Body Recomposition After 35: Why You’re Skinny Fat (Under-Muscled) and How to Fix It

Welcome back to The BODY. Recomposition Podcast. This is Robin, and today we are going over the basics of body recomposition. Which if you're. Listening to this podcast and you clicked on this? Episode you are. Most likely a woman above. The age of 30. Five who is feeling lost lost on why your body is not doing. What your body has always. Done. Why you feel? Softer why you feel. Burned out? Why? You are doing even more than you've ever done before, and nothing is working. I hope I was that woman.

I was that woman and. I was. A trainer for a long time so when my body started working against all of the efforts I was throwing at it and when I. Started throwing even bigger efforts. Against my body and it went the opposite direction. I thought what the heck is wrong with me? I know what I'm doing, I am a certified trainer. Why isn't this working? So I actually hired a. Trainer, I hired a professional to help me with what I need to do to who make the changes that I wanted to change because I knew women who were older than me who were looking great.

You know, they were in the gym and they looked buff and strong and they had energy and they looked so vivacious. And that wasn't me. I was defeated. And when you're. Defeated, you have two choices. You can either give up and live in the current state you are and. Watch yourself spiral out or. You can seek to improve your current state and you can do that through hiring a coach. You can do that. Through education, you can do that through developing a community around you. So today, if you're listening to this podcast, here's the education component.

So today we are going to go over what body recomp actually is and why it's ongoing. It's not a 12 week event, it is an ongoing. Process that is. So awesome. It's a lifestyle change and it's one that you should be. Excited for because. You're only going to feel better once you. Start we are also. Going to go. Over why you feel soft. Even though you're working out which the answer is you are under muscled and you are applying the wrong stimulus and we are going to go. Over the three levers that create body.

Recomp. Lastly, you're going to. Have a little. Seven day plan that you can start following. This week. And you don't have to be. Perfect. It is a simple. Seven day starter plan. Again, not perfection. Just seven days of starting because that's all you need to. Do is just start take? One step. Forward. Now I hear from women. Actually, all across the. World Now I hear from women in different countries, so it's not just us Americans. We're all battling the same thing. And it is. That we feel soft, we feel exhausted.

We feel like our bodies are. Betraying us. And they are. But they also. Have confusion surrounding what? Exactly. Body recomp is versus weight loss. Because body recomp and weight. Loss are. Two fundamentally different processes, and a lot of times weight loss will come along with body recomposition, but our goal is not the same with body recomposition. Our goal is to increase or maintain muscle mass while we drop fat. Ultimately that. Usually leads to weight loss if your goal is weight loss. You're going to lose weight.

You don't care if it's from fat, you don't care if it's from muscle mass, you don't care where it's coming from. You just want to see the number on the scale go down. That's a problem because women will see the number on the scale go down, and that's a happy feeling. But then when they look in the mirror after starving themselves and failing and repeating the cycle over and over again, they're like, why? Why do I look so flabby? And why does this woman? Over here look so. Strong and healthy and vivacious.

Well, the. Difference is because the skinny fat woman is under muscled and it is a true problem. When I hear about all I'm always just in disbelief at how. Similar everybody's stories are. Women are under muscled for a multitude of reasons, but it is. Because we're a product of the society we were brought. Up in and in this society, marketing has LED us to believe that we have to do more. We have to do endless. Hours of cardio. We have to starve our self. You have to be perp. No, none of those things are true, and they work so poorly against.

Our Physiology after age 35 that's why you're. Listening to this episode. Because you're like what is? Going on with my body. The answer to the skinny fat conundrum that every woman has experienced at some point in her life. Is body. Recomposition, and that is dropping fat while building muscle. Now I know what you're thinking because it's the same thing I hear from all of my women clients. I hear it from my friends, I hear it from any, basically any woman. Who's tried to drop fat or drop weight or whatever?

