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

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

Follow me on Instagram:
@RACfitness_

Keywords: weight loss after 35, how to lose weight fast, fat loss for women, body recomposition, women over 35, metabolism, weight loss tips, morning routine for weight loss, protein for weight loss, strength training for women, walking for weight loss, calorie deficit, macros for weight loss, toned body, perimenopause weight loss, build muscle lose fat

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.