Top 5 MISTAKES For BODY RECOMPOSITION (LOSING FAT & Building Muscle)
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- เผยแพร่เมื่อ 27 ก.พ. 2023
- Top 5 Mistakes For Body Recomposition (Losing Fat & Building Muscle)
Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/michelle to get your free sample pack with any purchase. In this video I’m keeping it very real with you guys about my journey in a body recomposition and the top 5 mistakes I made when trying to lose fat and gain muscle. If you are on a journey of losing fat and building muscle or a weight loss journey, you can learn from the body recomp mistakes I made in order to have a successful body recomposition transformation. I will share my best tips on how to lose body fat and change your body composition (fat loss vs. weight loss), so I hope it’s helpful and leave any questions in the comments!
#bodyrecomposition #losefatgainmuscle #fatloss
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• Top 5 MISTAKES For BOD...
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Thank you for your videos!! I love them. I recently started my journey to be healthy and workout and it has been difficult!! I love watching your videos because they are very helpful, clear and go to the point.
I would like to know how long before I can drink my protein shake before the workout?
Thank you!!
Could relate to every single one of these!
I’m a thick 6ft and remember having a goal weight of 145. 😳 I was starving myself and doing intense cardio to try and get there.
Now as a Wife and Mother of two little girls my whole mindset has shifted. I don’t want to be a slave to the scale. I want my littles to see a healthy, STRONG Mama who doesn’t restrict and has a healthy balance in all things.
I’m 5 months PP and so happy to have found your channel!! 😊
YES YES YES!!! LOVE THIS!! Sounds like you are showing those little girls the BEST way to live - well done Momma!!
@@MichelleRoots where are you located?
Love the unscripted video - not to say it’s better or worse than your other content but the Freeform style lets your passion drive the monologue. Thankfully my body journey is going pretty well so I have had many family members approach me for advice. I ALWAYS recommend your channel! I wish I had this information when I started out. Keep it up!
Thanks Kellie!! So glad you enjoyed the video and thank your for recommending my channel!! Congrats on your journey so far!!!
Great advice!! So real! I appreciate you! 🎉😂
New subbie! Love your channel.. thank you for your transparency. I can relate to all 5 mistakes! The scale is my #1 enemy 😂
I found your channel last week and I've felt SO much better since I have. Every doctor drills in that number on the scale has to be lower and so that becomes the forethought. I got a fitness journal and I've journaled my sleep, my mood, my workouts (so I can track what weights I'm lifting) and I think about 2 weeks or so into going to the gym (2 weeks before Christmas) I said, what if I go for building muscle and losing fat, is that a thing?! My husband is my workout partner and we just both ended up with body recomp and having to encourage each other through the "but the scale..." It's been 4 months and I'm feeling SO much better and wearing :O Smaller clothes what?! Still not in the size I want, still working on making the jiggly parts disappear so you can see the muscle but THANK YOU !!! Your videos have been SO helpful-- this one especially!!
Thanks for the tips much appreciated. I don't restrict myself, I just try to incorporate everything in my calorie allowance. I prioritize the healthy foods. I've been training since September and I don't see changes in my progress photos. I can see definition in my back but not really anywhere else. I'm trying to stay positive but it is hard. I've lost about 2 to 4 inches I think. I wonder if that is wrong sometimes because I'm not sure I'm measuring the exact same place and same way all the time. I'm just gonna keep going strong since I know it's good for me. I know this is a lengthy process and I will eventually see results. Thanks for all the info you put out on your channel, it's greatly appreciated.
I stumbled across your videos about a week ago and I have been binge-watching because you are so amazing at what you do. This video blessed me sooooo much!!! Thank you for sharing!!
I love hearing this!!! So glad my videos are helping!!!
You’re the BEST!! I watch your videos on a daily
Wow, thanks! So glad you like them!!
Wow. I needed to hear this today. Thank you.🙏🏻💪🏻❤️
You are very welcome!!! 👌🏼💪🏻
You are awesome! Thank you for being real. Can so relate to the things you say.
I appreciate that and you are so welcome!
I needed this video! Thank you so much!
You are so welcome!
Your videos are so refreshing and helpful. I totally get chasing a number on the scale. Thanks for posting
You are very welcome!
Thank you for your videos! Love it! Helps so much! ❤
You are so welcome! So glad they are helpful!
