For me being over 50 and menopausal eating more does nothing for me. Eating less and eating more water soluble foods keep things in balance and has kept my weight down. It also allows my stomach to shrink. Eating more worked in my 20s-30s but I have had to revamp my entire diet in the last 2 years. I now have 12lbs to lose and this video put a few things into perspective. Thank you Erin!
If anyone gets to see my comment, did you get tip number 2? Multiply my desired weight x 10= 580. So what do I do with that desired number? Do I try to lose 580 calories gradually ?
I'm with you! I'm 65 and leaner with more muscle definition than I've enjoyed since my late 20's. I find I feel better eating less food overall. I keep my lean protein has high as I can, drink tons of water and supplement with omega 3 fish oil, D3, and magnesium. Less is more for me.
"not so hungry that I want to eat the paint of the walls" 😂😂 Not only is Erin an amazing trainer and athlete, she has a great personality!! So many reasons to admire her!
I remember over ten years ago you gave me some time under tension advice which I’ve used ever since , an episode deep diving into that would be awesome for everyone. You rock Erin 💪👊
If anyone gets to see my comment, did you get tip number 2? Multiply my desired weight x 10= 580. So what do I do with that desired number? Do I try to lose 580 calories gradually ?
Hi Erin, I’m only 4’ 11” 150cm do the tips your saying on here apply or should I do things a little different. Or could you do a video on how petite women can lean down. The calories seem very low when you work things out and I struggle to see muscle and get very hungry. Thank you for your video
Is reverse dieting not just what you want when you want? I don’t diet but eat pretty well with a daily treat whether that’s a big iced bun, slice of cake, biscuits dunked in my tea. I enjoy it & it stops me eating more sugary stuff. If I have got the wrong idea please let me know
hey erin! thank you! i'm down 18lbs and feeling great. I'm doing your v taper and lower body lifts at the gym and eating clean. ps: that highlighter pink is so cute on you!
Great general tips. Personally I switched to one meal a day to fasting to 36 hours and it has helped me lose 10 pounds in the month of Feb. I prefer this over conventional dieting because with the conventional way I found to be more hungrier and binge. My strength levels have dipped slightly. But I prefer this method also as way to make myself more sensitive to insulin.
@@Caroline-pg6fv the best way I could use a way to see if I lost muscle is that handheld body fat analyzer which in itself is not accurate but a good way to track since it'll be my main too. And measuring my waist. I just have a lot of fat to drop. Age 32, fat 33.1%, 273.6, waistline is like 48.25" If you're curious about it.
Hi Erin, your videos are great. I watch them often. I am just wondering if you could do something with your microphone. I have a hard time hearing your videos sometimes. Thanks for the great content.
Thanks Erin 💞 for this helpful information. Could you do a video on how to recover from "over doing a workout and now you're too sore to move the next day". And can you do a video on various chest exercises for women to build better breast/ chest muscles. Thank you again 💖
I love that idea about working out too much and being too sore to sit on the toilet and you have to hold the walls around you and die on the way down. 🤦😂
I love how u explain everything and most of all ur results speak for themselves, u look amazing! One more thing, u talk like a normal woman, not like those girls who talk like they're maximum 9 years old, so annoying!
Erin, after being on high protein diet for about a year, my kidney function numbers are very high...is this expected? Not from a medical opinion but from an athlete stand point. Thank you..
If anyone gets to see my comment, did you get number 2? Multiply my desired weight x 10= 580. So what do I do with that desired number? Do I try to lose 580 calories gradually ?
Hi Erin, I weigh 167Ibs but I want to weigh 138lbs. Should I eat 167g of protein a day or nearer to 138g do you think? I weight train 4 times a week, no cardio and not losing weight or fat percentage just staying the same. On 1,500kcal. Currently aiming for 167g of protein daily. Is this too high?
