Great info as always. To add, adequate SLEEP is crucial too; for anyone looking to build muscle, lose weight (fat) or simply become healthier in fitness and mind...
Totally agree! It's why I mention that in the bonus tip! :-) Without a proper focus on recovery, we don't see the hard work from our training and macro focus pay off!
0:38 use all three drivers of muscle growth 1:48 don't fear protein and BCAAs 2:46 don't reduce rest time 3:30 quality calorie surplus 4:35 focus on compound lifts first 5:40 cut back on cardio 6:13 strategically use isolation exercises 7:05 don't fear carbs 8:01 increase your training frequency
#1 Use all 3 "driver's of growth": muscle tissue damage, mechanical tension & metabolic stress - do both big range movements, plus small range, for constant tension burn. #2 protein timed to workouts, plus take BCAAs. #3 take longer rest between sets, for recovery & maximizing growth. #4 moderate calorie surplus (100 calories) get micro nutrients & high protein. #5 lift heavy, start with compound lifts (lower rep range) then isolation movements for stubborn areas. #6 reduce cardio, no HIT. #7 isolation movements, after compound movements. #8 don't fear carbs, time them around your workout, to provide energy for your workout session & to replenish muscles. #9 increase training frequency (2x per week, with variety). #10 good sleep & take a day off, when rest is needed for repair. ("HIT" intensity training. BCAAs branch chain amino acids.)
Solid balanced and helpful advice for programming, thank you for don’t neglect the carbs and including a focus on older women who are serious about training. There are a lot of moving parts to building muscle but effort in programming allows for more effort and impact in the gym. Brilliant as always Cori 😊
Honestly Cori your tips are priceless! Thank you so much being 52 and peri menopausal is such a struggle. I struggle with hunger but worry about surplus. I understand I need to increase calories slowly but it’s hard finding the balance🙏❤️❤️❤️
I am a 68 years old woman and I would love to watch like to watch exercise videos of my favorite beautiful actress Raquel Welch showing it is possible to be fit at our age. I am a Mother, grandmother and great-grandmother and would like to be an example that being fit can be accomplished for a healthy future for our children. Anyone over 60 years old would be an inspiration to us.
Your presentation of this perspective on training and diet is so helpful to me. It's a big deal and I probably need to watch your video 3 or 4 times to really absorb the details. Thank you again.
What do you suggest with people like myself I’m 49 and I have sciatica on my hips, and herniated disc? What exercise can I do, since I’m not able to lift heavy weights anymore
Wow, how you've grown (both, channel and physique). I used to regularly watch your videos back in 2015-2016 and I now see that you have a supplement line - very cool.
How have I not found you until now? Thank you for sharing all your knowledge and guidance. I have been binge watching your videos and with all this information, I'll be able to finally get off this stubborn menopausal fat. I have already downloaded a Macro app onto my phone today and I'm really liking how it shows just what I'm consuming. The app really does take all the work of counting everything yourself. This is definitely going to be a game changer, which makes me excited to see my results.
I am still really struggling with fat loss on my abdomen. The last bit of it is just so incredibly stubborn. So I'm very low carb right now. I lift weights now in addition to cardio, but I will definitely be incorporating these tips when I'm ready for bigger gains. Thank you!!
Hi, I know it has been a while since you wrote, but I just wanted to say that genetics play a big part of where the fat localizes. I'm 172cm tall and at one point weighted 48-49kg, giving me a BMI of around 16.3. I was very skinny, and a little creepy to look at. I still had fat on my abdomen. I'm one of those people who needs to have a very low body fat % to get rid of it completely, and that's not healthy for a pre-menopause woman.
Saura I am almost 70, been weight training for decades. I’m no expert but I do the same workouts as younger people but I have modified certain things. I listen to my body, keep proper form, and mindful my goal is to be healthy not the cross fit queen 😂. Mostly I skip the high intensity jumps and keep one foot on the floor during cardio. As far as weights I do heavier weights than when I was younger and I can do 26 military style push-ups. (But I still can’t do a pull-up!). Maybe your question is strength training for those over 65 who have never done it before?
