Episode 5: Fat Loss After 35: Cardio vs Strength Training for Women

What 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 women

If 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 tips

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Timestamps

Timestamps

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