How to Lose Fat FAST Without Losing Muscle | Fat Loss Macros for Women Over 35

Want to lose body fat before an upcoming vacation, wedding, or special event WITHOUT sacrificing the muscle you've worked so hard to build?

INSIDE THIS EPISODE:

▶️Your fat loss macros:

1,800 calories | 170g protein | 175g carbs | 47g fat

• How to lose fat while preserving muscle.

• My simple AI meal prep strategy.

• What to expect in your first week and over 30–60 days.

YOUR 3 RAC TARGETS THIS WEEK:

Set your macros and plan your meals.

Meal prep and repeat your meals.

Follow your plan for 7 days and track your progress!

READY TO START YOUR BODY RECOMPOSITION? 💪🏼

📲 FOLLOW ME ON INSTAGRAM

See my actual meal prep, recipes, workouts, and daily body recomposition tips! DM me after completing your first week and tell me how it went!

https://www.instagram.com/racfitness_/ 

📊 GET YOUR CUSTOM MACROS | $99

Stop guessing! Get personalized calorie and macro targets designed for YOUR body, activity level, and fat loss goals.

💪 JOIN THE RAC RECOMP COLLECTIVE | $29.99/MONTH

Get access to my strength training programs, structured workouts, accountability challenges, and a community of women working toward the same goal: losing fat, building muscle, and getting STRONG!

📱 TRACK YOUR MACROS WITH MACROSFIRST

Plan your meals, track your nutrition, and copy your meals across the week to make hitting your macros ridiculously easy!

https://macrosfirst.com/ 

🎧 START MY FREE 90-DAY RECOMPOSITION SERIES

Ready to lose fat, build muscle, and transform your body? Start with Day 1 of my 90-Day Recomposition Series today!

https://open.spotify.com/episode/3IgusLTCsYya34ulUSS0B9 

💌 QUESTIONS OR PERSONALIZED COACHING?

Email me at [email protected]

⭐ LOVE THE PODCAST?

Follow The Body Recomposition Revolution on Spotify, leave a 5-star rating, and share this episode with a woman who wants to lose fat WITHOUT losing her muscle!

Go touch a dumbbell. 💪🏼

Workout Gear Guide for Women: Best Clothes and Shoes for LiftingWhat are the best workout clothes and lifting shoes for women who lift weights? I share what I actually wear after 20+ years in the gym, including Nike Metcons, Nike Air Force 1 high-tops, INOV-8 lifting shoes, ASICS, DFYNE Impact, CRZ Yoga Butterluxe, Lululemon, Athleta, Old Navy and Vuori.

Learn why running shoes aren’t ideal for heavy lifting, what makes a good weight-training shoe and how to choose squat-proof leggings, supportive sports bras and workout tops that stay in place.

TODAY’S RAC TARGET: Try on your three most-worn gym outfits. Perform a squat, lunge, hip hinge and overhead reach. Notice what rolls, rides up, becomes see-through or restricts movement. Then check whether you’re lifting in stable training shoes or highly cushioned running shoes.

Find the complete product guide at @RACfitness_ on Instagram and tell me your most-worn gym brand. Better yet, send me a picture of you wearing it, and I’ll share it to my story with a shoutout!

Still listening but not following? Make sure new episodes actually find you: Follow The Body Recomposition Revolution

Done guessing what your macros should be? I’ll calculate them specifically for your body, goals and training. Get your Custom Macro Formulation for $99

You have the information. Now you need the workouts and consistency. Join the RAC Recomp Collective for $29.99/month

📣 I’ve gotten your emails. Don’t worry, we’re not done-done! Make sure you’re following the show so your feed is alerted when I get behind the mic again. Until then, start back at Day 1 with a friend.

If you enjoyed this series, please drop a rating! <3 So much love to you ladies!!

What does it actually take to change your body composition and maintain your results for life? On Day 90 of the 90-Day Body Recomposition Series, we're finishing with something bigger than fat loss, macros, metabolism, or workouts: becoming the woman who lives these habits.

After 90 days, 90 lessons and 270 targets, the goal isn't to spend your life thinking about your body. It's to become healthy enough to fully live it. Research discussed in this episode found that previously inactive women who consistently exercised developed a stronger exercise identity, and those who identified more strongly as exercisers were more likely to still be exercising months later. ** sustainable body recomposition and metabolic health aren't about staying motivated or constantly starting another diet. They're about building systems and standards you return to: strength training, protein, daily movement, appropriate nutrition, recovery, and using data to course-correct instead of quitting.

YOUR FINAL 90 DAY DAILY TARGETS- - -

1. Get comfortable being uncomfortable. Choose one thing you've been avoiding because it's hard and do it.
2. Create your forever floor. Decide the minimum standards you'll maintain even when life gets messy.
3. Decide who you are now. Finish the sentence: "I am a woman who ______."