Erin, do you still recommend eating at least 4 meals a day if you have insulin resistance? I have seen videos and articles stating that those who are insulin resistant should reduce their meal frequency because insulin is produced every time one eats and are more proned to store the food as fat. Should I change my meal times from 9am, 2pm, and 7pm to 8am, 12pm, 4pm, and 8pm? Also, what are your thoughts on fasted weight training at 430am? Should I sacrifice sleep by getting up at 4am for a preworkout protein shake so I can go to the gym when it only has a few members vs trying to go after work at 6pm when the gym is crowded? Thanks for any advice.
Hi Erin! Another great video. Thank you!! Can calories be tapered down by 5 pound goal increments ? Like if I’m 145 so 1450 Then 140 so 1400 and 135 1350 cal?
I have stayed in a calorie deficit for most of my life, I get off on vacations and few periods of stress gaining upto 5-6kg. I maintain at approx 1400 and loose at approx 1000-1100. right now as I'm at 1100 and making 12k steps and also powerlifting with high protein-low carb meals , still finding hard to loose. so tiredddd, hope u can read this and help. xx I do drink heavy on weekends, side eye.
Erin Thankyou so much for sharing your knowledge . I have been cycling my low carb days with high carb day . 3 low I high and a cheat day every two weeks I trying to eat most of carbs before 2,30 and no carbs after I train in the morning 4,30am for 60 to 70 min But having a hard time loosing a small amount of body fat around f the stomach .suggestions Looking g forward to hearing g back Dean
Hey Erin! I have been watching your channel for a couple years. Your information is great and I love your teaching style. I want to do a transformation program. I don’t want to compete but I want to look like may be a competitor in the off-season lol do you have a program where you do personal check ins? I need the accountability of face-to-face meetings with the program.
If anyone gets to see my comment, did you get number 2? Multiply my desired weight x 10= 580. So what do I do with that desired number? Do I try to lose 580 calories gradually ?
Ty for this a question about cardio. You said if you do an hour then you have to do two. Why adding cardio in addition to strength training you have to keep adding more time like you said? Ty
Hi Erin, I really appreciate your time with making your videos 🙏 I was hoping if you could please help- I am looking to shred fat and build muscle to tone up. Would I need to shred first with a caloric deficit, then try to build muscle after? Or can I still weight lift during shred time? I don’t want to stop working out whilst trying to lose fat. I’ve had some time off due to some mental struggles so am trying to get back into it safely. Areas of focus are mainly the thighs, stomach and arms to lose weight and looking to build muscle in the butt and toned everywhere else. I am 31years old, 156cm tall weighing 58kg. BMR 1234.0. Thank you 😊
I am having a lot of trouble trying to get this weight to budge, I just got started back into working out/ since the damn 2020 (treadmill first to warm up then the weights). I’m trying to eat better, just getting discouraged(my husband is the one who got me moving again) I also hold on to extra fluid especially in the morning 😢😢😢
Hi Erin, love your videos! I am 5'5 141 lb. The BMR calculator for me shows 1,175 calories a day. That's tuff to spread into 4-6 meals a day lol! Not that I haven't done it before... I lift 3-4 days a week... maybe I should add another workout day to lean out? Though I need enough of recovery time between workouts... don't know what to do:(
Can you talk about weight training while on birth control? I read (or heard in a video) that it’s hard for women to lose the “soft muscular” look when birth control is involved. Is that true? I’m 43 and have been on the pill about 15 years now, and still trying to lose that “soft” look…I do have an autoimmune disorder and thyroid issues though, so it’s definitely a struggle overall…
Just curious, you mentioned that to be in the caloric deficit you must eat more than you burn. Shouldn’t that be the opposite? Because if you want to be in caloric deficit, you have to eat less calories than your daily metabolic rate tho?
Hey Erin! Love your videos!! Especially your live Q&As! This may seem like a dumb question, but when you say a caloric deficit for losing fat, can that be per week? Or does the caloric deficit have to be per day? Thank You.😊
Hi Erin! I love your videos, they are very informative and practical which make them easy to apply. May I suggest including bullet points that pop up on one side of the screen to make the video more engaging? Looking forward to seeing more videos!