I am super grateful for your content. I found it a not all that long ago but hadn't taken time to sit and focus on your videos. I also was guilty of not making emails priority. Today I had some questions and I saw one of your videos as a recommendation and another in the list under it. I have chronic medical issues and I love working out and building muscle. For years as a result of mental and physical health issues I sat paralyzed on the couch. Last year I started working out regularly again and I began to change the way I am eating. I had some events take place that caused me to slack a lot on working out and affected my eating. Probably a month and a half ago I knew I needed to get back to what I love which also benefits me. I also knew because of hEDS I absolutely had to strengthen my joints. I was doing a weight workout group one Saturday and discovered there's things I need to be able to do with my body that I struggle with. At that time I knew something had to change so my first thought was balance but I didn't know what that would look like. I also knew I needed more practical ways of working muscles groups especially in the area of my hips. Even though I have been going up in weights when I go to the Dr and need to resist and all the other strength testing they do it doesn't reflect what I have been doing. The other video I watched and this one help me understand. It also helps me have gratitude for my body because it was "telling me, " balance but I didn't know what that looks like. Your videos helps me see what I was sensing my body saying I need. No words could express the gratitude I have for your content!!
I love how you look so excited when you got the food in your hand.. its like you're celebrating "I get to eat food now.." it your prize you've earned it. enjoy😄
Solid content from Cori as always. No secret formula, no magic hacks or “abs in 2 weeks” BS - just hard work but SMART hard work. Also, this video contains the first intelligent justification I’ve come across for the targeted use of BCAAs - makes a nice change from the gym bro hard sell. Keep up the good work!👏
Love your channel for years now. We can always benefit from the advice you give us is very solid and useful. Thank you for your knowledge and the very best content.
Thank you for these tips!!! Any suggestions for types of workouts for those of us starting after a LONG period of time without working out? In the past I used to plow into working out again but was SO incredibly sore that it took a LONG time to not feel sore anymore. Do you have a video already that speaks to beginners?
I love your content. THANK YOU!!! I have 40-45 fat pounds to lose but I don't want to lose muscle and I do want to build muscle and strength. What do you recommend? Still follow this video or do you have another I should review? I am post menopausal.
Hi Cori, thanks again for such helpful information--question: I workout early morning and I prefer to work out before eating as eating first has me feeling more sluggish. I add some protein powder and my collagen supplement to my coffee, workout and then eat my first meal. Oatmeal, oatbran or eggs/egg white omlette. Should I be forcing myself to eat some sort of carb before working out or is it okay to continue as I am? I hope this made sense!
NASM advises at least 200 calories of CHO and protein 1 to 3 hours before exercise. I agree: for energy, avoiding breaking down muscle, and stamina. Just find a premade protein shake that is around 200 calories to drink an hour before.
Love your channel! For someone who is lean and has no health problems, do you think putting on muscle should be a priority? My main goal is longevity and I know that there is a decline in muscle mass with age. Should I try to build more muscle to prevent future problems?
Incredible - You Nailed It - These Have All Been On My Radar And You Brilliantly Answered Them One By One - Well Done And Thank You Cheers P.S. Happy Happy Pups There Human
that was a great video and lots of scenes of you in different settings, which was new it seems like. i love it and the info super informative, Thanks so much ! Mostly i listen your podcast but i so often watch your channel as well. keep the good work ! you mentioned something about endurance athletes trying to bulk, that would be a nice topic to cover if you can ... that s my life... runner not able to bulk muscle mass despite lots of clean food. thanks in advance for your consideration 👍🏻☀
Thank you very much Cori for all the great info. I've heard that taking BCAAs is pointless and taking whole proteins I'd better. What has your research shown to be "true" ?
Getting enough protein overall should ALWAYS be your focus. Supplements are supplemental and make that 1% difference. I specifically wanted to include them because I work with a majority of clients going through peri-menopause and menopause. I mention that the BCAAs tip is for them specifically. Because of those hormonal changes, the fact that many are looking to lose weight so in a calorie deficit where we don't tend to truly "get enough" of anything, tend to be more cardio heavy in their training AND the simple fact that as we get older we become less able to utilize protein as efficiently, I wanted to share what I've found works as well as what I've learned from researchers specifically assessing and helping this population. :-)
@@redefiningstrengthOC I'd love video for us ladies going through peri-menopause and menopause. I've always relied on cardio to stay slim but I can't put in the miles like I used to and it seems like unless my diet is 100% "on point" I get nowhere.
