I just hate eating before working out because it always hurts my stomach and makes me nauseous no matter how long I wait and I workout first thing in the morning because thats when I have the most energy and I hate waiting so working out fasted works for me and always have ever since I first started working out as a teenager so eating before I workout is just a bad idea for me so I'll stick to my fasted workouts
One of the customers where I work is a personal trainer so I was gonna ask him this today but he left before I could. 5 minutes later I looked at my phone and I saw this notification from you. Isn't this just perfect ✨😊
Sooo true when i was 300lbs i could work out and do cardio fasted and fell great. Now at 22% body fat on maintenance for almost 3yrs I cannot work out until i eat. I burn out 1/2 way through my workout. I have to eat a min of 700 cal an hour befor my workout. I am keto so i do a lot of berries and greek yogurt as part of my breakfast. Love your videos.
I'm getting reeeally close to my fat loss goal weight and am going to rewatch this a few times as I'm starting to study bulking while maintaining bodyfat % and leanness. This is a "problem" I've never had before..
Steak Steak Steak Steak Chicken Broccoli Steak Steak Steak & Avocado Steak Steak I just had to share my pump & rip diet with everyone 😂 For me personally, I just overeat protein to produce a clean calorie surplus that converts to carbs, but I understand that everyone is different.
Hello there. I am struggling in figuring out my macros for building muscle while losing fat. I am 57 year old female at the end of menopause and have lost a lot of collagen and muscles have gotten soggy especially in the inner thigh, buttock, arms and upper and mid back and have gained fat in chest, upper back and upper abdominal area. You are such an inspiration and I really enjoy watching your videos. You have the ideal body composition that I would love to have. Please help🙏🏼
Great information. Charts would be helpful for those of us who are visual learners. Breakdown of Macros, ideas of meals for those macros. Thank you so much you are a great inspiration!
I've been doing IF for about 1 and a half years now I think. I do my heavy resistance training on weekends in the morning and find that having a steady supply of coffee gives me that explosive power. I don't feel the slightest bit hungry or drained. Theoretically my body should be burning fat until I break my fast, I don't do Keto though so I'm fully aware that it's nowhere near as efficient as it could be...
Glad you found what works for you! I personally train fasted and have no problems with it. But I also train earlier in the day. But I do have clients often that are hardgainers who find that if they do IF and just eat before their afternoon training they've seen better results. All about knowing the options and finding what works for us!
One of my big problems is as a fitness instructor I am pretty much forced to do lots of cardio, I burn almost 3000 cal a day and I definitely don't get that replaced.I'm also a marathon runner so I want to keep up my running cardio but I also want to build muscle. If you can offer any advice I could appreciate it
OMG 😱 it’s like you always know what I struggle with! Oh you can’t gain muscle and reduce bf you gotta pick one. Since I’m neither a model nor bodybuilder I just wanna improve my fitness and physique. You know reduce bf, gain LMM, and improve functional fitness that’s all 🤷🏽♂️
Thank you for addressing the idea of strength training in a fasted vs. fed state. I've been doing IF for almost a year and training in a fasted state. Sure the scale responded but I know I've lost some strength. Thinking of breaking my fast with a small snack 15-30 minutes before workouts - starting with Sunday's workout. Tomorrow is a rest day 😀
Hi Cori. Could you please tell me which app you are using for the macro/calorie counter. 59 year old male here, who had a scary wake up call to fitness and nutrition about 3 months ago. I am having success with the weight loss, inches lost and getting back in shape and want to continue the process. My goal is to achieve my getting out of the Navy weight of 210 lbs (way back in 1984) by the end of this year. I'm 6'3", Currently 225 lbs. I have lost 35 lbs over the past year, 12 of those coming off in the past 2 months, (stopped drinking sodas). I discovered your videos about 2 weeks ago, and I love your content, advice, motivation, and education you give. Thank you.
