Table of Contents:
How to Workout & Lose Weight According to Your Body Shape
Video taken from the channel: Joanna Soh Official
25-Minute Tone It Up Total-Body Boot Camp
Video taken from the channel: POPSUGAR Fitness
Cardio Vs Weights | How To Burn Fat And Tone Up!
Video taken from the channel: MRLONDON
FULL BODY Tone & Sculpt || COMPLETE WORKOUT
Video taken from the channel: Lily Bowman
Skinny Fat How To Lose Fat & Gain Muscle | Dr Mona Vand
Video taken from the channel: Mona Vand, Pharm. D
WILL WEIGHTS MAKE YOU BULKY? || GET LEAN NOT BULKY
Video taken from the channel: Natacha Océane
How to Exercise & Diet Correctly for Your Body Type | Joanna Soh
Video taken from the channel: Joanna Soh Official
The key to success is to be constantly tracking your body composition and understanding where your measurements are at. Without tracking and measuring your body composition, you won’t be able to fine-tune or optimize your fitness, leading you to spend more time in the gym and on calorie restricted diets than is necessary.Start in a modified push-up position, with your hands slightly wider than your shoulders and your knees down.
Maintain a straight back, and keep your abs tight. Your elbows must be 90-degrees bent, and then push your body back up. Do 20 to 25 repetitions for three sets.Practice a workout that focuses on lift off leg lunges (make sure to lift light weights to balance out your toning), pushups and leg raise (which is done using a medicine ball), and dip and knee raises.
Make sure that you exercise at least three times a week, in order to burn excess fat. Straight (Also Known as the Ruler Shape).Give your body a new challenge every month or so.
Regularly change up your workout plan, and you will challenge your body in a way that it isn’t used to. Your body will have to work harder to adjust to the new exercises which means you’ll be burning more.-Take the plank position, but make sure you are standing on your elbows. You can start from 10 seconds and gradually increase it all the way up to 30 seconds. -Take the elbow plank position agai.If you have skinny legs and a bulkier upper body, make the majority of your strength-training sessions focus on lower body exercises such as squats, leg curls and leg presses using heavy weights to build muscle.
Certain body shape changes can’t happen with exercise or diet. Large breasts, long limbs and a dainty rib cage are genetic endowments.Adding some muscle mass, changing the size of a muscle, is really the only way to change the shape or “build” of your body.
If you finally want the arms, shoulders, legs or butt you’ve been after, you need to lift some weights. This goes for the guys, too.In your next workout, lift that heavier weight with your other hand. The uneven load will force your muscles to work harder to balance the weight, shocking your body into new growth.While you can’t change your genes, you can make the most of what you were born with by training for your shape.
Miami-based fitness expert Jessica Smith created four body-type specific workouts for women to help you work with, not against, your body for faster results.First, cut down the artificial sugar and consume natural sugar present in fruits and nuts. You must limit the amount of salt in your diet to reduce the chances of body swelling and increasing the belly fat.
You must avoid eating processed and foods that contain refined sugar. Instead, start your day with vegetable juice combined with lemon juice.When putting together the right workout plan for your body, there are several things to consider — most important, what body type you have naturally. Bone structure helps determine what your body can support, and this is determined by genetics.
There are three principal categories that most people fall into: Endomorph Body Type.Intensity tactics such as these work best when coupled with stellar form and impeccable technique. Choose just one per workout. Intensity Techniques. Drop Sets: After completing your reps in a heavy set, quickly strip an equal amount of weight from each side of the bar or select lighter dumbbells.
Continue repping until you fail, then strip off more weight to complete even more reps.A) Eat clean 85-95% of the time, and keep your body fat at 10% or lower. B) Avoid boozing like Belushi in Animal House.
C) Train your body hard two or—preferably—three days a week, and throw in a 10to 15-minute body-part finisher after each session. To get your.Our body shape calculator uses the measurements of your hips, waist and bust to determine your body shape. To use the calculator and figure out your body shape, just choose whether you would like to enter your measurements in metric or imperial, type in your hip.Here is a curvy body workout that will help your sculpt the ultimate hourglass figure.
Even if your slim you can have nice curves from your waist down to your hips. But that can only be achieved through dedication, proper diet targeted exercises. This a powerful curvy body workout routine that can do help you achieve it.
List of related literature:
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| from Women and Sport: Interdisciplinary Perspectives | |
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| from Kabbalah, Magic, and the Great Work of Self-transformation: A Complete Course | |
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| from Escape Your Shape: How to Work Out Smarter, Not Harder | |
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| from The 80/20 Diet | |
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| from Athletic Body in Balance | |
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| from Science of Flexibility | |
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| from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever | |
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| from From XL to XS: A fitness guru’s guide to changing your body | |
| |
| from Body Fascism: Salvation in the Technology of Physical Fitness | |
| |
| from Bodybuilding: The Complete Contest Preparation Handbook |
382 comments
I’m a mesomorphe and this makes so much sense! I was just weight training and gaining fat and idk why. Girl you just changed my life!
love the videos, i am a yo yo dieter and same in gym, need to be more consistent, my other weakness bread, pasta etc,, any adivice Mr London:) enjoy the rest of your day
Thanks Karena, Katrina & Anna for helping me mentally shift after a busy work week. You are so relatable!
Growing up fat, an endomorph, I always believed that FATS are a no no on my diet. Eating cream, cheese, oils, etc. always made me feel guilty even if they were only a spoon’s amount.:( I was surprised when Joanna recommended 35% fat dense foods and go less on carbs. Like yo wtf im Asian. How do I turn down rice when it’s on the table? My parents would frown LOL
Endomorph here. I am strong and have muscular thighs but a soft round middle with large arms
Very informative! ��
How can i contact with you? Need consultation ��
Wow, fantastic. When instructed to think about my intention, crunching the weight to my feet in the air, my intention was to make my spine more flexible (in flexion) and wow, it worked. Such gorgeous girls with hearts of gold. Thank you K&K!
Okay so tell me one thing I’m teen (17) endomorph, so my ques is, after achieving my goal can I eat the normal diet with control I mean it is clear that being an endomorph it’s hard to loose weight but after achieving success can we eat our favourite foods or not.
Try n understand my point it’s hard to stick on a protein rich diet for life long so plz guide me. Not favourite food but not protein rich…..plzzzzzz answer meeee
Ectomorph here! I love this. Please make a seaparate set of workout for each body type. ��������
This is late but what if you are an endomorph but you are veggie how can you get more protein? Pls tips cause google is useless right now
Plant based and wholefood is very good for endomorph. Eat all the vegetables!
Your beginner program link isn’t working, at least not for me. ����������
I love this trainer. “Certain body hang ups are no excuse to not keeping your body composition healthy.” He is super down to earth and realistic. He also didn’t support those pseudoscience statements like when to eat what, etc.
Hey guys i just found this few months my mom lost weight in 1 month from 100 to 70 ts,
who ever found i helpful live a comment below for details
Karena, your attitude SUCKS! Who do you think you are? I’,m sure you think you are better than any other instructor…poor girl. Love U both, Anna & Katrina!
I’m an Ectomorph, but being a 19 year old Male I would prefer to have a bit more muscle:/
I have very small wrists and hands. All my weight is carried in my breasts and stomach. My thighs and butt are small. Any ideas??
I have long slim legs but wide hips and round upper body. I just dont get it why I cant store fat on my legs and bum. It all want to go to my stomach, face and arms
Jesus Christ women please tell me you have a bad attitude or something no one can be that perfect.
I was slim during my twenties till i had my child, and I’ve been getting bigger
I’ve recently lost all my motivation to work out but you girls gave it back to me! <3
Uh I have broad shoulders and broad hips and normal a straight waist.
