Is Cardio or Weights Better for Fat Loss? - Day 22

Are you trying to lose weight and wondering if you should spend more time doing cardio or start lifting weights? In today’s episode of the RAC Summer Recomp Series, Robyn Creary explains why body recomposition—losing body fat while preserving or building muscle—is the key to achieving the lean, toned look most women actually want.

You’ll learn why the number on the scale doesn’t tell the whole story, how strength training protects your metabolism during a calorie deficit, and why two women can lose the same amount of weight but end up with completely different physiques.

• ​Why weight loss and fat loss are not the same thing
• ​ How strength training helps preserve muscle during a calorie deficit
• ​ Why relying on cardio alone can lead to the “skinny fat” look
• ​ How muscle supports a healthier metabolism, better insulin sensitivity, and long-term fat loss
• ​ Why combining protein, resistance training, and a moderate calorie deficit produces the best body recomposition results
• ​Why it’s never too late to start lifting weights—even after 35

Today’s RAC Recomp Targets:

1. ​ Complete one strength training workout (even if it’s just picking up a dumbbell).
2. ​Eat 25–30 grams of protein with your next meal.
3. ​ Take a progress photo or body measurement to track your body recomposition journey.

If you’re looking for a structured strength training program designed specifically for women over 35, check out The RAC Collective, my body recomposition workout app featuring beginner, intermediate, and advanced lifting programs, monthly workouts, cardio guidance, and an incredible community.

Join The RAC Collective: https://www.racbody.com/the-rac-collective

Follow Robyn on Instagram for daily body recomposition education, workouts, and nutrition tips: racfitness_

If you’re enjoying the RAC Summer Recomp Series, be sure to subscribe t0 the podcast, leave a review, and share this episode with another woman who’s tired of chasing weight loss and is ready to build a stronger, leaner, healthier body through body recomposition.

In this episode, you’ll learn: