In summary: (1) Decide what sort of physique you're aiming for To build muscle and reduce fat: (2) Scheduled, pre-planned, resistance training, with good form, adequate rest, and progressive overload to build muscle (increase training stimulus over time). Aim to hit each muscle 2x per week. Stick to basic exercises, be consistent, and start your workout with the most energy-intensive exercise (3) Eat healthily. Avoid processed foods; seek colourful ones. Remain mindful of why this matters (to fuel a long and fulfilling life). Prioritise protein intake to optimise muscle-building: if you're quite lean, aim for 1g protein/lb of body mass per day; less is necessary for people with higher body fat %. In practice, it can be simpler to aim for 30-40g per meal. Don't fear fats: they won't singlehandedly make you fat, and serve important physiological functions. Favour complex over simple carbs (4) If you start with a higher body fat %, muscle growth may be less immediately visible. To lose fat, eat in a calorie deficit. To reduce daily calorie intake it could help to (i) maintain comfortable daily eating patters but generate a deficit with cardio, and/or (ii) cut down on ingoing carbs (5) Other important things: get enough sleep to maintain energy levels and facilitate muscle synthesis, and take rest days. Persist! Delayed gratification is a rewarding challenge. Focus on your own goals over external beauty standards
plus to the 4., to lose fat you can eat the same amount but exercise more intense - meaning -> you have to burn more calories than you eat so you can be a calorie deficit in this way too (and not only with eating less)
You are the reason I ditched one-off RU-vid workouts and over doing the cardio. I started appreciating whole foods and lifting weights. Slowly but surely, my opinions on my body have changed and I appreciate now what it can achieve. Thank you Angel❤️
Is it bad to have a basic workout routine (leg day -Monday, upper body -Tuesday etc) but switch up the workouts every time? I just do a different RU-vid workout that aligns with the muscle groups for that day but each workout video is always 30 minutes…
@@harperk1111there is no need to switch up workouts each muscle group day. If you do the same set of exercises for each muscle group but do more sets or heavier weights over time then you should see some good results.
@tessacheatwood6588 nooo. You do not switch up the work out everytime 🤦🏼♀️ You need to do the same thing almost everytime and have a proper split. Not just upper body and do wtv you will never see proper results. Just an example; Monday do back and triceps Tuesday biceps and abs Wednesday glutes and hammies Thursday full body Friday quads and glutes
“Tomorrow comes disguised as today.” Ahhh thank you, Sophie! Finally made a step forward and subscribed to my local gym. Gonna do my first gym workout after moving to London and watching this before going is really a breather! Thank you for all that you do! Lots of love 🤍
That last bit is so important - It’s hard to remember that it takes a very long time (a few months to even a few years depending on the specific goals) to get to where you want to be, but once that time comes you suddenly realize you’ve finally reached your goal, which is why it’s major key to be consistent even if it feels like your progress is stuck
remember this! For most people it has taken them years to get into horrible shape. It is much quicker getting into shape then it has taken to get out of shape. Within 90 days one can expect amazing results. Not necessarily their dream body but certainly a positive start.
Hands down the BEST video on the topic I have ever watched. No BS, superbly explained, simple, sustainable, full of information that is easy to digest and advice that actually works. I especially loved what you said about both delayed gratification and not adhering to society's standard of beauty. Stellar job!
I think you solved something for me. I worked out 5 days a week for a complete year - lifted heavy, majorly hard regime but did it without fail - didn't miss a single day. I was so unhappy with the "after" photo - felt I should've looked different after a year - but you've hit the nail on the head - at that point I should've gotten strict with my diet to see those results. So I'm starting again - I'm going to compare myself from now, to one year from now to 2 years from now. LOVE your channel and so happy I found it!
I lift weights I lift heavy too, but I do not track protein or calories or fat (macros) doing that made me so overly obsessed with food and it became toxic. I hope someone can relate to this bc I feel so alone! But ever since I stopped tracking overall In general I’m happier I eat healthy and unhealthy sometimes and I’m happy! Tracking made me feel absolutely insane
I don’t track either❤️ But I am grateful for the knowledge it got me as I now am aware of what I am actually eating in terms of macros. I can use that to make healthy choices & that works perfect for me! But the actual tracking process was too intense after a while for me personally
@@GAINSBYBRAINS yes same!!!💜❤️🔥 I first started going to the gym, but what year and six months ago. I went because I wanted to get bigger, glutes, bigger, arms, and bigger legs, overall, which meant I needed to eat a surplus, I tried for a year to eat in a surplus, and it became so toxic and so overwhelming for me to the point where I was puking up food because I would force it down my throat just a hit my protein goal for the day….. so I can become “sim thick” bc that’s what everyone around me was telling me to do. My friends would always tell me that lifting heavy weights and eating a lot of food will give me a better body because I will be more of that slim thick physique, so I just started doing that. For the longest time! I’ve always been one to listen to people and honestly I feel like that’s just not a good idea… now I’m not tracking anything and I’m just working out to just work out and move my body and stay healthy. I don’t want to bulk and I don’t want to lose weight I’m just doing whatever.