You just spoke my pandemic journey I ever started for once. Learning the wrong way for your body, definitely take a mental curve to push you to learn correctly for you and accept that no 2 bodys are alike at all, and we just need to help ourselves be healthy 1st, then figure out curves and all. I am working hard on my protein intake after weight loss with starving and cardio and it’s 3 times HARD AF! 😫😮💨 I soooo love your ending words of balancing life, being more at peace and acceptance and LIVING THE PRESENT and giving as much as we can! THOSE ARE GOALS 🫶🏼
That really is a goal! Once you get to a place where you learn to love your body for what it is capable of doing not what it looks like, not chase a number on a scale or compare yourself to others is the absolute best. It's not easy to get there and def. takes work, but so does anything else :). So glad you enjoyed this video!
Loved this video..speaking from the heart. Such great info & so true for many of us. Thanks Michelle.
You are so welcome and so glad it was helpful!
So informative as always!
So glad!
I need to remember all of these. Thank you, Michelle. ❤
You are very welcome!!!
Thank you, Michelle. Another great video content. I am here.... attempting a body recomposition. Great information to keep in mind
You are so welcome!
Oh boy, you're taking me down memory lane! Lol! I'm 40 too! I remember making all the mistakes at one point or another. Still making mistakes! I remember living like I was a bodybuilder! Lol! Ive learned sooo much over the years! Love your videos!
You and me both! LOL I'm happy to take you on a little journey to memory lane lol - always good to look back and see how far you have come lol!
Thanks Michelle for all you do. It’s good to listen to this in regular intervals, because you forget or get yourself in a rut or just need some motivation. Tomorrow I will up my weights in the gym 😉 Have a lovely weekend xx
You are so welcome!
Hi Michelle! I love your videos, you have the best advice, thank you so much!! I'm just at the beginning of my body recomp journey. I was happy to hear you're in Surrey BC! I live in Vancouver and would love to work with you one day
You are so welcome! And that's so awesome you are in Vancouver!
Great advise! I have the same goals and you are spot on! One of the best fitness channels!
I appreciate that thank you so much!!! So glad you are enjoying the videos!
Thank you for this video!
You are so welcome!
Loved the honest delivery. You are so motivating.
So glad you are finding my videos helpful!
Thank You so much for all your honest and helpful advice!! Your information has helped me SO much on my fitness/workout/eating journey! :)❤
You are so welcome!
OMG! Thank u sooo much for this video! I really needed this! I am over 40 and currently doing body recomping (losing fat, gaining muscle)! I feel stronger! I'm so use to using the scale as my form of seeing progress! I had to hide the scale so I won't be tempted. I know I'm on the right track by how an old outfit it on me last week. I get excited when hitting my macros! Just feels weird sometimes not doing so much cardio! I use to be afraid of weights! Not anymore!
Thanks again for all your great tips!
Love this Danielle!!! It sounds like you are crushing it and well on your way to making it a lifestyle!!! Love that you hid your scale! lol... You are very welcome and so glad you enjoyed the video!
Thank you for All your help and Knowledge Michelle.
Thank you!! ❤️
You are so welcome!
OMG..This is so me. 😩..But I am changing by eating MORE food, tracking my food on My Fitness Pal (that’s nothing new) but increasing my calories, doing less cardio and lifting heavier. At 65, I’ve worked out all my life and I can totally relate to everything you said.🤦🏼♀️Thank you so much for posting your videos and sharing your valuable knowledge.
So happy to hear this was helpful!! You've got this!!!
Also, thank you for discussing the scale. As a retired professional ballerina, the scale has been my biggest enemy for years now. I know in my head that muscle weighs more than fat, but it helps to hear others discuss this.
It actually weighs the same, it just takes up less space :)
@@TaraT522 that makes sense.
You are very welcome!!
Thank you for being transparent!
My pleasure!
Binge watching you got 3 days straight at work now 😂.
Thank you for drilling the importance of not watching the scale, how to use food for fuel and prioritizing sleep. All my life I've watched the scale and food...forgot about it!! Food was the enemy! I tried actually eating and I have tons of energy!! It's unreal!! Went to the gym this morning, grocery shopping, washed clothes and working from home (with you playing on my phone 😊)
Anyways thank you again you are transforming my life!!
PS..even lifting heavier at the gym with a ton less reps!!
❤❤❤
This video is very helpful. I'm loving my muscle gains and curves and my husband too😊. I don't rely on the scale anymore and i feel liberated. Thank you so much for this video.
