Strength training for fat loss over 40 - a complete guide

[@shellykearney7821]

Thank you 😊 for sharing another wonderful video full of inspiring and informative helpful Healthy tips for getting ourselves back into shape. You're awesome.

[@nb4332]

Hello Melissa! How often do I need to increase intensity, please? Every week? Thanks for another great video.

[@cabolynn]

Good morning Melissa and family. I was just reading my new book by Dr. Gabrielle Lyon and she says that muscle is the organ of longevity. She said that we are an under- musceled society. I'm in my mid 60's and my dear mom is 90 now and in a nursing home because she has sarcopenia and as a result, cannot walk or do much for herself. Her mind is as sharp as a tac though. I have seen this happen with all of my grandmothers and my great grandmothers. I made the choice that I was not going to end up like this and I will always lift my weights and walk and eat a very nutrient dense diet and take my supplements. I wish each and every one of you ladies nothing but the very best. Don't ever give up on yourselves

[@supercat438]

My dad has sarcopenia too, it's awful, I'll try to avoid it with strength training.

[@cristinaturcin]

What supplements over40?

[@karlacaban9428]

@@cabolynn what supplements?

[@extrasmalldoll654]

I love lifting weights! I love feeling strong, it's addictive ❤

[@RedactedATS]

Inspired by Melissa, I started lifting weights in april, with the help of a personal trainer once a week. I've gradually increased to 2-3 times a week since august and I'm now seeing results in fat reduction without really trying anything further. I'm excited about this and keen to make sure i keep it up through winter. It helps that i love lifting, it feels amazing, even without the fat loss, i just feel better and years younger. Yes, I'm keeping an eye on what i eat, high protein is my focus, but i wouldnt say I've restricted myself to where I've felt deprived. Yes, I've cut down, of course, but by no means have i needed to go on crazy calorie restriction.

[@Priscilla-y3j1m]

My daughter's are super impressed. They couldn't believe you are 50.

[@sarahwhyld5596]

Melissa is 56!

[@MelissaNeill]

Wow, thank you!

[@remazeldagirl2673]

Thank you for taking the time to share your wisdom and reaching out to help others. I love my at home kettlebell workouts. At 63, and now retired, I need to get off my tush and work out so I don't waste away. You have been inspiring and helpful in motivating me.

[@MelissaNeill]

Happy to help!

[@thatomaphumulo490]

I'm happy to say I started strength training with you Mellisa 3 month ago I'm getting stronger and good at it, thank you I've loved you the first time I saw your video ❤️👌

[@MelissaNeill]

Great job!

[@karlacaban9428]

How much weight do you start with?

[@che7130]

I've learned more in this brief video than I have from hours of other creators. Thank you!!

[@anneb5603]

This is amazing advise. I couldn't do even 1 push up a year ago, now I can do 25 good proper push ups and increasing weekly. I'm 56 and on HRT patches. Consistency is key, don't give up.

[@MelissaNeill]

Keep it up!

[@harlemscarlet]

Your videos are amazing and so inspiring whereas I otherwise always felt like a fit, healthy body was unattainable for me at 50. At a place where I'm READY to finally do this. I will be following closely. Thank you again. :) You inspire me.

[@MelissaNeill]

You got this!

[@mel4887]

This was really helpful, thank you Melissa. After watching this, I’ve determined that I need to be progressing more in my weights. I’ll start that tomorrow and fingers crossed I see changes in the coming weeks. Thank you for bringing this community together 🙏🏻💪🏻🏋️‍♀️⚡️

[@MelissaNeill]

You can do it! 💪

[@anneb5603]

How is your progress going?

[@Joy-nl1hb]

Very helpful. I've been doing your program and seeing results. I just keep showing up and doing my key lifts. I will add in the pull up in November! Commitment to myself 😊 Thank you, Melissa!!!

[@MelissaNeill]

Fantastic! Well done

[@joannarand3601]

I don't know if I have made this comment before but Melissa, we really appreciate you. Since I started viewing all your videos, I have of course, been contacted by all the others advertising something similar. I think you put our best interest ahead of everything else. There are others out there that are promoting with high costs and aggressive approaches. Your company found the perfect middle ground in promoting your product. I'm always so very happy when I view one of your videos that I have not yet seen as it always contains new information. You are truly helping me to become a better version of myself.