Good afternoon
I want to tone up and loose my belly but it’s been hard. What do u suggest
I think I’m a mesomorph. I’m definitely not as fit/trim as the examples, but I don’t fit the other two at all. What really makes me think “meso” is what she said about gaining weight from ignoring endurance workouts. I’m really bad about endurance training and I have a few pounds I can’t shake no matter what I do.
Regardless, thanks for a very informative video, Joanna!
I’m pretty skinny but I have belly fat. How should I diet and exercise ����
I find this approach useful. I believe it could be improved by differentiating between the three groups a little more. I was a little confused because the bodies shown look similar. Perhaps different color hair, bathing suits etc… would help. I would like to see a follow up video with more specifics for each body group. For example, as a mesomorph she recommends that I eat more carbs on Hiit days, but by how much? What is “a portion” is this per meal? Sample meals? I had no problem losing weight every Spring, then I was injured, I had a tendon repair operation. I was on crutches then rehab. I found I gained a lot of weight. I relied on strength training and some cardio during this period. After two years I am pretty much able to do anything. Though my body fat increased (About 23% now) my muscle weight also went up. I am not sure whether from gaining weight, or weight lifting probably both. I have found my weight pretty much the same as I have tried to keep around 1,400 calories per day. I have been following HAS fit went from weights to a combo weight lifting and Hiit called Warrior 90 2.0. I have seen my measurements reduced both waist and hips by about 1.5-2 inches. I am still looking for guidance on how to proceed. I still would like to reduce in some areas: )
How can you know your body type when your body has a thickkkkk blanket of fat over it?
they say inverted triangle has thin legs. i have broad shoulders, smaller hips,ut my legs are fat as a pig
Soo I used to be kinda like ok with my body like I didn’t care but then I suddenly got insecure and started working out and gave up cuz I’m lazy and the working + manefesting made me confident and I used to hate my big things but now I really liked them and the only thing I don’t like is my stomach but my thighs are what give my my big but and make me thick��so I love them and I love my curves
I’m having a really hard time. I’ve been skinny fat before and now I’ve been weight training for 6 months and I absolutely love the strength I have gained. I love how I can walk up the stairs sooo extremely quickly and easily now. But I have gained a lot of muscle in my legs. My core has become so much stronger as well and my waist has become really tight. Though I do still have body fat to lose and so my legs look bigger because of the fat as well and I know the fat is going to decrease, I am having a hard time because apparently having strong legs or just a little bit of muscle in your legs is not a standard of beauty. When you look at mannequins or models they always have very thin legs. Jeans are not even tailored to fit a tight stomach with muscular legs. It is so frustrating to me also because I really don’t like the way my legs look when I’m wearing a dress or jeans. I do want to stay this strong but I also don’t like having thick thigs and that is so hard to me right now. Why does the beauty ideal have to be weak stick legs?:( like what I’m trying to say: according to the beauty standard any kind of strong muscle in women’s leg look bulky really quickly
Really like this. Nice mix of cardio and strength and ladies with beautiful curves.
The only way I have lost over 200 pounds is going low carb low fat i tried everything if i do start up carbs 4 pounds in 2 days so no carbs is not true i out do the young girls in my class leaner than me carbs are the devil. And ive never looked better with 20 year old kids.
Based on this video, looks like my body type is ectomorph but it looks like “not so skinny” endomorph? I confused….
Endo meso i guess…i was thin before my teenage.. then started gaining weight…started working out
im also an 8 frame (lucky) when i do intermitten fasting along with workouts and eat healthy my weight really reduces. basically im mesomorph so when get lazy i gain weight easily but when get back on track i lose weight easily
I do a lot of cardio and I m kinda toned but I end up putting love handles…its really difficult for me to get ride of my love handles ��
I think I was an Ectomorph when i was younger but Im currently a Mesomorph. I don’t wanna have my thighs touching tho.
I have stubborn belly fat an I want to tone my butt how can I do that an what should I be eating?
I am a mesomorph then?! Cause I started doing sports and the 3 first days I was already seeing changes and yes I gain and loose fat really fast
And a endo-meso
It sucks if ur an endomorph and ur an Asian that eat 3 bowls of rice every meal
so amazing. thanks joanna. i am so glad that i have seen this vidio because it’s really helping me.
love you so much joanna ��
I have been working really hard on my workouts and nutrition my mum and dad now understand my life choices when I first watched this I found out I was an A frame my upper body was so thin about 26-30 cm and my legs alot bigger abot 38-40cm but I have worked on it and am now a 32cm upper and 38cm lower and 26cm waist true hour glass now and I get called sexy and muscle girl alot only 15 years old
Thank you for another amazing video <3 I like how you film in different locations, makes it so much fun to watch! Could you do a video on calisthenics exercises for beginners? xxx
I think that I am maybe an A Frame or an 8 frame. I wanted to ask you if one video from a youtuber named Taylor R is good for me. She made a full workout, where she skips 5 min. Each rep and between she is putting strengthening training to target the butt, abs and arms. The full workout goes ca. 40 min. What do you think?
Your videos are amazing! They’re super informative and you inspire me to weight train even more!
What about celebs like Cameron Diaz? Or Madonna? They’re thin yet have bulky arms? No one ever addresses this
Baby you have such a beautiful face, your eyes im deeply in love.
who else saw that guy in the background when she was jumping and doing push ups???
A true Persian beauty! I love your model style arms! You don’t need to bulk! Just focus on getting stronger! I agree that its 99% about genetics!
if i weight lift for a year, then the year after stop weightlifting ( because study abroad ), will I get chubby again? will that turn to fat? or will I be fine aslong as i continue eating 1300 calories?
Im endomorph ma’am what do you think the best exercise for me i really want to reduce weight specially lower down of my body im struggling loosing wait since whenever i do exercise i got very tired easily and feel dizzy..hope you can give me some tips maam..
Im 5 minutes into this video and she hasent shown any exercises or toneing technices to not bulk up
What are your thoughts on crossfit, have you tried it? Great video ��
Where have you been all my life!? This is very informative! Thank you so much for sharing ��
Well, I REALLY LOVE YOU NATACHA! I really do!!! But I have to say your arms appear to me bulky:( I’m afraid of gaining too much on my arms too like you.
BUT HEY! Still better than having flabby arms right!
But the truth is.. if you look at pilates instructors and ballerinas they are more lithe looking and lean.. but with those who lift weights especially on Instagram their legs look more muscular and bigger compared to how ballet dancers train and look. I keep reading and getting told that lifting weights wont make you bulky but I’ve seen it for myself and other women.. that’s simply not accurate and its misinformation. The proof is out there just look at yoga/pilates/ballet dancers body
Hi I am fat but I have bulky legs as my fat near the calves doesn’t move
My highschool wrestling coach says to do lighter weights with higher reps and it will burn fat and tone your muscles
Your hair is so long and beautiful in this video! I like your shorter blonde hair you have now, but this style is gorgeous (when you’re in the grocery store)
The thing that isnt often talked about with muscles is how many people are using drugs to gain. i do want to get muscles and lose fat and learning that it will take years was pretty demotivating for a while. when hollywood is telling us that you can go from potato to thor in 3 months its easy to think that we will change quickly but the truth is that they ARE working hard but 100% theyre juicing
I love your overall message so much!! It’s so unfortunate this idea of getting bulky is still so prevalent so thanks for putting this info out there!
you had a muffin top coz you never worked out, also there is no one strict body type its a mix,thirdly can all the women calm down and not objectify someone. Hypocrisy at its best
Good points. You look really strong! Doing the weights you do WILL give that strong look. If someone is going for more a ballerina look then cycling up hills and around town is more helpful.
Hi girl!
So you repeat quite frequently that enhancing your muscle mass and decreasing your fat mass causes a greater metabolism. Well. It actually isn’t very much at all.
1 kg of fat tissue uses 4,5 kcal/day and 1 kg of muscle mass uses 13 kcal/day. So let’s say you build 5 kg (!!) muscle mass then this enhances your resting metabolism with 65 kcal/day. Which is not a whole lot..