LOVE IT!!! So glad you found the video helpful and you are very welcome!
I absolutely adore your philosophy on just eating what you want and moving on, of course applying thoughtful moderation. I struggled with food for a bit after noticing some changes in my body last year, then lost a lot of weight by suppressing my appetite for month's, nearly developing an ED in the process. I've since made a complete 180 by focusing on sustainable health and building strength, complete nutrition, and increasing daily protein intake. My relationship with food is better than ever before-not looking at it as an obstacle, challenge, or with positive/negative connotations attached. It's JUST food, and my body requires certain micro and macro nutrients in order to thrive, therefore I ensure that I'm getting as many of them as consistently as possible, I hold myself accountable daily to do as much, and I don't freak out if I miss my daily goal here and there.
I simply move on and try to do better the following day. It's been unbelievably freeing!
Yes sounds like you are on the right track!!! So glad you enjoyed the video!
I struggle because in 2021 I had laparoscopic myomectomy surgery. Although I had a uterine fibroid and endometriosis my workouts and eating regime were on point. Weight fell off but I had a little muscle. I had to be careful with how much I lifted to keep stress low. I'm 5'11'' and weighed in at 165 on surgery day. This month I finished a 30 day walk challenge to lose some water weight, which was 10 lbs on scale weight. I am skinny fat and now scale says 185 and I am struggling to build muscle and to keep this weight down, plus been taking different hormonal meds for the past year. .I'm definitively going to work harder with weights. At this point it might be more psychological. I'm so glad I found your channel, I have watched several of your videos and they speak clearly to me. :)
Thank you so much for this! I'm having a hard time getting in enough protein without going over my daily calorie intake. What do you suggest?
Hi, love your channel and your videos. I'm trying to eat the recommended protein, lift progressively and eat clean. I had a question about fasting. Also been reading a lot about long fasts like 36 and 72 hour fasts to reset the body and get into autopaghy. Wondering what your thoughts are?
Thank you so much!!! You’re awesome I’m 66 and love your advice
You are so welcome!
I am a short person, but at one point I got down to my lowest adult weight of 104 lbs. I still had a pooch belly at that weight. I guess you could call it skinny fat (and my uterus is permanently stretched to 10.5 weeks pregnancy size, nothing you can do about that). I actually stayed closed to that weight for about 5 or 6 years. Didn’t realize I lost all my muscle doing that. I also became vitamin deficient. I started incorporating more foods and because of the loss of muscle tone, my weight shot up 20 pounds fast. I was so confused and discouraged. Now I am excited about nutrition again but also fitness and building muscle to age well and be strong and truly healthy. I will never go back to completely cutting out food groups anymore or thinking it is all just about the weight on the scale.
Awesome thx 4 sharing 👍✌
You are very welcome!
Thank you for this video. It pushes me to work on my progressive overload. I’m trying to increase to weights but I’m always worried my form isn’t good enough to add weight there.
You're so welcome!
Your videos are the Best
Thank you for saying this and so glad you are enjoying them!
Thank you for this. I’m on a reverse and I can notice I have more energy to do a heavy workout. No more starvation here.
Yes! #FOODISFUEL
Have been doing weight training for about 4 years now and nothing changes. From what you mentioned, its pretty much every mistake I am still making now. But since I will be going on holiday in 2 weeks, am thinking to correct all of it and start over when I got back. Will I fit into a beginner that just started after I end my holiday (about 5 weeks)? during my holiday I will only be able to fit my steps in as I wont have any access to weights.
Man. This all resonates with me. I’ve had 125 in my head my whole life. And I feel like my hunger and body is always trying to stay at 150. And in my head that’s over weight. I’ve always been so jealous of naturally THIN people who can eat anything.
New sub here! Turning 40 on Thursday!!!! Wahoo! Trying to build muscle now and work on strength training.
You got this! Thanks for the sub!!1
The looking in the mirror is my problem! I have a Fitbit and track food most days but I read that Fitbit calorie burn is not accurate so I am not sure whether I have enough calorie deficit for weight loss or should have more calories! The other thing I never know is if I should eat the same on rest days where I might not do much because I don’t want to eat too many calories if I am not burning enough in that day.
Hi, just wondering on your days off do you still get your steps in (10k) or completely off thanks
Hi Michelle,I have found you recently and I am finding you to be very inspiring. I found GreySteele on TH-cam and started doing dumbell squats,deadlift, and press I have now added Farmer lift since finding you. My question specifically is - I am 62 ,reasonably fit and healthy. Would you say all your advice is going to relate to someone at my stage of life ? Thanks so much .
