How I Lost Fat & Built Muscle At The Same Time

[@CoachViva]

Next steps: 1. Want me to coach you? 📣FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek 2. DIY? ▶ Watch out for the top 3 mistakes everyone makes when trying to lose fat and build muscle: kzbin.info/www/bejne/q5iknnWDZrl8gc0

[@yensu8888]

Hello Viva. I had a question - I'm currently at 43.7 kg and have been lifting for roughly 2 months. I'm skinny fat but want to bulk up to 50 kg. Question is, is it possible to gain lean muscle mass while doing a body recomp?

[@c.c.crazedy333]

I appreciate this channel so much. Sensible weight loss strategies. Using this as a guide as I restart my weight loss journey!!

[@CoachViva]

Thank you C.C. Crazedy! Best wishes on your weight loss journey!

[@sensoeirensen]

Great vid. There‘s also another reason why you should take a break from time to time; cortisol. The stress hormon disable fat loss if you have too much of it. Giving your body a break he‘ll regain power and fat burn after that.

[@CoachViva]

Thanks for sharing, Senso!

[@tlmorris]

This was great so detailed it would be nice to see someone in a 40 or even 50 + age category as these decades appear more challenging. In my opinion.

[@CoachViva]

Good idea. We'd love to do videos in the future featuring stories from people in those age ranges.

[@tlmorris]

@@CoachViva awesome thank you!!

[@orientalshorthair5579]

I agree. Even more challenging to lose weight and build muscle in the 40-50+ age category. Will these same strategies work for older women too?

[@sandyhumissouri5131]

🙋🏼‍♀️ still struggling here at 61

[@spellcop]

I can confidently tell you menopause is a whole different ball game. Nothing, i repeat, nothing that worked for me before (i had 19-21% body fat and had good muscle definition and abs even after 2 babies years ago). Menopause saw me lose all my hardwork, gained 7kg with 30% body fat. I have now managed to lose the 7kg in 2 months but body fat is still at 27% (work in progress still). Apparently age increases have higher corresponding fat % higher ranges considered as normal. I have used a combination of low carb, low fat, more protein and veggies, intermittent fasting, 1-2 day fasts, keeping ketosis, resistance training, low cardio/HIIT, etc. Bear in mind, my methods also take into consideration arthritis of knees and spine, familial hypercholesterolemia and atherosclerosis. I do not count or measure my macros, too tedious for me. I pick and choose what i eat in what quantity, and i use keto sticks.

[@kristinbatchelor7127]

Thank you so much for all of your videos. I have tried almost everything to lose weight. I joined orange theory fitness for six months and was super consistent with the workout and the diet and my weight didn't budge. I quit after six months with a BMI of 24 but a body fat percentage of 30%. I saw so many dieticians and "experts" and I still didn't understand why I couldn't drop the last 10 pounds after having my son. I stumbled on these videos and for the first time I have some clarity about how to work with my metabolism instead of against it. I am going to try out the workout plan for six weeks and start doing refeed weeks (I've never tried this before) wish me luck! God bless🙏

[@oolala53]

What happened? You didn’t mention the part about having to be in calorie deficit. Was that part of what you called the workout plan?

[@blondelp8451]

now i understand I am still in the newbie stage. It is not a bad thing. gotta ramp up my strength training

[@rubahomaidi]

My favorite video, thank you both for the explanation, also for pointing out that protein is not a straight forward macro, as too much protein was making me physically sick

[@Shreya-vs6bh]

Thank you so much for helping us in our journey ❤ i don't know why u are so underrated. I'm doing this mistakes but not anymore

[@CoachViva]

You are so welcome Shreya. Thanks for the kind words! You've got this.

[@oolala53]

Even though this channel is so wise, in the context of this fat shaming, but obese a genic environment, anyone recommending, small steps, and patience is very likely not to hit it big. It’s sad that people have to fail so many times before they finally surrender. Unfortunately some people surrender just to over eating very a nutritious food.

