HOW TO LOSE FAT AND GAIN MUSCLE

[@loveenglish9736]

For my older ladies: Menopause is coming and it's challenging, but love yourself and keep going. For some women, it’s easier when we’re younger, but after menopause, things can change no matter how hard we try. I went from maintaining 145-150 pounds as an adult (even after having two kids) to gaining weight post-menopause, despite my best efforts. I worked out relentlessly, doing excessive cardio, but it didn’t help-in fact, I gained more. Now, I’m at 170 pounds and holding steady. I’ve learned to shift my focus to things that truly matter: Weight training 4 days a week Eating well and nourishing my body Finding joy and balance in my life Making sleep a priority, even though it’s harder now The journey isn’t easy, but it’s worth it. Get a plan, stick to it, and most importantly, show yourself grace. You’ve got this!

[@oliviaaa4765]

I’ve watched 4 videos with body recomposition in the title, and this one is the only one that was straight forward and not a vlog/ video essay. Thank you

[@ryandeffley7652]

The main issue with recomping is that people don't have the patience for the slow grind of staying at maintenance or a very tiny surplus year round. Most people live in extremes and are driven by physique deadlines they place on themselves. This is why bulking/cutting will always be popular. I personally love the concept of recomping from a general health and quality of life perspective. It honestly feels better and you can train harder with better recovery to never be in a calorie deficit.

[@isis9210]

True

[@Mingwingz]

When you are disgusted by your body fat, it is difficult to not do anything to loose it. (In a healthy way)

[@TimeGem]

I'm 44, I've been going to the gym for 2 years now. Been trying to lose this little bit of belly fat that won't go away. I've lost 20 lbs which is an accomplishment in its self. But I think I'm coming to accept that it might not come off. I'm ok with it now because I feel great and like the way my clothes feel on me now

[@fomo1]

reduce the carbs, increase protein and healthy fat

[@napua5217]

It’s about what you eat, particularly if it’s your belly.. I’d recommend lowering carbohydrates and prioritizing fatty animal protein.

[@nicolebeck1269]

Compound lifts , high protein. But once you’re a mommy it’s a badge of honor to have some belly fat and really all women are supposed to have some fat there . Do not beat yourself up and enjoy your life!

[@marinaveltkamp7958]

Thank you so much, this was SUPER helpful. I would also love to see a long-format video on recovery.

[@samanthaj.4968]

Would love to see you do a “what I eat in a day” video - very curious. You’re the best coach out there!!

[@byranwitherspoon5369]

This woman is a BEAST!!

[@toril.4526]

You talk very clean and understanding , thanks for that . I think you're a very grounded athlete , I like that very well. Keep going Kelly 👍🏽❤️

[@ShyiaRobinson]

This was so simple to understand and under 10 mins at that! Kelly, you’re the best!❤

[@88GRH]

Thank you for a very thoughtful, considered and helpful video Kelly! Compassionate, straightforward and realistic. I’m inspired to be honest and kind with myself as I analyze my goals and what I’m willing to sacrifice to achieve them.

[@v.e.o1454]

Your honesty makes me feel comfortable listening to your advice💪🏾🙏🏽💪🏾

[@cyclelift]

Thanks Kelly, you're very knowledgable and have a good method of communicating clearly. It helps to hear things in different ways. I appreciate the way you put information out.

[@jaybebi]

Yes, Queen! Thank you for doing this

[@leticiamonteiro1410]

Heyy! I’ve see a couple of Kelly’s videos and they are usually really helpful! Although with this video I found that, alongside many within this gym culture, there is an excessive focus on calorie counting in order to build a better body composition.. the reality is that by doing that we don’t give anywhere near enough credit for how intelligent our bodies are! I do think that tracking may be helpful to an extent in learning about macros, but then we seem to forget about micros which influence our hormones, mood, sleep and so much more! Life goes heaps beyond calorie counting and there is much for value in just eating real foods! I wanted to share in case somebody thinks this is the only way to get a better body composition! Also EAT SMARTER by SHAWN STEVENSON has been an absolute game changer for my training and general lifestyle!

[@Viv3kArya]

Came across this channel through the algo. 2 vids in and i'm ready to leave my 1-word review. BASED!

[@xochitlhernandez8441]

Would love to see something on the best workout split!

[@montgomerysmom]

Helpful and not too technical. I just subscribed.

[@Stellarchild]

This is super helpful and I really appreciate the transparency of your approach. Especially adressing the possibility of having had an eating disorder in the past. I thought that was very thoughtful and empathetic and caring of you. I definitely cant be tracking my calorie intake, and I will be beefing up over years as oposed to months. Its more sustainable for me and Ive already made a lot of progress in a year at the gym on a muscle hypertrophy program. Im happy with where my body is at but Im just getting started and Im totally hooked on the gym. 😉 Kelly Fan here ❤

[@300duoplus]

Please post consistently. Your videos are gems ans there's hardly any proper fitness women on KZbin without the fluff

[@ChelseaDust-wg6pf]

I finally found my rolemodel 🙏🔥💖🤝 thanks for creating and inspiring !!

