Should I Lose Weight or Build Muscle First? UPDATED Part 2 - Day 73
The Body Recomposition Revolution | Fat Loss and Strength for Women 35+Show Notes
Should you lose fat or build muscle first? What happens after a calorie deficit? And can you build muscle without gaining a bunch of body fat? In Day 73 of the Body Recomposition Revolution, we finish the Reveal → Recover → Build → Repeat framework and tackle the part of body recomposition many women struggle with most: stopping the diet and eating more. Most women know how to start a weight-loss diet. Far fewer know what to do when the calorie deficit ends. Do you increase calories?Will the scale go up?Does eating at maintenance make you regain fat?Do you need to bulk to build muscle?And how do you know when it’s time to stop losing fat and start building? Today, we answer those questions. Body recomposition for women: how fat-loss, maintenance, and muscle-building phases fit together
Why a calorie deficit should have an ending
What maintenance calories actually mean
Why maintenance is a skill—not failure
Why your weight may initially increase when you eat more without meaning you've regained body fat
How carbohydrates, muscle glycogen, water, and food volume affect scale weight
When it may be time to move from fat loss to maintenance
Why muscle takes much longer to build than fat takes to lose
How to build muscle without unnecessarily gaining body fat
Why eating more doesn't automatically build more muscle
How progressive overload drives muscle growth
How much protein supports resistance-training adaptations
How to decide whether you should lose fat, maintain, or build muscle next
Fat can be lost in months. Muscle is built over years. That’s why spending your entire year trying to make your body smaller can work against the physique you actually want. Instead, zoom out. REVEAL: Lose body fat while protecting muscle.RECOVER: Return toward maintenance and support recovery and performance.BUILD: Give yourself time and fuel to progressively train and build muscle.REPEAT: Reassess—and use another fat-loss phase only when it actually serves your goal. Over time: less fat + more muscle + more strength + better shape = body recomposition. TODAY’S 3 RAC TARGETS 1. CHOOSE YOUR PHASE.Write down REVEAL, RECOVER, or BUILD. Which goal deserves your priority next? 2. PICK 3 BUILD NUMBERS.Choose 3 exercises that matter to your physique goals and record your current weight + reps. Example:Hip Thrust: weight + repsShoulder Press: weight + repsBulgarian Split Squat: weight + reps - These become your objective starting points for progressive overload. 3. GET 8,000–10,000 STEPS TODAY.Support your daily movement without automatically piling on more cardio.
WANT THE WORKOUTS? Stop guessing what to do when you walk into the gym. Join the RAC Recomp Collective for progressive monthly strength-training programs designed to help women build muscle, lose fat, and get stronger inside the RAC app.
WANT YOUR MACROS CALCULATED FOR YOU? Your calorie and macro targets should match the phase you’re actually in. For a Custom RAC Macro Formulation, email: [email protected]
FOLLOW ALONG Follow @RACFitness_ on Instagram for evidence-based body recomposition education, workouts, and the graphics that go with this series.
Save what you need. Put it into practice. Track what changes. ⭐ If this series is helping you, follow the Body Recomposition Revolution and leave a quick Spotify rating. It helps more women find the show.
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