Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / Realistic Timeline for Weight Loss After 35 (Body Recomposition for Women)

Transcript

Realistic Timeline for Weight Loss After 35 (Body Recomposition for Women) · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

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Today we are covering how long it really takes to start seeing
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results, if you are counting your protein, if you are hitting
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the gym and if you are most importantly in a calorie
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deficit. Welcome back to the Body
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Recomposition Revolution. This is Robin.
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And today we are walking through how long it's actually going to
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take month by month for you to see results.
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If you are lifting consistently, if you are eating high enough
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protein, if you are getting your steps in, if you are sleeping
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adequately, and most importantly, if you are actually
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in a calorie deficit, because I need to say this right off the
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bat, fat loss only happens in a calorie deficit.
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What is a calorie deficit? A calorie deficit means you are
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eating less food than your body needs to maintain.
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Well, how do you figure that out?
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You can go online. You can find one of those handy
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dandy online calculators. You can e-mail me.
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All of that information is in my show notes.
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I do custom macro formulations, but you do need to know what
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your daily intake is. Your total daily energy
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expenditure. Mine I believe is around 1800.
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Because I'm very active, I have a substantial amount of muscle.
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Yours, even if you're the same height as me, 57 might be
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significantly lower or higher depending on those two
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variables, how much muscle you have and how active you are
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during the day. So as you can see, those
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run-of-the-mill free calorie counting tools you find online,
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and yes, they work. Yes, you can develop your
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baseline there, but you're more going to figure that out through
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trial and error. I don't want to lose you here.
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If you have been working out, eating your protein
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theoretically in a calorie deficit, And I'd say that
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because nobody ever is unless you're tracking your food.
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So if you're tracking your food and you know you were in a
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calorie deficit, we are going to go over the timeline for how
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long it will take for you to start seeing real results
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reflected on your body. Let's start with month zero to
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two because that seems to be the real entry phase.
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So phase one is month zero to 2. So that is where you are
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developing skills, you are figuring out what it actually
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means and what it feels like to be in a calorie deficit because
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there's actually a lot of strange side effects you'll
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encounter when you're in a real deficit.
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One thing some women notice when they're in that deficit and this
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is real, is a slightly really different taste in their mouth.
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And that actually does happen. I've it's happened to me.
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That happens when the glycogen in your muscle drops and the fat
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oxidation starts happening. So if you get a weird taste in
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your mouth during the day and you're kind of like especially
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at night, that's temporary and it's normal, but it's a good
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thing because it means you are actually in a deficit.
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So in the first phase, month zero to 1, what's happening?
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You're learning how to consistently hit your protein.
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That is a skill. That is a skill like any other
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skill. You're not going to be good at
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it right off the bat. It's going to take practice,
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it's going to take preparation, it's going to take trial and
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error. You're going to have good days,
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you're going to have bad days. It is a real skill to know how
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to prep for your day when you have to eat per SE, 150 grams of
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protein, that sounds unfathomable to the women that I
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coach. When they first start with me,
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they are used to eating anywhere from maybe 30 to 80 on a good
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day. But when I say something like,
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yes, around 40% of your intake is going to be coming from
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protein. So you might be eating 140 to
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160 grams of protein a day that when they actually start
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tracking is the biggest hurdle to jump over.
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But once you jump over that hurdle in those first two months
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and you get down the tricks, you learn that eating the same thing
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on repeat is a hack. You learn that prepping twice a
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week is a must. You learn that tracking your
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food is a necessity. You will get it.
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You will find your staples like Greek yogurt, already cooked and
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diced chicken, cottage cheese, liquid egg whites, string
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cheese, beef jerky, protein, protein bars.
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You will find your staples and you will find a way to meet that
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goal. It's just, it's just tiny little
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changes that you do consistently every single day to make sure
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that you are hitting your protein goal.
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And it's doable because all my clients do it.
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And now their taste preferences have shifted towards wanting
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more protein. That's what makes them feel good
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and strong and solid and firm. So during this first phase, you
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are learning how to consistently hit your protein goal.
