how I build a SUSTAINABLE fitness routine | fat loss & muscle growth and body recomp

how to build a fitness routine for fat loss, muscle growth & body recomp | stepping into womanhood

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from broke to 5 streams of income & $1000s in savings and investments | financial level up

how i build & maintain my body | tips for muscle growth, healthy fat loss & maintenance

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Instagram: @adamalorna

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Camera: Sony A7c
Lens: FE24-240mm Lens
Microphone: Rode VideoMic
Editing: Final Cut Pro (by Me)

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TAGS
body recomposition,body recomp,lose fat,build muscle,how to lose fat and build muscle,how to build muscle

[JazmineGarciaTV]

I could literally fall asleep to your voice in the most positive way possible. You speak so eloquently, super intelligent, and gorg!! Thank you for your content

[adharthekealote]

Lifting: 3*
1. Lifting: Foundation of both, sculpting and losing fat. Start w 3 times a week, hitting each muscle group legs, back, chest, biceps
Legs; Back * Biceps & chest-shoulder-triceps
2. Keep 2 plans to switch things up and use time more efficiently if machines aren't available
3. Hire PT for at least 1 session for guidance and safety. Or online guides.
4. A stretch routine from the start to treat your body like a athlete you've newly become. You've to change the way you see your body NOW.


1 HIIT/boxing day per week

1 Cardiovascular day to push heart beat the Max + calorie burn

1 low intensity day, i.e. pilates etc for mobility, strengh, flexibility

10K step a day

Nutrition :
1. The food you eat either make or break you
2. Key things: protein w every major meal
3. Healthy fats
4. Whole foods over the broken /processed versions of it
5. Make veggies/healthy food fun lol

[yuridiana]

Took notes and ready to apply them on my life. Thank you for being straightforward!!

[audioplugg]

Another good workout routine is working every muscle Mon-Fri. 1 set 25 reps for each muscle with no rest. It takes about 10-15mins to complete. Switch up the exercise for each muscle the next day. We all were told to work each muscle group once a week, which means you're only working biceps 4x's a month. Light workouts with increased consistency gets you some impressive results. Only people who need intense workouts are athletes.

[akosuakoranteng]

Hey Sis!! Thanks for the video, glad you mentioned only lifting 3 times a week- I find I can only really sustain weight training max 3 three days a week - more than that and I just feel exhausted! I thought it was just me! I also think if you're going to lift you really have to have amazing nutrition to fuel your body because wow! Anyway thanks again!

[gogigyorl]

Immediately subscribed. The most realistic routine for people who work 5 days a week. I didn’t think about the long term mentally isolating effect of only prioritising gym!

[alicetsui]

ahhhh thank you so much for this video. i've always struggled with a fitness routine; I just don't have that natural, "wake up at 5 am with a ton of energy and LET'S GO GO GO at the gym" mentality... i climb fairly consistently and that's worked for me since it feels more like a game than working out, but I do want to sculpt my body a bit more and feel stronger in certain places. i feel like so many fitness content creators have routines that feel unattainable or unsustainable, and the bar of entry feels soooo high for me. you speak in a way that's so real and easy to understand, and makes me feel like i can approach this in a sustainable manner without burning out or hating the process. thank you!!!

[ashF-me]

Thank you for sharing your journey. It’s inspiring to see someone prioritize health in a realistic way.

[vnilladyyvnilladyy-fz]

I've been struggling to find a routine that works for me. Your tips on consistency really resonate.

[HGAitssimple]

Praying for my healing, I damaged my knees and even my feet joints, may the most high have mercy on me and restore my health, so I can be of max. service for him and his children.

[tracey]

She's such a delight to listen to

[beingbett]

Lmao “ …actually I don’t forget I’m doing cardio, cos when I’m breathing real heavy, I remember” Made me smile haha😅

Stretching and mobility exercises are something I’ve always disliked doing but I’ve been looking at doing group yoga classes to encourage myself to be consistent.

Such practical advice, loved the video 🤍

[of]

You are very well-spoken and it is soothing to the ears 😊. Bravo

[alldayamyj]

This is such great practical advice and a sea of just confusion within the fitness spaces and “weightloss” side of social media! Thank you for this!

[amandacarr]

I just purchased your guide, and I love how detailed it is.

[SuthenGirl]

I’m so glad you stated that about real animal fats. I’ve gone carnivore & lost about 100lbs (along with intermittent fasting). Animal fats keep us satiated & are real whole food. I’ve been able to gain a lot of muscle from lifting & toned my legs by rebounding (with a an ultra strong bellicon).

[shanikacorb]

Great video. The tips you gave were golden. I have recently tried balsamic vinegar on a pizza. And I had no clue it was sooo tasty. Excellent tip to drizzle it on vegetables. ❤️

[khandiesjourney]

Love this video!! Thank you for this..working on body recomp at the age 53..

[Harmzlondon]

Thank you for this informative video ❤

[iOla]

Great, thorough and practical info, thank you. 🙏🏾