How Much Cardio Should I do to Lose Weight? - Day 45

How Much Cardio Should Women Over 35 Do to Lose Fat Without Losing Muscle?

Is more cardio always better for fat loss? Or could too much cardio actually slow your progress? In today's episode of The Body Recomposition Revolution, we dive into what research says about the ideal amount of cardio for women over 35 who want to lose fat, preserve muscle, and achieve true body recomposition—not just lose weight.

You'll learn why strength training should always come first, how excessive cardio can interfere with recovery and muscle growth, and why the goal isn't to do the most cardio—it's to do the least amount necessary to get the results you want.

We'll also cover the American College of Sports Medicine's cardio recommendations, how much Zone 2 and HIIT you actually need, why NEAT (your daily movement outside of exercise) plays such a powerful role in fat loss, and how to build a weekly cardio plan that supports your lifting instead of sabotaging it.

If you've ever wondered whether you should run every day, add another workout, or spend hours on the treadmill, this episode will help you train smarter—not just harder.

Today's Targets

1. Plan 150–180 minutes of mostly Zone 2 cardio into your week.

2. Record your body weight and measure your waist (at the belly button), thigh, and upper arm to track progress beyond the scale.

3. Find and make one new high-protein recipe with at least 25 grams of protein.

💪 Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

📲 I'm on Instagram! @RACFitness_ • education, workouts, recipes, and free resources.

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