You need to do what makes you happy! After a while you realise naturally if you reach roughly your protein (like if you have often breakfast with oat, lunch with chicken, snack protein shake, dinner with an other source of protein = you reached it!)
@@anaisgrigri1345 thank you sm! I think what’s best for me is to never track food ever again and just eat until I’m full. (Which Ik I won’t be hitting my protein goal if I don’t force myself to eat and track)…. But that’s okay, I’m going to do Pilates 2/3 days a week and go to the gym 2/3 days a week instead of crazy heavy lifting 5 days a week and eating 130 grams of protein a day forcing food down my throat just so I can be “slim thick” and get bigger glutes
In my believe, if you work out for long term health instead of having your main focus on achieving a specific body type. You will achieve so much more. I feel like people tend to quit because they don’t see the body results at a certain time. Don’t focus on that. Make it a lifestyle and do it more for your well being. You will be happier and healthier in the long run. In my 6 years of training this is what I learned. Before you know it, you will look a lot better with time. Make it a lifestyle not a temporary fix.
I really appreciate that you included body positive explanations. I hear so much hate phobic and stressful narratives around fitness and I love that you portray lifting weights and sculpting your body into a more conventionally attractive body as an option, not as the ultimate beauty standard everyone has to adhere to.
Na, She's just selling it in the best way she can without people crying over the most basic statement which is "if you're fat or really skinny you're unhealthy". Instead it's covered by nice words so people like you don't get upset over them.
Been loving your Elevate guide!!!! My mindset of 2023 has been - this is a journey not a race, enjoy every moment as you change mentally & physically. xx
Excellent video, she says it as it is, no BS at all. I have been on this journey since November 14th of last year and I was at 77.5 kilos at my heaviest when I hit rock bottom, felt awful, disgusting and everything else horrible that I can think of. Today I am at 61 kilos, worked really hard on restricting and containing my diet, after having lost 10 kgs I started working out with weights and hiit, I give my body enough rest periods as well and have kept it consistent, it has certainly paid off. Your video affirms everything I have been doing. Thank you ever so much.
I love how you focus not just on physical fitness, but also on mental well-being. Your holistic approach is refreshing and much-needed. Thank you for promoting overall health and wellness! 🌻✨
Sophie, you have inspired and helped me so much along my fitness journey. Thank you for leading by example - showing what it looks like to push yourself to be your best self; to love yourself; and to be true to yourself. I have endless gratitude for you. Wishing you blessings.
You’re the first person on RU-vid who told everything how it is. I’ve been trying to gain some muscle for 3 years now and still haven’t, I mean I can see some differences but it’s not enough for me. Thank you so much for sharing ❤
Ur building doing weights and stripping it all back off with cardio so you won't gain as quickly muscle mass sweet also if Ur training and only eating 3 meals a day you won't gain either as your burning off everything you eat to gain substantial muscle you need to eat smaller more often my partner eats every two hours I eat every two to three hours cut down on cardio and u will see massive gains xx
I realized after I got off of hormonal birth control I was finally able to see muscle definition doing the same things I was doing before. Some research says hormonal birth control can affect muscle growth and body holds on to more fat.
Great video summarizing what we can do to achieve our dream bod. The way you explain it in a non-emotional way where we aren’t attached to the certain result, but instead the beauty of the journey is amazing. Thanks for making this video!
10 out of 10 informative exercise video. You broke it ALL down with no fluff and wow, with all the noise out here you made the whole exercise conundrum easy to digest, understand and implement. Thank you for your time in doing this! It’ll help me so much.
