crane siding north barrington hardie board siding north barrington hardie plank siding lincolnshire hardie siding riverwoods install vinyl siding cary .. Chicago Drug testing

Walking for Fat Loss?

With obesity and disease increasing dramatically, many fitness experts are recommending walking for weight loss and fitness. Some are even going so far as saying that walking is the best way to burn fat and lose weight. I strongly disagree with this and am going to show you why walking is NOT effective at burning off body fat.

Yes, you read that correctly...

Walking is NOT effective at burning body fat and if your goal is fat loss you might be wasting your time. I am not saying that walking is not beneficial, I am saying that if fat loss is the primary goal, there are far better choices that will deliver far better results.

The primary benefits of walking are increased blood flow and circulation, improved recovery, and a strengthened immune system. There are several reasons why walking in not the best choice when it comes to fat loss. Here are just a few:

  • Walking does NOT burn a lot of calories

    The lower the intensity of the activity or exercise the smaller the number of calories burned per unit of time. For example, you can burn more calories in 15 minutes of bicycling at a high intensity level than you can in 45 minutes of easy walking.

  • Walking does NOT result in a large increase in metabolism

    Another downside to walking is that because it's generally low intensity it results in only a small increase in metabolism that will only last approximately 1-2 hours after the walk. On the other hand, metabolism increases are larger and last longer (4-24 hrs or more) when you perform high intensity cardio workouts.

  • Walking does NOT deplete muscle glycogen

    Low intensity exercise like walking does not deplete muscle glycogen levels and therefore, later that day if you have excess calories they will likely be stored as body fat whereas if you deplete the glycogen the excess calories will primarily be stored in the muscles.

    So why then do so many fitness and health experts recommend walking for weight loss? One reason is that people don't want to hear that they have to work hard so they figure some activity is better than none. Another reason is that the body burns more fat for fuel when exercising at an easy pace, however, the total amount of energy used is so small that you end up burning off little body fat. That's also why when you choose the "fat burning" program on your treadmill or bike it has you exercise at any easy level. Yes, you're burning fat, but so little that you'd have to exercise at that easy pace for hours and hours each day.

    High intensity cardiovascular/aerobic exercise is much more effective in burning off the excess body fat. In fact, several studies have been done to prove this. In one study they compared one group who did moderate level aerobics for 45 minutes with another group who performed high intensity workouts for 15 minutes. They did before and after fitness testing including body fat analysis and found that the group who performed the high intensity aerobics lost nine times as much body fat!

    Want more proof?

    Compare the bodies of a walker, marathon runner, and sprinter. If you are not familiar with what a sprinters body looks like, it is very muscular and has little body fat while on the other hand the body of a walker will likely have the opposite, little muscle and more fat. The sprinter does little or no low intensity exercise and does primarily short hard bursts of work while the marathoner overtrains so much they burn off both the body fat and the muscle and that's why they tend to look almost sickly thin.

    So what should you do then if your main objective is to shed those excess pounds of body fat?

    Two things:

  • Perform some form of high intensity cardio 2-4 times per week

  • Stabilize blood sugar to minimize the storage of new fat

    I know some of you by now are saying "I can't do high intensity exercise, I have a bad knee" and don't worry, I have a solution for you. The good news is that high intensity is all relative to you and your current fitness level. For example, fast walking up and down hills may be high intensity for you... it all depends. So don't think that you have to start running or something like that. Just slowly start to increase the intensity of your cardio workouts while also maybe decreasing the time because you can either work hard or you can work long.

    Also, you can make almost any activity or exercise high intensity.... here are a few examples:

    • increase your speed

    • use an incline or hills

    • increase resistance

    • perform intervals ( the most effective method)

    Obviously, some exercises/activities or better suited than others but the point is if you want to burn more fat and make your workouts as productive as possible you need to increase the intensity.

