Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / Body Recomposition After 35: Why You’re Skinny Fat (Under-Muscled) and How to Fix It

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Body Recomposition After 35: Why You’re Skinny Fat (Under-Muscled) and How to Fix It · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

• 0:11
  Welcome back to The BODY. Recomposition Podcast.
• 0:14
  This is Robin, and today we are going over the basics of body
• 0:21
  recomposition. Which if you're.
• 0:23
  Listening to this podcast and you clicked on this?
• 0:25
  Episode you are. Most likely a woman above.
• 0:29
  The age of 30. Five who is feeling lost lost on
• 0:34
  why your body is not doing. What your body has always.
• 0:37
  Done. Why you feel?
• 0:38
  Softer why you feel. Burned out?
• 0:40
  Why? You are doing even more than
• 0:42
  you've ever done before, and nothing is working.
• 0:46
  I hope I was that woman. I was that woman and.
• 0:50
  I was. A trainer for a long time so
• 0:53
  when my body started working against all of the efforts I was
• 0:56
  throwing at it and when I. Started throwing even bigger
• 0:59
  efforts. Against my body and it went the
• 1:02
  opposite direction. I thought what the heck is wrong
• 1:05
  with me? I know what I'm doing, I am a
• 1:07
  certified trainer. Why isn't this working?
• 1:11
  So I actually hired a. Trainer, I hired a professional
• 1:13
  to help me with what I need to do to who make the changes that
• 1:17
  I wanted to change because I knew women who were older than
• 1:20
  me who were looking great. You know, they were in the gym
• 1:23
  and they looked buff and strong and they had energy and they
• 1:27
  looked so vivacious. And that wasn't me.
• 1:29
  I was defeated. And when you're.
• 1:32
  Defeated, you have two choices. You can either give up and live
• 1:34
  in the current state you are and.
• 1:36
  Watch yourself spiral out or. You can seek to improve your
• 1:39
  current state and you can do that through hiring a coach.
• 1:42
  You can do that. Through education, you can do
• 1:45
  that through developing a community around you.
• 1:47
  So today, if you're listening to this podcast, here's the
• 1:50
  education component. So today we are going to go over
• 1:54
  what body recomp actually is and why it's ongoing.
• 1:58
  It's not a 12 week event, it is an ongoing.
• 2:02
  Process that is. So awesome.
• 2:04
  It's a lifestyle change and it's one that you should be.
• 2:06
  Excited for because. You're only going to feel better
• 2:08
  once you. Start we are also.
• 2:10
  Going to go. Over why you feel soft.
• 2:12
  Even though you're working out which the answer is you are
• 2:15
  under muscled and you are applying the wrong stimulus and
• 2:18
  we are going to go. Over the three levers that
• 2:20
  create body. Recomp.
• 2:23
  Lastly, you're going to. Have a little.
• 2:25
  Seven day plan that you can start following.
• 2:27
  This week. And you don't have to be.
• 2:29
  Perfect. It is a simple.
• 2:31
  Seven day starter plan. Again, not perfection.
• 2:35
  Just seven days of starting because that's all you need to.
• 2:38
  Do is just start take? One step.
• 2:41
  Forward. Now I hear from women.
• 2:45
  Actually, all across the. World Now I hear from women in
• 2:48
  different countries, so it's not just us Americans.
• 2:51
  We're all battling the same thing.
• 2:53
  And it is. That we feel soft, we feel
• 2:55
  exhausted. We feel like our bodies are.
• 2:57
  Betraying us. And they are.
• 2:59
  But they also. Have confusion surrounding what?
• 3:01
  Exactly. Body recomp is versus weight
• 3:05
  loss. Because body recomp and weight.
• 3:08
  Loss are. Two fundamentally different
• 3:11
  processes, and a lot of times weight loss will come along with
• 3:14
  body recomposition, but our goal is not the same with body
• 3:18
  recomposition. Our goal is to increase or
• 3:22
  maintain muscle mass while we drop fat.
• 3:27
  Ultimately that. Usually leads to weight loss if
• 3:29
  your goal is weight loss. You're going to lose weight.
• 3:33
  You don't care if it's from fat, you don't care if it's from
• 3:37
  muscle mass, you don't care where it's coming from.
• 3:39
  You just want to see the number on the scale go down.
• 3:42
  That's a problem because women will see the number on the scale
• 3:46
  go down, and that's a happy feeling.
• 3:48
  But then when they look in the mirror after starving themselves
• 3:51
  and failing and repeating the cycle over and over again,
• 3:54
  they're like, why? Why do I look so flabby?
• 3:57
  And why does this woman? Over here look so.
• 3:59
  Strong and healthy and vivacious.
• 4:03
  Well, the. Difference is because the skinny
• 4:07
  fat woman is under muscled and it is a true problem.
• 4:13
  When I hear about all I'm always just in disbelief at how.
• 4:17
  Similar everybody's stories are. Women are under muscled for a
• 4:22
  multitude of reasons, but it is. Because we're a product of the
• 4:25
  society we were brought. Up in and in this society,
• 4:28
  marketing has LED us to believe that we have to do more.
• 4:32
  We have to do endless. Hours of cardio.
