How to Pack Your Workouts into Shorter Sessions

1. Fuel for your muscles

Ever wonder how your muscles get their energy for your workouts? Ideally, your muscles want to consume glycogen for fuel — a compound made from the carbohydrates your body consumes. That means if you consume little to no carbs, not only will you have no glycogen available, your body will turn to other energy sources... and one of those is your muscle tissue itself! If you’re breaking down muscle to feed muscle, you’re fighting an uphill battle. Your body can learn to burn fat for muscle, which is largely what ketogenic diets rely on, but read the next section before you count on that.

2. Alternative energy sources

Yes, your body can adapt to using fat for fuel, but consider this: Would you give your car a form of fuel it wasn’t designed for simply because someone told you it would still run? Of course not! Besides, how do you know what the cumulative effect will be years down the line? Our bodies are meant to consume protein, fats, and carbs — all are sources of energy, and all of them are essential to our long-term health and optimal function. Lose any one of them and your body will do its best to adapt, but it will never reach its full potential or reward you for it... and your body composition will suffer in the meanwhile.

3. Quick availability

You can take preworkout if you choose, but nothing primes your body for muscle growth like simple carbohydrates. These fast-digesting energy sources are quickly converted into glycogen, meaning you can eat shortly before your workout and get an energy spike you can actually use, instead of one that just leads you to crash later. White bread, white rice, certain fruits, and even refined sugars can all serve this purpose, provided they’re combined with lean proteins — and lean is essential, because your body will prioritize digesting fats FIRST, removing the primary benefit of that quick hit of carbs.

Want 1-on-1 support with using carbs to build your dream body composition? Apply to become a WarriorBabe here!

‍

1. Build & maintain first

Effective cut phases happen not just because of the work you put in during them, but what you do beforehand. If you jump right in without a solid build or maintenance phase, you’ll have no foundation to build on top of. When you’ve already built lean muscle and established a healthy nutritional cadence, your body will respond more readily to the work you put in. Otherwise, your body’s natural response to less food will likely involve conserving calories in fat tissue. So before you start, making sure you’ve been building or maintaining and getting results first, before you even think about starting a cut phase.

2. Cut in stages

In an ambitious cut, you won’t be able to stick to your target macros immediately. Either they won’t work (because your body panics when it’s suddenly getting much less food than it’s used to), or you’ll give up because life becomes miserable all the time. If you’re constantly hungry — not ‘normal’ hungry, but ravenous, all the time — how can you possibly give everything you’ve got to your workouts? Combine that with more frequent, more intense cravings, and toning becomes much harder. So set intermediate targets and adjust your macros toward your desired numbers over time. The journey will be more effective, sustainable, and fun this way!

3. Know when to stop

No one can cut forever. Obviously you can’t reduce your weight indefinitely, but it’s tempting to pursue your desired physique or weight in a single cut. Unless you’ve been effectively transforming your body for years, this is nearly impossible — your body will respond better if your path looks more like: cut, maintain, cut, maintain, build, maintain, cut, maintain, etc. Punctuate cuts with building muscle and teaching your body how to operate healthily on a ‘normal’ day. Once its ready, then you can start the next cut. Simple, effective, but often overlooked — don’t lose sight of the life you want by aiming for quick fixes!

Want 1-on-1 support with your cut phase while you build your dream body composition? Apply to become a WarriorBabe here!

Everyone searches “macro calculator” to find the right protein, fat, and carbs. Smart. But calculators give you a baseline, not a result. Real progress—fat loss, muscle tone, energy—comes from adjustments, accountability, and a plan that respects hormones and metabolism.

That’s why WarriorBabe coaches women 40+ to take the guesswork out of food and training—and turn numbers into a transformation.

What a Macro Calculator Does (and Doesn’t)

A macro calculator estimates:

• Calories (maintenance baseline)
• Macros (grams/day of protein, fats, carbs)

It uses your age, weight, height, and activity level to spit out a starting point. Helpful? Yes. Complete? No.

It doesn’t know your current metabolic state, stress, sleep, thyroid, menopause status, muscle mass, training volume, or fat-loss timeline. That’s why two women with identical numbers get very different results.

Use the Free WarriorBabe Macro Calculator

Enter your stats. Get a baseline for calories and macros. Then keep reading to learn how to adjust.

How to Read Your Results

Calories (Total Caloric Baseline)
This is your estimated maintenance intake—the energy level where weight tends to hold steady. From here you can:

• Create a fat-loss deficit (generally 10–20% below baseline)
• Eat at maintenance (recomposition or metabolic reset)
• Run a slight surplus (build strength/lean mass)

Protein
Your foundation. Women over 40 typically perform best with 0.8–1.0 g per lb bodyweight (or 1.8–2.2 g/kg) depending on training, satiety, and recovery.

Fats
Support hormones, joints, and satiety. Range usually 0.3–0.45 g per lb (0.7–1.0 g/kg). Don’t crash fats too low during menopause.