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You are confirming you're actually in a deficit, not
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guessing. And the only way we confirm that
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is they're tracking our food and weighing in daily.
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Your body is adapting neurologically to lifting.
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In the beginning when you are applying this new stimulus to
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your body, this new stimulus being weight training, maybe
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you're doing bicep pearls, maybe you're doing lunges, maybe
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you're doing squats, maybe you're using new equipment,
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machines, whatever. This new stimulus applied to
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your muscles that doesn't just stimulate your muscles, it's
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also stimulating your brain. In the first few weeks, most
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strength gains that you're going to experience are actually
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coming from your brain getting better at activating your
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muscles. It's not really from building
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new muscle tissue yet, It's your nervous system kind of learning
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how to recruit the right muscle fibers for the job.
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Because when you're doing things like running or any type of
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cardio, Pilates where there's a lot of different types of reps,
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it's not the same as weight training in those activities,
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Pilates, yoga, running, elliptical, you are using your
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type 1 muscle fibers. Those fibers are your endurance
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fibers. Women retain those really
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easily. We, we keep them easily even
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after we age. But your type 2 muscle fibers,
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the ones that give your body shape and tone and make you look
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the way you want to look, that's a new skill set for most women.
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And that only occurs when you are applying, applying targeted
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stimulus to your muscles in the form of resistance training.
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That's new. So when women who haven't lifted
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consistently in the past, past, excuse me, start applying a
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weight training stimulus to their bodies, that's big for
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your brain and for your muscles. Your brain is shifting from
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using its type 1 muscle fibers to achieve a task asked now to
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using type 2 muscle fibers. It's new and when I have ladies
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who are just starting with me, a lot of times I just tell them
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don't even focus on using weights the first month.
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It doesn't matter if you have no plates on the bar, it doesn't
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matter if you have next to nothing on the machine.
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Your main focus is mind muscle connection.
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I want you to be thinking of the muscle you are targeting in each
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lift. Touch it, feel it.
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Know what it feels like to actually engage the muscle with
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a bicep curl? You're holding on to a dumbbell.
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Be thinking about your bicep while you're curling it.
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That mind muscle connection that's going to produce better,
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better recruitment for your muscle fibers.
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Improved coordination. It gives your brain the signal
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that it needs to use the muscle in the way that you want it to
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be used. And what I mean by that is when
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you first start lifting, you're going to look like a drunk
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giraffe, uncoordinated, non neutral spine.
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It's not cute and it doesn't matter.
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So please don't think about that in the gym.
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It doesn't matter because you need to go through that newbie
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phase to develop more efficient movement patterns.
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I remember when I first started lifting, I would see myself in
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the mirror and AI was uncomfortable to look.
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But my trainer taught me you have to watch your form.
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Now I am always looking at my form when I'm lifting.
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I need to see my form when I'm lifting and I know I look a lot
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more coordinated. I just feel coordinated.
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My body has learned and adapted how to use my muscles in a way
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that is fluid and I feel just like I'm moving the way your
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body is intended to move. And that takes a while.
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So in the beginning that phase one the months zero to to focus
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on your mind muscle connection every time you are going through
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a lift, don't worry about how much you're lifting, worry about
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how you are lifting. And my very favorite part of the
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zero to two-month phase is I just call it the whoosh, the
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whoosh phase. And basically it's when that
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scale goes tick, tick, tick, down, down, down.
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And it's when your body is kind of flushing out the extra
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glycogen that it's storing because you're in a deficit.
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So you're flushing out that glycogen.
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And a lot of times it's reflected on the scale after
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maybe a month, a month because during that first month where
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you're not experiencing big scale fluctuations, it's because
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your body's kind of inflamed. You're giving in a lot of new
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food, a lot of times eating more than you might have eaten in the
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past. You're applying these weird
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stimulus to your muscles in the form of weight training.
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You are going to experience some inflammation.
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And that's not if it's when and you will because newbies to
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lifting do and a lot of times that deters them from going
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forward because first of all, they're like, Oh, I'm going to
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get bulky. No, you're not.
