Next steps after this video: 1. Want me to coach you? 📣FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek 2. DIY? ▶Body Recomposition Diet & Exercise EXPLAINED (How it ACTUALLY works): ua-cam.com/video/Y4loM8_BYl4/v-deo.html
This video really resonates. Every time I tell people I want to lose some weight and watch what I eat they're like "wtf you're not fat". And I'm mostly not, I'd look fairly toned if I didn't have this damned pot belly! Can't seem to get rid of the damned thing
OMG I LOVE THIS. I am a beginner, I guess? and I felt SO gross eating so much protein. I lowered it to hit 100g (.7-/.8 x ideal weight) and I feel soooo much better. More energy and less feeling like there is a heavy brick in my gut when I exercise. MAN I wish I could afford you guys right now!
Romans 8:38-39 And I am convinced that nothing can ever separate us from God’s love. Neither death nor life, neither angels nor demons, neither our fears for today nor our worries about tomorrow-not even the powers of hell can separate us from God’s love. No power in the sky above or in the earth below-indeed, nothing in all creation will ever be able to separate us from the love of God that is revealed in Christ Jesus our Lord. 💗
Should I Cut or Bulk? Mistake 1 Making it more complicated than it is Choose bulk if your BMI is 20 or less and if your bodyfat is greater than 25% for women and 15% for men Mistake 2 Ignoring Body’s Feedback Mistake 3 The leaner you get the longer it will be to see changes on the body
I gave birth 5 weeks ago and I lost weight quickly without doing anything after giving birth in my 20s but this time I'm 31 and I have lost 8lbs only. I gained 23lbs during my pregnancy so I have 15 to go. My BMI is 23.8 but my body fat % is 35! My lowest body fat % was 18 and my typical % was 23. I can't wrap my head around 35! It seems impossible to do at the moment. At least impossible to do in a healthy way. I have a history of eating disorders and idk how to lose weight in a healthy manner. But that's why I'm here... to learn.
Glad you're here to learn, Alisha! Since it's only been 5 weeks, it may also be worth waiting a bit before testing your body fat again (your doctor should have better recommendations for how long to wait). This is especially true if you're estimating your BF % using body measurements. Hope that helps!
the BMI requirements are killing me... Even when I was at my skinniest as a 15 year old working out 6-7 days a week and eating barely anything my BMI was still above 20... I am 27 years old now and what I thought my goal weight was before I would start focusing more on muscle gain and less on cutting was still above 20 at a score of 21.1. Looks like I've still got months if not years of cutting ahead of me before I can start builing muscle...
This is the only time I have ever remotely understood why you need to bulk/cut. Thank you! This also explains why am I still skinny fat after increasing my calories and starting strength training. Probably at first I gained muscle, but I must have gone into the phase where you start gaining more fat than muscle. Plus I definitely didn’t increase my protein intake enough… hopefully it will work now with my new knowledge!
I have a question, so i'm doing a diet, and i'm losing fat, but my weight is not getting down. My bmi is 21.9 and my body fat is 15.5%, i don't really know what to do ( i'm stil doing my diet and exercise), can somebody have recommendations?
@CoachViva You said that if we're experiencing no strength gains, or we see a drop in lean mass while in a calorie surplus, that we should increase protein or calories, or take a deload week. How long should we stick to an increase of protein before we try increasing our calories instead? Should we start with a deload week before increasing protein or calories? Or should we try the other two first?
hello, actually I can't go to gym due to some personal reasons please can you suggest what exercises can be done at home without equipment or weights? like Tabata? or HIIT. ?
Calisthenics are great. Start with yoga to build strength and stability, and then go into bodyweight exercises from calisthenics and pilates. Plenty of channels online, just choose the easiest ones. If you try and fail, you still did more than the person doing nothing. ❤
I have a question coach viva i actually did an extreme diet for over 6 months almost one year i am now skinny fat and i lost my periods now my periods are irregular but they come every month and i am ammneorheic but i want to change the way look because i am skinny fat but when i do a diet i dont lose weight instead i keep gaining it again so what should i do should i do a diet or should i just eat normal 3 meals with snacks until my periods becomes normal am so confused please guide me i need your help pleaseeee😭😭💗
Keep your periods at top priority now.....if i say it in very clear words....."ONLY THINK OF HOW TO GET THEM BACK FOR NOW" otherwise it can lead to many things.....i have gone through that it and that's why i am trying to help.....for now eat normally and stop excercise......if you continue your metabolism would probably slow down which will instead prevent weight loss.....More so you could have iron deficiency and weak immunity (happened with me :") )
Farmcottage is right. It’s not good at all to lose your period. Protecting procreation is one of THE main processes of life; the body doesn’t shut it down unless many internal systems are stressed. Don’t succumb to sick societal expectations of thinness nor to dysfunctional urges to control the body. Are you sure you’re overfat? You could probably do strength work as long as you eat maintenance or above calories and the recommended.8 grams protein per pound. Slow walking might be ok. What good will a nice body be if you’re eroding your life force?
