Our teenager daughter has fought weight gains for many years... with your wisdom in general and your love in particular, not only she is slowly winning that battle, we even see her winning the war.
@@mariacarrillo6249 you got dis Maria. My biggest issues right now are compulsion. Keeping things to a simple macro or even micro. I reach for things. One schiff and it's done for like 18 hours to a week if I'm not working out everyday.
I think it's remembering though that we won't always be motivated. Too often we confuse consistency too with being perfect. Sometimes minimums to maintain are what are needed to then allow us to go back to building when we are ready. Because if we embrace that consistency over time, over more restriction short term, the best results happen.
Menopause 100% changes things. And we have to remember that nothing works forever. But with tweaks based on those fundamentals, we can see fabulous results! Life and our bodies are never standing still!
@@redefiningstrengthOC Yes. It's got to be a lifestyle habit. It's got to be something that you want. But first you have to know about it. Because without knowledge there's no desire. You have to see what's possible, then incorporate it, and then once it's habit, a lifestyle, then those minimums you spoke of are maintained without even any effort. For me it's just taking a very long time, and I'm looking at my age, 54, and it's just getting a little late in the game you know? 🤭🤪
Great content. Thank you for all your hard work. Such a great, honest, well researched approach to weight loss. Building muscle is key. Much harder to do as a 52 year old female, but not impossible. The hard work is not only challenging, but fun if you’ve got the right attitude and your videos sure do help 🙏🏼
I agree! I am 53 and trying to reach a stable weight without being a yo-yo. Every time I am close to getting to my goal weight I lax up on everything and think that that one ice cream cone won't hurt any thing, but it does every time!
I started my fitness journey at 43 and now at 46 have the most muscle I’ve ever had. I’m at the point that I need to talk to a nutritionist because Noom helped me lose 20 lbs and get leaner, but I have no idea how to sustainably focus on macros through meal prep, which is hard to squeeze in in addition to a full-time job, exercise, decompression time, and spending time with my husband!!!
Always challenges at any and every age for sure! And while our needs do change as we get older, as long as we stick to those basics, tracking and strength training can really pay off to help us build muscle! But it does make it even more important that we truly embrace the learning process to understand our needs as our bodies change!
I am 65 and I do 30 minutes strength and 30 minutes kick butt cardio 6 days a week. I am working on lightening up on the cardio but you are absolutely right on how hard it is to not focus on the calorie burn aspect.
I’m in my 50s and have had four children. The area that drives me nuts are my upper arms. I workout and have a small waist but my arms…ugh. If I had been more careful with my weight when I was younger I wouldn’t have this problem so start early girls! Your fat will accumulate in tough to target areas. I never lose hope however and I appreciate all the fantastic information available. Any advice on how to target the upper arms is greatly appreciated. I love your videos and your physique is amazing!
I one hundred percent agree with the information in this video, but I feel like you left out one important tip! As a competitive barrel racer, my in season weight led me to lose weight successfully several times, but I never had an exit strategy. I was either losing or gaining weight. Your tip of being patient and taking time is spot on, but what has worked for me has been cycling a cut, a slow reverse diet, and a small bulk, followed by a conservative cut, reverse diet, etc. this process prevents metabolic adaptation and allows time to regain the muscle lost during the cut.
You are exactly what I need! I’m 65 and gained those 5 pounds I can’t get off! Your words are so encouraging and truthful! I needed this one on one talk! Thank you!😍
Because I include my lawn work as a major portion of my exercise routine, but I don't have time for more exercise right now (sound familiar?), I figured out how to add a bar and weights to my push mower. This week or next I'll add more weights. It's always fun to give the neighbors something to talk about.
I just hoovered the garden! Glitter balloons made a mess when partying yesterday…my neighbours them I’m nuts but it grace me a great shoulder workout💪🏻😂
I LOVE your videos. Your positive, yet realistic approach to informing people on nutrition/work-out goals is refreshing! How can I find the best info for me? (such as minimum calories needed each day, minimum protein from certain sources, minimum of the right carbs, etc)
New subscriber here and menopausal 😎 Never heard of macros before so this is something I’m definitely going to be looking into. Great content that’s easy to follow and understand gor even the newbies 👌🏾 Thanku♥️
It often helps to see concepts linked in a chain of causality: one being the byproduct of another. For instance, polution is a byproduct of the industrial revolution. Happiness is the byproduct of a healthy and productive relationship first with yourself, second with a significant other, and then with any other. Discipline is the byproduct of maturity, which is the byproduct of awareness, which is the byproduct of knowledge.
Thank you so much. I am struggling right now. I am seeing some progress but not enough around my abdomen. I am doing weight training but not enough monitoring of my macros. I will be more disciplined with monitoring my macros. Thank you again.
Remember too that often when we feel results aren't building and we want to give up, we need to just keep going. There will be "dead zones" along the way where things are adding up and will snowball if we just give them time!
YES! And a subject I want to cover as it isn't discussed enough! Here are some blogs and podcasts I have on it currently to help! redefiningstrength.com/fhp-s2e29-5-tips-to-maintain-your-results/ redefiningstrength.com/fhp-433-now-what/
Thank you for sharing this video. Could I ask if there is something I could watch or preferably read to help me better understand macros? I have been working my backside off and am exactly where you described. I at a loss for where to go from here.
I have a rare genetic disease which affects my liver and my metabolism. I've always struggled to get rid of my love handles and lower back fat. Really informative video. Thanks!
This video was so very thought out and helpful. I like the facts you gave and the manner in which they were presented. It kind of summed up the bottom line in a cozy manner. Thank you for being kind in your delivery.
Thank you Cori for consistently putting out informative and helpful videos. I'd really like a video on how to do the cable crunch with good form. I don't know if that's something that can be regressed. But I've watched videos with opposing info. And I've found over the years that you provide well informed info.
Remember...you don't have to eat animal products to get protein. Decrease risk of consuming high inflammatory foods by eating more plant-based sources of protein. Check out Nimai Delgado and Torre Washington.
