Ready to lose fat and build lean muscle at the same time? In this video I walk you through my 4 proven action steps for real body recomposition for women over 40 — no extreme dieting, no hours of cardio, just smart strength training and strategic nutrition.
I’m Julie Lohre — IFBB Fitness Pro, Certified Personal Trainer, and Certified Nutrition Specialist with 20+ years coaching women over 40 through body recomposition, perimenopause, and menopause. I’ve worked directly with 2,000+ women worldwide through my FITBODY Lifestyle Coaching® program, built on my FITBODY Recomposition System™.
In this video you will learn:
– Why body recomposition is possible for women over 40
– The 5 biggest lies about body recomp that are slowing your progress
– Action Step 1: Strength training that actually builds muscle
– Action Step 2: Protein targets that support fat loss
– Action Step 3: The right cardio approach
– Action Step 4: Recovery as a non-negotiable
If you are over 40 and feel like fat loss has gotten harder, your metabolism has slowed, or nothing is working the way it used to — this video is for you.
#bodyrecomposition #womenover40 #fatlossforwomen #bodyrecompositionforwomen #fitnesswomenover40 #julielohre #FITBODYLifestyleCoaching
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FULL BODY RECOMP FOR WOMEN OVER 40 ARTICLE
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WATCH NEXT:
Tracking Macros for Weight Loss: Best Ratios for Women 40
How to Calculate Calories for Women Over 40 – Fat Loss Without Guessing
5 Workout Changes Women Need to Make for Weight Loss Over 40
5 Protein Fixes Women Over 40 Need To Lose Fat & Gain Muscle
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00:00 – Introduction: Can You Gain Muscle While Losing Fat?
00:24 – What Is Body Recomposition?
01:57 – Myth #1: Strength Training Makes You Bulky
02:43 – Myth #2: It’s Impossible to Gain Muscle After 40
03:40 – Myth #3: You Must Constantly Change Workouts
05:17 – Myth #4: Diet & Nutrition Aren’t That Important
06:07 – Myth #5: More Cardio = Better Results
06:56 – 4 Key Steps for Body Recomposition
07:09 – Step 1: Strength Training with Progressive Overload
07:58 – Step 2: Eating Enough Protein
09:05 – Step 3: Cardio the Right Way
10:28 – Step 4: Recovery & Supplementation
11:41 – How Long Does Body Recomposition Take?
13:36 – Final Thoughts & Next Steps
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💪 Work directly with me through my FITBODY Lifestyle Coaching® program:
https://julielohre.com/online-personal-training/
⌚ HUME Pod — the bodyfat scale I recommend for tracking your body and recovery:
https://humehealth.com/?bg_ref=BWiZGQQ1gn&utm_source=BWiZGQQ1gn&utm_medium=Affiliate&utm_campaign=BWiZGQQ1gn
Use code JULIE5 for 20% off
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I'm Julie Lohre — IFBB Fitness Pro, Certified Personal Trainer, and Certified Nutrition Specialist with 20+ years coaching women over 40 through real body recomposition using my FITBODY Recomposition System™.
I'm 44, 5 ft. 160 lbs. I just joined the YMCA. My right knee I noticed bothers me a tad on bicycle and a few leg machines. I have bone spur in my right shoulder and had a C-section 8 years ago which I think I irritated scar tissue attempting to use one of the sit up machines. I'm determined to change my body but I really need some guidance so I don't hurt myself. I'm still recovering from whatever I did to my stomach on the situp machine last week. (It's the machine that kind of curls you into fetal position. I'm short and my back wast against the seat. Probably not a machine I should use) I'm just desperate for help to do this right! I've been going to the gym 4-5 days a week at 4 am. Doing 5 minutes of elliptical then rotating the weight machines for 30 minutes do arms one day legs another and ending with 10 minutes on elliptical or 20 minute mile. Also trying to eat right like you said in video.
Hi there, I am 38yrs old and have started training for a 10k 4 days a week (running). I also do 30-60 mins of strength training 2-3 days a week. Do you think i am overdoing cardio with the 4 days of running?