@@ErinSternFIT you know I started to buy went to bed depression have no family immediate and we will send me nine years and besides him ghosting me on it was very abusive relationship and I feel better about myself and everything is just getting motivated to do it and I look at you inspires me I take little bits and pieces but just trying to do it I'm actually doing it I just so difficult. When people see just snap out of it but you know it's I made myself go get a great job over 12 hours a day in a factory I don't know I just I know I'll feel better but I just have to keep watching your videos thank you God bless
If anyone gets to see my comment, did you get number 2? Multiply my desired weight x 10= 580. So what do I do with that desired number? Do I try to lose 580 calories gradually ?
Thank you for the info. Appreciate you being so ‘down to earth.’ I’m looking forward to trying to lean down. I think my hardest challenge is actually getting enough protein per day. I’m 5’2, 130 lbs. Just turned 51. I’m just not a big eater. I really don’t want to take more than 2 ( protein ) shakes a day. But to reach my protein requirements daily, I almost have to take 3.
As much as I loathe counting calories, weighing, measuring and calculating macros, it's the only thing that really worked and got fast results while not being hungry. Guess I gotta dust off that digital scale and fire up my fitness pal again.....
Why do some coaches recommend such a high amount of protein? For example 150-160 grams per day for someone 115 lbs. Is there a macro percentage you recommend or feel is optimal for both cutting and bulking?
All the scientific evidence I’ve seen shows 1.6-2.2g/kg body weight is optimal, so for you, that would be 83-114g/day. If you eat more, your missing out on nutrients and fiber that you need from carbs and other nutrients from fat. There will also be digestion issues. I am a dietitian and happened to see this, but it drives me nuts when trainers recommend these ridiculous amounts of protein with no basis for it!
How about 122 lb woman under 5 ft tall . Weight lift 4/6 day a week depending on what program I m in . How much is good to consume food to gain some muscle and lose some tummy fat
Hi Thinley! For recomping, you’ll want to be at maintenance calories. I’d recommend around 1g/1lb of body weight, and a macro split that leans more towards carb intake. And patience - recomping takes time! Also, we can’t preferentially lose fat from specific areas. Leaning down overall may help with tummy fat reduction. Hope that helps!
What if you barely lose weight on the scale but are losing bc clothes are loose and building muscle, do you keep the activity and calories the same or will you have to lower the calories eventually?
Your body is changing and your clothes tell the story better than the scale… take pics of yourself and check them for differences each week. Muscle is heavier than fat… you may even gain weight but look fantastic!
1lb of fat weighs the same as 1lb muscle..the difference is the density. Do what Erin said on videos. Measure your body arms, legs, stomach etc & watch what areas are growing, not so much the scale.
Something isn't adding up. I weigh the same if I eat 1,400 calories or 2,000 calories 🤔. I made slow adjustments over months to dial down from the 2,000 calories a day. I'm guessing it's either hormones or my metabolism is broken. Why does losing fat have to be so darn hard?
You just said you most eat more than you burn!
That’s the opposite!
😅
Apologies! I meant that you just burn more than you eat!
She doesn’t need a critic you no what she meant… watch the video learn something and keep your opinions and critics to yourself thanks
@@noahstewart3694 She was just helping ... and Erin so graciously replied.
She's a lovely classy lady !
@@ErinSternFIT I was not criticizing you under any possible way!
I mentioned it so you can edit that segment.
I’m a fan of yours!
✌️😘
@@noahstewart3694 we not even know each other.
Don’t judge!
😄
For me being over 50 and menopausal eating more does nothing for me. Eating less and eating more water soluble foods keep things in balance and has kept my weight down. It also allows my stomach to shrink. Eating more worked in my 20s-30s but I have had to revamp my entire diet in the last 2 years. I now have 12lbs to lose and this video put a few things into perspective. Thank you Erin!
If anyone gets to see my comment, did you get tip number 2? Multiply my desired weight x 10= 580. So what do I do with that desired number? Do I try to lose 580 calories gradually ?
I'm with you! I'm 65 and leaner with more muscle definition than I've enjoyed since my late 20's. I find I feel better eating less food overall. I keep my lean protein has high as I can, drink tons of water and supplement with omega 3 fish oil, D3, and magnesium. Less is more for me.
