5 Tips to Burn Fat (NOT MUSCLE!)
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- เผยแพร่เมื่อ 13 มิ.ย. 2024
- If you feel lost as to what to do and like your hard work in the gym isn’t showing…
I want to help you avoid common body recomp mistakes with 5 tips to dial in your workouts and your diet to help you burn fat NOT muscle!
Check out the 3 Step Recipe For Burning Fat - rsrecipe.com?sl=youtube
00:00 Intro
01:10 Adjusting Diet
04:20 Calories
05:47 Workout Volume
05:20 Workout performance
07:40 Progression
09:12 Breaks - แนวปฏิบัติและการใช้ชีวิต
You know that old proverb .. the journey of a thousand miles begins with one step…. And the next step and the next step .. focusing on the little wins you have now can lead to surprising gains
YES! For sure those small changes and tweaks snowball!
Cori - you are amazing and so clear with your guidance. Thank you!
Glad the tips help!
I needed this video so bad Cori!! I recently lost a lot of muscle and these are exactly the tips I needed to help get it back. You’re awesome!
So glad it helped! :-)
Thank you very much for sharing your knowledge!!
These tips are great. Thank you so much!
Excellent, thank you!
Very up to date, researched based information for keeping muscle while slowly losing fat, since muscle is so valuable for burning calories. Thank you!
So glad it helped!
From one trainer to another, thank you! This was such a great & well thought out video!
Thank you!
I'm so glad I saw this video today! I'm going to start incorporating cluster sets into my workouts. I think they'll help me "break through" to the next level, but they'll also incorporate something new into the routine to keep things interesting. Love your videos!
YES! They could help you get to that next weight or variation that maybe you haven't fully been able to crack just yet. And thanks!
Great info thank you!
Thank you for this, was thinking about this from time to time and here it is, really thank you for this, good content.
Glad it helped!
I don’t know why or how you popped on my feed but I’m so glad you did as I’ve been looking for a channel just like yours. New subscriber and looking forward to learning new things .
Welcome to RS! Excited to help!
I always feel pumped to have an amazing workout when I watch your content
Love that! Hope you did!
I increase my protein about a 100 g.More than usual and the fat is just starting to fall off and the muscles starting to come forward stronger in the gym
Love it! Protein is truly so key!
Excellent and timely video, thanks!
Glad it helped!
Thank you for pointing out the importance of protein. I’m struggling with trying to get enough in.
It can be a challenge! Even just starting with small increases can help. Here are some tips - redefiningstrength.com/the-best-way-to-use-protein-to-build-muscle-or-lose-fat-7-tips?sl=youtubecomment
Solid reliable information. 😊
Very insightful information! Thank you
Glad it helps!
The chewing of the lettuce/salad....is so funny....thanks for the tips.
hehe thanks! Glad they help!
Listen to this lady! Figured this out in my 40’s.
Glad the video helps :-)
😂😂😂 you're not going to kill me😅😅😅 love the intro ❤❤ very good content as always.
hehe thanks!
So appreciative for this popping up for me today. I recently got a body composition scale and am focused on losing fat, building muscle and maintaining or gaining a little bone mass (post-menopausal woman here). The scale was surprisingly inexpensive. There is a saying that what gets measured gets managed and I find this to be true. An inexpensive fitness tracker plus the scale have proved very motivating for me. And now I will up my protein from food, not just a whey shake. Gratitude. 🙏
Love that you're tracking that data to help guide the changes you are making!
I am amazed how important protein is! I have found it key as I try to reach my goal of getting a sick pack without losing muscle!
YES! It truly is so essential in that body recomp process, especially to help it be SUSTAINABLE!
great video!!! I LOVE your dogs!!!! 🥰
Thanks! Kiwi and Sushi say thanks as well!
Love this very helpful
Glad it helps!
Love this
Great video thanks 🎉
Glad it helps!
Thank you so much! I recently had to spent several weeks in bed and was not able to train for 4 months. Im not a bodybuilder so I lost muscle i could not afford to lose for moility (=spine injuries). I stupidly compensated with sugary and fat foods. I gained 20 pounds. Now I lost a lot of it and train consitently, I dont have any cravings - but now my brain tells me: U can eat less calories and loose more! I knew its not a good idea, espacially since I want to BUILD muscle not loose it. But sometimes its so hard to overcome this burned in false pseudoinformation - eat less calories, loose more weight, be more healthy. It was so important for me to hear this today. Thank you so much!
It is hard to change mindsets and patterns we've heard repeated. It's why though I find tracking to be able to celebrate the habit consistency can help! So glad this video helped as well!
Thank you very much Cori.
