· Max Lowery · Podcast Episode · 2 min read
#71 The Best Fat Burning Exercise For Women Over 40 (It's Not What You Think)
Max Lowery breaks down why most workouts fail for women over 40. High-intensity exercises and endless cardio can sabotage fat loss efforts, but strength training and NEAT (non-exercise activity thermogenesis) hold the key to lasting results.
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The Best “Fat-Burning” Workout After 40 (It’s Not HIIT)
If every HIIT class leaves you sore, starving, and stuck—it's not you.
There’s one form of exercise that burns more fat, calms cravings, and doesn’t wreck your hormones.
In this episode, Max breaks down why most popular workouts backfire for women over 40—and what actually works. You’ll learn the three common approaches (HIIT/cardio, strength training, and NEAT) and why the first two are often overused for fat loss. Then we zero in on the quiet powerhouse almost everyone overlooks: NEAT (non-exercise activity thermogenesis)—aka your daily steps and movement.
What you’ll learn
Why HIIT can stall fat loss after 40
Intense training spikes hunger, reduces incidental movement for the rest of the day, elevates cortisol, and can disrupt sleep—making fat loss harder in perimenopause/menopause.The truth about strength training
It’s essential for women 40+ (muscle, bone density, metabolism, confidence). It’s not a big calorie-burner during the session, but it protects your metabolism so weight loss is easier to maintain.The real fat-loss engine: NEAT (steps!)
Daily movement often burns 3x what your workout does—without the hunger surge, soreness, or stress load.Your calorie-burn pie chart (TDEE) simplified
BMR (just being alive): ~70%
TEF (digestion): ~10%
EAT (workouts): ~5%
NEAT (daily movement): up to ~15% ← your biggest lever after food
How to put this into practice
Start with steps: Aim for 7–15k/day. Build movement into what you already do.
Use Max’s 5 step-boosters:
Park far & walk the last bit
Get off transit one stop early
Take calls on the move (walking meetings!)
Plan weekend walks with family/friends
10-minute “anchor walks” after meals (great for blood sugar & cravings)
Layer strength training next: 2–3 full-body sessions/week for muscle, joints, posture, and long-term metabolic health.
Remember: Exercise supports fat loss, but nutrition moves the scale.
Want to see more behind the scenes, client success stories, and daily tips for sustainable fat loss? Come connect with me on Instagram https://www.instagram.com/max.lowery. It’s where I share practical advice, motivation, and the exact strategies my clients use to lose weight and keep it off, without ever dieting again.