How Do I Lose Belly Fat? -Day 50

Wondering how to lose belly fat or get rid of "bat wings"? The answer is not more crunches or triceps exercises. Today, we break down one of the biggest myths in fitness - spot reduction, and explain why decades of research show you can't choose where your body loses fat. Instead, you'll learn why body recomposition is the real solution, especially for women over 35. We go over why belly fat often becomes more noticeable during perimenopause, how hormones, muscle loss, sleep, stress, and alcohol influence body composition, and why strategically building muscle creates the appearance of a leaner, more sculpted physique. Most importantly, you'll learn the body recomposition hierarchy that consistently drives fat loss and muscle definition: maintain a calorie deficit, prioritize protein, strength train progressively, use cardio to support your health, and stay consistent long enough for your body to change.

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The Body Recomposition Hierarchy

1. Maintain a slight calorie deficit if fat loss is your goal.
2. Prioritize protein (about 1 gram per pound of your goal body weight).
3. Strength train consistently with progressive overload.
4. Walk daily and include cardio to support your health and increase energy expenditure.
5. Prioritize sleep and recovery so your body can build muscle and lose fat.
6. Limit alcohol if it's interfering with recovery, sleep, or calorie intake.
7. Stay consistent. There is no exercise that melts belly fat—your results come from repeating these habits over time.

Today's RAC Recomp Targets

1. Strength train at least three times this week: one upper-body workout, one lower-body workout, and one full-body workout.
2. Hit your protein goal today by aiming for approximately one gram of protein per pound of your goal body weight.
3. Review your training program and ask yourself whether it's intentionally building the physique you want: prioritizing areas like shoulders, upper back, and glutes to create an X-frame while following the body recomposition hierarchy

🎧 Make sure you're following The Body Recomposition Revolution on Spotify and Apple Podcasts so I can keep teaching women how to RECOMP