With that said there are tons of other reasons why you should favor muscle mass over fat mass ��
Hey Natacha! I would like to say that I got bulky from lifting weights…it took me a long time of cardio, dropping the weights, and being in a caloric deficit to get rid of the excess muscle. My arms and my quads got huge!!! But I usually did 3×12 so maybe that’s why. I lifted for years and I rock climbed, so maybe that’s another factor-my shoulders were very big as well. Because I got huge! I’ve lost like 15 pounds of pure muscle and I look so much better lol.
Hi Natacha, please, what is the name of the exercise at 4.06? It is EXACTLY what I need to learn to do! thank you so much for your inspirational and helpful content as always!
Here’s the thing, as a girl no matter how much you workout of lift or anything as a woman you aren’t going to get bulky. Which sucks because women who want to get the bulk it’s very hard for them, so you aren’t going to ever get bulky muscles from lifting weights
OMG ok pause a quick min…. The instructor with the high ponytail REALLY bugs me because she is like barely doing any of the workouts she’s leading!!!!! Like wtf. Like come on girl, you’re too good for that or what?
definitely a endo meso, im actually very muscular and strong but i accumulated some fat lately.. because i don’t exercise
Thankss for this video ❤️ finnally a fitness youtuber who knows what she’s talking about and is based on science. I liked how you explained the different types of training like hypertrophy and strenght beacause people tend to think they are the same.������������
This is so important. I never weight myself but today they weighted me at my gym and after a month and a week of 2 hour training sessions 5 days a week, I weighted the exact same 72,5kg as when I started. It was disheartening but I also feel my clothes getting loose and I’m dressing one size smaller 38. I feel really good overall but for a moment I was terrified that all these changes I’m going through inside didn’t show on the outside.
I do a lot of strength training, doing 3-4 reps per set. I’m not gaining much size at all and I’m losing fat
Gosh I absolutely love your videos Natacha thoroughly informative and always so body and health positive��❤ Keep on keeping on girl ��
Hey awesome workout! I would suggest working on your form when u squat, I notice u arch your back and also have a bit of a butt wink in some exercises. (Not trying to sound negative! I just worry about people getting back pain!)
I’m actively trying to be a bodybuilder and still dont look like a bodybuilder hahaha. Shiz takes time!:)
Loved this work out! Definitely have to work on the last ab exercise more, but this was awesome!
I’m building all these great muscles but there’s still a stubborn couple inches of fat on top of them that is incredibly frustrating…so I feel like the more my muscles grow the more the fat sticks out (lower abdominals, quads, triceps). Please help. I’ve been training consistently for two years.
Lovely workout ladies! Was actually do-able!! Loved the easy conversation and setting your intention part:) popsugar will always be my fav channel x
You’re passion for life and fitness is so inspiring and beautiful! Love how strong you are from the inside out. So So so happy to be watching you’re videos because you’re such an amazing influence and put out such quality content! ������
I don’t like workouts that repeat moves. So when she said they were going to start again from the top I had to bail. Wouldn’t it be a better workout if there was a greater variety of moves instead of a ton of reps of the same moves? Boring. This isn’t a knock on the instructors, just my personal preference.
u mentioned “eat in moderation” what if someone has had a history of eating disorder wherein they eat less. like an anorexia or something. like I dot understand moderation. I feel I eat fine(waaaaaayyy better than before); I have increased 5 kgs now. But now since I am doing weight training seriously I feel I should eat more, but I already eat every 2-3 hours. so don’t knw. my average calorie intake as on date is somewhere around 1000 -1200 (during workout days coz it makes me feel hungrier) which I am tracking. initially it was around 800ish I think. but I cant get myself to eat more. so am I good or need to FORCE myself to eat more.???
Hey Natacha, love your videos and YOU!:) I am a bit confused though,,, I walk 2-3 hours 5xweek, and workout 4 times a week: and I do full body weight training mixed with 8-15 min HIIT sessions, Do you think this will make me lean instead of looking big:)))
Your athleticism is insane. I consider myself fit but you were doing chinups with a dumb bell and literally hovering over the ground in a pushup. ��
Girl!! You make me feel lazy…Im gonna redo my workout split��
Is funny how he said…
I would like her to gain 20pounds…! Did he said that according to his own preferences or a optimal body for Dr. Mona!??
Poor information… there’s so many things to take into consideration…” your body can’t tell time” this may be accurate for males… if you are a women there’s so much more to consider
this workout kicked my booty and I am literally shakey writting this even..time for smoothie protein heaven thankx pop sugar team your my fav go to for killer workouts!!!!
Absolutely loved this video! Thank you so much, love. Always a big question on everyone’s mind and still I am afraid of the weights section!
Loveeee your videos so so so much <3 I've started going to the gym 6 days a week and changed my diet COMPLETELY. I love watching your videos because their very motivating <3
I have fats on my back, sides, arms and (big)belly.. I have pcos.. I eat less since childhood. But since i have pcos, i got those fats. I Don’t loose weight that much no matter how much i exercise. My height is 4’11”.. But weight is 56. Too much no? I look very bad though i Don’t eat much. But my frnds eat 3× more than me have better figure. What to do?
This is by far the best workout for me! I’ve done a lot of popsugar workouts and I loved them. But this one though, definitely hit a spot for me. I like how raw it is. A little mistake/mess up here and there and I love it! It’s so natural! Aaaaaannnnd the humor!!!! I LOVE IT!!! Thank you popsugar for coming up with amazing workouts!
Highly informative, tanx guys,, I’ll try my best, since I m a hard gainer.
her looks reminds me so much of melissa benoist’s supergirl m8
I starved myself to lose weight and then I tried gaining healthy weight, with weights and cardio but I just stayed skinny… ���� But now I’m fat I use to be a 102 pounds now I’m a 115 ��������
I’m the V frame (inverted triangle) and I really hate it when they present it with big boobs mine are small and wide shoulders the V frame is basically broad shoulders and small hips not necessarily big chest
Natacha you’re so amazing <3 Appreciate your advice thus far! Could you do a video on targeting stubborn lower belly fat? Much appreciated.:)
I was skinny fat my whole life until I hit my 30s & now I’m just getting fat. That’s why I’m here watching your videos lmao.
Your so Creative with your workouts�� how are you doing this? I’m stucked at all my ‘normale’ moves and get really bored:( when i see your workout, it looks like soooo much fun��❤️
Followed you for such a long time, and your spirit and awesome energy keeps me going to with my training! I’m so happy for all your success, and can’t wait to see what more is to come for you. Everything is so well deserved, because you give us so much in return! <3 So much love for you.
How do you find a balance between cardio and weight training, I weight train four days a week and do cardio most days aswel because I enjoy it, will this hinder my strength and progress? Thanks for all the information that you share xxx
can’t believe ur near 150k! I remember when u were at 20k! I watched nearly all ur vids and I never stopped supporting u. I’m so proud of u. Thank u for inspiring me so much. I appreciate u xxx
WHY?!? the guys on the bicycle looked like they pedalling to go grab a beer! Lmao
love the end of this vid!:D,btw i’d love to see your body before you start your fitness journey:D
hey Natacha, i just bought your guide and i can’t wait to start the program on monday!:D can’t thank you enough for being such an awesome role model and inspiration! i’ve been struggling with anorexia and restrictive eating for a long time, and your incredible example of confidence and positivity has changed alot about my mindset towards food and exercise! can’t wait to start changing my life for good <3
So wait the kind of training you are recommending is hypertrophy right? Lol I kind of got lost
AsufiyphpyAtiuoyoi���� what’s up with you you you working it outAaip he probably working out
I am an endomorph and i have struggled with losing weight for 10 years. It sucks
This workout was AMAZING!! Please bring them back!! I would love an hour workout from them!
