I started body recomposition exactly 30 days ago and this is what happened so far 1) I’ve lost 1% body fat 2) I’ve lost 5 lbs 3) I’ve decreased 1 inch from my waist 4) I’ve increased 1.5 inch on my hips To achieve these results, I: 1) Walk 30 mins a day 2) Work out 3x a week (glute focused) 3) Eat roughly 1,600-1,700 cal a day 4) Consume at least 120g of protein a day (I eat protein in every meal or snack) 5) Use a food scale 6) Substitute junky snacks (soda, chips, desserts, etc.) for healthy snacks (Bai Antioxidant Infusion Drinks, strawberries, cream cheese, salt and vinegar kettle chips, etc.) My goal was to decrease body fat while increasing muscle (specifically in my glutes) and that’s exactly what is happening for me. I’m shocked on how quickly I got these results. I truly believe if you do the right combination of steps, you can see results quickly.
UPDATE: I started body recomposition like 3 months ago from your videos. I have to say I have seen great results. I have lost 15-20 pounds in 3 months and also gained muscles. I can now see my muscles coming in! Started making my food and it is hard, but in the end, I think it is worth it! I still need meal preps, so that is why I love watching your videos. Huge fan and thanks for helping me with everything!
Ahhhhhh This is AMAZING!!! So glad you started your journey and sounds like you are doing awesome!! Great job!! So happy to hear my videos are helping you become the best version of yourself!!! Keep us all posted!
I’m from UK 🇬🇧 and new to your channel and blooming love it ! …. I’m 53 years old and done various forms of fitness over the years but never with the real results i felt I deserved. But now I’m stronger, healthier, leaner and have a much more muscular frame than I ever thought i cd achieve …. Getting the body ive always wanted in my 50s 💪🏼- never too late. My ‘secret’ FINALLY listening to real women like Michelle-and ‘giving in’ to tracking macros! Best thing i did and sooo much easier than I thought it’d be, I should’ve taken the plunge ages ago ….. strength training with progressive overload, dropping majority of cardio out my schedule and of course protein, protein, protein 😍
Hey Nikii!!!! I loooovvveee this!!! So glad you have finally found in my option the best way to live lol!! Strong and fed!!! Ps. my parents are from the UK so maybe you could sense the english in me lol!! Thanks for watching and so happy you are enjoying my content :)
I have binge watched your videos and you have inspired me to try body recomposition! It’s been two weeks and I’ve seen such a change already. Thank you so much for sharing your knowledge 😃 with so much info out there on the web your videos have been the simplest and best advice I’ve found 👊
Thanks so much and SO GLAD YOU STARTED BODY RECOMP!! You are going to love this journey - just remember progress not perfection and just keep challenging yourself with the weights and watch the magic happen! You are very welcome and so glad you are finding my videos helpful!
If anyone is looking for a good high protein snack when you need a crunch/chip fix try Quest chips. They have nacho cheese and taco flavors that are tasty and satisfy without too many calories. I was skeptical but impressed especially for the high protein content per serving.
Whew this channel is absolutely the bomb! ❤️🔥👍🏽 (thank you for caring) and for your passion...it's definitely helping* assist our purpose. I literally watch your channel & these kind of channels like they are netflix movies! 😁 I ❤️ them.
Great video! Practicality equals sustainability for me. I pretty much do what you are doing. I have the staples I always keep around and just mix it up with small tweaks so I don't get bored. Your son is adorable. He has such a cute smile and bright happy spirit. 😍
Michelle type meal plan for the win! I’ve tried weekend meal preps, but I fail to get them in consistently. I feel accomplished when I do… but it’s just not realistic long term. I think I will take your advice and plan some standard lunches too 🥙. Right now I usually have dinner leftovers and feel my calorie count is off somewhat because I cook from scratch. Great ideas!!
Great tips! I do kind of the Michelle meal prep - plan all the dinners and grocery shop for the ingredients. Whatever we have for dinner is always lunch the next day. I end up cooking everyday but it's worth it for fresh meals and a variety.
