I honestly can’t even believe how my body has changed over the space of a year of lifting. I never thought I could have the body I wanted but it’s 100% possible for anyone
@@tammystiletto I can’t even tell you how many times I picked up weights for a month or so and then gave up because I couldn’t see instant results. I swear to you if you push through that you will get results. If I had listened to my own advice I would probably be twice as far a long by now, but hey you live and learn 😊 good luck on your journey, don’t quit!!
@@leonardomontalvo1417 currently I’m doing a variation of push/pull/legs. I only got my nutrition in gear (roughly 80% whole foods with some wiggle room at the weekends) in the last six months and I’ve dropped 6kg very slowly during that time. I have struggled with over restricting in the past so slow and steady was the goal
I am both obese and a first timer in the gym.I just started my journey in January by just cutting calories. But realized recently that I will need to combine work outs. I expected to hate it but I love it ! And now strength train 5 days a week,and have set a goal to be (strong)haha Thankyou for your videos!
Same! I’ve got 40lbs of fat to lose and worked on increasing protein while doing deficit and maintenance cycles, now I’m getting a more dedicated lifting routine and doing it more often and I’m starting to really enjoy it and love feeling stronger and seeing some muscle definition popping up!
If you dont mind my asking, how do you find the motivation to workout 5 days a week? Thats my biggest hurdle. By the way, whats your workout routine and nutrition like?
@@leonardomontalvo1417 You can't rely on motivation. You have to treat it like a job. Hear the voice in your head telling you to skip the day, acknowledge it, then go do your workout anyhow. And focus on how good you feel after, and how disappointed in yourself you would be if you gave up - in other words, mentally positively reinforce yourself every day.
@@leonardomontalvo1417 Mentally I feel better, because I'm proud of hitting goals (like my first pull up f.e.), phsically I just feel stronger and life is better overall because I have better bodycontrol, also I can see a major difference in my back, shoulder and arm muscles, also I'm starting to see more muscle definition in my legs. I have to add, the one month I'm talking about I did burpee workouts 6 days a week, so a comination of compound movements, hiit and cardio - before that I'd go three times a week since october.
I’ve put my focus on lifting and eating instead of just losing “weight” and the progress I’ve made in just three months is beautiful! I’m so happy o learned about thos
I lost 10 lbs. But when I started lifting weights, my weight stayed the same. But now I have noticeable muscle tone and im starting to see abs, even though I'm considered overweight. Whats crazy, is im 30 lbs heavier than when I was super skinny, but I don't look much larger outside of muscle and a thicker trunk
@@foreverinfinity585 I do calisthenics mostly, and lift 3 times a weak, run in between each day and on Saturday I do yoga. I'm 5'0, 155lbs and eat about 1100 to 1300 calories a day. I have made a stricter routine for myself and I'm starting to see results with cutting finally
This was so helpful! I started my fitness journey about a year ago, I was “skinny fat” but I decided to bulk because I wanted a dumptruck , now I sorta have a mini dumptruck but I also gained a lot of back and belly fat so hopefully body recomp will help me get to where I want to be
Girl you sold me. I’ve been trying to gain weight/muscle for over a year and while I do consciously try to eat protein at every meal, my workouts consist of random yt videos and I’m all over the place.
I eat 180 grams of protein a day. I have always been very lean. You need to eat around 1.5 grams per pound and the muscle grows like crazy. This is per Dr. Lyons, who studies protein and does not pill push.
@@iva8111 It's really simple. I eat 4-5 ounces of lean meat 6 x a day with 3 fist sized veggies and a fist size slow carb in the first 3 meals. I never understand how people find it challenging to hit protein goals. You have to understand how macros work. I consume between 1500-1800 calories a day. Whey protein can also help you hit your protein goals. I have about 2 protein shakes... one before dinner, and one post dinner. I am a bodybuilder, and I need the protein. While most are told to eat a ton of carbs, I have low carb intake for a BB. It works so much better. High protein, moderate fats, low carb. If I eat 6 meals a day, I would simply eat 4-5 ounces of lean meat at each meal. If I am intermittent fasting, and only eat 3 meals for example, then I will double my protein for each meal, so I consume the same amount of macros and calories. I eat plainly. The problem is most women have an unhealthy snacking issue and/or attach emotions to everything they eat "emotional eaters". I've learned to detach and only think of food as fuel, nothing more. You can consider paying for a meal plan?
I just started tracking my calorie and protein intake. And I think I may have an unhealthy relationship with food. Binging then under eating then binging again. I'd love more nutritional/diet/food advice.
I've had similar struggles and I recommend: removing "enemies" (unhealthy / non nutritious foods, even low cal ones) from your environment, food prepping RELIGIOUSLY (don't wait until you're hungry!) and getting your head right (check how you are feeling when you are eating, physically and mentally, make sure you are enjoying your food and not withholding / using it as a device to self harm).
I guess I’m a detrained lifter. 😭 I got married in fall of 2019, I kept lifting but stopped watching what I ate... and put on 20 lbs. And then gyms shut down and I put on another 20 lbs. I’m fully vaccinated and back at the gym now, but I’m so embarrassed. I haven’t made my way back to the weight room.