[@frankquinn6872]

So much good stuff in this video! Nice to see someone focus on the need for patience and the importance of individual variance - things that are so rarely mentioned. I would say that, while having a role to play in hypertrophy, repair to micro-tears in the muscles probably plays less of role compared to protein synthesis / replenishment. Also the 8-12 rep range is frequently cited (not just here) as the most effective for hypertrophy but rep ranges of up to 30 can achieve the same result (overall total volume being more important than the rep range) although who has got time for that?😂 Keep up the good work coach - we need more of this science-based, eloquently delivered fitness advice on KZbin!

[@tammyc.1206]

Thanks for sharing! I'm glad I came across your videos. You explained everything in a way that gives me motivation again!

[@mariabenjamin8018]

Cheat days for me was what was holding me back since I always had a hard time getting back on track but then I realized that its not a free for all and you need to set some parameters even on those days as well

[@dtorr1840]

Love all the information Richa and Lucy! Fantastic work!

[@CoachViva]

Thank you D Torr!

[@sarahnuttall1722]

Best video I've ever watched on on body recomposition!

[@CoachViva]

Thank you so much for this wonderful comment, Sarah! Happy to help!

[@sleepypotatoprincess]

I lost 10 kgs+ in 2 months. I’m now at 63.8 kgs. I follow intermittent fasting (12-16 hrs fast only), low carb diet and moderate calorie deficit. Also, I do moderate work outs at least 5 times a week. I’d like to lose 10 kgs more. Do you recommend doing body recomp at this stage or would it be best to reach my goal weight (55 kgs) first?

[@CoachViva]

Hey Anne! This video will answer your question: kzbin.info/www/bejne/j2XPoIBulKeMopY Losing fat first would be my recommendation but watch that video and make an informed decision for yourself too.

[@sleepypotatoprincess]

@@CoachViva Thanks for the response. I'll definitely checkout the video you sent. 🙂

[@andreflrsc]

Oh my... I've been weightlifting for 2 years and only in March I started taking care of my diet... I have learned so mich from this channel! I just have one question, how do you guys know whether you are losing body fat/increasing muscle? Do you use any body composition scanner every time you want to know your progress?

[@CoachViva]

Thanks Andrea. I'm glad to hear our stuff helps you. We use scale weight + body measurements and plug it into the NAVY body fat% calculator. www.bizcalcs.com/body-fat-navy/ Then multiple BF % * Your weight to get your fat mass. Subtract fat mass from total weight to get your lean mass.

[@vietus1040]

How I Lost Fat & Built Muscle At The Same Time. Interesting and useful video to learn. Watched the video on July 4, 2022 very like. Thank you so much

[@sylve3456]

I bought a smart scale. It gives me complete clearity. I prioritize sleep and building strength/muscles.

[@momsaidicould]

Which kind?

[@calicocat7054]

Thank you for this. I am skinny fat as well and has been all my life.

[@CoachViva]

You're welcome!

[@barbaram.6220]

Excellent! So much wonderful info that I really need! You guys are the Best!!

[@CoachViva]

Thank you!!

[@anthonyshaw8698]

Excellent!! Thanks so much!! I learned alot from this video. I eat low carb, with high protein, moderate fat, with intermittent fasting. I need to eat more carbs within that window, after resistance training, to see more muscle growth. That's probably why my gains, are much slower. Been so scared of taking in too many carbs😂👍👍

[@CoachViva]

Thanks Anthony! It can be scary to eat more carbs. You can increase it gradually if that helps. Generally 20-30g after a workaround is fine for most people.

[@anthonyshaw8698]

@@CoachViva Awesome!! I'll try that. Thanks!! Love your video's/content👍👍

[@fongjosephine]

This video is so helpful! Thanks!

[@isawnek]

Your content is so informative and is transforming the life of mine and my sister’s! However, may you make a video where you discuss getting back a menstrual cycle after extreme dieting? We both have that issue and even though we gained weight and and eat enough nutrients it still isn’t working. Any advice?

[@CoachViva]

Thank you! Unfortunately, getting back your menstrual cycle after extreme dieting can be a very individual thing depending on how extreme and for how long you've been doing it for. This is outside the scope of my expertise. I recommend seeing an RD if it still doesn't come back for you in a few weeks.

[@isawnek]

@@CoachViva ​ @Coach Viva Thank you for the advice, I will look into it and share any interesting trends I come across on my journey.