• 4:34
  We have to starve our self. You have to be perp.
• 4:38
  No, none of those things are true, and they work so poorly
• 4:43
  against. Our Physiology after age 35
• 4:47
  that's why you're. Listening to this episode.
• 4:48
  Because you're like what is? Going on with my body.
• 4:51
  The answer to the skinny fat conundrum that every woman has
• 4:55
  experienced at some point in her life.
• 4:57
  Is body. Recomposition, and that is
• 5:00
  dropping fat while building muscle.
• 5:04
  Now I know what you're thinking because it's the same thing I
• 5:06
  hear from all of my women clients.
• 5:08
  I hear it from my friends, I hear it from any, basically any
• 5:11
  woman. Who's tried to drop fat or drop
• 5:14
  weight or whatever? You want to call it.
• 5:16
  They don't understand why they can't just intermittent fast
• 5:20
  their way down to what whatever size they want to be, or why
• 5:24
  they can't just drastically. Cut calories for a bit.
• 5:26
  Get to where they want to be and then stay there.
• 5:29
  Or why they have to lift. Weights, you know, maybe in
• 5:32
  their brain they're thinking, well, I don't want to look like
• 5:35
  this person or you or anybody else.
• 5:38
  I just want to be skinny because I've heard all of those lines
• 5:41
  before. I'm going to tell you why that
• 5:43
  doesn't work for you, why it's not going to last even if you do
• 5:47
  pop on AGLP one or starve. Yourself for a few weeks.
• 5:51
  Or intermittent fast your way down to a size 0.
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  You're not going to stay there. You're not going to stay.
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  There because you. Are now considered under
• 6:00
  muscled? OK, You mean you're skinnier,
• 6:03
  you're smaller, You in your brain, maybe you look great.
• 6:06
  I'm sure you do. But you're under muscled.
• 6:09
  So what does that mean? Why does it matter?
• 6:11
  So when you're under muscled, your metabolism drops way down,
• 6:16
  way down when you have less muscle.
• 6:19
  The lower calories. You can consume on a daily
• 6:23
  basis. So the the lower your.
• 6:24
  BMR your base metabolic rate? What is base metabolic rate?
• 6:29
  I know you hear a lot of acronyms like TDE and NEAT base
• 6:32
  metabolic. Rate is your couch calories.
• 6:34
  It is the amount of calories you would burn if you just sat on a
• 6:38
  couch all day long and did nothing per SE.
• 6:40
  My base metabolic rate, my BMR is 1500.
• 6:45
  If I decide to drastically cut my calories down.
• 6:49
  To maybe like 800 a day or 1200 a day and drop a bunch of
• 6:53
  weight. I'm killing my metabolism.
• 6:56
  So now my my base metabolic rate it might be closer to 900 or
• 7:01
  800. Because I have deprived it.
• 7:04
  So now when I want to eat some cookies, whoa, I'm going to see
• 7:09
  it if I want to go to on vacation and have a couple
• 7:13
  glasses of wine. Dang, that added up fast.
• 7:17
  Because you will blow up. Like a balloon, because you've
• 7:20
  damaged your metabolism, you have less muscle.
• 7:23
  And to repeat when you have less muscle.
• 7:26
  You have a lower daily. Calorie burn.
• 7:30
  So you have to consistently eat way less to maintain that weight
• 7:35
  loss. It's not possible.
• 7:37
  You are going to rebound. I'm sure if you've listened to
• 7:40
  this before and you've done all this, you have rebounded.
• 7:43
  You stopped counting your calories, you just kind of
• 7:45
  started mindfully or intuitively eating and boom.
• 7:49
  Scale goes back up because. Eating 900.
• 7:52
  Calories a day or pretty? Pretty much eating anything less
• 7:54
  than 1400 calories a day is unsustainable, no matter how.
• 7:58
  Short you are. It's.
• 7:59
  Unsustainable. You cannot sustain it and now
• 8:02
  that you've lost all your muscle, it is going to be.
• 8:06
  Hard to lose that weight that you put.
• 8:08
  Back on it is, but don't worry, I'm not trying to fear monger.
• 8:12
  Because you it is so easy to fix.
• 8:14
  It is so easy to fix. I did want to go through the
• 8:17
  rest of my list of what happens when you go down the starving
• 8:20
  yourself GLP one intermittent fasting drastic diet keto train.
• 8:25
  OK, so we went through the fact that your metabolism drops.
• 8:28
  Way, way, way lower because you're.
• 8:30
  And then that means your your daily caloric burn is lower.
• 8:34
  You kind of diet yourself into a corner, so.
• 8:37
  If you have all this. Progress.
• 8:38
  It's going to stall when you are not giving your body enough.
• 8:42
  Food, your progress will stall. And then your body starts
• 8:45
  pumping gremlin and all these hormones that make your hunger
• 8:48
  go. Up it is you are.
• 8:49
  Insatiable. You're sitting on the couch like
• 8:52
  I am going to chew my arm off if I don't have this whatever
• 8:55
  insert treat for me. Popcorn, chocolate, Reese's
• 9:00
  Pieces, and then those rebounds. They they will happen.