Sooooo many of us are in the same boat - don’t be embarrassed!! Or, be embarrassed even, but don’t be discouraged! 🖤 Get back in there, you’re going to do great. It sucks super bad at first - I got SO sore after taking months off. But I’m stronger than ever now, because as Meg says, weight pushes weight. Now I’m working on recomping, little by little. We can do it! Hang in there and just go for it! 🖤
I'm happy to see some support in the comments here. Based on what I've seen with people running my program, and those reaching out to me on social media... there are so so so many more in this boat unfortunately. It's been a rough year+ for a lot of people, and fitness is just one aspect of that. I am thankful that your body kept you healthy to still be here!!!! YOU ARE POWERFUL! 100% I felt embarrassment after gaining weight. I didn't want my gym friends to really know what happened. This is actually why I'm 'megsquats.' The only movement that felt comfortable in my body after gaining the weight was squats.... so I just hung out in the squat rack at the gym. I warmed up, squatted, and went home. This went on for months and months. That was enough to get me back on track and in the habit of going to the gym, and then feeling comfortable enough to try another exercise after squatting, and then another, and then another. It wasn't long until I was back to feeling back home where I belonged.
I started Barbell training in 2019 with your SBD Prgram& I've stayed right around the same weight since I've been consistently strength training. I initially lost a few pounds. Then the scale stayed roughly the same, while my body got more muscular. I've lost a lot of fat and my strength and energy levels have greatly improved!
These kind of videos are so helpful. I’ve been going through body recomp as a detrainee and while I know that the scale isn’t a good indicator of progress I’ve been having trouble not getting annoyed at the fact that I’ve stayed the exact same weight for almost 4 months despite eating more consciously, upping my protein and following a program. Hearing someone else remind me that it’s normal or even to be expected is really helpful, even if I already know it subconsciously 😅
I’ve been making my own programs and every week I increase reps/sets since I workout at home and add fun burnouts at the end😊 Saves me money and I can actually do workouts that I enjoy like shoulder press and sumo squat pulses for example which are my favorite
Just wanted to say that you come across with such a gentle, genuine authority on lifting that your vids almost make me want to cry. I don't even know what that's about, but thank you for being so open and helpful while I'm getting started with weights, I really appreciate it
I watched this video my first week back at the gym in January, and I’m almost at 2 months in the gym 5/6xs a week eating in a deficit and on a strength program. it’s WILD - so WILD how much I’ve seen my body change in just two months. I wish we could post pics in here haha. Thank you for helping us out with your knowledge and taking the fear out of things for us! ♥️
I’m started this yesterday and hope it goes well. I’m skinny fat and also haven’t been in the gym ever really so we will see how it goes! I’m nervous I won’t see any results but I will be consistent and see !!!
This is why I watch your videos, you’re very knowledgeable! You described my exact work out regiment. 😀 I’m 4 months pregnant, so cut down on the progressive overload and the calorie counting.
This video is so helpful, thank you!! I’ve been so focused on the number on the scale, and disappointed when I see it’s gone up or stayed the same, despite all my hard work in the gym and nutrition. It’s so reassuring to hear that when you go through losing body fat and gaining muscle, the number may be higher or stay the same.
This video found its' way to me and I absolutely LOVE IT....I turned 50 Feb 2022, been dealing with & taking care of thyroid issues since 2021. March 2022 I found out I was Pre-diabetic and the Dr. didn't have to say 1 more word...I immediately started WW and going to the gym 5 days a week. While I have accomplished 16 lbs down and 2 inches from my waist and hips... Now I'm here...doing exactly what you mentioned in this video...BROWSING FOR WORKOUTS!! I have been looking into a personal trainer for guidance and this video confirmed that I need a program, because while 16 lbs down, 2 inches down and clothes fitting better is great... I want to improve on what I started. I want to be that 50+, "can't tell her $h!t" type of woman, high energy, looking good and especially feeling good and as the years approach retirement, I want to truly enjoy it...active, living, traveling. So thank you again!!!
Thank you so much in saying that sliming urself does not mean change in scale. I was so worried about my weight progress eventhough my energy levels , decrease in fat percent was improving
I'm detrained, not only have my muscles atrophied from quarantine but I've also gained about 10 lbs of fat. My inzer belt now fits one hole bigger... maybe 2 because it's really tight lol
Great Video!! Just what I needed to hear. Been stuck on the same weight for like 3-4 months now, and it's been discouraging. But I've been doing Dexa Body scans and my body measurements have changed drastically. But with that said, I just needed to hear it. Makes me feel much better 😅
Not me being so excited about falling in 3 out of the 4 body type categories lol. This helps boost my motivation to continue working! Also the scale going up comment at the end is so relieving for me. I had such a problem with body dysmorphia after two months of training due to the scale. This is a great comment :)
Amazing vid Meg! I believe in recomp over bulking and cutting. I've tried to bulk (without proper information and monitoring) started gym lean (2019) and ended up fatter with no muscle to show. I started back my fitness journey at the start of this year and has been steadily changing my body at home. I'm excited to see where I end up at year's end.
I have worked out on and off for several years but never followed a 'programme' as such. Started a programme last week and feeling much better but the scale is increasing. It's worrying but just gonna trust the process!
This was awesome! Thanks for putting this together. I'm going to check out the full video and the macro mastery. I have been doing powerlifting for about 14 months now and compete in the 100% RAW Powerlifting Federation here in PA. I have an awesome coach who's in his 70's and owns Joe's Gym here in Erie, PA. I'm 48 years of age and struggle to lose weight. I'm 6ft 1" tall and last summer I was 235lbs. At my first meet last month, I weighed in at 258lbs. I was eating Paleo, but for some reason the weight I gained over the winter (I live in the snow belt capital of the US, Erie, PA) because I turn into a hermit, isn't coming off no matter what I try. I have another meet coming up on 19 June, the American Challenge in Clearfield, PA and I'd like to make the 242lb weight class. I'd love to be able to get down to 225lbs eventually. I'm just at a loss for how to set up meals to eat. Thanks for your videos, they are truly inspiring and I now have all three of my kids (16 year old daughter, 20 yr old daughter and 25 yr old son also being trained at the gym *youngest competed for the first time and took 1st place in her age group and in the open for her weight class).
