Why Cardio Stops Working After Menopause (And What Actually Burns Belly Fat Instead)

If You’re Doing More Cardio But Gaining Belly Fat… This Is Why

If you’re in perimenopause or menopause and doing more walking, running, cycling, or cardio classes than ever, yet your belly fat won’t budge—you are not imagining it.

And no… It’s not a willpower problem.

Most women are told, "Eat less. Move more."

But during menopause, that advice can actually work against your body.

Because menopause changes your metabolism — not your motivation.

The Real Metabolism Shift No One Explained

Here’s what’s happening physiologically: Women naturally lose 3–8% of muscle mass every decade after age 30. During perimenopause and menopause, that rate accelerates.

And this matters because: Muscle = metabolic activity

Less muscle means:

• lower daily calorie burn

• higher insulin resistance

• more abdominal fat storage

So when muscle drops, your body becomes more efficient at storing fat—especially in the midsection. This is why cardio suddenly stops working.

Watch the full video on YouTube to hear me walk you through this: [Watch Here →]

Why Cardio Alone Stops Working After Menopause

1. Cardio doesn’t preserve muscle

Long cardio sessions signal your body to conserve energy, not build tissue. Too much cardio (especially combined with under-eating) can actually break down muscle, which lowers metabolism further.

2. Cardio burns calories—temporarily

Once the workout ends, the calorie burn stops.

Strength training is different. After resistance training, your body continues burning energy for 24–72 hours through a process called EPOC (afterburn effect).

3. Cardio doesn’t counter hormonal fat storage

As estrogen declines:

• fat storage shifts to the abdomen

• insulin sensitivity decreases

• muscle preservation becomes harder

Cardio does not address this hormonal environment. Strength training does.

What Happens When Women Start Strength Training Instead

1. Metabolism increases:

More muscle = higher resting calorie burn (even while sleeping)

2. Insulin sensitivity improves:

Working muscles pull glucose from the bloodstream, reducing belly fat storage signals

3. Inflammation decreases:

Resistance training creates positive stress that improves metabolic resilience

4. Bone density improves:

One of the most protective tools against osteoporosis in menopause

“I Don’t Want To Get Bulky”

You won’t.

Women—especially in menopause—do not have the testosterone levels required for large muscle hypertrophy.

What actually happens:

• firmer body composition

• better energy

• improved shape

• easier fat loss

The Mindset Shift That Changes Everything

Your body in menopause is not broken. It’s different.

And different requires a different strategy.

You cannot out-cardio a hormonal shift.

But you can build a stronger, more metabolically active body through strength training. And, that’s what makes fat loss possible again.

What To Do Next

Knowing why is step one. Doing it correctly is step two.

In the next video, I walk you through the 4 strength exercises every woman in menopause should be doing weekly so you know exactly where to start. So make sure to subscribe to my YouTube channel, so you don't miss it.

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