Also, I really appreciate that you normalize going to bed a little bit hungry in the lean down phase. I feel like imsights like that are helpful...
"not so hungry that I want to eat the paint of the walls" 😂😂 Not only is Erin an amazing trainer and athlete, she has a great personality!! So many reasons to admire her!
“Hey it’s Erin” makes my day every time! You’re such an inspiration thank you for another great video ❤
Haha me too!🥰
I admire your shoulders. You’ve put in the work. Thanks for your videos
Thank you, Ronald!
I remember over ten years ago you gave me some time under tension advice which I’ve used ever since , an episode deep diving into that would be awesome for everyone. You rock Erin 💪👊
If anyone gets to see my comment, did you get tip number 2? Multiply my desired weight x 10= 580. So what do I do with that desired number? Do I try to lose 580 calories gradually ?
Hi Erin, I’m only 4’ 11” 150cm do the tips your saying on here apply or should I do things a little different. Or could you do a video on how petite women can lean down. The calories seem very low when you work things out and I struggle to see muscle and get very hungry. Thank you for your video
Hi Erin, could you do a video about reverse dieting? Also, just wanted to say how much I love your channel. Thanks!
Yes ! I am very interested on reverse dieting??
Is reverse dieting not just what you want when you want?
I don’t diet but eat pretty well with a daily treat whether that’s a big iced bun, slice of cake, biscuits dunked in my tea. I enjoy it & it stops me eating more sugary stuff.
If I have got the wrong idea please let me know
Please do a video on reverse dieting.
@@moniquedkirton1654 what does this mean?
@darnitthelma4247 it means to try and gain weight, bulk, not reduce fat, weight. Intentionally eating to gain muscle.
You seem like such a good human being. Thank you for women like you ❤
hey erin! thank you! i'm down 18lbs and feeling great. I'm doing your v taper and lower body lifts at the gym and eating clean. ps: that highlighter pink is so cute on you!
Wish I was down 18 pounds
Great general tips. Personally I switched to one meal a day to fasting to 36 hours and it has helped me lose 10 pounds in the month of Feb. I prefer this over conventional dieting because with the conventional way I found to be more hungrier and binge. My strength levels have dipped slightly.
But I prefer this method also as way to make myself more sensitive to insulin.
Have you tracked to see if you lost muscle mass? I think the whole goal is to keep as much muscle as you can.
@@Caroline-pg6fv the best way I could use a way to see if I lost muscle is that handheld body fat analyzer which in itself is not accurate but a good way to track since it'll be my main too. And measuring my waist. I just have a lot of fat to drop.
Age 32, fat 33.1%, 273.6, waistline is like 48.25"
If you're curious about it.
Hi Erin, your videos are great. I watch them often. I am just wondering if you could do something with your microphone. I have a hard time hearing your videos sometimes. Thanks for the great content.
Thanks for the hints and tips. The intermittent fasting, time restricted eating has been effective for me, though my eating window is 6 hours.
Glad you found an eating style that works for you! That’s not easy to do! Thank you!
Erin that doorbell moment cracked me up 😆❤️
I need another video to know that she is ok…she was not the same after that doorbell rang 🧐
@@cristagranic4558 yes I agree!
I'm so happy I found this channel. So much good info on both nutrtion and traning. I love the how to's and the great insight into the dieting.
Thanks Erin 💞 for this helpful information. Could you do a video on how to recover from "over doing a workout and now you're too sore to move the next day". And can you do a video on various chest exercises for women to build better breast/ chest muscles. Thank you again 💖
I love that idea about working out too much and being too sore to sit on the toilet and you have to hold the walls around you and die on the way down. 🤦😂
Love you Erin. You are on my best athletes to always go to find out the best advices .keep going on girl 💪
Thanks for the great content. Can you please explain physical symptoms when one is not eating enough fat?
Great info! I actually didn't know that the BMR calculator was so available! Thanks, Erin!
I love how u explain everything and most of all ur results speak for themselves, u look amazing! One more thing, u talk like a normal woman, not like those girls who talk like they're maximum 9 years old, so annoying!