That's complete BS. The lowest inflammatory food is fatty red meat. It has all the nutrients bio-available. Plants are full of toxins. Deer have legs - plants have roots.
I am glad to hear the mention of sustainability, and I would like to see this addressed further. I'm not sure it's possible to maintain a protein macro of greater than maybe 35% without significantly increasing your carbon footprint. I am leaning toward the view that my personal goals of having more muscle and less fat must be balanced with my commitment doing my part for a habitable planet.
this is absolutely beautiful to hear,,, however, you can always try other protein options that don't damage the planet as much, nor your body, veganism to be precise. It is not as boring as some people might think, trust me!
@@Sunnyfield323 Good point. I did a little quick research and it seems clear that plant protein isolates, such as pea protein powders, have lower climate and other impacts (land, water, etc) than meat, even when the processing impacts are accounted for. The little research that's been done also seems to support that pea and soy proteins can promote muscle growth. While for overall health it's probably better to eat whole foods than concentrated isolates, these products have a useful role.
such good information!! Would calculating macros in menopause lean in any one direction? I try and focus on protein but it's weird how things shift during this time.
Love your channel thank you found all your advice fantastic and helpful. Iv been eating more at like 3.00am when I’m not hungry just my body growl I felt I was force feeding my self I relise I’m under eating my calories now I have some muscle. I’m cold all the time.
I think this is what's happening to me for the last year. I just went and got blood test done to check everything and to see if it's menopause. I did OMAD for 3 months and lost 10kgs but the last 5-8kgs is just not moving! But what's worse, I have these moments when I'm about to get my period, my body CRAAAAVEESSS fat, bread, and some sweets. I had awesome willpower; even after my 3rd child, my body was hot and I was in control, but since my 4th child in 2017, I gained 30kgs during pregnancy (90kg), and now I'm 70kg and can't move it. I was using an app to track calories as well; measuring good on the scale. I've lost motivation, I don't have the energy to get out of bed (Im also anaemic and iron deficient), I do one on one kickboxing/Muay Thai every Saturday and Sunday. Before 2016, I lived in the gym, now I dread working out because I'm so demotivated. I'm an ex PT myself, and hired a PT to remotivate me for 6 months. In all fairness, I was also going through intense Family Court matters and continued abuse, but I always felt I was stronger than that and would still be ok. And also, I still don't get this macro business. I think I did the wrong things for so long that I don't feel motivated at all to try again
Listening to this appropriately, in the gym. Getting to 40% protein is pretty hard. I was shooting for 33% but find even that challenging. So I'm going with whey protein, cottage cheese, greek yogurt, eggs, sardines and tuna fish. My body doesn't digest beef well so I avoid it though chicken and turkey is okay. Any other ideas on high-protein sources that don't break the bank?
So often it is small tweaks that add up. Can you adjust a current portion by one ounce? A few more grams? Can you focus on some complementary proteins over the day? Could you add in edamame to a stir fry? Put nutritional yeast in something? Small tweaks add up!
@@redefiningstrengthOC The bigger problem is negative tweaks and that is somewhat out of my control as my wife cooks dinner but she sometimes brings lunch or breakfast and they tend to have significant carbs. So I have to decide on eating it or turning it down which makes her unhappy. I suspect that the best way to do this is to drink two protein shakes a day as the numbers are just much better with nutrition which is near 100% protein. I found a couple of your older videos on doing high-protein eating and it was kind of what I was expecting. So I made a list of almost 100% protein foods, low carb foods, moderate protein foods and carb foods with some protein and I'll work from that universe.
I did 45% protein yesterday. I don't think that I've ever gone that high before. I lost 75 pounds about 12 years ago on a low-carb diet but went back to normal. I've switched to less cardio (running, spinning) and a lot more strength. No loss in weight but I can feel body shape differences - shirts feeling tight in the chest and shoulders. So I have a set of foods that are almost all protein and some that are about 50% protein and I need to add things around those items.
Another way to increase the blood flow in those areas could be dry brush (before shower, for example) ? I know it is absolutely NOT a miracle solution, but can it help ? P.S. : Cori, I think it's the very first time that I see your hair loose in a little part of your video,and you're even more awesome this way😀
I'd love some suggestions on high protein foods. I feel like all I eat is chicken, turkey, yogurt and veggies and at the end of the day my carbs are through the roof and my protein is just ok.
Your videos are just great!!! Thanks for all your explanations and tips! I have been training for a long time and am now focusing more and more on strength training! But I can't lose weight!!! :( Can I ask how you mean when you reach a plateau you adjust the macros instead of cutting calories? In the direction of even more protein? Thank you very much! 🤗
Thank you! Glad they help. And weight loss is so much about diet. You can't out exercise that nutritional component! And basically what I mean is that instead of creating a bigger deficit, I adjust a clients macro ratios first. It may be swapping carbs and fat. It may be boosting protein. But we cycle macro ratios every few weeks.
I don’t think it’s possible to be precise and most won’t keep up with it. I eat lots of healthy foods without counting anything and my weight stays consistent. There’s no way to measure every calorie. I don’t think we should complicate everything.
I'm so glad you've found what works for you Sandie. But for many of us, there isn't that instinctive understanding of the portions we need, especially as our needs change with hormonal changes and age. By tracking, we can get an accurate picture of what we're consuming to adjust any time we need. Whether to reach an aesthetic goal, understand food intolerances, fuel for a performance or race, make changes to our nutrition to help with the changes of menopause...Tracking just gives us that honest picture so we can adjust as we need!
@@redefiningstrengthOC I understand but even being off by 100 calories a day can add pounds. I can’t imagine a life of measuring everything. I find if I eat healthy food like veggies, fruits, leafy greens, and some healthy starches I maintain a healthy weight. Even a cheat meal once a week. I’m 69 and don’t see how hormones and aging has really changed what I eat but I guess we are all a little different. I do eat healthier in the last few years than I did when younger. I enjoy your videos but don’t imagine I would ever work as hard as you at this point lol!