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I never want to hear that again. Second of all, they're like,
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why, why is this happening? The scales not moving.
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It's defeating, it's defeating, but it's just data.
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And we use data to drive our decisions.
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And we'll use the data that we see on the scale every single
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day as just that. Not an emotional thing, but a
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but a science based thing where we can take it and continue
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tracking to make sure that we are in a deficit.
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So yes, the first month you might experience some water
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retention, you're the scale might not be going backwards
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much. Second, second month, boom,
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whoosh, glycogen out the body. You feel, you feel it and you
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look it and it is so motivating, which is great because in the
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beginning you're going to need some motivation.
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Like I said, you're going to look like a drunken giraffe when
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you're lifting, you're going to feel swollen, you are going to
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be confused, you are going to feel overwhelmed, but you're
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also going to feel motivated. And when that motivation fades,
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because it will, motivation doesn't matter.
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Motivation doesn't matter, Discipline matter.
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So when your motivation falls away, you will already have
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experienced some movement on the scale and some visual changes in
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the mirror. And that's what's going to carry
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you forward into Phase 2. So phase one is all about just
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building the engine. That's where your fat loss
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starts. It's not super visible, but you
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can feel it. Your clothes might be a bit
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loose. Now we're moving into months
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2:00 to 4:00. So this part I call phase two.
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This is where true fat loss happens and recomposition
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actually starts months 2 to 4. Now here's the real shift.
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Because the deficit has been consistent for weeks, fat mass
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is starting to decline measurably.
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What does that mean in real life?
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Your waist is going to look a little smaller.
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Your shoulder caps are going to start looking a little rounder
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and less saggy. You're going to start seeing
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divots where you never saw divots before.
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You're going to notice muscles where you didn't even know they
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existed. Your glutes are going to look a
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little higher. The scale is going to move a
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little slower than what you will expect if you've gone down the
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skinny fat train and starved yourself.
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But this is good. This is good.
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We don't want the scale to move move fast because we want to
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build muscle and drop fat simultaneously and a lot of
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times the scale doesn't move at all.
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For example, I'm 137 lbs, I'm size 2.
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I'm 5-7. Years ago, before I had much
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muscle, I was 137 lbs, size 8, maybe same weight, same height.
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Why is that? So I had a pant size, that's
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what, 4 sizes bigger, but I was still the same weight in the
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high 130's at the same height because I did not have a lot of
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muscle back then. I was running every day, every
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day hours. I didn't have a solid
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foundation, I didn't feel I looked skinny fat and I didn't
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even look skinny. I just looked flabby and I knew
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why. I knew that I had to wait,
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train, and I knew I had to hit my protein.
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But at that time it was just not a priority for me.
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Now, same height, same weight, 4 sizes down.
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My body is muscular. I am not skinny fat anymore.
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We work on body recomp with my ladies.
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The goal is to drop your fat and build your muscles
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simultaneously. I have so many episodes that
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touch on this you can click back to them.
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It's imperative that you understand that concept if you
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are trying to lean out or look toned.
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And this is what I want you to understand.
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During phase two months 2 to 4, you might lose 6 to 8 lbs of
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fat. Whoa.
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But you also might gain 2 to 3 lbs of muscle, especially if
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you're a newbie. That happens.
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So that means the scale might only show 3 to 5 lbs down and
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you might feel defeated. But are you?
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No, because we understand what's actually happening underneath
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the skin. It does not mean fat loss has
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stalled. You have not hit a plateau.
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It means recomposition is happening.
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So let's be clear. Even during recomposition, fat
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loss still requires A deficit. Muscle gain does not replace
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that energy balance. And I kind of want to drop in a
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little myth, a little myth Buster right here.
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And the myth, and it's not a myth, but it is kind of, I just
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want to clarify the details surrounding it so that people
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don't e-mail me saying, well, muscle burns, OK, Muscle burns
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more calories than fat, yes. But 1 LB of muscle burns roughly
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6 to 10 calories per day at rest.