• 9:03
  It's not a question of if, it's when, because again, it's not
• 9:08
  sustainable. It's not.
• 9:09
  Sustainable. You would actually die.
• 9:10
  If you continuously consumed in that.
• 9:12
  Big of a deficit. For a long period of time.
• 9:15
  Also, when I say skinny fat, I don't mean to offend anybody at
• 9:18
  all. All I'm saying that's a popular
• 9:20
  term we use. Skinny fat just means you look
• 9:23
  the same as you did when you were larger, but you're smaller.
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  So maybe you're skinny, but in your brain you probably are
• 9:29
  still resembling the way you looked when you were bigger.
• 9:31
  And the term that our society has coined is skinny fat.
• 9:34
  So again, skinny fat just means you are going to look smaller
• 9:37
  but much softer if that doesn't bug you.
• 9:40
  OK, but that is? One of the.
• 9:42
  Aesthetic side effects of. Going into a deep.
• 9:44
  Deficit without. Having body recomposition take
• 9:48
  place, so with little muscle. With that weight loss.
• 9:51
  That comes from mostly lean tissue, which means your muscle
• 9:56
  and fat, your shape, just kind of.
• 9:58
  Looks like a deflated. Balloon, you don't have any
• 10:00
  tone, hate that word tone and the outcome is just kind of
• 10:05
  looking. I don't want to say.
• 10:07
  Flabby. I don't but.
• 10:09
  I won't say it, I won't say it, but.
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  You could just look so much. Better if you put some stimulus
• 10:15
  on your muscles. Another thing that happens is
• 10:17
  your strength, your energy tank. So everyday stuff that.
• 10:20
  You do every single day. Feels harder?
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  Your workouts feel so arduous. And your consistency falls
• 10:28
  apart. This is this is what I've.
• 10:30
  Experienced and shamefully, I've gone down the starvation route.
• 10:36
  As I'll call it. A handful of times in my life
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  because that is where our brains go when we don't like what we
• 10:43
  see in the mirror. As women, we just want to fix it
• 10:46
  and we want to fix it fast. And we are used to handling pain
• 10:49
  and just grinding it out. And we'll go down the depriving
• 10:54
  ourselves to get where we need to go in our brains.
• 10:58
  But I vividly. Remember after my third kiddo?
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  Oh my gosh, I was doing obscene amounts of cardio and barely
• 11:06
  lifting. I would lift here and there, but
• 11:09
  I was just grinding it out on the treadmill on the.
• 11:12
  Elliptical. I'd switch halfway through.
• 11:14
  I'd go to a fitness class. I would be.
• 11:16
  I would. Use my full 2 hours of the
• 11:18
  childcare and just move my body over and over and over again.
• 11:22
  And my heart rate would be, you know, at level 5 and I would
• 11:26
  starve myself. And at night I'm like, oh,
• 11:27
  there's no way. I haven't burned.
• 11:29
  I haven't been like an 800 calorie deficit.
• 11:32
  Why? Why was my body not responding?
• 11:37
  It to me felt like an anomaly. Because I like I.
• 11:41
  Said In the past I've been a trainer, I didn't figure
• 11:43
  competitions. I have been so mindful of my
• 11:46
  nutrition and what the impacts are of what I'm eating.
• 11:49
  Even while I was teaching, I constantly packed my.
• 11:52
  Food. So why I chose?
• 11:53
  To go down the route of being so severe, I don't know, but.
• 11:58
  At 35 years old, your body. Responds so much differently to
• 12:02
  starving itself. It just, it just attacks you
• 12:05
  from the inside out. And that is how I remember
• 12:07
  feeling because I never had had to push myself that hard before.
• 12:11
  In terms of cardio, you know, at this point I was 35 and like I
• 12:14
  said, I have a background in fitness.
• 12:16
  I know what I'm doing. But why?
• 12:18
  Why was I? Pushing myself harder than ever
• 12:20
  before and my body was holding on to that fat for dinner life.
• 12:25
  It was crazy easy to me, which is what spurred me to.
• 12:29
  Hire a. Professional.
• 12:30
  And in my brain I thought of myself as a professional.
• 12:34
  So silly, but even professional professional.
• 12:35
  Athletes, they, they have coaches, they have people who
• 12:38
  guide. Them there is no shame and
• 12:41
  actually it's the best thing you can do for your health I've.
• 12:43
  Hired. I've hired.
• 12:44
  Multiple trainers or health coaches.
• 12:46
  Throughout the years, just for a short period.
• 12:48
  Of time and they. Are able.
• 12:50
  To somehow open my eyes to things I wasn't able to see or
• 12:53
  maybe unable. To accept.
• 12:56
  And it's it is just so, so impactful in a positive way if
• 13:00
  you get a good coach, but most of them are great and it they're
• 13:03
  at least going to going to provide you a perspective
• 13:05
  outside of your own, which in and of.
• 13:07
  Itself is so so so. Important to just have another
• 13:11
  perspective. OK, another thing I wanted to
• 13:14
  touch on that happens when you. Drastically deprive yourself is
• 13:18
  your. Insulin sensitivity is so much
• 13:21
  worse. And to me that was huge because
• 13:24
  I love. Carbs I love carbs and when I.
