"Slow results are often the REAL RESULTS" -That's just what I needed to hear today, thank you! 💪

"if it challenges you, it will change you." 📌

One of the customers where I work is a personal trainer so I was gonna ask him this today but he left before I could. 5 minutes later I looked at my phone and I saw this notification from you. Isn't this just perfect ✨😊

Weight loss is so complicated 😫

Sooo true when i was 300lbs i could work out and do cardio fasted and fell great. Now at 22% body fat on maintenance for almost 3yrs I cannot work out until i eat. I burn out 1/2 way through my workout. I have to eat a min of 700 cal an hour befor my workout. I am keto so i do a lot of berries and greek yogurt as part of my breakfast. Love your videos.

I'm getting reeeally close to my fat loss goal weight and am going to rewatch this a few times as I'm starting to study bulking while maintaining bodyfat % and leanness. This is a "problem" I've never had before..

Great info. Slow change is real change - great reminder.

You are such an inspiration!!! I always look forward to your videos!

This video just tells me I am doing great and should keep going. Slow results are still results!

Thanks for the insight, Cori! I'm looking to recomp after an injury layoff for a couple of months! A "bulk" for me is often just a little more than maintenance, like 250-500 calories. Any more than that just seems to end up being fat unless you do a ton of cardio which hurts the muscle gain. In my experience, it's been also impossible to build muscle at a calorie surplus without a little bit of fat gain except for the newbie stage. It's possible to gain muscle at maintenance but it's not a quick process. Personally it's so much harder to lose fat so I try to avoid "bulking". I find it's different for everyone, but I do not enjoy doing steady state cardio so I try not to "bulk" too quickly. Eating 3,000 calories a day and drinking a gallon of water on top of all the conditioning and lifting gives me the best results for recomp. Another key thing to note is sleep quality. If you aren't getting the sleep in, I feel like most of the mass lost will be muscle and not fat. I think Jeff Nippard has a video on this ☺️

3:17 don't fear carbs 4:56 use a variety of weight reps 7:18 play with meal timing

Cori the transformation is amazing; the eyes are a nice finishing touch too

Holy perfect timing. This is exactly what I’m doing now so thank you for this!!

I just hate eating before working out because it always hurts my stomach and makes me nauseous no matter how long I wait and I workout first thing in the morning because thats when I have the most energy and I hate waiting so working out fasted works for me and always have ever since I first started working out as a teenager so eating before I workout is just a bad idea for me so I'll stick to my fasted workouts

Great information. Charts would be helpful for those of us who are visual learners. Breakdown of Macros, ideas of meals for those macros. Thank you so much you are a great inspiration!

As NASM cert Fitness Trainer (previously NSCA) with an AAS and 11 years experience... I just want to give a double thumbs up on this vid. Good work: especially the note on carbs.

Thank you for addressing the idea of strength training in a fasted vs. fed state. I've been doing IF for almost a year and training in a fasted state. Sure the scale responded but I know I've lost some strength. Thinking of breaking my fast with a small snack 15-30 minutes before workouts - starting with Sunday's workout. Tomorrow is a rest day 😀

Hello there. I am struggling in figuring out my macros for building muscle while losing fat. I am 57 year old female at the end of menopause and have lost a lot of collagen and muscles have gotten soggy especially in the inner thigh, buttock, arms and upper and mid back and have gained fat in chest, upper back and upper abdominal area. You are such an inspiration and I really enjoy watching your videos. You have the ideal body composition that I would love to have. Please help🙏🏼

I've been doing IF for about 1 and a half years now I think. I do my heavy resistance training on weekends in the morning and find that having a steady supply of coffee gives me that explosive power. I don't feel the slightest bit hungry or drained. Theoretically my body should be burning fat until I break my fast, I don't do Keto though so I'm fully aware that it's nowhere near as efficient as it could be...

Great video- as someone who has Hypothalamic Amenorrhea and fear of CHO, you eased my mind about reintroducing CHO [CHO: protein-sparing ➡️ muscle repair ➡️ preserve lean muscle mass ➡️ fat loss & strength & health & happiness] I can also personally attest to the negative effects of fasted training I’ve experienced; low energy, poor quality and injuries. Q: can you elaborate on your point about a decrease in effectiveness of protein utilization with aging?

Great info. Have to watch it a couple times to let it sink in.

Thank you for doing this, I learned so much! You are amazing! My hero! 😀

Can a woman in her 60’s just starting out lift everything that is heading south or is that to much of an expectation?

Wow! Thanks soo much for this! I’ve learnt sooo much from your videos! You r a true role model.💪🏼watching from 🇬🇧

One of my big problems is as a fitness instructor I am pretty much forced to do lots of cardio, I burn almost 3000 cal a day and I definitely don't get that replaced.I'm also a marathon runner so I want to keep up my running cardio but I also want to build muscle. If you can offer any advice I could appreciate it

thank you so much for sharing this video! insightful as always!

