The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

What to Do After Overeating: How to Get Back on Track Without Gaining Fat
Gained 3–7 pounds after a big meal, vacation, or weekend of overeating? Before you panic, learn why the scale jumps, how much is actually water weight, and how long it takes to return to normal.
In this episode of The Body Recomposition Revolution, we’re breaking down 5 practical, research-backed strategies to reduce bloating, manage water retention, and get back on track with fat loss—without starving yourself or doing extra cardio.
Ready to lose fat and build muscle?
💪 Join the RAC Workout App — Strength training designed for body recomposition.
🥗 Get Your Custom Macro Formulation — Personalized nutrition for your goals.
📲 Follow @RACfitness_ on Instagram — Save your post-overeating checklist!
🎧 Follow The Body Recomposition Revolution on Spotify for science-backed fat loss, muscle building, and nutrition advice for women 35+.

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

Ladies, I made you a free Body Recomposition Success Scorecard. It's 12 simple questions based on the habits of my most successful clients, and it'll help you figure out exactly where you might be getting in your own way. Head to my Instagram,📲 Follow @RACfitness_ for practical body recomp tips

⭐ Learning something? Tap the five stars on Spotify to help more women find evidence-based fat loss and muscle-building advice

The takeaway: Stop chasing perfect. Start getting

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.