[@davec9371]

The grainy, vintage footage always makes me smile :)

[@CoachViva]

Your comments always make US smile :)

[@heffthehecked]

I love this channel

[@MelodyLuna-e4i]

Coach Viva- I really need to know how much you charge. I am on Social Security and have a lot of bills.

[@RudeDog2405]

I enjoy all your videos and the information you provide. I have a calorie question, I sometimes stand for long periods of time at work. Does standing really burn lots of calories?

[@oolala53]

The answer is no, it on its own doesn’t burn a lot, but it’s better than sitting. It’s very important to exercise because it does things for your body systems. That doesn’t have much to do with weight loss. Most of your calories are burned just by keeping your body alive, but the extra movement is very life-affirming for your inner organs. Things happen to your lungs and heart and muscles when you move at least some of the time vigorously and move moderately often that don’t happen when you were sending Terry. But it doesn’t make for a lot of weight loss. Researcher Herman Pontzer has found that sedentary people in modern countries burn about the same number of calories per day as active hunter gatherers; we partition the calories differently. But most hunter gatherers keep much of their muscle mass for their lifetimes.

[@ganjasmoker]

what are some good meal preps for weight loss? i want to partake in a 15-20% protein intake. I just don't know what to eat and what meals to plan.

[@rizzart66]

OMG - screwarounditis. 150%. And as I get older, my years of crazy diets get harder to overcome.

[@user-pt1dy2wb6h]

Omg too complicated for me😅

[@monicathakur1726]

Haha same here

[@oolala53]

Yeah, you have to have a good reason for this kind of attention. I know they often say that you don’t need to exercise in order to lose weight but I just wonder what would’ve happened if Lucy had been working out while she was losing. I wonder if she would’ve gotten so squishy. But I’m not convinced that being a little squishy, is that terrible a problem. If someone is eating, mostly good food, getting moderate exercise, and pursuing interests and good social relationships, I think they will do fine for decades.

[@SakuraShrestha-vl4uz]

😂

[@tiffanyr.l.peters4226]

Same!

[@Greekhistoryyy]

Thank you guys

[@CoachViva]

You're welcome :)

[@dtorr1840]

Hi Lucy - over how many years do the photos cover, starting around the 13:33 video time? How long did it take to feel lean, 6 months, 2 years, etc? You look amazing!

[@CoachViva]

Hi D Torr. Those photos in particular were over the course of about 6 months. I took a photo every month. And thank you!

[@dtorr1840]

@@CoachViva Incredible Lucy! Thanks. I've been at my goal weight for a while, but also have felt "squishy", even while lifting weights. After watching your video I started tracking higher weight-training sessions and switched over to meso-cycling on weight training days for the past 3 weeks. As Richa said, the scale weight doesn't change, Yea (!), and I'm fine with the slow body-recomposition progress if it means not putting on fat. All this new way of training and eating after being an athlete all of my life has been wonderful. Lucy and Richa - you have a great channel - keep it up!

[@pallavikulkarnigadre238]

Thanks for great video! 🙏 I have been doing yoga for last 1.5 yrs now. I have started looking slightly in better shape, but haven't lost much weight. With typical Indian vegetarian diet, will yoga help me in loosing body fat, or need to start strength training?

[@udithsethu552]

I am a fellow indian aswell, I would recommend you start strength training. Yoga is good way to lose weight for beginners, But strength training will increase your metabolism aswell you will lose a lot of calories just by resting for muscle recovery. But diet is the most important part, It doesn't matter how hard you work if you don't have a good diet, Unfortunately for us the foods made in India are not that good for weight loss. Indian foods have a high amount of carb and low amount of protein. I recommend you eat foods that rich in protein and low in carbs like egg whites, fish, and chicken. This are the foods i normally eat and so far I have lost 18 kg i also like to eat cauliflower as they are rich in protein and low in carbs. But don't be afraid to have a cheat meal ones a week, Having a cheat meals once a week will be make you feel satisfied and you would more likey to follow the diet for a longer period of time.

[@michelle_.lillian]

Awesome video! Question from someone working out at home...is it necessary to go to the gym, after strength training at home? I have 3 pairs of dumbbells (highest is 7kg) to progressively overload, but will it be enough?

[@CoachViva]

Progressive overload principles can apply with home training too. As long as your pushing yourself, it's good!

