If you’re trying to burn fat and see real results doing both cardio and strength training or weight lifting, this episode is a game-changer. Chalene Johnson gets real about the mistakes she made that were totally wrecking her progress—and why endless cardio isn’t the answer. 😅 She’s breaking down the science-backed ways that actually work, how to stop overtraining, and the best way to balance your workouts to build muscle and burn fat. Don’t waste your time doing it wrong—Watch this!
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I Walked With A Weighted Vest For 30 Days | Mistakes to Avoid:
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I Walked 10,000 Steps A Day For 30 Days WITHOUT Dieting:
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#1 FAT LOSS Expert Reveals WORST Weight Loss Mistake Over 40 w/ Mark Sisson:
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🎉 Come to Camp Be More!! A 2 Day Girls Get-Away we’ve been dreaming of! All Planned for Women 40 and over!!
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🎯 Check Chalene’s “Fat Loss Secrets for Women Over 40” Playlist
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🤓 Research
Acute Response to Endurance Exercise Stress
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The impact of resistance training on body composition in older Women
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Changes in inflammation markers after a 10-week high-intensity combined strength and endurance training block in women
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Inflammatory Effects of High and Moderate Intensity Exercise—A Systematic Review
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Chapters
00:00 Cardio vs. Strength Training — What Actually Burns Fat?
01:00 Why Cardio Worked in Your 20s But Doesn’t Now
03:33 How Too Much Cardio Destroyed My Results
06:35 The Hidden Cost of Overtraining (and What to Do Instead)
09:45 What Is Zone 2 Cardio and Why Does It Work?
13:52 How I Reversed Osteopenia by Changing My Workout
17:24 Why Cortisol and Inflammation Are Blocking Your Fat Loss
21:12 How Often to Lift and What to Focus On
23:16 Why Leg Day Is a Metabolism Goldmine
24:26 How a Weighted Vest Can Rebuild Bone Density
27:03 The Simple Shift That Changes Everything
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🎉Come to Camp Be More!! A 2 Day Girls Get-Away we’ve been dreaming of! All Planned for Women 40 and over!!
👉http://phaseitup.com/campbemore
I shared an article regarding the Information you shared in this video on social media. Boy did I get bullied, attacked, and criticized. The information I shared was from my personal trainer telling me the difference between cardio and strength training after 50. Like you said, I was doing cardio during my 20s and yes, it worked and I've lost the weight when I needed to. After the kids and all, I gained weight and had a difficult time losing them after 40. Im 51 now. Cardio hurts my joints. I had injuries from when I used to play tennis. I did a few marathons a few years back but my knees at 51, long walks is a no go, let alone running. I do yoga instead. I got my hormones checked and taken care of then I started lifting 8 months ago and started losing weight, 42 lbs to be exact, (slow and steadt) and gaining muscles. I don't look at the scale, I base it on how my clothes fit me. I feel better and stronger. My stomach is smaller, and it doesn't hurt to work out anymore. Thank you for explaining it so perfectly in your video. ❤❤
Hello, great information! Where does creatine fit in? Is it necessary? Pros/cons?
I do Zumba and just started doing it for about 6 months. I do it daily I enjoy it so much.
I want to strength my upper body and want to do weights.
I am 48 years old so where can I start?
thank you
Based on my target wt i need 42g of protein in every meal. There is NO WAY i can eat that much at breakfast. We're talking the equivalent of 8 eggs. I can't eat more than 2 no matter how hard i try. Even if i follow that with a bowl of Greek yogurt and nuts (how will i even fit that inside me??) I won't be able to reach the target. This is extremely unrealistic.
I'm 51, started the gym 3 weeks ago and loved it. Started going almost daily. Alternating leg day and upper body day. I don't feel like i went overboard but I've been in pain for the past 4 days and can barely function. So the biggest takeaway is SLOW AND STEADY because the body needs to repair in between workouts. My new plan once I'm better is walking 45 min 3 days a week, and weight training 3 days a week, plus pilates for strength and flexibility once s week.
Thank you so much!
This was very helpful
But it was my understanding that you need to do weight training or strength exercises once you are post menopause but you are saying that cardio is the answer? I an lost!!
I'm not in my 40s yet, but nontheless this advice was insanely more helpful than anything else I've ever heard. Thank you ❤
Yes ! I finally gave up running due to knee problems . Blessing in disguise . I started doing weights . So much better for my fat burning . It is tiring but not exhausting . I have so much more energy . I only work out twice a week heavy lifting . My energy is so much better and my sleep has improved . I am stronger . I have better posture . I’m 68 and I plan on lifting for the rest of my life .
