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Ivana Chapman
Канада
Добавлен 22 фев 2016
Helping You Get Leaner & Stronger AT ANY AGE.
Feel like you’re doing the right things, but aren’t getting the results you want? With over 20 years of coaching experience, I simplify fat loss with science-based information. There are many strategies for getting into a calorie deficit to lose body (and belly!) fat. Let’s find out what works for YOU.
I'm a former International athlete in Karate and Canadian National Natural Bikini Competitor. I have IBS/GERD and developed diastasis recti while pregnant with my son.
Ivana Chapman BSc Sports Science, Certified Strength & Conditioning Specialist (NSCA), BA Psychology
DISCLAIMER: IVANA CHAPMAN is not a doctor or registered dietician. These videos (and content at ivanachapman.com) are not to be taken as medical advice. They are not intended to diagnose, treat, cure, or prevent any health issue. ALWAYS CONSULT YOUR PHYSICIAN ON MATTERS REGARDING YOUR HEALTH.
Feel like you’re doing the right things, but aren’t getting the results you want? With over 20 years of coaching experience, I simplify fat loss with science-based information. There are many strategies for getting into a calorie deficit to lose body (and belly!) fat. Let’s find out what works for YOU.
I'm a former International athlete in Karate and Canadian National Natural Bikini Competitor. I have IBS/GERD and developed diastasis recti while pregnant with my son.
Ivana Chapman BSc Sports Science, Certified Strength & Conditioning Specialist (NSCA), BA Psychology
DISCLAIMER: IVANA CHAPMAN is not a doctor or registered dietician. These videos (and content at ivanachapman.com) are not to be taken as medical advice. They are not intended to diagnose, treat, cure, or prevent any health issue. ALWAYS CONSULT YOUR PHYSICIAN ON MATTERS REGARDING YOUR HEALTH.
The Truth About "Calories In, Calories Out"
#IvanaChapman #CICO #caloriedeficit
🔥 Lose fat & build muscle with The Lean & Strong Academy: bit.ly/leanandstrongYT
Reference:
Daily energy expenditure through the human life course
pubmed.ncbi.nlm.nih.gov/34385400/
Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
🔥 Lose fat & build muscle with The Lean & Strong Academy: bit.ly/leanandstrongYT
Reference:
Daily energy expenditure through the human life course
pubmed.ncbi.nlm.nih.gov/34385400/
Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Просмотров: 3 476
Видео
Reduce Your Body Fat Percentage To 15%
Просмотров 16 тыс.21 день назад
#IvanaChapman #reducebodyfat #15percentfat 🔥 Get leaner and stronger at any age: bit.ly/leanandstrongYT References: Body Composition of Competitive Bodybuilders: A Systematic Review of Published Data and Recommendations for Future Work pubmed.ncbi.nlm.nih.gov/36727905/#:~:text=In the general preparation phase,-10.7% for male athletes. The mechanisms of muscle hypertrophy and their application t...
Why 99% NEVER Reach Their Fat Loss Goals
Просмотров 18 тыс.Месяц назад
#IvanaChapman #fatlosssecrets #fatlossgoals 🔥 Reach your fat loss goals with The Lean & Strong Academy: bit.ly/leanandstrongYT Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indir...
Body Recomposition Guide: Lose Fat AND Build Muscle
Просмотров 6 тыс.Месяц назад
#IvanaChapman #bodyrecomposition #losefatbuildmuscle #bodyrecompositionplan 🔥 Get leaner and stronger with The Lean & Strong Academy: bit.ly/leanandstrongYT Concurrent training: a meta-analysis pubmed.ncbi.nlm.nih.gov/22002517/ Instagram: ivana.chapman Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or n...