• 13:28
  Would eat carbs. Prior to being 35, my body did
• 13:32
  what? It what it should but after 35
• 13:35
  when I would eat carbs. And starve myself.
• 13:37
  Oh my gosh. I'd eat.
• 13:39
  I'd eat a sweet. Potato.
• 13:40
  You know a really. Healthy carb.
• 13:42
  And I would put on 5 lbs overnight my insulin
• 13:45
  sensitivity. It was just shot.
• 13:48
  I was not eating what I should and even though it was, I was
• 13:52
  not eating when I needed to. I had lost muscle.
• 13:56
  I had lost muscle and I didn't even notice it until I got on
• 13:59
  the in body and was shocked at how much muscle I had lost over
• 14:02
  the three months of grinding my body to nothing.
• 14:07
  So with that muscle loss, you know your muscles.
• 14:09
  That's where you store carbs. Your muscles are kind of like
• 14:12
  sponges. For carbs, they're.
• 14:14
  Like a sinkhole for carbs. And the less muscle you have,
• 14:16
  the less of these miraculous sponges you have in your body.
• 14:21
  To soak up the carbs you're. Eating so your body.
• 14:23
  Takes those excess carbs. And it stores them as fat.
• 14:27
  I want to repeat that when you have a good amount of muscle,
• 14:31
  your body. Uses the carbs you're.
• 14:33
  Giving it to an extent and it uses them as fuel to build
• 14:37
  muscle, to energize you throughout the day, to give you
• 14:39
  mental. Clarity, but if you're.
• 14:40
  Eating too many carbs and your body has no.
• 14:43
  Use for these excess carbs. And they're spilling out.
• 14:45
  That spillage. In your bloodstream turns into
• 14:48
  fat. It's shuttled into mostly your
• 14:50
  midsection after. Age 35 S carbs are a very.
• 14:56
  Fickle macronutrient which when I do custom macro formulations I
• 15:01
  have 3 quizzes. One of them is a carb tolerance
• 15:03
  quiz that kind of gives me some insight into how your body
• 15:06
  handles carbs. And what I think is so
• 15:08
  interesting is as I've worked with women for.
• 15:11
  Over a year, their carbs. And they and they are practicing
• 15:14
  building muscle, they are fueling appropriately.
• 15:16
  We are honing in on body recomp. Their carb sensitivity goes way
• 15:22
  down. It's to them and to me and
• 15:25
  myself because I experienced it first hand.
• 15:27
  It's shocking how many more carbs you can eat once you start
• 15:31
  building muscle. It really is because whereas
• 15:34
  before you would eat carbs stored as fat because.
• 15:37
  You're not. You're not using your muscles.
• 15:39
  You're not asking. Your body to use those.
• 15:41
  Carbs, but when you start using your muscles in the way of
• 15:45
  weight lifting, in the hypertrophy range, blah blah.
• 15:48
  Your body utilizes those carbs. It doesn't.
• 15:51
  Store them as fat. It uses them as energy.
• 15:53
  That's what weightlifting does. It uses carbs for energy to fuel
• 15:59
  your body, your brain, and again your muscles primarily.
• 16:04
  So to recap that. Because I really want to drive
• 16:06
  this point home. If you are considering going on
• 16:09
  an extreme diet, if you are considering intermittent
• 16:12
  fasting, if you are considering or have or are currently on a GL
• 16:16
  P1 where you are just cutting your calories and dropping fat,
• 16:21
  OK, that will only last so long. That will only last so long and
• 16:27
  I've seen. People go off of GOP.
• 16:30
  Ones the fat comes back immediately and it comes back
• 16:33
  times 10. And just like any other
• 16:35
  medication, you're going to develop a tolerance and you're
• 16:39
  going to need more of it. You're going to need to keep
• 16:41
  upping your dose. That's not realistic for
• 16:44
  anybody. We don't want to be on something
• 16:47
  like that for a long period of time.
• 16:49
  I do want to say GLP ones are a tremendous.
• 16:54
  Tool to just get you. Started to boost your confidence
• 16:58
  to help you get in a spot. Where you could see it's
• 17:01
  possible. Because you can.
• 17:02
  Physically see your body getting.
• 17:04
  Smaller, they are an amazing tool for blood sugar control.
• 17:09
  I mean that I've I've seen it used with diabetics.
• 17:11
  If you're on a GOP1, again, not fear mongering.
• 17:15
  Stay on your GOP one. Be on your GOP one.
• 17:18
  But you. You.
• 17:18
  Have to prioritize. Protein and you have.
• 17:21
  To lift. So let's go into what body
• 17:24
  recomposition is. We've gone over skinny fat.
• 17:27
  The way we have all. Done skinny fat in the past,
• 17:30
  could be doing it now. Don't do that.
• 17:33
  We're moving into body recomp. We want to feel better.
• 17:37
  We want the health benefits of having more lean muscle mass and
• 17:41
  and I don't think there's anything wrong with admitting
• 17:43
  the aesthetic benefits to body recomp.
• 17:45
  You just look better when you have muscle on you.
• 17:48
  You look younger. Healthier you look like you.
• 17:52
  Are literally aging backwards when I see people start putting
• 17:56
  on muscle. It is useful so.