I have used several apps; Cronometer is my favorite now that the one I used to use has gone caput. It has a free version but for the yearly fee, you may feel it’s worth it to see the extra data.
Thank you for this video! I have a question about muscle loss. During the pandemic I (female, late 20s) definitely haven’t worked as hard to maintain my strength and I’m noticing some changes in my body that I’m wondering are due to muscle loss/fat accumulation, particularly an acceleration of upper knee sagging. I’m wondering if this is normal and if it can be reversed with quad strength focus? The wrinkling aspect is natural as I age, but I feel like I didn’t have this a year ago and I’m trying to figure out if it’s because of my training plummet.
The same thing happened to me, after a year of not training and gaining weight. I think it’s just cellulite and skin not having enough dense volume (muscle) that makes it appear saggy. Because once I returned back to my routine, after a coupld of months my knee was back to normal. Don’t listen to the women above talking about aging. You don’t age that quickly, 30 is still young and this is coming from an early 20s girl
Fahmida-with all due respect, how can you know if aging contributes if you are in your early 20s? Everything is easy in your early 20s! As a 44 year old who has been athletic my whole life, I can say that every decade or so you really do have to tweak things up because you lose muscle mass and gain fat more easily. I noticed a definite change around 30/31. Then I noticed a difference again about 39/40. I would venture to guess that it is a combo of aging and pandemic eating/stress/workouts. It’s true that 30 isn’t old, but metabolically things start to change around there.
@@stephgreen3070 I respect your viewpoint. Guess I was just coming from my own viewpoint, which ofcourse is biased considering I do not know what it is like to be 30. I was basing it based on observations (older siblings and peers). My main point still stands though: maybe it’s not just her aging skin, since it happened to me too and I am young. Maybe it’s just cellulite. Side note: very impressed that you’ve been active your entire life
Turns out I wasn’t eating enough while doing IF. I was advised by a dietician to have 3 meals a day and to try to increase my carbs. - I’m still lower carb and higher fat. I eat well but I just can’t seem to get rid of this little belly 😤😩 Help!
when I did gymnastics long ago we use to wear an elastic band around our stomach(elastic band like one that may be in a pair of shorts , you know just the plain white ones) It was used to remind you to keep your stomach muscles tight. I wonder what would happen if you tried that. cheers to you!!
Thanks for the insight, Cori! I'm looking to recomp after an injury layoff for a couple of months! A "bulk" for me is often just a little more than maintenance, like 250-500 calories. Any more than that just seems to end up being fat unless you do a ton of cardio which hurts the muscle gain. In my experience, it's been also impossible to build muscle at a calorie surplus without a little bit of fat gain except for the newbie stage. It's possible to gain muscle at maintenance but it's not a quick process. Personally it's so much harder to lose fat so I try to avoid "bulking". I find it's different for everyone, but I do not enjoy doing steady state cardio so I try not to "bulk" too quickly. Eating 3,000 calories a day and drinking a gallon of water on top of all the conditioning and lifting gives me the best results for recomp. Another key thing to note is sleep quality. If you aren't getting the sleep in, I feel like most of the mass lost will be muscle and not fat. I think Jeff Nippard has a video on this ☺️
Thanks for this info! I am wondering if this applies directly for athletes who are trying to build muscle for improved functional fitness/athletic performance. (eg: a triathlete)
Yes. Although even if you aren't as lean as you would like to start, I'd be careful of any deficit. More just a smaller surplus over what it takes you to maintain with a very clear focus on protein.
Thanks for the information! This was very informative. I’m now in the process of starting my 90 day body recomp fitness regimen. It definitely will take longer for me to totally see results well over 90 days but I’ve had my bouts with weight and I’m finally getting my wet wet in the gym pool again. This time I wanted to look into losing weight and gaining muscles I’m a little confused on calculating my intake. As someone who is about 430 pounds and 5 ft 10 how would i calculate my macros to intake enough protein and not gain extra weight?
