feeling great (might need a better/different coach LOL) and I've been just walking and doing yoga mostly.. But your videos are really great to help me getting myself back on track and learn healthier approaches!
I also love your energy, wherever I feel bleh I just put on one of your videos and I instantly feel better. Sending you lots of love! x
Aww thank you Harper!
My routine is I work out to Sydney Cummings 5 days a week and on those 5 days I also walk for about 20-30 min a day. I also started intermittent fasting and I eat from 10-6. On Saturday and Sunday I just sort of rest but I do get light movement depending on what I am doing. My big issue is my love of sugar! I allow myself one day a week for a bowl of ice cream but I do have a sweet here and there as well. Such a flippin sweet tooth lol
Ooooh i love the Sydney Cummings workout split! :)
also following her work outs with a 15 min fast walking, or 20 min low cardio and deep stretching on rest days.need those rest days for pushing so hard
@Lindsey Murphy 150 min of cardio per week is what most people should aim for, but you can get a lot of that in through your day to day walks. That being said, if you don't find that you're getting walks in or a lot of movement outside of your workouts then the treadmill is a great option.
@Lindsey Murphy it's honestly hard for me to say without knowing your goals or history. But if you enjoy it and it's keeping you moving toward your goals, then I think it's great!
I totally need to work on my discipline bc I've tried before with most of this tips but I always stop at some point.
Always educating myself tho, so I don't go the wrong way, that's why I love this type of videos ✨😁
It's tough! But taking action is the first step toward setting a habit :)
I'm glad you keep reminding us of what is important. This was a great video. Thanks ❤️
So glad you enjoyed!
This was an amazing video! Truly appreciate you and your content, Justina💖
Thanks Michelle!
Hey Justina, we have the same schedule! I also have friday as recovery rest and active rest sunday! And full body Saturday! Wow! If I have the same timezone I'd have jumped in to one of your live classes! Thanks for another insightful video and taking the time to do this and thoughtful information for us the "amateur" fitness people 😅
You are so welcome!
Really great video, thank you for the advices. I think I am going to follow that split (I’ve been looking to reorganize my current workout split and this one seems ideal).
My problem right now is I am trying to lose weight so I will put myself in a slight calorie deficit for two weeks, sometimes three, then I fall off the wagon for different reasons and eat as usual without tracking (usually up to two or three weeks), and when I try to back to a deficit, I noticed I gained weight. And no matter what I do on my usual deficit, I don’t lose it, even by trying a bigger deficit. It’s 6 months now and I gained 3 kilos is so annoying. I don’t understand what’s the problem.
It might be a case of hormonal imbalance which makes you put on weight no matter what. This is the only bit where I don't completely agree with Justina even though I absolutely ❤her and she is bril but caloric deficit doesn't guarantee fat loss for all women. I put on the most fat when I was going through a difficult phase in life and barely eating. You can consider looking into blood tests to check hormonal levels and anything else you need to heal in order to fix your metabolism. Hope that helps!
This split is so manageable! I’m starting a new job soon, and following intense UA-cam workout guides with 5-6 super long workouts per week is just not sustainable outside of quarantine, lol. Thank you for the inspiration! 🤍
You are so welcome!
These videos are very informed and helpful. Thank you. I'd like more ideas for what a good week looks like with specifics like how much to walk?
I have a whole video about steps and walking!
ua-cam.com/video/fdcwhBI34tM/v-deo.html
I am on upper body and lower body strength splits 4 days a week and one day of steady state cardio. I realised when I was doing HIIT or no repeat strength workouts, I do not lose as much weight as I do when i do strength workouts with weights that challenge me. My current diet is intermittent fasting, skipping breakfast and then eating lunch and dinner.
I noticed if I eat oatmeal for dinner (on days i could not be bothered to make anything elaborate), i lose weight quicker. Any idea why would that be? I eat a nice medium sized bowl with 2 bananas and some milk
Oatmeal is pretty low in calories, so you're probably eating a lower calorie dinner than before :)
"Put your damn phone away and go to bed"....I mean, it's only 7:30pm, but ok...
Hahaha you could clock in some great sleep!
So helpful, thank you!
Glad it was helpful!
Advices of GOLD!
So glad you think so!
How do you feel about Krissy Cela’s workouts? I’m feeling lazy with planning new lifting programs and was considering using some of hers
I’ve never tried any of her workouts so I’m not sure. But if you enjoy them and they keep you consistent, that’s great!
I hate that CICO still has be defended. Like do some people really think that they’re going to break the first law of thermodynamics?
RIGHT?!
Hi!! roughly how long should a deficit phase be? I don't want to impact my metabolism, but I still have goals I want to reach. Thank you :)
It 100% depends on your specific goal, timeline, training schedule, medical history, etc. so unfortunately I can’t really give you any specifics there- sorry I’m not more help!
now that I'm really watching my calories and also wanting to build muscle, I'm finding its just hard to eat all that protein (didnt know I was so low on it), its too satiating and hard to get past 60grams with out me just eating just to get those in. On those days I end up eating less that 1500 cal cause i'm so full. I end up eating a high cal snack like nuts just to do that.
yet, I love breads and grains and thats high cal but not enough protein. Fats and fiber is easy for me though.
It can be tough to figure out at first! I made an entire video about easy ways to sneak more protein into meals, so that may be helpful :)
What kind of workout do you consider lagree/megaformer? Do you think it’s good for weight loss?
