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BODY RECOMPOSITION Or WEIGHT LOSS First For SKINNY FAT WOMEN
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- เผยแพร่เมื่อ 14 ส.ค. 2024
- Body Recomposition or Weight Loss First For Skinny Fat Women
In this video I will give you the tips on how to fix skinny fat and if you should focus on body recomposition or weight loss first in your journey. If you are a women who feels they are skinny fat I will give you the skinny fat workout plan and body recomposition diet that will help you go from skinny fat to fit looking. There is a big difference between weight loss vs fat loss and I will tell you everything you need to know to go from skinny fat to muscular in this video.
#skinnyfat #bodyrecomposition #fatloss
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8 WEEK PROGRESSIVE BEGINNER FRIENDLY STRENGTH TRAINING PROGRAM
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WATCH NEXT:
BODY RECOMPOSITION VIDEO PLAYLIST
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BODY RECOMPOSITION: DO THIS TO HIT YOUR DAILY PROTEIN GOAL
• BODY RECOMPOSITION Die...
BODY RECOMPOSITION - HOW LONG DOES IT TAKE TO SEE RESULTS
• BODY RECOMPOSITION | H...
BODY RECOMPOSITION DIET | MACROS FOR FAT LOSS & MUSCLE GAIN
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BEST COMPOUND EXERCISES WITH DUMBBELLS FOR HOME
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7 COMPOUND LIFTS EVERY WOMAN SHOULD DO TO GET STRONG & LEAN
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PROGRESSIVE OVERLOAD FOR BEGINNERS
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BEST HIGH PROTEIN FOODS LIST
• BEST High Protein Food...
HIGH PROTEIN LOW FAT FOODS FOR FAT LOSS OR BODY RECOMP
• HIGH PROTEIN LOW FAT F...
HOW TO STAY MOTIVATED TO LOSE WEIGHT AND KEEP IT OFF
• WEIGHT LOSS MOTIVATION...
BODY RECOMPOSITION FOR BEGINNERS - HOW TO LOSE FAT & GAIN MUSCLE
• BODY RECOMPOSITION For...
HOW TO INCREASE PROTEIN INTAKE/WHAT I EAT IN A DAY
• HOW TO Increase Protei...
REFEED DAY OR CHEAT DAY FOR BODY RECOMPOSITION - HELP OR HURT RESULTS?
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HOW TO LOSE FAT AND GAIN MUSCLE TO LOOK LEAN
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WEIGHT LOSS CALORIE CALCULATOR - CALORIE DEFICIT FOR BEGINNERS
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Michelle
• BODY RECOMPOSITION Or ...
I hope this video was helpful!! Check out my *8 Week Beginner Friendly Strength Training Program* (+ a bunch of FREE downloads) HERE: michelleroots.com/work-with-me/
Update: only a few months since I started my recomp. I lost the extra 2" around my waist and 2" around my hips. Even though I'm 6lbs heavier than my pre pregnancy weight, I'm smaller than I was pre pregnancy. Thank you so much for your videos!
Love this!!! Thank you for sharing and well done!!! You are crushing it! #strongmomma
This is exactly what I need right now!!! I'm totally the definition of "skinny fat" and I want to get that strong, more muscular look. This was super helpful to me!
Awesome Julie!! So glad you found this video helpful! You've got this!
I've lost 18lbs since June of 2021! Still making progress in strength too! Feeling good where I'm at now. Looking to add more strength and muscle this winter and spring. Love your tips and advice!
AMAZING!!! That's great to hear!! Keep going you've got this and thank you for sharing!
Such wise advice. Wish all young women would watch this! Thanks for posting. Happy post birthday to an inspirational 40 year old!
Thank you so much! I really hope a lot of young women hear this message as well. I know I wish 22-25 year old me watched something like this too lol!!
I think my issue was weight loss and cardio. I have a gut that never went away. So I’m learning about the body recomposition.
Great!!!
Thank you so much for sharing your knowledge! I’ve been trying to do body recomposition for a while now and I’ve started strength training for about 3 months with a personal trainer. I’m training 3 times/week, but I’m still not losing body fat. In fact it’s actually gone up (from 26% to 28%) I don’t know what I’m doing wrong. I’ve been focusing on hitting my protein every day but to see my body fat gone up is really deflating. But when you said that restricting calories too much can result in not being able to gain muscles and lose body fat, the light bulb went off for me 😂 I’ve been restricting myself to 1,200 calories/ day while my PT is telling me to eat 1,800 calories/day. I guess I’ll need to increase my calorics intake and hopefully I’ll see some results! Thank you so much for doing these videos! You’re amazing!