And that’s why I love your channel the most of all fit/sport ones. You honestly show the biggest variety of workouts, experiment with many styles and explain everything the easiest way possible. I honestly think you’re such a big inspiration and hopefully one day I’ll get to the beast level as you! You go girl <3 lots of love
Hey Natacha!!!! Because of you I am becoming more and more interested in incorperating more calesthenics and plyometrics in my lifting workouts!!!!!!! Can you make like a workout video with like a good starter base and tips??? I know you have a guide and I wish I could afford it but for now this broke student has to do it with youtube hahahaa LOVE YOU ♥
When you are a teen endomorph with Hispanic parents and all you eat rice and beans with some type of meat EVERY DAY ☹️
Thanks for that Natacha, its really helped me put into perspective why I don’t look massively different after less than a year of hypertrophy training, but I did wake up with my first visible six pack this morning! You have to enjoy the process!
Great video! But! It is really possible to get “bigger”. I am a type who is building muscle quite easily. And without very controlled diet i get too big very easily because i can gain fat all over my muscles. Considered the fact that im quite short and… Ugh
How did you get your hands on the nikki b collection? What do you think of it? That coral color is SO pretty on you! Oh and your upper body when your doing those rows is serious GOALS. you look so good!
The fact is that women just don’t have the hormones to get bulky. I get so annoyed when people tell me I’m going to get big. Nope, been at this for a year and I can hardly tell a difference. Even the female body builders still aren’t HUGE, and it takes them soooooo much work to get to that state, like you said.
This meant so much!! I recently added more heavy weight lifting to my plan and it has boosted my confidence so much. I recently recovered from an eating disorder and this type of exercise has given me the strength to not only lift heavy weights, but also throw away the scale. <3 much love!!
Your videos are always so helpful and informative! Love that you show us the less nutrient-dense foods you eat as part of a balanced diet! There is so much mixed/false information out there that really impacts people’s food choices as they are made to think that foods are either “good” or “bad” and the “bad” foods are what leads to weight gain ☹️ XX
In case you would like to skip or re-watch certain sections
When I started: 1:00
About Bulking: 1:22
About Carbs: 4:47
Eating late at night: 7:10
Counting calories: 8:30
Eating before sleeping: 9:16
Carb release: 10:20
Trust the process: 12:13
About Genetics: 13:03
Weight/scale 15:27
How/where to start: 16:29
About body fat: 18:48
Recommendation: 20:00
Instagram Q&A: 20:25
Unbelievably informative! I’m scared to bulk.:-/ I’ve been skinny fat for years. But, I’m going to give it a go.
Im curious about the 45,35,20 formula. for me that comes out to eating 180g of protein a day, which seems rather high. Did I just miscalculate completely or is that normal? anyone know?
This is the best video I have seen in awhile. Your Trainer is on point ��
Thanks for doing this video.
This is great information and I’ve been attempting to eat for macros for a while now. The challenge for me is finding complete meal options that will help me hit my macro goals. If you have meal planning suggestions for eating for macros that would be great!
Start of my fitness journey, I wanted to gain weight (curvy but fit). I hit the gym and grew a firm butt and legs but never fixed my diet (fast food, Starbucks, dairy very little meat)gained some fat in my waist area. Now I hate my mid section which covers my abs.
So I go to the gym nearly everyday and am on a healthy vegan diet. My abs are getting more and more visible. Carbs are essential fuels! Everyone thinks high protein is just it. All I eat is plants which is basically carbs and some proteins. Glad to help the environment too. Cheese was my enemy haha!
Don’t focus on the scale, focus on your overall health and energy! Oh and incorporate cardio cuz that aids in losing the fat. You may gain healthy weight if lifting cuz muscle mass is heavier than fat. ������ good luck!! ��
What about girls who dont want to lose weight, just tone up body and build muscules. Do they need to do cardio also…i am asking because cardio is very boring to me and i dont have motivation for it, but i enyoj lifting very much….thank you
Loved the video so informative. You two make a cute couple ��
Can you do a video on those different forms of training; explaining exactly what the differences are with examples?? |
That would be great! Love your video’s! Thanks!
Man you’re basically talking about my life. We have the exact same struggles. Everything you said, and what your trainer said it’s the way I am feeling so hard to believe in the process, and being patient! I am so glad I found this video and your channel!
I love my carbs and people still think i’m fit �� that’s because I eat but then workout! Now i know why �� check out @erikauy.nonis23 on instagram☺️
The longest I could remember is that I want to have a six-pack I’ve been struggling to get it so the only way for me to do that is to tone my body
I have lost 10lbs in just one month by following diet plan from NextLevelDiet. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #*Next Level Diet*.
How would I find my exact BMR? I’ve been struggling with figuring it out for almost 2 years now, and I sometimes get body dysmorphia, so a lot of the time I fluctuate my eating and have gotten very confused as too how much I should eat to maintain/lose weight.
What I have noticed about my years of exercise is that I have a combination body type. I seem to be a mixture of mesomorph and ectomorph. I have no problem losing weight and gaining weight but I seem to have trouble putting on muscle and have trouble losing fat on my lower abdomen. Increasing strength is not too much of an issue just the difference in muscle appearance. For gaining muscle, what would you suggest?
I have always thought that dieting is eating only green vegetables and drinking water. NextLevelDeit proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals.
Not certain about the points made but,if anyone else wants to discover great abs workout try Mighty Shortcut Folio (do a google search )? Ive heard some awesome things about it and my brother in law got great success with it.
Aww, you look much younger here. You still look great now. But I think it’s cute though
Wow, does he ever know his stuff!! Thanks for sharing this.
When I finally get my gym memebership, I plan on doing cardio first to get my heart rate up and going and then do some weight lifting. So both cardio and weights every visit!
Hey Joanna……i have wide body shape on the upper side n small legs….wat exercise is best for my body?
It’s hard for me to gain weight unless I eat everything unhealthy ��but at my age I need to eat healthy I lose it so very easily I burn calories like nothing I’m 5’1 115 lbs and am 44 yrs old I want to be at around 120 125 the most even a few pounds makes a huge difference for me I have skinny chicken legs lol I need tips for how much protein I need to take in..
i love her form and the tips that pop up. such good mental notes when doing these for the first time. thank you.
It’s annoys me when people on YouTube talk about training, but yet have no qualifications.
Loved this workout! Ladies are awesome. Since my gym is closed re: Covid 19, looking for great workouts. Saving this one for sure!
I went to the gym early this Thanksgiving morning. I thought I could get through the workout on a empty stomach. I had up my weight as suggested by my trainer. After my workout I had a protein smoothie. I was really hungry after that smoothie. I had a little whole wheat pasta. I don’t want to workout on a empty stomac again.
What if someone is insulin resistant challenged? Should they still bulk? That doesn’t make sense.
love the video!! great content!!
also check out a lapel mic it will help your audio by ten fold:)
Am straggling with my hips coz friends are making fun of me, because my hips is not as I want it
You guys look cute lol. My husband to be is a trainer so I understand what he is talking about
Body does understand time!!! There are tones of research showing that metabolism is higher during the day! Also, the whole body function of all living organisms are based on circadian rhythm, especially gene expression! Another proof is that it is shown that exercising between 4 pm and 6 pm is more beneficial for body because genes that are important to cope with the stress produced by exercise are more expressed in this time frame!! So, seriously? Body doesn’t understand time??
This was the perfect intensity level for me. Challenging cardio intervals that didn’t make me feel like I was going to pass out.
So I am skinny but I have a lot of thigh muscle because of that I weigh 120 lbs and I am only 5ft I am 14 years old how do I cut my weight down to 100lbs
Im oval shape i have an extremely hard time losing weight:(
I’m lifting heavy from long but i see my muscles tightening up n also getting bulky i do not agree to wot you say n i can’t really eat everything n still be fine
Omg!! Thank so much!!! Being home for a month and do your workout may me so happy!!! Thank you keep you with the good work! Love it����
This was great! I’m just getting back into working out after cancer treatment and their encouragement and modifications where perfect for me!