Depends on the studio style, but it's typically strength training using time under tension. And it *can* be good for weight loss, but it's more efficient to adjust your nutrition.
I’ve been doing barre and Pilates and legit ever since I started doing that I started to see results. Also haven’t changed my diet much. I’m not necessarily on a calorie deficient. But there are days when I eat less (on accident). I have a balanced diet. Also I’m seeing that nice muscle since I started to do barre and Pilates. And I’ve been doing strength and condition and cardio for moooooonths, actually a year to be exacts. Just two months ago was when I switched my exercise routine and my body received it so well. Can you explain this?
Remember that the type of exercise you're doing will cause your body to look a certain way. And making a drastic change in the way you work out will typically yield quick results at first. But aside from that, I can't really explain much more because I don't know what your strength workouts, conditioning workouts, and cardio workouts looked like. Sorry I'm not more help!
Thanks for the great video! What do you think of the fitness instructor, Joanna Soh's, workouts?
Never heard of them! I’ll check it out :)
hi justina! do you have any recommendations for a beginner in strength training? no specific areas just all around tips 😊
Find something you enjoy and just jump in! The more you enjoy something, the more likely you are to stick with it :)
OMG! Ha ha ha! My mother (late 70's) actually did (unintentionally) an ice cream diet last summer!! Yes, she is now thin as a rail, and she really did eat 90% ice cream and soda ALL SUMMER. She has NO energy, no strength, and no good sleep habits. When I realized what she did, I started making extra when I did meals and make her eat some REAL FOOD. It's frustrating watching her grow weaker all the time, complain about being fat (she is super skinny, even the doc said she needs to gain weight), and not eat or move. (She sits in front of her computer all of her waking hours)
I really REALLY wanna start weight lifting but I'm afraid I don't have a proper coach in my gym .. like literally I don't trust my body with them they don't care if I'm doing something wrong.
So my question is can I lift weights on my own?
Like with watch instructional videos only?
Also someone told me I shouldn't lift weight in my age (I'm 18) is that true?
Hey! Watch instructional videos and tape yourself to make sure your form is on point :) And start small! I'd start with some dumbbell workouts. Keep it simple and you'll be fine :)
Thanks for this informative video! But I'm confused, if you are in a calorie deficit then how are you building muscle during your strength workouts?
I am on my fat loss journey and due to quarantine i am doing bodyweight exercises with an hour aerobics exercises and also following the calorie deficit from last 4 months. I have lost 5 kg so far and 3% body fat. I am 67 kg now with 5'2".
Justina please give some tipa on how to make this fat loss journey more effective 😅
It sounds like you're doing great! Keep on being consistent. That's the key. Slow and steady is way more sustainable than losing weight quickly.
@@JustinaErcole Thank you so much for your encouraging words!!! ❤️❤️ I admire you a lot !!!
You said not to be in a deficit for too long. What is considered too long?
This is 100% dependent on your goals, history, training, etc. BUT if you've been in a cut for years, that's wayyy too long.
@@JustinaErcole oh ok, I was thinking weeks 😂. I've never had to lose weight before. Menopause/recent thyroid issues have me learning so much. I'm new to all this. Thanks. (Recently sub'd because you are informative but so genuinely warm. )
What do you think about diet soda when it comes to fat loss? Not all day or anything, one a day at most. It is so confusing because it has no calories yet everything I read says it causes fat gain
I think if it satisfies your sweet tooth and doesn’t lead you to reaching for other sweet things, it’s a great option!
Put your damn phone down - ha ha, so true! My biggest problem with sleep is staying asleep, mostly when I’m stressed about something. I relate fat loss to food. Exercise for me is mental health, physical health, strength, balance, flexibility and toning. Mental health is the biggest one, it reduces my stress and anxiety. I’m good about strength training but lacking on cardio and walking. I need to incorporate more. I do total body strength on MWF, and try to do cardio or yoga/stretching the other days. Thanks for the info!
You are so welcome Sherry!
I dislike it when people think the phone is the only reason people aren't getting enough sleep. This video doesn't say that's the only reason so I'm not criticizing her but, it brought to mind the trend in general.
Single parent of small children, cancer, brain surgeries, etc. Other people may not sleep due to health conditions, poor environments, financial worries, stress, and so on. Sleep isn't always an easy fix. I wish more people would give the recommendations and then comment that it isn't always possible to do them all, and to do only what you can. It isn't always a choice (ie playing on phone) causing the problem.
End of silly rant.
Hi there! I just posted a video today about sleep and specifically say that getting enough sleep and quality sleep is 100% a privilege that not everyone has. I apologize if you feel like I was criticizing you in some way. But like I said in this video, I didn't want to go into too much detail since I had another video coming up.
Wait wait is this a satire??? I accidentally found your channel yo🤠🤡 Why did I think that I have to do heavy 40 min cardio everyday of the week to lose fat ahh😍🤩 also I would feel extremely guilty to even take a day or two break from working out. This explains so much of why I feel stressed out just thinking about exercising omfg 😐
Not satire at all!
You got prettier..
I was enjoying your video very much but I do not like to hear profanity. It makes your presentation unprofessional and gets me distracted from your points of discussion.
That sounds like a you problem. If you don’t like how I talk, you’re more than welcome to leave.