How To Lose Fat And Gain Muscle At The Same Time (Specific Steps!)

#IvanaChapman #bodyrecomposition
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HOW TO LOSE FAT AND GAIN MUSCLE AT THE SAME TIME (SPECIFIC STEPS!) // In this video, you'll learn how to do body recomposition, gain muscle and lose fat at the same time.
If you're looking to drop fat and gain muscle at the same time, don't believe those people who tell you it's not possible.
What is body recomposition? Exactly that!
You'll learn how to build muscle and lose fat simultaneously. Fat loss and muscle building together.
Losing fat and building muscle at the same time can work, if you follow the right steps.
So drop fat and build muscle, with the practical tips in this video.
Very few people can't lose fat and build muscle at the same time (I'll mention who they are!). But for most people, you can build muscle and lose fat at the same time.
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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
How To Lose Fat And Gain Muscle At The Same Time: • How To Lose Fat And Ga...

[@IvanaChapman]

🔥If you’re interested in kickstarting your lean and strong journey, get my FREE Lean & Strong Kickstarter Guide with bonus 6 week workout program. -> bit.ly/YTpin

[@veniceqtpie]

I received and read your Lean & Strong Kickstarter Guide. Is this guide geared toward men? The references you make are primarily based on men’s studies and statistics. I’m a 60-year old female, will this guide work for me?

[@melinelovescocoa]

Summary 1. Get enough protein 2. Do strength training 3-5 days a week 3. Be more physically active 4. Set the right calorie goal(for those who are tracking calories only)

[@endthefed5304]

Creatine

[@mangoly]

I love u tysm

[@guardianmeister6650]

5. Eat the right foods -eliminate all processed foods -eliminate vegetable oils -eat only avocado and REAL olive oil (pay the extra, it's only your health at stake) -pick nutrition dense foods (beef liver, avocado) 6. If you have a hard time beating the munchies ... stock up on rabbit food until you can put the beat-down on it

[@IvanaChapman]

Thanks for watching! What's your current fitness goal? ⬇

[@seosamhofionnaghain8699]

Current Fitness Goal ? To Build up Monster Muscle similar to Your Guy on 0:40 in this brief video shot of Him. Currently I'd be hard pushed to win an Armwrestle With You ♥️😉

[@IvanaChapman]

Keep working at it! 😉💪

[@HomieMommy]

Losing fat and building muscle. I'm currently doing resistance training 3-4x a week. I'm trying to figure out what to eat to lose fat and build more muscle. Thanks for sharing.. its very informative and helpful. Easy to understand

[@my_dumb_animations]

I'm trying to lose fat and gain muscle

[@aliananar5206]

Just discovered your videos todays. I have to say I love how you answer a lot of the questions that people have asked and I’ve gained so much more knowledge reading your answers. Thank you for taking the time to do that.

[@IvanaChapman]

I'm glad you're finding my info helpful! I really enjoy helping in the comments (as much as I can!) and I often get ideas for future videos. So I can solve problems for more people. 😊

[@Thee.AllStarBrat]

I’m 5’2 and 112 pounds and I’m trying to lose fat due to the fact I’m currently skinny fat. I don’t have a lot of fat on me but enough to the point where none of my muscle is really apparent. My quest to you is , will me being shorter or at a slightly lower weight affect my progress? Also what’s the best way to approach this? Should i lose more fat first ( do cardio) or jump into weight training ? My goal is to be lean and toned.

[@IvanaChapman]

Yes, it’s always going to be a bit harder for you, as a small person, to lose fat. The absolute amount of food you can eat (compared to my husband, who’s 6’3, for instance) is always going to be less. That sucks, but it is what it is. Start weight training right away! As a beginner, you’ll start seeing results you like relatively quickly.

[@deborahbaca1345]

Have you put on muscle?

[@kathydelarosa1286]

I’m also 5’2-5’3. Smallest I’ve been was 113. We actually have a good amount fat but it’s super important to pack on more muscle. Us petite girls are more prone to osteoporosis , especially if we keep dieting. I weight 131 now (I know it sounds scary) but it’s because I’ve added more muscle due to weight training and eating more protein. I feel much stronger and my waist is still small ! . Also have curves too. But I recommend doing that and stop looking at the scale. The scale kinda makes you feel like you’re fatter than what you really are . Remember for you to see muscle gain and fat loss you can’t be scared to eat a bit more but just eat healthy.

[@kahaaerosports]

My goals are to take my time getting leaner and mixing up my workouts (weights, mountain biking, running) to help me become more well rounded as an athlete.