• 17:58
  I know that that doesn't matter to all women and it shouldn't
• 18:01
  really be the main. Driver of why you are.
• 18:04
  Choosing to start lifting weights, but in reality it
• 18:07
  probably. Is, so let's just be real.
• 18:10
  You need to focus on body recomp over losing weight and we're
• 18:13
  going to go. Over the three levers you pull
• 18:16
  to do. That and a quick.
• 18:17
  Start for all. Of you to start doing today,
• 18:20
  lever number one out of three if you want to start building
• 18:24
  muscle and dropping fat, if you want to start body recomping.
• 18:27
  If you're brand new to this, these are the three non.
• 18:29
  Negotiables the three levers lever.
• 18:32
  Number one, you have to train close to failure.
• 18:36
  What does that mean? It does not mean orange theory.
• 18:38
  It does not mean running sprints.
• 18:40
  It does not mean Pilates. It does not mean yoga.
• 18:43
  What that means is that you are lifting weights.
• 18:47
  I know what you're thinking. Oh well, Orangetheory.
• 18:50
  Will do it. We lift.
• 18:50
  Weights or my? Class will do it because.
• 18:53
  We throw dumbbells around. That's not what I'm talking
• 18:56
  about. That's not what I'm talking
• 18:58
  about. I want to break it down even
• 18:59
  further. You have two.
• 19:01
  Types of muscle fibers In your body, you have type 1 and type
• 19:06
  2. Now type 1 muscle fibers are
• 19:10
  endurance fibers, and those are smaller in size.
• 19:13
  The actual fibers are smaller in size and as women, we keep those
• 19:17
  around. We keep those as we.
• 19:19
  Age we do not have a problem holding on to our endurance
• 19:23
  fibers because those fibers are stimulated with.
• 19:26
  High reps. That you do in those classes or
• 19:29
  they are stimulated with running, they are stimulated
• 19:31
  with Pilates, they are stimulated with any type of.
• 19:34
  Activity that is high Rep. And low weight just like the
• 19:39
  ones I named. Bar is also one of them.
• 19:41
  Walking. None of these activities.
• 19:43
  Are bad. None of these activities are
• 19:46
  bad. In my last episode I touched on
• 19:49
  how if doing type 1. Type of activities is your.
• 19:54
  Thing and it's the only way you can grapple with being.
• 19:56
  Physically active? Do it.
• 19:59
  I'm pro movement. But.
• 20:01
  If you have a goal. Of building muscle and dropping
• 20:04
  fat. Type 1 muscle fibers are not
• 20:06
  going to be where it's at. Type 1 muscle fibers are, as I
• 20:11
  said previously, pretty much the only thing our body will hold on
• 20:14
  to as we age, being women. But type 2 muscle fibers?
• 20:18
  The second type of muscle. Fibers.
• 20:20
  Those are what? We want to hold on to and we
• 20:24
  want to build them Type 2 muscle.
• 20:27
  Fibers are what our bodies, as we age, let go of.
• 20:31
  And there is a statistic. After age 35I.
• 20:34
  Believe you lose 1% of your muscle even if you don't change
• 20:37
  anything else, you just naturally it goes.
• 20:39
  By the wayside whereas. When you're young, you can hold
• 20:42
  on to that after age 30. Five, your body.
• 20:43
  Gets rid of it, so type 2 muscle fibers those.
• 20:47
  Fatigue easily. They are powerful.
• 20:50
  They are incredibly important to focus on growing them as we get
• 20:54
  older. Because like I said, we.
• 20:57
  Lose them as we age, so keeping a.
• 21:00
  Lot of type 2. Muscle fibers and building type
• 21:03
  2 muscle fibers that is naturally going to keep your
• 21:07
  fat. Lower.
• 21:08
  And it's going to keep. Your body.
• 21:10
  Stronger and there are, I won't get into this.
• 21:12
  I will do a whole episode on the health benefits of having a lot
• 21:15
  of muscle, or not even a lot, but a decent amount of lean
• 21:19
  muscle mass muscle. Outside of just the obvious.
• 21:23
  Aesthetic benefits There are incredible amount of health.
• 21:27
  Benefits associated with that so.
• 21:29
  To recap, type 1 muscle fibers are endurance fibers.
• 21:32
  They are small in size. We keep them pretty naturally
• 21:35
  even when aging as women. They're for running Pilates, any
• 21:39
  type of really high movement, high reps activity and there's
• 21:45
  really no way you can. You can just barely see type 1
• 21:49
  muscle. Fibers if your body fat.
• 21:51
  Is next to nothing. Next to nothing.
• 21:54
  You can just. Barely see type.
• 21:55
  One muscle fibers. Type 2 muscle fibers are visible
• 22:00
  when you even if you have a substantial amount of fat on
• 22:03
  you. Type 2 muscle fibers are bigger
• 22:05
  in size. Type 2 muscle fibers are built.
• 22:07
  Through hypertrophy Hypertrophy, the term.
• 22:10
  Means growing muscle. When we say growing muscle, we
• 22:13
  are growing our type 2 muscle fibers and again they keep your
• 22:17
  body. Fat lower, they keep your body.