I’ve come so far in part to Popsugar Fitness this is now one of my lazy day workouts. Thank you Popsugar Fitness!
I’m a skinny fat male who wants to be slim by getting rid of belly fat. They said that the fix for skinny fat is resistance training. I’m afraid that doing this will make my arms and body to be bulk. I want to be slim get rid of belly without bulking? Is is possible just to slim down the belly I don’t want to get bulk
I’m trying to loose weight I feel like it’s never going to come off what can I do other than eating healthy
Can you all PLEASE do another video talking about protein meals for growing that booty but also follow food combining?! ������
Thank you so much to clarify about food before food ��love from Dubai
I have a pear shape.
I used to hate my big butt and my thigh.
So I used to diet all the time. This lead to binge eating.
Now I dont diet anymore. This stops the binging. I exercise because I love it not because I want a smaller body. I learn to love my pear shape the way it is. I eat normal food sensible portion now.
Dr Mona s food combination has helped my digestive system, flatter tommy. I lost 2.5 kg in 1 week. I think when I improved my gut it allowed me to empty my bowel movements properly, hence losing weight. What a bonus. Thank u ����
3:00 I am exactly like that, I am literally a stick but have a lot of tummy
Love this video. �� can you make another video about how to bulk? How many months? Macros %?
Am struggling with back fat, arm fat, upper stomach, under breast fat, and tight fat ( I have so many problems)
OMG I just came across this video and I’ve heard of ectomorph body type before but it’s been probably years. I’ve had two little ones, (June babies) almost 4 and almost 2 and I feel so lost. My husband has been on the Keto and I joined him but it’s honestly been like nothing’s really changed, haven’t necessarily gained or lost a significant amount. Thank you for this video I feel like it’s been pretty enlightening. I’m exactly that body-type, super skinny in my extremities but have the belly-pooch both from diet and post-baby diastasis-recti.
https://www.youtube.com/watch?v=8iLs0JuiIOc
channel for motivation and psychological support
Hi Natacha! I train 2-3 times a week since almost a year and since then, I gained a little bit of weight, like 2-3 kg because my appetite has increased and I still hold on to fat. What should I do? I don’t eat junk food and I eat pretty healthy. Maybe I eat too much? But I don’t think I eat more than 2000 calories a day, let’s say 2200 max. It is still ok, isn’t it?
Wait, am I the only one that noticed she said « anorexic in my arms »????
Can anybody help me out plz��
I’m 19yrs old,till 18yrs I was very thin(42-43kg) bt in last one year I jss ate whatever I wanted bt not did any kind of physical exercise n gained weight… Currently m 51kg I guess it’s not much bt I want to reduce my fat jss to look more toned
Can anybody tell me wat body type I have����
I have fat in belly area!!It sucks����
I have a question for your trainer! I’m around 105lbs and 5’2, but i don’t look it. I believe I’m “skinny fat” as you’d call it. I work out 3-4 times a week. And my main problem areas is my arms,stomach and armpit fat? Haha What can i do to help tone them faster. I am pretty strong when it comes to my arms and have a good amount of muscle but I don’t like the way they look. Please help!
Great info and tips���� love your videos�� Dr. Mona where did you get your jacket?
This was sooo useful! I had the same questions when my trainer told me that I needed to gain weight and consume more carbs, the difference is he didn’t explain to me the way you both did! Makes sense now:) thank you for creating informative content! loving your videos:)
Thank you so much for this great info. I found this video interesting, informative and i highly suggest it. Thank you!
Your workouts are amazing and effective. Please more videos of your workouts. I am following this workout today for the gym.
0:25 Name of the Song,,Lucid Dreams!” But I need this Remix pls help me guys Shazam sucks ����
I’ve lost weight but now I’m flabby looking. I struggle with toning up
I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called *Next Level Diet*. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!
Naw I hit the weights and HIT
Do intervals on the treadmill and
Elliptical climber
I have a 8 frame and Im more of looking to gain muscle then loose or gain weight:)
What if you already have extra weight? I’m 15 pounds over my regular weight. Help
love it but i do not have a gym membership, i just have small weights..could you make a video without equipment?
My arms would be tore up from the jump rope I’m sure but I’m going to get one and start perfecting it
Комплекс для рафинированных дам с розовыми плюшевыми гантелями
You Definitely answered my question thank you so much ��������
Hi, I’m 94lbs right now and I have fast metabolism due to it, unable to gain weight. My height is 5’5 and age is 25yrs
Like from Russia. you’re very motivating.I’m going to do push UPS
What camera are you using here?? Looks pretty neat even in low light conditions…
i have been wanting to tone up but have been avoiding to do weights cuz I develop muscle pretty easily
I do this workout everyday and I’m also on keto and intermittent fasting and I’ve lost 20 pounds in one month! I love popsugar soooo much!! I can’t thank this page enough for motivating me enough to want to become a healthier me������
I’m hoping for some advice…..
Due to the lockdown,, I’m actually getting a chance to work out. Stretches, walking, jogging then stationary exercises. However,,, I want to build muscle as my goal is to tone and tighten with a little more attention on m arms as I’m comfortable with my present weight.
How can I achieve weight/resistance training at home with no gym equipment?
The music SUX choose better so we can actually watch the whole video and not stop half through
I have the oval frame. I used to be the ruler frame before my metabolism got wrecked (thanks ADHD medicine XP).
Wish i could be like you. So inspiring. I think in the fall and winter im gonna hit the gym more
wow babe you look amazing, I’ll be trying this workout tomorrow.
Lets just talk about THEM LEGS!!!!! GORL YASSSSSS!!!! WORK ITTT!!!
You are so beautiful Lily I love your body and gorgeous ass ♥♥♥
I tried to make my own diet, but it didn’t work. I went to Next Level Diet and let them create diet plan for me. I am delighted with the result
I workout 3-4 times a week for the past three months and I feel like im not getting the progress I am aiming for. my lower belly pooch just does NOT want to go away and my lower body is not toned the way I want it to
The great little secret of a beautiful woman, exercise and hard work. Congratulations my dear
Lily you’re an absolute stunner. My lord. Too gorgeous ��������
Am I the only one that has been exercising a long time ago and never improves resistance? I hate myself for that, I always fail on doing cardio or HIIT. I always try to eat less but I just can’t.
Thank you for taking a firm stance against stigmatizing muscle weight gains…and also providing such specific details about your own weight changes since weight training. I’ve gained four pounds since weight training three months ago and with a history of an eating disorder, it does scare me. But I’m also super proud of my muscle developed and my arms and legs look stronger, more defined and fitter than ever.
I’m struggling with my stomach my back and my thighs, can u do a home work out routine for these areas
@Mrlondon I Want to remove stomach fat and arm fat, and I have been recommended to do cardio and I fear doing cardio because i fear that I will lose weight on my thighs and I want balance because I have big breasts. So what should I do???
What a lovely young man you are…but that’s a bloody hard workout:-(
Mr London my name is deborah from Los Angeles california I haven’t been to to the gym for 8 months now I’m ready to go back to la fitness I only use the weight machines like the machine that you use your legs to push down like squats with weights and I use different arm weight machines for my arms legs and waist hips I lost 60 pounds a while back in 5 months but I have a lot of lose skin hanging on my arms thighs lower stomach all around through my back love handles I dont like this no more I want my body toned and to look great I also do work outside at home the gym trainers told me my arms would probably take me 2 years or more to tone plus I’m 50 yes and I look at least 38 to 39 years old my stress level is so high right now my appetite is very low now. every thing I eat I gain weight I need a good meal prep and I cant eat every few hours I will get sick my stomach gets up set very easy and I’m a very picky eater I need help I cant pick up heavy weights I need to start off simple I will try to contact you again you emailed a while back for a phone call but I had an family emergency that’s why I did not respond back sorry ok. deborah
I have been searching for over a year now for someone with your body type (my body type) and also “how to bulk” but also having the same body. I’m so grateful you recorded this video. I just started following you today and I know this video is one year old so I have some catching up to do, I hope to see more on how you accomplished weight gain without bloating. I’m 5’10” 140 and have skinny arms and legs and have been this way my whole life. I’m 46 by the way. Buy like you I want to see definition, finally haha.
