Episode Details

Welcome to Day 5 of the RAC Summer Recomp Series.

Yesterday, we talked about what “toned” actually means and why muscle (not endless cardio) is what creates the lean, defined look most women are after.

Today we’re answering the next question:

How do you actually build muscle?

Robyn breaks down the four essential ingredients required for muscle growth in a simple, practical way that anyone can understand. You’ll learn why your body needs a reason to build muscle, why protein is the building material behind muscle growth, how progressive overload creates results, and why recovery and sleep are just as important as your workouts.

In This Episode:

• ​Why muscle growth starts with a stimulus (a reason to grow)
• ​What actually happens to your muscles when you lift weights
• ​The role of muscle protein synthesis (MPS)
• ​Why protein is essential for building lean muscle• How much protein women over 35 should eat
• ​What progressive overload really means
• ​Why Pilates, yoga, and running don’t build muscle the same way strength training does
• ​Type I vs. Type II muscle fibers explained
• ​Why recovery and sleep are critical for muscle growth
• ​The four requirements for building muscle
• ​Why muscle—not weight loss—is what changes your shape

Today’s RAC Summer Recomp Targets:

1️⃣Determine your daily protein goal (aim for roughly 1 gram of protein per pound of your goal body weight)

2️⃣Make a plan for how you’ll hit your protein goal tomorrow

3️⃣Identify one area of your body where you’d like to build more muscle and write it down

Remember: Body recomposition isn’t about becoming smaller. It’s about building the muscle that shapes your body while reducing body fat.

**Workouts for Recomp: The RAC Collective (workout app - $29.99/month) Click link below  

https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40 

Follow on Insta for updates and food/lifestyle recomp tips RACFitness_

See you tomorrow for Day 6.