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🏋️ Lifting Vs Cardio—What’s Better For Fat Loss Over 40?

PLUS: How To Use "Habit Stacking" To Lock In Your Routine

Author

Ryan Engel
January 29, 2026

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: Lifting vs. cardio—what’s better for fat loss over 40?

  • Pro Tip: How to use "habit stacking" to lock in your routine

  • Question from Our Readers: “What’s the ideal time of day to train?”

  • Fit Trivia: Which 80s action icon famously followed a high-protein, low-carb diet to prep for movie roles?

Lifting Vs Cardio—What’s Better For Fat Loss Over 40?

Here’s the hard truth most guys don’t realize:

You can burn fat with cardio… but you’ll look better and lose fat faster with strength training.

Why?

  • Lifting builds lean muscle = higher resting metabolism

  • Muscle takes up less space than fat; your body tightens

  • Weight training improves insulin sensitivity (good for belly fat)

  • Cardio burns calories during the workout… lifting burns them long after

Best formula for men over 40?

  • 3–4 days lifting weights

  • 2–3 days of walking or light cardio

  • Avoid "junk cardio" and focus on movement you enjoy and can recover from

Do both, but prioritize strength if you want to reshape your body.

FROM RYAN’S DESK

Feelings come and go. Standards endure. Don’t let temporary emotion dictate your actions; let your principles guide you. Standards set the path; discipline keeps you on it. Be the guy who lives by his code, not his mood. That’s how respect is earned.

Pro Tip: How To Use "Habit Stacking" To Lock In Your Routine

Want to build a new habit that actually sticks?

Try this:

“After I [current habit], I will [new habit].”

Examples:

  • After I pour my coffee, I’ll do 10 pushups

  • After I brush my teeth, I’ll drink a glass of water

  • After I put my shoes on, I’ll go for a walk

Linking your goal to something automatic builds momentum fast.

Start small. Stack smart.

Question from Our Readers:

“Is there a best time of day to work out?”

— Chris, 49, from Austin

There’s no magic time, but

Here’s what matters:

  • Morning: Great for consistency and energy all day

  • Midday/Afternoon: Strength peaks here for most guys

  • Evening: Better for those who need more food/fuel beforehand

Best time = the one you’ll stick to consistently.

That said, training earlier may reduce distractions and increase follow-through.

Fit Trivia: Which 80s action icon famously followed a strict high-protein, low-carb diet while prepping for movie roles?

Answer: Jean-Claude Van Damme! Van Damme credited his shredded physique in Bloodsport and Kickboxer to intense training and a disciplined diet focused on lean protein and minimal carbs.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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