Your son is such a joy to see and hear. He makes me smile. 😍 I meal.plan a.couple of weeks at a time. I use to plan the entire month but it's too difficult for me to do with shortages and I find myself changing things because I am not in the mood for that. I have proteins planned for the week on certain days. Sunday: pork or beef Monday: chicken Tuesday: pasta Wednesday: pork or beef Thursday: Chicken Friday: taco night Saturday: beef It's been like this for years now. We have had taco night on fridays since before the whole taco Tuesday came out. Like since my kids were little and now they are 21 and 23. Lol.
So awesome Yvette!! Sounds like you have it all figured out - such a great strategy thanks for sharing as I'm sure this will help others as well! We also have taco night in this house as well lol! Also glad my little man brings a smile to your face - he brings a smile to mine on an hourly basis :)
I typically have wraps everyday for lunch and just switch up what’s inside. The other day I had turkey wraps , then the next days chicken Caesar wraps and the today I had shrimp and sweet potato wraps. They are all amazing!!
Yep, exactly what I need. Wish you lived closer! I’m new to all of this, I’ve never had to watch my weight, I SHOULD have always worked out which I did not..😩 BUT after having my second baby at 33.. def took a toll on my body. I have diastasis recti, trying to heal that and just joined a gym. Looking back I had DR after my first baby at 21 but didn’t know a thing about it. Okay enough of my whining, on to the video. Thank you so much💗💗 also, what food scale do you use?
Hey girl better late than never!! Take the time to do the baby steps to heal your body and slowly build it up - it will pay off in the long run! I use a food scale I found on amazon nothing too crazy. There are lot's on there :)
Is there specific macro app you use for food? I’ve had MyFitnessPal pal for the longest(free version) but starting October 1st, the scanner option will no long be available on the free version. I know their database is maybe the largest out there but I would hate having to type everything in all the time but not hate enough to pay lol
Hey Briana - I actually have a video where I break down my fave free food tracking apps - you can check it out here: th-cam.com/video/GydFTmHn1rA/w-d-xo.html
Thanks Michelle for the high protein food list! It is very helpful when I’m making my grocery list. I also ordered the pancakes, but I didn’t order your son‘s favourite with sprinkles.😍 Maybe next time! 😁
Great video and tips. Recently found your channel, and I love all the practical and easy to understand info you provide. Upping my protein (~100G) has been a challenge, but it has helped with staying full and cravings. Thanks for making these videos!
Love this and your Son is so cute! If I am on a cal deficit of 1400-1500 cals..how much brown rice with veggies and protein should I eat? 1/2 cup or 1/4..thanks
Hey Maria - thank you - and as per your portions, this depends on the rest of your day eating. A great place to start is 1/2 a cup to 3/4 cup of cooked rice, about a fist or two of veggies and palm size of protein (or 20-30g serving)
Came to see that I had skipped this video and I SO needed it! This weekend made me stumble over kid’s meals vs mine and I was a bit down. I struggle to get them to eat food because it’s not fun for them. YOUR VIDEO AND MR. JACKSON (future nutritionist) was the sign for me to get my shiz straight and help my children eat better! YOU ARE AN ANGEL!!!! Thanks for the tips!🙌🏼😭✨
Happy to help and so glad as always this video was helpful!! PS. my kids eat healthy sometimes and I'm still human over here lol sometimes it's pizza pops lol!! #healthybalance
Great video and your son is adorable. Meal prep is a good thing for me, I usually cook in advance for two days because I don't like to eat the same every day. I plan recipes for the whole week from weight loss cooking books where calories and macros are already calculated. So I don't have to calculate myself, but I can see my daily and weekly amounts. Usually, I plan breakfast, lunch, a snack and dinner. Your informative videos give me the facts needed to start my weight loss journey.
Your channel amazing I've just qualified as a PT im 48 and so passionate about helping women get fit and feel amazing you are so inspiring Your son is so cute my hair was just like his when I was a kid.