Glad i found this. Im three months into lifting, and still trying to burn fat as well. Ive lost 65lbs (the past two years) and i do see a difference in my body now that I am lifting, but the scale has completely stalled. I know changes are happening, but seeing the same number is driving me mad and I've been tempted to restrict myself at the sacrifice of my protein intake. I'm still on a deficit, but thank you for the reminder. Ill get my protein in, lol.
It can be hard when we feel like results aren't snowballing but so often doing more will only sabotage us! Stay the course and make sure to measure other forms of body recomp!
Great advice regarding protein.
Glad it helps!
Your videos are great 😊
Thanks! Glad they help!
I’m just working on cutting out simple carbs except for a tiny amount of Nutella and one small biscuit per day. That’s way better than what I had been eating. I’ll keep going with this for a few months then consider changing something else.
Nice! Love that you've found a small change that adds up for you and even maybe creates that very small calorie deficit that is sustainable!
Protein. Cluster. Isolation. Got it! Thank you ❤
BOOM! Now time to use those tips!
Very helpful, thanks. Using it to help structure my exercise class for post-menopausal women.
Those pre and post exhaust options really are key!
Needed to see this video and I'm saving it as I'll need to remind myself of these very important points. Two months in weight training and realising I need to take diet re: protein very seriously if I want visible results. Thank you! 🙌🏾
YES! Nutrition is so key to fuel that training and see results! Tracking what you're currently doing will be eye opening and allow for small adjustments. Wanted to share this too if you are just starting to track macros - redefiningstrength.com/fhp-s2e21-starting-to-count-macros-5-tips-for-beginners?sl=youtubecomment
@@redefiningstrengthOC Will check it out - thank you again! I appreciate you and the hope you're giving us 40-something gals 💪🏾
What about fascia? My trainer is on a fascia kick bc we are older in our 40’s & 50’s.
Eating mostly protein has helped me lose so much weight! 😊
What about fascia specifically? Protein is key to keep our tissues healthy. Some interesting things may make you even consider a collagen supplement. And....Yes mobility work is essential as a component to train the way you want and get the most out of your workouts and I promote that prehab process in every warm up...but if we are going for the biggest direct impact these things will be it honestly talking about building muscle and losing fat.
I’ve been going hard on the heavy bag and speed bag recently. But I loved the section hitting the bag with a sand bag!!
Also, is too much protein bad for kidney?
Studies have shown that for people with healthy kidneys higher protein intakes are not bad at all. Obviously specific health concerns may always impact what we need. But also, what's high? There isn't one high protein intake. And "too much"...technically too much of anything is bad because it is too much for what you need...
Makes sense! I should check with my doctor! Thanks ❤
Intro videos are the best
hehe thanks!
Haha had me cracking up!
I’m currently 52 and post menopausal. I lift weights-heavy, but I can’t seem to shed fat and it seems like the weights don’t help. Even though I feel stronger, I have so much cellulite/fat. I am trying not to fall into a deep depression
I would highly recommend you keep lifting and take a look at your diet. While the muscle mass retention may not make you feel like you're losing, it is truly key to being functionally fit and a healthy metabolic rate. So adjusting your nutrition may be key to lose the fat you want over your amazing muscle!
Try to eat half of your plate in veggies during each meal (if not the case yet).
And also sleep enough per night and manage your stress.
Diet tweaks are definitely the most difficult for me. I make nearly all my meals from scratch, so it's challenging (and time-consuming!) to figure out the macros and calorie counts for every dish. Anyone else have this problem?
I meal prep and you can plan in advance that way
Honestly it actually is easier to be accurate with cooking meals from scratch. But yes, to start a new habit IS time consuming and mentally taxing even as we are making old habits conscious and doing something new we probably don't fully want to be doing. But if you SAVE your recipes and enter portions, you really only have to enter everything once and then you can quickly add as you go. I even add recipes BEFORE I make them so all the puzzle pieces are laid out and I just need to put them together. I also save meals I usually eat, so things I've combined, so I can quickly swap ingredients. But that "prepping" by pre-entering and saving things we often make allows for less time later! And soon you have all the ingredients even just right there. But honestly, even if you don't start tracking, just writing out the general things you eat can help you come up with one adjustment...maybe it is a slightly bigger portion of protein. More veggies at a meal. One less snack...
I’ve been using the lose it app to help me keep track of macros. I’ve been trying to focus my meals around protein.
That's awesome!
Nice camera work 👌🏼
Ryan says thanks!
Although I have been training 6 days a week for almost 18 years in the gym with high intensity, and although I weigh little for my height ( 1.60 m by 47.8 kg) I always have not dense but soft leg muscles !!! I eat a very balanced diet with few carbs and fats and lots of protein.What should I do to get legs like...yes like yours!😊 Do you have any advice? Thank you Cori!
