How to Look Toned in a Calorie Surplus - Day 76
The Body Recomposition Revolution | Fat Loss and Strength for Women 35+Show Notes
In this episode, we focus on the BUILD phase, shifting your goal from fat loss to building lean muscle through strength training, proper nutrition, and recovery. Learn why building muscle doesn't mean getting bulky and how to fuel your workouts effectively with protein and carbs. Embrace progress measured by strength gains and muscle development rather than scale weight. Today's actionable targets: pick one lift and record your baseline to track progress over 4 weeks, hit your protein target based on your goal body weight, and choose your physique and strength goals. Stay consistent, be patient, and remember: you can't reveal muscle if you don't give yourself time to build it.TODAY'S 3 RAC TARGETS 1. SET A STRENGTH BENCHMARK Pick one lift and record your current weight + reps. Your goal: beat it in 4 weeks through more weight, more reps, or better form. 2. HIT YOUR PROTEIN TARGET Hit your protein goal today AND tomorrow. Easy starting point from the episode: ~1 gram per pound of goal body weight, divided across your meals. 3. CHOOSE WHAT YOU'RE BUILDING Write down: 1 physique goal: “Build my glutes.” 1 strength goal: “Hip thrust 185 lbs × 10.” Give your BUILD phase a purpose. 🏋️ WORKOUT APP Want muscle to reveal? You have to build it first. Join the RAC Recomp Collective for progressive monthly strength training inside the RAC app.🥗 CUSTOM MACROS Not sure how much you should actually be eating? Get your Custom RAC Macro Formulation: [email protected]📲 INSTAGRAM Want the visual?Follow @RACFitness_ for the graphics that go with every episode.
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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
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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.