The Hierarchy of Fat Loss
Which exercise type is the MOST effective?
Weight loss might be one of your big personal goals for 2026.
With this goal in mind, probably the last thing you’re thinking of is to “build muscle”.
Am I right?
That feels like ADDING…when you want to SUBTRACT.
👉 The truth is that to achieve lasting fat loss (and more importantly, healthy longevity), you need the muscle.
Sadly, we’ve been indoctrinated to believe that “cardio” is what loses the weight, while “strength training” is what puts on the weight and 😱 even has the potential to make you bulky!
That’s simply not true, especially for women in midlife.
When fat loss is what you want, this is the hierarchy of activities that will get you there, from most effective to least:
Resistance Training—AKA heavy weightlifting
Metabolic Conditioning—think bootcamp-style or bodyweight strength training
High Intensity Interval Training (HIIT)—Sprints or tabata-style workouts
Steady State Moderate Cardio—running, rowing, etc.
Steady State Low Intensity Cardio—walking, easy cycling, etc.
Does this surprise you?
In this issue, let’s gain clarity on that 👆 #1 most effective type of activity, and then I’ve got a great routine for you to try today.
JUST ONE THING
ALL movement matters—especially for women in midlife!
But, with big goals and so many demands on your time, you need to make it count.
Your JUST ONE THING to Lose Body Fat
Prioritize Resistance Training
Why does this work?
When you have more muscle mass on your frame you’ll naturally have less body fat, because you’re carrying around more “calorie-burning” tissues with you.
All. Day. Long.
If your goal is to trim up and lose body fat this year, start to shift the focus of your workouts, and do more of that most effective style of exercise:
💪 Resistance Training 💪
More Muscle = Less Body Fat
Fortunately, it doesn’t have to be scary or intimidating.
Here’s a great 15-minute routine that will work your entire body. All you need are 2 dumbbells and you’re on your way!
15-Minute Full Body Resistance Training Workout
- Chest Press in a Bridge (8 reps): Start on the floor, lift & hold your hips in a bridge position. Press up and lower your arms with control at a 45-degree angle.
- Bent-Over Alternating Rows (8 reps/side): In a bent-over position, alternate rowing with one arm, then the other. Squeeze your shoulder blade back with each pull.
- Split Squats (8 reps/side): Plant one foot forward and one back, descending down in a lunge position then pushing through your legs to return back up to straight.
- Kickstand Deadlifts (8 reps/side): Place one foot back a little bit and hinge forward, pushing into the hip of the leg that is forward.
- Staggered Alternating Overhead Press (8 reps/side): Set up in staggered stance position and alternate pressing overhead with each arm. Switch legs halfway through. Keep neck relaxed.
Extra Tip: Do this routine through first without any weights, to warm-up your muscles and to feel familiar with the moves. Then, add 2 dumbbells and gradually build up. If the last 2 repetitions feel really challenging, you’re building muscle.
Did You Know...
- Lifting weights and strength training WILL NOT make you “bulky”—I promise! Even for younger women who haven’t yet encountered hormonal shifts, it takes a significant volume of weightlifting combined with extremely targeted nutrition to build that amount of muscle mass.
- Walking and other forms of cardio are still important. Use this as extra daily movement to keep your overall physical activity up—every day.
- Your muscles will need about 48 hours to recover after a strong resistance training day before having the next heavy day. On the in-between days, do some bodyweight-only mobility training (like yoga), some interval training or even just walking.
Until next week... Be strong💪