How To Reduce Your Belly Fat And Get Visible Abs
Просмотров 14 тыс.2 месяца назад
#IvanaChapman #spotreduction #spotreducingabs 🔥 Get leaner and stronger at any age: bit.ly/leanandstrongYT Reference: Brobakken MF, Krogsaeter I, Helgerud J, Wang E, Hoff J. Abdominal aerobic endurance exercise reveals spot reduction exists: A randomized controlled trial. Physiol Rep. 2023 Nov;11(22):e15853. doi: 10.14814/phy2.15853. PMID: 38010201; PMCID: PMC10680576. Video: Cybex Prestige VRS...
NEVER Drink Coffee In The Morning?!
Просмотров 1,7 тыс.2 месяца назад
NEVER Drink Coffee In The Morning?!
Don't Go On A Diet. Do THIS Instead!
Просмотров 2,8 тыс.2 месяца назад
Don't Go On A Diet. Do THIS Instead!
The Truth About "Fat Loss" Workouts
Просмотров 2,5 тыс.3 месяца назад
The Truth About "Fat Loss" Workouts
Calorie Deficit: What You're Getting WRONG
Просмотров 9 тыс.5 месяцев назад
Calorie Deficit: What You're Getting WRONG
Can You Trust The Scale For Fat Loss?
Просмотров 3 тыс.5 месяцев назад
Can You Trust The Scale For Fat Loss?
My Weight Loss Regret: I Wish I Knew THIS Sooner!
Просмотров 14 тыс.7 месяцев назад
My Weight Loss Regret: I Wish I Knew THIS Sooner!
The Truth About Oatmeal: Everything You Need To Know
Просмотров 44 тыс.8 месяцев назад
The Truth About Oatmeal: Everything You Need To Know
Will You Do What It Takes To Get VISIBLE ABS?
Просмотров 10 тыс.9 месяцев назад
Will You Do What It Takes To Get VISIBLE ABS?
The Truth About Why Your Belly Fat Won't Budge
Просмотров 98 тыс.10 месяцев назад
The Truth About Why Your Belly Fat Won't Budge
Break Through Your WEIGHT LOSS PLATEAU
Просмотров 40 тыс.Год назад
Break Through Your WEIGHT LOSS PLATEAU
YOUR DIET WILL FAIL Unless You Fix 5 Things
Просмотров 19 тыс.Год назад
YOUR DIET WILL FAIL Unless You Fix 5 Things
TMJ Pain? Soothe It FAST With This Massage Gun
Просмотров 8 тыс.Год назад
TMJ Pain? Soothe It FAST With This Massage Gun
THIS Is Why You're Not Building Muscle
Просмотров 3,6 тыс.Год назад
THIS Is Why You're Not Building Muscle
Can You "Out-Exercise" A Bad Diet? SURPRISING!
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Can You "Out-Exercise" A Bad Diet? SURPRISING!
Ultimate Body Recomp Guide: Build Muscle And Lose Fat!
Просмотров 142 тыс.Год назад
Ultimate Body Recomp Guide: Build Muscle And Lose Fat!
The Best Weight Loss Diet For YOU (What The Research Says!)
Просмотров 22 тыс.Год назад
The Best Weight Loss Diet For YOU (What The Research Says!)
Calorie Counting Works...But You're Doing It Wrong
Просмотров 11 тыс.Год назад
Calorie Counting Works...But You're Doing It Wrong
VOLUME EATING: Eat More And Lose Weight?
Просмотров 16 тыс.Год назад
VOLUME EATING: Eat More And Lose Weight?
Get Into A Calorie Deficit WITHOUT COUNTING CALORIES
Просмотров 13 тыс.Год назад
Get Into A Calorie Deficit WITHOUT COUNTING CALORIES
Lower Your Body Fat Percentage At Any Age
Просмотров 35 тыс.Год назад
Lower Your Body Fat Percentage At Any Age
The Worst Weight Loss Advice I've Ever Heard
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The Worst Weight Loss Advice I've Ever Heard
Why You're Struggling With OVEREATING
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Why You're Struggling With OVEREATING
3 Must-Do Daily Weight Loss Habits For Beginners
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3 Must-Do Daily Weight Loss Habits For Beginners
YES!!! I need help with this!!!