• 22:19
  I struggle even saying this. It keeps your body looking toned
• 22:23
  when you have enough type 2 muscle fibers and the only way
• 22:26
  to grow them is by, as I said many times in this episode,
• 22:30
  lifting weights O. Each.
• 22:32
  Set now I'll. Go through the basics here.
• 22:35
  Let's retend. We're doing a dumbbell bicep
• 22:37
  curl we are going to do. 3:00 to 4:00.
• 22:40
  Sets. What's a set?
• 22:42
  It is an amount of Rep. So how many?
• 22:45
  Bicep curls are we? Doing we're going to do 8 to 10.
• 22:48
  OK, our goal is to. Almost fail by the last one if
• 22:53
  we aren't almost failing by that 10th.
• 22:55
  Rep We know that for. Set number two of eight to 10
• 22:59
  reps we're going to bump the weight up a bit.
• 23:01
  We're going to maybe instead of doing a 15 LB dumbbell curl,
• 23:04
  we're going to venture over to the 20 LB dumbbell curls because
• 23:07
  we want to be almost failing at that last Rep.
• 23:11
  And again, a set is comprised of a certain amount of reps.
• 23:15
  For hypertrophy, there's a wide. Range but.
• 23:17
  Ideally I like to work. Within the 8 to 12 Rep range and
• 23:21
  really focus on failing at that last Rep.
• 23:25
  In reality, you're most likely not failing, you have more in
• 23:27
  the tank. But in theory, we want to be
• 23:30
  failing in our own from our own perspective.
• 23:33
  Just for a general rule of thumb, if you are doing an
• 23:36
  exercise, be. It a bicep curl, be it a leg.
• 23:39
  Extension be it a seated. Leg curl, be it a lateral raise.
• 23:44
  Any exercise if you can perform. That exercise.
• 23:48
  More than 30 reps worth. You are not signaling your type
• 23:53
  2 muscle fibers, you are stimulating your type 1
• 23:57
  endurance fibers. So if you're doing a set of, I
• 24:03
  don't know. 36 reps. And you think you're growing
• 24:06
  muscle. You're not.
• 24:08
  That is not. That is not enough targeted
• 24:11
  stimulus towards the intended muscle.
• 24:14
  To spur. Hypertrophy, which just means
• 24:17
  to. Spur.
• 24:18
  Muscle growth, all of your reps you need to be feeling.
• 24:23
  Way before 30 ideally. Like I said, I.
• 24:26
  Personally like to 8 work within the eight to 12/8 to 15 Rep
• 24:29
  range because I know mentally I probably have a lot more in the
• 24:32
  tank than what I then what I'm perceiving.
• 24:34
  So just to be safe. To know that I am activating my.
• 24:37
  Body's ability to. Build muscle.
• 24:39
  I like to stay around that range, so that's how when you're
• 24:42
  doing activities like. Bar Pilates you are.
• 24:45
  Burning. You are feeling sore, you are
• 24:47
  feeling shaky, but you're not building muscle because you
• 24:51
  haven't applied a really concerted amount of stimulus on
• 24:55
  a targeted muscle for the proper amount of reps to.
• 24:59
  Actually build it you are. Building your type 1 fibers, not
• 25:02
  your type. Two type 2 are the.
• 25:03
  Bigger ones, the ones that give you shape, the one that the ones
• 25:06
  that make you look toned. Type 2 is toned.
• 25:10
  Those are the ones we want. Type 1 endurance also not what
• 25:14
  we don't want it's. Just if your.
• 25:15
  Goal is to build muscle and to look a certain way.
• 25:18
  Type 1 is not what we are prioritizing here, lever #2 of
• 25:24
  body recomposition. We've now covered the first one,
• 25:27
  which is lifting, lifting in hypertrophy, so less than. 30
• 25:30
  sets your failure reps. Your spelling before 30 lever
• 25:34
  number 2 is protein. General rule of thumb, you want
• 25:38
  to eat 1g of protein per pound of ideal body weight.
• 25:41
  If you want to be 140 lbs, eat 140 LB.
• 25:45
  Don't do that. Eat 140 grams of protein per
• 25:49
  day. Now, after age 35, protein
• 25:52
  replacement does matter. The science shows that it
• 25:55
  doesn't so much matter. Prior to 35 for.
• 25:58
  Women and for men of. Course they get it easy.
• 26:00
  Doesn't matter for them. For us putting our protein,
• 26:05
  pairing our protein I should say with carbs and strategically
• 26:08
  placing it throughout the day is really important.
• 26:11
  When I do those custom macro formulations for people, I have
• 26:13
  started sending along with the macro formulation protein
• 26:17
  skeleton. So just where they should place
• 26:19
  their protein throughout the day and how much protein they should
• 26:21
  place. For example, my breakfast, I
• 26:24
  have 30 grams of protein. My breakfast #2.
• 26:26
  I do have two breakfasts. Don't ask me why, I just like to
• 26:29
  call it that. Breakfast #230 grams of protein.
• 26:31
  Lunch, 40 grams of protein. Dinner, 40 grams of protein.
• 26:34
  My snack. You know, I could go on.