[@AllTheArtsy]

The thing is, home equipment can really only get you so far, especially limited home equipment. 7kg is almost nothing. And some muscle groups can handle greater weight, but you only have 3 to use. You can always perfect the form and increase time under tension, but you will hit the ceiling eventually, and pretty quickly with these equipment.

[@michelle_.lillian]

@@AllTheArtsy so it is better to eventually join the gym asap😅

[@michelle_.lillian]

@@AllTheArtsy thank you for the tips!

[@dontbelasagna5968]

@@michelle_.lillian i bought dumbbells too with highest at 10kg but i found that i can save more by buying the 40kg adjustable..i wont ever go to the gym, not bcuz of anything, im a 25yo muslim woman, and i hate(literally) to sweat while wearing long sleeves, long pants and hijab 🤣 also dont have time and transport, i have more time to workout when i do at home..it is actually better to invest in home gym, u dont have to wait for other people to finish before u could use the equipment..im also a newbie in this 😅

[@rebeccamcgorry]

I'm learning a lot and I thank you! I want to achieve a flat tummy. I've been obese most of my life and managed to make it to a "normal" weight on the BMI but noticed I still have a slightly chubby tummy. I realized I am "skinny-fat" and wanna change that. This video helped me understand "refeeding" to save my metabolism; stages of recomp, etc. I love this! However, I have a question: my goal is ultimately a flat stomach. I know this goes against the way we need to view things and it should be health focused. I mean.. being in better shape is an added bonus but I just wanna look good. If you reach your desired level of BF% after body recomp, could you eat at maintenance level and continue the same exercise to maintain that exact state of your body or will you slowly get skinny-fat again? Because I just want a flat tummy. I don't really care about toning.

[@oolala53]

If you wanna have a flat tummy, you need to care about toning, which is actually muscle growth. You cannot keep depending forever on calorie deficit to try to keep losing fat. And if you want a flat tummy, it’s losing fat that you really want. But honestly, you should really question zeroing in on a flat tummy. What exactly do you really believe it’s gonna do for you in life? There are plenty of people with flat tummies, who are actually still very unhealthy, even sick. There are people with flat stomach who are suicidal. It doesn’t mean that you’ll have warm relationships or satisfaction from pursuing talents and interests. The society can make people have a very warped idea of what it’s going to be satisfying in life. If you were young, it may be very hard to imagine being on your deathbed, but I can guarantee you there aren’t many people who are on their deathbed, saying well, at least I had a flat stomach.

[@respicio2990]

Great info

[@CoachViva]

Glad it was helpful!

[@MysticalFeelings223]

Please suggest bodybuilding book an easy one

[@WhoCaresReally2023]

Ben and Ben and Viva 🙂😉

[@RudeDog2405]

What is the best green juice supplement?

[@lokiswife]

I’m skinny fat too, I’m still so lost if i should be in a calorie deficit or what should I do

[@Hat65]

Lift weights 🏋️‍♀️

[@lokiswife]

@@Hat65 what about food

[@anaelena0000]

AWSOME VIDEO AS ALWAYS!!!!! I HAVE BEING BINGING YOUR VIDEOS LATELY AND LEARNING A LOOOOOT, BUT IM STILL SCARED AS F# OF CARBS......I HAVE ESTROGEN DOMINANCE AND MY GYO ALWAYS TELLS ME TO STAY AWAY FROM ALL CARBS, LITERALLY ALL OF THEM. IM HOPING TO GET PREGNANT SOON (MAYBE A VIDEO ON THE MATTER?) AND IM AFRAID CARBS MAY SCREW UP MY HORMONE BALANCE

[@CoachViva]

Glad to like our videos Ana! If your gyno tells you to not eat carbs, then listen to their recommendations. We are NOT doctors and we don't know your personal conditions. So always prioritize what your doctor tells you over any education you get from the internet, including our content.

[@anakhan7911]

Hey Lucy and Richa ma'am... When you sit or eat something does your stomach still rolls ...or it gets big ?

[@May04bwu]

I'm stuck at 6 month plateau now. It's not fun.

[@oolala53]

“This video” that she pointed to at the end wasn’t there for me.

