How to Tell If You're Losing Fat and Not Muscle - Day 55
The Body Recomposition Revolution | Fat Loss and Strength for Women 35+Show Notes
How do you know if you're actually losing fat, not just losing weight? In this episode, Robyn explains why the scale alone can be misleading and how to measure real body recomposition. You'll learn why body weight naturally fluctuates due to water, glycogen, sodium, digestion, hormones, and your menstrual cycle, why strength training and adequate protein are essential for preserving muscle while losing fat, and why the most successful women track progress using three tools: the scale, tape measurements, and progress photos. If your goal is to look leaner, stronger, and more toned (not just lighter) this episode teaches you exactly how to measure what actually matters. Today's RECOMP Targets Start tracking your weight consistently and focus on weekly trends, not daily fluctuations. Take waist, hip, and thigh measurements every two weeks using the same landmarks. Take front, side, and back progress photos every two weeks under the same conditions to objectively track body recomposition.
💪 Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app. 📊 Looking for calories and macros that are actually designed for your body, metabolism, and goals? Reach out for a Custom Macro Formulation and take the guesswork out of nutrition. [email protected] 📲 Follow @RACFitness_ on Instagram for daily evidence-based fitness and nutrition tips for women over 35. ⭐ If you're enjoying the series, leaving a quick 5-star rating and review helps more women find us
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Why do some women over 35 successfully lose fat, build muscle, and keep the weight off, while others stay stuck? In Part 2, I’m sharing six more habits of my most successful body recomposition clients. We’re talking workout consistency, eating enough protein, planning ahead, sticking to your macros, and why the scale shouldn’t control your mood. Ready to stop guessing? 💪 Get stronger with the RAC Fitness workout app 🥗 Get your personalized macros for fat loss and muscle growth
6 Things Women Who Actually Lose Fat and Build Muscle Do (Part 1) Why do some women lose body fat, build lean muscle, and completely transform their physiques while others stay stuck? After years of coaching women through fat loss, strength training, and body recomposition, I've noticed six things my most successful clients have in common. And spoiler: It's NOT about having the perfect diet or workout plan. 💪 Want results without the guesswork? Get structured strength training workouts in the RAC Fitness App. In Part 1, we're talking about prioritizing strength training, lifting with REAL intensity, asking questions, embracing discomfort, applying feedback, and learning not to take coaching personally. If you're a woman over 35 struggling with stubborn belly fat, a weight loss plateau, or building that strong, toned physique, this episode is for YOU. 🔥 More muscle. Less misinformation. Follow @RACfitness_ on Instagram for practical fat loss and body recomposition tips. 🎙️ Follow The Body Recomposition Revolution so you don't miss Part 2!
Best Workout Routine to Lose Belly Fat: Advanced Women What's the best strength training workout split for losing belly fat and building muscle after 35? In this episode of The Body Recomposition Revolution, we're breaking down advanced weightlifting for women who want to lose body fat, build glutes, sculpt shoulders, and achieve a leaner, stronger physique. You'll learn: Beginner vs. intermediate vs. advanced lifting
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.