Im confused of where my macro percentage should be to get lean. Im 5'7 amd 135lbs. What percentage should my macros be at to shed body fat ?
wowwww
Thank you so much. I am so grateful And I pray that God continues to bless you I really appreciate you Dr Emovon on RUclips for restoring my health, for giving me a permanent cure to my acid reflux disease..👍
The prep was the worst experience of my life, migraine, stomach cramps, sweating vomiting.. had to cancel, was in bed for 2 days, almost ended up in the ER..never again!!
What I wonder most about is how to get ab muscles as a female to begin with. I have understood that there is no direct way to train the abs via weight lifting. So its only grown by core training. But this seems impossible to me. I mean, I am suppose to train my core/abs (and low body fat) but how many years does it take?! I see insane abs in fitness models but that most have taken them several years to obtain right? Why does no one talk about this? My issue is: You can only get abs via core training but seems impossible to me? ( I have tried) And it takes time but how much time?
I’ll be under general Anastasia ❤🎉.
Caloric deficite not working, because you cna not calculate the real caloric power of food. That is not true, only with the small amount food. And threw avay fat food
4:58
Are you still considered a skinny fat if you have toned legs and arms and a small waist but fat in your lower tummy? No matter what I do i cant get rid of it
She's wrong you should do six sets every day for 15 minutes
This is uddiyan bandh of hathyog
Clear straightforward info
Love the straight up messaging on this channel!
Lovely Lean Muscles, Ivana definitely Like to Armwrestle Those Slim power Guns 💪💪😉
After losing a 100 pounds over two years, a large percentage of it over the past year there were times I hit plateau’s where counting got me moving in the right direction again. Now I’m at the point where I don’t really have much left to lose, only about 20 pounds. I’m 190 and 6’1. It was really great getting to a point where I could eat what I wanted to without fearing certain types of foods I thought I couldn’t go near anymore, as long as it was in moderation, as long as it wasn’t pure junk, and even then I could prolly eat it now if I wanted to. I just don’t want to..cause I don’t like feeling like crap any longer. In a week I go to live at kripalu yoga school for a month to get certified as an instructor and have a teaching position waiting for me. My life has completely changed.
I find the fitness/health info on youtube so confusing.. And as someone who watches Bart Kay love him or hate him.. He can and des get "trigged" for lack of a better word on the topic of Calories in, Colories out >.< takes you on a journey aboutt thermodynamics which makes my head hurt >.<. Hopefully this video will be less head hurty
I’ve not had any fitness coach who has given me the perfect meal plan. It’s insane that it’s all take and no practice solution to all the theory. It works well for men, but women are different and no one has cracked it for them yet.
If you're naturally skinny, a month and a half perhaps, 15 percent or less around the stomach area. It's simple
Great video l loose weight with oat meal and Hair lost life change 😊
Just had my first today, no pain medication or sedation as in the UK. It seems sedation is common in USA even tho not needed mostly. PLs don't worry if you need one!
During periods ?
In my country people eat eggs and drink milk only to put on weight. Not for health which should be the case.
I can adjust easily to anything, but damn I hate starving on a diet it makes me wanna snack and I'll feel so groggy after it messes up my diet and it sucks.
Thank you very much Ivana
My mistake was myfitnesspal would show me i burned a addional 500-1000 calories through exercise. Then i would eat those extra earned calories. I maintained weight but did not loose doing this. Now i started to loose by ignoring exercise on myfitnesspal. If my calories are 1700 then thats what i eat not mattter what. Recently i found my self starving . I adjusted myfitnesspal to give me more calories and i am loosing weight with more calories . Stick to your calories !