I don't really like the full on lean look.. muscley but with some body fat looks more rounded.. Especially on women.. I cut like crazy, I felt good and my clothes did fit really good but everyone be(family) said I looked sick.. although other perks said I look good. Crazy. I'm getting back into it but won't be focusing on getting really lean. That will happen as a side effect.. just do keto
I find it hard too lose fat unless I eat very little over a long period of time then it becomes unsustainable. . Gaining fat is easy as I’m sure it is for most people. However what I have noticed is I gain muscle quite easily I think when I compare myself to other women. I have been skipping for 20 min 3 times per week for 3 weeks now and my legs are getting really hard already. but my weight loss has slowed, is this because I have gained muscle? Is anyone else like this? Is it a body type thing? Thanks
Hi Katie. I'd take a clear look at your macros. Too often we only focus on calories and that is why we don't see the body recomp we want. The more you try to rush weight loss, the more you end up losing muscle with it. And then we need to create clear progression and constantly adjust our plan when we do plateau. Our lifestyle and needs are constantly evolving and so should our diet and workout routine.
You showed breakfast cereal and bread to replace glucose stores. But aren't those high glycemic? How can I ensure that they go to muscle instead of fat storage? Thanks.
I want to subscribe to your channel but I first want to know if you have done any PED’s I’m not against them just want to know how realistic things are … I do not take them but cannot get here … I’m 48 working hard weighing and counting and don’t see these types of results ..
As NASM cert Fitness Trainer (previously NSCA) with an AAS and 11 years experience... I just want to give a double thumbs up on this vid. Good work: especially the note on carbs.
Great video- as someone who has Hypothalamic Amenorrhea and fear of CHO, you eased my mind about reintroducing CHO [CHO: protein-sparing ➡️ muscle repair ➡️ preserve lean muscle mass ➡️ fat loss & strength & health & happiness] I can also personally attest to the negative effects of fasted training I’ve experienced; low energy, poor quality and injuries. Q: can you elaborate on your point about a decrease in effectiveness of protein utilization with aging?
You can succeed Jessica! And I mean this in a positive way...just remember that as we move forward, failure is a PART of success. I mention that because as we strike the right balance for us, there will be times we go a bit too far in each direction. And that is part of the learning process!
I seem to have an opposite effect with carbs. If i increase carbs or even eat anything before a workout i really struggle. If workout fasted i have amazing energy. Im about 38% bf ,5'4" 158 lbs (165 5 weeks ago). Been doing cardio for 5 weeks. Started weight training a week ago. Can you still get benefits from carbs by eating them after a workout?
If you still can train at the same intensity fasted as when loaded with carbs then you will get the full benefit from the carbs after the workout. In fact one of the promised advantages of doing periodic IF (like 16-8) is that you MAY even get a better response post workouts since insulin sensitivity MAY be greater when coming from a fasted state. Although if you are training really hard at a very high intensity you put your body in that state anyway even when training in a non fasted state. (That's why glycogen storage is enhanced after a workout and partly why "anabolic signaling" works better with carbs post workout) You say "cardio" though. How intense is your cardio? Is it just "steady state"? I find it very hard to do really intense intervalls ("all out") when in a fasted state. But to eat low and train low works good for me...
good tips it's been a life i'm lifting weight..i gained pretty good strenght and muscle but i always wished to be lean as much to look like those fucking fitness influencer/model..so when it comes out to get lean to me it's very difficult..i'm feeling miserable and never look like lean! i become flat and this fucking fat still there and doesn't allow to see the definition in the middle section ( abs) and in plus become flat also my beauty point like arms,shoulder,back!!!! it all ended up looking like never lifted before!!!! fuck! i'm looking and feeling much better when i am at 18/20 percent fat with my big and well define arms,chest,back and shoulders! but if i'm taking off my shirt i'm gonna look like a shit cause the fat on my iddle section! fuck that! this fucking thing cause me rage!!!!