Keep going with RAC:
📲 Follow @racfitness_ for evidence-based body recomposition for women 35+.
🥩 Need your numbers? Get a RAC Custom Macro Formulation.
💪 Need the workouts? Join the RAC Recomp Collective.

90 Days. 90 Lessons. 270 Targets. Now go become her.

Does maintaining weight loss get easier over time? And how do people actually keep weight off long term without dieting forever?

⭐ Follow now so you don’t miss Day 90: the final piece of your Body Recomposition Roadmap.On Day 89 of the 90-Day Body Recomposition Series, we’re finishing the research on successful long-term weight loss maintenance and the habits of people who lost significant weight and kept it off.

The encouraging finding? Weight loss maintenance can get easier with time. As nutrition, strength training, movement, protein, and self-monitoring become habits, maintaining your results starts to feel less like dieting and more like your normal life.

We’ll cover how to catch weight regain early, why successful maintainers keep certain habits, and why a small drift only requires a small correction.

The goal isn’t to become great at losing weight. It’s to become great at maintaining your results.

TODAY’S RAC RECOMPOSITION TARGETS:

1. Define your maintenance “red flag” range.
2. Choose your 3 non-negotiable maintenance behaviors.
3. Build your course-correction plan before you need it.

📲 Follow @racfitness_ on Instagram
🥗 Custom Macro Formulation: Personalized calories + macros
🏋️‍♀️ RAC Recomp Collective: Monthly progressive strength workouts in the RAC app

Research finds that walking an hour a day sustains weight loss better than intense workouts. Join us as we break down the science and share actionable advice to help you build this healthy habit effectively

In Day 88 of the Body Recomposition Revolution, we're looking at what successful long-term weight-loss maintainers actually did. In the National Weight Control Registry research discussed in this episode, high levels of daily physical activity were common, and walking was the most commonly reported form of activity.

Plus, I'm introducing the simple 20/20 Challenge: normal daily life + a 20-minute walk earlier in the day + another 20-minute walk later.

🎯 TODAY'S 3 RAC TARGETS

1. ​👟 Establish your movement floor: check your weekly step average and choose your sustainable daily minimum.
2. ​🚶‍♀️ Try the 20/20 Challenge: two 20-minute walks today.
3. ​🥩 Get your protein snacks in order: choose a few easy high-protein options to keep ready this week.

Want more RAC?📲 Follow @racfitness_ for the 20/20 Challenge + daily recomp tips.

🥩 Get your RAC Custom Macro Formulation for personalized nutrition targets.

💪 Join the RAC Recomp Collective for monthly strength programming.

How often should you weigh yourself for weight loss? Why do people gain weight back after losing it? And do you need to track food forever?🥗 Need your exact calories + macros? Get a RAC Custom Macro Formulation personalized to your body, goals, lifestyle, and training.

It's DAY 87 of our 90 Day RAC RECOMP Summer Series, we’re continuing through the research on people who successfully lost significant weight and kept it off for years.

Today we cover four more habits of successful long-term weight loss maintainers: regularly weighing themselves, continuing to monitor food intake, maintaining a consistent eating pattern, and staying relatively consistent across weekdays, weekends, holidays, and vacations.

You’ll learn why the scale is data, not judgment, why weight trends matter more than individual weigh-ins, how weekends can quietly erase a calorie deficit, and why catching small slips early can help prevent larger weight regain.

📲 Follow @racfitness_ on Instagram for daily body recomposition, strength training, and nutrition tips for women 35+.

DAY 87 RAC RECOMP TARGETS

1. Choose your weigh-in system: Pick a consistent schedule, such as 3 mornings per week or daily weigh-ins using a weekly average.
2. Build your weekend anchor: Choose one nutrition habit that stays consistent Saturday and Sunday, such as hitting your protein goal.
3. Set your personal guardrail: Choose an early warning sign, such as a weight range, waist measurement, or how a certain pair of pants fits.

The goal isn’t to never slip up. It’s to catch the slip before it becomes a slide.🏋️‍♀️ Need the workouts too? Join the RAC Recomp Collective for progressive strength workouts designed specifically for women who want to build muscle, lose fat, and reshape their body.

Should you do keto to lose weight? And what do people who lose significant weight and actually keep it off have in common?

Want the visuals, videos, and resources that go with this episode? Follow me on Instagram @RACfitness_

Day 86 kicks off our final four days by breaking down research from the National Weight Control Registry on successful long-term weight-loss maintainers. Today, we cover the first four habits: calorie control, lower-fat eating, regularly eating breakfast, and maintaining dietary restraint.

We’re also talking keto vs. carbs for fat loss, why the initial keto weight drop isn’t all body fat, why carbohydrates can support strength training and muscle growth, and why maintaining your results requires some structure long after the diet ends.