@@sassysandie2865 I’m in my early forties and do just as you do… I couldn’t agree more. Just thinking of having to track everything stresses me out (ouch, that would mean higher cortisol and weight gain!🤣). No, I truly believe that tracking is definitely not for all of us 😄
Paleo Man didn't count calories. The only thing he tracked were animals. All this counting of things is complete BS. To lose weight you just need to reduce Insulin.@@Sonia-zq9ek
I know you emphasize quite a high protein intake in one of your other videos for gaining muscle while losing fat. I am wondering if there is a way to do it without a lot of added protein? For me, it just ends up at eating a lot of meat - there's only so much whey protein shakes I can make. And I can't justify eating more meat than necessary for nutrition, just to look better. Curious anyone's thoughts.
Have collagen powder , hemp protein powder , pastured eggs and wild caught salmon and grass fed meat . I fast overnight then just have a bioactive collagen peptides in tbt morn in water with Erythritol and raw cacao .. some MCT can help , lunch pink salmon & salad , some raw nuts& coconut yogurt or almond meal LSA muffins , DIY snack or keto snack and dinner grass fed meat or salmon cakes .. easy . When it’s hot add another collagen shake with frozen organic blueberries and strawberries YuM and some stevia pure ( I’m a sweet tooth ) I believe collagen protein peptides doesn’t overload the kidneys of lead to acidic body waste unless one has a kidney problem Add in a organic greens powder , prebiotic fibre , colloidal minerals and adaptogen herbs . ALCAR powder plain is a good true fat metaboliser non stim helps in perimenopause
That's truly not the case. And actually eating too little can backfire, causing hormonal imbalances and metabolic adaptations that can actually prevent you from losing further. For body recomp and fat loss, macros truly matter most!
@@redefiningstrengthOC i think it is the case for most women and also for myself. Only select few are lucky i think to not be storing fat on their stomach. Its where i store mine and at underweight BMI, they are still not showing. Some people are just genetically predisposed to not have any fat on their stomach, but for most of us it takes extremely low BF to get them visible
@@redefiningstrengthOC, you’re absolutely right. I’ve been looking at how much hassle it would be, instead of what I could be gaining. Thanks for the video, and for replying. Keep going strong!
@@redefiningstrengthOC client logs? Do u still take on clients? I weight train and have learned cardio is not king. But I struggle to get that right balance of deficit but feed my body appropriately.
Just as visceral fat (around the waist) is associated with health problems, do we have any proof that fat in the lower part of the body might not be protective, esp as we age?
question anout deadlift. Heavy weights seem to be ok for legs, getting stronger but now instead of leg muscles or glutes and hips feeling it the next day, my shoulders feel it. Am I doing something wrong? want to up the weight.. Thanks. Love your videos❤🥀🥀
Hi I want to gain muscle & tone up would like to know what is the best way to do it I have a kettle bell weight @ 8kg & I have 2 hand weights @ 2.5. What are the best exercises I can do with them to get toned abs & a rounded but & to help get rid of cellulite
Ah yes....the period cravings haha. I legit will switch ratios and even adjust calories personally and with clients to account for this. Part of consistency is even sometimes steering into the skid and adjusting so we don't then eat every salty and sweet thing we can find!
Depending on my client's personal preferences I'll use tofu, tempeh, seitan, focus on those complementary proteins over the course of the day. Add edamame, quinoa and buckwheat in. Use nutritional yeast as well...The best thing to do is first track what you're currently doing to make small tweaks - redefiningstrength.com/a-quick-macro-cheat-sheet/
Fatty Red Meat, Eggs, Liver, pork, duck, chicken, lamb, fish, crab and more fatty red meat. Don't mortgage your health your an ideology. Eat the food of your distant ancestors.
What’s your macro split? I’ve just recently started macro counting and doing 25P 45C and 30F has been more difficult than I thought. I’m mostly aiming for 0.8-1.2 G protein per lb
I use 40 protein/ 30 carb/ 30 fat and have lost 3 lbs of fat and gained 6 lbs of muscle in a month and a half, while doin HIIT workouts 3-4 times a week. I’m no expert, but you need mostly protein to build muscle, and just the act of building muscle will help with weight gain and fat lose
I'm wondering if I will ever have flat, tight belly. I feel like I tried everything. Trying to be consistent with exercises and healthy diet but this stubborn belly fat is not going away. I have already good muscle definition in entire body but bell. I loose hope 😢
Just remember it isn't about doing more. And tracking doesn't mean one ratio...it means finding the ratios right for us based on our training. And sometimes reviewing our previous progressions and ratios can help us see trends to make changes. But I will say, if you're feeling stuck looking at your habits from one perspective, consider a coach. That outside perspective for all of us can be helpful so we don't keep repeating the same approach!
You couid see if IF works for you .. clearly tracking is very useful for lots of people and I do agree some people really need to get clear about what they’re putting in. However it does my head in I got so many other things on my mind as a parent. IF Work better for me than I could’ve even expected how it change my hormones in my appetite and my cravings how it just made it so easy after I adapted to not crave to stick to a diet it’s wonderful ! the mental clarity and feeling good is the best
Insulin is the fat storage hormone. Lower insulin. You do that by lowering blood glucose. You do that by cutting out Seed Oils, Sugars, Carbs and Processed Products. Want great abs ? Just do what your distant ancestors did - Eat lots of fatty red meat, get sunshine, movement and fresh air. That's all you have to do. This video just makes people confused and their lives complicated.
