Fat Loss After 35: Cardio vs Strength Training for Women
Episode 5: Fat Loss After 35: Cardio vs Strength Training for WomenWhat burns more fat—cardio or strength training—after 35? This episode explains why muscle-building dominates, how cardio fits in, and what training routines drive real body transformation.Keywords: fat loss podcast, cardio vs strength, body recomposition for womenIf you’re a woman over 35 who’s been told to “just do more cardio” to lose weight, this episode is going to flip that script. I’m breaking down the real science behind fat loss: where cardio fits in, where strength training dominates, and how to finally stop being stuck in the skinny-fat state. You’ll learn how to balance your training for body recomposition, why both cardio and lifting matter (but not equally), and what your plan should look like to burn fat and keep muscle at this point in your life - because it's different now, just like you. 🎧 Hit play if you want clarity, not cardio confusion.📲 Follow me on Instagram @racfitness_ for more tipsJump on my Facebook page ⭐️ If this helped you, leave a 5-star review on Spotify so I can reach more women like you!TimestampsTimestamps 00:00 – Intro to The Body Recomposition Revolution 00:40 – Why cardio vs. strength is so confusing for women 01:24 – How your brain processes fitness info 02:10 – My cardio journey & muscle-loss fears 02:50 – What cardio really does for women 35+ 03:35 – The problem with “calories burned” metrics 04:20 – Strength vs. cardio for long-term fat loss 05:10 – What strength training does that cardio can’t 05:50 – Debunking the “toning” myth 06:35 – Muscle and metabolism explained 07:25 – What’s actually happening when you burn fat 08:10 – EPOC: The afterburn effect 09:00 – Hormonal impact of lifting vs. cardio 09:50 – Why muscle protects your body as you age 10:45 – Strategic cardio use for women 35+ 11:30 – The dangers of cardio-only routines 12:20 – How to combine strength + cardio for recomposition 13:10 – Zone 2 vs. HIIT: how to use both 14:00 – Ideal training balance for fat loss 14:45 – My favorite weekly split 15:30 – What happens when you lift consistently 16:10 – What cardio looks like in the RAC Program 17:00 – What not to worry about when starting 17:50 – How lifting reshapes your body 18:35 – Signs you need more resistance training 19:20 – Cardio is not the enemy (but it’s not the hero) 20:05 – Stop spinning your wheels: final tips 21:00 – Finding the right training balance 22:00 – My personal approach to women 35+ 23:00 – It’s never too late to build strength 24:00 – The mindset shift that changes everything 25:00 – Final thoughts and outro