I’ll keep watching
Im sorry but she keeps interrupting him and cutting him off.
I wanna lose weight and gain booty but I don’t know what to do for cardio?
Wow I’ve watched at least 30 different videos like this and I found that this one was actually the easiest and most realistic to follow. Thank you!!!
I’m struggling with looking at your sexy self and hearing that sexy voice �� thanks for the video hun
Weights for me to build muscle & tone & doing my best to create a slim but sexy body
I am an 8 frame. Based on my experiences you are Absolutely correct… I lose weight crazy fast when I exercise.
I’ve 45lbs in 2 months with healthy eating, walking, and HIIT everyday.
Its a pain getting started but once I’m in exercise mode I am a beast.
I’m glad that I found your video to help me get there again.
I had a bad habit which is when im stress i will eat a lot without realizing it and keep being hungry. I am also always craving for sweets. �� And bcause of that instead losing weight i gain 2x more than my old weight..Can you please give me some tips or advice how i can throw up this kind of bad habits��
Hi, I’m not good enough to understand and speak English. I’m not a native speaker. But your videos are really good. Your speak is really clear. Just wanna say this. Thank you.
Im struggling with my body because i want to slim down my waist. Instead, my arms, neck, butt, and legs are losing fats first but my waist is still gaining fat. �� i hope you will respond ��
Hey am Sandy from Ghana and am really struggling to burn my belly fat and gain back my shape
I didn’t see this question below, so I’m askingdo you do personal training but for home working out?
I have lost 10lbs in just one month by following diet plan from NextLevelDiet. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #*Next Level Diet*.
Im trying lose fat really not weight though it does happen yu lose weight when losing fat. i. Trying tone my legs and arms and tummy ���� I do lift weights 3x a week and HITT 2x a week but at home but I’m struggling with my belly and back fat. One side of my stomach is a bit bigger than the other and my back fat and that bra boob fat is stubborn ����
what if I dont go to the gym, tell me how im suppose to lose weight and tone up at home!
Honestly if you care more about the men in the lifting area your not going to get where you want. Because your focused on everything and everyone around you expect for yourself. This is your journey, your body. No one cares about what you’re doing, all of the men are looking at themselves Anyways.
When I went to the page some click fennels come up and I can’t see the site
I calorie counted tried a carb diet worked in the gym been doing it for 2 months and lost a pound all together I hate cardio it’s soo boring can I lose weight just by lifting?
I know the secret ok sprint sprint sprint…it creates toneing
Really need to start up at the gym again. Gaining weight..lifting weights would be hard on bad knees. Which weights/machines are not to hard on knees but can see results. Thanks for posting videos..Im gonna get back at it.����
This is perfectttt exactly what I was looking for! Thank you ��
I‘m struggling with loosing fat and built muscles at the same time
I’m struggling with keeping my weight up and want to grow my thighs
Hii, do you check your IG messages, can you please check my message and help me out? I’m kinda desperate for help, I’m in a really bad state �� @bananabearry
I like u r vedios yar bcz u r vedios are so helpful all
Your trainer should have his own channel he is so accreditable!
Hi! This is very informative. Currently, I do have my macros and the result of my body weight. My current physique is quite lean and I want to gain more muscles and gain more weight. Is there a specific workout or nutrition plan that you give? Or would it be better if I send a copy of my results?
I just want to learn how to combine both and see REAL RESULTS
Turning to PopSugar Fitness during a cornovirus induced shelter in place. This is a great video. Thank you for the resource.
It stinks that I don’t have curves, but at the same time I’m not skinny. Definitely wish I could just change it
Yayyy tone it up ���� love seeing my girls all over!!
Pop sugar team I’m looking to start doing my own workouts online like these beautiful babes! Any tips on a good microphone for fitness videos? What would you suggest for good audio?
If u don’t have 200 to 300 extra a month to pay personal trainer… who would know what to do at the gym? I’ve just joined gym and do the classes. Zumba. Kickbox cardio. Step plus Abs… sighs.
I struggle with the bra fat. Under arms and back areas. Also area under belly button.
I’m struggling with my loose skin on my stomach I had just had my 2nd baby and I want all this loose skin gone
I have been weightlifting and swiming for almost 2 moths and i already see the result
Weightlifting you will feel stronger and when those weoghts go up its another level
Awesome video! Your videos have helped me so much. Great job Natacha!
You should have done this not in the gym, it was very noisy also i have hard time understanding accents ��
Oh well nice video.
I put on weight and I lift but I’m gaining in my stomach which sucks
it should be “booty workout” instead of “full body” but okkkk
I am an example for people.
waist size 36 inches and Belly size 44inches. No fat on arms and legs.
I went to gym for the first time in ages last night. currently weighing about 97kg. I need support.
Will update the timeline here.
hello sir i just want to ask you something about exercise in the gym, im just gonna start going to the gym what should i do, what exercise do i need to do, im 85 kilos i really want to loose weight
When she said those who eat whatever they want, I was in the middle of chowing down on some sugary snacks ����
Any other ectomorphs here?
Im bored of calculating calories intake and BMI. Next Level Diet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes.
I just join the gym and I need to know what I can do to tone my body and gain weight
Im doing mostly weights. My struggle is losing the belly fat but not losing too much weight bc I’m slim with a stomach. I want to gain weight once my stomach has flattened and gone my body
ignore this, its for my own future reference lol
exercise: 3:38
diet: 5:00
Me! I’m struggling with losing weight and not getting a bigger booty
In struggling with losing my stomach fat but toning everything else as well as building a “shelf booty” ����♀️But working out isn’t hard for me to do, its eating the proper foods to go along with them
I am new to working out, and this workout actually had me smiling at the end…..WHAT!? You ladies have such a positive attitude and I love it. Thank you so much for this workout. I am ready to feel STRONG.
Wow your body looks perfect. a real inspiration. I can only imagine how much time and hard work it took you to get like that. and its ok i hate doing laundry too xD
really loved the girls, they were so much fun and full of positivity which was lovely to see. Must admit it was a littl easy for me so would have preferred something a little more intense but think its a perfect beginners workout or if you want to take it easy. Than k you
The Hour Glass shape is not the perfect shape. If that was true all us women would’ve have an Hourglass shape. God made us different shapes and sizes. Life would be so boring if everybody look exactly the same anyway. Men are always making s*** up
I would love to see a video all about freestyle gymnastics! I’ve been resistance training for about a year and I love to try new things but I’ve always struggled with coordination. I’d really like to know how you built up to the level you are now!
I am trying to loose about 25 lbs but I still want to keep my figure I’m having trouble I I’m very determined I work out every day but like you said I really don’t know exactly what I should be doing and when
Hi, I have been watching your videos and I have seen a lot of progress in how to burn fat as well as tone body for women. I have been facing with body fat for a long time and I have been trying to burn it off since September. I am unable to go to gym but am trying to look for the right workout for my body and doing it at home. What workout should I do?
How do you keep the motivation to keep going to the gym through the sore muscles?
With some of the glute kickbacks you bend your leg on the way down and other times it’s straight. Is one way better than the other?
I really love my rebounder. I get on warm up. get off do some weights get back on rebounder back and forth. I find it’s working for me since I don’t want to lose any weight.. My goal is to get a bit thick, but not too much since I am only 5ft4in. I’m 123.lb now and thinking 130 all firmed and toned would be about right.
