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

• The best 5-day advanced workout split

• How to train glutes, shoulders, back, and legs

• Why exercise selection and recovery matter

• How much cardio to do without compromising muscle

• Why more training isn't always better

The goal: Maximize muscle growth, minimize unnecessary fatigue, and make every workout count.

💪 Get My Monthly Workouts | $29.99/month

Structured strength training delivered through the RAC Fitness app.Join the RAC Recomp Collective

📲 Grab Workout Plan on Insta by

Following @RACfitness_ on Instagram for the beginner, intermediate, and advanced workout splits, plus free fat-loss checklists.

🎧 Follow The Body Recomposition Revolution for science-backed strength training and body recomposition strategies for women 35+.

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.

Want to lose belly fat but aren't sure how much strength training, cardio or walking you actually need? This episode gives you a simple beginner workout plan for fat loss and body recomposition without trying to cardio your way into a smaller body.

Follow The Body Recomposition Revolution now because this is Part 1 of a 3-part series. Next up: the exact Intermediate workout plan, followed by the Advanced plan.

📲 Follow me on Instagram @RACfitness_ to grab the printable workout plans for this series.

💪 Want the workouts already programmed for you? Join my monthly RAC workout app. Workouts are now available in both home-friendly and full-gym versions, so you can follow the program wherever you train.

In this Beginner episode, we cover why you cannot spot-reduce lower belly fat, why strength training should be the foundation of your body recomposition plan, and why simply adding more cardio can leave you smaller without creating the shape you actually want.

You'll learn exactly how to structure a beginner week, including:

• 2–3 full-body strength workouts
• Beginner-friendly Zone 2 cardio
• How to gradually build toward 7,000–10,000 daily steps
• Why lifting helps preserve and build lean muscle during fat loss
• How cardio fits into a fat-loss plan without taking over your training
• Why beginners don't need high training volume to see results
• How to take advantage of “newbie gains” and earn more training volume over time

The goal isn't to do as much exercise as possible.

Build muscle. Reduce body fat. Change your body composition. Then progress from there.

Weight loss after 35, fat loss, body recomposition, metabolism, protein, strength training, walking, and morning routines for women over 35.

The Morning Routine for Weight Loss graphic that you can save right to your phone? Come find me on Instagram @RACfitness_ and grab it there!

In this episode of The Body Recomposition Revolution, I’m breaking down the best morning routine for weight loss after 35. While there’s nothing metabolically magical about waking up early. The goal is to use your morning to make the behaviors that actually drive fat loss and body recomposition easier to execute all day.

We’re talking about:

• Planning your food before hunger takes over
• Getting protein into your first meal
• Front-loading your steps and daily movement
• Why a short walk after breakfast can be powerful
• Fasted cardio vs. fueled training
• Why you should fuel before strength training
• Creating a simple 2-minute plan for your workouts, walks, protein and meals

5 MORNING STAPLES FOR WEIGHT LOSS AFTER 35
PLAN YOUR FOOD
PROTEIN FIRST
MOVE EARLY
FUEL → LIFT → CARDIO
2-MINUTE PLAN

FOR YOUR HEAD: Prayer • Gratitude • Quiet

If your goal is to lose weight, lose body fat, build muscle, look toned, improve your metabolism, or finally get your body unstuck after 35, start by setting up your morning for success.

READY TO GET YOUR BODY UNSTUCK?

Recomp Collective: $29.99/month

Get Your Custom Macros:
$99 Custom Macro Formulation

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@RACfitness_

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Why am I still hungry after eating? How do I know if I’m actually hungry or experiencing food noise? And how can I stay full in a calorie deficit while trying to lose weight?

📲 Follow ⁠@RACfitness_⁠ on Instagram for simple, research-backed fat loss and body recomposition strategies for women 35+.

In Part 2 of our Best Foods for Weight Loss series, we’re breaking down physical hunger vs. food noise and the eating behaviors that can make fat loss harder than it needs to be.

📊⁠ CUSTOM MACROS | $99⁠Get personalized calorie and macro targets for your goals

You’ll learn why you can feel physically full and STILL want to eat, how ultra-processed foods can make it easier to overeat, and how food volume, eating speed, repeat meals and your environment can make a calorie deficit easier to stick to.

We also break down the NIH controlled feeding study where participants ate roughly 500 more calories per day during the ultra-processed diet phase and gained weight during that phase.

⁠💪 RAC RECOMP APP | $29.99/month⁠

Strength-training workouts + body recomposition programming

If you’re a woman over 35 trying to lose fat, build muscle and change your body composition without constantly fighting hunger, this episode will help you understand what may actually be driving the urge to eat.

YOUR TARGET: The next time you want to eat outside a planned meal or snack, wait 10 seconds and ask: Am I physically hungry, or do I just want to eat? Notice the difference before deciding what to do.

What foods keep you full the longest for the fewest calories? What are the most filling foods for weight loss? Why am I always hungry in a calorie deficit? How can I eat more food and still lose fat?

Follow me: @RACfitness_ for simple fat-loss + body recomposition tips.

In Part 1, we break down the Satiety Index, energy density, and how to get more actual FOOD into the calories you already have allotted. We cover why foods like potatoes, lean protein, Greek yogurt, oatmeal, berries, fruit, vegetables and popcorn can make a fat-loss phase dramatically easier to stick to.

We also break down the original Satiety Index study, why boiled potatoes ranked #1 in that experiment, and the broader research behind lower-energy-density foods and fullness.

🎯 YOUR TARGET: Take ONE meal you already eat and pull the volume lever. Keep roughly the same calorie budget, but ask: How can I get more actual food into these calories? Add berries, vegetables, egg whites, potatoes or another high-volume option.

Part 2 is next: Why can you be physically full and STILL want to keep eating? Follow The Body Recomposition Revolution on Spotify so you’re notified when it drops.

Want the workouts too? Join the RAC Recomp Collective for my strength-training program: Start training with RAC

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 RACfitnessMN@gmail.com

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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. 💪🏼