[@IvanaChapman]

Love that! ❤

[@stesiyavandinter5639]

Thank you for this video. It sounds easy, but as a skinny fat person it is quite difficult to lose fat and maintain muscle mass, or build more muscle mass.

[@davidgunderman6348]

My goal is to build body mass right now. I am 63+ years old. I’m 5’7”. At the moment I weigh 183+/-lbs. Back in January I weighed 218lbs and was diagnosed with pre diabetes & high cholesterol. I’ve been taking high blood pressure meds since 2019. I was given meds for my cholesterol in January. No meds yet for pre diabetes as my number was at 5.7. The very next day I threw out all of my junk food and went on a no sugar/carb diet and started exercising everyday. I walk every morning for 1+hours. This was the only exercise I was doing (5months). My body fat at the moment is 33% (obese). I’ve dropped from a size 40 waist to 36. But I still have the body fat/flab thing going. I started taking whey & plant based protein powders thinking I can build my body mass and keep my diet going. So I’ve been making protein shakes and smoothies (all healthy recipes of course). I bought a training station for doing pull-ups, leg curls, etc. But I can’t even do 1 pull up so I bought resistance stretch bands to start off slow. Am I on the right track here? I don’t want to be a 60+ body builder or into weight training. I just want to build body mass and lose the body fat. Any help would be deeply appreciated. Thank you.

[@davidgunderman6348]

Let me add, in April I went in for Lipid blood work to see where I was at. My cholesterol dropped from 227 to 148. And all my other number went from bad to good in a great way. So that told me the diet and exercise I was doing for the last 3 months has worked. My body feels great, except for the body fat/flab I still have.

[@KrisWilliams81]

Question for you... protein intake. Going by your .07 - 1gm per pound I would be eating 136.5 grams to 195 grams a day. That sounds like a MASSIVE amount. I was wondering if you could do a video on what 120gms a day might look like, 130gms might look like, 140gm, etc. Could all be separate videos for those of us at different stages. I'm sure there's got to be tricks to getting it all in but being new with this it just seems like a huge hurdle. Having something to "see" as an example might make it easier to see that it's doable. Especially if there are tricks to sneaking more in with each meal. Thank you!

[@IvanaChapman]

That's a great suggestion, thank you! Those types of videos take a bit more logistical work (weighing/measuring, showing the different foods), but I have an idea how I can put it together. In the meantime, for your personal situation let me give you some modified numbers. Do you have a particular goal weight in mind? For my clients who are more than 20-30 pounds from their target weight, I often use their goal weight as a protein target. And if eating a lot of protein isn't very natural to you, especially at the beginning, then definitely go for about 0.7 grams per pound (or even 0.6 to start). So if your goal weight were 150 pounds, you could just aim for about 100 grams per day of protein. The biggest trick is protein powder, whatever kind you happen to like (I'm going to be doing a video on choosing a protein powder soon!). Almost anyone who's aiming for 150-200 grams of protein a day will include a protein shake at least once a day. It's an easy way to add 35-45 grams of protein in liquid form. Hope that helps! 😊

[@carmaela2689]

I think it is per pound of LEAN MASS.

[@ColinHarvey78]

Great video - as usual. I’m a newbie and have dropped from about 25% body fat to about 16-17% in the past 3 months while maintaining/building muscle through weight training. I think I’m getting to that stage where there’s little point in more fat loss and then start to up my calories to about 100-200 above maintenance (currently they’re around 400-500 below maintenance and I’m loosing about 1-2 lbs a week). I guess the question is when to make the change! I’m very happy where my body is heading - I’m enjoying having abs! I think I’d like to hang on for a few weeks more, just to get better definition around the abs and banish the last bits of the love handles - or would you recommend making the switch now?

[@raymondhill3]

This video is a wonderful to the point checklist. Thanks!!!!!!!!

[@TheLooselois]

I was once 226lbs and did one meal a day IF that brought me down to 152lbs at my lowest. Unfortunately traveling and such I gained 13lbs and OMAD only maintain my weight. Fasting was no longer working. So I started eating lunch again the pushed my weight up even further: now 170 ish lbs. I’m frustrated. I’m working out 5-6 days a week I have a protein bar (20g P : 200 cal) and bcaa with the workout. I eat a low calorie lunch and dinner. May fast on a rest day. Body fat is at 43.8-44.0% it fluctuates between that number I think I have screwed up my metabolism.

[@Explorewithkristy]

Is it healthy to just lose fat before gaining muscle, or is it best to do both at the same time? Also, on days off (no exercise), should you reduce the calorie intake, or keep the calorie intake be the same?