I’m confused a bit. So I was on a calorie deficit for three months and I lost 12 pounds. However I notice I reached a point where I am losing muscle instead of fat now. I have some stomach fat I can’t get rid of. I would consider myself skinny fat. I weigh 110 now and im a 4’11 23 year old woman .. I just don’t know if I should bulk or eat in a maintenance while I do strength training to fix my skinny fat.
@@oolala53 ended up losing about 60ish pounds went from 188lb to 140lb which put me right in the healthy weight range for a 5'6 male lol 😅 been a but rocky lately at keeping up with my workouts simply because I moved from my old apartment which had a gym to my new one which doesn't so it been hard to stay as fit but was definitely worth it to do it changed my life for the better!!
Can you still recomp with maintenance calories? I have no weight to loose 😅 but Im like 22% fat and i want to gain muscle as well while losing fat,I heard that it works but i keep seeing people talking about deficits.
I used to have a triple deck stomach when I was like 8 or 9 then I had 2 now I have this stomach bump which is difficult to get rid of. Used to be the centre of attraction for fat jokes. OMG a lot of them were offensive. It took some time to have family support that it's ok being fat when someone outside of my home(mostly relatives) try to bring in my fatness in the conversation in a funny way. My exercising journey actually began when I was 12 but I used to give up after a month or two most of the time and I also did lose weight then and gained a lot again. Then I lost weight again because of the sudden lack of transportation in my area for a certain period of time I had to walk a lot. Now I am back again in my 20s going strong for 4 months but only lost like 5kgs so I kind of gave up trying to lose weight and I am doing weight training and some cardio these days. I couldn't give food a lot of thought because my mom thought it would affect my growing years to cut down food. Now I don't eat half as much as I eat those days and I am totally fine. I try to include a lot more protein and lesser carbohydrates. I guess it kind of worked out for me. I am 64kg I know it sounds a lot to some people but I have broader shoulders and I have a naturally big body(bone structure wise). So it makes me look lesser weight than I am rn. I am stuck with my skinny fat stage and I 'll try my best to try out your methods.
Hey Coach Viva, I enjoy watching your videos and I was wondering if you could make a video specifically on the following topics: 1.) While in a diet/cutting, should we continue with progressive overload? Simply maintain the weight and not increase weight? Or maintain weight but decrease volume since we'll be eventually fatigued from dieting? 2.) During maintenance, how much do I have to workout/week in order to ensure no muscle loss (assume an age of +40)? 3.) While trying to put on muscle mass, how many sets per body part should I do per week? 8 sets? 10 sets? 12 sets? If it is 12, that implies working out 4x/week correct?
Love this info. And it felt like you spoke to my soul lol- I am already on a training program but could you help me with the calories and nutrition part ? I do not want a workout plan as I am very happy with the current one but I some how cannot nail the calories part. thank you :)
It's your maintenance calories, minus a 10-15% deficit. :) Then track progress each week, to see where to tweak for your particular body, and where're you're at in your journey.
My BMI is 23.8 and my muscle percentage is 60.6% and body fat percentage is 33.1% I have a bit of chubby arms and definitely a bit of a belly, bigger boobs (DD cup), the rest is slim. How can I get my arms and belly in shape? I’m very low in energy but also have shitty sleep…
Thankyou so much for this video but I still have a question i became skinny fat after being on a very restricted diet for almost a year and as a result I got amenorrhea and i became skinny fat now i want to get rid of this skinny fat baby of mine so will i lose weight if i do a diet with amenorrhea and also what kind of diet should i do it wil be very helpful if you answer my questions please
I know I’m not the coach, but you should not diet in a deficit if you’re not getting your periods. I hope you were willing to eat enough to get your periods back. The reproductive system doesn’t operate completely independently. Nourish yourself! Stressing yourself out over your appearance is adding to the problem. Resolve to find more in life than this pursuit for now.
I'm skinny fat. I didn't use to be. I was in great shape before kids and even after both kids i was in good shape. I'm 5'1 and 136 lbs. I would love to get to 115. But i really want to put on muscle like i used to have. I used to put in so much effort. Now its hard with kids and life. I've recently started back bit now i quite sick. It seems like a thing ill het back on it then ill get sick then not get back to it. Ive got to get back to it.