So tracking can mean a ton of different things and I actually have a dietitian on my staff who specializes in ED because we want to be conscious of the mental impact that certain approaches can have on us. While definitely not right for everyone, often we do like to work on the MINDSET about tracking. We GIVE tools power, especially tools like food logs that aren't actually judging. Partly because we've only used them in the past to restrict. But these tools aren't judging....we are. The more we can understand their place, and remove the "power" they have over us, the more we take back control. And many of my clients with a history of ED have even found that tracking helps them make sure they're consuming MORE...that they're honoring their bodies by eating enough. Many were undereating and tracking showed them how to fuel their body correctly. So it's all about meeting ourselves where we are at. But you can find ways of tracking again that aren't logging foods in the same ways that help you understand your portions but may meet you mentally where you're at! :-)
My ancestors didn't track anything. I eat until I am stuffed. I've lost 40kg and feel great. I just do what my distant ancestors did. It's simple. This video makes life complex. If you want to get rid of fat lower the insulin. FFS.@@redefiningstrengthOC
Very interesting, but showing supposed belly fat that only just looks like skin to normal people is likely to increase body image problems for others. Please at least show a big belly. None of us are meant to have a shape like a fit teen. Also eat plants - theres plenty of proteins there.
Very informative, honestly I was ready to be a keyboard warrior as there is so much bs in the wellness industry. I agree 90% with the video, I don't agree with the "precision" of tracking macros. Get rid of fat and focus on getting your omega fatty acids as a type of fat. All other fats are really just unnecessary calories. I am not a carbophobe. I need my fruit, it is high in fibre. Women need 25g of fibre daily and 35g for the men. With macro's I would rather focus on protein and fibre intake, this will in turn prevent so many cravings because protein and fibre is satiating. Anyway this is just my take. It all comes down to CICO (Calories in, Calories out)
"Every bite and nibble needs to be tracked" - This video is just confusing people and making life complex. Paleo Man (or his wife) didn't count calories. The only thing they tracked were animals - before they killed them and ate them. If you want to lose fat you need to eat the food of your distant ancestors. To lose fat you need to not eat the things which spike blood glucose and therefore spike insulin. Insulin is the fat storage hormone and in the presence of high insulin you cannot lose weight. The closer to Paleo Man we get the healthier we become. You don't have to count anything. FFS. You get healthy to lose weight - You don't lose weight to get healthy.
"Paleo Man" didn't count calories but he also didn't have a desk job, use smartphones, sit in cars, or have easy access to hyper-palatable foods. For most of us, food isn't just fuel. It's celebratory and it's social. Almost no one (I'm guessing yourself included) is out there hunting and eating their own animals to survive. I'm glad you found a dietary preference that works for you but tracking helps people enjoy life while still being able to reach and maintain their aesthetic and health goals.
You are amazing, smart and beautiful...but your lack of body fat is not accessible to most women. You are so so thin even with your muscular arms. Probably a very stupid comment, but your body is not achievable unless you are a professional athlete.
Our teenager daughter has fought weight gains for many years... with your wisdom in general and your love in particular, not only she is slowly winning that battle, we even see her winning the war.
Without listening, it takes a lot of discipline, determination and sticking to a plan. I've gotten close, but if you're not consistent you're screwed
Isn’t this the truth! I am experiencing it even more with menopause around the corner…
@@mariacarrillo6249 you got dis Maria.
My biggest issues right now are compulsion. Keeping things to a simple macro or even micro. I reach for things. One schiff and it's done for like 18 hours to a week if I'm not working out everyday.
I think it's remembering though that we won't always be motivated. Too often we confuse consistency too with being perfect. Sometimes minimums to maintain are what are needed to then allow us to go back to building when we are ready. Because if we embrace that consistency over time, over more restriction short term, the best results happen.
Menopause 100% changes things. And we have to remember that nothing works forever. But with tweaks based on those fundamentals, we can see fabulous results! Life and our bodies are never standing still!
@@redefiningstrengthOC Yes. It's got to be a lifestyle habit. It's got to be something that you want. But first you have to know about it. Because without knowledge there's no desire. You have to see what's possible, then incorporate it, and then once it's habit, a lifestyle, then those minimums you spoke of are maintained without even any effort.
For me it's just taking a very long time, and I'm looking at my age, 54, and it's just getting a little late in the game you know? 🤭🤪
I love this vid! Super educational. Have you ever used Next Level Diet? I got a personalized weight loss meal plan from them and I love it.
Great content. Thank you for all your hard work. Such a great, honest, well researched approach to weight loss. Building muscle is key. Much harder to do as a 52 year old female, but not impossible. The hard work is not only challenging, but fun if you’ve got the right attitude and your videos sure do help 🙏🏼
I agree! I am 53 and trying to reach a stable weight without being a yo-yo. Every time I am close to getting to my goal weight I lax up on everything and think that that one ice cream cone won't hurt any thing, but it does every time!
I started my fitness journey at 43 and now at 46 have the most muscle I’ve ever had. I’m at the point that I need to talk to a nutritionist because Noom helped me lose 20 lbs and get leaner, but I have no idea how to sustainably focus on macros through meal prep, which is hard to squeeze in in addition to a full-time job, exercise, decompression time, and spending time with my husband!!!
Always challenges at any and every age for sure! And while our needs do change as we get older, as long as we stick to those basics, tracking and strength training can really pay off to help us build muscle! But it does make it even more important that we truly embrace the learning process to understand our needs as our bodies change!
I am 65 and I do 30 minutes strength and 30 minutes kick butt cardio 6 days a week. I am working on lightening up on the cardio but you are absolutely right on how hard it is to not focus on the calorie burn aspect.
@@redefiningstrengthOC Too Much SALT can make you FAT! th-cam.com/video/3Yn_WJ_Ey1g/w-d-xo.html
I’m in my 50s and have had four children. The area that drives me nuts are my upper arms. I workout and have a small waist but my arms…ugh. If I had been more careful with my weight when I was younger I wouldn’t have this problem so start early girls! Your fat will accumulate in tough to target areas. I never lose hope however and I appreciate all the fantastic information available. Any advice on how to target the upper arms is greatly appreciated. I love your videos and your physique is amazing!
This is the most complete video I viewed on TH-cam. Everything you need to know and do is stated. Thank you.💕💕
So glad it helps!