Hey!! Yes yes remember 'FOOD IS FUEL" - I'm so glad this video was helpful and yes you need to eat more to fuel that bod to build some muscle! Thanks for watching and keep me posted on your journey! Also - I made a video all about 1200 calorie diets that might also help you become a believer in eating more - check it out here: th-cam.com/video/XbZryJTGBqQ/w-d-xo.html
Thank you sooo much! Yes! I will keep you posted and now off to watch the vid you just suggested! 🙏🏻
@@B__B22 Awesome!!
Michelle I am 43, 5’2” and around 133 lbs.. I was told my target to lose fat was 1490 cal but someone told me to dip that to in the 1300’s and I’ll see changes.. I do track on my fitness pal.. but she said not to dip into the 1200’s.. is 1350 cal enough If I’m strength training 3x a week?
Thank you! This video is so me! I’ve been trying to recomp.. haven’t been doing it very long, a month maybe.. haven’t seen a lot of body changes, but I need to be patient like you said and not worry about the scale! I’m 43 yrs old:) I am lifting more tho, so I know I’m getting stronger! I now can do 40lbs on dumbbells on chest press, 20 used to kill me! I do have a small gym set up in garage with the barbell weights too :) thank you!
It was when I turned 40. I started doing strength training and got in the best shape of my life. It was so much fun!
Great video! I struggle most with applying progressive overload. My muscles can easily take more weight, but my ligaments and tendons cannot. Even though I'm careful about form, I inevitably end up hurting myself and missing workouts because I have to stop to nurse a shoulder or elbow or hip flexor. It's very frustrating because I feel like I'm just treading water.
Hi Barbara - There are many other ways to apply progressive overload without increasing the weight, for example - increasing reps, tempo of reps (eccentric etc..) different supersets of exercises together etc... Just keep doing what you are doing it sounds like you are on the right track!
Thank you so much for making this video! Very informative and helpful 😊❤🙌🏿
Glad it was helpful!
Ahh thank you so so much for the tips! You have described me perfectly and i had no idea where to start my journey. For the new year I'm really going to focus on my body recomposition and can't wait to binge watch all your videos for more advice!! You have a very happy new subscriber🥰🥰
You're so welcome! And best of luck on your journey!!! You've got this!
I am definitely skinny fat. It’s hard enough to eat 3 times a day and get protein not sure how I will be able to follow through eating 5 times a day to increase protein and make sure I get enough calories. 😫
Just slowly increase your protein each day/week so your body can adapt to the change :)
Happy belated birthday! 🎉. Great video as always. Good reminders for those of us already on the body recomposition journey.
You are so welcome! and thank you!
Yay!!!! You're back! I been waiting 2 weeks for you to upload a new video!
LOL Thank you!! Yes I had my birthday last week and a family vacation, so I took the week to celebrate :). Hope the video was helpful!!
Happy belated birthday Michelle ❤🎉 you are a blessing!
Thank you so much!!
Omg I liked this video at 333. Lol. 👀 Thank you so much! I did a bulk a year ago & benefited from the beginner gains. Then, lots of stress, lack of sleep, and emotional events happened. My eating was a bit disordered- lost a lot of weight suddenly, wasn’t tracking anything, then had to rebuild strength. Then, I gained a lot of weight due to the same things & lack of consistency. The scale really had me alarmed & discouraged. I’ve gotten back into therapy and want to focus on being consistent this year. I gained some weight in my stomach area as that’s where I tend to gain. I finally decided to do a recomp and I wasn’t sure how to start! This is super helpful thank you!
What a great video, Michelle. And Happy Belayed Birthday🎉🎂 Thank you for all that you do!
Thank you so much! And of course you are very welcome :)
Great channel. Love your breakdowns! Thank you soo much! Gorgeous!!!
You are so welcome! So glad you are finding my videos helpful!!
Happy Birthday Michelle.
You look fabulous.
Thank you so much!
Im 123 pounds and definatly skinny fat. I needed thisnthanks
you are very welcome!!
Hey Michelle!! Do you have any tips/tricks or recipes to help continue eating healthily in the dreary winter months!?
You just gave me a great idea for a video! Stay Tuned :)
Gr8 testimony👍 thx 4 sharing💯 lookin fierce💪.
Thank you and you are very welcome!
Thank you! This video helped me so much!
You're so welcome!
You're amazing Michelle!!
Thank you so much!!
Idk what to do anymore. My arms are toned and look amazing but my legs and glutes don’t seem to wanna grow and my stomach still looks soft 😭 I’ve been at it since January and at this point I’m just trying so hard not to get discouraged and quit 🙏🙏
Just keep going!! Make sure you are strength training for full body, using progressive overload, prioritizing protein, getting daily steps in, water sleeping etc....
