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