You want to call it. They don't understand why they can't just intermittent fast their way down to what whatever size they want to be, or why they can't just drastically. Cut calories for a bit. Get to where they want to be and then stay there. Or why they have to lift. Weights, you know, maybe in their brain they're thinking, well, I don't want to look like this person or you or anybody else. I just want to be skinny because I've heard all of those lines before. I'm going to tell you why that doesn't work for you, why it's not going to last even if you do pop on AGLP one or starve.

Yourself for a few weeks. Or intermittent fast your way down to a size 0. You're not going to stay there. You're not going to stay. There because you. Are now considered under muscled? OK, You mean you're skinnier, you're smaller, You in your brain, maybe you look great. I'm sure you do. But you're under muscled. So what does that mean? Why does it matter? So when you're under muscled, your metabolism drops way down, way down when you have less muscle. The lower calories. You can consume on a daily basis.

So the the lower your. BMR your base metabolic rate? What is base metabolic rate? I know you hear a lot of acronyms like TDE and NEAT base metabolic. Rate is your couch calories. It is the amount of calories you would burn if you just sat on a couch all day long and did nothing per SE. My base metabolic rate, my BMR is 1500. If I decide to drastically cut my calories down. To maybe like 800 a day or 1200 a day and drop a bunch of weight. I'm killing my metabolism. So now my my base metabolic rate it might be closer to 900 or 800.

Because I have deprived it. So now when I want to eat some cookies, whoa, I'm going to see it if I want to go to on vacation and have a couple glasses of wine. Dang, that added up fast. Because you will blow up. Like a balloon, because you've damaged your metabolism, you have less muscle. And to repeat when you have less muscle. You have a lower daily. Calorie burn. So you have to consistently eat way less to maintain that weight loss. It's not possible. You are going to rebound. I'm sure if you've listened to this before and you've done all this, you have rebounded.

You stopped counting your calories, you just kind of started mindfully or intuitively eating and boom. Scale goes back up because. Eating 900. Calories a day or pretty? Pretty much eating anything less than 1400 calories a day is unsustainable, no matter how. Short you are. It's. Unsustainable. You cannot sustain it and now that you've lost all your muscle, it is going to be. Hard to lose that weight that you put. Back on it is, but don't worry, I'm not trying to fear monger. Because you it is so easy to fix.

It is so easy to fix. I did want to go through the rest of my list of what happens when you go down the starving yourself GLP one intermittent fasting drastic diet keto train. OK, so we went through the fact that your metabolism drops. Way, way, way lower because you're. And then that means your your daily caloric burn is lower. You kind of diet yourself into a corner, so. If you have all this. Progress. It's going to stall when you are not giving your body enough. Food, your progress will stall.

And then your body starts pumping gremlin and all these hormones that make your hunger go. Up it is you are. Insatiable. You're sitting on the couch like I am going to chew my arm off if I don't have this whatever insert treat for me. Popcorn, chocolate, Reese's Pieces, and then those rebounds. They they will happen. It's not a question of if, it's when, because again, it's not sustainable. It's not. Sustainable. You would actually die. If you continuously consumed in that. Big of a deficit. For a long period of time.

Also, when I say skinny fat, I don't mean to offend anybody at all. All I'm saying that's a popular term we use. Skinny fat just means you look the same as you did when you were larger, but you're smaller. So maybe you're skinny, but in your brain you probably are still resembling the way you looked when you were bigger. And the term that our society has coined is skinny fat. So again, skinny fat just means you are going to look smaller but much softer if that doesn't bug you. OK, but that is? One of the.

Aesthetic side effects of. Going into a deep. Deficit without. Having body recomposition take place, so with little muscle. With that weight loss. That comes from mostly lean tissue, which means your muscle and fat, your shape, just kind of. Looks like a deflated. Balloon, you don't have any tone, hate that word tone and the outcome is just kind of looking. I don't want to say. Flabby. I don't but. I won't say it, I won't say it, but. You could just look so much. Better if you put some stimulus on your muscles.