[@jc4evur661]

-Be consistent with caloric intake regardless of exercise schedule -If you're exercising already then you probably have a good muscular foundation already...you just need to lose the fat covering it. -Be forewarned though, you will at times experience weight loss plateaus where even while on your diet/exercise you won't lose any weight for maybe a few weeks at a time. This is TOTALLY normal...just stay with your dieting/exercising. Wanna know one of the BEST ways to lose body fat other than dieting?...Walking, brisk walking is better. Do a KZbin search for the term Walking to lose fat...there's TONS of great videos explaining all the health benefits of walking, fat burning is one of them. Walking while dieting...you'll definitely lose weight over the next 6 months! Personally, I do caloric deficit dieting (taking in fewer calories than I burn)...it's not that hard to do as well! Also, I walk every morning for an hour...awesome!

[@DelusionDispeller]

I weigh about 179 lb right now and I am 4'9 so as you know that's overweight. I've been on the weight loss journey since I was close to 250 lb back in 2012. My goal is to put on muscle so I can burn more fat and not to lose muscle in the process of losing fat. This is why I came to your channel and no I don't have money to pay anybody to help me do it I'm doing it on my own but I would like some advice as to how I can avoid losing the muscle when my weight drops

[@dynasialorraine4907]

Eat protein close to your goal weight daily! This ensures that you maintain muscle mass without losing it.

[@DelusionDispeller]

@@dynasialorraine4907 it's very hard for me to figure out what kind of protein I can eat that's high enough being that I am whole food plant-based and I don't eat animals don't eat dairy dont eat cheese.

[@lifeinbalancenutritionandh3447]

Tofu, fava bean tofu, seitan, temphe and good plant based protein powder. I use Orgain brand​@DelusionDispeller

[@HeliRy]

One thing I’ve never been clear on with protein targets, is do I factor in my current weight… or my target weight, and just adjust it with the rest of my macros as I lose weight?

[@MFV77]

Ideal weight

[@user-gu2eu6vu4l]

Cool video - everything is in place. I really liked the point that tracking calories is not always working. For me, for instance, it was a pain in the neck to track down how much I eat and when I finally managed doing that, it suddeenly appeared I'm gaining weight or stuck on current weight. That's just, I guess, because the formula is not working for me - body really needs less caliories than the formula gives (2100 kcals/day). So I decided to take lunch and dinner - 600-700 cals each and that worked amazingly I've lost nearly 7 kg in 2 months (95 vs 88 now). At that time I had no training at all, but currently work out with fitness bands at home to retain muscle - do not underestimate them, really cool stuff. I'm continuing with this strategy, hoping I could get approximately 85 till the end of Feb. Although sometime hunger let me know about itself :) Gym is waiting for me in March after, according to my plan, I could be fit enough to do what I want.

[@unknownsender8705]

Thanks for the tips. I'm trying to lose a lot of weight. I'm currently 257 lbs and only about 5 feet 11 inches male and age 41. I have a big belly and some breast meat for a male. I'm currently counting calories but i can't do exercise currently since i have some inflammation in the knees and right ankle and I'm not sure what the best way to lose weight healthily would be. Normally i would just try to lose weight asap method. But I want to hear what the downsides are to that. I recently lost 15 lbs in like a month i guess. and I'm trying to figure out whether i should continue at that pace or try something different. Normally when i lose weight, a lot of excess skin is left behind and some of the stomach areas which were fat before become kind of wrinkled looking. And often times, i get so hungry, i gain it all back very quickly. But nowadays i've finally started to count the calories from rice and that helps me realize when i'm overeating. With bread its very hard to lose weight due to the excess sodium. So what suggestions do you have? My macros are currently 40% fat, 43% carbs, and 17% protein. I'd like to up my protein total, but I try not to eat red meat. I mostly eat fish, occasionally turkey, chicken, tofu, and beans and lentils. i bought a little too much bread this week though. and i ate 2148 calories today and that's over my normal set calories for the day by 341 calories. At a minimum getting down to 200 lbs is an accomplishment already but to be really lean and give myself some room to eat like i want to, i'd probably need to get down to 155 lbs. The question is if I lose weight, then will it reduce the amount of calories i can eat without getting fat? Will it slow down my metabolism as i lose weight? the goal would be to lose weight and keep my metabolism as high as possible so i can still eat a good amount otherwise i'll just gain it all back very quickly.

[@IvanaChapman]

By following all the instructions in the video, you will be minimizing your muscle loss as you lose fat. Try to be consistent with your calorie intake. Not being able to exercise isn’t really a problem.