Great information! I agree with you 100%. I've been weight lifting on and off for 40 years. I'm a repeat "detrainee" offender, but I've finally just learned my lesson. Many times in the past, I have neglected exercise for a few years: my muscles atrophy and I get out of shape. But then all of a sudden, I'll flip the switch back on and get fit and muscular again. This last time, it was 4-1/2 years of no exercise. I was out of shape and felt like an old man. It really helps me that I know my way around the gym but it seems recovery times DO increase with age. This last time was the longest stretch I had been without exercise. It was challenging to start lifting again this time around. It took me 6 arduous weeks to get back in good physical form. The effort was totally worth it. I feel much healthier. I will continue exercising from here on forward; no more getting out of shape. At my age, mid fifties, It has now become very obvious to me that weight lifting truly is a "fountain of youth". I have experienced what feels like age reversal; everything works better. After 8 weeks of weight lifting, I'm now focused on maintaining my upper body fitness and trying to increase my leg strength and gains on my squats. In another month or so, I will have reached my fitness goals. This time around, I will continue to stay fit in order to maintain good health and wellness. I myself don't use my weight as an indicator of fitness. I do however weigh myself at least once per training session. I usually weigh about 200 lbs out of shape. From experience, I notice that I initially gain weight as I start to lift weights again, maybe 1-3 lbs of muscle gain. Then as I progress, I drop weight about 6-8 lbs due to fat loss. Later as I continue, I'll gain all the weight back, and more, as muscle. When I get back into great shape, I end up weighing more than when I'm out of shape. Lastly, It's been interesting for me to notice many more women in the gym doing barbell squats now in 2022 than hardly any doing them when I was last working out 4-1/2 years ago in 2017. Things have definitely changed. Thanks for all the useful information and tips.
Thank you for the info!!! I have been consuming more protein and good carbs to help with my Strength training and I feel defeated when the scale doesn’t change! body fat testing definitely helps.
I was 400 then got down to 290 but depression got stronger. Then BOOM, I'm around 360 looking like Godzilla on a Tuesday. Plus, I've lost all that weight the wrong way. I used to jog all day and didn't pay attention to protien. Now I'm focusing on fat loss by weight training, cycling, walking, hitt jump rope and a high protien diet .
Thank you for addressing the scale - that stupid number really messes with my head and I feel like I need to change up my Macros when photos and measurements and how clothes feel tell me I'm on the right track and lifting stronger and heavier = progress!
Hello Meg! Could you make a video talking about mobility, those exercises, and how it has to do with warm-ups/recovery? I feel like I've been seeing a lot more fitness pages creating mobility workouts and I'd love to hear your take on it.
awesome info! i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life. its always about the right diet for u
I enjoy adding protein in my coffee post work out 😃 then for breakfast I have a protein yogurt/oats. I get about 55g of protein right there. I’ve been focusing on compound exercises. I work out 5 days a week. Mon & Tues weight train, Wed Cardio/Core, Thur & Fri weight training. I’m also going to incorporate light walking in the PM maybe 20 min or so. 1700 calories per day, 140g of protein. No longer weighing myself. Been doing this so far 2 wks, will increase my weight slightly next week. I work out at home but I have dumbbells and plate weights and bench press. Later when I progress, I will join the gym. I’m actually starting up my youtube channel again ❤
Great information..I’m in the very beginning stage.. I’m in my 2 months of strength training really had no idea what I’m doing but down 27 pounds but want to do it the right way.. This video really help me.. Thanks again.:)
Gyms finally open again here in Wales. Had to lower the weights quite a bit today which sucks but can defo put myself in the de-trained category so time for some body recomp 💪
Love the 5 min Friday’s, I learn so much because my attention span is short so when it’s short and informative it just makes more sense to me!! Thank you!! ❤️love your content & ur absolutely beautiful
Finally, a fitness chick with knowledge! I’m tired of seeing fit chicks all over CZcams who just wanna look cute for pictures. I’m trying to grow and I’ve been looking for someone on CZcams who will inspire me! This is the first video I have seen and I look forward to catching up on some content! I would consider myself a detrainer and have spent the last 2 months trying to get back on routine; even got my husband on board!
Thank you. This is Simple, Easy and Fun. I went off track from body training in May 2021. Now - getting my mindset back on track, I know my goals will be achievable. Look forward to follow more of your videos. Big love from Australia 🇦🇺 🙌😉
Im training tilli sore but alternate muscle group so im not training sore and i use the angel machine. I did that years ago and lost weight.the difference this time is im not starving myself. Wish me luck!
I like that you are saying "people with obesity" and not "obese", i'ts a disease and it's good to treat it like that and not putting people in a category so thank you :)
Hey, love this. Did you know that face re-composition works exactly the same way? If you do facial exercises (it sounds weird, but so many people do it), you gain muscle in the cheeks but lose fat around the mouth. Or if you do high intensity exercise, you also lose fat around the mouth. But good news. This fat is recoverable.
Please do a video on proper form for Hip Thrusts. Your tips for squats and deadlifts form were the only, genuinely helpful tips I've seen on CZcams. I know you just had a baby but I hope to see you soon!
i did body recomp from jan till the end of march and I saw a lot of progress, I am a new lifter and I have a big percentage of body fat, when april arrived in my religion it was ramadan where we fast for a long period of time with no water or food, then we eat for a small period of time, its a great month mentally but physically I didn't like myself, so when may arrived I went back on the body recomp, I have seen progress and I am currently debating if I should stop it and go on a cut, but I might go on for a little longer because I feel like im not giving it enough time, I hope this goes well for me, also thank you for the video :)
I’m really looking forward to your Macro Mastery course! I always refer back to your original Body recomp video as a refresher so having this short version is awesome! Just got back to the gym after 1 year away, it’s week 7 and it’s been going pretty good but I’d like to really take it up a notch with my nutrition.
$8 a month is so cheap🥺🥺 as a college student i appreciate it sm!! i’ve been wanting to join a program for forever to gain some discipline but they’re hundred of dollars a month!
I think we’re about to get protein over at Buff Chick Supplements 😁🎉 I noticed the large container of protein was vanilla, but he was scooping chocolate out of a container that looks a lot like the teaser container Meg showed on IG the other day. Maybe I’m getting my hopes up 🤔😂
Loved this video, sweet and to the point! I just started taking my training seriously and I've heard that hypertrophy needs at least a month to start, but at least I already can feel my strength going up and I feel more energized & motivated to go to the gym. Your technique videos were so useful! 🙏
I managed to drop 24lbs and gained 24lbs in 26 weeks eating 3000-3500 calories I was a detrainee at the lowest weight I had been in 10 years. I’m now the heaviest and I’m attempting to lose weight currently 15st 13lb wanting to get to 15st 8-10% body fat. Doing Keto and IF jogging, weight lifting and kickboxing ! Come weight !!
I was overweight when I started, I started seeing muscle definition after 4 months. Loads of protein, its hard Im not perfect with it. Good carbs. I started with push/pull for about 3-4 months but then hired a coach and been a split training program for 3-4 months now. I weigh the same, but I look so different, I have shape :)
Been looking online for someone to easily explain. And this was great. Starting body building....but I think I need to start navigating between getting on a set routine and the cutting and bulking guidelines. Lol but thank you.
You spoke of the 4 categories of people who can easily recomp. Where would one fall if they are over weight but been training for years ? I found that even switching my routine up and increasing protein isnt helping me gain muscle. I drop body fat but my body isn't toning up no matter how much i workout.
I developed an eating disorder and have lost/ gained weight since then. I'm on the bigger side now but want to take that as an opportunity to work out. I just wish gyms memberships were cheaper 😭
Hi Meg! First off let me just say that you are such an inspiration!! I had a question for you, I belong to planet fitness (due to cost mostly) and they only have smith machines.. I'm looking forward to signing up for your before the barbell program when it re-opens but I didn't know if you had any thoughts on doing that program/stronger by the day with only access to a smith machine?? thank you!
been strength training for 3 weeks +chloe ting, even on rest days im doing 10k steps a day, i could feel my arms get smaller, idk kinda hard to explain lol but i feel definition in my arms? only thing that pisses me off is my belly so i bought a waist trainer
I honestly can’t even believe how my body has changed over the space of a year of lifting. I never thought I could have the body I wanted but it’s 100% possible for anyone
Omg I love hearing stories like this. And I am so glad that weight training has worked out for you. Good to see more women lifting! Yasssss!
This is really good to hear. I’ve only been lifting for a month or so and I’m noticing little changes.
@@tammystiletto I can’t even tell you how many times I picked up weights for a month or so and then gave up because I couldn’t see instant results. I swear to you if you push through that you will get results. If I had listened to my own advice I would probably be twice as far a long by now, but hey you live and learn 😊 good luck on your journey, don’t quit!!
What is your workout routine and nutrition like?
@@leonardomontalvo1417 currently I’m doing a variation of push/pull/legs. I only got my nutrition in gear (roughly 80% whole foods with some wiggle room at the weekends) in the last six months and I’ve dropped 6kg very slowly during that time. I have struggled with over restricting in the past so slow and steady was the goal
I have been looking for more female fitness influencers to talk abt this and I'm so glad you spoke about it !
Yoooo me too!
Hopefully you're also watching Natacha Oceane!
It's the same concept even if a male said it...
@@pardss9737 they aren’t as good at explaining
@@stampyfloppy2046 there's only one way to explain it.... She does a great job but in the end I don't care 'who' tells me.
I am both obese and a first timer in the gym.I just started my journey in January by just cutting calories. But realized recently that I will need to combine work outs. I expected to hate it but I love it ! And now strength train 5 days a week,and have set a goal to be (strong)haha Thankyou for your videos!
I love to hear it!! Welcome to the dark side! Focusing on strength has always motivated me to keep me going
Same!!! I found out I love strength training!
Same! I’ve got 40lbs of fat to lose and worked on increasing protein while doing deficit and maintenance cycles, now I’m getting a more dedicated lifting routine and doing it more often and I’m starting to really enjoy it and love feeling stronger and seeing some muscle definition popping up!
If you dont mind my asking, how do you find the motivation to workout 5 days a week? Thats my biggest hurdle. By the way, whats your workout routine and nutrition like?
@@leonardomontalvo1417 You can't rely on motivation. You have to treat it like a job. Hear the voice in your head telling you to skip the day, acknowledge it, then go do your workout anyhow. And focus on how good you feel after, and how disappointed in yourself you would be if you gave up - in other words, mentally positively reinforce yourself every day.
as a newbie (really started in october last year) it's insane how the body changes in just one month..
What changes have you noticed?
@@leonardomontalvo1417 Mentally I feel better, because I'm proud of hitting goals (like my first pull up f.e.), phsically I just feel stronger and life is better overall because I have better bodycontrol, also I can see a major difference in my back, shoulder and arm muscles, also I'm starting to see more muscle definition in my legs. I have to add, the one month I'm talking about I did burpee workouts 6 days a week, so a comination of compound movements, hiit and cardio - before that I'd go three times a week since october.
@@violakarl6900 hey there, have you been lifting weights too or just burpees, hiit & cardio combo?