Another thing that happens is your strength, your energy tank. So everyday stuff that. You do every single day. Feels harder? Your workouts feel so arduous. And your consistency falls apart. This is this is what I've. Experienced and shamefully, I've gone down the starvation route. As I'll call it. A handful of times in my life because that is where our brains go when we don't like what we see in the mirror. As women, we just want to fix it and we want to fix it fast. And we are used to handling pain and just grinding it out.

And we'll go down the depriving ourselves to get where we need to go in our brains. But I vividly. Remember after my third kiddo? Oh my gosh, I was doing obscene amounts of cardio and barely lifting. I would lift here and there, but I was just grinding it out on the treadmill on the. Elliptical. I'd switch halfway through. I'd go to a fitness class. I would be. I would. Use my full 2 hours of the childcare and just move my body over and over and over again. And my heart rate would be, you know, at level 5 and I would starve myself.

And at night I'm like, oh, there's no way. I haven't burned. I haven't been like an 800 calorie deficit. Why? Why was my body not responding? It to me felt like an anomaly. Because I like I. Said In the past I've been a trainer, I didn't figure competitions. I have been so mindful of my nutrition and what the impacts are of what I'm eating. Even while I was teaching, I constantly packed my. Food. So why I chose? To go down the route of being so severe, I don't know, but. At 35 years old, your body.

Responds so much differently to starving itself. It just, it just attacks you from the inside out. And that is how I remember feeling because I never had had to push myself that hard before. In terms of cardio, you know, at this point I was 35 and like I said, I have a background in fitness. I know what I'm doing. But why? Why was I? Pushing myself harder than ever before and my body was holding on to that fat for dinner life. It was crazy easy to me, which is what spurred me to. Hire a. Professional.

And in my brain I thought of myself as a professional. So silly, but even professional professional. Athletes, they, they have coaches, they have people who guide. Them there is no shame and actually it's the best thing you can do for your health I've. Hired. I've hired. Multiple trainers or health coaches. Throughout the years, just for a short period. Of time and they. Are able. To somehow open my eyes to things I wasn't able to see or maybe unable. To accept. And it's it is just so, so impactful in a positive way if you get a good coach, but most of them are great and it they're at least going to going to provide you a perspective outside of your own, which in and of.

Itself is so so so. Important to just have another perspective. OK, another thing I wanted to touch on that happens when you. Drastically deprive yourself is your. Insulin sensitivity is so much worse. And to me that was huge because I love. Carbs I love carbs and when I. Would eat carbs. Prior to being 35, my body did what? It what it should but after 35 when I would eat carbs. And starve myself. Oh my gosh. I'd eat. I'd eat a sweet. Potato. You know a really. Healthy carb. And I would put on 5 lbs overnight my insulin sensitivity.

It was just shot. I was not eating what I should and even though it was, I was not eating when I needed to. I had lost muscle. I had lost muscle and I didn't even notice it until I got on the in body and was shocked at how much muscle I had lost over the three months of grinding my body to nothing. So with that muscle loss, you know your muscles. That's where you store carbs. Your muscles are kind of like sponges. For carbs, they're. Like a sinkhole for carbs. And the less muscle you have, the less of these miraculous sponges you have in your body.

To soak up the carbs you're. Eating so your body. Takes those excess carbs. And it stores them as fat. I want to repeat that when you have a good amount of muscle, your body. Uses the carbs you're. Giving it to an extent and it uses them as fuel to build muscle, to energize you throughout the day, to give you mental. Clarity, but if you're. Eating too many carbs and your body has no. Use for these excess carbs. And they're spilling out. That spillage. In your bloodstream turns into fat. It's shuttled into mostly your midsection after.

Age 35 S carbs are a very. Fickle macronutrient which when I do custom macro formulations I have 3 quizzes. One of them is a carb tolerance quiz that kind of gives me some insight into how your body handles carbs. And what I think is so interesting is as I've worked with women for. Over a year, their carbs. And they and they are practicing building muscle, they are fueling appropriately. We are honing in on body recomp. Their carb sensitivity goes way down. It's to them and to me and myself because I experienced it first hand.