I one hundred percent agree with the information in this video, but I feel like you left out one important tip! As a competitive barrel racer, my in season weight led me to lose weight successfully several times, but I never had an exit strategy. I was either losing or gaining weight. Your tip of being patient and taking time is spot on, but what has worked for me has been cycling a cut, a slow reverse diet, and a small bulk, followed by a conservative cut, reverse diet, etc. this process prevents metabolic adaptation and allows time to regain the muscle lost during the cut.
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You are exactly what I need! I’m 65 and gained those 5 pounds I can’t get off! Your words are so encouraging and truthful! I needed this one on one talk! Thank you!😍
So glad this helped! That last little bit is often the hardest. Stay consistent. You've got this!
Just would like to say your hard work is paying off and you are an inspiration. 💓🙏💯
THANK YOU! Your videos are not only INFORMATIVE, but HILARIOUS! 😂
Thank you! I'm glad they help and amuse! ;-)
Great advice Cori, you always have a tangible solution to gain effective results 💪 Have a fabulous weekend ❤️✌️ :) Jesse
Because I include my lawn work as a major portion of my exercise routine, but I don't have time for more exercise right now (sound familiar?), I figured out how to add a bar and weights to my push mower. This week or next I'll add more weights. It's always fun to give the neighbors something to talk about.
I just hoovered the garden! Glitter balloons made a mess when partying yesterday…my neighbours them I’m nuts but it grace me a great shoulder workout💪🏻😂
@@ChappySinclair I won’t do additional cardio but do add weights as they change your body in a more specific way than just fat burning like HIIT
Thanks for the helpful suggestions, Cori; you always seem to know just what to do to get the desired outcomes. Enjoy your weekend to the fullest :)
I LOVE your videos. Your positive, yet realistic approach to informing people on nutrition/work-out goals is refreshing! How can I find the best info for me? (such as minimum calories needed each day, minimum protein from certain sources, minimum of the right carbs, etc)
New subscriber here and menopausal 😎
Never heard of macros before so this is something I’m definitely going to be looking into.
Great content that’s easy to follow and understand gor even the newbies 👌🏾
Thanku♥️
It often helps to see concepts linked in a chain of causality: one being the byproduct of another. For instance, polution is a byproduct of the industrial revolution. Happiness is the byproduct of a healthy and productive relationship first with yourself, second with a significant other, and then with any other. Discipline is the byproduct of maturity, which is the byproduct of awareness, which is the byproduct of knowledge.
Great tips! How do you feel about short HIIT workouts a few times a week in addition to strength training?
Thank you so much. I am struggling right now. I am seeing some progress but not enough around my abdomen. I am doing weight training but not enough monitoring of my macros. I will be more disciplined with monitoring my macros. Thank you again.
Remember too that often when we feel results aren't building and we want to give up, we need to just keep going. There will be "dead zones" along the way where things are adding up and will snowball if we just give them time!
Great video! What are your tips for maintaining once you get to your goal? That’s the hardest part for most.
YES! And a subject I want to cover as it isn't discussed enough! Here are some blogs and podcasts I have on it currently to help!
redefiningstrength.com/fhp-s2e29-5-tips-to-maintain-your-results/
redefiningstrength.com/fhp-433-now-what/
Excellent tips! Keep up the good effort. Cheers!
I needed to hear this today!!
You have such great advice in this advice. Your body expressions are great in all your videos. haha
Great tips! Even myself as a trainer want to do more! But it hadn’t gotten me anyway but burnout
Thank you for sharing this video. Could I ask if there is something I could watch or preferably read to help me better understand macros? I have been working my backside off and am exactly where you described. I at a loss for where to go from here.
I have a rare genetic disease which affects my liver and my metabolism. I've always struggled to get rid of my love handles and lower back fat. Really informative video. Thanks!
This video was so very thought out and helpful. I like the facts you gave and the manner in which they were presented.
It kind of summed up the bottom line in a cozy manner.
Thank you for being kind in your delivery.
Thank you Cori for consistently putting out informative and helpful videos. I'd really like a video on how to do the cable crunch with good form. I don't know if that's something that can be regressed. But I've watched videos with opposing info. And I've found over the years that you provide well informed info.
It's a move I personally like to use. Not every move is right for every person and I know why it is disliked by some, BUT I find it can have value!
@@redefiningstrengthOC I've seen where some people were divided by it. But I was thinking that if done with good form then it could be very effective.
Great video….as usual. Thank you Cori
Thank you!
Remember...you don't have to eat animal products to get protein. Decrease risk of consuming high inflammatory foods by eating more plant-based sources of protein. Check out Nimai Delgado and Torre Washington.
That's complete BS. The lowest inflammatory food is fatty red meat. It has all the nutrients bio-available. Plants are full of toxins. Deer have legs - plants have roots.
I am glad to hear the mention of sustainability, and I would like to see this addressed further. I'm not sure it's possible to maintain a protein macro of greater than maybe 35% without significantly increasing your carbon footprint. I am leaning toward the view that my personal goals of having more muscle and less fat must be balanced with my commitment doing my part for a habitable planet.
In Australia as I’m sure else where there is loads of plant proteins powders available … as well as hemp powder and seeds ..
this is absolutely beautiful to hear,,, however, you can always try other protein options that don't damage the planet as much, nor your body, veganism to be precise. It is not as boring as some people might think, trust me!
@@Sunnyfield323 Good point. I did a little quick research and it seems clear that plant protein isolates, such as pea protein powders, have lower climate and other impacts (land, water, etc) than meat, even when the processing impacts are accounted for. The little research that's been done also seems to support that pea and soy proteins can promote muscle growth. While for overall health it's probably better to eat whole foods than concentrated isolates, these products have a useful role.
"If you like this video"... I'm not sure anyone actually LIKES to hear how hard something will be. But yes - thank you for the tips.
I want Corey’s Abs sooooo badly!!
such good information!! Would calculating macros in menopause lean in any one direction? I try and focus on protein but it's weird how things shift during this time.
