I'm menopausal and approve this message 👍😁 I've been following your advice to try and get past my current plateau. The only thing I'm slacking on recently is regular sprint training... I was trying to do a cardio/sprint workout every week, but it's when it's oppressively hot out I can't seem to summon the motivation. Still, I'm making progress and getting stronger and more defined just being consistent with dumbbell resistance workouts, regular daily walks, and eating lots of protein. Prioritizing proteins seems to help my recovery so I can easily do five 30-minute weight workouts per week (2 upper, 2 lower, 1 full body) and still have lots of energy for other areas of life (walking, housework, etc.). I don't weigh myself because for me my goal isn't a certain weight, but to build muscle mass and *maybe" lose some fat along the way. I do occasionally measure my waist to make sure I'm not gaining fat.
I passed that HUMP, Cori! My weight went up 1.5 lbs when I started incorporating more strength training into my workouts a month ago. That weight is now gone, and I am back on track! I have already lost 1.7 lbs on top of 1.5 lbs that I initially gained from doing more resistance training. Thank you so much for your inspiration! ❤
Really needed to hear the section about not eating enough today, you're absolutely right that trying to lower calories more to lose weight quicker just isn't the way. I've had to skip some of my workouts lately as I just felt too tired. Definitely glad I saw this, I need that reminder :D thank you very much
I am having so much trouble with this exact thing! I am going to be 70 in September and watching macros protein and all the things! The body fat just doesn’t want to come off. I am building muscle but I feel like I have this layer over myself that won’t budge!
KEEP GOING. I know it is frustrating but focus on those daily habits and truly assess your consistency with those habits. And find ways to measure progress in the gym and even track measurement changes to adjust and adapt. It is a slow process often and the more we stay consistent, the more results snowball! We can't out exercise or out diet time!
@@redefiningstrengthOC thank you so much! I appreciate your advice! I began tracking and journaling my days and I am learning so much about myself. I am definitely going to not be afraid to lift heavier. I really enjoyed your video.
*_I cannot tell you how much I love your informative videos!_* I messed up my metabolism by doing too many water fasts, working out while not eating enough (under 500-1,000 calories) for months. I dumbbells at home, so refused to eat before working out, but oftern I was so fatigued after working out I'd often end up just not eating, or having something quick, like a banana. I was diagnosed with Stage 2 lipedema which induces fatigue and also inhibits fat loss, so I thought it was just my body being weak. I found your channel a few weeks ago when I plateaued (60kg). Thanks to your tips, I finally feel better mentally and physically. I stopped weighing myself everyday. I've been focusing on strength and increasing my protein intake and sleep. I weigh exactly the same as my plateau when I found your channel (5'4" & 132lbs); but I'm no longer guilting myself and not eating, if I don't see the scale move. I've been measuring myself instead, and I have been losing circumference and finally looking less "soft." I know I still have a long way to go, but now I'm not miserable while losing fat and actually retaining muscle! Thank you so much for all you do, Cori! I deeply appreciate you! 🏋️♀️💖✨
I'm so happy the videos are helping! Love that you're seeking to learn and meet yourself where you are at to move forward! You've crushed embracing some hard and uncomfortable changes. Keep it up!
Wow thank you for this right NOW! There is so much confusing information out there for middle aged women. I love your focus on not cutting out whole macro groups and the critical need for recovery, lifting heavy, and not fearing the dreaded cortisol stress weight gain as a result. And thanks for the adorable pup clip at the end!
I'm so glad it helped! I think there is so much "demonization" of things it is overwhelming. When really it is always going back to those basics and striking our balance. Even embracing the nuance in things...because most things have upsides and downsides - they aren't just good or bad! And Kiwi and Sushi are always the stars at the end!
I know I’ve said this before but I will say it again, you continue to emphasize the importance of protein, plus that we need all of the macros and micronutrients. I enjoy watching your videos because they are what I tell my clients, I’m a holistic nutritionist. I also personally know and see the benefits of lifting weights at 62, I started when I was 45 and I will continue for the rest of my life. I also do little things to challenge my balance, I do need to add some intensity intervals again though.
Aw shucks thanks! Years of consistency and constantly learning to tweak and improve through the ups and downs. You are a beautiful beastette too and I know you'll continue to rock those results!
You're one of a few ladies who have this realistic information. Much of what's out there is for males or young women. Please keep passing on your knowledge. It would be awesome to see what you eat in a week to give us ideas.
So glad the videos help! Just remember each of us may be using different macros because we are at different stages. So what I eat now may not be relevant to the macros you need to see results at your current phase. But I do have some videos and tips if you are looking to adjust your macros based on your needs and goals. Here's a beginner's guide to macros if this helps too! redefiningstrength.com/the-beginners-guide-to-macros?sl=yc
Depends on what is causing your bloat. Breaking down meals (too great a load of a specific macro or just too large a meal in general), changes in sodium and hydration, addressing food intolerances...all these things can impact bloat!
Hi Cori, thnx for you videos, they are really helpfull! A question; from what fatpercentage does a woman start to see visual abbs? Have a nice week, all the best and lots of love💜
Honestly it depends on where you carry your weight. I have clients at 15% who don't have visible abs and those at 20 that do. It's why honestly I never talk body fat percentage and have clients focus on progress pictures and measurements to show the changes THEY personally need over getting caught up on a number.
Thank you for another amazing video! How do we know exactly which recovery is right for a given workout? For instance, I just did a 40-minute full body HIIT class with heavy weights - does that mean I should do nothing tomorrow? A little cardio?
Honestly tracking over the weeks is key to see performance improvements. If you're feeling strong and seeing your workouts improve, that's great. And recovery isn't just time off from training, it's how you fuel and sleep. If you're constantly feeling more depleted and tired, you may need to adjust your recovery. But you don't need to not train at all. It can be varying intensity or working other muscle groups to rest the areas that were worked.
