The flawed fat-burning myth: why cardio falls short for women over 40
By Natalie Rivier
As we age, our bodies undergo numerous changes, particularly hormonal shifts, such as a decrease in estrogen and an increase in cortisol which can greatly impact our body composition and metabolism. Many women turn to cardio exercises to burn fat, but what if there’s a more effective and efficient way?
Medium and high-intensity cardio is no longer the most suitable approach for fat loss like it may have been in your younger years. Here’s why:
The Downfall of Cardio: For years, cardio exercises like running on the treadmill or endless hours on the elliptical have been hailed as the ultimate fat-burning solution. However, for women over 40, relying solely on cardio can be counterproductive. As estrogen levels decline and cortisol levels rise, muscle mass is at risk of deteriorating. What many fail to realize is that muscle is the body’s most metabolically active tissue, meaning it plays a crucial role in maintaining a healthy body composition.
The Power of Heavy Lifting: Instead of focusing solely on cardio, incorporating heavy lifting into your fitness routine can yield remarkable results. Contrary to common misconceptions, lifting weights won’t make you bulky; instead, it will help you build lean muscle mass, rev up your metabolism, and promote fat loss. Heavy lifting stimulates the production of growth hormone, which aids in muscle development and fat burning, even long after your workout session is over.
Muscle: Your Secret Fat-Burning Ally: By prioritizing heavy lifting, you can combat the age-related decline in muscle mass, thereby improving your body composition. Building and maintaining muscle not only enhances your physical appearance but also increases your basal metabolic rate (BMR). A higher BMR means your body burns more calories at rest, creating a favorable environment for sustainable fat loss.
If you’re ready to take your fitness journey to the next level and unlock the true potential of heavy lifting but don’t know where to start Hesitant 2 Confident with a Barbell in Just 4 Weeks (H2C) is a great place to learn. Designed specifically for women over 40, H2C is an interactive online comprehensive strength training program that can be done where you want, when you want. With a supportive community and expert guidance, you’ll embark on a transformative journey that prioritizes building lean muscle, improving body composition, and boosting overall confidence.
When it comes to burning fat and improving body composition, medium to high-intensity cardio alone may not be the most effective strategy for women over 40. Embracing heavy lifting as a key component of your fitness routine can revitalize your metabolism, preserve, and build lean muscle mass, and lead to long-lasting fat loss. Don’t let misconceptions hold you back; empower yourself with the knowledge and tools to achieve your goals. Take the first step towards a stronger, leaner, and more confident you by joining the H2C program today.
Natalie Rivier is a fitness trainer who unapologetically helps active women over 40 get lean, build muscle tone, and be badass. No BS training…that works. Download her free ebook “The Perfect Workout Blueprint for Women Over 40”