@@jen_81 always a mix of lifting, calisthenics and burpee routines with cardio :)
Did you eat at maintenance calories or slight deficit/surplus? Idk what to do🥲
I’ve put my focus on lifting and eating instead of just losing “weight” and the progress I’ve made in just three months is beautiful! I’m so happy o learned about thos
I lost 10 lbs. But when I started lifting weights, my weight stayed the same. But now I have noticeable muscle tone and im starting to see abs, even though I'm considered overweight. Whats crazy, is im 30 lbs heavier than when I was super skinny, but I don't look much larger outside of muscle and a thicker trunk
How often do you lift weights? Do you add in cardio?
Thats beacuse muscles are heavyso even if youre skinny, if youre muscular youll be heavy too
@@foreverinfinity585 I do calisthenics mostly, and lift 3 times a weak, run in between each day and on Saturday I do yoga. I'm 5'0, 155lbs and eat about 1100 to 1300 calories a day. I have made a stricter routine for myself and I'm starting to see results with cutting finally
Don't worry about being perceived as overweight. Worry about feeling good about yourself and being healthy.
@@1m_inside_your_walls science be crazzzy like that 🙄
This was so helpful! I started my fitness journey about a year ago, I was “skinny fat” but I decided to bulk because I wanted a dumptruck , now I sorta have a mini dumptruck but I also gained a lot of back and belly fat so hopefully body recomp will help me get to where I want to be
Girl this is me right now! I store fat in my belly arms and butt 😣
Just be kind and patient with yourself. We study face re-composition. It takes months, not weeks.
Girl you sold me. I’ve been trying to gain weight/muscle for over a year and while I do consciously try to eat protein at every meal, my workouts consist of random yt videos and I’m all over the place.
I eat 180 grams of protein a day. I have always been very lean. You need to eat around 1.5 grams per pound and the muscle grows like crazy. This is per Dr. Lyons, who studies protein and does not pill push.
@@marielamour3836 how do you manage hit your protein everyday? i struggle with this sm.
@@iva8111 It's really simple. I eat 4-5 ounces of lean meat 6 x a day with 3 fist sized veggies and a fist size slow carb in the first 3 meals. I never understand how people find it challenging to hit protein goals. You have to understand how macros work. I consume between 1500-1800 calories a day. Whey protein can also help you hit your protein goals. I have about 2 protein shakes... one before dinner, and one post dinner. I am a bodybuilder, and I need the protein. While most are told to eat a ton of carbs, I have low carb intake for a BB. It works so much better. High protein, moderate fats, low carb. If I eat 6 meals a day, I would simply eat 4-5 ounces of lean meat at each meal. If I am intermittent fasting, and only eat 3 meals for example, then I will double my protein for each meal, so I consume the same amount of macros and calories. I eat plainly. The problem is most women have an unhealthy snacking issue and/or attach emotions to everything they eat "emotional eaters". I've learned to detach and only think of food as fuel, nothing more.
You can consider paying for a meal plan?
@@marielamour3836 you really don't have to take it that serious you just need to eat more than you did before
Just got a gym membership. You are my lifeline right now.
You have seriously inspired my wife. She was giving me advice on pull-ups last week. I used it too.
I’ve had that same conversation with my husband, thanks to Meg 🤣👏🏼
Marriage is so much better with STRENGTH!!
I just started tracking my calorie and protein intake. And I think I may have an unhealthy relationship with food. Binging then under eating then binging again. I'd love more nutritional/diet/food advice.
This is the video for you: czcams.com/video/sEkdUl9_mcQ/video.html
@port nut im the same way fr, if you wan help me also, thanks
I've had similar struggles and I recommend: removing "enemies" (unhealthy / non nutritious foods, even low cal ones) from your environment, food prepping RELIGIOUSLY (don't wait until you're hungry!) and getting your head right (check how you are feeling when you are eating, physically and mentally, make sure you are enjoying your food and not withholding / using it as a device to self harm).
Don't forget the mind. Be kind to yourself, first and foremost.
Meg is really gonna pop out a minime. Man time really flies by .
IM SO EXCITE!!!
Everything you say makes SO much sense. I’m a beginner, and you pretty much answered all my questions in 5 minutes.
I guess I’m a detrained lifter. 😭 I got married in fall of 2019, I kept lifting but stopped watching what I ate... and put on 20 lbs. And then gyms shut down and I put on another 20 lbs. I’m fully vaccinated and back at the gym now, but I’m so embarrassed. I haven’t made my way back to the weight room.
Sooooo many of us are in the same boat - don’t be embarrassed!! Or, be embarrassed even, but don’t be discouraged! 🖤 Get back in there, you’re going to do great. It sucks super bad at first - I got SO sore after taking months off. But I’m stronger than ever now, because as Meg says, weight pushes weight. Now I’m working on recomping, little by little. We can do it! Hang in there and just go for it! 🖤
Same here. It sucks but it's normal and we'll get back there!
I'm happy to see some support in the comments here. Based on what I've seen with people running my program, and those reaching out to me on social media... there are so so so many more in this boat unfortunately. It's been a rough year+ for a lot of people, and fitness is just one aspect of that. I am thankful that your body kept you healthy to still be here!!!! YOU ARE POWERFUL!
100% I felt embarrassment after gaining weight. I didn't want my gym friends to really know what happened. This is actually why I'm 'megsquats.' The only movement that felt comfortable in my body after gaining the weight was squats.... so I just hung out in the squat rack at the gym. I warmed up, squatted, and went home. This went on for months and months. That was enough to get me back on track and in the habit of going to the gym, and then feeling comfortable enough to try another exercise after squatting, and then another, and then another. It wasn't long until I was back to feeling back home where I belonged.
