Why More Cardio Isn’t Helping You Lose Fat

If fat loss has stalled, your instinct might be to add more cardio. Longer sessions. More steps. Extra conditioning.

But for many women, this approach does the opposite of what they want.

Cardio Isn’t Ba, But It’s Often Misused

Cardio has benefits:

• Cardiovascular health

• Stress relief (when dosed appropriately)

• Endurance

The issue isn’t cardio itself, it’s using it as the primary fat loss tool while ignoring recovery and strength.

The Cortisol Connection

Excessive cardio, especially combined with under-eating and high life stress, can elevate cortisol levels.

Chronically elevated cortisol may:

• Increase fat storage

• Break down muscle

• Slow metabolic rate

• Impair recovery

This is why some women train more and see less change.

Why Strength Training Changes the Equation

Strength training:

• Builds metabolically active tissue

• Improves insulin sensitivity

• Creates lasting body composition changes

• Requires less total volume to be effective

When strength is prioritized, cardio can support fat loss instead of sabotaging it.

What to Do Instead of Adding More Cardio

• Strength train 2–4 days per week

• Keep cardio purposeful, not punitive

• Eat enough to support training

• Allow rest days without guilt

Fat loss works best when your body feels supported, not threatened.

A Smarter Approach to Results

SRO Training is built around helping women train effectively, not endlessly.

When strength, recovery, and progression are aligned, results follow - without burnout.