Hi! So I've been lifting and doing crossfit for years and I'm on the leaner side. I did too much of a deficit and lost muscle and lowered my estrogen. I fear adding cals but I did, probably on the lower end of surplus. 100-200. 1. How do I know I added enough cals to not gain fat? And this would be protein cals. 2. 62c 17p 21f.... is this appropriate? And would I only do the surplus on training days? Or stay at maintenance all week?
Too many people- mostly men promoting low carb diets for women over 40! I know better/ bad idea- results in fat gain in the body! I know - did it for 2 years...women know women’s bods...!
Hello! Haven't worked out religiously in about 10 years and hoping to start back up again. I've always had skinny arms and was wondering if you had an arm workout routine? Not looking to lose weight, just gain muscle. Thank you in advance. Love your videos!
Thanks for this, yet again an amazingly informative video! I need to know what purse you are carrying while walking your dog, I love the bright colors!
Hi I’m new here I just have a question I can’t do a push-ups and I need to do 20 by next month for a physical test that I’m doing can you help me? I’m 14
I like to start by having a client track what they are currently doing naturally to maintain their current weight. Because I have had clients undereating and we first even need to work on increasing calories and that also allows us to see their macros to then adjust based on what will be a smaller change...as our body doesn't respond well often to dramatic shifts in fueling!
Hmm, I’m lean but for the life of me I can’t get to the point where I can see my lowest ab. I’ve been trying just a calorie deficit and limiting carbs but I think I’m losing muscle - will have to try to reintroduce some carbs at the appropriate time.
You are bang on about macros being the key way to lose fat. I am a busy professional in the medical field. Please tell me the easiest way to follow a macro diet. I know my numbers: 1508 calories 113 Protein, 50 Fat, 151 carbs. I just wish there was a menu / recipes to follow! Suggestions???? Thx for your videos xo
You haven’t gotten an answer so I will say from experience that you probably can’t get around some trial and error. But years ago 40/30/30 was popular. that’s whip the 40 representing carbohydrate. You would have to tweak it to adjust the proteins servings up a little bit and then experiment with whether the fats get lowered or the carbs get lowered. Research has shown that with the same proteins input fat loss is quite similar with a deficit from either one but bodies can differ and so can tastes. It would probably be pretty easy to find a book with the 40 30,30 diet and possible meals. 12 years ago, I was able to use that breakdown for most of my meals, even without calorie counting on weekdays, and I would have a few extra days on weekends, but sometime is even less food. Over a period of time I lost about 40 pounds, so it did take a while. My biggest regret is that I did not start working out my muscles back then. I am 69 now and paying a high price for that.
Cori just started lifting weights trying to work arms I have a lot of fat / dimples in my arm can you tell what’s the best , I want To get lean and get defining .Debbie
Hey Cori, do you use any sort of fitness tracker to help track your heart rate and thus calories burned during a workout? If so, I would love a recommendation!
👋🏾. Thank you so much for the content on your channel. Very well explained. Question: how does one figure out their macros? Is there an app to help calculate that?
You can figure them out by reading food labels. The nutrition values are normally indicated for a 100g of a product, so knowing how many grams of x macro is in those 100g of whatever you're eating makes it pretty easy to calculate what you're taking in. It will require a few extra minutes of your day to weigh and calculate if you're preparing the meal yourself (but I guess it's worth it at the end of the day - especially if you're cooking in bulk). To track the sum of your daily intake you can download apps like Nutrition Coach, MyFitnessPal or FatSecret (some have paid macro features though, but feel free to test to your liking). You will have to weigh out and calculate your macros/calories yourself in most cases though, the apps are mainly for the addition of the amounts. Hope this helps.
With online classes and sitting in front of my laptop for hours on end, I've gained a tummy and put on fat around my torso. The rest of me looks relatively fine though. I used to have a not so bad muscle definition before Covid hit. What should I do to lose this new fat and get back my muscles? I have started working out again but the tummy and bulky hip area aren't seeing much improvement
