I have to confess…..
At 62 I still care about how I look.
I’m still vain.
I don’t need to look like I did when my poster was on the walls of Lululemon stores back when I was 48…..but I still want to rock my summer clothes and that includes a bikini.
When summer hits, I want to seriously look my best. I want to hit the beach without a cover up on, wear short shorts ( well age appropriate short shorts lol) and wear fitted clothes without worrying about bulges or rolls.
So today, I’m sharing my LEAN BODY OS 90-Day Rock your summer bod protocol—it’s the same strategy I’m using to cut to 17% body fat ( I was under 16% when I posed for the Lulu shoot above but as a woman it wasn’t sustainable long term).
If you want to drop 20+ pounds and feel incredible in your bathing suit by the summertime, this is for you.
Just ask Vanessa, who lost over 18 pounds in 90 days and got her confidence back:
Success doesn’t come from trying harder. It comes from doing the right things in the right order.
This is that order.
1. Calculate your calorie and macro targets
Now I know you’re probably saying …….ahhhhhhh this sounds like it’s going to be some work.
You’re right.
But if you want the results you’re going to have to put in some effort. If you don’t put in some effort and structure then nothing is going to change.
With that out of the way here we go.
Think of it this way:
Calories determine how much you weigh. Macros determine how you look. Micronutrients determine your energy and appetite.
This is the simplest way to calculate your calories for the next 90 days
- Go to the free website here: Calculator.net Input your information ( and be honest or this won’t work). The website will do all the calculations for you. Select the third calorie option in the list it gives you. That option will result in a 500 calorie deficit per day.
- Next lets calculate your macronutrients. This part is pretty easy. Take your current body weight and eat 1 gram of protein per day per 1 pound of body weight. If you weigh more than 150 pounds then stick to 150 g of protein per day.
- Get your remaining calories from fat and/or carbs.
Don’t leave this to guess work. RECORD everything you eat. I love the free version of my Myfitnesspal ( you can find it in the app store). It’s interface allows for easy calorie counting and macro tracking.
….which of course leads me to macros.
Next we want to be sure to enough protein with each meal
How much protein? 1 gram of protein per one pound of body weight each day. Eat no less than 30 grams of protein per meal. If you weigh more than 150 pounds limit your protein to 150 grams per day.
Why protein? As we age we lose muscle mass. Muscle is important for so many things including boosting metabolism and protecting us as we age. Plus seriously the last thing I want to do is look weak and frail.
Protein contains the building blocks of muscle. Without it, even if you are lifting weights, your results will be minimal without protein.
Myfitnesspal will also help track your macros. Remember protein first and foremost then fill your plate with the rest of your remaining calories from fat and carbs ( preferably low glycemic carbs).
2. Set up your meal timing.
I am a big proponent of the 4-4-12 way of eating. Now if you already do intermittant fasting then you go girl! If you don’t however, 4-4-12 will ease you into it plus it will provide a really simple framework for eating.
3. Increase your metabolism through exercise
Muscle is the engine of your metabolism—and building it is the fastest way to reshape your body and boost fat loss.
In this program, we focus on strength training while staying in a calorie deficit, so you can build lean muscle and burn fat at the same time.
We designed the workouts around the most effective, functional movements:
- Squats
- Deadlifts
- Lunges
- Bench Press
- Hip Thrusts
- Pull-Ups
- Bent-Over Rows
- Overhead Press
- Loaded Carries
These lifts build real strength—and they target the areas most women want to tone and tighten.
Vanessa trained with intensity, lifting to within 1–2 reps of failure. That’s because metabolic stress (the “burn”) is one of the biggest drivers of muscle growth.
She trained three days a week—Monday, Wednesday, and Saturday—which gave her the perfect balance between effort and recovery. Because recovery is just as essential as the workouts themselves.
4. Double the fat loss in 2 weeks. ( optional)
This is not for everyone. If you have more than 20 pounds to lose then keep reading.
Last month I had a conversation with a brand new client who was starting our coaching program The Lean Body Operating System ( “Lean Body OS”)
Like many women in her age group, 45+, she had 20+ lbs to lose, most of which was belly fat and fat on her hips and thighs. She was planning an anniversary trip with her husband and wanted to look her best when they departed 3 months from the time we spoke.
Because she was overweight by more than 20 pounds (she also wasn’t very tall so 20 pounds was a lot on her tiny frame) and she wanted results pretty fast, I put her on a special diet to start her program.
It is the same diet protocol I used to drop body fat fast so I could feel motivated to keep going.
Lets all agree that developing better habits over time is what creates sustainable weight loss. What I know however is that most people get frustrated and fall off the wagon when they don’t see some kind of fast transformation. For me, I know this is the case and knew if I could see some dramatic changes fast I would stay the course.
When I did this myself I dropped 11 pounds in two weeks,
Yes, some of it was water and glycogen, but a significant portion was fat.
I always practice what I preach and now my clients who are highly motivated and have more than 20+ pounds to lose have the option of starting with this accelerated fat loss diet.
It’s called the Protein-Sparing Modified Fast, or what I like to call The Accelerated Fat Loss Diet. It’s one of the most principled ways to lose a large amounts of fat FAST.
You can read more about the way this diet works on their website HERE
Again this extreme accelerated fat loss may not be right for you. Read the website and check with your doctor before trying it.
(Note that Vanessa did not do this step as she had under 20 pounds to lose. She was however worried that she would fall off track from the Lean Body OS program because of her sugar cravings. So instead we did this quick 5 day reset with her to help her get going, motivated and keep going. In those five days she dropped 5 pounds, reclaimed her energy, lost her cravings, and was ready to go with the rest of the program.)
5. Have an exit strategy
Let’s be real—you don’t want to drop a few pounds just to feel good in summer clothes, only to gain it all back by fall.
You need an exit strategy—a way to transition from short-term fat loss into a sustainable lifestyle that keeps the results coming.
Even better? Use this phase as a springboard into new goals. More strength. More energy. A body you feel proud of every day.
Because real transformation happens in phases—and it’s about so much more than a number on the scale.
Here’s how I break it down:
Phase 1 – Reclaim your metabolic health. That means getting blood sugar under control, reducing inflammation, and dropping excess fat ( plus looking great with more confidence…that’s the fun part).
Phase 2 – Build the strong, resilient body you want to age with. That could mean improving your VO₂ max for endurance, or adding lean muscle to boost your metabolism and extend your healthspan.
Phase 3 – Optimize your internal health. We’re talking clean labs, hormone balance, and rock-solid energy.
Think of your health like building a house. Phase one is the solid foundation. Phases two and three are where you add the strength, structure, and beauty to make it a place you love living in.
You’re not just losing weight. You’re rebuilding your body—and your life—from the inside out.
Have a beautiful day.
Ruth
Founder, FitWiseWoman™
