For decades, women have been told that the key to weight loss is cardio, cardio, cardio. Hours on the treadmill, spinning classes, long runs. But as we enter our 40s, this approach often stops working—and can even backfire.
The Muscle Crisis
After age 30, we naturally lose muscle mass (sarcopenia) at a rate of 3-5% per decade. This accelerates in menopause. Muscle is your metabolic engine; the less you have, the fewer calories you burn at rest.
Excessive cardio doesn't build muscle; in excess, it can actually burn muscle tissue for fuel, further slowing your metabolism.
Bone Health
Estrogen protects our bones. As it declines, our risk of osteoporosis skyrockets. The only way to signal your bones to stay strong and dense is through resistance: lifting heavy things.
The Sweet Spot
You don't need to become a bodybuilder. Aim for 3 days a week of full-body resistance training for 30 minutes. Use weights that feel challenging by the last few reps.
Walking: The Underrated Hero
This doesn't mean you shouldn't move. Walking is the ultimate fat-burning tool for women over 40. It burns calories without raising cortisol. Pair your strength training with daily walks, and watch your body transform.
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