DAY 86 RAC TARGETS:

1. ​🍌 Add a carb around your workout and notice how you perform.
2. ​🍳 Find your “forever breakfast” that’s protein-centered, simple and repeatable.
3. ​📏 Measurement Monday: Measure your waist and thighs and record them.

90 Days. 90 Lessons. 270 Daily Targets.Follow The Body Recomposition Revolution and come back tomorrow for

Do you have to track macros forever to lose fat, build muscle, and maintain your body composition? No. But learning to track your food can be one of the most valuable tools for women 35+ who want to improve their body composition and metabolic health.

In today’s episode of the Body Recomposition Revolution, we’re breaking down the 3 stages of macro tracking: tracking to learn, tracking to execute a specific fat-loss or muscle-building goal, and eventually learning to eat with less tracking while keeping the skills you built.

You’ll learn why tracking calories and macros can teach you what protein portions actually look like, where hidden calories creep in, how much food your body needs during a deficit, maintenance or build phase, and how to know when it might be time to start tracking again. Most importantly, macro tracking is a tool, not a life sentence.

🎯 TODAY’S 3 RAC TARGETS

1. ​🍽️ Build ONE repeatable meal you know without tracking.
2. ​📲 Pre-log one full day of food and copy it across the next 4 days.
3. ​❤️ Complete one 40-minute Zone 2 cardio session this week.

Want more easy, saveable pics for recomp?📲 Follow @racfitness_ for daily body recomposition tips.🥩 Need your numbers? Custom Macros (72 hour turnaround)💪 Need the workouts? Join the RAC Recomp Collective.

Follow on Spotify. We’re finishing this 90-day series together, and I don’t want you to miss what comes next

Today we’re recapping the biggest lessons from this week about what actually changes your body: Pilates vs. weight training, soreness and muscle growth, whether CrossFit makes you bulky, the minimum amount of strength training you need, mind-muscle connection, and why eating MORE and doing less meaningless cardio ultimately helped me change my body composition.

The big takeaway? Stop judging your workouts by calories burned, sweat or soreness. If you want to build muscle, lose fat and create a more defined physique, your training needs to create the right stimulus.

Your 3 targets for today:

1. ​ Prep ONE protein for the week. Keep it stupid simple. Chicken, ground turkey, hard-boiled eggs, Greek yogurt bowls, whatever gives you an easy protein option when the week gets crazy.

1. ​ Put your workouts on your actual calendar. Look at your real week, choose exactly when you’re lifting, and treat those times like appointments you don’t cancel.

1. ​ Do ONE thing tonight that makes tomorrow easier. Be your own butler. Lay out your workout clothes, pack your lunch, prep breakfast, fill your water bottle or put your gym bag in the car. Remove the friction before Monday starts.

And for this FINAL WEEK, I want your burning body recomposition questions. What do you still want explained before Day 90? Send me a message on Instagram @RACfitness_ or email [email protected].

Let’s finish strong.

Can eating more actually help you lose body fat and build muscle? Can you gain weight on the scale but actually look leaner?

*remember to follow show so you're not missing updates and deficit 'reveal' phase info*

I intentionally stopped chasing weight loss, ate more food, cut back on meaningless cardio, and focused on progressive strength training. Today, I’m about 10 pounds heavier than when I started body recomposition, but I’m stronger, more muscular, and I officially hit my goal of adding 2 pounds of muscle.

In this episode of The Body Recomposition Revolution, I’m sharing my own results and explaining why constantly eating less and doing more cardio may not create the lean, defined physique you’re after. We talk body recomposition, muscle growth, fat loss, maintenance calories, calorie deficits, eating more, progressive overload, strength training, protein, body fat percentage, and why the number on the scale doesn’t tell the whole story.

The goal isn’t to spend 52 weeks a year trying to lose weight. There’s a time to Reveal, Recover, Build & Repeat.

141 lbs. My highest weight in years.2 lbs more muscle.My lowest body-fat percentage in quite a while.And I intentionally ate MORE to get here.

TODAY’S 3 RAC RECOMP TARGETS:

1. 📊 COLLECT YOUR DATA: Record your weight and take baseline measurements. Waist is enough, or add thighs and biceps.
2. 🏋️ LIFT WITH INTENSITY: In your next strength workout, take your working sets close to failure.
3. 🥩 HIT YOUR PROTEIN: Get within 10g of your protein target every day this week.

READY TO RECOMP?

💪 Need the workouts? Train with me inside the RAC workout app and start building the muscle that changes your shape.

🥗 Need your numbers? Get a Custom Macro Formulation built around your body, goals, lifestyle, and training.

📲 Want to see real-life results? Follow @racfitness_ on Instagram for body recomposition education, training tips, and my own Reveal → Recover → Build journey.