Carbs
Fuel training, mood, and thyroid conversion. After protein and fats are set, carbs fill the remaining calories. Training days often benefit from more carbs, rest days slightly less.

Adjusting for Your Goal (with Examples)

Fat Loss (12–16 weeks typical)

• Start at ~15% below your baseline calories.
• Keep protein high, fats moderate, and flex carbs around workouts.
• Example (150 lb, moderate activity):
  • Baseline 2,050 kcal → Cut target ≈ 1,740 kcal
  • Protein 150 g (600 kcal)
  • Fat 60 g (540 kcal)
  • Carbs 150 g (600 kcal)

Coach tip: If energy tanks or sleep worsens, pull back to a 10% deficit for two weeks. Results > aggression.

Recomposition / Metabolic Reset (4–8 weeks)

• Eat at maintenance to restore energy, lift heavier, and normalize hunger signals.
• Protein high, carbs centered around training, fats not too low.
• Re-assess photos, strength, and measurements before pushing a cut.

Lean-Mass Focus (8–12 weeks)

• 5–10% surplus with structured strength training.
• Prioritize progressive overload, sleep, and protein timing (20–40 g per meal, 3–4x/day).

The 2-Week Feedback Loop (How to Know It’s Working)

Track these for 14 days:

1. Scale trend (not single days)
2. Measurements/photos (waist, hips, thigh)
3. Energy & sleep
4. Training performance

If fat loss is the goal:

• Down 0.3–0.8% bodyweight/week = on track
• Not moving after 14 days → reduce 75–125 kcal (mostly from carbs) or add 1–2k steps/day
• Feeling flat? Shift 25–40 g carbs toward your strongest training session

If energy or sleep tanks: your deficit is too deep. Reduce the cut or run maintenance for 7–10 days.

Menopause & Macros—What Changes?

• Protein becomes non-negotiable (0.8–1.0 g/lb).
• Carbs drive training performance; plan them pre/post lift days.
• Fats support hormones; avoid going below ~0.3 g/lb for long stretches.
• Stress & sleep can stall fat loss—sometimes the fix is smarter programming, not fewer calories.

This is where a coach prevents you from zig-zagging and wrecking your metabolism with constant cuts.

1-Day Example Menu (150 g protein / 60 g fat / 150 g carbs ≈ 1,740 kcal)

• Breakfast (no crash):
  Greek yogurt (0% 250g), berries (100g), chia (1 tbsp), honey (1 tsp)
  30P / 7F / 35C
• Lunch (fast prep):
  Chicken breast (5 oz), rice (150g cooked), veggies, olive oil (1 tsp)
  40P / 9F / 45C
• Pre-lift snack:
  Protein shake (25g), banana (1 medium)
  25P / 0F / 27C
• Dinner (satisfying):
  Salmon (5 oz), potatoes (200g cooked), asparagus
  40P / 20F / 35C
• Evening:
  Cottage cheese (150g) + cinnamon
  15P / 4F / 8C

Adjust portions to match your targets; swap proteins/carbs you enjoy.

8 Common Mistakes (and Simple Fixes)

1. Using numbers as gospel instead of a starting line → run the 2-week feedback loop.
2. Under-eating protein → set it first; hit it daily.
3. Cutting fats too low → hormones and adherence suffer.
4. Crash-dieting → use 10–20% deficit, not starvation.
5. Weekend wipeouts → plan one flexible meal; keep protein fixed.
6. Ignoring steps → 7–10k/day drives results without crushing recovery.
7. Changing 10 things at once → adjust calories or steps—not both.
8. No accountability → coaching turns intention into execution.

Why WarriorBabe VIP Beats Any Calculator

• 1:1 coaching that adapts macros to your life, not the other way around
• Weekly adjustments based on photos, trend data, and biofeedback
• Strength programming that fits your schedule and joint health
• Mindset coaching to end the “start–stop” cycle
• Community of 3,000+ women proving age isn’t the limit

A calculator gives you a number. Coaching gives you a transformation.

Want step-by-step macros that actually work?

Get the Macro Guide (timing, menopause adjustments, 14-day menus)

FAQs

What’s the best free macro calculator?
Any reputable tool that collects age, weight, height, and activity will give a baseline. The magic is in how you adjust it over time.

Are macro calculators accurate?
They are estimates. Accuracy comes from feedback: scale trend, photos, measurements, energy, and strength—then tweaking.

What macro split is best for fat loss after 40?
High protein, moderate fats, and carbs targeted around training. The exact ratio is personal—which is why coaching helps.

Do macros matter during menopause?
Yes. Hormonal shifts change how your body uses carbs and fat. Smart macro timing + strength training is a game-changer.

Final Word. Numbers Don’t Create Change. Action Does.

Your macros today are the starting line. You win with a plan, accountability, and adjustments that match your body.

Want step-by-step macros that actually work?

