How To LOSE FAT and GAIN MUSCLE To Look LEAN and STRONG
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- เผยแพร่เมื่อ 3 ม.ค. 2022
- How To Lose Fat and Gain Muscle To Look Lean and Strong
In this video I am explaining 3 mistakes I made in the past that I thought would help me look leaner and decrease body fat, but did not. I am explaining how to lose weight, gain muscle, tone up, and look lean by following 3 simple principles of fat loss. Don’t make the mistakes that I made in the past because I already made them for you!
#howtolosefatandgainmuscle #losefat #buildmuscle
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Michelle
• How To LOSE FAT and GA...
*Get My 8 Week Beginner Friendly Gym Strength Training Program Here* : michelleroots.com/8-week-strength-training-plans/. (3 day and 4 day split options + Dumbbell only options too!)
Is this free or do I pay for it?
I worked with a personal trainer to come up with a routine that I can do at the gym, that I could also do at home if shit happens. It's a one hour full body workout that I do 4 times a week (since July 2023). Slowly as I feel comfortable, I increase the resistance. I don't track my food but have been no added sugar, whole foods plant based for almost 11 years. What has worked for me is being consistent, patient and gentle with myself mentally. I stopped comparing my results to others and give myself praise for even the smallest win.
Whoa, I'm so shocked, I've been doing the opposite, so glad I changed to minimized cardio, not killing myself.....and more strength training, not starving myself and thinking carbs are a sin!
Awesome!! Yes carbs are not a sin - and starving yourself is not going to get you closer to your goals! Well done and keep us posted on your journey!
One of the best videos I have ever watched with really simple advice for getting lean!!❤❤
Just subscribed. I love that you get right to the point and you tell us exactly what you did to be healthy and become lean. THANK YOU for all of this information!
You are very welcome and thanks for subscribing! Stay tuned for new videos every week :)
I love that you focus on women on your videos, subbed
Thanks for the sub and yes my goal is to truly help women get off the diet train and learn that they can eat and train to get lean without having to starve themselves ;).
So happy to find you! I am planning my start tomorrow and have narrowed down to follow your guidance. Thank you for this valuable content you put out. You are much appreciated.
You are very welcome Michelle!! Keep me posted on your journey!
Great video!!! I needed this info because I’m plateauing and now I know why. Thank you❤
So happy I found you! You're so relatable and the information is great. Thanks and looking forward to watching more of your videos 🏋️😍
Yay! Thank you! So glad you are finding my videos helpful!
we need more videos like this...love this so much. Clear straight to the point video.
Thank you!! So glad it was helpful!!
This really helped me. I'm going to take all of your advice and let's see where I am maybe about 3 months from now. Wish me blessings 🤞🏾
Awesome Porcha!! So glad my videos are helpful and keep me posted on your journey!
How'd it go for you?
Thank you so much for sharing your knowledge 🙏
You are very welcome!
Your introduction right there is ME🖐️ For over a decade now,. I run, I weight train, eat healthy, but don't look it😭.
Hope this video helped though!!!
So glad I found you!! So educational!! Learning so much.. xx
I'm glad you found me too!!! so glad you are finding my videos helpful!
Thank you for all your help. I like that you explain it so simple and start to the point. You are awesome
You are so welcome!
So helpful! Especially #3, sometimes it’s the confidence to pick up that heavier weight. Going to push myself a bit harder and move back down to 6-8 reps with heavier weights and see where that takes me. 💪🏽✨
Awesome!!! Go for it!!
Your videos are great! I have learned a lot from you in just watching a few videos. Thank you!
Great to hear! Happy To Help!
I love all your tips and have established the 1st two now I'm working on the 3rd. Can't wait for the results to show up
Amazing!!!! Good job girl keep me posted!!!
love your channel! so much good information.
Glad you are finding it helpful!
Fantastic video I have loved watching everything that you're doing great work keep it up
HI Alexandria! thanks so much, so glad you are finding my videos helpful!!!
You are simply amazing! Thank you 🙏
Wow, thank you! I'm happy to help!!
Really great video , thank you !!!
You are very welcome! I'm happy to help!
Fresh out of college Michelle looked great too!! I'll gladly take tips to look like that too 😅.
I recently discovered you on TH-cam, and what a phenomenal woman and personal trainer you are Michelle 💯💪❤️.
Truly greatful🙏❤️.
Thank you for sharing your knowledge🙏❤️❤️❤️
Thank you so much and so glad you found me and are finding my videos helpful!!!!
Great video!! Thank you!!
You are very welcome Mara!!! Hope it was helpful!!!
Love it! Thanks!
No problem :)
Just subscribed ! I love your channel ! so helpful !! in looooooooove with you already
Awesome!! So glad my videos are helpful!
This is a wonderful video. My advice everybody health is different. One I did was went for a blood test & thankfully I'm healthy, not everybody can eat the same. Thank you for your support I enjoy your videos
Oh yes every body is different for sure!! Everyone is on their own personal journey. Thanks for watching!
I have been binge watching your youtube. I am in awwww with your wellness you tube videos, etc. health.. just the whole thing... good job and please keep up posting. thank you for creating some free stuff for ladies that need it.
Hey Anna! So glad you hear you are enjoying the videos! That was my goal in creating this channel - to help women get of the diet bandwagon and learn how to exercise and eat to reach their goals (not starve :)) - thanks for the feedback! Love hearing about people enjoying the info!
Love your passion! 🎉
Thank you!
Yeah I was always using the same weights. Finally pushing myself and I'm seeing a difference.
NIce work Cindy!!! Keep going!!!
Ty for this!
You are very welcome!
This is good stuff! Just found you. I’m going to go watch your other videos. 😊
Awesome!!! So glad you found my channel and hope the videos are helpful!!
Your videos are very useful!
Thank you and so glad you are finding them useful!
This was so helpful! I've always tried to do cardio but never weight or strength training, this makes so much sense! Why am I just now understanding this!!?
Better late than never :) Happy to help!
So happy I found your channel.
Me Too!!!
Thank you thank you!!!!
You are very welcome Debbie!!
Great job !!
Thank you! I'm Glad you liked it!
Love it!
So glad!
I love your channel! Thanks for the great content!
So glad you are finding my videos helpful and thanks for watching!!🙏🏼
just found you and love you already
Thank you!! So glad you found me and glad you are finding my videos helpful!
Thats me. Lifting light weights. I will start on this heavy journey. Thank you.
You got this!
Thanks again for a great video. Was definitely making 2 of the mistakes. Will start challenging myself and eating more protein. Do you give private sessions? Need advice on diet to build muscle while keeping my current weight. Not looking to lose weight.
Hello! Yes I do personalized online fitness and nutrition coaching through my app - you can check out more info here: michelleroots.com/work-with-me/
Yes, I need private nutrition and training.
thanks for sharing very interesting tips thank you 🙏
You are very welcome! I hope it was helpful 💪🏻👌🏼
@@MichelleRoots Yes all your tips and life experiences are great tips and whenever i have got spare time I am watching your great videos. Thanks a lot Michelle 🏆
Thanks for inspiring me to add 20# dumbbells to my strength building tools/routine, as my 10# are too easy. 😀
YESSSSSS CARLA!!! I love to hear this!! Keep challenging yourself - well done!!!
Love all your videos! I found my go to person in TH-cam 🙏🏻🥰 I have a question. Do exercises routine change if you are now cutting ??? Do you still lift heavy or go less
So glad you are enjoying my videos!! I say always lift heavy to build or at least maintain muscle in a cut.
Great video
Glad you enjoyed it
Thanks for sharing. Will you do a home workout version for compound exercises? Thank you
Yes, soon it will be coming!
@@MichelleRoots Thank you so much
I think the hardest part for me is that I was morbidly obese most of my life so even after losing weight I have no idea what I am supposed to look like thanks to the extra skin
Goal: Get lean build strength. TY
You’re the best
Happy to help :)
How do you lift heavy without strain. I now have multiple strains. Wrist, lat, knee... I spent 12 weeks or more starting with bodyweight exercises and slowly starting weights... I do active warm ups before my Workouts and stretch afterwards... But I keep experiencing setbacks. Just curious.
I have been active my whole life. I'm not new to sports and weights... I do have small wrists... And grip strength is not great.
Anyone? Ideas?
hey there i’m a woman struggling w strength training so would you be kind enough to tell me waht to do and how to start and how many reps i commented and asked many other fitness ppl they didn’t reply and i’m js sad rn it would be such a help
What if I’m doing this at home and have limited dumbbell weights? Will it work or is it a waste of time because I’m ready to give up
Is it possible to get lean once u lost over 100lbs and have excess skin, I’ve lifted the whole time
Great tips! I subscribed to your channel. This morning I did 30 minutes of a full body strength training workout using 10 and 15 lb. dumbbells followed by walking for 30 minutes. I'm now on my lunch break and would like to another workout - either walk for 30 minutes or do a HIIT cardio workout. Is this too much to do in one day? I don't want to over do it. Thanks!