So what I’m getting from the intro is that you love Mexican food and sushi as much as I do so I can trust you. Got it 👌🏻

Thanks for this, yet again an amazingly informative video! I need to know what purse you are carrying while walking your dog, I love the bright colors!

Carnt belive how knowledgeable you are!! Plus your sharing it all with us!!! Wow 👌 that's amazing 👏, thanks 😊

Hi Cori , love 💕 your spot on tips & advice. Thank you for sharing 🥰🥰🥰 =) Jesse 💪

Thank you so much for this! You're a wealth of knowledge!! For the first time in a long time, I feel like I can succeed! Thanks Cori!!

Oh my gooood, I been wanted info on this! Thanks Redefining Strength!

Always love the appearance of the dogs at the end of your videos!

Steak Steak Steak Steak Chicken Broccoli Steak Steak Steak & Avocado Steak Steak I just had to share my pump & rip diet with everyone 😂 For me personally, I just overeat protein to produce a clean calorie surplus that converts to carbs, but I understand that everyone is different.

Thanks for the information! This was very informative. I’m now in the process of starting my 90 day body recomp fitness regimen. It definitely will take longer for me to totally see results well over 90 days but I’ve had my bouts with weight and I’m finally getting my wet wet in the gym pool again. This time I wanted to look into losing weight and gaining muscles I’m a little confused on calculating my intake. As someone who is about 430 pounds and 5 ft 10 how would i calculate my macros to intake enough protein and not gain extra weight?

You get the prize for best, most original and consistently great content😉🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️

You’re amazing, thank you 🙏

As someone who has hypothyroidism, what should my calorie deficit be since my metabolism is slower than a normal person's for fat loss?

Love this type of informative videos.

wow great channel, i wish i had watched temperate content like this as a brash young powerlifter who got rather large

Hi Cori. Could you please tell me which app you are using for the macro/calorie counter. 59 year old male here, who had a scary wake up call to fitness and nutrition about 3 months ago. I am having success with the weight loss, inches lost and getting back in shape and want to continue the process. My goal is to achieve my getting out of the Navy weight of 210 lbs (way back in 1984) by the end of this year. I'm 6'3", Currently 225 lbs. I have lost 35 lbs over the past year, 12 of those coming off in the past 2 months, (stopped drinking sodas). I discovered your videos about 2 weeks ago, and I love your content, advice, motivation, and education you give. Thank you.

Excellent!!

No click bait here thanks for the info truly appreciated 👍🏿

Thanks for this info! I am wondering if this applies directly for athletes who are trying to build muscle for improved functional fitness/athletic performance. (eg: a triathlete)

This is my favourite channel. I wish a video about gymnastic ring exercises

omg i loved this video it’s super helpful! do you offer personal training/nutrition guidance?

2:43 in case you thought this is ice cream...it's a mashed potatoes cone. ice cream melts too quickly to be useful for such photo shoots.

Hello! Haven't worked out religiously in about 10 years and hoping to start back up again. I've always had skinny arms and was wondering if you had an arm workout routine? Not looking to lose weight, just gain muscle. Thank you in advance. Love your videos!

Thank you for posting

OMG 😱 it’s like you always know what I struggle with! Oh you can’t gain muscle and reduce bf you gotta pick one. Since I’m neither a model nor bodybuilder I just wanna improve my fitness and physique. You know reduce bf, gain LMM, and improve functional fitness that’s all 🤷🏽‍♂️

As always a great video. I love that owl tattoo too! 😍

never seen that slidy thing before, whoah!

How frequently do you change your macro percents and why?

How should I time my pre workout snack for better muscle gains, and athletic performance?

Seriously it feels like stealing all this great information that you give away for free

I don't really like the full on lean look.. muscley but with some body fat looks more rounded.. Especially on women.. I cut like crazy, I felt good and my clothes did fit really good but everyone be(family) said I looked sick.. although other perks said I look good. Crazy. I'm getting back into it but won't be focusing on getting really lean. That will happen as a side effect.. just do keto

Turns out I wasn’t eating enough while doing IF. I was advised by a dietician to have 3 meals a day and to try to increase my carbs. - I’m still lower carb and higher fat. I eat well but I just can’t seem to get rid of this little belly 😤😩 Help!

You showed breakfast cereal and bread to replace glucose stores. But aren't those high glycemic? How can I ensure that they go to muscle instead of fat storage? Thanks.

You are bang on about macros being the key way to lose fat. I am a busy professional in the medical field. Please tell me the easiest way to follow a macro diet. I know my numbers: 1508 calories 113 Protein, 50 Fat, 151 carbs. I just wish there was a menu / recipes to follow! Suggestions???? Thx for your videos xo

Your awesome! Do you offer in-person training?

9:08 whatever that is, it looks fun lmao

I don't know what you were doing with that sliding move on the orange floor, but it looked so fun lol

Nice owl tatoo. This is such a complicared process, especially given it is very hard to determine the amount of calories you need as a baseline.