Get the Macro Guide (timing, menopause adjustments, 14-day menus)

1. Meat

The most obvious protein choice in most people’s minds! Meat has tons of great micronutrients, varying widely between different animals. In general, the healthiest options for land & sky meats are lean, as their fats are heavy in omega-6 fatty acids and saturated fat. Fatty fish is much healthier and is heavier in essential omega-3s, which have a wide range of benefits you don’t want to miss out on. Just make sure to account for this in your macros — lean and fatty meats have very different caloric values, which is a critical factor to consider when planning out your plans for toning!

2. Dairy & eggs

Egg whites. Nonfat Greek yogurt. Whey protein powder. Whole eggs, if you want the added fats and your daily dose of choline. There are tons of ways to get your fill of protein from these two animal products, and they make it simple to get plenty of protein on a vegetarian diet! You can eat any of them at any time of day, of course, but one thing to note: Generally, you’ll want to avoid Greek yogurt around your workouts. Its protein comes from casein, which is slow-digesting, rather than the fast-digesting protein in whey protein powder. If you want to stay fuller for longer (and you’re not eating near a workout), then casein-heavy foods like Greek yogurt are a great choice!

3. Plant sources

Everyone knows about tofu. If you’re not gluten-sensitive, maybe you’ve tried seitan before. But while the ‘protein-heavy’ plant sources get all the buzz, there’s a bigger world of plant proteins most women never think about: the protein found in nearly all plants. Everything from tomatoes to zucchini to beans to rice has at least a small amount of protein, and many sources contain a lot! Once you know how to ballpark the protein content of your favorite healthy plants, it’s a lot easier to hit your daily protein targets and fit your favorite foods into your macros. Over the course of a day, “a gram here, a gram there” adds up to more protein than you might expect.

Want 1-on-1 support with dialing in your protein and building your dream body composition? Apply to become a WarriorBabe here!

1. Workout format

With full body workouts, the goal is simple: Get in, give it all you’ve got, then get out. These workouts aren’t designed to take hours — 45 minutes is often plenty. So why do people do super-lengthy workouts? Because they can get hyper-targeted with their exercises. Round out a specific head of the shoulder, make a tiny back muscle pop out, that sort of thing; but if your goal is simply a lean, toned, strong body, then compound exercises are the way to go. Pick strength exercises that push multiple muscles to fatigue all at once — then you can cut your workouts down to a fraction of the time and still see incredible results!

2. Progressive overload

Over time, aim to bump up the weight you lift in each exercise. Not every workout — that’s way too fast — but if you’ve been at the same weight for a few weeks and haven’t tried going up slightly, see how you handle a little more. If it’s too much, bring it back down. Over time, the more you lift, the more strength you’ll build, and the more definition you’ll see (as long as you have your nutrition dialed in as well, of course). Adding weight will also help you feel more confident and full of energy; handling progressively more weight will help you prove to yourself that you can do things that once felt impossible!

3. Workout timing

When in doubt, shoot for 3 full-body workouts per week. This ensures you always have a least a day’s recovery in between sessions while continuing to build strength and muscle definition. If you’re hitting every major muscle group and pushing each to its limit, this cadence is more than enough. You don’t have to keep to an exact time of day, but your energy levels (and likely your results) will be more consistent if you have a routine start time. If you’re a morning workout person, make sure you get a small protein and carb-focused meal first so you’re not lifting while fasted!

Want 1-on-1 support with your full body workouts and building your dream body composition? Apply to become a WarriorBabe here!

‍

1. Choose your main protein source

Egg whites, chicken breast, ham, tofu, the choice is yours — there’s no right or wrong when choosing your main protein. Most proteins are flexible with what sauces and veggies you pair them with, so choose what’s easiest to prepare and what you enjoy most. If you’re using tofu, keep in mind you’ll have to use more to hit your protein targets since it’s mostly made of carbs & fats, which means you’ll have to pull back on your other ingredients. Also, if you’re using egg whites, try adding in whole eggs, too — that’s where most of the micronutrients are!

2. Mix and match “support” proteins

Have you heard of “incomplete” proteins? These are typically plant-based ingredients like wheat, beans, veggies, etc., containing some but not all essential amino acids. Most plants contain protein in small amounts, so combining foods with complementary amino acids (like grains + legumes/nuts) allows you to add extra protein to your breakfast or reduce the amount you need of your main protein source. Rice, burrito, & beans don’t just form the base of a great on-the-go breakfast — they help round out your meal and ensure you hit your protein targets. Check out different combos of complementary amino acids and try out some simple, fun new recipes!

3. Assemble

A few store-bought sauces and condiments go a long way. Hot sauces, salsa, unsweetened jams — there are tons of low-cal and healthy options that can tie breakfast together in an instant. It might seem obvious, but don’t sleep on this! It’s worth testing out more options and sleuthing to find a few go-tos that make it easy to enjoy breakfast without spending tons of time on prepping other ingredients. If possible, try to batch-prep multiple breakfasts you can reheat on successive days (breakfast sandwiches can be easily heated up in a toaster oven), but if you focus on the essentials, even single-day prep should be much faster if you follow the rest of this guide.

Want 1-on-1 support with dialing in your macronutrients and building your dream body composition? Apply to become a WarriorBabe here!