@@TinaD-qm6mu I’m a guy but I’ll unequivocally say that you’ve come to a great channel. I’m certain you’ll find the solutions to your fitness problem HERE🙂
Great points. I'm getting back to building my muscle as I was on a weight loss program that ended up causing me to loose muscle mass along with weight. Your thoughts as to starting from a weak state as to weight and reps? Thank you
Cori i undertand you , but the way to catch other people to do it is , to get them the mindset "2weeks". If they do it by them self. Yes! 2 Weeks is the time by doing fitness , where the own body regulate and you hate that time. I hope you go more in the mindset by that , otherwise i will stop training ;) (No i will not stop Calisthenics xD) . I wish you the best , Cori , and my Finish is to make Cali great in Germany for the healthy for the people. Its need so much :(
I exercise 5 to 6 days weekly, one hour each time. I combine 30 min jogging with 30 min moderate weight lifting. However, I'm not happy with the results. I want to see more muscle mass development, and I'm not seeing it. I'm not sure what I'm doing wrong. I've been exercising for years, but only in the last year, I introduced muscle building and made my workouts an hour long. Also. I do watch my diet. I'm 5'2, 112 pounds. I recently added a vegan protein powder to see if that helps. I'm soon to be 55. Maybe that has something to do with it, idk. 🤷🏽♀️
Hey sweets, that comment you made about the complex carbs pre and simple carbs post workouts... can you pls elab more on that subject? We're always taught simple carbs are the enemy @ ANY time.
I finally understand, thank you. How long after workout can go before i should eat? How do i determine how many calories you burn in activities? I do not want to undercut myself for food.
I set overall calorie intakes with clients based on overall activity NOT calories burned from a workout. And meal timing can be something you vary based on your schedule. And if you eat sufficient protein prior to your workout, eating right after is less important :-) Are you tracking your food currently? That is a great place to start!
My husband and I are older (60+) and wanting to gain functional strength. Do you have any specific advice for a place to start and not injuring ourselves? We currently are active but need to add functional muscle.
I appreciate the tip on resting between different workouts. I've seen tons of videos where folks are performing HIIT workouts with at least 20-30 seconds of rest in between. I didn't realize that's not necessary if you're trying to build up muscle.
So I'm biased toward my own brand but I only added them to what I offer because I use them personally and have had specific clients implement them. How often and how much will depend on the client and their training. For my clients in menopause and peri-menopause, looking to lose weight and training intensely, we may use a scoop during their workout to be consumed while also dialing in their overall protein intake for the day.
I’m insulin resistant so I can’t eat that many carbs or can eat only select carbs like broccoli . Any recommendations on the correct amount of vegetable carbs to eat in order to build muscle?
I was going to write the same exact question! Although I don’t think it makes a huge difference for us. Check out Dr. berg’s channel to build muscle on keto… basically keep Doing what you are doing and veggies are OK on keto. Also use keto breads like UNBUN which have some level of carb and lots of veggies and enough protein (he says 8 ounces max even when trying to build muscle) without spiking blood glucose. And we DO NOT need to eat after working out. Our bodies can’t handle the glucose input.
Hello I just started working out thought I'd start with yoga and stretches and I get nauseated I thought I drank enough water but I guess I didn't any other suggestions I'm working on getting my back in line and straight again first but I really want my body as tone
I am type 2 diabetic. I am afraid of increasing carbs. I need help with some pre and post workout meals that doesn't spike blood sugar. I'm afraid of bananas and oatmeal. I lost 40 pounds on keto. Im now trying to build muscles. Any advice for me?
I’m breastfeeding and obviously not getting full nights of sleep as a result. I’m doing *everything* else you mentioned though. The weight is coming off just SO slowly
What Supplements do you use?? I m always on the fence..is it really necessary for not..I'm 58 menopausal..🙄Do weights ..but broke my foot in June....aircast until sept. I do most of your tips..Do 2 meals a day or sometimes 1.and no sugar.I would love to do more carbs. I do occasionally..but the issue is if I do carbs eg.I love Oatmeal..but it just makes me crave the next and I just want to eat everything in Sight!!🙄My Goal is increase Muscle mass and lose fat..I'm 137..would like to be 120.
So no hiit, that will get rid of muscle? I like to jump rope for a 10 minutes I do that 2-4 times a week Hiit I do 1-2 a week The rest I usually do some sort of resistance I jump rope after usually Plus ab workout
Always great advice! Just curious about the amount of cardio being too much. Is say 15,000 steps(not running and just walking) too much for example? Or is it more related to those who are runners/endurance bikers, sports, etc?