This was the first workout I did after taking a loooong break from working out due to having a baby and work. I wanted something simple but effective. I felt appropriately challenged and good after this workout. I actually loved the chit chat between all of them. This workout is in my weekly rotation now!
I hate cardio so I lift with very little rest between sets so I do raise my heart rate for an hour or two just lifting. What I struggle with??? Cleaning up my diet.
Thanks for explaining the difference between the two of them. Helpful
This trainer is super professional and knows so much things. What he says is very clear ��
Just found this looking for your HIIT workouts:)
https://youtu.be/qMmeoQFzjCM
loved it! i was alone so no one to high five. Nice ladies with great body shapes… I’m often put off by the super toned!
I’ve lost 10 pounds in 2 weeks just changing my diet and doing popsugar workouts! From someone who went from inactive to daily workouts I can say I actually like doing these because they’re regular people so they make losing weight realistic✨
I’m struggling with a couple of things. 1. Arm fat/extra skin from prior weight loss and big legs. Also, no time to get to a gym but try home workouts but feel it isn’t a enough. Any suggestions or tips??
This was such a good workout that anyone could modify for their own! I’m 5 months pregnant and besides the jumping jack I could do everything and even add weight!
do you have a full workout video called booty work by tone it up? if so can ya post it please?
This bitch doesn’t even do her own Workout that she’s leading lol….. Like I think she just likes the idea of having a fitness studio/company.
Everytime she just stops
I loved this! It was enough to make me sweat but I don’t feel like I’m dying either. I love the positivity throughout the video as well!
Natasha whats your advice on beginning plyometrics and gymnastics?
Really nice workout for a lazy Saturday! The tempo was divine!!! Not too strenuous, but still broke a sweat!! Thanks!! ������
Well I can’t tell what my body type is..because of scoliosis..
My spine is curved to the left and my weight always stay at 112/113/114 pounds��
Literally the best explanation video on the different body types
Why talk about how to get bigger?!!!! Its driving me insane. Isnt this supposed to be about training to be lean.
OMG yes!!! i love K & K! I loved the intention and all the positivity through the workout!!! One of my favorite collab by far!!
I loved this workout. Worked some targeted areas and I loved the ab part. Great workout to add to my growing list of favorites!!
I seem to be an Endomorph, I have been overweight most of my life. Goal is just to be healthy and fit.
ok I’m a endomorph I does drink a gallon of water everyday and I eat more green eat soya chunks instead of meat I weighed 321 now 318 what can I do to improve my weight loss journey
this is exactly what I wanted after my cardio thx ladies!! High five
What’s a good meal plan for 45% protein 35% carb and 20% fat. I can’t keep the fat under 20! Lol
I have the same body shape as you Mona. Literally only put on weight on my love handles but I’m skinny elsewhere! Hate wearing tight dresses lol
I am stuck in a hole, I’m pretty sure my metabolism is messed up. I havewatched your reverse dieting video but I’m unale to know what to do. I gained 4lbs ina few weeks when I ate around 1600 calories a day and that was with weight training…I am not fat but I am fatter and I hate it and really want to ‘recover’ and eat normally but I don’t know how
This was by far my favorite. It really challenged and push me. Thank you, ladies:)
Great workout! I feel like I needed to stretch more first. Next time I will do a separate warmup.
Love Love Love! Popsugar should have these Ladies back as often as they can.
I truly enjoyed this workout! With the virus right now and not being able to go the gym I’ve been doing one or 2 of your workouts everyday and I have to say this one was perfect for a recovery yet still sweat and work day! The abb was challenging and effective and the combo of lower body and upper was perfect. Great energy and great trainers! Thank you!
Amazing workout girls! Thank you so much xxx sending love and positivity to all of you
I’m an 8 frame but I wish I were a ruler, because finding clothes is so tough:\
great workout, love the modifications.I suffer from Vertigo so I need to keep my head level and have to modify a lot of the moves. Maybe you could work on a modified workout for those that suffer from BPV?
youre very nice….so pretty…lost 4 words 4 once! best wishes x
Awesome workout…this will be my go to workout 3 times this week!!!��
Too much talking between instructors. Terrible workout. Instructors should go get coffee if they want to inter talk so much.
Your video sums up what i have been trying to tell everyone, and you explained it in the most sophisticated way yet very simple to understand,
I will surely show those people this video and hopefully they willl get something out of it. ☺️☺️��
It’s it ok to run/ walk for 30 minutes for cardio? Or will I lose all my booty muscle?
This looks deceivingly easy but it is not!
Also you want to perform the move slowly to focus on good posture…
Please more collabs like this one! More sculpting total body workouts please instead of dance or kickbox inspired ones!
Absolutely loved this work out and each of you girls! So much fun and so many laughs. It didn’t even feel like a workout. Keep it coming!!!
Definitely a slower and more gentle workout than I was expecting, so probably good if you’re sore or just starting out and looking for something chill!
I am sorry but I feel like this video, they are trying to be to “perfect” like guys work out… Good moves but it’s so dull
I love that you’re recording in the store. My fiance got yelled at by a store worker for recording me film a video lol.
What I did is I did cardio to get ride of the un wanted weight and then I used weights to gain the muscle
This was excellent! I’m nicely sweaty without feeling like death �� So easy to follow and effective and suitable for a range of fitness levels. Bravo ladies ��. Thank you.
Started the day after Christmas and still going strong over a month later and I can see a huge difference! The positive language really lifts me when I feel myself lagging, love this workout! Picturing myself rolling into late spring with toned abs arms and legs!
Love it ladies! Made my day better with your words and your effort.
This was so fun! I used 10 lb dumb bells throughout to make it more challenging. Thanks for the upload!
Less chit chat please! You guys sound super self-involved. Just do the workout without so much blabbing.
I just got done doing that work out love doing k& k work outs and also love doing the popsugur fitness work outs too love doing those work outs there great
Thanks!!!
I like to routine!!!! I love!!!
Greetings from México!!!
LOVED THIS! I have to host Thanksgiving tomorrow and needed a shorter workout that hit every zone. This was perfect!!!!!
Feeling ����!!!!!
Joanna, what specifically do you recommend for oval shape? I was confused by 30 minutes cardio with alternating strength, but then I think you said 30 minutes of each on the same night? I don’t want to gain muscle, I just want to slim down. Help!: /
i have been struggling with a my love handles and untoned butt…i do squats lunges with weights tried other exercises but nor i could get that bubble butt nor i could loose my lover handles.. i cant go to gym i mostly do home workout..what should i do..do more weights increase reps?
Loved this circuit workout! I enjoyed that it focused on one muscle group for each circuit. The only things I had to modify were the jumping jacks and the ab circuit because I’m pregnant. Thank you so much! ❤️��������
My body type is Mesomorph but I am over weight for my height and BMI is extremely high. My metabolism is very sluggish right now as I am convinced that my gut health is off balanced.
Hey, I loved your video! I know he mentioned that we can go to facilities to check our body fat composition but does he know any specifics? Thank you!! ❤️
want to loosw 40 pounds stomach ia my worst problem want to tone up my back get big glutes and legs
I’ve done this Workout a few times now and absolutely love it! It’s quick, it works the whole body and Anna, Karena and Katrina are such nice trainers!
Hey Natacha, really love your videos, so informative:)
Doesn’t the amount of muscle you put on depend on your body type? Moderate weight training for me makes a big difference in my muscle mass since I have a naturally muscular physique. Of course it will differ from person to person though
Not to be offensive or criticize, but she is a little bulky to me
This was amazing!!! Positive energy towards others and our bodies, love it!
I’ve been weight training, my legs and hips would be really big once I get back to lifting heavy, and I get bulky really fast. And my diet is relatively clean. Any advice??
