Episode Details

DAY 9: Where Your Calories Actually Go

Welcome to Day 9 of the RAC Summer Recomp Series.

Think your workouts are the biggest part of your metabolism? Think again.

In today's episode, we're breaking down the 4 parts of metabolism and revealing where your body actually burns calories every day. You'll learn why exercise is only a small piece of the metabolism puzzle, why daily movement matters more than most women realize, and how understanding your metabolism can completely change your approach to fat loss and body recomposition.

In this episode:

• ​The 4 parts of metabolism explained• What BMR (Basal Metabolic Rate) really is• Why NEAT is one of the most powerful fat-loss tools• The thermic effect of food (TEF) and why protein burns more calories to digest• Why exercise only accounts for a small percentage of daily calorie burn• The truth about fitness trackers and calorie estimates• Why you can't out-exercise a calorie surplus• How daily movement impacts metabolism and fat loss• The most underrated habit for body recomposition after 35

Today's RAC Targets:

✅ Hit 11,000 steps

✅ Take a 5+ minute walk after a meal

✅ Hit your protein goal

If you're a woman over 35 trying to lose fat, build muscle, boost metabolism, and finally stop starting over, this episode is a must-listen.

Follow me on Instagram @RACFitness_ for daily body recomposition, fat loss, muscle-building, metabolism, nutrition, and healthy aging tips.

Workouts for Recomp: The RAC Recomp Collective ($29.99/month)

Want the exact workouts I use to help women build glutes, sculpt shoulders, create a smaller-looking waist, and transform their bodies through progressive overload?

Join the RAC Recomp Collective:

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

New workouts are added every month with beginner, intermediate, and advanced options so you'll always know exactly what to do next.

90 Days. 90 Lessons. 270 Daily Targets.

Stop starting over. Start recomping.