[@MelissaNeill]

Thank you so much! I appreciate this ❤️❤️❤️

[@christenford3864]

I absolutely love that color set on you! Thanks for the great info as always!

[@supercat438]

Such an informative, helpful video. Thank you Melissa!

[@evangeliademertzis6931]

Thank you for being a beacon of excellence for all women ❤

[@fuzzybug29]

You are such an inspiration! Thank you for all the good information you put out, I’ve learned so much from your videos. I’ve been on my strength journey for about 7 months and it is SO fun and has built my confidence a lot. I was doing it all at home because I was intimidated by the gym. But I made a friend and she likes to lift and is comfortable at the gym and so we workout together now and it’s made it ten times funner. Also she pushes me and I’m doing stuff I never thought I could do. I love your comment that Rome wasn’t built in a day. It’s slow to change, patience and persistence is required but it’s absolutely worth it. At first it’s a lot of little changes but those start stacking up! And it’s not just your physique, it’s mental changes too. Thanks Melissa! I consider you one of my mentors!

[@MelissaNeill]

You're doing fantastic work with your fitness.

[@homesignup]

Great strength training tips!! With regards to squats and lunges - it's good to keep your knees at right angles (not at an acute angle in front of your toes) so you don't damage your knees and increase your chance of OA. To work your glutes rather than increase the size of your thighs, keep your feet as close as possible together and keep your butt out behind during squats. Doing sumo squats actually uses your thighs rather than your gluteus muscles. This is all science/biomechanics-backed info. The other thing is to get your hormones balanced if you are post-menopause because even strength training will not counter an almost 0 level of estrogen, progesterone and rise in cortisol.

[@MelissaNeill]

Thanks for sharing this!

[@sharinasingh5180]

I have started working out at the gym on a daily basis I have started strength training but not sure if I am doing it correctly, I will keep watching your videos thank you sharing.

[@MelissaNeill]

You can do it! You can sign up for my FREE 7-day program. Simply download the BodyByBikini app from the Google Play Store or Apple App Store. Once you've created an account, you can opt-in for the free 7-day program from the home screen. Here's a link to the app: melissaneill.com/app/

[@awhite8247]

What an amazing video! Loved it. I do my leg work out using a cable machine. It’s great for doing squats, lunges, RDL’s, Sumo squats, etc. I also have a shoulder issue (recurring biceps Tendonitis). I find doing a shoulder press on a Smith’s machine, using a wider grip, much more comfortable. Same for doing upright rows.

[@dolores7463]

I love every time I learn from Melissa🎉

[@calmdownkaylaapostolicpent7660]

I've definitely begun to lift again

[@karlareadstheclassics217]

Thanks, Melissa. Watching a second time to take notes.

[@MelissaNeill]

Glad it was helpful!

[@carola1276]

Hy Melissa ❤ i have 52 and after 3 years of workout i just beginning see results 😅 it s ok i understand my body is slow

[@MelissaNeill]

💪💪

[@clbajones9777]

As usual, your instructions are excellent and what a blessing you are. Sending love and blessings ❤❤.

[@MelissaNeill]

Thank you so much!

[@mznaturaldiva67]

Thank you for sharing and being very informative. I salute you❤

[@MelissaNeill]

I appreciate that!

[@LisaRobinson0725]

Thank you Melissa Neill. Your app is amazing. I'm looking forward to getting with your program.

[@MelissaNeill]

That's amazing! You got this! 💪

[@ellinidatriandafilo5710]

Reps and sets please… also on day you’re not working out do you still take in 160g protein?

[@veronagrey6313]

Great Informative Vid As ALWAYS…. This is my fave look, the hair, the glasses…. Loving the brown outfit…!!! 🥰🥰🥰🥰🥰🥰🥰🥰🥰

[@anamchara2024]

This is such wonderfully helpful information!! THANK YOU!!

[@MelissaNeill]

Glad it was helpful!

[@silverfox5732]

Wow alot to take in ,but God knows I am willing as well as ready 🙏🏼 thank you for the advice and information ❤

[@MelissaNeill]

You got this!

[@valrice817]

Thanks for the tips Melissa! ❤

[@MelissaNeill]

You are so welcome!

