How to Reverse Diet After Eating Too Little - Day 68
The Body Recomposition Revolution | Fat Loss and Strength for Women 35+Show Notes
Can eating more fix a slow metabolism? What is reverse dieting, how do you reverse diet after eating too little, and how can you increase calories without gaining fat? In Day 68 of the Body Recomposition Revolution, we're talking about reverse dieting, metabolic adaptation, low energy availability, chronic dieting, under-eating, hormones, metabolism, muscle loss, and weight gain. I share my own experience increasing my intake by roughly 800 calories per day, initially gaining weight, then eventually eating dramatically more while sleeping better, recovering better, training harder, and building more muscle. We also look at research showing that increasing energy intake can improve reproductive function in exercising women with menstrual dysfunction. But here's the important distinction: eating more doesn't magically cause fat loss, and reverse dieting isn't a metabolism hack. The goal is to adequately fuel everything you're asking your body to do. Today's 3 RAC Recomp Targets: Track your calories for 7 days and find your daily average Track your steps for 7 days to understand your actual activity. Complete two 30–45 minute Zone 2 sessions this week. 🥗 Eating too little, eating too much, or have no clue? Email [email protected] for a custom macro formulation based on your body, activity, and body-recomposition goals. 💪 Need the workouts too? Join the RAC Recomp Collective for progressive monthly strength training inside the RAC app for $29.99/month.Join the RAC Recomp Collective 📲 Follow @RACFitness_ on Instagram for daily body recomposition education and episode takeaways. 🎧 Follow + rate The Body Recomposition Revolution on Spotify
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What is the best workout routine to lose belly fat for women? If you’re an intermediate lifter trying to lose body fat, build muscle, get toned and change your body composition, this episode gives you the exact weekly strength-training and cardio split to follow. Follow @RACfitness_ on Instagram for Intermediate Workout Split graphic. Want the workouts programmed for you? Join the RAC workout app for structured strength training designed for women who want to lose fat, build muscle and create that X-frame. In this episode: • 4 strength-training days • Squat + glute lower body day • Upper body PUSH day • Hinge + posterior-chain lower body day • Upper body PULL day • Zone 2 cardio + 8–12K daily steps • Progressive overload without overtraining The intermediate shift: you stop just working out and start training with intention. Follow The Body Recomposition Revolution on Spotify or Apple Podcasts so you don’t miss an episode.