I think it’s good to do a mix of weights and cardio. Otherwise if it’s the same exercises over and over again, it gets boring and doesn’t burn as many calories from my experience. For strength training, I now use 35 lb dumbbells. For high intensity, I now use a 50 lb kettlebell Tabata style usually. On weekends early in the day, I go for a 10k run about once or twice a week. If I’m short on time, I go for a 5k run. As of now my fastest 10k is 53:04, and my fastest 5k is 22:56. And this is coming from a 34 (35 in September) year old male who is 180 lbs and 5’8” 😊 P.S. I am also low carb as well 😊 but I use carbs before and after a workout to replenish muscle and provide glycogen to them
A mix of cardio and strength is key and you should include a diversity of movements and use different forms of progression over the week. But I focus on strength because too often we turn every workout into a cardio session to try to burn more calories instead of focusing on building muscle which honestly helps keep our metabolism healthy and allows us to even burn more calories at rest. Not to mention, focusing on strength work can help us avoid muscle loss while losing fat :-)
I definitely have trouble with adding protein. I am trying to find small ways to increase protein intake and being kinder to myself on the days I don't do my best. I am stronger, if not thinner and I am learning to be happy with that. Eating less has never helped, finally trying a new path😊. (Edit atrocious spelling)
Here are some more tips to help you increase that protein and fuel that training to see that body recomp! redefiningstrength.com/the-best-way-to-use-protein-to-build-muscle-or-lose-fat-7-tips?sl=yc
My problem is I’ll drink 12 beers on a weekend and when my diet crashes 😉 I crash it like a wrecking ball. I’m weak and now it summer time, suns out buns out sitting by the pool.
Drink alcohol free beer, without added sugar or flavors. The sugar and alcohol is what makes you gain weight and get bloated. For summer foods, go for salads and BBQ that is real fresh meat, not the processed weird stuff. Maybe have some mashed potatoes and pasta for the carbs or some bread, just don't over indulge.
I think many of us can get an all or nothing attitude. And feel like even just one thing "ruined" the day. But I also think this comes from the feeling that we have to be perfect with things over embracing balance. We too often turn to restriction. Even just starting by saying "I'll only have 10" and not feeling bad about it may be the shift you need to break the pattern. Small changes add up!
I have some clients that do drink coffee daily but I would never use that for fat loss. Caffeine, while it may have metabolic benefits to start, is something you adapt to.
Hey Steph! I've seen you comment this multiple times...have you even started just tracking what you're currently doing? Have you gotten a program to give you clear direction based on where you're at? I know it is hard to make a change, but if we don't get a set plan in place to test, we can't know what will work for us and we're just throwing spaghetti at a wall hoping something sticks. Here to help but I highly recommend you lay out a plan. Implement it for a few weeks and see your results then make one small tweak.
@redefiningstrengthOC yea I track macros and maintain my weight, I eat my bodyweight in protein. But I don't know how to set carbs and fats or calories to body recomp. Other people seem to eat more fat than carbs and idk why. I'm not sure why I lift, do crossfit 2x a week, and eat at maintainance and can't see more muscle build yet
I just want to break up with the scale completely and forever. I get so frustrated. I’ve been using a body composition scale but I no longer trust it. There’s 2 settings. One for normal and one for athlete. On normal body fat is 32/33% and on athlete it’s 22%. Somehow I don’t think it’s actually measuring my body fat and other stuff.
Even those scales that measure body fat aren't accurate as they are impacted by hydration. It's why I do love tracking measurements, how clothing fits and pictures just remembering that results take time and we have to watch trends over months not just daily or weekly.
I disagree. Many of the "lean people," myself included, do focus on lifting and sometimes even exclusively so as lifting can be metabolic and does work your cardiovascular system as well. And honestly, cardio can be helpful but so often misused especially when clients are under fueling.
Thank you, this is what I needed to hear. I personally find really difficult to achieve more than 1.6g/kg of protein daily (being on a vegan diet). It would be interesting if you suggest vegan protein Examples like you did for tuna/ chicken… :) thank you for what you do
![[UA] Eternal Fire проти NAVI | EPL Season 20 Malta](http://i.ytimg.com/vi/chvlsDygrZM/mqdefault.jpg)
I think it’s good to do a mix of weights and cardio. Otherwise if it’s the same exercises over and over again, it gets boring and doesn’t burn as many calories from my experience. For strength training, I now use 35 lb dumbbells. For high intensity, I now use a 50 lb kettlebell Tabata style usually. On weekends early in the day, I go for a 10k run about once or twice a week. If I’m short on time, I go for a 5k run. As of now my fastest 10k is 53:04, and my fastest 5k is 22:56. And this is coming from a 34 (35 in September) year old male who is 180 lbs and 5’8” 😊
P.S. I am also low carb as well 😊 but I use carbs before and after a workout to replenish muscle and provide glycogen to them
A mix of cardio and strength is key and you should include a diversity of movements and use different forms of progression over the week. But I focus on strength because too often we turn every workout into a cardio session to try to burn more calories instead of focusing on building muscle which honestly helps keep our metabolism healthy and allows us to even burn more calories at rest. Not to mention, focusing on strength work can help us avoid muscle loss while losing fat :-)
Good advice here! Thank you! 😊
With years of experience I can say Nutrition and diet is the queen.. u cannot fuck it up..