This is such an amazing message. I have always struggled with balance and body dysmorphia when I get into fitness again. It's easy to think I'm not seeing results let me just work myself and starve my body into that "look". I love this video so much. gonna watch it anytime I get unbalanced again
I subscribed as soon as I heard “I want to build a community” idc if you said the sky was green after that lolll most important thing to me with ~any~ creator is caring more ab a community than they do the follows. Love to see it!!
the ‘’Transparency’’ part of the video just won you a subscriber Keep up the good work and keep your honesty even when you will have millions of subscribers
11:11 Adding on to what you were saying, I've found that a more accurate protein rule is 1g of protein per LEAN pound of body mass. This is especially helpful for women who naturally have higher body fat percentages than men. The 1g per pound works great for body builders who are already sub 10%, but the average lifter doesn't quite need that much.
Everybody forgets to mention the LEAN part. I mean, why would somebody who is 100 lb overweight need 100g extra protein? It makes zero sense. Why do influencers keep forgetting to mention this important nuance
@@MadisonWestfield Simplest way I'd recommend is to get a bioimpedance scale (body fat scale), use it regularly maybe every morning and night for a couple weeks (since the bf% number will change based on hydration) then take an average of your results. Every method of measurement will have a margin of error, but this will likely get you within a few percentage points of your true body composition.
Paul Revelia (you can find him here on YT) recommends to consume your healthy goal weight as the number of grams of protein that you should eat for a healthy weight loss, let's say your goal weight as 5'4 female is 130lbs, then you eat 130 grams of protein 🤷🏻♀️ If you really, really, want to learn how many calories, macros you need to lose fat and maintain, build muscle, you have to make a little research, I strongly recommend his channel, I learned how to do it using one of Sophie's guide 3 years ago but you have to take your time to read it, understand it, and do some math. Paul makes it easier though.
Wow you are the first person I have found who combines all of these amazing and important details as well as hormone, gut and brain health. Thank you! So excited to watch more of your content.
I can sit and watch you talk all day , but then I’m not getting any work done . You are totally my inspiration for getting into the gym . Thanks again Sophie for a beautiful video . Please don’t keep us waiting too long for the next . ❤ . Norm xx .
Wow. I really respect the honesty, right off the bat about monetization. I don't blame anyone for wanting to make a living for their content, but most people aren't transparent. Very refreshing.
Very honest and clear video. Thanks for sharing such a qualitative content. You definitely figured out everything: telling the truth and people will trust you. I already did 2 of your guides and lots of youtube workouts and I got very good results with a toned body as you said but not bodybuilded. Overloading and consistency are Key. Really look forward to getting your app. Thanks Sophie ❤
this video was so calming, gentle, concise, informative and simple. it's probably one of the best fitness videos I've seen in my life, this is what i needed. thank you.
I looove the design of the bit of your home we can see! Lots of people go for energetic white, but i feel like black is such a calming comfy color. Most of my furniture is black too 😊
I KNOW this isn’t the point of the video… but your aesthetic is KING. So *chef’s kiss* modern and classy. Thank you for your honesty and authenticity. 🙏🏻
I just discovered your account and Im so grateful!!! I love your honesty and content! I was needing motivation to get back into the gym and Im so happy I found you!!! My new fav fittness account!!! Thank you for keeping it so real!!!❤️
Ok I’m distracted by your kitchen! I LOVE IT… I love the dark.. normally everyone has white cabinets with white marble countertops or marble looking quartz countertops. You rarely see dark and modern 😍😍😍
We love you for the fact that you are being real and realist always❤❤ I can’t wait for you to reach 1 million, you really deserve it for helping all of us out🔥
I love your content and the way that you show up!! When so many marketing schemes / brand set out to hype us up I am all about sharing real grounded info and I can tell you do that too. It's amazing to see!!
So happy so see someone like you having a following. You the example I been looking for. Someone who is teaching girls how to be body positive, changing our body's the right way (w out cutting corners by drugs/injections/plastic surgery). Great message and chanel. Beautiful Natural woman!
I stopped really following influencers to the T but I started trying different workouts and diets and paid attention to my body's response. I feel better with my fitness jourey now than before.mentally I am well too.
Thank you for your videos ❤It's bringing more meaning to my days and giving me hope for my future. Please keep doing what you do queen, I love your morning routine videos 😘
Great video. Simple and straightforward! I am working on building my dream physique and have worked on all of this. I have it all down except the calorie deficit, that’s my last battle. 🤪 Training, Diet, and Sleep are all going great and I’m building a ton of muscle. Nice channel!
Whole foods nutrition, prioritizing protein and fats for hormonal health. Eating less than caloric maintenance. Sleep to recover and to stay satiated. Reach my full potential by putting the best fuel in the race car that is my body, not frying oil.