[@sunbeam9222]

" because their muscles are so undertrained, beginners can do a bunch of random workouts and still see results" hooray 🎉🙌😂

[@brownyee]

✋🏽Can you explain 2 me what carbs are ,i really need help with this & im trying 2 lose belly pooch & its so hard 2 get rid of & I'm so so desperate 2 get rid of it please please.

[@CoachViva]

Hi Bree, I think this video would be helpful in explaining what carbs are: kzbin.info/www/bejne/eHu2pHmEhq14ha8

[@rjeight]

lost 9 kgs in 20 days with calorie counting everything i eat and in a 35 % calorie defecit ((high on carbs low on protien moderate fats ))and stalled tdee now at 79 kgs is 2062 (sedetery) how much should eat for boosting my bmr again should i do any workouts , neat smth? and my macro percentage ? im at 21 % body fat. 182cms tall 16 male

[@Reppintimefitness]

Facts

[@viktorfang1234]

At Stage 3, the exercise remains progressive overload right?

[@CoachViva]

Yes! That principle applies throughout.

[@anakhan7911]

Richa ma'am do you still eat daal chawal and other Indian meals like Paratha ,roti?

[@CoachViva]

Yes, ma’am. I do :)

[@laxmikant4255]

You look so cute with those specs

[@deborahfisher2366]

I had a phone call scheduled for 10 am August 11 2022 and never hit a call. I don’t know how to reach you.

[@CoachViva]

Hi Deborah, sorry about this. Could you email me at [e-mail]? I don't see anything on my calendar, so there must have been a calendar mismatch. Let's sort it out!

[@skylanderina194]

Is it alright to do walking or hitting 10K steps while recomping for fatloss ?

[@CoachViva]

I don't see why not!

[@magne6049]

7:13 Correction: Actually, it's supposed to be 0.8 g of protein per KG of weight. Which is 0.36 g of protein per pound (lbs). Just google "protein per 0.8 or lbs" for sources.

[@Chaiilatte84]

Did you watch the video? She said that most resources will state to eat 0.8g but most people can’t do that since they are still in a deficit and most of her client still make gains eating far less protein then that. So did you even watch the video? Or did you just want to comment bc you felt like you were right? This coach isn’t trying to preach the most perfect plan stop trying to make people think you have to do things perfectly. This is a very realistic approach to recomp.FOR BEGINNERS

[@magne6049]

@@Chaiilatte84 yes I did watch the video, multiple times actually. Did you carefully read my comment? I wasn’t commenting on her advice, I was commenting on the unit of measurement she used for 0.8. She used pounds (lbs) as a unit of measurement, but the commonly used 0.8 number in scientific literature that she refers to uses kilograms (kg) for that number. If you convert 0.8 kg to lbs it’s not 0.8 lbs but 0.36 lbs. So she just forgot to use the right unit of measurement. Which is important to note. Have a good day.

[@swatisubarna879]

Too complicated to understand... Cn someone explain it in simple words..

[@kikuriku]

My head hurts😅

[@mazhar-4465]

can we have someone else than LUCY? Where are ur other successful clients? Try use other faces

[@CoachViva]

Hi Lisa. Lucy's not a client. She's my co-coach who also co-runs this YT channel with me, that's why we have stories about both of us in our videos. I like to idea of featuring our client stories too though. So look out for that in the future.

[@sunithasriharikrishna7359]

It’s too complex to understand

[@river8142]

🧡🧡🧡

[@Amy-mz7ps]

screwarounditis LOL

[@Hat65]

Hi Amy. 👋

[@CoachViva]

Yes LOL. It's everywhere.

[@guptaprakhar990]

I AM IN SAME SITUATION AND I DONT KNOW WHAT TO DO....I AM SCARED THAT IF I BULK I WILL GAIN WEIGHT WHICH I LOST BY PUTTING SO MUCH EFFORTS

[@Joii82]

🙌🏾

[@CoachViva]

❤️

[@lusciousphilippa]

Squishier😂

[@Hat65]

Screwarounditis 😂🤣😂

[@CoachViva]

Yes lol! Many suffer from it.

[@ColdDiva]

I’m on a deload month🫤

[@saharakatuwal3542]

Best video I came across on body recomposition. 👌