[@PrismYuuzuki]

I am a rheumatoid arthritis sufferer and a wheelchair user, but I started going to a special gym 5 months ago (mostly attended by people with chronic pain and the elderly) I gained 6kg in the last two months, so I’m feeling demotivated

[@kronalmzeon]

thx you skyler

[@K_24.68]

I’m 5’2 135lbs, should I be in a calorie deficit but train as if I want to gain muscle? If so then 12x135 = 1,620 - 500 (1,120 deficit) Or should I maintain my weight and just eat healthier with more protein and more weight training?

[@MaggotMaggs420]

I know I’m not the lady from the video but I would recommend that you maintain your weight and do what you said in gaining more healthy habits. You’re already at a healthy weight for your height, and your body probably prefers to be at that weight with your current muscle mass. 1,120 calories is way too low. I know from my experiences with an eating disorder that the road to weight loss through calorie counting and excessive exercise is tumultuous, and that I should’ve just stuck to fueling myself properly along with the exercise. I’m on the road to recovery and I want to help others to not fall into an obsessive trap like I did.

[@adriana77]

Eat 1600 calories or you won’t gain muscle. Eventually you will lose fat but you don’t want to lose muscle and be tired for workouts. 1100 calories is way too low. Don’t worry if scale goes up it will be muscle and just measure inches.

[@niravsubsidessunaniya148]

Great video, thanks for sharing your knowledge

[@IvanaChapman]

Glad it was helpful 😊

[@Anisha1213]

Should I do cardio before or after strenghth training ????my goal is fat loss and toned body not bulky ❤❤❤

[@PositiveVibesOnly82]

They don’t need too be long 45 minutes😅

[@IvanaChapman]

😂 I know, but most people think of the gym as a 1hr process. A good 20-30min workout is better than none too!

[@aninterviewwith...1702]

I found as a newbie doing 5 mins at first 3x/week got me on the habit and the time built up.

[@Carissa.I]

I’ve been doing full body workouts for 3 times a week with about 1 and a half to 2 hour workouts, but a portion of that time is resting and stretching. Thus it’s almost equal to a 5 day a week 45 minute workout routine; it’s just less spread out to fit my schedule.

[@Cclovercollectiive]

45 min at the gym is nothing lmaoo. You expect to make an impact on what 15 min ..? Lmao that’s a stretch & cardio warm up.

[@alyssaa6309]

@@Cclovercollectiivefor people who are just starting to go to the gym, 45 mins is an amazing goal. If you start off too strong you’ll lose motivation and stop going all together. But small steps make habits and help in the long run :/

[@NicolesNaturals]

I am currently going through menopause and do weight training 3-4 times a week, and cardio on the opposite days. I weight 132 lb and eat about 1500 calories a day. I am a nutritionist, so I know how to eat healthy and I never ever eat junk food, but the scale won't budge and my measurements won't budge. I'm getting very frustrated. I just checked my body fat percentage and it went up 3% in the last 9 months! That doesn't make sense! I've been weight training for over a year now, and while I feel stronger, I still look pudgy.

[@IvanaChapman]

If your hormonal bloodwork is normal for your age, then there are only a few things that could be happening. Are you more tired than usual and perhaps inadvertently moving a little less? How much protein and fiber are you getting every day? Even dieticians have been shown to be inaccurate with their calorie counting, so it's possible you're taking in more calories than you think (but if you eat the same things all the time then that wouldn't explain a gain in weight). Hope that helps. 😊

[@NicolesNaturals]

@@IvanaChapman Thanks for replying, no, I'm not tired. I work out everyday. I am also very meticulous about my calories too, so who knows.

[@IvanaChapman]

Hmmm. Interesting. And how much protein and fibre do you get?

[@NicolesNaturals]

@@IvanaChapman I try to get 70-100 grams of protein per day and I eat a lot of fruits and vegetables, so at 25-30g per day. I keep hearing you shouldn't lower your calories too much cause you need enough to build muscle, but when I eat more I gain weight. I feel stronger and have more muscle, but the fat on top won't budge! I'm not overweight, but I would never wear a bathing suit in public. Ugh

[@IvanaChapman]

I would encourage you to wear a bathing suit (where appropriate!), no matter how you currently believe your body looks. 😊 But aside from that, it’s hard to say what the issue could be. All your hormonal levels test normal?

[@johnwoods19811]

Wow! Clear, concise and common sense! To job.

[@IvanaChapman]

Glad it was helpful 😊

[@negev4520]

What workouts should we do in strength

[@Hippy2021]

Everyone of us do have time to exercise at least 30 minutes daily. Only people choose not to. The couch and the TV are more interesting to them and the chitchatting to gossip at the office desk is more fun than a beneficial walk at the park. The truth hurts.

[@ellievlog_wll]

Thank you so much!