3:35 Correction again: It's supposed to be 0.8 g of protein per KG of body weight. Which amounts to 0.36 g of protein per lbs (pounds) of body weight. Please correct this. Sources easily available with a quick google search.
and if you want to build muscle it's actually up to 1.2 g per KG of body weight. Professional athletes go up to 1.8 - 2.0 g of protein per KG body weight.
The typical muscle building advice is 2.2g per kg of bodyweight. That said, you may not need that much depending on what stage you're at and how your body reacts. As the video says, experimenting with how much protein intake is enough to cause the desired lean mass trends may reveal you need less than the recommended amount - an important thing to know as 2.2g per kg of bodyweight can be a lot and unsustainable to jump to all at once.
Everything in this world revolves around vanity. Imagine if people were not wasting all this time on the way they look what else could they be doing to change society for the better. This is why relationships are temporary and everyone is judged on appearance value. Life is very sad for people nowadays.
i developed this situations many times because gurus like you advocate High carb all day beybe, so endless calories counting and cutting never ever develop body drop weight on high carb in deficit around bmr !!.
Next steps after this video:
1. Want me to coach you? 📣FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek
2. DIY? ▶Body Recomposition Diet & Exercise EXPLAINED (How it ACTUALLY works): ua-cam.com/video/Y4loM8_BYl4/v-deo.html
Please feply me
Reply
I feel so alone because I’m in that skinny fat stage. First time I ever found a video of someone talking about this!
I feel you, Ash. It can be quite confusing and lonely. 🫂
What’s happened this last year? Did you bulk? Take it from this senior citizen, your future self will thank you for every pound of muscle.
This video really resonates. Every time I tell people I want to lose some weight and watch what I eat they're like "wtf you're not fat". And I'm mostly not, I'd look fairly toned if I didn't have this damned pot belly! Can't seem to get rid of the damned thing
I am skinny fat and this is one the most comprehensive and informative videos I’ve seen.
OMG I LOVE THIS. I am a beginner, I guess? and I felt SO gross eating so much protein. I lowered it to hit 100g (.7-/.8 x ideal weight) and I feel soooo much better. More energy and less feeling like there is a heavy brick in my gut when I exercise. MAN I wish I could afford you guys right now!
Glad the video resonated and helped you, A Agarwal! Hope our future videos continue to do so too
Romans 8:38-39
And I am convinced that nothing can ever separate us from God’s love. Neither death nor life, neither angels nor demons, neither our fears for today nor our worries about tomorrow-not even the powers of hell can separate us from God’s love. No power in the sky above or in the earth below-indeed, nothing in all creation will ever be able to separate us from the love of God that is revealed in Christ Jesus our Lord. 💗
Should I Cut or Bulk?
Mistake 1 Making it more complicated than it is
Choose bulk if your BMI is 20 or less and if your bodyfat is greater than 25% for women and 15% for men
Mistake 2 Ignoring Body’s Feedback
Mistake 3 The leaner you get the longer it will be to see changes on the body
I love how you didn't say anything that contradicts your own advice/guidline, unlike many experts on the internet.
Oh my gosh. This makes sooooooo much sense. Thank you!
I gave birth 5 weeks ago and I lost weight quickly without doing anything after giving birth in my 20s but this time I'm 31 and I have lost 8lbs only. I gained 23lbs during my pregnancy so I have 15 to go. My BMI is 23.8 but my body fat % is 35! My lowest body fat % was 18 and my typical % was 23. I can't wrap my head around 35! It seems impossible to do at the moment. At least impossible to do in a healthy way. I have a history of eating disorders and idk how to lose weight in a healthy manner. But that's why I'm here... to learn.
Glad you're here to learn, Alisha! Since it's only been 5 weeks, it may also be worth waiting a bit before testing your body fat again (your doctor should have better recommendations for how long to wait). This is especially true if you're estimating your BF % using body measurements. Hope that helps!
6:11 genius! 🤯💡
Another great video! I haven't seen a video like this anywhere else on UA-cam.
Thank you, Rachael!! So glad we could provide the missing pieces in this video.
the BMI requirements are killing me... Even when I was at my skinniest as a 15 year old working out 6-7 days a week and eating barely anything my BMI was still above 20... I am 27 years old now and what I thought my goal weight was before I would start focusing more on muscle gain and less on cutting was still above 20 at a score of 21.1. Looks like I've still got months if not years of cutting ahead of me before I can start builing muscle...