Hai mam I m from India In lockdown time I reduced nearly 20kgs in unhealthy way. I m 36 years old. Because of crash diet my boobs looks saggy, wrinkles Lost firmness Now I m taking good meal But not getting my boobs back. I m a new subscriber Plz help me I hope you will help me
Thanks for the video. I am doing my meal prep at least a couple times a week. I'm not a fan of cooking so the less I have to do it the better. I'm struggling mostly with tracking I have never liked/enjoyed doing that! For me it is irritating and I feel like it makes me obsess about what I'm eating which I think is unhealthy. I do better with just tracking portions and just trying to eat more healthy but not cutting out everything I enjoy eating. How does one track for recomposition if he/she finds it frustrating and obsessive logging every single food and ingredient. I ask because at that point you're so annoyed and obsessing about everything you're eating that you are likely raising stress which in turn raises cortisol, so then instead of losing fat you're likely putting on more fat. I guess I just worry I'm gonna do all this work/lifting and be frustrated if I don't see some sort of results at my 6 month mark in December. I don't know, I feel pretty good just knowing I'm getting stronger. I have increases my protein and food intake over all I just hope it's enough. Please know I'm not trying to be negative I'm feeling pretty good about what I'm doing just worried that not tracking may make this work all in vein or maybe it will just take longer which is fine with me. Any thoughts or suggestions would be appreciated but not necessary. Thanks for all your time and hard work on the channel, it's greatly appreciated!
Hi Heather, my advice is you don't always have to track in order to see results, ball park and going off of how you feel can also work. I personally believe if tracking is not helping you build a healthy relationship with food, then it might not be for you. You can use the hand and fist method I talk about in this video, focus on whole foods 80% of the time, protein etc...
Heather’s Retirement - The hand and fist method is good but what I like better which I think is even easier is to take a paper dinner plate and draw a line down the middle. Next, on only one half of the plate, draw another line horizontally dividing that half of the plate in two. Ok, so now this is your visual for portion sizes: the larger half of the plate is for all your NON-starchy vegetables like greens/salads, broccoli, green beans, zucchini, brussel sprouts, cabbage, etc. On the side of the plate that’s divided into 2, one portion is for your starches like rice, potatoes, pasta, breads, beans/lentils (beans and pulses are not a “pure protein” since they contain more carbs, but are healthier carb options) and the other half is for your proteins like meats, poultry, fish, eggs, tofu (tofu is more of a “complete” protein). Visualizing this plate makes it much easier especially when eating out. It also basically equals the “hand-fist method” where the non-starch vegetables half equals 2 handfuls; one-quarter equals small handful of starches; one-quarter equals palm-sized protein portion. Hope that helps😊
Sure I'll add it to my list, but my best advice out of the gate is to just start by eating more fruits and vegetables and trying to move your body more (find an activity you enjoy/sport, walk more etc.)
Hi I was wondering if you could give tips on how to reach your nutrition goals when undergoing a body recomposition journey, if you are a Uni student and are following the school's meal plan. Thanks
Great suggestion! - My best advice is just do your best to choose healthy choices on the meal plan - more veggies and fruit, try to choose healthier snacks, and get your protein in :)
Which do you prefer? Meal Prep or the "Michelle Type Meal Prep" LOL?? Get Your FREE Cheat Sheet Here: michelleroots.com/work-with-me/
I started body recomposition exactly 30 days ago and this is what happened so far
1) I’ve lost 1% body fat
2) I’ve lost 5 lbs
3) I’ve decreased 1 inch from my waist
4) I’ve increased 1.5 inch on my hips
To achieve these results, I:
1) Walk 30 mins a day
2) Work out 3x a week (glute focused)
3) Eat roughly 1,600-1,700 cal a day
4) Consume at least 120g of protein a day (I eat protein in every meal or snack)
5) Use a food scale
6) Substitute junky snacks (soda, chips, desserts, etc.) for healthy snacks (Bai Antioxidant Infusion Drinks, strawberries, cream cheese, salt and vinegar kettle chips, etc.)
My goal was to decrease body fat while increasing muscle (specifically in my glutes) and that’s exactly what is happening for me. I’m shocked on how quickly I got these results. I truly believe if you do the right combination of steps, you can see results quickly.
Love this!!! Thanks so much for sharing your story and sounds like you are crushing it!!! Keep us all posted!
@@MichelleRoots thanks so much!! 🥰
UPDATE: I started body recomposition like 3 months ago from your videos. I have to say I have seen great results. I have lost 15-20 pounds in 3 months and also gained muscles. I can now see my muscles coming in! Started making my food and it is hard, but in the end, I think it is worth it! I still need meal preps, so that is why I love watching your videos. Huge fan and thanks for helping me with everything!
Ahhhhhh This is AMAZING!!! So glad you started your journey and sounds like you are doing awesome!! Great job!! So happy to hear my videos are helping you become the best version of yourself!!! Keep us all posted!