Hey Cori I have a question. What are your thoughts on lipo capitation/lipo laser & I-Lipo consistency is a key but assuming you have your diet nutrition and check and you exercise as often as possible, etc. all these things what are your thoughts/opinions on? on lipo capitation/lipo laser & I-Lipo ?
As i train myself …..i fail because i have fibromyalgie…..at every 3 month …i fell completly sick with pain in my boddy to every .muscle I have to rebeging verry soft …i take different vitamin …calcium magnesium ,omega3,electrolites,complexeB….. Do you have suggestion ….it as been 25 years i have this and ….i do not stop train me …i play pickle ball 3time a week and try to make light weight 1or 2time a week …..i need suggestion please.
Have you tracked your macros and even assessed food intolerances? That is often key over even jumping to micros first. And then doing the prehab work to be able to slowly increase training intensity. And it sounds like focusing more on lifting may also help but you have to build up slowly. Have you considered working with someone to assess and even help you tweak?
Love how she jumps out of bed and lifts super heavy immediately 😂😂. Probably not heavy for her but def heavy for me 😅. I have continued the routine I had in PT following a partial lateral menisectomy and chondral repair on my right knee. It still doesn't feel normal but just continuing that weight lifting has changed my body so much. Weight hasn't budged but I don't focus on that. I'm hoping as I strengthen my leg and my knee support, that I can incorporate more moves and work on my macros. Thank you for your videos, they've helped so much ❤❤
Working on your macros NOW is a great way to help yourself recover and see body recomp changes as you continue to build in your workouts. And thanks, although I prefer to use a proper warm up after jumping out of bed usually before I lift 😝
I've been hearing that a lot lately the "cutting the carbs out when you're in menopause" thing I hear it coming from the low carb keto carnivore camps , personally I don't want to do that! I'm tired of being afraid of carbs I don't want to do it anymore ! it messed up my body and my health back when I cut crabs! How are carbs bad for you when you're in menopause? And I'm talking whole foods real food carbs not processed stuff,, whole foods carbs also have vitamins minerals fiber electrolytes potassium things that our body needs! So when we're in menopause does that mean we no longer need vitamins minerals electrolytes potassium in fiber????
Getting someone to build you a workout progression to start can be key! We can use that guidance to learn what we need while saving time as the work is done for us. But here are some beginner tips - redefiningstrength.com/fhp-s2e19-starting-back-avoid-these-4-common-training-mistakes?sl=yc
i’m so obsessed with my abs, is it possible the two lower ones never show? i feel like i just have a four pack. i’m really lean atm and i still don’t see that definition however right below it, like in the pubic zone it’s very lean, idk what’s wrong 😩
Honestly we do each have different builds which contribute to different aesthetics. But often it could be even development of those muscles you need to address or even keeping consistent with those macros. Sharing this in case it helps too - redefiningstrength.com/why-93-of-women-never-lose-belly-fat?sl=yc
I really want to get those muscles, but I have glaucoma and cannot lift heavy weights, cannot do HIT training, and cannot do exercises when my head is lower than my heart. I'm struggling to find anybody who is in shape but with glaucoma and can teach how to achieve that. I'm losing hope 😕
Of course but women make the mistake of avoiding certain foods and exercises due to myths regarding our hormones. We have a rough ride that men don’t have to contend with but the overall points she makes are for both sexes
Most of this is spot on. All applies to men also. Where I disagree: if you are in a cut/deficit, make it deep and get it over with. That allows you to spend far more time in the maintenance and bulk phase. 100-200 calories a day below maintenance in a diet/cut doesn’t make a lot of sense to me.
Deep cuts equal faster weight loss. Faster weight loss equals more muscle loss. That doesn't make sense to me. Losing the weight slowly is always the most healthy and better to preserve muscle, lose fat.
@@michelleroo8828and avoids the yo yo weight gain/loss many people struggle with. My husband goes into huge deficit, weight falls off, then it’s back again just as quick once he eats “normally” . This has lead to poor self esteem and depression. I wish he’d grasp the concept of slower pace
@@michelleroo8828Muscle memory is a real thing. Any muscle lost will come right back. Bottom line is a deeper cut allows more overall in the bulking phase, it’s just math.
Love that you've found what works for you. And while I do think mini cuts can be used strategically, there has to already be that maintenance level there. Trying to rush fat loss, especially as we get older, doesn't work the way it did when we were younger. Especially for women in perimenopause or menopause. Hormone levels aren't the same and retaining lean muscle as we get older becomes harder. So the simple fact is...muscle doesn't "bounce back" as quickly as it once did. Better to find sustainable habits that create lasting changes. Then once you have, sure maybe you use those mini cuts help as little short term boost done very strategically with even short term bulks. We are NEVER standing still even while "maintaining." But again...balance is different for each of us. If that works for you, great!
The brain burns 70% of the fat in the human body. Muscles of a professional athletes burn 30%. That is when they're on a diet being very careful of what they eat. So in order to burn fat you can sit on a comfortable chair and let your brain burn all of your fat. The only thing you have to do is not put back in your body the fat your brain burns. St in a chair and eat vegetables and meat for a month, i guarantee you will lose major amounts of fat. It is that simple. Of course if you also exercise, this will dramatically increase your good health and improve your life quantity. Do not practice exercising as a tool to burn fat. You will be disappointed. Your brain burns more than enough fat. Again, all you have to do is do not eat sweets, carbs, or drink alcohol.
Spot on video, love your informative videos Cori. They always remind me of the key things to do in order to gain muscle & lose fat. It's true it doesn't happen overnight but it works over time. 💪🫶