I’m definitely an endomorph. Is there someone who knows good strength training videos or just good types of strength exercises?
I looooove this workout and the stretching at the end is AMAZING. THANK YOU SOOOO
My tree favorits Trainers in one Video!!!! sooooo excited,i Love youuuuu……
Hlo…..my body shape is rectangle may b… Actuly my upper body is very heavy nd my shoulders are very broad and heavy and my lower body is really weak n my hips n legs are so weak so whts kinds of like excersise for me???? Pls suggest me
Im an A frame and its hard to lose weight on my lower part. Whenever I do excercise for my legs it became larger or bulky. What to do?
I’m ruler shape no waist and no hips I’m not fat but I need to lose some weight ans to have a small waist (that curve) so I can at least wear a skinny dress, or to have a wider hips to create that curve in the middle section of my body because it’s wide and makes me look fat but I’m afraid cuz I heard that if you do the wrong waist exercise then you might get more muscles there that would make the area look even wider. SO COULD YOU PLEASE SUGGEST THE RIGHT EXERCISES TO DO?
MESO-ENDO is my body type. I have been this way even in highschool and early 20’s. Entering now into my 50’s I am still this way; however, I am battling menopause and maintaining my weight is more of a struggle.
Hello mam i am confusing about A frame and OVAL frame, please talk about more differrent between A frame and Oval frame
so positive those two.. amazing!!!! for me this is your best workout. so fast and efficient.. i feel so positive.. good job. keep it up girls
Hi MrLondon I like your videos and I need to lose weight so what’s a good program for me?
Lady you have to check this out
https://womanuniverse.net/choose-which-workout-you-need-according-to-your-body-type/
I did upper body workout and arm workout but I didn’t slim down but I gained muscles, now my arms look more bigger
I’m just flabby all around maybe H and Oval frame. Gained a lot during and after pregnancy. These are a good body type guidance.
I’m thin in my hips. My knockers is big and saggy. My thigs is big. My but is big. Under neck I have a double chin my arms are saggy.
I’m an A-frame and h-frame a little, but mostly an hourglass in comparison ��
I dont know for sure what body shape I am.. A frame or Oval.. i need help… SOS… FAT GIRL IN DISTRESS… LOL
What do you think about the keto coffee? Does it helpful for lose fat?
How many months do you recommend bulking and then cutting for? For an average, not overweight person?
Am having an oval frame body type can you let me know what types of exercises and how many reps I have to do? I was trying to loose my weight frm a long period… and also would like to what to eat… no to eat..
Well I have thick thighs, big but (XD) kind of a big waist, large breasts (I’m actually trying to reduce the size so plz any tips?) big arms and broad shoulders ����
Oval frame and I can’t seem to loose weight how much I exercise and starve myself
Good video..but it would be more beneficial if it took every single type alone with more explanation
I just love her. I know I never quite fit the Endomorkph, Ectomorph, can’t remember the last. It’s hard to measure using pictographs and not real people. Two of the six, the hour glass and the oval, I’m not sure. The are almost similar and would have to say I’m a combo of both. In ayurvedic medicine, I would be Kapha-Pitta. Oh, well…..
Lily Your Body Is Divine It Perfoms Miracles In My Mind All Night Long ��XXX��
Hi, I love your vids, but the intro is really not modern, it doesn’t live up to the rest!
Not sure if I am the ruler shape…
I have small shoulders, smaller waist, small hips& long legs with a bum. I will say I’m abit curvier than a ruler shape.
amazing a beautiful eyes, you are very beautiful, hello from spain:)
Wjat kind of carbs should I eat if I am a teenage girl who wants to gain muscle?
I personally love your previous videos just like this one, i found that i am more enjoy it better than the mostly newest videos… when ever i feel bored to continue to workout or lack of energy to hit the gym i will watch your vids, it inspired and motived me to workout. It also makes me wanna keep it on track, keep eating healthy and nutritious food. Looking forward to see these kind of videos again. Ps. Ive been rewatching your old vids for countless time! love xoxo
Get notified for Supermodel Body Course COMING SOON LADIES ����: https://www.mrlondontv.com/waiting-list
I am a v frame. I guess this is why i love upper body workouts.
I think i have hourglass figure…my hips and bust are in same ratio..but..my thighs are heavier..��
Good morning. I am not 100% sure of my body type. I am larger in the thighs and hips with little butt. I also carry weight below my belly button.
I love that Katrina at one point emphasized NOT looking at the computer screen to maintain form. No one ever tells viewers to do this! Thank you! ♥
I’m confused by the 8 and the oval. Your drawings both look like hourglass types to me, just with one being heavier.
I had an hourglass frame until after my two c-sections. I cannot get rid of extra weight in my LOWER abdomen. My waistline is slightly defined, still five or six inches than my chest AND my hips. The lower abdomen area makes me need larger size pants. My legs are short and I am long-waisted. Any advice? Which body type does this make me?
How is it possible for a ruler body type to lack mass yet have high metabolism??
I think I’m an a frame or an oval frame not really sure lol but it’s not easy for me to lose weight especially after having kids
I just had this conversation with my friend who didn’t want to do push-ups in her workout because she would get bulky. I should show her this because you explain it better.:)
Am I a hourglass type?! Is this real?! Oh my! My hips is 11 inches smaller than my waist! Yeah
Great vıdeo, but I have to say your body for sure CAN tell time. Every organ has it’s own biological clock (regulated by SCN in the brain). And esearch shows that glucose taken up after 17h is perceived almost as double compared to morning time. That’s why people say try to stay away from even fruits with high sugar content in the evening.
I’ve gotten quite bulky from 10-15 reps.. so you propose 5-7 reps?
Hi mam, I am oval shape, 48 yes and 150cm height 80 kg weight.. Please suggest the work out, I badly need to have a transformation/new look. Looking forward to hear from you soon. THANKS
I adore you Joanna, everything is perfect but the background music is too loud
Hi I’m have ovel ship body my hight is 5.2 but my weight is 94 kg I really want to lose weight plz help me
Hi, My measurements are bust 27, waist 24, and hip 29; but I’m not sure what my body type is?
Aaytit8r�� working out you’re working out what’s the workout go to workoutAauoyp1203�� we supposed to wake up what’s the weatherAad supposed to workout
Hey my friends! Here’s a question I get asked about a lot!! I think all body types are beautiful and you should rock whatever look you like this is more about sharing all the things you can do with weight training! Love you lots xxx
Hi i am an oval shape and according to one of you other video a endomorph. but while i have alot of body fat its firm.
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m oval shape..my weight is 90kg…m gonna die..what should i do
i am i an 8 frame or hour glass just want to experience my adult life at a wieght range suited better for me i just found your videos Joanna Soh and i love love love them again I LOVE THEM!! you have made everything so easy and i get it and i am ready to push forward. i am very confused on some things like how much weight i should actually loose to stay healthy and proportioned i dont want to be too thin i just wanna get myself to the healthy state i can and see what i will look like at the lowest weight i will have experienced in my life. thank you for helping us out with these great videos
my body shape is A frame and by lower abs is quite fat, can you give me some advises
Am an oval frame shape… Joanna I really need ur hlp here.. cause I find it difficult to loose weight especially my belly fat…
much fat I hav In mid section. it takes too much time to loose weight.. very hard for Me. though I am pushing myself and keep on motivating Me.
i think i’m h frame. i do have broad shoulders. is it okay to do planks for my my body shape?
I newly subbed and binge watched all your videos. I have a mixture of 8 type and oval body type, I guess.
…spoon shape is different than pear, they have thinner legs and bums with a larger stomach��I wish I was an actual pear
I really can’t figure out my body type. I have a wider abdomen and smaller butt and I don’t think that my shoulders and thighs are big at all, they are perfectly alright. The only concern in my body is my abs and waist. Can you please tell me what body type do I have and suggest some exercises?