Walking Helped Me Lose Fat in My 40s

Running may burn more calories per minute than walking, but that doesn’t necessarily make it better for fat loss.

According to fat loss coach Katie Penland, switching from running to walking was the "most natural (yet controversial)" change she made to lose fat and gain muscle definition in her 40s.

Once an endurance runner logging over 40 miles a week and tackling marathons, Penland reduced her routine to walking 8,000-10,000 steps daily.

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“I gave myself six weeks with a plan tailored for peri/menopausal women and never looked back,” she shares. “I saw more progress in those six weeks than I had in years.

If you’re stuck doing what worked in your 20s and 30s, that’s probably why! Our bodies change with age, and so do our fitness and fat-loss needs.”

Here’s an overview of the changes she made and the lessons she learned along the way:

1. Rebuilding Lost Muscle

Penland notes that trying to rely solely on running for weight loss or toning, especially after 40, isn’t effective.

“Excessive intense cardio can break down muscle tissue, which your body uses for energy. While you might see temporary results on the scale, this approach ultimately works against building a sustainable, fit body,” she explains.

Building muscle is key. Muscle burns more calories than fat, even at rest, because it’s metabolically active and requires more energy to maintain.

During exercise, greater muscle mass leads to increased calorie burn due to the higher energy demand for muscle contractions.

For women over 40, who naturally lose muscle as they age, focusing on strength-building becomes even more vital.

“I’ve built more muscle in my 40s than I did in my 30s,” she shares, emphasizing the significance of this shift.

2. Lowering Cortisol Levels

Excessive running can raise cortisol levels, the stress hormone that can negatively affect the body by increasing blood sugar levels, contributing to weight gain, and impacting the immune system, digestion, and heart health.

“Walking is an excellent alternative,” Penland explains. “Unlike running, walking, as a low-intensity exercise, causes a smaller initial spike in cortisol and allows your body to return to normal levels more quickly.

It still provides the benefits of physical activity, which is especially beneficial for women dealing with high stress and hormonal changes.”

3. Gaining Strength

During this shift, Penland gained over 15 pounds but noticed a significant positive transformation instead of setbacks.

“When I stopped intense running and added walking and strength training, I became stronger than I’d ever been,” she says.

For those experiencing peri/menopause and struggling with results, she emphasizes the importance of lifting weights while reducing stress levels.

“It’s all about balance. You don’t have to give up running completely, but listening to your body and incorporating other strategies is essential.”

4. Moving Beyond the Scale

Penland advocates for letting go of scale-focused goals. “Stop fixating on a number you think you should weigh. It’s holding you back,” she says.

Instead, she advises focusing on muscle development. Since muscle is denser than fat, people with more muscle often appear leaner, despite weighing more.

“I’d much rather weigh more and have muscle than be lighter without it,” she states.

5. Tracking Macros Instead of Calories

Instead of restricting calories, Penland focused on tracking her macronutrient intake to ensure her body was properly fueled.

“Hello, metabolism!” she shares. “If you’ve been depriving your body for a long time, the adjustment may take time, but it’s worth the patience.”

Women over 40 need to be especially mindful of getting enough nutrients to support muscle growth and maintenance.

Undereating can impede the energy required for muscle repair and rebuilding, leading to muscle loss.

“No matter how hard you work in the gym, if your body isn’t getting the fuel it needs, you won’t see optimal results,” she explains.

6. Adding 30-Minute Strength Training Workouts & Improving Form

Penland introduced 30-minute strength training sessions 3-4 times per week. “I wish I had prioritized proper form earlier,” she admits.

“Focusing on form accelerates progress by targeting the right muscles and enhancing results. Pay attention to your core, posture, and that ‘uncomfortable’ feeling from truly working the muscle—that’s where the magic happens.”

7. Prioritizing Sleep

Penland emphasizes the essential role of sleep in fitness and recovery. “Sleep is when all the magic happens.

During sleep, your body repairs and rebuilds muscle tissue to allow for growth,” she says.

Committing to 8 hours of sleep per night became a non-negotiable part of her routine.

8. Incorporating Rest Days

Another critical lesson for Penland was understanding the importance of rest. “Rest days are when active muscle repair and growth occur,” she explains.

“I used to skip these, but now I see how vital they are for muscle development and overall recovery.”

Final Thoughts

Penland’s experience underscores the importance of evolving fitness routines to meet the body’s changing needs over time.

For women over 40, a combination of walking, strength training, proper nutrition, and prioritizing recovery can lead to better, more sustainable results than excessive running or old habits.

Source: womenshealthmag

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.