I was wondering similar. There is a lot of conflicting advice around cardio/muscle building/fat loss. I was under the impression that it's not so much the AMOUNT of cardio you do, but the INTENSITY, that is important. It's my understanding that low intensity cardio several times a week - is really beneficial (for general health, and for weight loss, and shouldn't be detrimental to muscle gain). By low intensity - I mean something that raises your heart rate slightly, but not massively. The type of exercise you need to do to achieve that will be different for everyone. For some, it will be a gentle walk; for others that could be a run. Just need to keep aware of your heart rate, and not let it get too high.
great vid! I've been having trouble seeing all my hard work. I can feel the muscles in my arms growing but i am yet to see the definition. Also after a workout I tend to eat nuts and seed as they are more convenient, is this hindering my progress?
I would definitely start tracking your diet to see your overall macro breakdown for the day. Those macros really matter for losing that fat that may be hiding that lean mean muscle! :-) redefiningstrength.com/how-to-build-muscle-and-lose-fat-at-the-same-time/
These are great tips. Got a question. I weight train for strength and build my body a bit, but not bulk up like a body builder. Is it ok then to continue doing long runs and long rides? I love running and cycling. Current sched is PPL mwf and tths are for either running or cycling.
Hi, I enjoyed the video but I'm French and sometimes had a hard time to follow. Could you maybe, please, add some text for the title of each of your tip so the non English fluent people can benefits of you advices too in your future videos? 🙏 Thank you for your work!
The nutrition info seems out of date to me. You’ve only got to watch ‘The Game Changers’ or read up on the scientific research on advantages of plant based protein over animal-based.
![[Live] : ONE 168 วันนี้!! "โจนาธาน vs ซุปเปอร์เล็ก"](http://i.ytimg.com/vi/0jIN65KgJsI/mqdefault.jpg)
![ตีสิบเดย์ [FULL] | นางเอกหมอลำเงินล้าน "อุ๋งอิ๋ง เพชรบ้านแพง" & ไฮโซสาวสุดฮอต "ลิลลี่ เหงียน"](http://i.ytimg.com/vi/jPxQS_EgrJ4/mqdefault.jpg)
Oh my God I'm glad you said that about the carbs I'm so sick of tired of people saying carbs are so bad I'm on the keto diet Etc
Great info as always. To add, adequate SLEEP is crucial too; for anyone looking to build muscle, lose weight (fat) or simply become healthier in fitness and mind...
*Sleeping at least 8 hours a night, that's where you lose your weight, while you sleep* !!!
Totally agree! It's why I mention that in the bonus tip! :-) Without a proper focus on recovery, we don't see the hard work from our training and macro focus pay off!
@@redefiningstrengthOC Indeed! Keep up the good work Ma'am!
💯💯💯
0:38 use all three drivers of muscle growth
1:48 don't fear protein and BCAAs
2:46 don't reduce rest time
3:30 quality calorie surplus
4:35 focus on compound lifts first
5:40 cut back on cardio
6:13 strategically use isolation exercises
7:05 don't fear carbs
8:01 increase your training frequency
#1 Use all 3 "driver's of growth": muscle tissue damage, mechanical tension & metabolic stress - do both big range movements, plus small range, for constant tension burn.
#2 protein timed to workouts, plus take BCAAs.
#3 take longer rest between sets, for recovery & maximizing growth.
#4 moderate calorie surplus (100 calories) get micro nutrients & high protein.
#5 lift heavy, start with compound lifts (lower rep range) then isolation movements for stubborn areas.
#6 reduce cardio, no HIT.
#7 isolation movements, after compound movements.
#8 don't fear carbs, time them around your workout, to provide energy for your workout session & to replenish muscles.
#9 increase training frequency (2x per week, with variety).
#10 good sleep & take a day off, when rest is needed for repair.
("HIT" intensity training. BCAAs branch chain amino acids.)
Thanks!
You are the best person on Beyonce's Internet
Thanks for this ☺️
Solid balanced and helpful advice for programming, thank you for don’t neglect the carbs and including a focus on older women who are serious about training. There are a lot of moving parts to building muscle but effort in programming allows for more effort and impact in the gym. Brilliant as always Cori 😊
Honestly Cori your tips are priceless! Thank you so much being 52 and peri menopausal is such a struggle. I struggle with hunger but worry about surplus. I understand I need to increase calories slowly but it’s hard finding the balance🙏❤️❤️❤️
I am a 68 years old woman and I would love to watch like to watch exercise videos of my favorite beautiful actress Raquel Welch showing it is possible to be fit at our age. I am a Mother, grandmother and great-grandmother and would like to be an example that being fit can be accomplished for a healthy future for our children. Anyone over 60 years old would be an inspiration to us.