• 26:37
  And then I squeeze my carbs in prior to dinner.
• 26:39
  So I front load my carbs in my day.
• 26:41
  At dinner. I don't really do a lot of
• 26:43
  carbs. I'll do meats with vegetables,
• 26:45
  you know, like a. Salad.
• 26:46
  Or last night I had chicken on those little cute lettuce wraps
• 26:51
  and I put the chicken inside with some ginger and some wasabi
• 26:56
  and soy sauce. It was so good.
• 26:58
  So yes, I won't get so much into the nutrition portion in this
• 27:02
  episode, but your protein is incredibly important.
• 27:05
  It's imperative. You won't build muscle without
• 27:07
  eating enough protein, and the rule of thumb is 1g per pound
• 27:11
  of. Ideal body weight.
• 27:13
  And the last lever you need to be pulling outside of lifting
• 27:16
  and protein is just keep your movement high.
• 27:19
  We can't be getting under like 5000 steps a day that is.
• 27:24
  Just. Couch potato land.
• 27:25
  It's not good for you for a multitude of reasons.
• 27:27
  Keep your movement high. I don't want to say how much I
• 27:31
  move because I am the Energizer Bunny and since I've been
• 27:34
  lifting for so long and being physically active for an
• 27:38
  incredibly long period of time. I it takes a lot.
• 27:41
  For me to move the needle so my step count primarily primarily
• 27:44
  as between 10 and 15. I like it that way.
• 27:47
  I like to do zone 2 every morning, which is just an
• 27:49
  extended walk while my heart rate is in zone 2.
• 27:53
  You can structure your movement however you want, but just keep
• 27:56
  your movement up. You need to be.
• 27:58
  I would say shoot. For at least 10,000 steps a day,
• 28:01
  8 to 10 if you're. If you're less than that at this
• 28:04
  point, just shoot for that. Don't make it drive you crazy.
• 28:07
  It shouldn't be something that. Is really heavily.
• 28:09
  Weighing on your brain, but just something you kind of keep in
• 28:11
  the back of your mind. Because there's really simple.
• 28:13
  Ways that you can keep active during the day.
• 28:16
  So maybe every hour on the hour, go take a 5 minute walk right
• 28:20
  around the house, around the office, go clean something for
• 28:24
  me to keep my movement high. My neat.
• 28:27
  I like to just. Clean.
• 28:29
  Like now I don't so much like to organize.
• 28:31
  I'm not sitting there trying to organize things.
• 28:33
  I do and I will. It's not enjoyable to me.
• 28:35
  But cleaning, moving, scrubbing, wiping, doing dusting, that I'm
• 28:40
  just moving and I'm having a purpose behind it.
• 28:42
  I'm not just aimlessly wandering around the house.
• 28:45
  Because what purpose does that serve?
• 28:47
  I mean, yeah, it does. It serves your body a purpose
• 28:48
  and that you're moving. But if I can kill two birds with
• 28:50
  one stone, then I'm going to have an objective.
• 28:54
  I'm going to wipe down the cupboards.
• 28:55
  I'm going to shuffle across the floor and wipe down the
• 28:57
  cupboards. I'm going to vacuum the stairs.
• 28:59
  I'm going to do all the laundry that is that is so arduous for
• 29:03
  me and so much laundry every single day.
• 29:06
  I was just telling my husband the other day on my tombstone,
• 29:08
  you can just write and she folded laundry.
• 29:11
  That is what I do. There's an art in it though.
• 29:13
  There's an art in it and I enjoy it.
• 29:15
  So today I wanted to give you a simple plan of action.
• 29:18
  Just a seven day beginners friendly body recount body
• 29:22
  recomp starting plan and I will. Post this little.
• 29:26
  Seven day starter plan for you to begin your body recom journey
• 29:31
  on my Instagram. My Instagram is RAC fitness
• 29:34
  under dash so. RAC.
• 29:37
  Fitness under dash and it's super simple and if it looks too
• 29:42
  overwhelming to you, just tone it down a bit.
• 29:44
  Because what I have. Told my clients from the start
• 29:47
  is. Just start.
• 29:49
  Just start if the as the starter.
• 29:53
  Plan indicates I want you to be lifting 3 * a.
• 29:55
  Week, if that is. Too much right now.
• 29:58
  Taper it back. Start at. 1.
• 30:01
  Start at 2. Just start.
• 30:04
  Do something I said in another episode of mine Which.
• 30:07
  Made a couple people chuckle. And it makes me.
• 30:09
  Chuckle because I truly. In real life had my client do.
• 30:11
  This to get her started. Was just go in the gym and touch
• 30:15
  a dumbbell. That's a start.
• 30:17
  That's a start. So just start.
• 30:19
  But for the sake of this. Seven day starter plan for body
• 30:22
  recomposition I want you to be hitting. 3 lifts a week.
• 30:26
  You might say what? Does that look like?
• 30:28
  OK, I want one full body lift where you can just meander
• 30:31
  around the gym and. Lift upper body, lower body,
• 30:35
  full body, whatever. You want to do just explore the
• 30:38
  machines. Explore the free weights.
• 30:40
  My favorite. Just explore but hit every
• 30:42
  muscle in your body number. 2 lift do an upper.
• 30:46
  Body number. 3 lift do a lower. Body and again I will post this
• 30:49
  in my Instagram with more detail that will.
• 30:51
  Be better to see visually. OK, the second component of your
• 30:56
  seven day. Starter pack for for.
• 30:58
  Recomp is protein. You're going to have a 30 gram
• 31:02
  protein breakfast, a 30 gram protein lunch, and a 30 gram
• 31:05
  protein dinner. Boom.
• 31:07
  Plan it out if you don't plan. That out prepare to fail.
• 31:11
  You have to plan it out. I do it to.
• 31:14
  This day and I've been counting my macros and protein for 15
• 31:17
  years, I always know what I'm going to have for.
• 31:19
  Breakfast. I always know an easy.
• 31:20
  Go to I. Always know what I'm going to
• 31:22
  have for dinner and I always know what I'm going to have for
• 31:24
  lunch. Just the protein part, not the
• 31:26
  sides. So for example, my breakfast
• 31:29
  every single day is the same thing for now.
• 31:33
  It'll stay this way for months and I'll go.
• 31:35
  Back to it, it is. My protein pancake.
• 31:38
  My protein pancake. Is equal parts egg whites
• 31:40
  cottage. Cheese and rolled oats blended
• 31:42
  together with vanilla and cinnamon thrown in a bowl or on
• 31:45
  a. Skillet cook it up.
• 31:47
  Perfect 30 grams of protein. I eat it every day makes me
• 31:49
  happy. It makes me it makes my mouth
• 31:51
  water even talking. I actually was eating that while
• 31:53
  I was recording earlier today and it was pleasant and I enjoy
• 31:56
  it and I look. Forward to it so.
• 31:58
  You find your own staples. I list a lot of my staples in my
• 32:01
  Instagram again under I think macro, meals, macro, something
• 32:05
  like that, something involving macros and meals and one of
• 32:07
  those little. Circles at the top.
• 32:09
  Click on it, explore one of my favorites again, the protein
• 32:12
  pancake. OK, so we've gone through. 3
• 32:14
  lifts this week. I want you to.
• 32:15
  Do your 303030. Grams of protein breakfast,
• 32:18
  lunch and dinner. I want you to hit. 7 to 10,000.
• 32:22
  Steps per day, each day you're. Going to bump your movement up
• 32:25
  to 7 to 10,000 steps. Per day?
• 32:28
  Each day. Now here's the bonus.
• 32:30
  Part sleep priority I want you to protect.
• 32:34
  Your bedtime at all costs. Just four nights this week have
• 32:38
  a consistent schedule. What would that look like?
• 32:40
  For me personally, that for me personally would mean that I am
• 32:44
  in bed ready to close my eyes. With the TV off.
• 32:48
  Phone plugged in against the wall by 9:00 in.
• 32:52
  Reality. Do I do that?
• 32:54
  Not all the time. More often than not, every night
• 32:56
  I'm asleep by 9:30. Sometimes when I am struggling
• 33:00
  and all over the place, I might not fall.
• 33:02
  Asleep or even. Be done with my things until 10
• 33:05
  or 11. I was up crafting my son's
• 33:08
  birthday invites last night until 10.
• 33:09
  I just, I love glitter. I got too into it.
• 33:12
  So yes, my bedtime struggled. My sleeps at 5 1/2 hours last
• 33:16
  night. It's something you have to be
• 33:17
  really intentional about. So thank you for listening to
• 33:21
  this episode. I hope this clears up.
• 33:23
  Some of the confusion you might have surrounding body
• 33:25
  recomposition, what that means and why it is not OK to go in an
• 33:30
  extreme. Calorie deficit.
• 33:33
  Why focusing on building your? Type 2.
• 33:36
  Muscle fibers is going to actually.
• 33:38
  Give your body the shape. And the cringe tone you are
• 33:42
  looking for? How imperative protein is to
• 33:45
  build that muscle you're working for in the gym, and just how
• 33:50
  bumping your. Daily activity will do.
• 33:52
  Wonders for boosting that fat loss.
• 33:54
  Right off the bat. But in order.
• 33:55
  To boost that fat loss, you have to be.
• 33:58
  Eating enough to fuel the machine.
• 34:00
  I can say that a million times until I'm blue in the face.
• 34:03
  But for some of you, you're going to need to learn this
• 34:05
  first hand to really internalize that you cannot go in those
• 34:08
  extreme. Deficits, just like I did.
• 34:10
  I tend to learn a lot of things you know first hand.
• 34:13
  I eat the hard way. If you're like me, you might
• 34:16
  have to. Do that, but please take these
• 34:18
  words. Take this knowledge, take it
• 34:20
  with you into the future, and I hope it empowers you to step
• 34:23
  foot in the gym today and start prioritizing your health.
• 34:26
  Through. Focusing on those things that we
• 34:28
  mentioned in the episode. Thanks for listening and again,
• 34:31
  peek at my Instagram. If you want that seven day body
• 34:34
  recomp starter plan, that is RAC Fitness under Dash.
• 34:37
  RAC Fitness Under Dash. Thanks again.
• 34:40
  We'll talk soon.