Great information, as always. You're my guru with my journey to becoming my best physical, self-confident self 😊
🥰🌹🌹❤️🔥❤️🔥❤️🔥 love this Erin
Thanks Erin ,love your videos!
I like the way you explain. Finally I understood what I need to do. Thanks!
I'm lovin this info! Thanks Erin! You break it down so even I can understand and act on this stuff!
I do HIIT sprints and other HIIT. I also do steady state running. My goal is to do 5K, but improve my time.
THANK YOU SO MUCH FOR THE TIPS, ERIN!!! This video is going to be an instant classic and a favorite of my video-fitness-library!! You ROCK!!
Thank you, Rolando! Back at ya!
Excellent video Erin.
Thank you, Drone Monkey!
Erin you're my favorite fitness TH-camr! 💪
love you always ❤Erin!!!!
Thank you for all the Information and for all the hard work is very helpful
Erin, after being on high protein diet for about a year, my kidney function numbers are very high...is this expected? Not from a medical opinion but from an athlete stand point. Thank you..
Always with the good info for us, thanks! Also you makeup is fab today, love it!
Awesome Erin
You're so clever Erin!
Your content is SO helpful! Appreciate your channel and so glad I found it. Will be watching everything you have on it!
Thank you! I need to hear this❤🥳👌🏽 please do more of these
Needed these tips again as reminders. Thank you so much for all you do Erin, you are greatly appreciated!
If anyone gets to see my comment, did you get number 2? Multiply my desired weight x 10= 580. So what do I do with that desired number? Do I try to lose 580 calories gradually ?
Hi Erin, great info, thank you so much, Ive got a lot more pointers 🙏
Out of interest, how many steps a day are you doing?
Hi Erin, I weigh 167Ibs but I want to weigh 138lbs. Should I eat 167g of protein a day or nearer to 138g do you think? I weight train 4 times a week, no cardio and not losing weight or fat percentage just staying the same. On 1,500kcal. Currently aiming for 167g of protein daily. Is this too high?
This was helpful. I’m excited to get more days in the gym this week. You’re a blessing! Have a great week! 🎉❤
Erin, do you still recommend eating at least 4 meals a day if you have insulin resistance? I have seen videos and articles stating that those who are insulin resistant should reduce their meal frequency because insulin is produced every time one eats and are more proned to store the food as fat. Should I change my meal times from 9am, 2pm, and 7pm to 8am, 12pm, 4pm, and 8pm?
Also, what are your thoughts on fasted weight training at 430am? Should I sacrifice sleep by getting up at 4am for a preworkout protein shake so I can go to the gym when it only has a few members vs trying to go after work at 6pm when the gym is crowded? Thanks for any advice.
Great tips! Thank you ❤
Hi Erin! Another great video. Thank you!! Can calories be tapered down by 5 pound goal increments ? Like if I’m 145 so 1450
Then 140 so 1400 and 135 1350 cal?
Thanks!
Nice vlog, look amazing, thanks for sharing
I have stayed in a calorie deficit for most of my life, I get off on vacations and few periods of stress gaining upto 5-6kg. I maintain at approx 1400 and loose at approx 1000-1100. right now as I'm at 1100 and making 12k steps and also powerlifting with high protein-low carb meals , still finding hard to loose. so tiredddd, hope u can read this and help. xx I do drink heavy on weekends, side eye.
Erin is such an inspiration, goddess status
Love your videos.❤
Thank you!
Erin Thankyou so much for sharing your knowledge .
I have been cycling my low carb days with high carb day .
3 low I high and a cheat day every two weeks
I trying to eat most of carbs before 2,30 and no carbs after
I train in the morning 4,30am for 60 to 70 min
But having a hard time loosing a small amount of body fat around f the stomach .suggestions
Looking g forward to hearing g back
Dean
I'm cutting back down, great thinking!
Thanks! 💪💪💪
Great Thank You so much it helps a lot ❤
Love your channel… its helped me so much!!
awesom tip. in every video you explain so well, one question if i am taking 2 times a day protein shake does that count as 2 meal
This is really great info Erin. Thank you very much
Hi Erin, can you please share a full day of eating in a deficite ❤ what would you do if you are still hungry or can't sleep at night?
