Build Muscle While Burning Fat: My Science-Based Approach for Women Over 40

Well Beyond 40

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2M ago 30:54

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After 30+ years of helping women transform their bodies, I'm sharing the exact fat loss strategy that actually works—and it's not what you've been told. If you're tired of the "eat less, exercise more" approach that left you exhausted and metabolically damaged (like it did for 95% of people who try it), this episode is your game-changer. I'm breaking down why calories aren't just calories, how to protect your precious metabolism-boosting muscle during fat loss, and the specific workout and nutrition formula that helps women over 40 build muscle while burning fat—without spending hours in the gym or feeling deprived.

Drawing from my work with thousands of clients and the latest metabolic research (including what really happened to those Biggest Loser contestants), I'm giving you my complete blueprint for sustainable fat loss. This isn't about quick fixes—it's about creating a body composition that supports you as you age powerfully. I'll walk you through my personal daily eating routine, the exact resistance training moves that give you the most bang for your buck, and my secret weapon: cycling caloric restriction that prevents metabolic adaptation while still accelerating fat loss.

What you’ll learn:

Why 25-40% of weight loss on traditional diets comes from muscle (and how to prevent this metabolic disaster)
The "trifecta for satiety" that naturally controls hunger and stabilizes blood sugar
My specific protein formula: exactly how much you need per pound of body weight to build muscle and burn fat for women over 40
The 3 critical roles muscle plays beyond just looking toned (metabolic spanx, sugar sponge, and myokine messenger)
My exact resistance training routine: 6 compound movements that transform your body in just 3 sessions per week
Why ultra-processed foods sabotage your metabolism through lower thermic effect
The cycling caloric restriction strategy that prevents metabolic adaptation while accelerating fat loss
How to structure meals for optimal muscle retention during fat loss (with my personal meal examples)

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Full show notes (including all links mentioned): https://jjvirgin.com/extremefatlossplan

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