Optimizing Fat Loss: Duration of Deficit, Maintenance & Build Phases - Day 77
The Body Recomposition Revolution | Fat Loss and Strength for Women 35+Show Notes
Can You Lose Fat and Build Muscle at the Same Time? The 4 Phases of Body RecompositionHow long should you stay in a calorie deficit, when should you eat at maintenance, and when is it finally time to focus on building muscle? *make sure you’re following the show so you don’t miss daily uploads* Day 77 of the Body Recomposition Revolution wraps up the biggest lesson of the week: stop thinking about your body in random diets and start thinking in phases. This week we built the RAC body recomposition framework:
•REVEAL → RECOVER → BUILD → REPEAT• 🔥 REVEAL: Use a moderate calorie deficit to lose body fat while protecting muscle, strength and training performance. ⚖️ RECOVER: Return toward maintenance calories, stabilize your weight and give yourself more fuel for training, recovery and life. 💪 BUILD: Stop prioritizing weight loss and start prioritizing progressive strength training, adequate nutrition, protein, recovery and muscle growth. 🔁 REPEAT: Reassess. When the time is right, another fat-loss phase can reveal the additional muscle you've built.
Yes, you can lose fat and build muscle at the same time, especially if you're newer to strength training, returning after time away, or carrying more body fat. But that doesn't mean you can maximize fat loss AND muscle growth simultaneously forever.
If you want rounder glutes, defined shoulders, stronger legs and a more toned body, constantly eating less isn't the answer.You cannot reveal muscle you never gave yourself time to build.The goal isn't to spend 365 days trying to make the scale smaller.
It's to zoom out: Less body fat. More muscle. More strength. Better shape.That's body recomposition.
WORKOUTS: Ready to build? Join the RAC Recomp Collective. MACROS: Need your Build calories + macros? Email me: [email protected] INSTA: Want the Reveal → Recover → Build roadmap? Follow @RACFitness_. SHARE: Know someone afraid to eat more? Send her this episode.
🎯 TODAY'S 3 RAC RECOMP TARGETS LOG EVERYTHINGEvery bite, drink, snack, condiment... everything that enters your mouth today. No skipping it because it “wasn't a good choice.” Log it and move on.
HIT 8,000 STEPSToday is a simple 8K day. No magic number. Just get up, move and hit your target.
BUILD YOUR MORNING ROUTINEGo back and listen to the Morning Routine episode and create yours. A consistent morning routine is going to matter when we move into the next phase of this 90-day series.- REVEAL
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