Joey Atlas , I understand. To clarify, I should increase the resistance while decreasing the reps, and if I need to skip or swap an exercise due to my knee or elbow discomfort, I should add an extra set of a different exercise to compensate and do less Cardio .Does that sound right?

Joey Atlas, here's my progress so far. My measurements were: hips - 42 in, waist - 34 in, thighs - 26 in, and arms - 12.5 in. I've lost one inch on my waist, my thighs are now 24.5 inworkout , and my hips are 41.5 in – which is good because I don't want to lose any inches there. My visceral fat is down to 13 if I stay at 158 lbs.

Now, how should I proceed? I don't need to lose any more inches just  need to  increase lean muscle, eliminate back fat , cellulite,  tone my arms, hips, and inner thighs and the visceral fat 

I'm making good progress, but my right knee is sore right now, and I have 7 weeks until my vacation, which involves a lot of walking and climb

I need your suggestions on which exercises to do on the 6-day schedule and which ones to avoid. , in order to heal. I want to keep my progress going without creating problems for my knee. I believe the soreness is in the vastus medialis.

Thanks for your help.

Joey Atlas, This gives me hope. I really don't want to rush my body. I just wanted to make sure I'm on the right track for my immediate and long-term goals. I want this to be a lifestyle that will sustain me well into my older years. I definitely want to be in the best possible health / fitness I can be .  

Thank you so much for a quick response.

Joey Atlas Hello Joey , 

Here's an update on my progress. I've seen some improvement, but not enough with the cellulite. My arms have really improved. How can I truly change my body mass and appearance without losing any more weight? I'm on week 12 and preparing for a summer trip to Greece, where I'll be doing a lot of walking and time at the beach. How can I be beach-ready without overdoing it and risking injury, which could affect my trip, especially since it involves historical sites with stairs and lots of walking?

I don't want to increase weights because my right arm starts to hurt around the elbow, and my right knee sometimes when I train. See my scale results for this week. I'm still following the 6-day schedule with cardio.I only did 5 days last week due to Mothers day weekend. 

Please advice .Would  I be able to build lean mass and muscle in the next 8 weeks? Thanks 

Joey Atlas

To clarify the cardio sessions: should I add an extra bodyweight cardio every day, even on the days there's one in the schedule? Can you advise on which ones you recommend I add? 

Joey Atlas I will follow your recommendations and keep you posted. Thank you so much for your program; I tell everyone how great it is. I am looking forward to the results.

Joey Atlas

Breakfast: Coffee with organic, grass-fed milk (half and half), 11g of collagen powder daily. Twice a week: Greek yogurt (plain) with 2 tbsp of hemp seeds and fruits (blueberries, strawberries, or bananas). I limit bananas to 3 per week.

1 time a week: 1/2 cup of oatmeal with pecans, hemp seeds, and organic coconut milk.

Twice a week: Catalina Crunch cereal with coconut milk and a banana.

Three times a week: 2 eggs with spinach or peppers, avocado, and one slice of healthy bread.

Snacks: Protein shake with coconut milk, almonds, fruits, 2 rye crackers with aged cheese.

Lunch and dinner are similar. If I have carbs for lunch, I'll have a salad for dinner, or a mix.

Main meals: Tuna, chicken, turkey, salmon, or organic beef, each paired with a carb, vegetable, or salad featuring avocado, cucumbers, and olive or MCT oil/balsamic vinaigrette. Carbs: Rice, Sweet potatoes, plantains, or vegan pasta.

I drink water all day.

what  should I change or add to accomplish the goal. Thanks

Joey Atlas

Here is the information from the scale. Hope this helps. Right and left leg muscle standard ratio: 88.7%, and muscle mass: 13.8 lbs (this part was cut out of the attachment). It has my health age higher than my actual age. I'm not sure if I should be concerned about that or if it's accurate. ?

Hi ,

I use 5 lb dumbbells and 20 lb resistance bands.

I've only done the cardio videos on Day 3 that are in that section. Should I add other bodyweight cardio videos for the other days when I'm not doing lower body? I  go walking the days I do upper body.

I have a body composition scale. I started with a BMI of 29.8, bone mass of 5.0, and visceral fat of 15.

Now, my BMI is 28.6, my bone mass is 5.0, and my visceral fat is 14. I've never been able to get these numbers lower, so it would be great to see some change.

My goal is to increase muscle mass and decrease visceral fat to change my body composition and appearance. 

Thanks for the added face exercises in your channel! I lost 15 pounds a couple of years ago, and developed some wrinkles on my neck and a bit of sagging in my lower jaw. I really don't want to lose any more weight.

My measurements are: hips - 42 in, waist - 34 in, thighs - 26 , and arms - 12.5 in. I'd like to lose one inch from my waist and thighs but keep my hips.LOL