Michelle,
What if youre over weight as in 35.7% body fat and 5ft and have 40 lbs to lose! Should I focus on weight loss FIRST then body recomp?
HI Andrea - you can focus on weight loss first if you like or go straight to body recomp.
It depends on your goals, but I still recommend doing strength training during this process :)
@@MichelleRoots hello Michelle,
Thank you for reaponding back. I do Beachbody programs which is strength training & cardo/HIIT. I was wondering if I have MORE body fat/weight on me esp in stomach & upper thighs how much protein should I actually be eating in a day? Some say if your overweight(ME) and have more body fat then you should do your bodyweight x 0.75 and if u have less than you should do your body weight x 1.. but then that would be 147.8g of protein daily! Thats A lott to me.. what is your take on that? And what about cals & carbs?
Im 5ft 147.8 lbs, 39 yrs old, workout 3-5 days a wk for 30-60 mins a day my body fat is 35.7%
So I have a lot of weight to lose...I didn't hear mention of anything about that. Can you do a video on that, please.
Hi Lizenna! Check out my calorie deficit videos - you can check out my calorie deficit calculator video here: th-cam.com/video/cf0OaA2xXog/w-d-xo.html
I just checked my bmi and I'm considered slightly underweight. So I want to gain a bit of weight and get stronger.
Great! Eat at maintenance with a focus on macros and start strength training 👌🏼👌🏼💪🏻💪🏻
Thank you very much for the video, it's highly informative ❤ I have a BMI of 23.5, 130 lbs for 5'2. High body fat, low muscle mass. My midsection is my main problem ( waistline 31'😢)
I've just started a full body weight lifting workout 3x week, I'm getting 10k steps a day, but I'm still confused about nutrition. My fitness pal said my maintenence calories was 1700 , I'm eating 1500 calories a day, 120-130 gram of protein daily. Will I be able to build muscle at 1500 calories a day?
This very question has been on my mind for at least a week now. This channel is AMAZING. thank you!!!
Amazing!! So glad it was helpful!
At what point in weight loss goal do you think is a good point to transition to body recomp? I’ve lost 70 lbs, I have another 30 lbs to loose to be at a normal BMI. I’ve began strength training with your tips, but judging by this video I shouldn’t be striving for a recomp until I’m to a healthy BMI, is that correct?
Hi Michelle I have just started watching your videos and I am really happy I have found you. Could you please let me know if I should concentrate on my nutrition first if I need to lose weight before I start lifting weight as I don't want to gain weight. I have 2 stone to lose? Greatly appreciated 🙏
Hello! Glad you are enjoying my videos! You can still focus on weight loss while strength training as well :). Never too early to start strength training as there are so many amazing benefits.
I love your videos!
Thank you! So glad you are finding them helpful!
Would you say that about 30% body fat is an ok place to start for recomp?
I want to know too
Yes - start strength training and focus on body fat percentage vs. scale weight (plus progress pics, measurements, how you feel, strength gains etc...) and watch the magic happen!! Keep me posted!
See my comment below :)
I don't have access to gym can you make a vid on at home alternatives :c
Hello, I just posted a video this morning going over the best strength training exercises with no equipment for home :) go check it out!
Good morning great video! So I’m 45, 5’3 and I weigh 192 lbs… so I’m still trying to figure out should I body recomp or cut because I still want to lose weight but tone. I have a lot of excess skin since losing from 347 lbs my highest weight. I had Wls in 2017. And I had skin removal in Feb 22 took 6 lbs off. I have done keto for so long I guess eating carbs, and changing my mindset. Is 1600 calories too low…
Glad you enjoyed the video! Maybe check out my video that I mentioned discussing calories and macros for body recomposition. Are you currently strength training?
I have a question abt maintenance and body fat maybe you could help. Last month I had been at maintenance calories after coming back from a deficit (500 cals) my body fat percentage went from 37- 33% and I 3.4 bf percentage loss and I gained one percent of body fat back. So now it’s at 34% In one month What did I do wrong? I’ve been getting 100g of protein or more per day I’m 4ft 9in and weight 93 pounds. Should I got back on a cut? Thanks for the help
Happy Birthday hope you had a Fabulous Day.🎉
Thank you! 🤗
Okay Beautiful Mama, I have a question though...and it may be silly because I've been watching your videos for a while and understand what you preach...I'm probably just over thinking things. My question is for us women who are overweight/obese and do care about seeing the number on the scale go down? Should we still consider lifting weights and less cardio? For me, I was comfortable at my pre pregnancy weight @135lbs...and now, after going through some mentally challenging moments, I'm back up to my post pregnancy weight @185lbs...and I honestly hate it. I am also 5'1" (super compact) so my weight shows more then someone who is taller. I understand that building muscle supports a faster metabolism but also the scale doesn't budge much and that scares me. Btw, Thank You for always showing up for us!!! ♥ We Love You!!!