Congratulations on your progress!❤
I’m from UK 🇬🇧 and new to your channel and blooming love it ! …. I’m 53 years old and done various forms of fitness over the years but never with the real results i felt I deserved. But now I’m stronger, healthier, leaner and have a much more muscular frame than I ever thought i cd achieve …. Getting the body ive always wanted in my 50s 💪🏼- never too late. My ‘secret’ FINALLY listening to real women like Michelle-and ‘giving in’ to tracking macros! Best thing i did and sooo much easier than I thought it’d be, I should’ve taken the plunge ages ago ….. strength training with progressive overload, dropping majority of cardio out my schedule and of course protein, protein, protein 😍
Hey Nikii!!!! I loooovvveee this!!! So glad you have finally found in my option the best way to live lol!! Strong and fed!!! Ps. my parents are from the UK so maybe you could sense the english in me lol!! Thanks for watching and so happy you are enjoying my content :)
I have binge watched your videos and you have inspired me to try body recomposition! It’s been two weeks and I’ve seen such a change already.
Thank you so much for sharing your knowledge 😃 with so much info out there on the web your videos have been the simplest and best advice I’ve found 👊
Thanks so much and SO GLAD YOU STARTED BODY RECOMP!! You are going to love this journey - just remember progress not perfection and just keep challenging yourself with the weights and watch the magic happen! You are very welcome and so glad you are finding my videos helpful!
If anyone is looking for a good high protein snack when you need a crunch/chip fix try Quest chips. They have nacho cheese and taco flavors that are tasty and satisfy without too many calories. I was skeptical but impressed especially for the high protein content per serving.
Thanks for sharing!!
Whew this channel is absolutely the bomb! ❤️🔥👍🏽 (thank you for caring) and for your passion...it's definitely helping* assist our purpose. I literally watch your channel & these kind of channels like they are netflix movies! 😁 I ❤️ them.
Thanks so much Camesha! So glad you are finding value in my videos - Stay tuned for more coming each week!!
❤️❤️🙌🏽🙌🏽
Such good tips!! Thank you. BTW - what a beautiful family you have!
Thank you so much and so glad you found the video helpful!!
Great video! Practicality equals sustainability for me. I pretty much do what you are doing. I have the staples I always keep around and just mix it up with small tweaks so I don't get bored. Your son is adorable. He has such a cute smile and bright happy spirit. 😍
Thank you and awesome sounds like you are doing awesome!!
4:20 anyone else think chicken gets funky after a day or so leftover 🤢
Michelle type meal plan for the win! I’ve tried weekend meal preps, but I fail to get them in consistently. I feel accomplished when I do… but it’s just not realistic long term. I think I will take your advice and plan some standard lunches too 🥙. Right now I usually have dinner leftovers and feel my calorie count is off somewhat because I cook from scratch. Great ideas!!
Awww the baby. He's beautiful
Thank you :) I have to agree lol
Love your advice and your kiddos are adorbs!
Great tips! I do kind of the Michelle meal prep - plan all the dinners and grocery shop for the ingredients. Whatever we have for dinner is always lunch the next day. I end up cooking everyday but it's worth it for fresh meals and a variety.
Thanks Megan and awesome to hear others use the same tools as me :). Love it!!
Your son is such a joy to see and hear. He makes me smile. 😍
I meal.plan a.couple of weeks at a time. I use to plan the entire month but it's too difficult for me to do with shortages and I find myself changing things because I am not in the mood for that.
I have proteins planned for the week on certain days.
Sunday: pork or beef
Monday: chicken
Tuesday: pasta
Wednesday: pork or beef
Thursday: Chicken
Friday: taco night
Saturday: beef
It's been like this for years now. We have had taco night on fridays since before the whole taco Tuesday came out. Like since my kids were little and now they are 21 and 23. Lol.
So awesome Yvette!! Sounds like you have it all figured out - such a great strategy thanks for sharing as I'm sure this will help others as well! We also have taco night in this house as well lol! Also glad my little man brings a smile to your face - he brings a smile to mine on an hourly basis :)
I typically have wraps everyday for lunch and just switch up what’s inside. The other day I had turkey wraps , then the next days chicken Caesar wraps and the today I had shrimp and sweet potato wraps. They are all amazing!!