Yup my advice is great for any stage of life :)
I remember many years ago my husband asking me, "If you could do ANYTHING for your birthday, what would you do?" I pondered a few seconds, as my young son and he excitedly anticipated my answer (while imagining all the exciting things THEY would choose)...and I concluded, "Sleep!!" 😃 After expressing their disbelief, they walked away concluding I was just weird, lol.
literally probably would have been the same response for me too! lol!!
So glad I accidentally stumbled upon your channel, Michelle. It's hard to find a female TH-camr that speaks the truth about exercising, so I've only been following MindPump. I love their podcast and it sounds to me that you have the same idea and mindset as them. I'm going to subscribe to you as well, after this video.
Yes Mindpump are great at what they do as well, but glad you are also finding my videos helpful!
I am 44 and just started body recomp at the beginning of July. Injured an intercostal muscle and have struggled with Achilles tendonosis for years. I can feel my Achilles tear and that has limited my workouts and stretches. I’ve only been at this about 8 weeks with two lost weeks in between. I was using the scale and kept bouncing up and down - but maintained a slight deficit with high protein. I finally took measurements last Sunday for the first time (wish I had an earlier baseline). Today is Thursday and I have lost 2.5 inches from my waist. Since Sunday! Is that even possible? I’m sure it’s mostly water weight. I’m in shock not seeing the scale go down while fitting better in my jeans. I am large though and I know it’s only going to get tougher from here on out. Using progressive overload and just 15 mins on the elliptical. The best part - no more foot and ankle doc! Nope! I can rise on my bad ankle without the help of my other leg (couldn’t do that at the doc’s office in 2021). I initially hurt it on the calf press when I started lifting, but learned how to work out my calves on the elliptical while everything is warmed up. I am going to avoid surgery in the future. Thank you so much Michelle!! You are the best ❤
Thanks for sharing all your thoughts! I just ordered my first box of LMNT. Excited to try it! I couldn't agree with you more that once you shift from focusing on being skinnier or weighing less to focusing on strength and balance that everything changes. I chased that number on a scale for so many years and was never happy.
The question I do have for you: What are your thoughts on mini cuts? I have been working a reverse diet to increase my calories to keep fighting strength plateaus. I'd like to do a 2-week mini cut and decrease my calories by around 2 to 300 a day. Then go right back to maintenance after that. Do you recommend something like this or do you just think slow and steady with the deficit being from strength training and walking well keeping calories at maintenance.
Sorry that should be 200 not 2.
Yes Yes Yes!!! So glad you have made it to this side (the non scale victory side lol) -- As for mini cuts - great question! I actually have a video coming up in the next few weeks explaining all about mini cuts so stay tuned!!!
Oh my goodness, it's like you are in my brain. Haha Every time I have a question you make a video about it. 💓👍
I'm terrified to go to a gym and DO stuff where ppl could see me but...I'd go to yours in a heartbeat.
Oh thank you! I'm sorry to hear you are scared to go to a gym, maybe look for a smaller studio in your area similar to mine?
I enjoyed this video a lot. You are encouraging. You look amazing by the way. I would guess you were in your early 30's not 40. 😳
I know I tell you this probably in every comment I make....I need to take those darn progress pictures. I weighed myself this morning and get so sick and tired of that number. The scale is the devil. The problem is I do not like pictures of myself nor do I like my body. I miss being "fat" like I thought I was in my 30's. Ugh! It's a horrible cycle. I am post menopause and I will be 54 next month. I have shared my story here before but my goals have changed in post menopause.
I am working on My Old Lady Body-strong body, dense bones, to be able to think, and to pickup/play with my grandchildren that I dont have yet. Lol.
So glad you are enjoying my videos! Keep working on that strong body! It will pay off in I promise and throw the scale out the window :)
@@MichelleRootsThank you. I appreciate your kind and encouraging words.
Wowwwwwwwww deadlifts 250 lbs omgggggggg you’re the hulk! 🤩🤩🤩💪🏻💪🏻💪🏻
Lol!!!!
@@MichelleRoots damnnnnnnnnn!
I wish you had an online community like an app that didn’t require Facebook or instagram for those that don’t do social media like that.
It's actually in the works :) I have an app but I am working on the community aspect coming very soon! I'm really excited about it so stay tuned!