[@haileylineham6787]

You should do a video on the different things you did to get the body you have, resistance training, sprinting, etc. :)

[@kenklee4]

The non-verbal communication though lol! (love every bit of it)

[@brownsugar0220]

I’m a intermediate level and want to cut can you do a detailed video on that

[@Hiram8866]

Cheers Kelly. Some very useful advice.

[@FranciscoSilva-ll5uh]

Thank you for this video. Great information

[@meraryaguilar5837]

Would you make a video on more detail on “light” bulk ? Pls pls pls ? 😊😅

[@desmaricruz1751]

sooo, yes bulk & cut is the way for advanced athletes 👍🏼

[@susannej5268]

Oh well yay. Being fat and an old newbie works in my favour! Finally something to feel ok about! Thanks now I know its possible to be successful 😊

[@harshitalalwani9785]

Can you please please make a video on some of the best exercise for shaping upper body. So much content already available but thats really confusing. Your no BS content is what i want❤

[@sheriarotchas1738]

Thank you for this breakdown. My fear is that after a bulk I would lose the discipline to go into a cut 😅

[@MissOnelove28]

Thank you, Kelly ❤

[@jamiliawallace9103]

Hi Kelly plz do a video on lifting accessories we can take to the gym. Thank you!

[@katycanino1566]

Thank you Kelly.

[@twobraincells4364]

My trouble at the moment as a returning lifter...is fatigue....my energy levels are increasing however...I found this except from google regarding mitochondria interesting..."How long does it take to increase mitochondria? A single bout of exercise gets the process going by activating genes to transcribe proteins that will ultimately be translated into proteins that assemble into mitochondria. “Over the course of three or four weeks (of consistent training), you can start to have significant increases in mitochondria.Jun 8, 2023"...thx.

[@RockeyToes]

Question regarding setting macros. Is it one gram of protein per lb of your goal weight or your current body weight? If I currently weigh 175 but my goal is 160, my total protein grams/day is 160, correct?

[@LovethroughAbby]

yes !

[@dp1202]

Goal

[@RockeyToes]

@@dp1202 thank you!

[@kayleechesbro1810]

Hi Kelly! I love your content & coaching style. I would looooveeee a video of programming tips & how to create a program for yourself. I tend to overthink like am i doing enough or feel unsure if im getting everything i need in

[@sweetmalissa]

My friend told me I look “beefy…… but in the best way possible” The other day and I felt that conflict inside myself you were talking about. On the one hand I was pleased I look strong and muscular, but then deeply upset that I might be looking “big”. 😓 it’s so hard to undo that societal conditioning. I’m in the process of my first cut so I’m hoping that helps bridge the gap between the 2. I’m only 5’1” tall, soo calories deficits are hard. Any specific advice for petites in a cut??? 🙏🏻🙏🏻

[@CalipsoCareline]

I’m on deficit but I’m consuming around 1.5 g of protein by 1Kg. I’m loosing fat, and I’m not gaining muscle but I’m also not loosing it. I gained weight and that’s enough for me right now.

[@odor.b.blossom]

Hey kelly, hanks for sharing A question: I don’t have access to the gym, so can home workouts help me build strength/muscle while still losing weight?

[@nicolebeck1269]

I’m confused about if I should calorie down, maintain, or up. My body fat is not high but I’ve gotten kinda skinny fat because I went to grad school and my gym time has been hard to find. I do still workout and eat good. But not like I was did. I’m 5’5” 120 most the time. I lost muscle. So should I cut off this flab and then do like a bulk or just maintenance and lift consistently? Or increase calories and protein.?

[@Masculinechivalry]

Calculating macros is so difficult for me because daily I am facing problem in that

[@honey_nandifitness7702]

Coach hire karlo simple 😊

[@AllisonStarn-zc3gt]

If attempting a cut/bulk, how many weeks typically do you suggest for each?

[@RelaxAndSmokeMeth]

12 bulk 8 cut

[@c-tothefourth4879]

@@RelaxAndSmokeMeth No

[@a.i.801]

YES THANKYOU SO MUCH❤🥺🥺

[@glynhannaford7332]

Good work Kelly!! 👏 Ps With your name, I expected you to speak with a Welsh accent! I bet you have Welsh ancestors. All the best 👍

[@asabovesobelow7928]

If you had a client that only had 10 pounds of fat to lose but wanted to gain a significant amount of muscle, would you recommend they lose the fat first before bulking to gain muscle?

[@SirCoalson]

I’ve been doing Jacob’s Ladder for my cardio and a 10 min walk if I have it in me. I’m seeing longer climbs so 2x a week is working. But man… I hate Jacob

[@Masculinechivalry]

Kelly physique is like terminator 🔥🔥

[@football_prediction]

LOVE YPUR CONTENTS

[@hiwalkalone1801]

I’m 5’6 around 140 lbs and I look great but I feel way too small. I’ve been lifting on and off for years but I need for my upper body and calves to be way more developed. Slow bulk or recomp?