Honestly as much as I value protein, you may want to consider you are cutting back too much on the other macros, especially carbs if building muscle is your focus. And take a look at your training. Are you doing too much cardio over focused lifting? Are you doing lots of steady state? Maybe using these training techniques and timing more carbs around your training while making sure to eat potentially MORE to fuel that muscle growth may be the key. And thanks!
I DO love Rice Krispie Treats ❤
ME TOO haha
I got injured in the gym and had surgery, any advice on how to handle this situation
Lots of advice but it would depend on the injury, the surgery, your training experience, your rehab...if you aren't, doing physical therapy and having guidance to rebuild is key to restoring proper mobility and stability and even that mind-body connection.
What does quality strength training mean? Going heavier vs more reps?
It means getting the most out of every move over rushing through. Quality movements. Quality loads lifted. Not just lifting more or doing a harder variation we haven't earned. It's truly maximizing each rep and even the rest we include. Not just even making our workouts longer.
Research. These videos and other online sources offer a wealth of information. And confusion. lol. Anyway, hit up some research….
There's so much mixed info on how much protein. Is it 1g per pound of bodyweight or more than that? So many people have so much more 😢
High protein isn't one number. It isn't the same need for every person or even us as our goals change. I like to even start clients simply at increasing from where they are at to hit about 30% of their calories from protein. But again that ratio in my opinion varies based on goals, calories, training, age...so much else.
How would I use pre exalt n post exalts to help with muscle growth with compound moves since I m in menopause.
Yes the techniques would be great to include in your workouts during menopause as that extra stimulus for muscle growth :-)
Hello can anyone please help explain what cluster workouts are and what it looks like please and thank you very much.
I go over how to use a cluster set in this video but maybe seeing it written out will clarify - redefiningstrength.com/5-tips-to-burn-fat-not-muscle/ It's basically breaking down a set into mini sets so you can use heavier loads.
What would you consider an “extreme” deficit? My maintenance calories is 2200 and I’m currently eating 1600 calories and 150g protein per day.
So traditionally 500 calories or more off of maintenance is considered extreme.
One thing I include in my diet to get. more protein are seeds. Like pumpkin seeds, roasted garbanzos, and stuff like that. What do you think?
I think focusing on complete proteins as much as possible is key but that we can't ignore the importance of the other amino acids we get in amounts from things outside our main proteins.
What pre exalt exercises n post exercises can I do with cluster exercises
So cluster sets would be better done with their own lift over paired with pre or post exhaust technique. You may use a form of cluster sets called rest pause on the heavy compound lift in those things thought to get out a couple of extra reps.
🤣 omg this is sooo me rite now thankyou 😅
Glad it helped!
I get so discouraged when I listen to videos like these and I realize I’m so far behind.
It's not a race. You aren't behind anyone. You are at the starting line of your own race. Don't compare yourself to other people.
You gotta start somewhere 🤷♀️
Emke, the whole mind thing is primary. Speaking from personal experience over 50 years of adulthood, I’ve come to realize that I can be my own worst enemy.
I get the potential for discouragement when you watch a video of another person who has achieved a level of body image that is so close to perfection that the quest for improvement becomes asymptotic.
But…. each of us is different. And we’re even different as individuals based on where we’re at at any given moment in life.
So I guess my point is, give yourself a little credit for handling the stressors that life throws at all of us even if you fall off the diet/fitness wagon a bit.
Sometimes I jus shit can the details of a work out program and jus go through a phase of doing the things I like. I like to lift. Long , slow cardio indoors generally bores me to tears so when things get stressy I default to what I enjoy.
And eventually, I get to a place where I can reengage in a more balanced routine.
We are all on a trail heading to a goal and sometimes you just have to detour to go smell a beautiful flower or help someone who has fallen off their trail.
This stops your progress but it doesn’t end your journey.
Is never too late to start hardest part is starting 😂 good luck 👍
Don't look at it that way, think of all the people that you're already ahead of 🙃
Can you recommend budget high protein meals?
Making your own at home is the most cost efficient way. Here are some budget friendly tips to hit your macros - redefiningstrength.com/fhp-628-the-cost-of-health?sl=youtubecomment
What about hormone issues... perimenopause. I lost ALL muscle mass... only flab now
The hormonal changes that start with perimenopause do not mean we are doomed. But you need to address the changes that are occurring to meet your body where it is at now. And honestly, all of these tips are even more relevant for you to avoid metabolic adaptations and promote optimal muscle growth at a time when our hormonal environment is slightly working against us and we don't utilize protein as efficiently.