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If you gained 5 lbs of muscle, which I have, it's taken me
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years to do that, which for a newbie it will only take months.
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You might increase your metabolism by 30 to 40 calories
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per day. I mean that that increase is
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small. It's helpful, but it is not
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enough to drive fat loss on its own.
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It's not. Muscle improves your metabolic
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environment. What does that mean?
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It increases how many carbs you can eat.
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So your glucose storage, the more muscle you have, the more
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carbs you can eat. It improves your insulin
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sensitivity. It increases your training
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output. When you have more muscle, you
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can eat more carbs, which means you will have better training
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sessions because you can't have good weight training sessions,
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good cardio sessions unless you are eating enough carbs.
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And you can do that by having more muscle.
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But fat loss does happen because energy intake is lower than
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energy output, which means you are eating less than your body
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needs to maintain its current state.
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Muscle makes fat loss easier, but it does not eliminate the
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need for a deficit. All right, we are sailing into
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phase three, which is months 4 to 6.
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And this is where people at work, people on the street,
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people at the gym are going to start saying things to you.
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Months four to six, phase three. This is where the visible
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recomposition is actually happening.
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Now, all those little habits that you have been putting into
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place, hitting your protein goal every day, hitting a couple zone
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2 sessions a week, lifting 2 to 4 times a week, all of those
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things have been happening consistently for four months.
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And now your fat mass has gone down, your muscle density has
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gone up. You are looking different.
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Your body composition has changed.
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You look toned and people can see it.
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People can see it. Your shape is now resembling
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more of an X. So think about this.
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The middle of your body, where your waist is, that is now
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smaller. Your shoulders are looking more
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toned and your legs are looking lifted and built.
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And your whole body is smaller. But you just look trained.
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You look stronger. You look like the people you
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want to look like and not just a smaller, flabbier version of who
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you used to look like, which is what happens when you starve
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yourself. And for most ladies, if you did
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have a substantial amount of weight to lose, you're still
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losing weight. That scale is still trending
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downward. And I love to put together
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graphs for all my clients showing them the trajectory of
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their scale inputs because they I tell, I tell them a lot of
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them do put their weight in my app every single day.
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And after a few months, it's fun to see that that scale just
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tick, tick, tick, tick, tick. It's the perfect trajectory and
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angle when you put the whole thing together because it trends
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downward. If you are recomping
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consistently. Now, most women honestly quit
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before months 4:00 to 6:00 because they think prepping
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their food is too hard. They have too many things going
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on in their lives and they don't know how to prioritize.
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They refuse to get up early enough to get their gym sessions
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in all of these choices to them, they choose easy.
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They don't choose hard, choose to stay the same.
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They don't choose to change. They choose to not embrace the
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suck and just embrace the current suck that they are in.
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That's the reality of it. And I know it's hard to hear
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because we've all been there. We've all done that.
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No shame, no shade. Me over here have done it a
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million times. I've quit.
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But when you actually make it a lifestyle, when you make
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prepping your food a couple times a week, when you make
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hitting your protein goal priority, when you make going to
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the gym part of your identity, it's easy.
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You just do it on repeat. I don't even need to set an
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alarm. I automatically wake up at 5 AMI
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know I get a workout in. I know I'm going to eat protein.
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I know exactly what I'm going to eat.
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I know exactly what I'm going to eat during the day in terms of
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protein. The sides, those are movable.
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It becomes who you are. It's becomes your identity.
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You are somebody who goes to the gym every morning or however
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many mornings a week, or somebody who goes to the gym
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three days a week. You are somebody who does cardio
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at 6:00 PM every night, whatever that is.
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You're somebody who preps your food twice a week.
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That's who you are. If that's who you want to be,
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that needs to be who you are. And yes, it is hard.
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Yes, it does suck. Yes, life will happen, but you
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need to bulldoze through all of that and choose the you you want
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to be, which sounds corny, but that's exactly what you need to
18:56
do. And you might fail a few times
18:57
before you figure out, hmm, I actually do need to change my
19:01
entire self to be who I want to be.