[@lancelovecraft5913]

I would consider myself a beginner. I have a big ol gut but I am skin and bones everywhere else. I would like to put on a little muscle while losing this big ol gut of mine

[@isobel64]

sounds like alcohol

[@brenndaaaa]

I love it ❤

[@jesusm2159]

Saludos happy Wednesday, height?

[@nixdapogs]

Cutest eyebrows on a woman…ever😍

[@Valoric]

I think being transparent steroid user is still bad because it just advertises to people who wouldn’t normally consider it. Plus it still has many downsides and life long consequences.

[@jahni2388]

Don’t you lose your breasts ,or is there a way where you don’t drastically lose breast fat

[@hylianchriss]

You can not spot reduce fat. Which also makes the inverse true: you cannot spot-keep fat. When your body burns more calories than it gets, body fat is being "burned" off. Generally the body will take fat from all over the body, but there are genetic differences in what percentage is being taken from each area. And what areas store more fat than others. You can never decide what fat to burn and what to keep, unfortunately. There is no way around it.

[@fitgainsbyrory]

this is amazing

[@LandofLit]

I thought I wanted to “recomp” just because my abs are not “perfect” but that wouldn’t fix that right? That’s just my genetics 🤷‍♂️

[@picollajones388]

She says to gain muscle you have to eat more and accept the weight gain but she has big muscles and has no body fat 😕

[@foggybottomz]

She’s achieved that through cycles of bulking and cutting. She doesn’t mean in excess forever.

[@Famedawg]

You gain more weight because you’re gaining muscle. You have to dial in your nutrition. It’s something like x12-x16 your body weight is your daily calories.

[@RIRL916]

I’m a newbie but my body fat is 22% BMI 21. I’ve always been active but this is the first time touching a weight or using the machines. I’m so interested to see if I still benefit from being a newbie in this way (hoping I will!)

[@Nameless351]

You’re starting from a great place. Your body fat and bmi are already very healthy; you really don’t need to lose body fat. But building muscle strength is a great goal. (You’ll also be building bone health at the same time - you’ll thank yourself for doing this as you get older!)

[@kostan1571]

Love you 🙋‍♂️💪👏👏👏❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤

[@jeremiahleasure4301]

❤️‍🔥🫡🫀

[@judyannkiwi]

I have been trying to loose fat in the stomach just 3-5 inches only in the belly I’ve worked out all the time 5 times a week maybe 6 protein yes I’m taking in gram per lib 118 at least a day. I can’t loose the belly fat so me I’ve never been able to loose this fat and I’m here working out 5-6 a week. U have to pick one or the other that’s the fact

[@TheKingoflife512]

Thumbnailsmisleading

[@Karina-cn1vl]

i screamed at how beautiful you look when the video begins

[@forrestwilson4579]

Hello Kelly, you might find that some interaction with the comment section helps you grow your channel, best wishes to you :)

[@Brittany-Godsveryown144]

Jesus is coming

[@andrewishmael3276]

Let me know when I could out on that day work on shifts

[@cale6334]

Yes He is! 🙏🏾

[@davechan5159]

Amen.🙏

[@henryallenlaudemilk5161]

He’s not. Now gtfo

[@Chris-js2jx]

I thought he already landed.

[@HarmonyandHope7]

When I used to do cardio, my glutes shrunk from 46” to 42”. I weigh 154lbs 5ft so I want a full body tone while still building or maintaining my 44” glutes

[@obrunolegal4340]

kelly i have a big butt, but i'm a guy, so how do i get rid of it?

[@terrenceodonnell6347]

You don't, embrace it

[@kellysmith5780]

Embrace the 🎂

[@horseman3222]

beautiful woman

[@happiestonion]

Free Palestine

[@NoFillyEryn]

Free congo

[@RCCarDude]

With the purchase of another Palestine of equal or lesser value!

[@HeidiWillToWin]

From Hamas.

[@fergimasta]

I’m on team”fuck both”. And you don’t want to get me involved in y’all’s petty little conflict.

[@fergimasta]

Still don’t care about either.

[@Jol-v1p]

Bull-dinky! There's plenty wrong with steroid use! It's ok, you can say it. Unless....you're geared up, as well?

[@ImTheCitizenInsane]

Very informative! May I suggest referring to audience in a non-gendered term ("guys", given that at least half don't identify like that)?

[@hylianchriss]

"Guys" is often used in a gender-netural way, addressing everyone in a "you guys" inclusive way. In this instance it is not synonymous with "boys".

[@c-tothefourth4879]

Guys is non-gendered, you weirdo.

[@elajean3610]

She’s addressing a majority femme audience and she’s aware of it. ‘Guys’ is definitely being used as a gender-neutral term here, but it’s true that some folks are sensitive to that historically gendered term and she should take that into consideration.

[@isobel64]

stfu. people cant even be helpful without melodramatic weirdos trying o tell them how to talk. "guys" is and will always be gender neutral

[@ClaytonTownley]

Sorry, but nose ring = instant loss of credibility to me.