Cory, thx a lot for all the information. Love your channel. Love. Azi 💜💙💯👍
Thank you for your insight and inspiration.
Love your channel thank you found all your advice fantastic and helpful. Iv been eating more at like 3.00am when I’m not hungry just my body growl I felt I was force feeding my self I relise I’m under eating my calories now I have some muscle. I’m cold all the time.
I think this is what's happening to me for the last year. I just went and got blood test done to check everything and to see if it's menopause. I did OMAD for 3 months and lost 10kgs but the last 5-8kgs is just not moving! But what's worse, I have these moments when I'm about to get my period, my body CRAAAAVEESSS fat, bread, and some sweets. I had awesome willpower; even after my 3rd child, my body was hot and I was in control, but since my 4th child in 2017, I gained 30kgs during pregnancy (90kg), and now I'm 70kg and can't move it. I was using an app to track calories as well; measuring good on the scale. I've lost motivation, I don't have the energy to get out of bed (Im also anaemic and iron deficient), I do one on one kickboxing/Muay Thai every Saturday and Sunday. Before 2016, I lived in the gym, now I dread working out because I'm so demotivated. I'm an ex PT myself, and hired a PT to remotivate me for 6 months. In all fairness, I was also going through intense Family Court matters and continued abuse, but I always felt I was stronger than that and would still be ok. And also, I still don't get this macro business. I think I did the wrong things for so long that I don't feel motivated at all to try again
I absolutely love your videos ❤
These are great! I think it is definitely important to remember more isn't always more. Also... Did you take that kettle bell on vacation with you?
Listening to this appropriately, in the gym. Getting to 40% protein is pretty hard. I was shooting for 33% but find even that challenging. So I'm going with whey protein, cottage cheese, greek yogurt, eggs, sardines and tuna fish. My body doesn't digest beef well so I avoid it though chicken and turkey is okay. Any other ideas on high-protein sources that don't break the bank?
So often it is small tweaks that add up. Can you adjust a current portion by one ounce? A few more grams? Can you focus on some complementary proteins over the day? Could you add in edamame to a stir fry? Put nutritional yeast in something? Small tweaks add up!
@@redefiningstrengthOC The bigger problem is negative tweaks and that is somewhat out of my control as my wife cooks dinner but she sometimes brings lunch or breakfast and they tend to have significant carbs. So I have to decide on eating it or turning it down which makes her unhappy. I suspect that the best way to do this is to drink two protein shakes a day as the numbers are just much better with nutrition which is near 100% protein. I found a couple of your older videos on doing high-protein eating and it was kind of what I was expecting. So I made a list of almost 100% protein foods, low carb foods, moderate protein foods and carb foods with some protein and I'll work from that universe.
I did 45% protein yesterday. I don't think that I've ever gone that high before. I lost 75 pounds about 12 years ago on a low-carb diet but went back to normal. I've switched to less cardio (running, spinning) and a lot more strength. No loss in weight but I can feel body shape differences - shirts feeling tight in the chest and shoulders. So I have a set of foods that are almost all protein and some that are about 50% protein and I need to add things around those items.
@@movdqa I would be interested in seeing that list it sounds really good!
Another way to increase the blood flow in those areas could be dry brush (before shower, for example) ? I know it is absolutely NOT a miracle solution, but can it help ?
P.S. : Cori, I think it's the very first time that I see your hair loose in a little part of your video,and you're even more awesome this way😀
Thanks for the tips!
Great content thank you.
Amazing video!
You remind of Arya if GoT or Emmy Pooley and ...British cyclist...she is super funny
when I cut the carbs...I am way less hungry and can work out much harder/better
less sugar cravings as well
Just what I needed! 😘
What are the macros to lose weight for a 45-year-old female, 165 cm tall, please?
Wonderful content always. Please how can someone with under active thyroid loose weight?
I'd love some suggestions on high protein foods. I feel like all I eat is chicken, turkey, yogurt and veggies and at the end of the day my carbs are through the roof and my protein is just ok.
Love your sad face 🤣 Great advice, thank you 💙
Your videos are just great!!!
Thanks for all your explanations and tips!
I have been training for a long time and am now focusing more and more on strength training!
But I can't lose weight!!! :(
Can I ask how you mean when you reach a plateau you adjust the macros instead of cutting calories?
In the direction of even more protein?
Thank you very much! 🤗
Thank you! Glad they help. And weight loss is so much about diet. You can't out exercise that nutritional component! And basically what I mean is that instead of creating a bigger deficit, I adjust a clients macro ratios first. It may be swapping carbs and fat. It may be boosting protein. But we cycle macro ratios every few weeks.
@@redefiningstrengthOC
Thank you so much for your kind reply!
Your support is really really great and helpful!! 🤗
4:56 😂 Cori ILYSM!
and 6:09!
I don’t think it’s possible to be precise and most won’t keep up with it. I eat lots of healthy foods without counting anything and my weight stays consistent. There’s no way to measure every calorie. I don’t think we should complicate everything.
I'm so glad you've found what works for you Sandie. But for many of us, there isn't that instinctive understanding of the portions we need, especially as our needs change with hormonal changes and age. By tracking, we can get an accurate picture of what we're consuming to adjust any time we need. Whether to reach an aesthetic goal, understand food intolerances, fuel for a performance or race, make changes to our nutrition to help with the changes of menopause...Tracking just gives us that honest picture so we can adjust as we need!
@@redefiningstrengthOC I understand but even being off by 100 calories a day can add pounds. I can’t imagine a life of measuring everything. I find if I eat healthy food like veggies, fruits, leafy greens, and some healthy starches I maintain a healthy weight. Even a cheat meal once a week. I’m 69 and don’t see how hormones and aging has really changed what I eat but I guess we are all a little different. I do eat healthier in the last few years than I did when younger. I enjoy your videos but don’t imagine I would ever work as hard as you at this point lol!