Giiiirl I got married in summer 2019 and same.... I hope we'll all reach our goals! 🤗
I started Barbell training in 2019 with your SBD Prgram& I've stayed right around the same weight since I've been consistently strength training. I initially lost a few pounds. Then the scale stayed roughly the same, while my body got more muscular. I've lost a lot of fat and my strength and energy levels have greatly improved!
These kind of videos are so helpful. I’ve been going through body recomp as a detrainee and while I know that the scale isn’t a good indicator of progress I’ve been having trouble not getting annoyed at the fact that I’ve stayed the exact same weight for almost 4 months despite eating more consciously, upping my protein and following a program. Hearing someone else remind me that it’s normal or even to be expected is really helpful, even if I already know it subconsciously 😅
I’ve been on your program for 5 weeks now. I’m loving the changes I see in my body and also the strength I am slowly gaining 👏🏾
How are you going now? Still going strong I hope!
I’ve been making my own programs and every week I increase reps/sets since I workout at home and add fun burnouts at the end😊
Saves me money and I can actually do workouts that I enjoy like shoulder press and sumo squat pulses for example which are my favorite
Thank youuuuuuuuuu because I am the same way it’s so much better ✨🏋🏻♀️
Just wanted to say that you come across with such a gentle, genuine authority on lifting that your vids almost make me want to cry. I don't even know what that's about, but thank you for being so open and helpful while I'm getting started with weights, I really appreciate it
I watched this video my first week back at the gym in January, and I’m almost at 2 months in the gym 5/6xs a week eating in a deficit and on a strength program. it’s WILD - so WILD how much I’ve seen my body change in just two months. I wish we could post pics in here haha. Thank you for helping us out with your knowledge and taking the fear out of things for us! ♥️
I’m started this yesterday and hope it goes well. I’m skinny fat and also haven’t been in the gym ever really so we will see how it goes! I’m nervous I won’t see any results but I will be consistent and see !!!
This is why I watch your videos, you’re very knowledgeable! You described my exact work out regiment. 😀
I’m 4 months pregnant, so cut down on the progressive overload and the calorie counting.
So true detrained and overweight person here lol. So excited love seeing myself at the gym. And pushes me after closely deciding not to go. 💪🏼
You can do it. We got to encourage each other and build positivity :]
Never been happy to be apart of the obese category UNTIL now! This definitely motivates me to reshape my body composition from fat to muscle 🤩
This video is so helpful, thank you!! I’ve been so focused on the number on the scale, and disappointed when I see it’s gone up or stayed the same, despite all my hard work in the gym and nutrition. It’s so reassuring to hear that when you go through losing body fat and gaining muscle, the number may be higher or stay the same.
I’m so happy to hear that the number on the scales isn’t the way you’re focusing on! Good job!!
What are you training for if you don’t mind me asking?
This video found its' way to me and I absolutely LOVE IT....I turned 50 Feb 2022, been dealing with & taking care of thyroid issues since 2021. March 2022 I found out I was Pre-diabetic and the Dr. didn't have to say 1 more word...I immediately started WW and going to the gym 5 days a week. While I have accomplished 16 lbs down and 2 inches from my waist and hips... Now I'm here...doing exactly what you mentioned in this video...BROWSING FOR WORKOUTS!! I have been looking into a personal trainer for guidance and this video confirmed that I need a program, because while 16 lbs down, 2 inches down and clothes fitting better is great... I want to improve on what I started. I want to be that 50+, "can't tell her $h!t" type of woman, high energy, looking good and especially feeling good and as the years approach retirement, I want to truly enjoy it...active, living, traveling. So thank you again!!!
Thank you so much in saying that sliming urself does not mean change in scale. I was so worried about my weight progress eventhough my energy levels , decrease in fat percent was improving
I'm detrained, not only have my muscles atrophied from quarantine but I've also gained about 10 lbs of fat. My inzer belt now fits one hole bigger... maybe 2 because it's really tight lol
Great Video!! Just what I needed to hear. Been stuck on the same weight for like 3-4 months now, and it's been discouraging. But I've been doing Dexa Body scans and my body measurements have changed drastically. But with that said, I just needed to hear it. Makes me feel much better 😅
Not me being so excited about falling in 3 out of the 4 body type categories lol. This helps boost my motivation to continue working!
Also the scale going up comment at the end is so relieving for me. I had such a problem with body dysmorphia after two months of training due to the scale. This is a great comment :)
OH MY!! I have been looking for this! I refuse to wait until I lose my weight to tone up. Thank you!
Amazing vid Meg! I believe in recomp over bulking and cutting. I've tried to bulk (without proper information and monitoring) started gym lean (2019) and ended up fatter with no muscle to show. I started back my fitness journey at the start of this year and has been steadily changing my body at home. I'm excited to see where I end up at year's end.
Nice work! Learning from mistakes is learning to make progress.I wish you all the best and I’m sure you’re going to go great!
@@sean.momentum Thank you for your encourging words. Appreciated.
@@luanne80 the goal is to create a welcoming and encouraging community on CZcams and fitness. Thank you for replying back :)
I have worked out on and off for several years but never followed a 'programme' as such. Started a programme last week and feeling much better but the scale is increasing. It's worrying but just gonna trust the process!
This was awesome! Thanks for putting this together. I'm going to check out the full video and the macro mastery. I have been doing powerlifting for about 14 months now and compete in the 100% RAW Powerlifting Federation here in PA. I have an awesome coach who's in his 70's and owns Joe's Gym here in Erie, PA. I'm 48 years of age and struggle to lose weight. I'm 6ft 1" tall and last summer I was 235lbs. At my first meet last month, I weighed in at 258lbs. I was eating Paleo, but for some reason the weight I gained over the winter (I live in the snow belt capital of the US, Erie, PA) because I turn into a hermit, isn't coming off no matter what I try. I have another meet coming up on 19 June, the American Challenge in Clearfield, PA and I'd like to make the 242lb weight class. I'd love to be able to get down to 225lbs eventually. I'm just at a loss for how to set up meals to eat. Thanks for your videos, they are truly inspiring and I now have all three of my kids (16 year old daughter, 20 yr old daughter and 25 yr old son also being trained at the gym *youngest competed for the first time and took 1st place in her age group and in the open for her weight class).