This was a very well put together video. Love the organization you put everything in as well as how simple you made it for beginners. Always love your videos
Sophie, truly a marvelous video I enjoyed the helpful tips. you taking the time to set the record straight on fitness, there is so much hype and confusion on what a person looks like, but you kept it simple and to the point. thank- you. my journey started being at 400lbs, in a powerchair or using a walker. when the doctor looked at me he mentioned that if I did not change I would not be around to see another 6 months, I would be pushing up daisies from under the ground, and I would not find you or your program. Now I am 325 not using a power chair i use a walker for going on long walks carrying water or going to grocery stores close by. I go to the gym 4-5 xs daily I am working to get my dad bod back.
Good advice! Thank you for the info! I’ve been working with a nutrition coach and she has been advising me the same. Progressively seeing results now and I’m so happy because it’s sustainable 🎉
Such solid advice 👏👏 thank you Sophie ❤ I use to like making my workouts complicated because I felt like I was making up for lost time.. but you have helped me realize a better and healthier approach to fitness 🎉
This is a great vid. Not just for women, but for people just starting off on the road to fitness. I've been doing this since 2013, and what I've learned throughout that time is that people you meet, give a wealth of great tips. One of the wisest words of wisdom that stuck with me is...dieting is 70% of weight loss. 30% is workout. But all of it is 100% determination. Don't give up and you'll get there.
You seem genuine so I’m gonna be vulnerable with you. I had my second miscarriage last week. I know I should allow my body to rest and maybe my emotions are speaking but I feel like such a failure right now. I’ve allowed my body to go to crap and now that I’m thinking it might not be a possibility to get pregnant, I want to get back to a place where I feel good in my body. I know my hormones are probably all out of whack AND I’m older (41 yrs) so I know it will take some time. I have absolutely no idea where to start. Help! Where do I need to start all things considered. Thank you in advance 💛
Great video. Could you add that people should simply start by building the habit of working out / proving to themselves they can work out consistently before making things more complicated? They do this by doing the simplest thing (like maybe going for a short run), until they have proof they can stick with it. Ie. Create an average. Once you can do 2-times per week for a few months, upgrade. Long term sustainability stuff. This is contrary to jumping into the gym - macros, workouts, 7 days per week, etc etc.
wow, that was so so so helpful!!! I love it :) I've been working really hard in the gym for 6 months, doing mostly all of what you've described...can't wait for summer! :)
I absolutely love this video!!! It’s been so overwhelming with all of the contradicting information out there! And you were transparent and realistic! Thank you 🙏 ❤ I’m someone that has been athletic my entire life and my metabolism is so freaking fast that I actually have problem gaining! I can eat whatever I want and I’m still skinny… and I don’t like skinny lol I love muscle definition, I love popping booty and feeling strong! In a feminine way of course, but you get my point 😅 And I would totally sign up for your fitness app when that time comes 👌🏼💪🏽🙌🏽
My metabolism is so fast too! I do love eating though so lifting weights increases my appetite so I can eat more, which is great in a way. 😂I love eating.
Such a great, honest and informative video. Wow, ive stumbeled yesterday into your videos and i really like them! Thank you for the high quality and honesty :).
I really love you videos and your aesthetic. :))Would love to see more vlogs again when you find the time for it! Bc I know you also have the follow along channel
You inspired me to start lifting weights and wow almost 7 months I'm working on my glutes and what a different keep doing you and post more videos ❤ plz
Thank you so much for this video! So well explain and as you say, it’s not easy but it’s simple. I’ve only just started my gym journey two months ago, and it has already helped me feel much happier and stronger. Can’t wait to apply this new knowledge! xx
You inspired me to join a gym last month! I am so excited (and in so much pain, lol). I'm following all the tips you've given! Thank you so much! The only difficulties I'm having are regarding how much weight to lift (as in the heaviest I am able to, even if I can do less reps, or a lighter one which I am able to do more reps with) and whether to do cardio or not, since I am thin and trying to gain more muscle and am scared of losing muscle by doing cardio...
I would suggest doing a lower weight and more reps at first, this way you can really nail down the form and make sure you’re executing the exercises correctly without hurting yourself :) once you build that movement awareness and mind muscle connection you can start increasing weights and lowering reps!
Everything you've said is THE TRUTH! I've tried it and proven it to myself. I regret I didnt learn all of this 20+ years ago. I could've saved my body and mind so much abuse.
