WHY CARDIO ALONE WON’T MELT FAT AFTER 40 - AND WHAT ACTUALLY WORKS

Many women over 40 assume cardio is the key to weight loss. While it helps your heart and burns calories, relying on it alone often leads to frustration and plateaus. Here’s why—and what works better.

Cardio Limitations After 40

Muscle loss risk: Long-duration cardio without strength training can accelerate muscle loss, lowering metabolism.

Hormonal impact: Excess cardio can raise cortisol levels, which may promote fat storage, especially around the belly.

Plateaus: Your body adapts quickly, meaning calories burned during cardio decrease over time.

The Better Approach: Combine Strength, HIIT, and Smart Nutrition

Strength Training: Preserves and builds lean muscle, boosting metabolism and helping your body burn fat more efficiently. Include 2–4 sessions per week with compound movements like squats, rows, and push-ups.

HIIT (High-Intensity Interval Training): Short bursts of intense exercise followed by recovery can burn more calories in less time and stimulate fat loss, while supporting cardiovascular fitness. For example, 20–25 minutes of cycling sprints or rowing intervals twice a week is highly effective.

Balanced Nutrition: Focus on protein, fibre, and healthy fats while keeping refined carbs and sugars in check. Eating to support your workouts—not just to cut calories—will help maintain muscle and energy.

Recovery and Lifestyle: Rest, sleep, and stress management are crucial. Your body needs recovery to build muscle and burn fat effectively. Yoga, stretching, meditation, or even leisurely walks can aid recovery and improve results.

Bottom line: Cardio is great, but it’s not the full story for women 40+. Strength training, HIIT, and mindful nutrition deliver long-term fat loss, energy, and confidence.