[@katrielabbott7385]

Any advice on when to eat? Before and after workouts etc? How late you can eat? How many meals? I’m in the middle where I weigh about what I should weigh but I need to lose body fat and switch it with muscle. I have been doing intermittent fasting to get more control on my calorie intake but I’m realizing that I’m losing muscle through it and gain fat too easily. Suggestions? Thanks 🙏🏻

[@shwetayadav6641]

Behind her❤❤

[@ZainAli-bs4fr]

True and easy information mam thanks

[@IvanaChapman]

Happy to help 😊

[@haninboukhris8729]

get enough protein train with weight (even with body weight) 3-5 sessions a week, hiting each muscle groupe twice a week will maximize muscle growth or doing a fullbody workout 3 times a week is ideal for a lot of people however if you already do 3 sessions a week you should increase to 4-5 expend calories with physical activity aka 20-30 min cardio 3 times a week or just walking it's fine to track or to not track your calories if you have access body fat (30% or higher body fat) do a calorie deficit if you're about 20% body fat stay at your weight maintenance calories ....

[@Jules72Bear]

Train with weights to build muscle, I’ll write that down

[@IvanaChapman]

😂 You might be surprised how many people train with weights, but not PROGRESSIVELY…and that’s the key. 🔑

[@cindiaroldan8998]

It is hard to track calories my goal is have nice abs before my 50 birthday . I don't go to the gym I work out at home 3 to 4 times at week.

[@mannoo0221]

Hi Ivana, I just watched your videos today and they are fabulous. Thanks for being there. I have recently been diagnosed with a moderate fatty liver. Would you recommend some exercises for the same? I have. Been advised TVA, UPPER and Lower Body exercises. But except TVA (Thanks to your video) I am ignorant on the rest. Can You please help me? God bless you 😊

[@thedoppelmayr]

As a menopausal woman, was told 2 full body weight training sessions a week is optimal because we don't recover as fast, any opinions on this ,thanks

[@IvanaChapman]

It’s all very individual, but it’s true that we don’t recover as quickly from workouts as we get older. I wouldn’t agree that 2 times a week is “optimal” for every menopausal woman. There are so many other things that effect your recovery (sleep, fitness history, current health, experience with weight training, etc.). How many weight training sessions a week do you want to do?

[@thedoppelmayr]

@@IvanaChapman I use to do 3 but I was sore all the time and then heard someone say that it better for menopausal women to do weight training 2x a week so that's what I did I am less sore, I'm 57 by the way, thank you !!Gabriela

[@IvanaChapman]

Glad you’re doing well with it Gabriela! 😊 Have you created a weight training program for yourself?

[@thedoppelmayr]

@@IvanaChapman yes mam 🥰

[@IvanaChapman]

Great! How often are you changing your program?

[@marias8007]

I see grogu i hit the like button

[@AdelgoesKeto]

I want to lose fat and gain muscle. My current weight is 165 and my goal weight is 135. I’ve started cardio and weight training 3-5 times per week. How much calories, protein, carbs and fat do you think I should consume to reach my goals? Also, what do your recommend for muscle recovery? Just protein or should I add in a supplement?

[@Tobzzzz_]

I recently lost 45 pounds in about 8 months. I cut out bread and ditched white rice. My diet was pretty much; eggs, yogurt, avocados, brown rice, Spinach, chicken breast and thighs, protein powder, bananas and occasionally steaks. I walked about 10k steps a day working as a server, I think that helped a lot too. Also patience!!! Ignore the scale and pay attention to how you feel and how your clothes fit. Hope this helps!

[@Tobzzzz_]

I would make sure your protein intake is similar to ur weight. Meaning that if u weigh 140, try and eat 140g of protein every day. That way u see the most results. Also, try and hop on creatine if u can. It helped my butt get bigger. But I was also able to maintain my figure

[@AdelgoesKeto]

@@Tobzzzz_ I’m gonna do lower carb for a bit as I’m insulin resistant due to my pcos I gain weight really fast when eating higher carb even though I’m in a calorie deficit which is weird. I just checked my weight and I’m at 180 smh 🤦‍♀️ I have creatine I’m gonna implement that a little later when I get to 150. I’m doing high protein low carb but not keto. I’m not adding fat either just the fat that comes with the protein lol

[@IvanaChapman]

If you're not losing fat, you're not in calorie deficit. PCOS can certainly have an impact on how many calories your body burns off, so that's something to keep in mind. Estimates of calorie deficit are likely to be too high for you. So set a particular target, maybe 1600 calories per day, and see what happens after a couple of weeks. I wouldn't worry about creatine at this stage: research is a bit mixed as to whether it's helpful for women with PCOS. Protein-wise, I recommend 0.7-1g per pound of bodyweight per day. The carb/fat composition doesn't matter (as long as it fits within your calorie goal).

[@jenacoker9472]

Hi there! I just watched your video for the 2nd time so I may have already commented; i have lost 165lbs and kept it off for a year...now I'm ready to start losinagain but this time losing fat while gaining muscle. My main concern about your video is the protein amount...according to your video I would need 265 grams of protein every day and with me being a vegetarian that's just outrageous! And the other thing was the calories...I did 13×265lbs and it was 3445 calories...I normally eat around 1200 calories a day when I track to make sure I'm hitting all my macros, etc. Am I eating enough? I.I'm 5'9" and go to the gym 3 days a week...20 min of cardio and then I do strength training. Please help me figure this out. I really appreciate the content you are putting out. It means alot to me. We needed someone who could cut through the fluff so to speak and teach us. A million thank yous!

[@sherrillperez9796]

Have you actually ever lost pounds of extra fat, or have you always been slender? If you have lost weight, how much weight have you lost over time by following your calorie restricting method?

[@You.2.]

I am 5’1 and weighing at 120lbs. According to most websites I've generated calorie intakes for, it estimates between 1200 and 1300 calories per resting day. Do you think 1200 is safe?

[@always-tired3651]

Is it ok to do cardio after weights 5x a week, but not intense cardio?

[@cieltheeditor7922]

That’s literally what I do too lol! But I walk an average of 5 miles a day during my 10 hour shifts as well, I think as long as you aren’t eating too far past your maintenance cals you should be fine overall. That’s a really great question though I hope she answers it!

[@amiracle1269]

WALK

[@Caliya2020]

Strong at any Age i love

[@IvanaChapman]

💪

[@simplynotthere2000]

wow this is a great video, i just discovered your channel. do you suggest any workouts to do at home without weights to build muscle and lose fat? or should i use weights?

[@JG-hp8ms]

My body is pretty conditioned in working out.. I’m currently 127lbs 5’2 and have been increasing my weight training. My fat loss and muscle strength have not changed at all. How do I change this to get different results?

[@IvanaChapman]

It depends on what you mean by "increasing my weight training". Do you mean you're doing it more often than before? Or for longer each time? There are a lot of ways of making your weight training plan progressive. I talk about some of them here: kzbin.info/www/bejne/pH7SXmBsprdpZ9k

[@jc4evur661]

Add regular walking to your plan...add an hour each day (I walk first thing in the morning) and the fat covering your muscles will melt away.

[@pontshohlalethwa3374]

Thank you so much for the advice. So I’ve been doing resistance training for about a year, I’ve burned fat and build some muscle. But I’m not yet where I want to be in terms of building muscle. Is it a good idea for me to change the current Power Hypertrophy Upper Lower Workout that I’ve been following for more than 4 months now?

[@lbfaith]

Also you said maintenance is 13xweight. Can I use that for my goal weight as a calorie deficit to work toward my goal. Right now I’m 135 at 5’0. Being on HRT I’ve gained from 113 to 135. Goal weight maintenance cal is 1495 and currently my maintenance cal should be 1755. It’s only a 260 deficit. Should I have more of a deficit? And the protein is 1g/lb should that be at my current weight or goal weight?

[@colleendrake9661]

Hi @IvanaChapman! I have been strength training about 1-2 days a week and training for a triathlon as well. I just completed the Tri on Saturday. However, I’ve had no weight loss throughout my journey. I love how my body feels but would like to slim down even more without loosing my strength. I’m 5’4 and a solid 175. Any suggestions for me? I wear a size 8 and would love to loose another dress size!

[@casper22333]

Based on some videos I've watched, I learned that sometimes people who are strength training turn their fat into muscle, which means that the number on the scale doesn't change too much. They'll get toned and physically fit, but the weight of the new muscle they now have keeps the weight on the scale relatively the same. I'm not a trainer or fitness expert, but I'd suggest taking measurements every week or couple weeks to see if your body composition is improving.

[@HaileyLove11]

If I weight train can i do the 3 days in a row, or am i supposed to take 24 hrs in between for muscle to recover???????? Im a female and want to tone.

[@toringo_kaii1647]

I’m at 45 kg at the moment, and want to loose fat without loosing weight, and I can’t down my calories for private reasons (I’m eating enough calories to maintain my weight, but not to loose or gain weight). I want to look a lot skinnier, though. How would be the best way to approach this and how long does this take on average to do? Also would this be possible to do without my weight on the scale changing?

[@monospaperbag]

whats your height?