Sounds perfect!
Yep, exactly what I need. Wish you lived closer! I’m new to all of this, I’ve never had to watch my weight, I SHOULD have always worked out which I did not..😩 BUT after having my second baby at 33.. def took a toll on my body. I have diastasis recti, trying to heal that and just joined a gym. Looking back I had DR after my first baby at 21 but didn’t know a thing about it. Okay enough of my whining, on to the video. Thank you so much💗💗 also, what food scale do you use?
Hey girl better late than never!! Take the time to do the baby steps to heal your body and slowly build it up - it will pay off in the long run! I use a food scale I found on amazon nothing too crazy. There are lot's on there :)
@@MichelleRoots okay thank you. Yes I’m binge watching your channel.💗🤣🤣
@@LacedwithLacey2424 Awesome!!
What a sweet, beautiful, happy kid! Great job mom. Thanks for the tips!
Thank you and you are very welcome!
I hate leftovers or things that have been in the fridge more than a day so this is helpful
Awesome Debra! Glad it was helpful!
Is there specific macro app you use for food? I’ve had MyFitnessPal pal for the longest(free version) but starting October 1st, the scanner option will no long be available on the free version. I know their database is maybe the largest out there but I would hate having to type everything in all the time but not hate enough to pay lol
Hey Briana - I actually have a video where I break down my fave free food tracking apps - you can check it out here: th-cam.com/video/GydFTmHn1rA/w-d-xo.html
How do you measure with ur hand??
Thanks Michelle for the high protein food list! It is very helpful when I’m making my grocery list. I also ordered the pancakes, but I didn’t order your son‘s favourite with sprinkles.😍 Maybe next time! 😁
You are so welcome! LOL awesome about the pancakes! We just tried the new pumpkin spice and they are also very good! lol
Jackson has beautiful curly hair
Thank you so much and I have to agree :) lol!
Great video and tips. Recently found your channel, and I love all the practical and easy to understand info you provide. Upping my protein (~100G) has been a challenge, but it has helped with staying full and cravings. Thanks for making these videos!
You are very welcome and so glad you are finding them helpful!!!
My goodness, your son is sooo cute!
I have to agree 😜
Love this and your Son is so cute! If I am on a cal deficit of 1400-1500 cals..how much brown rice with veggies and protein should I eat? 1/2 cup or 1/4..thanks
Hey Maria - thank you - and as per your portions, this depends on the rest of your day eating. A great place to start is 1/2 a cup to 3/4 cup of cooked rice, about a fist or two of veggies and palm size of protein (or 20-30g serving)
He’s so cute!
I have to agree lol!
Came to see that I had skipped this video and I SO needed it! This weekend made me stumble over kid’s meals vs mine and I was a bit down. I struggle to get them to eat food because it’s not fun for them. YOUR VIDEO AND MR. JACKSON (future nutritionist) was the sign for me to get my shiz straight and help my children eat better! YOU ARE AN ANGEL!!!! Thanks for the tips!🙌🏼😭✨
Happy to help and so glad as always this video was helpful!! PS. my kids eat healthy sometimes and I'm still human over here lol sometimes it's pizza pops lol!! #healthybalance
Great video and your son is adorable. Meal prep is a good thing for me, I usually cook in advance for two days because I don't like to eat the same every day. I plan recipes for the whole week from weight loss cooking books where calories and macros are already calculated. So I don't have to calculate myself, but I can see my daily and weekly amounts. Usually, I plan breakfast, lunch, a snack and dinner. Your informative videos give me the facts needed to start my weight loss journey.
Your channel amazing I've just qualified as a PT im 48 and so passionate about helping women get fit and feel amazing you are so inspiring Your son is so cute my hair was just like his when I was a kid.
Awesome!! So glad you are enjoying my videos and congrats on starting your career as a PT!
By far the best fitness and nutrition channel I've seen! Very detailed. Honest. Results. And beautiful family. Thank you ❤️
Wow, thank you! So glad you are finding my videos helpful!!
Hai mam
I m from India
In lockdown time I reduced nearly 20kgs in unhealthy way.
I m 36 years old.
Because of crash diet my boobs looks saggy, wrinkles
Lost firmness
Now I m taking good meal
But not getting my boobs back.
