Channel Title: Ivana Chapman Channel Description: 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. <video> Have You Damaged Your Metabolism With Dieting? Description: 🔥 Lose fat and keep it off long term: https://bit.ly/leanandstrongYT #ivanachapman #damagedmetabolism #metabolicdamage 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. </video> <video> Set Up Your Body Recomposition Plan For 2025 Description: 🔥 Start your body recomp journey here: https://bit.ly/leanandstrongYT References: Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum https://pmc.ncbi.nlm.nih.gov/articles/PMC7927075/ https://www.researchgate.net/publication/343549590_Body_Recomposition_Can_Trained_Individuals_Build_Muscle_and_Lose_Fat_at_the_Same_Time Barakat, Christopher & Pearson, Jeremy & Escalante, Guillermo & Campbell, Bill & De Souza, Eduardo. (2020). Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?. Strength & Conditioning Journal. Publish Ahead of Print. 10.1519/SSC.0000000000000584. 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. #ivanachapman #bodyrecomposition #bodyrecompositionplan </video> <video> Is Starvation Mode Why You're NOT Losing Weight? Description: 🔥 Lose fat and keep it off long term: https://bit.ly/leanandstrongYT #ivanachapman #starvationmode #fatlosstips 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. </video> <video> 9 Protein Myths Busted: Stop Believing THESE! Description: 🔥 Get your leanest body without fad diets: https://bit.ly/leanandstrongYT References: The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review https://pubmed.ncbi.nlm.nih.gov/25169440/ Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430. Devries MC, Sithamparapillai A, Brimble KS, Banfield L, Morton RW, Phillips SM. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. J Nutr. 2018 Nov 1;148(11):1760-1775. doi: 10.1093/jn/nxy197. PMID: 30383278; PMCID: PMC6236074. https://pubmed.ncbi.nlm.nih.gov/30383278/ 100g of protein in one meal Trommelen J, van Lieshout GAA, Nyakayiru J, Holwerda AM, Smeets JSJ, Hendriks FK, van Kranenburg JMX, Zorenc AH, Senden JM, Goessens JPB, Gijsen AP, van Loon LJC. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023 Dec 19;4(12):101324. doi: 10.1016/j.xcrm.2023.101324. PMID: 38118410; PMCID: PMC10772463. https://pubmed.ncbi.nlm.nih.gov/38118410/ International Society of Sports Nutrition Position Stand: protein and exercise https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786199/ Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation Shams-White MM, Chung M, Du M, Fu Z, Insogna KL, Karlsen MC, LeBoff MS, Shapses SA, Sackey J, Wallace TC, Weaver CM. Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation. Am J Clin Nutr. 2017 Jun;105(6):1528-1543. doi: 10.3945/ajcn.116.145110. Epub 2017 Apr 12. PMID: 28404575. https://pubmed.ncbi.nlm.nih.gov/28404575/ Human Skeletal Muscle Protein Metabolism Responses to Amino Acid Nutrition https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4942869/ A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults https://pubmed.ncbi.nlm.nih.gov/28698222/ Comprehensive overview of the quality of plant‐ And animal‐sourced proteins based on the digestible indispensable amino acid score https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7590266/ Instagram: https://www.instagram.com/ivana.chapman/ Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males: A Randomized Controlled Trial Bagheri R, Hooshmand Moghadam B, Ashtary-Larky D, Forbes SC, Candow DG, Galpin AJ, Eskandari M, Kreider RB, Wong A. Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males: A Randomized Controlled Trial. J Strength Cond Res. 2021 Feb 1;35(2):411-419. doi: 10.1519/JSC.0000000000003922. PMID: 33306586. 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. #ivanachapman #proteinmyths </video> <video> Inspiring Life Lessons I Learned From My Dad ❤️ Description: #lifelessons #ivanachapman </video> <video> Everything You Know About Fat Loss Is WRONG Description: 🔥 Lose fat and keep it off forever: https://bit.ly/leanandstrongYT #ivanachapman #fatlosstips #fatloss References: Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Nutrients. 2010 Dec;2(12):1266-89. doi: 10.3390/nu2121266. Epub 2010 Dec 15. PMID: 22254008; PMCID: PMC3257631. Effect of dietary adherence on the body weight plateau: a mathematical model incorporating intermittent compliance with energy intake prescription https://ncbi.nlm.nih.gov/pmc/articles/PMC4135489/ Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430. https://pubmed.ncbi.nlm.nih.gov/29497353/ Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber https://pubmed.ncbi.nlm.nih.gov/26514720/ Successful weight loss maintenance: A systematic review of weight control registries https://pubmed.ncbi.nlm.nih.gov/32048787/ Instagram: https://www.instagram.com/ivana.chapman/ 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. </video> <video> How To Manage Your Appetite For Fat Loss Description: 🔥 Get your leanest body in 12 weeks without fad diets: https://bit.ly/leanandstrongYT Reference: https://pubmed.ncbi.nlm.nih.gov/21574706/ Crum AJ, Corbin WR, Brownell KD, Salovey P. Mind over milkshakes: mindsets, not just nutrients, determine ghrelin response. Health Psychol. 2011 Jul;30(4):424-9; discussion 430-1. doi: 10.1037/a0023467. PMID: 21574706. 