[@andreaanderson6668]

My struggle with squats are real. When i go down i can hardly get back up and my knees makes these weird creaking sounds😂

[@MelissaNeill]

Try to practice as much as you can so your body can gradually adjust to the routine

[@user-eu4dg2mn3f]

Listen I was 23 and my knees started to creak, I stopped being active for about 8 years prior to the knee popping... Now I'm 28 and haven't gotten back in shape yet due to a cerebral incident out of my control. Plenty videos shown that by keeping the movement in your knees the sound of pop will stop, so don't give up 💜 Look for assistance if needed ( 1 session monthly with a specialized trainee)

[@andreaanderson6668]

@@MelissaNeill I'm really trying.

[@vlee7217]

@@MelissaNeill my knees Do the same when im not being active. Take extra time to stretch before and after workouts. At least 10 minutes of stretching.

[@engte1910]

You are absolutely fantastic l love your work and your generosity Huge thanks

[@MelissaNeill]

Thank you very much!

[@jasminechitale8237]

Hello Melissa , firstly I would like to tell you u look fantastic and ur fitness levels are amazing for a woman over 50 .I loved the video,could you guide on how many repititions and sets we should be doing for each excercise to begin with?

[@MelissaNeill]

Hi! You can sign up for my free 7-day program to help you get started. You can get the Free 7-day program through this link: melissaneill.com/free-7-day-plan/

[@nabilaray7967]

hi malissa .thakyou so much for all your info ...yes absolutly true as soon as i started weight lifting . felt turn into muscle .a more toned overall body ...nothing beats weight training . i do like all your info and ways of exercising ..thankyou ,...stay gorgeous and well💞

[@thushfdo7262]

Thank you Mel, you are such a star! 🎉❤

[@MelissaNeill]

You are so welcome!

[@nevertoolate8589]

Amazing info as always. Taking notes!

[@MelissaNeill]

Thanks for watching!

[@modest_181]

Great advice !

[@carolinew9964]

Great video I need this advice, I got my first set of dumbbells recently there is three sizes starts 1.5 kg, 3 kg, 5 kg I might need to add another set got resistant bands on a bar but can add the ones you were talking about thanks x

[@MelissaNeill]

Go for it!

[@CT-uy2mm]

This is brilliant thank you!

[@MelissaNeill]

You're very welcome!

[@Ipsrc]

How to not bulk? Youre lean, toned, defined, proportionate. :) I keep finding that unless i cut with my diet and do arduous long distance walking, if i lift weights (2kg) i look bulky and tubby, like the fat is being pushed out

[@katrinamurray1001]

Great video, thanks for sharing

[@MelissaNeill]

Thank you for watching!

[@donovansfunworld]

This is amazing! Thank you ❤

[@MelissaNeill]

You're welcome 😊

[@doantrang290]

Hello Melissa, thanks for the content! What is your work out bench? Thanks

[@ashrafjafari9119]

Thank you for these helpful and informative videos of yours . Actually, they helped me a lot in my fitness journey. I really appreciate it, and please continue uploading such brilliant videos ❤

[@MelissaNeill]

I'm so glad! 😊 Thank you for watching!

[@gabbyra7543]

How often do you recommend to increase intensity? Thank's so much. Greetings from Guadalajara Mexico ❤

[@MelissaNeill]

By increasing the weight, doing more reps, shortening the rest between sets and slowing the movement down.

[@LJordan-ks2wb]

Hi Melissa, you are so inspiring to me. I will be 59 in a few days. What do you suggest for women who want to lift but have lower back pain/sciatica. I try to work out around my injury but usually end up suffering after leg days. Any advice appreciated.

[@MelissaNeill]

Hi, in cases like these, I would highly recommend checking in with a health professional first to see which type of workouts are allowed. I'm afraid I wouldn't have the ample resources to recommend since we must consider what's best for your health first.

[@mdsazzadkhan6340]

She is amazing

[@MelissaNeill]

Thank you!

[@mdsazzadkhan6340]

I learnt a lot from you . thank you

[@MichelleBlackChannel]

Great video!

[@MelissaNeill]

Glad you enjoyed it

[@charlenepersiano7835]

Should you have some kind of program for instance legs one day upper the next or can you repeat these Monday to Friday?

[@MelissaNeill]

Absolutely, you can do whole body or on separate days legs and upper body workouts.