@@sassysandie2865 I’m in my early forties and do just as you do… I couldn’t agree more. Just thinking of having to track everything stresses me out (ouch, that would mean higher cortisol and weight gain!🤣). No, I truly believe that tracking is definitely not for all of us 😄
@@Sonia-zq9ek 😃
Paleo Man didn't count calories. The only thing he tracked were animals. All this counting of things is complete BS. To lose weight you just need to reduce Insulin.@@Sonia-zq9ek
Good advice. Liked. 👍🏾
I know you emphasize quite a high protein intake in one of your other videos for gaining muscle while losing fat. I am wondering if there is a way to do it without a lot of added protein? For me, it just ends up at eating a lot of meat - there's only so much whey protein shakes I can make. And I can't justify eating more meat than necessary for nutrition, just to look better. Curious anyone's thoughts.
Have collagen powder , hemp protein powder , pastured eggs and wild caught salmon and grass fed meat . I fast overnight then just have a bioactive collagen peptides in tbt morn in water with Erythritol and raw cacao .. some MCT can help , lunch pink salmon & salad , some raw nuts& coconut yogurt or almond meal LSA muffins , DIY snack or keto snack and dinner grass fed meat or salmon cakes .. easy . When it’s hot add another collagen shake with frozen organic blueberries and strawberries YuM and some stevia pure ( I’m a sweet tooth )
I believe collagen protein peptides doesn’t overload the kidneys of lead to acidic body waste unless one has a kidney problem
Add in a organic greens powder , prebiotic fibre , colloidal minerals and adaptogen herbs . ALCAR powder plain is a good true fat metaboliser non stim helps in perimenopause
You can also eat beans,peas,tofu,fish,eggs, greek yoghurt etc. These things contain also a lot of protein 😊
Canned albacore from Costco is a good protein source.
My lower belly - i need to be starving for it to show in any way. Abs just won’t show unless the caloric restriction is drastic
That's truly not the case. And actually eating too little can backfire, causing hormonal imbalances and metabolic adaptations that can actually prevent you from losing further. For body recomp and fat loss, macros truly matter most!
@@redefiningstrengthOC i think it is the case for most women and also for myself. Only select few are lucky i think to not be storing fat on their stomach. Its where i store mine and at underweight BMI, they are still not showing. Some people are just genetically predisposed to not have any fat on their stomach, but for most of us it takes extremely low BF to get them visible
Great video, thank you. You look beautiful 😁
love it!!!
😮😮😮😮😮😲😲😳😳 what to do? I'm experiencing all the above!
Ok, I definitely have to track. Seems no way around it.
I think it is a great experiment and teaching tool. We may not do it forever, but it really does show us what we're consuming to adjust!
@@redefiningstrengthOC, you’re absolutely right. I’ve been looking at how much hassle it would be, instead of what I could be gaining. Thanks for the video, and for replying. Keep going strong!
Paleo Man and your ancestors didn't count calories. They only tracked animals before they killed and ate them. THINK !
Thank you so much
I'm pescatarian but eat vegetarian often ( I don't like meat.) Ideas for protein?
Here are some ways I help clients of all dietary preferences increase their protein - redefiningstrength.com/5-ways-to-easily-add-protein-everyday/
"Embrace the suck." I may have to stitch that on a pillow or something. 😄
Such amazing knowledge!! Thanks.
I’ve been Trying to find a tracking app without having to pay for it . Any suggestions?
I use My Fitness Pal, the free version, because it's easy for me to also review clients' logs.
@@redefiningstrengthOC client logs? Do u still take on clients? I weight train and have learned cardio is not king. But I struggle to get that right balance of deficit but feed my body appropriately.
What app do you recommend for tracking the food / what I eat.
like that every bite, lick and nibble needs to be logged! funny
Just as visceral fat (around the waist) is associated with health problems, do we have any proof that fat in the lower part of the body might not be protective, esp as we age?
question anout deadlift. Heavy weights seem to be ok for legs, getting stronger but now instead of leg muscles or glutes and hips feeling it the next day, my shoulders feel it. Am I doing something wrong? want to up the weight.. Thanks. Love your videos❤🥀🥀
What are good macro ratios for a body recomp?
I like your idea's. I want to give them ago. I am a vegetarian. What would you recommend please.
Food
Steak and eggs. In fact, eat the food of your distant ancestors - Fatty Red Meat.
Can you please recommend a good, reliable macro counter app?
I use myfitnesspal
Hi I want to gain muscle & tone up would like to know what is the best way to do it I have a kettle bell weight @ 8kg & I have 2 hand weights @ 2.5.
What are the best exercises I can do with them to get toned abs & a rounded but & to help get rid of cellulite
Hello, what serious book about macros would you recommend ?
themacrohacks.com
very very intersting!
Ya my body fights against me every month, for about a week before my period I wanna eat everything in the house 😩
Ah yes....the period cravings haha. I legit will switch ratios and even adjust calories personally and with clients to account for this. Part of consistency is even sometimes steering into the skid and adjusting so we don't then eat every salty and sweet thing we can find!
@@redefiningstrengthOC thanks! I really like your honest approach with no gimmicks. Idk how I wasn't subbed already, lol, great content!
How about being vegan -do you have suggestions for protein?
Depending on my client's personal preferences I'll use tofu, tempeh, seitan, focus on those complementary proteins over the course of the day. Add edamame, quinoa and buckwheat in. Use nutritional yeast as well...The best thing to do is first track what you're currently doing to make small tweaks - redefiningstrength.com/a-quick-macro-cheat-sheet/
Fatty Red Meat, Eggs, Liver, pork, duck, chicken, lamb, fish, crab and more fatty red meat. Don't mortgage your health your an ideology. Eat the food of your distant ancestors.