I mix it up too with walking, weightlifting, yoga, tai chi and more.
I definitely have trouble with adding protein. I am trying to find small ways to increase protein intake and being kinder to myself on the days I don't do my best. I am stronger, if not thinner and I am learning to be happy with that.
Eating less has never helped, finally trying a new path😊. (Edit atrocious spelling)
Here are some more tips to help you increase that protein and fuel that training to see that body recomp! redefiningstrength.com/the-best-way-to-use-protein-to-build-muscle-or-lose-fat-7-tips?sl=yc
I’m I’m following some of her tips to increase protein right now too.
My problem is I’ll drink 12 beers on a weekend and when my diet crashes 😉 I crash it like a wrecking ball. I’m weak and now it summer time, suns out buns out sitting by the pool.
Drink alcohol free beer, without added sugar or flavors. The sugar and alcohol is what makes you gain weight and get bloated. For summer foods, go for salads and BBQ that is real fresh meat, not the processed weird stuff. Maybe have some mashed potatoes and pasta for the carbs or some bread, just don't over indulge.
My husband did the same. He stopped drinking 8 years ago and dropped weight without doing anything else. Said he has never felt better and is 68.
I think many of us can get an all or nothing attitude. And feel like even just one thing "ruined" the day. But I also think this comes from the feeling that we have to be perfect with things over embracing balance. We too often turn to restriction. Even just starting by saying "I'll only have 10" and not feeling bad about it may be the shift you need to break the pattern. Small changes add up!
Yeah my problem is gin. I have a gin and tonic every night after work it’s like a reward, but it’s hard to give up.
I lost 80 pounds and plateaued, slowly gaining the way back.
If you see that trend backward, a tweak to those habits can be key! What's one small change you can make today?
@@redefiningstrengthOCI’m drinking lemon water first thing in the morning.
Coffe every day?
I have some clients that do drink coffee daily but I would never use that for fat loss. Caffeine, while it may have metabolic benefits to start, is something you adapt to.
TY✌🏻🫶🏻
Funny video but serius cuestión .
Glad the video helped!
Its my calorie amount that i cant figure out. Macro split etc 😢 why is higher fat lower carb better? I dont get that
Hey Steph! I've seen you comment this multiple times...have you even started just tracking what you're currently doing? Have you gotten a program to give you clear direction based on where you're at? I know it is hard to make a change, but if we don't get a set plan in place to test, we can't know what will work for us and we're just throwing spaghetti at a wall hoping something sticks. Here to help but I highly recommend you lay out a plan. Implement it for a few weeks and see your results then make one small tweak.
@redefiningstrengthOC yea I track macros and maintain my weight, I eat my bodyweight in protein. But I don't know how to set carbs and fats or calories to body recomp. Other people seem to eat more fat than carbs and idk why. I'm not sure why I lift, do crossfit 2x a week, and eat at maintainance and can't see more muscle build yet
I just want to break up with the scale completely and forever. I get so frustrated. I’ve been using a body composition scale but I no longer trust it. There’s 2 settings. One for normal and one for athlete. On normal body fat is 32/33% and on athlete it’s 22%. Somehow I don’t think it’s actually measuring my body fat and other stuff.
Even those scales that measure body fat aren't accurate as they are impacted by hydration. It's why I do love tracking measurements, how clothing fits and pictures just remembering that results take time and we have to watch trends over months not just daily or weekly.
@@redefiningstrengthOC my issue with measuring is, I don’t think I measure in the same area each time so I have trust issues there too!
@angelwings1 thats exactly what i think! How do you know youre in the same place? 🫣
Right? I lost nearly 20 pounds of fat fast off a strict diet and exercise program. Then I got burned out and gained it all back fast.
Creating those sustainable habits and true lifestyle changes is key! Hope you've started back with those little swaps and 1% improvements!
@@redefiningstrengthOC Yes ma'am! I'm working on it. Your videos help a lot.
I feel like if i do less cardio ill gain weight 😢. Seems like all the lean people dont only do lifts
I disagree. Many of the "lean people," myself included, do focus on lifting and sometimes even exclusively so as lifting can be metabolic and does work your cardiovascular system as well. And honestly, cardio can be helpful but so often misused especially when clients are under fueling.
Thank you, this is what I needed to hear. I personally find really difficult to achieve more than 1.6g/kg of protein daily (being on a vegan diet). It would be interesting if you suggest vegan protein Examples like you did for tuna/ chicken… :) thank you for what you do
Here's some ideas - ua-cam.com/users/shortsuI8Yxz3UNKY
Fava bean tofu is 30g of protein per cup... it's the bomb 🎉