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. #IvanaChapman #appetitecontrol #managehunger #manageappetite </video> <video> Quit THIS In 2025 And You'll Stay Lean Forever Description: 🔥 YOUR ideal fat loss plan is HERE: https://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 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. #IvanaChapman #getlean #fatlossplan #theleanandstrongacademy </video> <video> Can't Lose Belly Fat? Try These 3 Tips! 🔥 Description: 🔥 Lose your belly fat without fad diets: https://bit.ly/leanandstrongYT #ivanachapman #bellyfat #losebellyfat How To Reduce Your Belly Fat And Get Visible Abs https://youtu.be/yvIjKJUVjjo References: Discrepancy between self-reported and actual caloric intake and exercise in obese subjects https://pubmed.ncbi.nlm.nih.gov/1454084/ Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber https://pubmed.ncbi.nlm.nih.gov/26514720/ Successful weight loss maintenance: A systematic review of weight control registries https://pubmed.ncbi.nlm.nih.gov/32048787/ Instagram: https://www.instagram.com/ivana.chapman/ 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. </video> <video> You're NOT In A Calorie Deficit! Description: 🔥 Lose fat and keep it off long term: https://bit.ly/leanandstrongYT #ivanachapman #starvationmode #fatlosstips 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. </video> <video> Protein Helps You Lose Fat, But You’re Doing It WRONG Description: 🔥 Get your leanest body in 12 weeks without fad diets: https://bit.ly/leanandstrongYT References: Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430. Trommelen J, van Lieshout GAA, Nyakayiru J, Holwerda AM, Smeets JSJ, Hendriks FK, van Kranenburg JMX, Zorenc AH, Senden JM, Goessens JPB, Gijsen AP, van Loon LJC. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023 Dec 19;4(12):101324. doi: 10.1016/j.xcrm.2023.101324. PMID: 38118410; PMCID: PMC10772463. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults https://pubmed.ncbi.nlm.nih.gov/28698222/ Comprehensive overview of the quality of plant‐ And animal‐sourced proteins based on the digestible indispensable amino acid score https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7590266/ Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males: A Randomized Controlled Trial Bagheri R, Hooshmand Moghadam B, Ashtary-Larky D, Forbes SC, Candow DG, Galpin AJ, Eskandari M, Kreider RB, Wong A. Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males: A Randomized Controlled Trial. J Strength Cond Res. 2021 Feb 1;35(2):411-419. doi: 10.1519/JSC.0000000000003922. PMID: 33306586. Human Skeletal Muscle Protein Metabolism Responses to Amino Acid Nutrition https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4942869/ 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. #ivanachapman #proteingoals #proteingoal </video> <video> The Truth About "Calories In, Calories Out" Description: 🔥 Get your leanest body without fad diets: https://bit.ly/leanandstrongYT #ivanachapman #cico #caloriesincaloriesout Reference: Daily energy expenditure through the human life course https://pubmed.ncbi.nlm.nih.gov/34385400/ Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber https://pubmed.ncbi.nlm.nih.gov/26514720/ 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. </video> <video> Body Recomposition Diet: Lose Fat AND Build Muscle! Description: #IvanaChapman 🔥 Lose fat and build muscle with The Lean & Strong Academy: https://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 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. #bodyrecomp #bodyrecomposition #bodyrecompositiondiet </video> <video> Reduce Your Body Fat Percentage To 15% Description: 🔥 Get your leanest body in 12 weeks without fad diets: https://bit.ly/leanandstrongYT #ivanachapman #dropbodyfat #losebodyfat References: Body Composition of Competitive Bodybuilders: A Systematic Review of Published Data and Recommendations for Future Work https://pubmed.ncbi.nlm.nih.gov/36727905/#:~:text=In%20the%20general%20preparation%20phase,%2D10.7%25%20for%20male%20athletes. The mechanisms of muscle hypertrophy and their application to resistance training https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2010&issue=10000&article=00040&type=Fulltext Self-selected resistance training intensity in novice weightlifters https://pubmed.ncbi.nlm.nih.gov/15142014/ Sport Nutrition-2nd Edition by Asker Jeukendrup & Michael Gleeson The American Council on Exercise Body Fat Percentage Norms Video credits: Women’s figure: Finals Comparison for Figure // Arnold Classic 2020 - Pro League News Men’s bodybuilding: 2019 WNBF Worlds Overall Pro Bodybuilding - Christopher Barakat GNC championships 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. </video> <video> What I Learned After Tracking Calories And Macros FOR 100 DAYS Description: 🔥 Get lean without giving up the foods you love: https://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 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. #ivanachapman #macrotracking #calorietracking #caloriecounting </video>

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Description

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.

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