Hey Erin! I have been watching your channel for a couple years. Your information is great and I love your teaching style. I want to do a transformation program. I don’t want to compete but I want to look like may be a competitor in the off-season lol do you have a program where you do personal check ins? I need the accountability of face-to-face meetings with the program.
Great tips Erin thank you
Thank you!❤️❤️
Always awesome content!!! Thanks Erin!!! 💪☺️
great tips! thanks a lot
If anyone gets to see my comment, did you get number 2? Multiply my desired weight x 10= 580. So what do I do with that desired number? Do I try to lose 580 calories gradually ?
Great info! How low grams wise did you go for fats?
Ty for this a question about cardio. You said if you do an hour then you have to do two. Why adding cardio in addition to strength training you have to keep adding more time like you said? Ty
I make a salad dressing with 5 kinds of vimegar, and a small amount olive oil
Evening Erin how can I bult strong mucle legs how many reps sets
God, I love this woman!!
How does carb cycling work. Approximately how many low days and how many high days in a week?
Hi Erin, I really appreciate your time with making your videos 🙏
I was hoping if you could please help-
I am looking to shred fat and build muscle to tone up. Would I need to shred first with a caloric deficit, then try to build muscle after? Or can I still weight lift during shred time? I don’t want to stop working out whilst trying to lose fat. I’ve had some time off due to some mental struggles so am trying to get back into it safely. Areas of focus are mainly the thighs, stomach and arms to lose weight and looking to build muscle in the butt and toned everywhere else. I am 31years old, 156cm tall weighing 58kg. BMR 1234.0.
Thank you 😊
I am having a lot of trouble trying to get this weight to budge, I just got started back into working out/ since the damn 2020
(treadmill first to warm up then the weights). I’m trying to eat better, just getting discouraged(my husband is the one who got me moving again)
I also hold on to extra fluid especially in the morning
😢😢😢
Erin do you recommend any additional supplements such as BCAA or Oxyshred to facilitate this process? Thank you for all your educated input.
Nice. Good to know!
Thanks, Manny!
Hi Erin, love your videos! I am 5'5 141 lb. The BMR calculator for me shows 1,175 calories a day. That's tuff to spread into 4-6 meals a day lol! Not that I haven't done it before... I lift 3-4 days a week... maybe I should add another workout day to lean out? Though I need enough of recovery time between workouts... don't know what to do:(
Did you take the BMR and multiply it by 10-12 like Erin suggested to get the 1175 calories?
Any tips for the hunger pains...until it gets easier?
I love your smile ❤️
I'm a type 1 diabetic and an endomorph, hence my middle section is very fat, what should I do?
Can you talk about weight training while on birth control? I read (or heard in a video) that it’s hard for women to lose the “soft muscular” look when birth control is involved. Is that true? I’m 43 and have been on the pill about 15 years now, and still trying to lose that “soft” look…I do have an autoimmune disorder and thyroid issues though, so it’s definitely a struggle overall…
Just curious, you mentioned that to be in the caloric deficit you must eat more than you burn. Shouldn’t that be the opposite? Because if you want to be in caloric deficit, you have to eat less calories than your daily metabolic rate tho?
Hey Erin! Love your videos!! Especially your live Q&As! This may seem like a dumb question, but when you say a caloric deficit for losing fat, can that be per week? Or does the caloric deficit have to be per day? Thank You.😊
Hi Erin! I love your videos, they are very informative and practical which make them easy to apply.
May I suggest including bullet points that pop up on one side of the screen to make the video more engaging?
Looking forward to seeing more videos!
I'm 58 ,I only try to listen and wat h your channel ..I need motivation.
You can do it!