Great information! I agree with you 100%. I've been weight lifting on and off for 40 years. I'm a repeat "detrainee" offender, but I've finally just learned my lesson. Many times in the past, I have neglected exercise for a few years: my muscles atrophy and I get out of shape. But then all of a sudden, I'll flip the switch back on and get fit and muscular again. This last time, it was 4-1/2 years of no exercise. I was out of shape and felt like an old man. It really helps me that I know my way around the gym but it seems recovery times DO increase with age. This last time was the longest stretch I had been without exercise. It was challenging to start lifting again this time around. It took me 6 arduous weeks to get back in good physical form. The effort was totally worth it. I feel much healthier. I will continue exercising from here on forward; no more getting out of shape. At my age, mid fifties, It has now become very obvious to me that weight lifting truly is a "fountain of youth". I have experienced what feels like age reversal; everything works better. After 8 weeks of weight lifting, I'm now focused on maintaining my upper body fitness and trying to increase my leg strength and gains on my squats. In another month or so, I will have reached my fitness goals. This time around, I will continue to stay fit in order to maintain good health and wellness. I myself don't use my weight as
an indicator of fitness. I do however weigh myself at least once per training session. I usually weigh about 200 lbs out of shape. From experience, I notice that I initially gain weight as I start to lift weights again, maybe 1-3 lbs of muscle gain. Then as I progress, I drop weight about 6-8 lbs due to fat loss. Later as I continue, I'll gain all the weight back, and more, as muscle. When I get back into great shape, I end up weighing more than when I'm out of shape. Lastly, It's been interesting for me to notice many more women in the gym doing barbell squats now in 2022 than hardly any doing them when I was last working out 4-1/2 years ago in 2017. Things have definitely changed. Thanks for all the useful information and tips.
Thank you for the info!!! I have been consuming more protein and good carbs to help with my Strength training and I feel defeated when the scale doesn’t change! body fat testing definitely helps.
Great video! New to body recomposition after losing 60 pounds. Excited for this journey :)
I was 400 then got down to 290 but depression got stronger. Then BOOM, I'm around 360 looking like Godzilla on a Tuesday. Plus, I've lost all that weight the wrong way. I used to jog all day and didn't pay attention to protien. Now I'm focusing on fat loss by weight training, cycling, walking, hitt jump rope and a high protien diet .
Thank you for addressing the scale - that stupid number really messes with my head and I feel like I need to change up my Macros when photos and measurements and how clothes feel tell me I'm on the right track and lifting stronger and heavier = progress!
Hello Meg! Could you make a video talking about mobility, those exercises, and how it has to do with warm-ups/recovery? I feel like I've been seeing a lot more fitness pages creating mobility workouts and I'd love to hear your take on it.
I have squat, bench, and deadlift warm ups on the channel already! Just search what you're looking for plus megsquats and you'll find them :-)
awesome info! i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life. its always about the right diet for u
I’m here for the tea 🥰
I enjoy adding protein in my coffee post work out 😃 then for breakfast I have a protein yogurt/oats. I get about 55g of protein right there. I’ve been focusing on compound exercises. I work out 5 days a week. Mon & Tues weight train, Wed Cardio/Core, Thur & Fri weight training. I’m also going to incorporate light walking in the PM maybe 20 min or so. 1700 calories per day, 140g of protein. No longer weighing myself. Been doing this so far 2 wks, will increase my weight slightly next week. I work out at home but I have dumbbells and plate weights and bench press. Later when I progress, I will join the gym. I’m actually starting up my youtube channel again ❤
Great information..I’m in the very beginning stage.. I’m in my 2 months of strength training really had no idea what I’m doing but down 27 pounds but want to do it the right way.. This video really help me.. Thanks again.:)
Gyms finally open again here in Wales. Had to lower the weights quite a bit today which sucks but can defo put myself in the de-trained category so time for some body recomp 💪
As I started following diet and training plan from Agoge Diet, I took my confidence to the next level. Girls finally started noticing me.
Love the 5 min Friday’s, I learn so much because my attention span is short so when it’s short and informative it just makes more sense to me!! Thank you!! ❤️love your content & ur absolutely beautiful
Once you see results, it becomes an addiction.
Finally, a fitness chick with knowledge! I’m tired of seeing fit chicks all over CZcams who just wanna look cute for pictures. I’m trying to grow and I’ve been looking for someone on CZcams who will inspire me! This is the first video I have seen and I look forward to catching up on some content! I would consider myself a detrainer and have spent the last 2 months trying to get back on routine; even got my husband on board!
Have you checked out FitAndNerdy? She’s amazing too!
Meg has the best app! go try it. YOU won't regret it.
i was so excited to see this because i have just started my body recomp journey and needed some good advice!!
Thank you. This is Simple, Easy and Fun.
I went off track from body training in May 2021.
Now - getting my mindset back on track, I know my goals will be achievable.
Look forward to follow more of your videos. Big love from Australia 🇦🇺 🙌😉
THIS IS THE 1ST VIDEO THAT ACTUALLY MAKES SENSE!!! Thank you so freakin much!
I’m currently working thru Before the Barbell 🎉 new lifter here and am already seeing some physical changes 💪🏻
Im training tilli sore but alternate muscle group so im not training sore and i use the angel machine. I did that years ago and lost weight.the difference this time is im not starving myself. Wish me luck!