Hey Sonja - great work!! If you feel good go for it, just remember that if you workout are focused what you did in the morning should be enough for one day, then save the other workout for the next day :)
So I’m 5’6, 144 and 55, according to calculator it says my deficit should be 1470, is this close ?I take Protien daily in a smoothie with Creatine and glucosamine, I work out every other day, trying to build muscle and lose belly fat
I just subscribed I start my day with chin ups. I love, love, love chin ups I can get 2 perfect form as of today 9/12/22 do I go for more each day or take off every other day from chin ups only
Great job!
Good Info. Very helpful! Thank you.....
HI Jackie!! I'm happy the info was helpful!! Thanks for watching!
@MichelleRoots. Hi there! I ❤your videos!! I’m really wanting to achieve body recomposition and have been working with a PT in a progressive overload and power lifting program. I’m in a group for nutrition coaching. After an 18 week cut where I lost 23 lb, I have spent 8 weeks “reversing” up to 2100 kcals per day. I believe this is my maintenance. My current nutritional coach says to eat at maintenance to achieve body recomposition. But I keep seeing trainers/coaches online saying you need to eat in a “slight deficit”. How slight is slight? What does that mean? And who is correct? Maintenance or slight deficit? If find this very confusing. I have been working in the gym for 4 months and still don’t see any visible muscle so I don’t want to be spinning my wheels. Thoughts?
Hey! Congrats on your weight loss and progress so far! Yes you can achieve body recomposition eating at maintenance or eating in a slight deficit (250-300 calories ish) however this really depends on your macro split, your current body composition etc.. it differs for each person. My advice is keep eating at maintenance because you were just in a cut to see if you can achieve the results you want that way, then adjust as needed in the future :)
Just found you, you are speaking my language!
Lol awesome!! So glad you are enjoying my videos!
I’m watching your videos to learn more about body composition. I’m a runner and running is my passion. My consistent goal is to best my last marathon time. I’m currently running 3 times a week, I row 1 day, strength train with dumbbells 1 day and swim 1 day and one day of rest. When I’m training for a marathon I have to run at least 4 days a week. Is there a way for me to succeed in body recomposition as a runner?
Hello Kyndal, this depends on each individual, but I think if your goal is to run a marathon then the strength training will help you with that. With all the running you are doing its just important to make sure you are eating enough to fuel you through your runs and think of your strength training to improve your running. Then when your run training tones down a bit you can increase the strength training to build some more muscle etc... Hope this helps :)
Michelle, I have a bar at home and could do pull ups but I cannot even do 1 or even half of one. How do you start trying to to do even one? Thanks- I'm a Michelle too :)
I have a whole video talking about how to get your first pull up! Here it is :) th-cam.com/video/LCxjs-5VbXs/w-d-xo.htmlsi=RP_MwRo66PrP-l5y
Hi! I recently started a gym membership and I really want to be stronger and leaner. I'm putting together a plan and am going to commit to 3 days a week at the gym starting out. One thing that I already do for working out is running a mile everyday (sometimes 2 miles) with one rest day and have been doing that for over a month. Do you think that the mile a day would be considered too much cardio to see results with my strength training, or would it be a good idea to continue that?
Hi Kierstin! Congrats on starting your gym membership to get stronger!! Love it!! Starting with 3 days of strength training a week is a great idea! As for your running, I don't think one mile a day should be a problem, but listen to your body if you feel really tired or sore from your strength workouts, it would be ok to do your running on your off days and just walk on your strength training days after your session. Either one should be fine as long as you feel good! If you are looking for a gym program to follow - I have beginner friendly 8 week strength training programs for the gym here: michelleroots.com/8-week-strength-training-plans/
@@MichelleRoots Thank you so much! That's very helpful!! :)
I was interested to hear about progressive overload- there are times where I am using 12# DB for DB bicep curls doing 15 reps. For the first round is ok I can finish the round. On the 2nd round by rep 10, I can barely lift the 12#DB😢 so the last 5 reps I get a 10# DB. What am I doing wrong? Why I cannot build the strength for the 12# db and complete the 15 reps? I’ve been training since February and started with 10# DBs. I’ve been strength training for a few years but this is the first year I was able to move from 8 to 10# dumbbells 😊 thank you so much.
I have a whole video talking about progressive overload already on my channel - you can check it out here: th-cam.com/video/gkCxK8un-_U/w-d-xo.html
I’m only 15 so I don’t have access to a gym right now and only have a couple weights so instead of increasing weights would it work the same way if I would add reps ?