@@ErinSternFIT you know I started to buy went to bed depression have no family immediate and we will send me nine years and besides him ghosting me on it was very abusive relationship and I feel better about myself and everything is just getting motivated to do it and I look at you inspires me I take little bits and pieces but just trying to do it I'm actually doing it I just so difficult. When people see just snap out of it but you know it's I made myself go get a great job over 12 hours a day in a factory I don't know I just I know I'll feel better but I just have to keep watching your videos thank you God bless
Motivation does not exist until after you are disciplined
I was about to go eat junk and this video came on, it's like Erin is my accountability partner. 😂
Hi Erin, for the fitness app program is that a contract plan? or will I be able to cancel anytime? Would like to try it it out 😊
Hi GI Jane! Thanks for your interest in the app! You can cancel at any time!
Adore you!!? You face is always glowing..please do a makeup vudeo!
You look so amazing!!!
Thank you! 😊💪 Train smart and train hard! Thanks for watching and sharing 💖
Youre welcome
Erin you don’t believe in fasting for health?
Just FYI at 2 minutes 20 seconds, you said "you must eat more than you burn". That's not what you meant, right?
Got it’s sooo hard. Calories add up QUICK
If anyone gets to see my comment, did you get number 2? Multiply my desired weight x 10= 580. So what do I do with that desired number? Do I try to lose 580 calories gradually ?
Thank you for the info. Appreciate you being so ‘down to earth.’ I’m looking forward to trying to lean down. I think my hardest challenge is actually getting enough protein per day. I’m 5’2, 130 lbs. Just turned 51. I’m just not a big eater. I really don’t want to take more than 2 ( protein ) shakes a day. But to reach my protein requirements daily, I almost have to take 3.
I would eat actual FOOD….( a can of tuna, p butter or a steak….)…… I’m 5’2” 107 lbs I do not “ look “ skinny , I have Lots of muscle…..very active ….
Hi Erin, I noticed that on minute 2.22, you mentioned that "you must eat more than you burn." This is a little confusing. Could you clarify, please?
She misspoke.
As much as I loathe counting calories, weighing, measuring and calculating macros, it's the only thing that really worked and got fast results while not being hungry. Guess I gotta dust off that digital scale and fire up my fitness pal again.....
Why do some coaches recommend such a high amount of protein? For example 150-160 grams per day for someone 115 lbs. Is there a macro percentage you recommend or feel is optimal for both cutting and bulking?
All the scientific evidence I’ve seen shows 1.6-2.2g/kg body weight is optimal, so for you, that would be 83-114g/day. If you eat more, your missing out on nutrients and fiber that you need from carbs and other nutrients from fat. There will also be digestion issues. I am a dietitian and happened to see this, but it drives me nuts when trainers recommend these ridiculous amounts of protein with no basis for it!
How about 122 lb woman under 5 ft tall . Weight lift 4/6 day a week depending on what program I m in . How much is good to consume food to gain some muscle and lose some tummy fat
Woman under 5 ft tall
I m 50 +
Hi Thinley! For recomping, you’ll want to be at maintenance calories. I’d recommend around 1g/1lb of body weight, and a macro split that leans more towards carb intake. And patience - recomping takes time! Also, we can’t preferentially lose fat from specific areas. Leaning down overall may help with tummy fat reduction. Hope that helps!
Thank you 🙏
What if you barely lose weight on the scale but are losing bc clothes are loose and building muscle, do you keep the activity and calories the same or will you have to lower the calories eventually?
Your body is changing and your clothes tell the story better than the scale… take pics of yourself and check them for differences each week. Muscle is heavier than fat… you may even gain weight but look fantastic!
1lb of fat weighs the same as 1lb muscle..the difference is the density. Do what Erin said on videos. Measure your body arms, legs, stomach etc & watch what areas are growing, not so much the scale.
Something isn't adding up. I weigh the same if I eat 1,400 calories or 2,000 calories 🤔. I made slow adjustments over months to dial down from the 2,000 calories a day. I'm guessing it's either hormones or my metabolism is broken. Why does losing fat have to be so darn hard?
I fast 18 years so I try to eat 2 times
A day I focus on my protein , fiber ,
What if Im focused on losing fat and not weight. This is where I get confused.
Anyone looking to lose weight should be wanting fat loss!
Hi❤