I just love you
Omg the begining was me too funny
hehe thanks!
That dark grey painted gym would send me into a massive depression and make me run from exercise, not be inspired to do it.
I love the way I decorated my gym :-)
Your content is excellent- so much more substance than all the others. My struggle is how to create a program that balances weight progression, flexibility, balance and cardio without spending 2+ hours exercising. Your moves in these videos are inspiring but it’s hard to see how to string them together cohesively. (I have your app but still struggle!)
Write down one of the workouts from the app...you'll see the progression and these techniques implemented in different ways. Even the 30 minute and 15 minute ones. Especially this spring shred option I did both pre and post exhaust in the same week and even SIT after lifting. And every warm up includes the flexibility work you need with the foam rolling, stretching and activation not to mention the cool down. And once a week the activation/isos also addresses that :-) But I think if you write down what you've done with it and see the components mapped out and consider what is going on you'll see the method to the madness.
That’s a great suggestion. I’ll check that out
I’m a vegetarian. I was told to increase my protein intake. I feel like I end up “junk” sources or eating a whole bag of edamame. My body doesn’t like a lot of tofu. Suggestions?
Here's how I would hit 130 grams of protein in a day with plant-based sources. Greek yogurt, cottage cheese, nutritional yeast, egg whites are also some great options - th-cam.com/users/shortsuI8Yxz3UNKY Also here are more tips - redefiningstrength.com/the-best-way-to-use-protein-to-build-muscle-or-lose-fat-7-tips/?sl=youtubecomment
Amazing intro. Focus on the volume of the training and quality. Welldone
Thanks! Glad the video helped!
U coffee thief! 😂😂👍❤️
Sneaky! 😂
What are your thoughts on protein shakes for added protein? I buy low sugar low calorie shakes for extra protein. Is it hard for the body to break that protein down or is it just in food? Does it do anything?
I think supplements are supplemental. I don't mind protein powders personally or for clients but whole natural foods should be the bulk of your diet. There is a higher thermic effect with quality foods...they are often more filling and they are more nutrient dense which helps our body function overall more efficiently. So I think it is about creating your balance and something sustainable.
@@redefiningstrengthOC understood x Thank you for replying 😁 I’ll try to focus on protein in foods rather than in drinks going forward. Just got to finish 3 protein drinks first lol
I’m trying because I’ve lost 30 pounds but I now don’t look like I lift. And because now I can only eat meat once a day it’s getting hard to not get bored with meals
It can be frustrating when what used to work doesn't work any longer. I can tell you there are still lots of ways to increase protein even if you want to eat meat once a day. And focusing on even that process of retraining your body to eat more as you continue lifting heavy may be key! Once we lose the weight, we do want to address the process of maintaining and gaining muscle!
"Move and drink caffeine together!" [looks shifty] never would I ever..?
🤣
Is this a reupload? It says its 6 days old, but I swear I watched this months ago lol
Nope this is new. You may be thinking of my one about recomp and the scale not showing the full picture as I did this one as more off a "how to" off of that one that talked more about the signs that what you were doing was working.
Also, for women, we have to be pushing our bodies harder at certain times during our "moon times," and then less so during other times.
There are definitely changes that can happen not only in joint laxity but also in metabolic rate. Knowing the changes that can occur to use them to our advantage is key.
I don't have time and opportunity to prepare my own food, so that is just out the window. Also, my hunger waves are all over the place. I get up at 3 am, and I have to eat something. I crave carbs!!! I love carbs. I study, have a family, work, so I don't have time to move, unless I give up more sleep.
There are always excuses and reasons not to do something honestly. And many are valid relating back to our priorities in life. But there is always also a way to make small changes that add up based on what our realistic lifestyle is. Maybe it's 5 minutes of movement to start a few times a week. Maybe it is tracking our current diet without making any changes to make one healthier swap at a restaurant we eat at. Maybe it's buying healthier premade options...there are always small changes we can make :-)
increasing the intake protein does not match with Keto…
I am so confused and not know what to do anymore…
😞
Too many info, too many different tips on the internet and is getting confusing
So, therefore we cannot loose fat and gain muscle during the same period
Either we decrease proteins to 1gr/kg during keto periods then increase protein for muscle + goods training season at gym
Or?! 🙄
You can achieve body recomp aka lose fat and gain muscle at the same time. And there are lots of macro breakdowns that can work for you. Keto is simply one of them. Exploring what matches your goals, activity level and such is key. Maybe you do a lower carb keto ratio for a bit then focus a bit more on staying lower carb but higher protein and see body recomp happen faster. One size doesn't fit all. And things don't have to be either or but can complement.