Hello Dear, how can I make it work, I am 47 years old with Hashimotos osteopenia and post menopause for many years. I How long it takes to see and feel différence in my strengh and loose fat weight without loosing bone ? I am 66 kg for 167 cm. I started now 7 weeks. And no physical changes just gain weight and feel more bloated. Thank you 🙏🏽
I am a 39-year-old woman, weighing 54 kg and 160 cm tall. Based on my body analysis, my nutritionist said I need to lose about 3 kg of fat and gain around 3 kg of muscle. I have a desk job from 7 a.m. to 5 p.m. Every day after work, I do about 10,000 steps of light walking. I also do strength training four days a week, for about one hour each session.
For losing fat while building muscle at the same time, how many calories should I consume?
My nutritionist, my trainer, and ChatGPT all say that I should eat around 1600 to 1700 calories to reach this goal—is that correct?
Thank you saying it’s a “crockpot not a microwave” and for reminding me to eat protein. I’m a 69 year old grandma that just began an exercise program with strength training, 6 weeks ago. I’ve lost inches, no weight but you said that’s ok. I love my workouts and look forward to being a strong older woman! I live in an area where it isn’t safe to walk (country roads with crazy drivers) so I use an indoor bike 2 times/day.
Recomped my body in my 40s and lost 110 lbs and got to my goal weight and down to 15% body fat. Took 5 years but I wanted to go slow to relearn better habits and at my age it took a while but I got very athletic and strong. Still going to build a little more muscle. Feels great to increase the weights in my calisthenics. Fixed my high blood pressure too. You can do it!!! 💪🏼
I thought cardio after 40 spikes up your cortisol
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What about counting calories?
I'm 57 and disabled I use the sit down machines to train been at it for about 3 months now I have type 2 diabetes which pushed me to do this! My shape is changing slowly glad I found your channel 🙂
women should know that strength training can end up costing a lot of money. Anytime I have done it consistently over a year I end up having to buy a new wardrobe 3 sizes smaller
7.25 min – star there to save your time
I have heard from you and a Dr. Jade Teta that women going through menopause should do HIIT 3 times a week for 15-20 minutes or so. I have also heard that it is the wrong thing to do because it raises cortisol levels. What is your feedback on this?
A couple of weeks and clothes will start fitting better, 😂 No.
This is full of great information! None of the bs get fit quick misinformation that most of the social media fitness space has these days. Great work!
I lost 12 kgs and gained 4 kgs of lean mass in the las year according to my dexa. Im an 48 old woman and in my best shape ever.
Actually, weight loss in not a major concern. I want to be healthy and active lifestyle. If I can create a workout routine and fitness lifestyle. Eventually, I will lose weight.
All people, men and women, should be lifting! I just turned 37 just had my 4th baby and I started lifting seriously. My whole body and FACE has transformed and I haven’t even really gotten into as much as I can. I mean lifting is the fountain of youth ⛲️ 🏋️
I’m 42, I guess I have a long road. I went back swimming after many years and now adding weights. I really love swimming, I just do 30-35 min/4 days a week. I did increased my protein intake and I feel much better. I’m just a bit shy with the weights. I need to shake it off. It’s so hard to stand in front of everyone at the gym!! I’m at the 2 1/2 month more or less and I think I look the same but clothes fit better. Thanks for the video ❤
Thank you for this video and very glad i ran into it. I was intrigued that i had listened to it twice! Love your date stamp at the end of where your progress should be. Looking forward to that!
At age 48, i started periomenopause. I felt my muscle aching just from taking my shirt off. I have always been a cardio person and still do a 45 minute walk everyday on lunch breaks. I eat healthy, but tend to overeat. Trying to watch my portion now. I take daily vitamins and now just added creatine and whey protein since i just started strength training six weeks ago. I feel the healthiest i have ever been. My visceral fat is slowly coming off (talking centimeters at a time) and able to lift the 40 pack water from sam's club that i have not able to do before. Strength training 5 days a weeks – legs and arms alternating – 5 days a week -between machines and dumbbells. Did not think that i would like it, but i have change my mindset and think "this is my lifestyle now".
Thanks for the info. It has confirm i have done everything right (at least i think) and what i will be looking forward with my body composition on this journey!!!
I can’t do cardio it drive my cortisol crazy 😢