@tayjijannae4531 I'm glad I'm not the only one ☺. Honestly when I go to the gym, there are all different body types...tall and lean, young, old, I also notice the women with really beautiful bodies (in my opinion) are the ones lifting weights. But there are some that look "big boned" which I feel like I kinda fall into the same category, and they look "bulky" because they are bigger boned and lifting weights on top of it....
Hey!! first of all thank you for the kind words, I"m very happy you are enjoying my videos! As for your question, I would say yes to lifting weights for you to build back (or gain muscle) after pregnancy - focus on rebuilding your pelvic floor and core as well. Start with walking (give yourself a step goal) or zone 2 cardio (2-3 x per week for 30-45 mins), make sure you are eating to fuel these workouts but also lose fat and build muscle (protein etc...), drink your water etc... My best advice you will never regret building some muscle as it will make your weight loss much more sustainable long term.
I just want to add here, please try not to compare your body to other women at the gym (I know it's hard ...lol). Remember your hormones, genetics, daily life, workout experience, body type and structure etc are all different. Try your best to focus on becoming the best version of yourself. The strongest and healthiest version of YOU (both physically and mentally). You've got this girl!
Sounds like you are on the right track!!!
@@MichelleRoots Thank You Michelle! I tend to overthink alot of my thoughts. I try not to compare my body to others, I know we are all unique and beautiful ♥. You are an amazing woman and I love the way you break things down so everyone can understand. I appreciate you reaching out to me and I'm looking forward to next weeks video.
Thanks for the video! Just curious how tall are you?
What should one do if they can't avoid doing too much cardio?
My job is physically demanding and I am on the move 7hrs straight with only a 15min break ☹️
Do I eat more? Do I do more strength training, if that's even possible?
This is great - lot's of movement, but yes make sure you are strength training with progressive overload 2-3 times per week minimum and eating enough to fuel your body :)
@@MichelleRoots ok, I do train 3x a week but honesty I am exhausted all the time. Don't want to give up so I will focus on eating more foods as I do think the cardio is way too much.
Thanks for your help 💜
How do I know how many calories I should be in a deficit? To body recomposition .
Hello! I am struggling. I feel like I have lost fat around my legs and my butt, but my belly doesn't seem to want to go away. Is it really "always the last to go" like they say?
Hey Sara, every body is different, but in majority of cases it is true - just keep going!!
I am 3-4 times a week in the gym, focusing on progressive overload and getting stronger. I lost 30kg in the 1.5y and had definitely too big calorie deficit during that time. Rn I am still trying to get back to eating more. I stopped seeing results, weight stopped changing (that is good because I am focusing on eating more and my weight is not going up) unfortunately I am afraid that my fat percentage is also stable at about 25%. I am considering adding EMS exercises once a week. Do you have any opinion about EMS? Is it worth investing in it?
Struggling to lose fat round my scar tissue. One side of my body is toned and other side isn’t below my scar tissue.
scar tissue can be tricky sometimes, just keep working at it :)
I don't know what I need I am so discouraged. I looked in the mirror today and realized how disgusted I was in my body. I have excess fat on my stomach and back while my legs and arms are skinny. I look and feel like a linebacker or an ogre. I desperately want to change my body and everything just seems ridiculously complicated to me. I'm hoping that I can learn something, anything.. practical first steps to change my life.
I'm very sorry to hear you feel this way about your body. My best advice is to take it day by day, small changes and build on those. Start strength training 2-3 times per week, walk, sleep etc... I have lot's of videos on this channel that will help you with all you need to know - Keep me posted on your journey!
I need help! With balance. I can't eat a lot because previous gastric sleeve in 2018... Was doing keto and weight training, but just did not have enough energy start losing muscle... I just need a coach to help. Pre menopause, fat in belly, want to change my body not just losing weight.
Fantastic info and a great guide for what moves to make moving forward ❤️
Glad it was helpful!
lol you didn’t want to use the word yet you said it like 1000 times 😅 great advice though
LOL it was the topic of the video - kind of un-avoidable.... thx for watching :)
Question, how am I supposed to eat 2000 calories a day limited to 66 grams of carbs? I did the math and got 66 grams when I divided by 9.00, is that correct?
