Should you do keto to lose weight? And what do people who lose significant weight and actually keep it off have in common?

Want the visuals, videos, and resources that go with this episode? Follow me on Instagram @RACfitness_

Day 86 kicks off our final four days by breaking down research from the National Weight Control Registry on successful long-term weight-loss maintainers. Today, we cover the first four habits: calorie control, lower-fat eating, regularly eating breakfast, and maintaining dietary restraint.

We’re also talking keto vs. carbs for fat loss, why the initial keto weight drop isn’t all body fat, why carbohydrates can support strength training and muscle growth, and why maintaining your results requires some structure long after the diet ends.

DAY 86 RAC TARGETS:

1. ​🍌 Add a carb around your workout and notice how you perform.
2. ​🍳 Find your “forever breakfast” that’s protein-centered, simple and repeatable.
3. ​📏 Measurement Monday: Measure your waist and thighs and record them.

90 Days. 90 Lessons. 270 Daily Targets.Follow The Body Recomposition Revolution and come back tomorrow for

Today we’re recapping the biggest lessons from this week about what actually changes your body: Pilates vs. weight training, soreness and muscle growth, whether CrossFit makes you bulky, the minimum amount of strength training you need, mind-muscle connection, and why eating MORE and doing less meaningless cardio ultimately helped me change my body composition.

The big takeaway? Stop judging your workouts by calories burned, sweat or soreness. If you want to build muscle, lose fat and create a more defined physique, your training needs to create the right stimulus.

Your 3 targets for today:

1. ​ Prep ONE protein for the week. Keep it stupid simple. Chicken, ground turkey, hard-boiled eggs, Greek yogurt bowls, whatever gives you an easy protein option when the week gets crazy.

1. ​ Put your workouts on your actual calendar. Look at your real week, choose exactly when you’re lifting, and treat those times like appointments you don’t cancel.

1. ​ Do ONE thing tonight that makes tomorrow easier. Be your own butler. Lay out your workout clothes, pack your lunch, prep breakfast, fill your water bottle or put your gym bag in the car. Remove the friction before Monday starts.

And for this FINAL WEEK, I want your burning body recomposition questions. What do you still want explained before Day 90? Send me a message on Instagram @RACfitness_ or email RACrecomposition@gmail.com.

Let’s finish strong.