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Now, if you have failed in the past, which I'm sure you have if
19:08
you're listening to this, I have to, as I said many times.
19:11
And you think, oh like I I'm not capable.
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Yes you are, yes you are. Just start small.
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Just start small. I have an episode on a morning
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routine and just the four pillars that go into a morning
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routine that honestly shift your identity day by day.
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Take a listen to that. You just have to make tiny
19:30
changes consistently every day and they compound on each other.
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And if you have made it to month 6 in your recomp journey without
19:38
completely quitting, you are one of the winners.
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You are one of the winners. It doesn't matter how much
19:42
progress you've made at this point.
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If you are still progressing forward slowly, you're still
19:47
progressing. You haven't quit.
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And if you are at month 6 or beyond, that's amazing because
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now it has been solidified into your identity.
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And if you have quit before, you can start right now.
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That's the best part. Doesn't matter if you've quit,
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you can start right now. Make today your day one.
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And if today is your day one, do not quit before month 2.
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Most women quit right before month 2, which is when fat loss
20:11
becomes visible, which is when that muscle you're putting on
20:13
starts to actually show. It's when your strength gains
20:16
compound on top of each other. It's when your food deficit has
20:20
had enough time to actually work and be reflected in your
20:24
physique. So if you're just starting, stay
20:27
because the results you want to happen happen after the phase
20:31
where most people quit. The body changes after all those
20:35
little habits become your new lifestyle and you change when
20:39
you embrace your new identity as being reality.
20:43
And it's it's a real mindset shift and one that for some
20:47
people can just happen. And for others, for most, it's a
20:51
gradual realization that the biggest hurdle is you is your
20:56
own perception of yourself, is your own depiction of your
21:00
identity. So as soon as you can shift that
21:02
identity into being who you are, who you are in reality, then you
21:08
will experience real change because you'll do all the things
21:12
you need to do to see what you want to see on a consistent
21:16
basis. And it's not hard when that's
21:18
who you are. And that's what you do every
21:20
single day on repeat. If you need help getting your I
21:25
do custom macro formulations. If you need help with that, go
21:29
ahead and e-mail me. I might have you on a waiting
21:31
list right now. I have a waiting list of people
21:33
I will get back to when time allows.
21:35
But if you would like me to do your custom macro formulation,
21:39
which is just a series of quizzes I give you and we go
21:42
back and forth with each other a bit and I will give you what
21:46
numbers you need to crank into your app, be it my own app or
21:48
another app like Macros First or My Fitness Pal.
21:51
You can e-mail me. My e-mail address is RAC
21:54
Fitness, RAC Fitness MN, like Minnesota at gmail.com.
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Again, I do have a little wait list for that right now, but if
22:03
you would like me to plop you on the waiting list or if you know,
22:07
if I get really, if I get really ambitious this week, I might get
22:11
through those. So there's no harm in shooting
22:13
me an e-mail. I love hearing from you
22:14
regardless. And here's an ask I have been
22:17
getting questions on and comments on Instagram, my e-mail
22:22
through comments on Spotify. I love all of this.
22:25
I love all of these. I love hearing from you.
22:27
It would be very helpful if you could put those comments and
22:31
questions on Spotify or Apple podcast, because then I can keep
22:36
them all in one place and I can respond to them accordingly.
22:39
And best of all, everybody can see them so that people who have
22:42
the same comments or questions or what have you can see that
22:46
you have had those as well and that they are not alone own in
22:49
those wonderments because we all have those questions we want to
22:53
ask, but feel a little some kind of way about doing it.
22:56
And you shouldn't because as a former teacher, there is no bad
23:00
question except for the one unasked.
23:03
So again, thank you for listening, ladies.
23:05
And you can find some fun teaching tools that coincide
23:08
with this episode on my Instagram, which is RAC Fitness
23:12
under Dash. RAC Fitness under dash or under
23:16
score. I always call it under dash from
23:18
my friends. It's an under score.
23:19
So rack fitness under score. That's my Instagram.
23:22
And again, thank you for listening and you'll hear from
23:24
me next week.