[@lauretteekwechi9927]

Hi Melissa and fam, just a question I always ask myself. Do you drink water in between your workout or just after, or it does not change anything. Thx

[@MelissaNeill]

You would want to drink water during your workout or every after set

[@lauretteekwechi9927]

Thx

[@Petrarock1]

Hi Melissa! Would you please provide a link for your Amazon Store 🙏🏽?

[@MelissaNeill]

Here you go! www.amazon.com/shop/msmelissaneill/

[@AnnaMelese-g2n]

I love your accent 😊

[@MelissaNeill]

Thanks!

[@rosalindolson8688]

Regarding level of intensity, you mentioned scrolling on the phone...how long should rest periods be between sets?

[@MelissaNeill]

It should be 45 seconds.

[@rosalindolson8688]

@@MelissaNeill Thank you!!

[@mayabatana836]

Hi Melissa, could you advise whether using a rowing machine for over 40's is an effective form of exercise in addition to lifting weights?

[@MelissaNeill]

Keep your cardio under 30 minutes per session for 4-5 times a week. This applies on on any piece of equipment in the gym - like rower, elliptical, treadmill, stair climber, bike etc.

[@mayabatana836]

​@MelissaNeill thank you, you're an inspiration 💖

[@nathaliewiltshire7092]

Good night. Now seeing your video for the first. I am 45 and I would like to get back into exercise. I don't feel motivated. Also, I can't afford a gym. Where do I start?

[@MelissaNeill]

Hi! You can get my Free 7-day program through this link: melissaneill.com/free-7-day-plan/ If you need assistance or if you have questions, please feel free to email me at [e-mail] so you can be assisted. :)

[@mdsazzadkhan6340]

I got 10 kg and 5kg dumbell

[@megannifranklynschool]

Omg I love ur arms...arm goals ❤

[@MelissaNeill]

💪

[@BPb123]

Can 3 pounds weight count? I'm just starting out. I have fibro, so heavier it's are painful for me.

[@MelissaNeill]

Absolutely, every pound counts! Starting with lighter weights that are comfortable for you is a great approach, especially if heavier weights cause discomfort.

[@1109pplas]

How do I join the 8 week transformation

[@MelissaNeill]

You can register here: melissaneill.com/eg-8-week-transformation-challenge/?YT&Sep_8WT

[@camerokid78]

I’m confused because I always heard that it’s important to take enough rest between sets. Like half to one minute.

[@RKMDCats]

I wouldn’t think less rest would be a good way to increase intensity. I thought if you can do more reps without rest you are not going heavy enough (to hit your target rep range). I prefer circuit training so there is less rest time between sets because you move to a different muscle group. But for straight sets, with heavy enough weight, then 1 to 2 minutes between sets.

[@salsera127]

Yes, longer rest periods of 1-2 minutes are ideal for building muscles

[@karenmkindaro9764]

Do you take pre workout before your workout?

[@MelissaNeill]

Yes!

[@FaithinChristJesus777]

No lower body training?

[@MelissaNeill]

There is, you can check them here: kzbin.info/aero/PLWo5LlRliXrYtnPXcqng8ib-2IIq59hFs

[@addicted2me]

If there are someway that we (people who try to lose weight) to have 1 channel like WhatsApp group kind of way so we all can be accountable for each other,I'm sure we all will do well.sometimes well often I fall off the wagon.

[@MelissaNeill]

That's covered in my strong woman club with a community chat feature - just like what's app - you can find out more here: melissaneill.com/programs/strongwomanclub/

[@honeyyork1337]

Sumo squat…aren’t your toes supposed to face forward?

[@MelissaNeill]

In a sumo squat, your toes should actually be turned out at about a 45-degree angle. This stance helps target the inner thighs and glutes more effectively. Make sure your knees follow the direction of your toes to avoid any strain.

[@honeyyork1337]

@@MelissaNeill Thank you!

[@talk2mocha]

❤❤❤❤

[@claude6480]

👍👍👍

[@ambs2024]

I want to be just like u❤

[@3-jalee]

If you don't have dumbbells, use canned foods. 😉

[@MelissaNeill]

Thank you for sharing!!

[@myththelegend1036]

She is not 50. More like 28..30.😍

[@MelissaNeill]

❤️❤️❤️

[@maeilive]

Just unsubstantiated ..got bored

[@te_6852]

Thank you! So motivating ❤

[@MelissaNeill]

You are so welcome!