It's shocking how many more carbs you can eat once you start building muscle. It really is because whereas before you would eat carbs stored as fat because. You're not. You're not using your muscles. You're not asking. Your body to use those. Carbs, but when you start using your muscles in the way of weight lifting, in the hypertrophy range, blah blah. Your body utilizes those carbs. It doesn't. Store them as fat. It uses them as energy. That's what weightlifting does. It uses carbs for energy to fuel your body, your brain, and again your muscles primarily.

So to recap that. Because I really want to drive this point home. If you are considering going on an extreme diet, if you are considering intermittent fasting, if you are considering or have or are currently on a GL P1 where you are just cutting your calories and dropping fat, OK, that will only last so long. That will only last so long and I've seen. People go off of GOP. Ones the fat comes back immediately and it comes back times 10. And just like any other medication, you're going to develop a tolerance and you're going to need more of it.

You're going to need to keep upping your dose. That's not realistic for anybody. We don't want to be on something like that for a long period of time. I do want to say GLP ones are a tremendous. Tool to just get you. Started to boost your confidence to help you get in a spot. Where you could see it's possible. Because you can. Physically see your body getting. Smaller, they are an amazing tool for blood sugar control. I mean that I've I've seen it used with diabetics. If you're on a GOP1, again, not fear mongering.

Stay on your GOP one. Be on your GOP one. But you. You. Have to prioritize. Protein and you have. To lift. So let's go into what body recomposition is. We've gone over skinny fat. The way we have all. Done skinny fat in the past, could be doing it now. Don't do that. We're moving into body recomp. We want to feel better. We want the health benefits of having more lean muscle mass and and I don't think there's anything wrong with admitting the aesthetic benefits to body recomp. You just look better when you have muscle on you.

You look younger. Healthier you look like you. Are literally aging backwards when I see people start putting on muscle. It is useful so. I know that that doesn't matter to all women and it shouldn't really be the main. Driver of why you are. Choosing to start lifting weights, but in reality it probably. Is, so let's just be real. You need to focus on body recomp over losing weight and we're going to go. Over the three levers you pull to do. That and a quick. Start for all. Of you to start doing today, lever number one out of three if you want to start building muscle and dropping fat, if you want to start body recomping.

If you're brand new to this, these are the three non. Negotiables the three levers lever. Number one, you have to train close to failure. What does that mean? It does not mean orange theory. It does not mean running sprints. It does not mean Pilates. It does not mean yoga. What that means is that you are lifting weights. I know what you're thinking. Oh well, Orangetheory. Will do it. We lift. Weights or my? Class will do it because. We throw dumbbells around. That's not what I'm talking about. That's not what I'm talking about.

I want to break it down even further. You have two. Types of muscle fibers In your body, you have type 1 and type 2. Now type 1 muscle fibers are endurance fibers, and those are smaller in size. The actual fibers are smaller in size and as women, we keep those around. We keep those as we. Age we do not have a problem holding on to our endurance fibers because those fibers are stimulated with. High reps. That you do in those classes or they are stimulated with running, they are stimulated with Pilates, they are stimulated with any type of.

Activity that is high Rep. And low weight just like the ones I named. Bar is also one of them. Walking. None of these activities. Are bad. None of these activities are bad. In my last episode I touched on how if doing type 1. Type of activities is your. Thing and it's the only way you can grapple with being. Physically active? Do it. I'm pro movement. But. If you have a goal. Of building muscle and dropping fat. Type 1 muscle fibers are not going to be where it's at. Type 1 muscle fibers are, as I said previously, pretty much the only thing our body will hold on to as we age, being women.

But type 2 muscle fibers? The second type of muscle. Fibers. Those are what? We want to hold on to and we want to build them Type 2 muscle. Fibers are what our bodies, as we age, let go of. And there is a statistic. After age 35I. Believe you lose 1% of your muscle even if you don't change anything else, you just naturally it goes. By the wayside whereas. When you're young, you can hold on to that after age 30. Five, your body. Gets rid of it, so type 2 muscle fibers those. Fatigue easily. They are powerful.