Your presentation of this perspective on training and diet is so helpful to me. It's a big deal and I probably need to watch your video 3 or 4 times to really absorb the details. Thank you again.
So glad the videos help!! :-)
I agree
What do you suggest with people like myself I’m 49 and I have sciatica on my hips, and herniated disc? What exercise can I do, since I’m not able to lift heavy weights anymore
Do you provide coaching?
You are amazing. Thank for all the explanations. I am going through menopause and having a difficult time.
Wow, how you've grown (both, channel and physique). I used to regularly watch your videos back in 2015-2016 and I now see that you have a supplement line - very cool.
How have I not found you until now? Thank you for sharing all your knowledge and guidance. I have been binge watching your videos and with all this information, I'll be able to finally get off this stubborn menopausal fat. I have already downloaded a Macro app onto my phone today and I'm really liking how it shows just what I'm consuming. The app really does take all the work of counting everything yourself. This is definitely going to be a game changer, which makes me excited to see my results.
WOO HOOO! Love that you've started tracking! It will truly pay off! Welcome to RS!
I am still really struggling with fat loss on my abdomen. The last bit of it is just so incredibly stubborn.
So I'm very low carb right now. I lift weights now in addition to cardio, but I will definitely be incorporating these tips when I'm ready for bigger gains. Thank you!!
thats def not the answer. you need carbs. and re structure your diet. and check your thyroid and hornones
Hi, I know it has been a while since you wrote, but I just wanted to say that genetics play a big part of where the fat localizes. I'm 172cm tall and at one point weighted 48-49kg, giving me a BMI of around 16.3. I was very skinny, and a little creepy to look at. I still had fat on my abdomen. I'm one of those people who needs to have a very low body fat % to get rid of it completely, and that's not healthy for a pre-menopause woman.
Can you please do a video on strength training for women above 65
Saura I am almost 70, been weight training for decades. I’m no expert but I do the same workouts as younger people but I have modified certain things. I listen to my body, keep proper form, and mindful my goal is to be healthy not the cross fit queen 😂. Mostly I skip the high intensity jumps and keep one foot on the floor during cardio. As far as weights I do heavier weights than when I was younger and I can do 26 military style push-ups. (But I still can’t do a pull-up!).
Maybe your question is strength training for those over 65 who have never done it before?
I am super grateful for your content. I found it a not all that long ago but hadn't taken time to sit and focus on your videos. I also was guilty of not making emails priority. Today I had some questions and I saw one of your videos as a recommendation and another in the list under it.
I have chronic medical issues and I love working out and building muscle. For years as a result of mental and physical health issues I sat paralyzed on the couch. Last year I started working out regularly again and I began to change the way I am eating. I had some events take place that caused me to slack a lot on working out and affected my eating. Probably a month and a half ago I knew I needed to get back to what I love which also benefits me.
I also knew because of hEDS I absolutely had to strengthen my joints. I was doing a weight workout group one Saturday and discovered there's things I need to be able to do with my body that I struggle with. At that time I knew something had to change so my first thought was balance but I didn't know what that would look like. I also knew I needed more practical ways of working muscles groups especially in the area of my hips.
Even though I have been going up in weights when I go to the Dr and need to resist and all the other strength testing they do it doesn't reflect what I have been doing. The other video I watched and this one help me understand. It also helps me have gratitude for my body because it was "telling me, " balance but I didn't know what that looks like. Your videos helps me see what I was sensing my body saying I need.
No words could express the gratitude I have for your content!!
This was really well done! Thank you so much for making this video! You are appreciated ❤️
I love how you look so excited when you got the food in your hand.. its like you're celebrating "I get to eat food now.." it your prize you've earned it. enjoy😄
I would absolutely LOVE weekday workouts !!!!!!!!!!!
Pleaseeee and THANK YOU
Solid content from Cori as always. No secret formula, no magic hacks or “abs in 2 weeks” BS - just hard work but SMART hard work.