This is the only time I have ever remotely understood why you need to bulk/cut. Thank you! This also explains why am I still skinny fat after increasing my calories and starting strength training. Probably at first I gained muscle, but I must have gone into the phase where you start gaining more fat than muscle. Plus I definitely didn’t increase my protein intake enough… hopefully it will work now with my new knowledge!
great video! All my questions were answered, keep up the great content!!
Glad to hear that, Rosanna!
I have a question, so i'm doing a diet, and i'm losing fat, but my weight is not getting down. My bmi is 21.9 and my body fat is 15.5%, i don't really know what to do ( i'm stil doing my diet and exercise), can somebody have recommendations?
@CoachViva
You said that if we're experiencing no strength gains, or we see a drop in lean mass while in a calorie surplus, that we should increase protein or calories, or take a deload week. How long should we stick to an increase of protein before we try increasing our calories instead? Should we start with a deload week before increasing protein or calories? Or should we try the other two first?
I am puzzled should i do a diet or i shouldnt or how long should i wait until i can go back to losing fat
hello, actually I can't go to gym due to some personal reasons please can you suggest what exercises can be done at home without equipment or weights? like Tabata? or HIIT. ?
Calisthenics are great. Start with yoga to build strength and stability, and then go into bodyweight exercises from calisthenics and pilates. Plenty of channels online, just choose the easiest ones. If you try and fail, you still did more than the person doing nothing. ❤
I have a question coach viva i actually did an extreme diet for over 6 months almost one year i am now skinny fat and i lost my periods now my periods are irregular but they come every month and i am ammneorheic but i want to change the way look because i am skinny fat but when i do a diet i dont lose weight instead i keep gaining it again so what should i do should i do a diet or should i just eat normal 3 meals with snacks until my periods becomes normal am so confused please guide me i need your help pleaseeee😭😭💗
Keep your periods at top priority now.....if i say it in very clear words....."ONLY THINK OF HOW TO GET THEM BACK FOR NOW" otherwise it can lead to many things.....i have gone through that it and that's why i am trying to help.....for now eat normally and stop excercise......if you continue your metabolism would probably slow down which will instead prevent weight loss.....More so you could have iron deficiency and weak immunity (happened with me :") )
Farmcottage is right. It’s not good at all to lose your period. Protecting procreation is one of THE main processes of life; the body doesn’t shut it down unless many internal systems are stressed. Don’t succumb to sick societal expectations of thinness nor to dysfunctional urges to control the body. Are you sure you’re overfat? You could probably do strength work as long as you eat maintenance or above calories and the recommended.8 grams protein per pound. Slow walking might be ok. What good will a nice body be if you’re eroding your life force?
I’m confused a bit. So I was on a calorie deficit for three months and I lost 12 pounds. However I notice I reached a point where I am losing muscle instead of fat now. I have some stomach fat I can’t get rid of. I would consider myself skinny fat. I weigh 110 now and im a 4’11 23 year old woman .. I just don’t know if I should bulk or eat in a maintenance while I do strength training to fix my skinny fat.
Thank u so much for this I'm just starting out and I've been going through all ur vids and they are gems ❤️
What did you end up doing? You are lucky to start with such a smart system.
@@oolala53 ended up losing about 60ish pounds went from 188lb to 140lb which put me right in the healthy weight range for a 5'6 male lol 😅 been a but rocky lately at keeping up with my workouts simply because I moved from my old apartment which had a gym to my new one which doesn't so it been hard to stay as fit but was definitely worth it to do it changed my life for the better!!
Can you still recomp with maintenance calories? I have no weight to loose 😅 but Im like 22% fat and i want to gain muscle as well while losing fat,I heard that it works but i keep seeing people talking about deficits.
Yes in fact that’s ideal for skinny fat. 250 deficient or bulk maximum imo but maintaince is ideal
I used to have a triple deck stomach when I was like 8 or 9 then I had 2 now I have this stomach bump which is difficult to get rid of. Used to be the centre of attraction for fat jokes. OMG a lot of them were offensive. It took some time to have family support that it's ok being fat when someone outside of my home(mostly relatives) try to bring in my fatness in the conversation in a funny way. My exercising journey actually began when I was 12 but I used to give up after a month or two most of the time and I also did lose weight then and gained a lot again. Then I lost weight again because of the sudden lack of transportation in my area for a certain period of time I had to walk a lot. Now I am back again in my 20s going strong for 4 months but only lost like 5kgs so I kind of gave up trying to lose weight and I am doing weight training and some cardio these days. I couldn't give food a lot of thought because my mom thought it would affect my growing years to cut down food. Now I don't eat half as much as I eat those days and I am totally fine. I try to include a lot more protein and lesser carbohydrates. I guess it kind of worked out for me. I am 64kg I know it sounds a lot to some people but I have broader shoulders and I have a naturally big body(bone structure wise). So it makes me look lesser weight than I am rn. I am stuck with my skinny fat stage and I 'll try my best to try out your methods.