Not keto… CARNIVORE!!!
It's really hard to up my protein when I am not a meat eater. Hence why I lose weight and muscle fast.
I have lots of plant-based clients increasing protein. Here's a plant-based 130 g protein option for a day :-) - th-cam.com/users/shortsuI8Yxz3UNKY
is there anyway i can gain muscle without hitting the gym ? 😢😢😢
Through proper fueling and making sure to create progression in your workouts, yes you can see amazing results building muscle. Here are some workout tips - redefiningstrength.com/how-to-build-muscle-faster-without-weights?sl=youtubecomment
I love her arms, and the beginning of this video is right on!!!
Thanks on both counts!
I'm so happy this doesn't resonate. Because, I have been following your advice
Well I'm so glad the tips have helped and more importantly that you've been USING them! Keep on rocking those results!
Just sleep more and eat every other day 😅
Glad you found what works for you.
I start loosing weight when I did 36/12 fasting. Never count calories
I have one problem, my body very good, muscle and big. but my face look like I’m fat and swelling, why?? And I see this problems have a lot of trainers. They have amazing body but face look like fat prediabetic condition
I'm not fully sure what you mean but tracking your food and seeing if maybe you have an intolerance to things can help. We also all have different bone structures and face shapes and different areas we store fat.
😂😂❤❤❤🥰❤️🔥❤️🔥🥰🥰
protein does not satiate me. i hear that everywhere but it just simply doesn't
I think you're thinking though of the MENTAL satiety which is different than true physical hunger. We can want more food mentally even while being stuffed. And often the benefit of protein and higher protein over the day, is food volume to signal fullness when calories and macros are in alignment. But yes, in a calorie deficit, high protein can help us avoid hunger but you are still in a deficit.
@@redefiningstrengthOC no, i am talking about PHYSICAL satiety.
In espanich PLEASEEE😢
CARBOHYDRATES SPARE PROTEIN
Yes and they can be key to creating an anabolic environment but they also need to be adjusted more strategically based on activity level while higher protein and making that our focus can allow for more wiggle room in our diet. And again...easiest change for biggest impact...increasing protein.
All these calorie deficit lingo makes my head spin, why don’t you show us instead of telling us?
Sorry that confuses you. Basically instead of going super low on calories, try cutting 100 off of what you do to maintain your weight.
how old are you cori?
You don't ask a lady that! ;)
@@Sarah24871 why? i can ask what i want and she can answer IF she want.
and why it is important to hide a persons age? is any age bad?
I have read she is in her 30s. You need more protein as you get older. You also need to do more weight training to try to avoid sarcopenia. Problem is...if you are a post menopausal woman, protein and weight training won't be enough. Restoring the sex hormones is important.
I'd like to know as well as I'm in perimenopause and nothing is shifting despite following a lot of this....
@@marioknoll469 Of course you can. It was a - very bad - joke.
I also get a bit discouraged, being vegan and in menopause 😢
Menopause can change how we fuel and train but I have lots of plant-based clients seeing fabulous body recomp while upping their protein. Here's a great protein video to even help - th-cam.com/users/shortsuI8Yxz3UNKY
Bruh, all I'm saying is that you’ve burnt the BBQ😭🤦♂️
Nah the carne asada was perfect.
We eat too much dam food!
Rice Krispie Treats???? Seriously?
Yup my fav!
I can’t afford meat.
Lots of plant based protein options :-) And honestly some great bulk options to buy meat that is even frozen and natural now!
How to burn fat. Step 1: If you cant find a before picture without a six pack, use one with a shirt on or change the lighting.
Or just know what to actually do and share real results online. I know that is a novel idea but I like to go against the grain. This transformation for me didn't happen overnight. These are like a decade apart :-)
Too much of the pleasure in most peoples’ lives is coming from food. People need to change their lives so they get more pleasure from doing things other than feeding themselves.
Agree with the points in this video but the video doesn’t address the elephant in the room.
I do think we need to find habits we enjoy outside of food being our go-to but I also think this denies a fact of our society...food is part of celebrations and events. And learning how to balance the things you enjoy and finding new opportunities and habits is key. But the more we force restriction over owning this fact, the more I feel like we hold ourselves back from truly finding a balance right for us.
What the heck heck? You lost me after the diet advice. Yep I'm a beginner
I'm so sorry it seemed overwhelming! So many ways to break things down. Maybe this will help to start instead! :-) redefiningstrength.com/25-healthy-habits-that-will-change-your-life-forever?sl=youtubecomment
Thank you Maam I want to gain muscle and lose fat🥹🙏❤️