They are incredibly important to focus on growing them as we get older. Because like I said, we. Lose them as we age, so keeping a. Lot of type 2. Muscle fibers and building type 2 muscle fibers that is naturally going to keep your fat. Lower. And it's going to keep. Your body. Stronger and there are, I won't get into this. I will do a whole episode on the health benefits of having a lot of muscle, or not even a lot, but a decent amount of lean muscle mass muscle. Outside of just the obvious. Aesthetic benefits There are incredible amount of health.

Benefits associated with that so. To recap, type 1 muscle fibers are endurance fibers. They are small in size. We keep them pretty naturally even when aging as women. They're for running Pilates, any type of really high movement, high reps activity and there's really no way you can. You can just barely see type 1 muscle. Fibers if your body fat. Is next to nothing. Next to nothing. You can just. Barely see type. One muscle fibers. Type 2 muscle fibers are visible when you even if you have a substantial amount of fat on you.

Type 2 muscle fibers are bigger in size. Type 2 muscle fibers are built. Through hypertrophy Hypertrophy, the term. Means growing muscle. When we say growing muscle, we are growing our type 2 muscle fibers and again they keep your body. Fat lower, they keep your body. I struggle even saying this. It keeps your body looking toned when you have enough type 2 muscle fibers and the only way to grow them is by, as I said many times in this episode, lifting weights O. Each. Set now I'll. Go through the basics here.

Let's retend. We're doing a dumbbell bicep curl we are going to do. 3:00 to 4:00. Sets. What's a set? It is an amount of Rep. So how many? Bicep curls are we? Doing we're going to do 8 to 10. OK, our goal is to. Almost fail by the last one if we aren't almost failing by that 10th. Rep We know that for. Set number two of eight to 10 reps we're going to bump the weight up a bit. We're going to maybe instead of doing a 15 LB dumbbell curl, we're going to venture over to the 20 LB dumbbell curls because we want to be almost failing at that last Rep.

And again, a set is comprised of a certain amount of reps. For hypertrophy, there's a wide. Range but. Ideally I like to work. Within the 8 to 12 Rep range and really focus on failing at that last Rep. In reality, you're most likely not failing, you have more in the tank. But in theory, we want to be failing in our own from our own perspective. Just for a general rule of thumb, if you are doing an exercise, be. It a bicep curl, be it a leg. Extension be it a seated. Leg curl, be it a lateral raise.

Any exercise if you can perform. That exercise. More than 30 reps worth. You are not signaling your type 2 muscle fibers, you are stimulating your type 1 endurance fibers. So if you're doing a set of, I don't know. 36 reps. And you think you're growing muscle. You're not. That is not. That is not enough targeted stimulus towards the intended muscle. To spur. Hypertrophy, which just means to. Spur. Muscle growth, all of your reps you need to be feeling. Way before 30 ideally. Like I said, I. Personally like to 8 work within the eight to 12/8 to 15 Rep range because I know mentally I probably have a lot more in the tank than what I then what I'm perceiving.

So just to be safe. To know that I am activating my. Body's ability to. Build muscle. I like to stay around that range, so that's how when you're doing activities like. Bar Pilates you are. Burning. You are feeling sore, you are feeling shaky, but you're not building muscle because you haven't applied a really concerted amount of stimulus on a targeted muscle for the proper amount of reps to. Actually build it you are. Building your type 1 fibers, not your type. Two type 2 are the. Bigger ones, the ones that give you shape, the one that the ones that make you look toned.

Type 2 is toned. Those are the ones we want. Type 1 endurance also not what we don't want it's. Just if your. Goal is to build muscle and to look a certain way. Type 1 is not what we are prioritizing here, lever #2 of body recomposition. We've now covered the first one, which is lifting, lifting in hypertrophy, so less than. 30 sets your failure reps. Your spelling before 30 lever number 2 is protein. General rule of thumb, you want to eat 1g of protein per pound of ideal body weight. If you want to be 140 lbs, eat 140 LB.

Don't do that. Eat 140 grams of protein per day. Now, after age 35, protein replacement does matter. The science shows that it doesn't so much matter. Prior to 35 for. Women and for men of. Course they get it easy. Doesn't matter for them. For us putting our protein, pairing our protein I should say with carbs and strategically placing it throughout the day is really important. When I do those custom macro formulations for people, I have started sending along with the macro formulation protein skeleton.

So just where they should place their protein throughout the day and how much protein they should place. For example, my breakfast, I have 30 grams of protein. My breakfast #2. I do have two breakfasts. Don't ask me why, I just like to call it that. Breakfast #230 grams of protein. Lunch, 40 grams of protein. Dinner, 40 grams of protein. My snack. You know, I could go on. And then I squeeze my carbs in prior to dinner. So I front load my carbs in my day. At dinner. I don't really do a lot of carbs.

I'll do meats with vegetables, you know, like a. Salad. Or last night I had chicken on those little cute lettuce wraps and I put the chicken inside with some ginger and some wasabi and soy sauce. It was so good. So yes, I won't get so much into the nutrition portion in this episode, but your protein is incredibly important. It's imperative. You won't build muscle without eating enough protein, and the rule of thumb is 1g per pound of. Ideal body weight. And the last lever you need to be pulling outside of lifting and protein is just keep your movement high.

We can't be getting under like 5000 steps a day that is. Just. Couch potato land. It's not good for you for a multitude of reasons. Keep your movement high. I don't want to say how much I move because I am the Energizer Bunny and since I've been lifting for so long and being physically active for an incredibly long period of time. I it takes a lot. For me to move the needle so my step count primarily primarily as between 10 and 15. I like it that way. I like to do zone 2 every morning, which is just an extended walk while my heart rate is in zone 2.

You can structure your movement however you want, but just keep your movement up. You need to be. I would say shoot. For at least 10,000 steps a day, 8 to 10 if you're. If you're less than that at this point, just shoot for that. Don't make it drive you crazy. It shouldn't be something that. Is really heavily. Weighing on your brain, but just something you kind of keep in the back of your mind. Because there's really simple. Ways that you can keep active during the day. So maybe every hour on the hour, go take a 5 minute walk right around the house, around the office, go clean something for me to keep my movement high.

My neat. I like to just. Clean. Like now I don't so much like to organize. I'm not sitting there trying to organize things. I do and I will. It's not enjoyable to me. But cleaning, moving, scrubbing, wiping, doing dusting, that I'm just moving and I'm having a purpose behind it. I'm not just aimlessly wandering around the house. Because what purpose does that serve? I mean, yeah, it does. It serves your body a purpose and that you're moving. But if I can kill two birds with one stone, then I'm going to have an objective.

I'm going to wipe down the cupboards. I'm going to shuffle across the floor and wipe down the cupboards. I'm going to vacuum the stairs. I'm going to do all the laundry that is that is so arduous for me and so much laundry every single day. I was just telling my husband the other day on my tombstone, you can just write and she folded laundry. That is what I do. There's an art in it though. There's an art in it and I enjoy it. So today I wanted to give you a simple plan of action. Just a seven day beginners friendly body recount body recomp starting plan and I will.

Post this little. Seven day starter plan for you to begin your body recom journey on my Instagram. My Instagram is RAC fitness under dash so. RAC. Fitness under dash and it's super simple and if it looks too overwhelming to you, just tone it down a bit. Because what I have. Told my clients from the start is. Just start. Just start if the as the starter. Plan indicates I want you to be lifting 3 * a. Week, if that is. Too much right now. Taper it back. Start at. 1. Start at 2. Just start. Do something I said in another episode of mine Which.