That’s a great point! I always tell my clients NOT to include exercise data in Myfitnesspal. It just adds to the potential inaccuracy, since how much we burn off through exercise is often overestimated.
@@IvanaChapman i think it was your channel where i got the idea. One of your previous videos pointed this out for me. It helped ! Thanks
you haven’t gained an ounce of body fat ivana!
Is this exercise just for girls only?? Or this is helpful for both men and women Ma'am??
All exercises are for everyone.
i swear nothing i do works. i’ve done everything even starve myself and i just can’t lose weight. i have pcos and nothing is working i literally can’t do this anymore
Have you discussed this with your doctor?
@@IvanaChapman yes but he is not helpful at all. i’ve tried switching and have switched before but it wasn’t helpful, now i have to wait a couple months to switch again 🤷🏻♀️
My T3 levels are borderline low (T3 is 71, 70 is low). I have a hard time losing weight. I have to go into a 500+ calorie deficit to lose any weight. Also my testosterone levels are tanked. Right now I weight 250 and eat about 1500 calories/day. I've lost 12 pounds in 3 months.
As someone who has done a similar journey - there is a high chance your testosterone will be on good levels when you're 140-160 pounds. (between 70 and 80 Kg) Your stomach fat is disrupting your hormones. One of the crazy things was that I noticed having morningwood again. That happened to me around 75 Kg. It was crazy, but also a good sign. So, be sure to check your bloodwork. Good luck!
@@BruceKarrde Thanks for the reply. I'll never see 70-80 kg. I'm 6'5" and I've lost 130 pounds to get to 250. If I can get to 100 kg (225 pounds) I'll be happy.
@@YamatoForever oh yeah, at that height absolutely! Anyway, you'll see changes near 100kg with your size. I'm 6', so my weight parameters are a bit different.
That’s tough when both testosterone and T3 are factors. You seem to have done really well so far, especially given your limitations. Do you feel better than you did at the start?
@@IvanaChapman I feel much better. Dropped my A1C from 12 to 6. Blood pressure from 170/110 to 130/70. I feel at 57 I'm doing alright.
On a serious note - great video! I've been certainly someone who did the tracking wrong or thought I spent more kcal than expected.
Glad it was helpful. 😊
11:40 I see a new sport enter the field: High Intensity Chore Completion (HICC) - I'll not trademark it, because it helps people stay fit, have more time left in the day, and a clean house :D
Love it! 😂
hey there, 280 pound guy with about 44% bodyfat. I'm wondering how much I should prioritize weight training/protein intake vs cardio and fat loss. which of these should I focus more on first in your opinion? (I've lost about 15 pounds so far) My biggest concern is losing the excess fat and I'm not really concerned with having any visible muscles like six pack or large biceps. Ideally I'd just like to achieve a slender build that feels healthy thanks again for the high quality and informative videos.
That's a great question! I'm going to save this idea for a future video because it really deserves a nuanced response. I feel it's less a question of what to focus on first, but how to set up your plan from the beginning so that you have good progress. Even basic health recommendations suggest a couple of strength training sessions a week and I think everyone should incorporate BOTH strength training and cardio as part of their routine. If you just do cardio at the beginning (as many people do), you're that much further behind in your muscle building process when you get to the point that you feel that muscle is more of a priority. It also depends on how much time you have for exercise and your overall physical activity level. May I ask your age and your level of training experience with weights? Glad that you're enjoying my videos! 😊
@@IvanaChapman I'm 30 and I'm familiar with weight training from playing high school football ( was around 240 back then with similar body type as mentioned before.) I have a basic idea of what I'm doing at the gym. I know the classics (bench, squats, deadlifts, lunges) I just kind of abandoned them in favor of cardio because I naively thought that it'd make me slimmer faster which I've since learned is not the case. In my college/adult years I've gotten more self aware of the importance of nutrition how it affects my body/energy and learned to cook for myself and calorie track with an app. Despite being relatively active with a daily hour of elliptical I always remained heavy because I simply ate too much. My restaurant job of the last 10 years would average 10-16 thousand steps a day but I had large indulgent dinners afterwards. Recently started working from home so I'm flexible and willing to make any workout schedule happen. I'm also very interested in bodyweight/Calisthenics but have way less experience there as opposed to free weights. Thanks again for taking the time to reply, I understand how multifaceted and variable these topics are so I get the need for nuance. In the meantime, I'll be studying and watching your vids!
