How to Lose Fat + Gain Lean Muscle for Women

Ready to lose body fat and build lean muscle?! This is what you need to know to achieve your body recomposition GOALS!

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Disclaimer: I do not own any of the music in this video.

Before starting any fitness or nutrition program or protocol please consult with a physician and get clearance to start first. Please stop exercising immediately if you experience pain, soreness, fatigue, shortness of breath, dizziness, lightheadedness, blurred vision, headache, nausea, sickness, illness, dehydration, excessive sweating, or any other discomfort.

[rinrinobserve]

Very true. It's a lot less stressful when you are exercising* without knowing it.

[babyslothawful]

Cutting the grass is getting a chore done AND it’s a very good workout!! Sometimes I’ll switch it with my workout if I’m feeling a little “ugh” that day 😌

[jenniferibarra]

I never cared for strength workout . But I realized it’s so important as a woman to make muscle it’s so good for our hormones . And the muscle helps prevent fat accumulation. It has helped my pcos

[Romns]

I forgot where I heard it, but I heard that it’s best to do any cardio (even light cardio) AFTER lifting weights, because you’ll have better form than if you lift weights after cardio, since you’re not as steady. Also doing cardio after supposedly helps burn fat faster, since your muscle groups are already activated from the weights, and that will help to dissolve more fat from the “boost” of muscle.

[dmr]

All good pieces of advice but it should be noted that the science is pretty clear about recomposition being less efficient than cycling bulk/cut. If you have body image issues as so many of us do—or just want to avoid going above a certain body fat in the short term, recomposition can still be an effective method of reaching your body goals. Great that you stress that maintaining high protein intake is key regardless of which method you choose.

[c.lstrife]

I have been excersizing because I was diagnosed with anemia, and I have been going to the gym for 5 days for two hours just to work out. I dont go full hard core training, but after two months of excersizing I noticed small changes in my body.

[tracisspace]

If we are doing cardio would you just recommend something light …like 10-15 mins before or after a strengthening workout

[ThrivewithJesus]

This is such great info! - can I share on my channel?

[yourgirl_miriam]

im strength training, and ive been gaining muscle, but haven't been losing any fat. any tips?

[Thecody]

Than I'm on the correct track. Thanks!!

[orang]

@strongsistersunited, what would your advice be for someone who’s metabolism has become adapted & slowed due to not eating enough calories for a prolonged amount of time and as a result has excess body fat to lose? Do you recommend reverse dieting and how to approach nutrition to achieve this? Any help would be much appreciated x

[jacintatate]

I am lifting 2 times a week and deadlifting 100kg. I can see my legs are bigger andI have gained weight over the past 2 weeks but I struggle so much with the body fat. I need to move more.

[GelilaDimetros]

I love dancing for cardio. Does not feel like a workout at all ❤

[jasminehicks]

How many times should we bew doing cardio a week with the body recomp I thought I only needed to lift weights but I guess there's more I didn't know hell out sis trying to learn and understand

[oliviapenland]

Another one to mention! Your NEAT subconsciously gets decreased as you fatigue. So does muscle building! Always manage this

[fatm.]

Something important you missed was a slight calorie deficit. Do you think 200-400 deficit is good?

[alondrita]

Idk about y’all but I need to run at least a mile before lifting. I dread lifting without waking everything up. I notice if I run after lifting, I’m too fatigued from the heavy weights

[_core]

(5'6)I'm like this but i fluctuate between 110 and 135 pounds 😢

[neenasharma]

Hey hi! I am glad that I found your video through YT recommendation. I am currently working to cut down my belly fat and increase gluteus muscle 😢 going through very bad phase during working out. Sometimes I am highly positive with home workout and sometime I question myself thinking is it even gonna make any good difference. I never want to make biceps and be like a bodybuilder to be honest, can you please suggest something for me?

Love from India 🇮🇳

[nataliabennett]

Im dong all these things and still carry alot of weight around/ in front of my abs, and hips/inner thighs etc. ... do I just need to be patient?? Im 178cm, 67kgs, on around 1200-1500 cal