[@toringo_kaii1647]

@@monospaperbag 158 centimeters

[@jadalynnn2583]

Im a 5’5 138lbs female. Id say im very active (weight lifting, then walk for 20 min afterwards then go to work which is also a physical job) and eat 1700 to 2000 calories and at the most 120g or protein. Is this enough to gain? My arms is defined but everywhere else isnt.

[@realtorpaysyou3143]

I want to loose fat and retain muscle and get to 15-20 percent fat. How often do I reduce my calories and how much grams of carbs and fats should I be aiming for along the journey as we all know how many grams of protein but I never hear on how much fat and carbs when being in a calories deficit. Please help

[@chloevollmar261]

Hi, I was wondering if there was a way to lose just belly fat without dieting as a 14 year old female at the height of 5 feet and the weight of 120 lbs. I do not believe that I am not very overweight but I am trying to get a flatter stomach. I do not want to do dieting. I also do not have any weights at my home, so I was wondering if I would still be able to lose that little bit of weight without each of those things?

[@hmmm3622]

woah ur young, u could simly jog around and do body exerises search em online

[@maritzavelazquezhernandez]

Hi i am 62 240lbs and 5’2 i need start to gain muscle and get rid of fat. So unmotivated though

[@LoveLeigh313]

Counting calories is so old school 🤓

[@mijeannemoller5103]

Old school works the best

[@LoveLeigh313]

@@mijeannemoller5103 no

[@josephfinnegan1805]

The Dude at 0:39 is obviously getting plenty of protein, Big Muscular Biceps. Contrasting with Your slimmer Biceps, Oh well I bet you could take him in an Armwrestle 😀❤️👍👍💪 Ivana POWER .

[@IvanaChapman]

😂

[@seosamhofionnaghain8699]

Joseph F. Leaving all jokes aside I am afraid he'd pin Ivana's Lean Muscles down quick . Guess that's what her teary face emogi means 😂

[@starshinemaintenance5717]

I’m completely confused

[@micheles.2151]

That is an extremely high amount of protein to get in each day. At 150 lbs. I need to eat about 150 grams of protein? Is that correct?

[@IvanaChapman]

That would be the maximum. If you're 150 lbs, then at least 0.7g/lb/day. That would be 105 grams. But I generally only use this if someone is within 20 lbs of their target weight. If you have more than 20 lbs to lose, use your target bodyweight to set the protein goal.

[@user-bv7pz1oi1b]

Anyone is not seeing jadu😂

[@endthefed5304]

Use creatine

[@IvanaChapman]

I think creatine is a great supplement, but it doesn't get around the need for training and proper nutrition.

[@annettekelton907]

Great videos

[@IvanaChapman]

Thanks! 😊

[@shakilamalki8510]

Is possible without protine powder (naturaly)

[@joannburke1709]

Good morning my name is JoAnn and I workout training with weights four days a week very little cardio on the treadmill. I am 60 years old trying to get in the best shape I can , I am overweight been working out for a year and a half now I have muscle under my fat I need to shred this fat off and I am having such a hard time 😞 and I haven’t count calories and I am trying very hard. I really need help

[@joannburke1709]

My email is [e-mail] That is not my email at JoAnn Burke 1709 that is not me

[@daniellesmith7682]

How much cardio should you do a week? I want to build muscle and lose fat. I currently weight train 4x a week. How many cardio sessions should I do alongside this and how long? Also, I am 176kg in weight, 32 yr old female.I am really struggling to lose fat and put on muscle. As I said I am weight training 4x a week and eat around 2,000 calories. Is this too much? I’m just not seeing any progress or muscle building. I really want to lose fat and gain muscle but don’t seem to making any progress. Please help

[@IvanaChapman]

It's hard for me to troubleshoot in the comments...too many areas where this could be going wrong. Not sure how long you've been on your particular plan (nutrition and weights), but if it's more than 3 months and you aren't seeing changes, you want to change the diet and/or exercise. You might find some ideas for improving your weight training plan here: kzbin.info/www/bejne/pH7SXmBsprdpZ9k 3-5 days of cardio, 20 mins is what most people should be doing for health. This could mean just walking to start.

[@jc4evur661]

Walking is AWESOME! Brisk walking is even awesomer! @@IvanaChapman

[@mommylifetv9446]

My calorie intake to sustain is 3000. How much of a deficit do I need to be in to start losing fat

[@IvanaChapman]

Theoretically, you could start at 2,500. But because everyone is so different and most people aren't very consistent or accurate with their calorie counting, try that number for 2-3 weeks and see how it goes. Make adjustments depending on what results you get. Hope that helps. 😊

[@mommylifetv9446]

@@IvanaChapman thanks 😊

[@kimmy.d8950]

Name of the song in the background please

[@emankhan6370]

But ma'am due to workout day by day my body gaing only muscles instead of losing fat

[@Footballcrazy-tv]

I'm curious about your height and weight

[@IvanaChapman]

May I ask why?