@@gof_stylez3119 To keep it brief, I did in the past year or longer exactly what you mention - switched from more of a cardio and calorie reduction focus to emphasizing weights and protein intake at maintenance calories. I suppose a "recomp", where after losing maybe 20 lbs my weight has remained pretty much the same while my waist has reduced and upper body significantly grown. The result is more of a V shape. Just one man's experience.
Goal weight in protein so you don't lose muscle ,weight training normal add cardio to create a bigger deficit or just so you can eat a little closer to those maintenance calories
Thanks for explaining 😊
Happy to help!
FIRST COMMENT AND FIRST LIKE:🎖️🩷🏆❤🥇 Hi Ivana Chapman happy hump day
Thanks! You've got the prize today. 🏆
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Thank you!!
SORRY but this lady is horrid at math and extremely vague. Very lazy video.
I have a question maybe you can help with. I'm 64, about 30% fat. I recently started dieting, resistance training 3-4 days a week, indoor bike 30 minutes five days a week, and am very sedentary the rest of the time. My question is, would I be better of doing 3-10 min. bike rides vs. 1-30 min ride per day for fat loss?
It probably won't make any difference for fat loss, unless you go at a higher intensity because you're splitting it up into 3 rides rather than doing 1 longer ride. Not sure it's worth changing clothes more often! 😉
Something I've always wondered is if you get to an amount of calories that you don't want to go lower than (ex. 1500), would increasing your expenditure allow you to keep losing weight without getting nutrient deficient?
I'm doing 40k steps and take in 600 calories daily. I've gained weight. My thyroid meds were reduced 6 months ago. I drink 2.5 litres of water daily. I shouldn't im a small woman that never sweats. Im so angry im going to just go off my thyroid meds as I may as well take nothing. I gained 4 pounds in one week and it never came off again. To add insult to injury I also do tae kwon do, basketball and swimming and still bigger. Might giving eating a pass too. Very upset. Was quite underweight and fear the doctor reduced my meds deliberately as she fears I wouldnt gain the weight myself. It would have been as healthy muscle not fat. Now I am just going to refuse thyroid meds altogether as that's not OK.
i do boxing and weights and hot yoga and pilates regularly but i am skinny fat. it is dangerous cause I had a coworker who was reaalllly skinny but died from a heart attack. i also have high ldl and overall cholesterol without looking like it. but when i take off my clothes it's definitely skinny fat. i was vegan for a couple of years but had to shift my diet since i upped my workouts. i still don't eat meat though because i am just not a meat eater. also still stay away from lactose because lactose intolerant.
I’m 5’9 and I cut down to 154.6. People said I looked sunken in and that I had bags under my eyes. Idk if it’s even possible for me to have abs at this point. Am I doing something wrong?
Is it good for pelvic floor muscles as well?
Both thumbs in, pull apart, take a whiff. Tells you all you need to know.
I am currently at 15.2% of body fat and still not visible abs 😂 but I WILL
Great video. Thanks for sharing. Love your arms.
The problem is the more cardio i do the more food i eat😢
I only lost 20 this year! I stopped logging foods in my food journal in March but write down my weight daily. Please help. I'm at 181 at 5'3". I'm now starting to note my foods again. I have also eaten more treats but thought I don't go over total daily calories with the deficit. Help me.
Hey, i have a question i have 15% body fat and i can see at my abs that i have the outline and the four pack.how many days it will take to get six pack do u think?