Also, this video contains the first intelligent justification I’ve come across for the targeted use of BCAAs - makes a nice change from the gym bro hard sell. Keep up the good work!👏
This video in incredibly informative and helpful (and timely). It's so appreciated - thank you! 💜💪🏽
This popped up out of nowhere but it was like a Godsend.. I do F45 5 days a week and will now change how I do it.. Thank you
Love your channel for years now. We can always benefit from the advice you give us is very solid and useful. Thank you for your knowledge and the very best content.
Thank you for these tips!!! Any suggestions for types of workouts for those of us starting after a LONG period of time without working out? In the past I used to plow into working out again but was SO incredibly sore that it took a LONG time to not feel sore anymore. Do you have a video already that speaks to beginners?
You are an amazing TH-camr! Great job on all your videos. love them
Thank you Cori for this detailed information… various tips like carbs, menopause women and compound exercises first… i will apply your suggestions👍
Your videos are always informative.
I love your content. THANK YOU!!! I have 40-45 fat pounds to lose but I don't want to lose muscle and I do want to build muscle and strength. What do you recommend? Still follow this video or do you have another I should review? I am post menopausal.
Great! Thank You ..needed this very informative!
So glad it helped Ann!
🏆Easily the most informative and interesting tutorial. Your definition is is an example of an anatomy chart. Very helpful. Thank you.
Thanks for sharing, knowledge is everything
So grateful that I found you and the Redefining Strength team :) You are changing lives . . .one person at a time :)
Excellent info. Thank you.
Glad it helps!
Great advice!
Thank you so much for this valuable information.
Hi Cori, thanks again for such helpful information--question: I workout early morning and I prefer to work out before eating as eating first has me feeling more sluggish. I add some protein powder and my collagen supplement to my coffee, workout and then eat my first meal. Oatmeal, oatbran or eggs/egg white omlette. Should I be forcing myself to eat some sort of carb before working out or is it okay to continue as I am? I hope this made sense!
NASM advises at least 200 calories of CHO and protein 1 to 3 hours before exercise. I agree: for energy, avoiding breaking down muscle, and stamina. Just find a premade protein shake that is around 200 calories to drink an hour before.
I always say do what works for you
Excellent video
Love your channel! For someone who is lean and has no health problems, do you think putting on muscle should be a priority? My main goal is longevity and I know that there is a decline in muscle mass with age. Should I try to build more muscle to prevent future problems?
Makes sense. Thank you! Will do.👍
Ohhhh, those puppies... They look like book ends!
:-) Kiwi and Sushi are the best part 😆
This was excellent information! Thank you!
Thanks so much for this information. ❤️ your channel. You're so informative
THANK YOU FOR MENTIONING MENOPAUSE!
Great advice. Thank you! Do you have any workout routines posted anywhere by chance please (mainly full body)? Thanks.
Your body is amazing! And your videos are super helpful! Thank you!
Incredible - You Nailed It - These Have All Been On My Radar And You Brilliantly Answered Them One By One - Well Done And Thank You
Cheers
P.S. Happy Happy Pups There Human
that was a great video and lots of scenes of you in different settings, which was new it seems like. i love it and the info super informative, Thanks so much ! Mostly i listen your podcast but i so often watch your channel as well. keep the good work ! you mentioned something about endurance athletes trying to bulk, that would be a nice topic to cover if you can ... that s my life... runner not able to bulk muscle mass despite lots of clean food. thanks in advance for your consideration 👍🏻☀
Cori , thank you, I appreciate your explanations and examples. Have a wonderful week ahead.❤️✌️ :) Jesse
You too! Glad they help!
A very fit woman like you - best example of female beauty and strength!!!😘
Thank you very much Cori for all the great info. I've heard that taking BCAAs is pointless and taking whole proteins I'd better. What has your research shown to be "true" ?
Getting enough protein overall should ALWAYS be your focus. Supplements are supplemental and make that 1% difference. I specifically wanted to include them because I work with a majority of clients going through peri-menopause and menopause. I mention that the BCAAs tip is for them specifically. Because of those hormonal changes, the fact that many are looking to lose weight so in a calorie deficit where we don't tend to truly "get enough" of anything, tend to be more cardio heavy in their training AND the simple fact that as we get older we become less able to utilize protein as efficiently, I wanted to share what I've found works as well as what I've learned from researchers specifically assessing and helping this population. :-)
@@redefiningstrengthOC Ok. Thank you very for replying so soon 🙂
@@redefiningstrengthOC I'd love video for us ladies going through peri-menopause and menopause. I've always relied on cardio to stay slim but I can't put in the miles like I used to and it seems like unless my diet is 100% "on point" I get nowhere.