[@elizabethteshome384]

Hi .i have hio dislocation and pain on knee and hip.i just want to build my muscles and get fitted .How can i start Please ?

[@bun_mum]

What if ive been going to the gym for 2 years, but VERY inconsistently? Also, only 2-3 times a month in the last few months. Could i still lose fat AND build muscle at the same time?

[@IvanaChapman]

Very likely. Just aim for that and see what your body does.

[@VioIetRamirez]

Ur very pretty dude!💚

[@jemirjemirp3267]

Should I eat protein per pound for my goal weight or the weight I am now?

[@IvanaChapman]

If you have 20lbs or more to lose, I generally do it based on goal weight.

[@jeffsmith3550]

I'm really tickled I found your videos. Just straight honest guidance that isn't trying to sell me a pill, a diet, etc.

[@AdolCoffee]

I'm only +7kg from my perfect weight; well it work?

[@omghi95]

The protien always confuses me. Does the same rule apply if youre overweight/obese? If someone weighs 300 pounds - 300g of protien sounds wild.

[@IvanaChapman]

I tend to do protein goals based on goal weight when a client is 30 or more pounds over their target weight, especially if they aren't used to consuming a lot of protein.

[@fitbody360]

What Rode microphone are you using?

[@IvanaChapman]

Rode wireless go. I've had it for over 3 years and works well for my purposes.

[@c-rod1403]

Yoooodaaaaa! ❤

[@IvanaChapman]

❤

[@annlebridokarealty]

Can I gain muscles without taking protein powder?

[@IvanaChapman]

Yes, absolutely! 😁 As long as you can get the right amount of protein from food alone.

[@Rebeccadiaz33]

I am a woman on the scale my body fat percentage is 24% i weight 140 I workout 4times aweek i do resistance training and i walk alot im 5'7" i eat healthy but i dnt see alot of change any advice u can give me? I want to be lean

[@IvanaChapman]

Lots of ideas in my videos! Start by finding out how many calories you're eating a day and how much protein.

[@lea_0896]

I'm tying to eat healthy and I workout 6 times/week since 4 month but I don't see progress and I can't understand what is the problem

[@IvanaChapman]

How many calories are you eating each day? How much protein? How much fibre? Unfortunately, just "trying to eat healthy" is often not enough.

[@lea_0896]

@IvanaChapman I'm not tracking them cause I don't really know how

[@laurennicl94]

13 x bodyweight in lbs. Just wondering how/why you came up with this formula?

[@IvanaChapman]

It’s from a 2014 research paper by Eric Helms.

[@laurennicl94]

@@IvanaChapman just 1 study? Doesn't take into account height, age etc.

[@IvanaChapman]

It’s all a very rough estimate anyway. This is a particular system used for a certain population (and it’s only a starting point to work from). Use whatever you prefer.

[@hollyvipond168]

Hi, Im a 35 yr old female who is 5'7 & 125lb. Im currently doing a mixture of weight training & cardio. Im eating a lot of protein (around 110g a day) & my caloric daily intake is around 1300. Am i on the right track for burning fat & gaining muscle?

[@dynasialorraine4907]

Eat at your maintenance calories (calorie calculator).. I think your calories are too low

[@jc4evur661]

Try adding walking...you will burn fat slowly but surely!

[@WALTER_WHITE____]

Im 16 5'8 150 pounds should i just start bulking or do body recompisition cuz im skinny fat

[@IvanaChapman]

As a teen, you should focus on getting balanced nutrition: adequate calories/protein/fat/carbs and micronutrients (vitamins and minerals). You'll also want to exercise regularly. That's about all I can recommend for your age.

[@WALTER_WHITE____]

@@IvanaChapman but i want to build muscle

[@IvanaChapman]

Yup. Progressive resistance training and adequate calories/protein are the keys for muscle building.

[@WALTER_WHITE____]

@@IvanaChapman so what do you think is better a bulk or body recompisition

[@IvanaChapman]

You can't really do "body recomposition". Your body decides if it can lose body fat and build muscle or not. Do you mean eating in a calorie surplus or at maintenance? For teens I always suggest a slight calorie surplus for growth. Always check with your doctor.

[@venusbeautygirl]

I am built like a cok3 bottle lol 😂😂😂

[@venusbeautygirl]

I want lean muscles I am thick mam' I want to be skinny and lean