Carbs you divide by 4 :) There are 4 calories per gram in carbs, 9 calories per gram in fats
Hello there :) I was wondering; do you recommend lowering fat intake during a body recomp? I’m asking because I tend to believe that since I lost all that weight on a calorie deficit, anything with a lot of fat in it, tend to get stocked even more. Maybe I’m wrong :)
do you have to use weights to build muscle? Such as will regular squats without weights build muscle?
Yes if you are a beginner - bodyweight exercises are great to start. Check out this video I have on my channel showing the best compound bodyweight strength exercises here: th-cam.com/video/m253kmT4hME/w-d-xo.htmlsi=zLZ1OTb_vsnD3jn6
Would you mind saying how tall you are?
About 5'8 1/2 - 5'9"
I am “skinny-fat” and I play soccer so I need to do lots of cardio so what should I do?
I am a soccer player too - cardio is great :). Just try to add in strength training 3-5 times a week to help build muscle.
How much body fat should I have ? I am 119 & 5”ft.My body fat is 29.
Hi MaryAnn that totally depends on your own personal goals. A healthy body fat percentage for a woman can range between 21-32%
I want to ask you something I hope you can answer my question, Im currently 46 kg, and when I calculate myfat rate on the internet it says %20. I have love handless and a belly, I want to gain some weight like 7-8kg can I do it by lifting weight with calorie surpluss, is it okay? Would it increase my fat rate?
Thank you Michelle!! I have a question. I'm close to finishing my body recomposition , lost 18 pounds, doing a bit of cardio and a lot of of strength training and about 300/500 calories deficit.. After I'm done I will have to eat at maintenance to get more muscles? I am not sure to be able to eat at maintenance because it's a lot of food for me. How can I get muscles if I'm still in calories deficit without losing weight ? Thank you..
Hi Mary, I'm curious what you mean by close to finishing your body recomp? You mean you are right to your goal and no longer want to gain any muscle or drop anymore fat? The goal is always to get yourself back to maintenance to sustain your results and not be eating in a calorie deficit forever, so yes once you have reached your goal you can go back to maintenance :)
yes, I am almost at my "ideal weight" and body shape ( just about 4 pounds left to lose and I got lean muscle ). I basically burn 200/2100 per day and I eat about 1500 calories per day which is plenty of food already for me. I don't see myself eating 2000 calories per day to be at maintenance, it is too much to eat for me. so I don't know what to do when in 2 months I will be done with my calorie deficit . I want to gain more lean muscle . I do kettlebell training 3 to 4 times per week, run twice and walk 10k steps to 15k per day . thank you !
@@MichelleRoots
I really have a few questions, I have had the sleeve done a little over a year ago and have lost about 85 pounds in this year, the doctor says I look great and keep going bit can't really help me with food or exercise and I've saw a nutritionist who didn't help me at all, I am not supposed to eat more than 1450 calories, but there are days that I feel like I am starving and I get more than 100grams of protein in, I can't stomach a ton of water still without me wanting to get sick either, I've hit a stall and all everyone tells me to do is do strengh training, drink water or accept this weight and I'm about 40lbs from my goal. I do get alot of walking in, more days than others, I am lost what should I do, the doctors etc can't help and I am not huge on putting hours in the gym without getting overly bored? Please help. P.s. sorry for the long explaination
Hey Jennifer, Congrats on your weight loss! Are you currently strength training at the gym or just doing cardio??
@@MichelleRoots I'm just doing alot of cardio, I'm not opposed to doing strength training I just don't want to get bored of it and give up since I'm not really fond of exercise as it is
But a skinny fat person can also be tall and just not very athletic and have a Little more body fat then muscles,when I started working out I wasn't supper petite, looked normal in a shirt but I had very few muscles for my body and had a little belly fat.
I’m a housecleaner. I feel like I can’t get away from too much cardio. Any advice? I weight train 4 times a week for an hour on a structured schedule that I change about every 10 weeks. I wish I could quit my job but that’s not happening 😂 oh also, I weigh 132 and go for 1gram of protein per pod of body weight and I’m 5’6
Okay, I love the information here, but I just have to laugh at how many times you said “skinny fat” after talking about how much you hate the term. 😂
LOL I know right, it's tough because it was the topic of the video lol couldn't get around it :)
For someone who doesn't like the term you sure use it excessively..😅without offering an alternative thought..
I said right at the beginning of the video "although I don't like the term skinny fat, I will be using it in this video as this is what it's most commonly called" soooo that's why I am using it in the video :) lol