I m a new subscriber
Plz help me
I hope you will help me
Hello, Are you strength training??
@@MichelleRoots doing strength training mam
Weight training mam
Can you please upload a video for chest work out.
It will be very useful for me.
Handsome little guy!!
I have to agree :) lol Thank you!
Your helper is absolutely adorable.😊
I think so too! LOL Thank you :)
Thanks for the video. I am doing my meal prep at least a couple times a week. I'm not a fan of cooking so the less I have to do it the better. I'm struggling mostly with tracking I have never liked/enjoyed doing that! For me it is irritating and I feel like it makes me obsess about what I'm eating which I think is unhealthy. I do better with just tracking portions and just trying to eat more healthy but not cutting out everything I enjoy eating.
How does one track for recomposition if he/she finds it frustrating and obsessive logging every single food and ingredient. I ask because at that point you're so annoyed and obsessing about everything you're eating that you are likely raising stress which in turn raises cortisol, so then instead of losing fat you're likely putting on more fat. I guess I just worry I'm gonna do all this work/lifting and be frustrated if I don't see some sort of results at my 6 month mark in December.
I don't know, I feel pretty good just knowing I'm getting stronger. I have increases my protein and food intake over all I just hope it's enough. Please know I'm not trying to be negative I'm feeling pretty good about what I'm doing just worried that not tracking may make this work all in vein or maybe it will just take longer which is fine with me. Any thoughts or suggestions would be appreciated but not necessary. Thanks for all your time and hard work on the channel, it's greatly appreciated!
Hi Heather, my advice is you don't always have to track in order to see results, ball park and going off of how you feel can also work. I personally believe if tracking is not helping you build a healthy relationship with food, then it might not be for you. You can use the hand and fist method I talk about in this video, focus on whole foods 80% of the time, protein etc...
Heather’s Retirement - The hand and fist method is good but what I like better which I think is even easier is to take a paper dinner plate and draw a line down the middle. Next, on only one half of the plate, draw another line horizontally dividing that half of the plate in two. Ok, so now this is your visual for portion sizes: the larger half of the plate is for all your NON-starchy vegetables like greens/salads, broccoli, green beans, zucchini, brussel sprouts, cabbage, etc. On the side of the plate that’s divided into 2, one portion is for your starches like rice, potatoes, pasta, breads, beans/lentils (beans and pulses are not a “pure protein” since they contain more carbs, but are healthier carb options) and the other half is for your proteins like meats, poultry, fish, eggs, tofu (tofu is more of a “complete” protein). Visualizing this plate makes it much easier especially when eating out. It also basically equals the “hand-fist method” where the non-starch vegetables half equals 2 handfuls; one-quarter equals small handful of starches; one-quarter equals palm-sized protein portion. Hope that helps😊
@@LoriP123 Thanks for the info, maybe I'll give that a try.
Hello could you do a video on how a teen like myself could lose weight i know it isn’t healthy but im desprate
Sure I'll add it to my list, but my best advice out of the gate is to just start by eating more fruits and vegetables and trying to move your body more (find an activity you enjoy/sport, walk more etc.)
Love that your in Canada 🇨🇦. Me too! What store do you get those.
Awesome!!!! Save on Foods :) I"m presuming you are talking about the stir fry bag??
Mr. Hotdogs strikes again 😂😂 Brilliant ideas 👌
LOL yes he does 😂- glad the ideas were helpful!
Hi I was wondering if you could give tips on how to reach your nutrition goals when undergoing a body recomposition journey, if you are a Uni student and are following the school's meal plan. Thanks
Great suggestion! - My best advice is just do your best to choose healthy choices on the meal plan - more veggies and fruit, try to choose healthier snacks, and get your protein in :)
Thanks that's very helpful
To be honest it'll be hard to know how many grams of food I eat in order to calculate my calories
Your son is so cute!
Thank you!
Officially following you ❤
Thank for the follow!
Your boys are so precious!
Thank you!
Your son is such a cutie!
Thank you!! And of course I have to agree :)
He is the cutest!
I have to agree 🥰🥰
My 8yo loves hot dogs too buddy 😂
LOL all about healthy balance right lol!
Very helpful video, and your little guy is adorable!
Thanks Sue!!! So glad it was helpful!