I like that you are saying "people with obesity" and not "obese", i'ts a disease and it's good to treat it like that and not putting people in a category so thank you :)
Woohoo- just what I needed to hear to stick to the process. Ty! 😎
I watch meg videos twice once for the content and another one to just look at her face and admire ♥️
Hey, love this. Did you know that face re-composition works exactly the same way? If you do facial exercises (it sounds weird, but so many people do it), you gain muscle in the cheeks but lose fat around the mouth. Or if you do high intensity exercise, you also lose fat around the mouth. But good news. This fat is recoverable.
Please do a video on proper form for Hip Thrusts. Your tips for squats and deadlifts form were the only, genuinely helpful tips I've seen on CZcams. I know you just had a baby but I hope to see you soon!
Thanks for all your info.
Thank you for being here!
i did body recomp from jan till the end of march and I saw a lot of progress, I am a new lifter and I have a big percentage of body fat, when april arrived in my religion it was ramadan where we fast for a long period of time with no water or food, then we eat for a small period of time, its a great month mentally but physically I didn't like myself, so when may arrived I went back on the body recomp, I have seen progress and I am currently debating if I should stop it and go on a cut, but I might go on for a little longer because I feel like im not giving it enough time, I hope this goes well for me, also thank you for the video :)
Living for these quick explanations ❤😂
I’m really looking forward to your Macro Mastery course! I always refer back to your original Body recomp video as a refresher so having this short version is awesome! Just got back to the gym after 1 year away, it’s week 7 and it’s been going pretty good but I’d like to really take it up a notch with my nutrition.
i’m both new to the gym and underweight, trying to gain muscle and lower fat percentage since it’s pretty much all i got
$8 a month is so cheap🥺🥺 as a college student i appreciate it sm!! i’ve been wanting to join a program for forever to gain some discipline but they’re hundred of dollars a month!
Thank you so much for this. Perfect explanation for a beginner looking into getting more serious with strength training.
I think we’re about to get protein over at Buff Chick Supplements 😁🎉 I noticed the large container of protein was vanilla, but he was scooping chocolate out of a container that looks a lot like the teaser container Meg showed on IG the other day. Maybe I’m getting my hopes up 🤔😂
Loved this video, sweet and to the point! I just started taking my training seriously and I've heard that hypertrophy needs at least a month to start, but at least I already can feel my strength going up and I feel more energized & motivated to go to the gym. Your technique videos were so useful! 🙏
My new fav channel this is who I’ve been missing!
Great advice. You’re so easy to listen to and clearly comprehend . Thanks!
I’m Definitely number 3. Been back for 3 weeks now.
I managed to drop 24lbs and gained 24lbs in 26 weeks eating 3000-3500 calories I was a detrainee at the lowest weight I had been in 10 years. I’m now the heaviest and I’m attempting to lose weight currently 15st 13lb wanting to get to 15st 8-10% body fat. Doing Keto and IF jogging, weight lifting and kickboxing ! Come weight !!
I just found this video and just wanted to say this is a really good guide for someone who isn’t a gym rat just yet
I’ve been on your program for 5weeks and I’m obsessed
Keep it up!!
Love this! Yay
From a cardio bunny for years I started lifting and see little changes.
Yay for 5 minute Friday!!
She's back! And trying to record a few of these before baby gets here so I have something for you all!
I always love your advice. More videos on body recomp please!
I’m starting today and this helped so much!! Thank you ❤️
I was overweight when I started, I started seeing muscle definition after 4 months. Loads of protein, its hard Im not perfect with it. Good carbs. I started with push/pull for about 3-4 months but then hired a coach and been a split training program for 3-4 months now. I weigh the same, but I look so different, I have shape :)
I lost 30kg in a month. Don't know if it was healthy, but I did it. Went from 129kg to 97kg.
Maybe you lost someone's luggage
How?
This a what I am hoping to accomplish
Just what I needed! Long winter.....
Been looking online for someone to easily explain. And this was great. Starting body building....but I think I need to start navigating between getting on a set routine and the cutting and bulking guidelines. Lol but thank you.
Im a combo of #2&3 so hopefully I can get on track. Its been about 2 weeks so we will see!
I want a recipe book all this looks good
You spoke of the 4 categories of people who can easily recomp. Where would one fall if they are over weight but been training for years ? I found that even switching my routine up and increasing protein isnt helping me gain muscle. I drop body fat but my body isn't toning up no matter how much i workout.
Cool closing music. I keep replaying it.
This is extremely informative. Thank you!!
Great content.
6:48
Happy I found your channel.
Thank you so much…☺️this information lets me know I have a great trainer.
thank you so much for this video. I started my journey in 2020 but have not seen a huge transformation. Come to find out that in insliun resistant.
Thank you 💗
I developed an eating disorder and have lost/ gained weight since then. I'm on the bigger side now but want to take that as an opportunity to work out. I just wish gyms memberships were cheaper 😭
improve your digestive system thats the key. and home workout is enough just couple of dumbbells and resistance band
You da best 🙌🏼
Hi Meg! First off let me just say that you are such an inspiration!! I had a question for you, I belong to planet fitness (due to cost mostly) and they only have smith machines.. I'm looking forward to signing up for your before the barbell program when it re-opens but I didn't know if you had any thoughts on doing that program/stronger by the day with only access to a smith machine?? thank you!
Excited for the return of Five Minute Fridays!
This video is so informative omg, you explained everything so well! Loved it
Thanks
been strength training for 3 weeks +chloe ting, even on rest days im doing 10k steps a day, i could feel my arms get smaller, idk kinda hard to explain lol but i feel definition in my arms? only thing that pisses me off is my belly so i bought a waist trainer