Cardio I really do for fun – Jane Fonda still brings a lot of joy to me
This video really captured my attention. Super! Thank you!
I added Kettlebells, resistance to hot yoga and the combination has been simple and effective. I am in my mid 60s — consistency over quantity.
Wow,I'm on the right path,and I have changes in my body ,by doing walking and lifting weights
So you were in perimenopause or menopause
An̈d yes HRT does help with the change but so does sĺeep hygiene, heavy ŵeight lifting , bumping up protein and veggies and making sure your getting all your important vitamins magnesium b12 etc
To tell you the truth no one can be fit until you drink alkaline water not tap water REMOVE all the poisons in our air water and food . which does destroy your metabolism fix that first . HOLD. all these companies accountable for crimes against humanity then you can find it easier to loose weight!
Love this info 🎉. Thank you 🙏🏾
What about yoga and hot yoga and hot Mobility?
I loved Chalene Extreme. You introduced me to weight training in my 40s!
I actually did have Cushing's disease between 43 and 45, had surgery a month before turning 46 and I lost all the weight I had gained with the pituitary tumor. I also only have half a thyroid and have been taking Synthroid for 42 years, so my weight has always been a challenge since age 23. I'm so happy to have found you, thank you for all your wonderful advice Chalene.
There are so many more research papers you need to read. Lots of great advice here buuuut so many gaps
I’m 35 but I absolutely love running and don’t want to give it up 😢any advise for that
And…….Peptides.
Agree mostly… like I’m an expert…lol. It’s ALL personal. I know that “back in the day” I was running. Half marathon… triathlons… lifting. Aerobics…. And never got “thin”. Was not heavy at that time… as I had lost most of my weight (down 60+ from heaviest). But all the cardio, and running, did a number on my back and neck… the pounding gave me a bad back… I lived the endurance training. Loved that I could run 13 plus miles. Never was able to run around the block! But, was so hard on my body… now, at58, back in gym… walk and lift. I have small farm, and lift heavy things. Garden bla bla. That’s what I want to be able to do at 70,80 plus. If I kept running and pounding, I think I would have not been able to walk. Still
Have back pain.. but lift careful… mindful… 40 plus bags of animal feed, just an carful. Lift weights to stay strong and build muscle. Protect my lower back… increase protein. And fairly lean now. (Always want 5 more pounds… grew up in 80’s..lol) but weight is now ideal… focus on strength and health and living a life…
So I do like some cardio… but not the pounding… stretch more , lift heavier. Not arrived yet… but getting there. Showing up to gym… and doing my best. Different than 10-15 years ago.
Side note… would love to look as fit as her before photo! lol.
Why are we so obsessed with buring calories. Why can't we get to a weight and just maintain it and live a happy life.
i hate your videos – too wishy ashy stretching it out over hours for something that can be very straight forward – sick of hearing about your cardio programs in every video
All good, but if you have a lung condition you do want to do cardio to make those lungs work, especially after 40. Low impact cardio aka eliptical is good enough, but overall cardio matters.
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Summary please….
I am watching this and feel so connected/on-parallel to every point you're making. This story speaks to me in ways I have not felt with any other explaination. Thank you. Also, I began CrossFit as a 42 year old (born in 70), and never felt that the cardio aspect complimented the lifting part. I sprinted elite in college… love that hard effort… but never felt like the endurance work added to my fitness… I merely outlasted the exercise but it didn't "complete me". Was a gymnast in early years (5-16)… then at 42+. Menopause was a game changer… cruelest joke Mother Nature ever played but also… I was 50 in 2020… sooooooooooooooooooooo… I'll never know if those vacinations changed things. Also… the foods… the antibiotics… the chemicals in nearly every food that we were raised to belive was "whole" but isn't. So what do I do now? Grow my own veggies. Make my own sourdough. Use my Yuka app to try to figure out what crap is in the stuff from places I used to TRUST but have sold out now… and I'm going back to doing simple, common sense workouts that feel good and make my mind happy. Ozempic helped me drop the weight to the point that I'm feeling like the old me mobility-wise… but now I need that endorphine fix… and also… I want to make sure I don't suffer from dementia or alheimer's for no good reason. Just know this… THIS video… I've watched your others in the past (not all… maybe I should have)… but THIS one spoke to me.
I am 41. I was super cardio fan until I became a mom at 38 and I literally had no energy at all and on top depression. I turned 40 and it felt like over night my body changed its whole form. Now I started to ride the bike to work again and hit the gym 3x a week, but no more cardio for me. I warm up, I do my weightlifting, I walk 30-60 minutes. Thank god muscle memory is a thing 😅 But its definitely not the same as before. On top I try to eat clean.