@@TinaD-qm6mu I’m a guy but I’ll unequivocally say that you’ve come to a great channel. I’m certain you’ll find the solutions to your fitness problem HERE🙂
Great points. I'm getting back to building my muscle as I was on a weight loss program that ended up causing me to loose muscle mass along with weight. Your thoughts as to starting from a weak state as to weight and reps? Thank you
Thank you so much Cori !!
Thanks for your awesome wise information
Thanks for the meno mention.
These are great tips thanks just what I was looking for
Cori i undertand you , but the way to catch other people to do it is , to get them the mindset "2weeks". If they do it by them self. Yes! 2 Weeks is the time by doing fitness , where the own body regulate and you hate that time. I hope you go more in the mindset by that , otherwise i will stop training ;) (No i will not stop Calisthenics xD) . I wish you the best , Cori , and my Finish is to make Cali great in Germany for the healthy for the people. Its need so much :(
sorry by my english;)
This is so great! All in one video! How can we support your channel?
thank you!
I exercise 5 to 6 days weekly, one hour each time. I combine 30 min jogging with 30 min moderate weight lifting. However, I'm not happy with the results. I want to see more muscle mass development, and I'm not seeing it. I'm not sure what I'm doing wrong. I've been exercising for years, but only in the last year, I introduced muscle building and made my workouts an hour long. Also. I do watch my diet. I'm 5'2, 112 pounds. I recently added a vegan protein powder to see if that helps. I'm soon to be 55. Maybe that has something to do with it, idk. 🤷🏽♀️
Excelent; Thank you
Not to say there wasn't great content in this video but I immediately liked because I have the same shirt 😉. Great video though
That shirt just has to make you smile, right!? :-)
Hey sweets, that comment you made about the complex carbs pre and simple carbs post workouts... can you pls elab more on that subject? We're always taught simple carbs are the enemy @ ANY time.
I finally understand, thank you. How long after workout can go before i should eat? How do i determine how many calories you burn in activities? I do not want to undercut myself for food.
I set overall calorie intakes with clients based on overall activity NOT calories burned from a workout. And meal timing can be something you vary based on your schedule. And if you eat sufficient protein prior to your workout, eating right after is less important :-) Are you tracking your food currently? That is a great place to start!
I just started. I thought I was eating enough protein but wasn't. I am active without workouts and wasn't sure how account for calorie intake.
My husband and I are older (60+) and wanting to gain functional strength. Do you have any specific advice for a place to start and not injuring ourselves? We currently are active but need to add functional muscle.
I appreciate the tip on resting between different workouts. I've seen tons of videos where folks are performing HIIT workouts with at least 20-30 seconds of rest in between. I didn't realize that's not necessary if you're trying to build up muscle.
Excellent video, cheers Vancouver Island Canada
Gracias por tan importantes consejos, guardados! 🤩👏🏽👌🏾
Thank you 😊 💓
Excellent thanks .
Bca drinks any names suggestions ? So many to choose from ! How much how often ? How is it compare to a regular protein?
So I'm biased toward my own brand but I only added them to what I offer because I use them personally and have had specific clients implement them. How often and how much will depend on the client and their training. For my clients in menopause and peri-menopause, looking to lose weight and training intensely, we may use a scoop during their workout to be consumed while also dialing in their overall protein intake for the day.
@@redefiningstrengthOC Where do we get your brand?
Great sound tips thank you
"Goal digger" - nice!
So true! thx
Love your car. Videos are great as well.
Such an informative video
For cardio I swim 3x/week 1/2 hour each time; good idea? This is just my aerobics, I strength train as well.
What about the science that says BCAAs are not proven to do anything for your gains?
Super!
I’m insulin resistant so I can’t eat that many carbs or can eat only select carbs like broccoli . Any recommendations on the correct amount of vegetable carbs to eat in order to build muscle?
I was going to write the same exact question! Although I don’t think it makes a huge difference for us. Check out Dr. berg’s channel to build muscle on keto… basically keep
Doing what you are doing and veggies are OK on keto. Also use keto breads like UNBUN which have some level of carb and lots of veggies and enough protein (he says 8 ounces max even when trying to build muscle) without spiking blood glucose.
And we DO NOT need to eat after working out. Our bodies can’t handle the glucose input.