    To learn more about high intensity cardiovascular exercise please check out the following articles:

    • Forget the Fat Burn Zone - http://www.achieve-fitness.com/forget.htm

    • In Search of the Ideal Aerobics Routine - http://www.achieve-fitness.com/ideal.htm

    • Heart Rate Guidelines - http://www.achieve-fitness.com/cardio.htm

    Be sure to also check out my Burn Fat FAST! ebook and audio program here: http://www.burn-fat-fast.com - it covers everything from cardiovascular training to strength training to nutrition and more.

    As with any changes to your fitness program be careful and don't over do it. Just because high intensity workouts burn more fat, don't think that you'll get even better results by doing it everyday - that will quickly lead to over-training and a loss of muscle which will only make it even harder to burn off the fat.

    So if your primary goal is fat loss, don't waste your time walking and instead focus on progressive, high intensity cardio to maximize the effectiveness of your workouts.

    About The Author

    Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be sure to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want. http://www.guaranteed-weightloss.com

    info@guaranteed-weightloss.com

    In The News:

  • Successful WLS Patients Make Right Their Nutritional Wellness

    It seems there are two schools of behavior patients follow... Read More

    Simple Weight Loss Plan

    The math is pretty simple. One pound of fat equals... Read More

    Stop Trusting the Scale--Its Probably Wrong Anyway

    Have you ever stepped on the scale after a week... Read More

    Winning the Battle of the Bulge: Successful Strategies

    Let's take a look at how your attitudes and perceptions... Read More

    How To Select A Weight Loss Program

    Choosing a weight loss program may be a daunting task.... Read More

    Obesity And Fast Foods - The Lethal Link

    Obesity and fast foods - there's little doubt about the... Read More

    Tips to Help Control Food Cravings

    Food cravings can be triggered by various things including low... Read More

    Is Your Goal Really Weight Loss?

    Are you ashamed of your weight? Do you have a... Read More

    How To Get Past a Weight Loss Plateau

    Everyone who has ever been on a diet has hit... Read More

    Weight Loss Surgery: Benefits and Risks

    You may be considering weight loss surgery if you are... Read More

    Close Kept Secrets to Weight Loss Lesson #3

    Whew! So how did you do on that last lesson?... Read More

    Struggling with Weight? ? Get a Dog

    Just about every one of us struggles with our weight... Read More

    Why Friends Sabotage Your Diet at Parties

    How to Say No When You Don't Want the FoodA... Read More

    Burn More Fat With Insulin Control: The Secret Weight Loss Switch

    If you're serious about losing weight and getting fit, you... Read More

    Rapid Weight Loss Tips, Techniques and Strategies

    It seems everyone is looking for that magic bullet -... Read More

    Resolve + Enthusiasm = Power

    Think for a moment about the highest mountain you ever... Read More

    4 Great Diet Tips

    Here are 4 diet tips we all need reminded of... Read More

    If You Dont Track Your Diet? You Are Wasting Your Time

    Frankly, I'm puzzled whenever I hear this from somebody who's... Read More

    Fat Burning Secrets For Cardio Workouts

    Lets face it, most of us live pretty busy lives... Read More

    4 Tips for Fast Fat Loss Part I

    Fat Loss Tip #1) Train With WeightsWorking out with weights... Read More

    The Type Of Food and Nutrition That Can Help You Lose Weight Fast

    The following are diet tips that can help you shape... Read More

    Study Finds Healthy Mouth - Healthy Body Relationship

    According to a new study appearing in the American Journal... Read More

    Get NeanderThin on the Cave Man Diet

    Are you up to a cave man diet? You won't... Read More

    Turn Off the Fat Genes - A Book Review

    Once in a while a good title comes along and... Read More

    7 Ways to Stop Nighttime Snacking in Front of the TV

    Stop Being Influenced by Food Ads on TVThere is much... Read More

    led replacement bulbs innovative induction lighting Pete's produce ..
    led replacement bulbs innovative induction lighting Pete's produce ..