What is tip #3?? Couldnt hear her
Would a massage gun help draw blood to those stubborn areas? “Embrace the suck” Goggins
What’s your macro split? I’ve just recently started macro counting and doing 25P 45C and 30F has been more difficult than I thought. I’m mostly aiming for 0.8-1.2 G protein per lb
I use 40 protein/ 30 carb/ 30 fat and have lost 3 lbs of fat and gained 6 lbs of muscle in a month and a half, while doin HIIT workouts 3-4 times a week. I’m no expert, but you need mostly protein to build muscle, and just the act of building muscle will help with weight gain and fat lose
@@dannyscales168 same, I'm on a 40/30/30 as well
@@dannyscales168 how do you get so much protein in? I’m struggling
What is the macro app that you use?
The videos are not downloading ?? Has something changed perhaps ?
Thank you persistence has paid off. I can see the video now. Great advice as always
What app do you use to track macros?
Paleo Man (or his wife) didn't track calories and macros. You don't need to either. Eat fatty red meat until your full.
I don't have a strong enough why.
Nice
I'm wondering if I will ever have flat, tight belly. I feel like I tried everything. Trying to be consistent with exercises and healthy diet but this stubborn belly fat is not going away. I have already good muscle definition in entire body but bell. I loose hope 😢
Just remember it isn't about doing more. And tracking doesn't mean one ratio...it means finding the ratios right for us based on our training. And sometimes reviewing our previous progressions and ratios can help us see trends to make changes. But I will say, if you're feeling stuck looking at your habits from one perspective, consider a coach. That outside perspective for all of us can be helpful so we don't keep repeating the same approach!
You couid see if IF works for you .. clearly tracking is very useful for lots of people and I do agree some people really need to get clear about what they’re putting in. However it does my head in I got so many other things on my mind as a parent. IF Work better for me than I could’ve even expected how it change my hormones in my appetite and my cravings how it just made it so easy after I adapted to not crave to stick to a diet it’s wonderful ! the mental clarity and feeling good is the best
Insulin is the fat storage hormone. Lower insulin. You do that by lowering blood glucose. You do that by cutting out Seed Oils, Sugars, Carbs and Processed Products. Want great abs ? Just do what your distant ancestors did - Eat lots of fatty red meat, get sunshine, movement and fresh air. That's all you have to do. This video just makes people confused and their lives complicated.
Any suggestions for those with current or history of eating disorders with tracking?
So tracking can mean a ton of different things and I actually have a dietitian on my staff who specializes in ED because we want to be conscious of the mental impact that certain approaches can have on us. While definitely not right for everyone, often we do like to work on the MINDSET about tracking. We GIVE tools power, especially tools like food logs that aren't actually judging. Partly because we've only used them in the past to restrict. But these tools aren't judging....we are. The more we can understand their place, and remove the "power" they have over us, the more we take back control. And many of my clients with a history of ED have even found that tracking helps them make sure they're consuming MORE...that they're honoring their bodies by eating enough. Many were undereating and tracking showed them how to fuel their body correctly. So it's all about meeting ourselves where we are at. But you can find ways of tracking again that aren't logging foods in the same ways that help you understand your portions but may meet you mentally where you're at! :-)
My ancestors didn't track anything. I eat until I am stuffed. I've lost 40kg and feel great. I just do what my distant ancestors did. It's simple. This video makes life complex.
If you want to get rid of fat lower the insulin. FFS.@@redefiningstrengthOC
My doctor has recommended I eat way more fiber - 25-30 grams. Is it correct when counting macros to count NET carbs?
Keep most of if soluble .. good doc!
Fibre is not needed in humans and it causes blockages and slows transit times. You don't need it. I haven't had fibre for 2 years.
Lol...so fun to see the meat getting grilled 🤣
Very interesting, but showing supposed belly fat that only just looks like skin to normal people is likely to increase body image problems for others. Please at least show a big belly. None of us are meant to have a shape like a fit teen. Also eat plants - theres plenty of proteins there.
Very informative, honestly I was ready to be a keyboard warrior as there is so much bs in the wellness industry.
I agree 90% with the video, I don't agree with the "precision" of tracking macros. Get rid of fat and focus on getting your omega fatty acids as a type of fat. All other fats are really just unnecessary calories. I am not a carbophobe. I need my fruit, it is high in fibre. Women need 25g of fibre daily and 35g for the men.
With macro's I would rather focus on protein and fibre intake, this will in turn prevent so many cravings because protein and fibre is satiating.
Anyway this is just my take. It all comes down to CICO (Calories in, Calories out)
❤
Grazie molto molto brava... mi piacerebbe facessi un tuo allenamento tipo, minuto per minuto... Hai un fisico strepitoso...
Thank you! But I will tell you more than my training, it is my macros that made the difference in body recomp.
Tip # 3, embrace the suck!😊
Thumbnail... Way too much dry foundation... Did you know that female muscles differ greatly from males??
That's just incorrect, I'm afraid.
"Every bite and nibble needs to be tracked" - This video is just confusing people and making life complex. Paleo Man (or his wife) didn't count calories. The only thing they tracked were animals - before they killed them and ate them. If you want to lose fat you need to eat the food of your distant ancestors. To lose fat you need to not eat the things which spike blood glucose and therefore spike insulin. Insulin is the fat storage hormone and in the presence of high insulin you cannot lose weight. The closer to Paleo Man we get the healthier we become. You don't have to count anything. FFS. You get healthy to lose weight - You don't lose weight to get healthy.
"Paleo Man" didn't count calories but he also didn't have a desk job, use smartphones, sit in cars, or have easy access to hyper-palatable foods. For most of us, food isn't just fuel. It's celebratory and it's social. Almost no one (I'm guessing yourself included) is out there hunting and eating their own animals to survive.
I'm glad you found a dietary preference that works for you but tracking helps people enjoy life while still being able to reach and maintain their aesthetic and health goals.
You are amazing, smart and beautiful...but your lack of body fat is not accessible to most women. You are so so thin even with your muscular arms. Probably a very stupid comment, but your body is not achievable unless you are a professional athlete.
Show off
I do not really understand why a woman may want to have a body like yours. 😵💫
You said tips.... Can you just say the tips... Just fluff.