@@nancyorkeithm1518 Thanks! Yes, I do subscribe to Dr.Berg so I will watch his video on building muscle. I appreciate the info and recommendation!
@@mrs.donglover2586 I think the answer for me is actually doing the workout lol
Is it also calories in, calories out? Be in a calorie deficit at all times? Thank you
Hello I just started working out thought I'd start with yoga and stretches and I get nauseated I thought I drank enough water but I guess I didn't any other suggestions I'm working on getting my back in line and straight again first but I really want my body as tone
This is a great video.
I am type 2 diabetic. I am afraid of increasing carbs. I need help with some pre and post workout meals that doesn't spike blood sugar. I'm afraid of bananas and oatmeal. I lost 40 pounds on keto. Im now trying to build muscles. Any advice for me?
I’m breastfeeding and obviously not getting full nights of sleep as a result. I’m doing *everything* else you mentioned though. The weight is coming off just SO slowly
I am living for that rainbow and unicorn Tshirt 🤩
hehe thank you! Tee turtle!
Yes…… lifting ,good food before and after workout
Hi, do you have any thoughts on muscle growth while eating vegan?
Where can we get those gorgous looking food recipes please?
What Supplements do you use?? I m always on the fence..is it really necessary for not..I'm 58 menopausal..🙄Do weights ..but broke my foot in June....aircast until sept.
I do most of your tips..Do 2 meals a day or sometimes 1.and no sugar.I would love to do more carbs. I do occasionally..but the issue is if I do carbs eg.I love Oatmeal..but it just makes me crave the next and I just want to eat everything in Sight!!🙄My Goal is increase Muscle mass and lose fat..I'm 137..would like to be 120.
Best suggestion to loose lower stubborn belly fat?
So no hiit, that will get rid of muscle?
I like to jump rope for a 10 minutes I do that 2-4 times a week
Hiit I do 1-2 a week
The rest I usually do some sort of resistance I jump rope after usually
Plus ab workout
Always great advice! Just curious about the amount of cardio being too much. Is say 15,000 steps(not running and just walking) too much for example? Or is it more related to those who are runners/endurance bikers, sports, etc?
I was wondering similar. There is a lot of conflicting advice around cardio/muscle building/fat loss. I was under the impression that it's not so much the AMOUNT of cardio you do, but the INTENSITY, that is important. It's my understanding that low intensity cardio several times a week - is really beneficial (for general health, and for weight loss, and shouldn't be detrimental to muscle gain). By low intensity - I mean something that raises your heart rate slightly, but not massively. The type of exercise you need to do to achieve that will be different for everyone. For some, it will be a gentle walk; for others that could be a run. Just need to keep aware of your heart rate, and not let it get too high.
it is, actually. that build muscle and shreds fat is BUILDING MUSCLE, not cardio.
great vid! I've been having trouble seeing all my hard work. I can feel the muscles in my arms growing but i am yet to see the definition. Also after a workout I tend to eat nuts and seed as they are more convenient, is this hindering my progress?
I would definitely start tracking your diet to see your overall macro breakdown for the day. Those macros really matter for losing that fat that may be hiding that lean mean muscle! :-) redefiningstrength.com/how-to-build-muscle-and-lose-fat-at-the-same-time/
These are great tips. Got a question. I weight train for strength and build my body a bit, but not bulk up like a body builder. Is it ok then to continue doing long runs and long rides? I love running and cycling. Current sched is PPL mwf and tths are for either running or cycling.
I don't see why not do what you love doing
Hi, I enjoyed the video but I'm French and sometimes had a hard time to follow. Could you maybe, please, add some text for the title of each of your tip so the non English fluent people can benefits of you advices too in your future videos? 🙏
Thank you for your work!
There’s a transcript button you can click on under description to read her words.
I must add that she is beautiful! Raquel Welch is a great role model, show us how it's done!
what BCAAS do you recommend for women going through menopause
Lack of sleep is hurting me. Working at night is tough.
The nutrition info seems out of date to me. You’ve only got to watch ‘The Game Changers’ or read up on the scientific research on advantages of plant based protein over animal-based.
I didn’t understand how many calories you said to add daily for muscle growth? Only 100? That seems too low, so I’d love to knowThanks
What about if you really want to gain weight? Everyone does not want to lose weight.
I a antierer tilt what’s the what’s the muscles I need to strengthen?