Made a couple people chuckle. And it makes me. Chuckle because I truly. In real life had my client do. This to get her started. Was just go in the gym and touch a dumbbell. That's a start. That's a start. So just start. But for the sake of this. Seven day starter plan for body recomposition I want you to be hitting. 3 lifts a week. You might say what? Does that look like? OK, I want one full body lift where you can just meander around the gym and. Lift upper body, lower body, full body, whatever.

You want to do just explore the machines. Explore the free weights. My favorite. Just explore but hit every muscle in your body number. 2 lift do an upper. Body number. 3 lift do a lower. Body and again I will post this in my Instagram with more detail that will. Be better to see visually. OK, the second component of your seven day. Starter pack for for. Recomp is protein. You're going to have a 30 gram protein breakfast, a 30 gram protein lunch, and a 30 gram protein dinner. Boom. Plan it out if you don't plan.

That out prepare to fail. You have to plan it out. I do it to. This day and I've been counting my macros and protein for 15 years, I always know what I'm going to have for. Breakfast. I always know an easy. Go to I. Always know what I'm going to have for dinner and I always know what I'm going to have for lunch. Just the protein part, not the sides. So for example, my breakfast every single day is the same thing for now. It'll stay this way for months and I'll go. Back to it, it is. My protein pancake.

My protein pancake. Is equal parts egg whites cottage. Cheese and rolled oats blended together with vanilla and cinnamon thrown in a bowl or on a. Skillet cook it up. Perfect 30 grams of protein. I eat it every day makes me happy. It makes me it makes my mouth water even talking. I actually was eating that while I was recording earlier today and it was pleasant and I enjoy it and I look. Forward to it so. You find your own staples. I list a lot of my staples in my Instagram again under I think macro, meals, macro, something like that, something involving macros and meals and one of those little.

Circles at the top. Click on it, explore one of my favorites again, the protein pancake. OK, so we've gone through. 3 lifts this week. I want you to. Do your 303030. Grams of protein breakfast, lunch and dinner. I want you to hit. 7 to 10,000. Steps per day, each day you're. Going to bump your movement up to 7 to 10,000 steps. Per day? Each day. Now here's the bonus. Part sleep priority I want you to protect. Your bedtime at all costs. Just four nights this week have a consistent schedule. What would that look like?

For me personally, that for me personally would mean that I am in bed ready to close my eyes. With the TV off. Phone plugged in against the wall by 9:00 in. Reality. Do I do that? Not all the time. More often than not, every night I'm asleep by 9:30. Sometimes when I am struggling and all over the place, I might not fall. Asleep or even. Be done with my things until 10 or 11. I was up crafting my son's birthday invites last night until 10. I just, I love glitter. I got too into it. So yes, my bedtime struggled.

My sleeps at 5 1/2 hours last night. It's something you have to be really intentional about. So thank you for listening to this episode. I hope this clears up. Some of the confusion you might have surrounding body recomposition, what that means and why it is not OK to go in an extreme. Calorie deficit. Why focusing on building your? Type 2. Muscle fibers is going to actually. Give your body the shape. And the cringe tone you are looking for? How imperative protein is to build that muscle you're working for in the gym, and just how bumping your.

Daily activity will do. Wonders for boosting that fat loss. Right off the bat. But in order. To boost that fat loss, you have to be. Eating enough to fuel the machine. I can say that a million times until I'm blue in the face. But for some of you, you're going to need to learn this first hand to really internalize that you cannot go in those extreme. Deficits, just like I did. I tend to learn a lot of things you know first hand. I eat the hard way. If you're like me, you might have to. Do that, but please take these words.

Take this knowledge, take it with you into the future, and I hope it empowers you to step foot in the gym today and start prioritizing your health. Through. Focusing on those things that we mentioned in the episode. Thanks for listening and again, peek at my Instagram. If you want that seven day body recomp starter plan, that is RAC Fitness under Dash. RAC Fitness Under Dash. Thanks again. We'll talk soon.

Body Recomposition After 35: Why You’re Skinny Fat (Under-Muscled) and How to Fix It

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