The Truth About Cardio & Fat Loss

If you've ever wondered whether you should be doing more cardio or more strength training for fat loss, you're not alone. The answer? Both play a role—but not in the way you think.

Does Cardio Really Burn Fat?

Cardio (like running, cycling, or HIIT) burns calories, but it’s not always the most efficient fat-loss strategy. Here’s why:

• It burns calories short-term – You’ll burn calories while doing cardio, but once you stop, the burn stops too.

• Chronic high-intensity cardio without proper recovery may elevate cortisol, potentially impacting fat loss and muscle retention.

• It doesn’t build muscle - Having more muscle results in a higher resting metabolic rate (RMR), meaning you burn more calories even at rest.

Why Strength Training is the Real Fat-Loss MVP

• Muscle burns more calories than fat – A pound of muscle burns about 6-10 calories per day, while fat burns only 2-4 calories.

• Strength training increases metabolism long after you stop working out due to the afterburn effect (EPOC – Excess Post-Exercise Oxygen Consumption).

• Preserves muscle while losing fat – If you only do cardio, you risk losing muscle along with fat, which can slow metabolism over time.

How to Balance Cardio & Strength for Fat Loss

• Prioritize Strength Training – Aim for 3-4 sessions per week focusing on compound movements (squats, deadlifts, presses).

• Use Cardio as a Tool – 2-3 short sessions of HIIT or low-intensity steady-state cardio (LISS, like walking) can help without overloading your system.

• Recovery is Key – Overtraining can lead to cortisol spikes, so balancing workouts with rest and proper nutrition is essential.

Cardio & Menopause: What Changes?

During menopause, estrogen declines, which impacts muscle preservation, metabolism, and joint health. Here’s how to adjust:

• Prioritize strength training over excessive cardio to prevent muscle loss and boost metabolism.

• Opt for lower-impact cardio like walking, swimming, or cycling to reduce joint stress and promote recovery.

• Incorporate HIIT strategically—short bursts can be effective but should be balanced with strength training to maintain lean muscle.

• Increase protein intake – Aim for 1.6-2.4g/kg (0.73-1.09g/lb) of body weight to counteract muscle loss.

Next Up: Sleep, Stress & Your Fitness Goals

Struggling to lose fat or hit new strength PRs? Sleep and stress might be the missing piece. Next week, we’ll break down the science of cortisol, recovery, and how to optimize your routine for better results.

Got questions? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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