I find it hard too lose fat unless I eat very little over a long period of time then it becomes unsustainable. . Gaining fat is easy as I’m sure it is for most people. However what I have noticed is I gain muscle quite easily I think when I compare myself to other women. I have been skipping for 20 min 3 times per week for 3 weeks now and my legs are getting really hard already. but my weight loss has slowed, is this because I have gained muscle? Is anyone else like this? Is it a body type thing? Thanks

Thank you for this video! I have a question about muscle loss. During the pandemic I (female, late 20s) definitely haven’t worked as hard to maintain my strength and I’m noticing some changes in my body that I’m wondering are due to muscle loss/fat accumulation, particularly an acceleration of upper knee sagging. I’m wondering if this is normal and if it can be reversed with quad strength focus? The wrinkling aspect is natural as I age, but I feel like I didn’t have this a year ago and I’m trying to figure out if it’s because of my training plummet.

👋🏾. Thank you so much for the content on your channel. Very well explained. Question: how does one figure out their macros? Is there an app to help calculate that?

Hello. What brand of slide board are you using?

thank you educator

Get on the Joe Rogan show. Love your straight no chaser approach. Just get it done. You pretty much just spelled out what I need to do to build muscle as I am a pretty lean fellow in his late 40s who runs a bit. Thank you!!

Fancy using me as a case work to show on your page. I could certainly do with the help and will be happy to show my journey on your page.

Thank you

😊 thank you so much

What app are you using to map your macros?

Hi! So I've been lifting and doing crossfit for years and I'm on the leaner side. I did too much of a deficit and lost muscle and lowered my estrogen. I fear adding cals but I did, probably on the lower end of surplus. 100-200. 1. How do I know I added enough cals to not gain fat? And this would be protein cals. 2. 62c 17p 21f.... is this appropriate? And would I only do the surplus on training days? Or stay at maintenance all week?

But what about people who are insulin resistant?

Hmm, I’m lean but for the life of me I can’t get to the point where I can see my lowest ab. I’ve been trying just a calorie deficit and limiting carbs but I think I’m losing muscle - will have to try to reintroduce some carbs at the appropriate time.

Hey Cori, do you use any sort of fitness tracker to help track your heart rate and thus calories burned during a workout? If so, I would love a recommendation!

what if you simply cannot eat before training?

What app do you use to track

Please tell me where to find the skate trainer towards the end of this vid!

I seem to have an opposite effect with carbs. If i increase carbs or even eat anything before a workout i really struggle. If workout fasted i have amazing energy. Im about 38% bf ,5'4" 158 lbs (165 5 weeks ago). Been doing cardio for 5 weeks. Started weight training a week ago. Can you still get benefits from carbs by eating them after a workout?

So should eat little something before I workout in morning. I would normally eat after because I Get up and go with a big glass of water

good tips it's been a life i'm lifting weight..i gained pretty good strenght and muscle but i always wished to be lean as much to look like those fucking fitness influencer/model..so when it comes out to get lean to me it's very difficult..i'm feeling miserable and never look like lean! i become flat and this fucking fat still there and doesn't allow to see the definition in the middle section ( abs) and in plus become flat also my beauty point like arms,shoulder,back!!!! it all ended up looking like never lifted before!!!! fuck! i'm looking and feeling much better when i am at 18/20 percent fat with my big and well define arms,chest,back and shoulders! but if i'm taking off my shirt i'm gonna look like a shit cause the fat on my iddle section! fuck that! this fucking thing cause me rage!!!!

I am confused, so carbs before training and proteins after or both before and after?

so more carbs after work out or before

With online classes and sitting in front of my laptop for hours on end, I've gained a tummy and put on fat around my torso. The rest of me looks relatively fine though. I used to have a not so bad muscle definition before Covid hit. What should I do to lose this new fat and get back my muscles? I have started working out again but the tummy and bulky hip area aren't seeing much improvement

Yhank you!

Yes please!!!🙏🏼

How do you calculate maintenance calories so that you can reverse engineer your macros?

I guess "lean" needs to be defined here -as that criteria makes a lot of difference

How long did it take for you to transform your body from the left pic to the right pic of yours?

What body fat percentage range do you consider to be lean?

I‘d so much love to… congratulate… her! for her muscular Body. 💪😏

Hi I’m new here I just have a question I can’t do a push-ups and I need to do 20 by next month for a physical test that I’m doing can you help me? I’m 14

Thank you for this 🙌🏽💪🏽

New Sub :) thanks for speaking Plain English not trainer rubbish

Cori just started lifting weights trying to work arms I have a lot of fat / dimples in my arm can you tell what’s the best , I want To get lean and get defining .Debbie

I doesn't does no karbs. It called *glukoneogenesis*

Liquid calories sneak up on me

hi, can i talk to you privatly about my condition?