Yes that is a great way to challenge yourself with minimal equipment. You can also Play around with super Sets (see my latest video) and eccentric training as well to continue to challenge your muscles 👌🏼💪🏻
Thank you Michelle! I’m a recent subscriber and have really loved your videos. As a long time lover of fitness and nutrition, I relate a lot to you, also as a mother, partner, and business owner. Thank you for your knowledge and time. 🥰🙏🏼
Hey Maggie! You are very welcome and thanks for subscribing! So glad my videos are helpful, and I'm glad you understand the struggle (mom life + business owner) lol!!!
@@MichelleRoots I sure do 😅😉 we got this!
@@mm12383 yes we do!
I have a question about progressive overload. I only have access to kilos. It is a much bigger jump to go from one weight to the next, unlike pounds. It’s sometimes too challenging. In that case, can I do more reps for a while or drop sets or other techniques to challenge my muscles to work up to the next dumbbell in kilos?
Yes this is perfect!! increasing reps or playing around with drop sets is a great way to continue to challenge yourself when you can't go up in weight :)
@@MichelleRoots Thank you!
At this point I'm trying to figure out how to do this. I'm only 5 ft. All the calculators says my bmr is around 1200 calories. I've had gastric sleeve surgery, lost 120 lbs then had skin removal after that. How in the world is there any room for any calorie deficit and have enough nutrition to body recomp? I've been trying strength training with progressive overload for about 3 months now. Is it even possible to be in a calorie deficit at 5ft?
Hi Amy! Check out my video where I talk about calories and macro calculations for a body recomp. You want to be a few hundred calories under maintenance - here's the link: th-cam.com/video/daV49MN3QC4/w-d-xo.html
Do weight training really needed? What if I just want to stay fit and skinny? My coach keep pushing me to do strength training but I dont want to tone my glutes or biceps or anything at all, im happy with the shape of my body. Idk what to do anymore
In the end its your body and you do what you want with it. Strength training is great for injury prevention, raising BMR, posture, and so much more than just how your body looks, but in the end - don't let anyone force you to do anything.
@@MichelleRoots thank you for explaining it to me, my coach never tells me why is it important to do this. I just thought that people do this to achieve certain look, which most of it is true. Nobody ever tells me the medical reason behind it
If I lose alot of menopause belly fat will I have a lot of skin?
Hi Tracey it’s hard to say as everyone is different, depends on the amount of skin, age, and elasticity of the skin etc.
Where have you been all my life ?!😍🙏😍
Right here!! lol jk... Glad you enjoyed the video :)
Do you recommend, moderate state cardio twice a week for 45 minutes?
Yes steady state cardio is great for heart health and for increasing calorie deficit! Go for it!
Do you recommend study state cardio two sessions for 45 minutes?
Answered in your other comment :)
10 pound weights are heavy to me though 😅😢 should I do 15? I don’t want to hurt myself
If 10lbs are heavy for you, just keep doing 10lbs untll they get easier and then move up to 15 :)
@@MichelleRoots thank you ❤️
People keep telling me I look too skinny. I’ve got muscle and a belly.
My stomach is uncomfortable and the only thing that makes it feel better is not putting anything in it.
I want to look how you looked 15yrs ago 🤷🏻♀️
Hey Valerie, is it possible you have bloating from a food intolerance? Or if you think it is a belly fat issue, you can check out my video talking about belly fat here: th-cam.com/video/xZWtAucbxfQ/w-d-xo.html
You should make an appointment with your primary care physician and ask whether you might need to be seen by a gastroenterologist.
@@erikokokacho I also agree with this!
@@erikokokacho
I just had a colonoscopy in June.
I’ve been told my whole life I have “stress belly”
With the way I workout and eat it shouldn’t be getting bigger.
No idea what I’m doing wrong.
That’s for the suggestion
Honestly though most people have a "Before and After" photos... you have an "after and after after" photos lol
all jokes aside I'm really loving the content and what pulled me to this channel was realizing how I need to value zone 2 cardio more. I've been straight up HIIT and weight training and I think I've been missing out. Anyway let me watch the rest of this video and stop commenting 🤣
What if I wanna eat a cookie or 3.
Go for it 👌🏼 everything should be allowed in moderation
Oh how can I get rid of my cellulite?
I live videos
You looked better before but as long as you’re happy with the way you look
LOL thanks 😅 The whole point of the video however was not so much to compare how I looked (as I felt comfortable and amazing in my own skin in both), but more so to talk about what I was doing before that I thought would get me leaner and what people often do (restricting foods, over-exercising etc..) compared to how I feel now (more energy, leaner, stronger than ever, no food restrictions, amazing relationship with food without dieting and tracking everything I eat)..... It was more so to use my self as a demonstration that starvation, over training, and restriction is not the way to go for long term fat loss. Fitness is not all about the way someone looks - the way someone feels is much more important.
Great video, thank you!
You are very welcome!