Hey Coach Viva, I enjoy watching your videos and I was wondering if you could make a video specifically on the following topics:
1.) While in a diet/cutting, should we continue with progressive overload? Simply maintain the weight and not increase weight? Or maintain weight but decrease volume since we'll be eventually fatigued from dieting?
2.) During maintenance, how much do I have to workout/week in order to ensure no muscle loss (assume an age of +40)?
3.) While trying to put on muscle mass, how many sets per body part should I do per week? 8 sets? 10 sets? 12 sets? If it is 12, that implies working out 4x/week correct?
Thanks for the suggestions, Arya! I'll put these in my backlog.
Love this info. And it felt like you spoke to my soul lol- I am already on a training program but could you help me with the calories and nutrition part ? I do not want a workout plan as I am very happy with the current one but I some how cannot nail the calories part. thank you :)
It's your maintenance calories, minus a 10-15% deficit. :) Then track progress each week, to see where to tweak for your particular body, and where're you're at in your journey.
I love this channel
And here I am just struggling to avoid going from skinny fat to fat fat 😂
Just remember to keep an eye on your outcome numbers week to week if that's something you're actively working on, Omar!
My BMI is 23.8 and my muscle percentage is 60.6% and body fat percentage is 33.1% I have a bit of chubby arms and definitely a bit of a belly, bigger boobs (DD cup), the rest is slim. How can I get my arms and belly in shape? I’m very low in energy but also have shitty sleep…
Thankyou so much for this video but I still have a question i became skinny fat after being on a very restricted diet for almost a year and as a result I got amenorrhea and i became skinny fat now i want to get rid of this skinny fat baby of mine so will i lose weight if i do a diet with amenorrhea and also what kind of diet should i do it wil be very helpful if you answer my questions please
I know I’m not the coach, but you should not diet in a deficit if you’re not getting your periods. I hope you were willing to eat enough to get your periods back. The reproductive system doesn’t operate completely independently. Nourish yourself! Stressing yourself out over your appearance is adding to the problem. Resolve to find more in life than this pursuit for now.
I'm skinny fat. I didn't use to be. I was in great shape before kids and even after both kids i was in good shape. I'm 5'1 and 136 lbs. I would love to get to 115. But i really want to put on muscle like i used to have. I used to put in so much effort. Now its hard with kids and life. I've recently started back bit now i quite sick. It seems like a thing ill het back on it then ill get sick then not get back to it. Ive got to get back to it.
3:35 Correction again: It's supposed to be 0.8 g of protein per KG of body weight. Which amounts to 0.36 g of protein per lbs (pounds) of body weight. Please correct this. Sources easily available with a quick google search.
and if you want to build muscle it's actually up to 1.2 g per KG of body weight. Professional athletes go up to 1.8 - 2.0 g of protein per KG body weight.
Not the same purpose. That’s the absolute minimum protein.
@@oolala53 yes see my other comment
6:38
How much protein should you take per kg of bodyweight
The typical muscle building advice is 2.2g per kg of bodyweight. That said, you may not need that much depending on what stage you're at and how your body reacts. As the video says, experimenting with how much protein intake is enough to cause the desired lean mass trends may reveal you need less than the recommended amount - an important thing to know as 2.2g per kg of bodyweight can be a lot and unsustainable to jump to all at once.
Honestly, this is so confusing lol 😂
I wish I didn’t even watch this video she confused the hell out of me and demotivated me 😂😂
yess
I would like to hear what you are saing in lower speed
Yes she talks way toooo fast
Just change the playback speed
Meanwhile I'm watching this video at 2x speed lol
I noticed hw her speed is best for me i cant understand when people talk slow
Your program is ridiculously expensive and ridiculous! 😂
Everything in this world revolves around vanity. Imagine if people were not wasting all this time on the way they look what else could they be doing to change society for the better. This is why relationships are temporary and everyone is judged on appearance value. Life is very sad for people nowadays.
i developed this situations many times because gurus like you advocate High carb all day beybe, so endless calories counting and cutting never ever develop body drop weight on high carb in deficit around bmr !!.
Obesity Code? Makes me question the calorie counting strategy.
Please reply me
Why does she pronounce "beginner" so weirdly?
Because she has a beautiful accent.