Oh I made all of these same mistakes! Thinking I had to go all out 7 days a week. Even had the same goal weight 145. I met that goal for a short time but was still unhappy and it was not sustainable.
Yup you almost have to get there once to realize that's not what you actually want lol!! Thanks for watching!
My problem isnt abt the sweet stuff, its the binge eating and cravings specifically during menses. I struggle through that, and it makes me feel horrible. I crave savoury foods, I just cant keep that out of my mind😣 I just ate two plates of rice and it makes me so sad and guilty after eating.
I am very confused about whether to eat in a calorie deficit or at maintenance to have body recomposition. My coach tells me maintenance but it seems a lot of online trainers say a “slight” deficit? What is slight???
Both can work and this highly depends on your current body composition and how much muscle you need to gain etc. Also if you have been eating low calorie prior to starting this body recomp journey. My advice is to start eating at maintenance with the right macros and then adjust as needed :)
How we can lift heavy without a gym ,with basics any tips?
I have 2 videos you might want to check out - compound lifts without equipment and another one with dumbbells only. Or check out the bodyweight follow along strength workouts already on my channel here. I also have a video about body recomposition at home too.
Whay is metabolic workout?
High intensity workout including cardio and strength training
Netflix was a thing but they were mailing DVDs and video games 😂
LOL yes this is true!! hahaha
What if you can't lift heavier? Can you add more sets?
You can add more reps, sets, or play around with the tempo of your sets... totally fine!
Thanks for saying you have a cookie, chocolate etc. Sometimes when I watch certain influencers I feel like they are upholding an impossible standard.....like for real you just eat vegetables and such 100% of the time, you never think about eating xyz that's not super healthy. Ugh!
Oh yes I truly believe in healthy balance and everything in moderation. Life is too short not to enjoy a cookie once and a while :)
I’m feeling a little discouraged.. I’ve been lifting consistently since Jan 1, I’m doing a deload week because my body was tired and this week aunt flow showed up too.. I hate the scale, and I have lost an inch or so in legs and butt and hips I believe.. But in the last year I’ve gained like 5-6lbs and it feels like no matter what I do I can’t lose it.. I need to throw away the scale because it’s upsetting to see the same numbers go up and down every week! I am trying to lift heavier.. I am 43, 5’2” and weigh 135! My Renpho scale says says I’m 28% body fat 😫..
I’m eating like 1400 cal a day! I’ve seen sooo many conflicting things on this number! I’m just venting! I also know I need patience..
You've only been lifting for two months. You could be gaining muscle which is a good thing. In the first year of training you gain a lot of muscle. Keep going, measure your food , and the fat will melt off soon. Weight loss is not linear. Your body is shedding fat and building muscle.....the scale doesn't tell the entire story. Losing inches shows you're losing fat. Soon the fat will melt off and lean muscle will be revealed.
@@lmcneillify thank you! I pray so! I’ll stick with it!
I'm a server. Finding time to eat is a challenge. I normally eat lucky 2 times a day.can I use protein shakes to sub for food?
Yes I would say once a day a protein shake is a great way to get some fuel in when you are not able to sit down for a meal :)
I am a 42 year old woman, does anything change for woman in exercise as they get older ?
I'm 40 and these tips are still very important. Eating to fuel your body, strengh training to build muscle (or maintain muscle), ample rest and recovery etc... are all very important for women as they age.
Thanks, you have convinced me not to buy a scale 😊
Perfect!! Mission Accomplished lol!
You look like you’re in your 30’s
So congrats on that.
Thanks 👌🏼👌🏼
You have helped me a lot. I was so sad because I was fasting for 1.5 years with no results. I was working out in a fasted state and seeing no results. I am going to tag you in a progress video on Instagram!
Amazing!! So glad my videos have helped and yes tag me I want to see the progress!!!
Hi Fran what are you doing now if you don’t mind thanks
@Gabbys Kitchen Instead of being so cardio focused, I am spending at least 2 days a week doing 30 of weight training. I still have my Zumba class and Hip Hop Step classes that I love. I also decided that track all my calories to figure out how much I was truly eating. Then I decided how many calories to cut each day. I follow Michelle's videos for guidance and Domthe fitness coach on Instagram. They are saying the same things in a different way. It is not just about burning calories. We have to build muscle to help our bodies be more efficient. Hope that helps@
@@francares4utherapist504 thank you 😊