If you're a woman over 40 trying to build muscle, burn fat, and not lose your mind in the process, this episode is for you. I'm breaking down the biggest takeaways from Dr. Gabrielle Lyon's interview with Thomas DeLauer - specifically her approach to body recomposition and what it really takes to grow muscle and lose fat at the same time. As an IFBB bodybuilding pro who's coached women for almost 20 years, I'm giving you my honest thoughts, what actually works in the real world, and where most women go wrong once hormones, aging, and metabolism shifts start kicking in!

We're talking protein targets that actually make sense, how much you really need, what supplements are worth your time, and why creatine isn't scary. I'm also getting into resistance training basics, how many sets you actually need per muscle group, and what a realistic weekly training plan looks like if you're trying to change your body in your 40s, 50s, and beyond.

If you want to build muscle, burn fat, stay healthy, and look hot doing it without drowning in misinformation, you're in the right place!

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#buildmuscle #burnfat #bodyrecomposition

 

Key Takeaways:

00:18 What I took from Dr. Gabrielle Lyon's interview

01:49 Why building muscle over 40 feels harder

03:10 Why protein matters so much

06:30 Supplements that actually help

10:25 How to train to build real muscle

19:37 How sleep affects fat loss and muscle growth

24:07 Wrapping it all up

 

Links Mentioned: 

Watch the full episode of "Do This to Lose Fat & Build Muscle at the Same Time | Dr. Gabrielle Lyon's Fat Loss Keys" here: https://www.youtube.com/watch?v=hFOsu-mWlk4

Download the Protein Snack Cheat Sheet: https://bit.ly/ProteinSnackListDownload

Get the FREE Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Check out my Sleep Resource: https://www.bossbitchradio.com/sleep-like-a-queen

Shawn Stevenson's Sleep Smarter book (mentioned in the episode): https://www.amazon.com/Sleep-Smarter-Essential-Strategies-Success/dp/1536618314

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Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching 

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Connect with Diane:

Website: https://www.bossbitchradio.com/ 

Instagram: https://www.instagram.com/dianeflores_ifbb_pro 

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro 

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro 

 

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint 

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide 

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program 

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide 

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements