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.burn-fat-fast.com

    http://www.burn-fat-fast.com

    one time home cleaning Highland Park ..
    In The News:

    Privacy risks are hiding in plain sight, as your personal data is likely being collected, tracked, and sold without your knowledge.
    VenHub, a fully autonomous, AI-powered smart store just opened at the LAX/Metro Transit Center in Los Angeles.
    A woman's Facebook account takeover reveals dangerous social engineering tactics and provides lessons on recovery, avoiding scams and enacting stronger security measures.
    Shanghai engineers are using 432 walking robots to relocate a complex, preserving Shikumen architecture while creating space for a modern underground hub and cultural center.
    Major healthcare data analytics firm Episource had a cybersecurity incident exposing 5 million patients' medical records and personal information in recent breach.
    A new sophisticated PayPal scam sends legitimate-looking emails from official PayPal addresses, using phone numbers instead of links to convince victims to download remote access tools.
    Fox News' AI Newsletter brings you the latest on this rapidly evolving technology.
    The innovative Kara Pod device extracts moisture from air to create mineral-rich water and brew coffee, featuring UV sterilization and compatibility with Nespresso pods.
    Gov. Hochul unveiled New York's nuclear power plant project to power a million homes, which faces permit challenges while promising jobs and a cleaner energy future.
    SAFE introduces Aerie, an underground luxury bunker combining high-end living with advanced security, wellness amenities and interactive walls simulating panoramic views.
    A Facebook scammer posing as Elon Musk tricked a victim with promises of a Tesla and $250,000, requesting gift cards that become untraceable once the codes are shared.
    Experience hands-free golfing with the Robera Neo smart caddie that uses AI to follow you, navigate obstacles and carry your clubs with GPS course mapping.
    Cybersecurity alert: 16 billion passwords exposed in massive credential database affecting major platforms. Protect your accounts with password managers
    The innovative BeBot robot uses electric power to remove pollution from shorelines, covering 20-30 times more area than manual collection while preserving wildlife.
    A new ClickFix campaign targets macOS users with fake Spectrum support sites, tricking victims with CAPTCHA failures to paste commands that install information-stealing malware.
    AI-powered autonomous trucks from Plus Automation are being tested across the U.S., Europe and Asia to solve logistics challenges while facing regulatory hurdles and labor concerns.
    Your health information might feel private and secure with your doctor, but the reality is far more complicated. Data brokers collect a wide range of sensitive health data, from diagnoses and prescription details to personal identifiers, and sell this data to marketers, insurers, and other third parties.
    Kepler Robotics has officially introduced its Forerunner K2 "Bumblebee" humanoid robot at the SAIC-GM automotive plant in Shanghai, marking a significant moment in the real-world deployment of advanced robotics.
    Scammers never seem to be running out of new ways to try and get their hands on your money – and lately, they've been getting sophisticated.
    Thirty people were injured and killed, though the exact number remains currently unknown, when a suicide bomber blew himself up in a Damascus church.
    Unexpected password reset alerts signal potential hacking attempts or phishing scams. Learn how to respond and establish stronger security measures for your accounts.
    A historic electric airplane flight landed at JFK with passengers, marking a milestone as Beta Technologies demonstrates the practicality and efficiency of electric air travel.
    The Chaos ransomware group breached Optima Tax Relief in a double-extortion attack, stealing sensitive customer case files and corporate documents with personal information.
    Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
    The first human brain-computer interface by Paradromics was completed in 20 minutes, featuring microelectrodes to help paralyzed individuals control computers with thoughts.
  • Atkins Diet Ongoing Weight Loss (OWL) Carbohydrate Ladder

    The Atkins low-carb diet consists of four phases: Induction, Ongoing... Read More

    5 Amazing Diet Tips for Powerful Weightloss

    Before you try starving yourself or turning to diet drugs... 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

    Fat Lady in a Thin Body: WLS Patients Feel Like Imposters

    Every weight loss surgery patient I've met said they at... Read More

    Healthy Supplements Make Diet Pills Obsolete!

    Diet PillsTaking diet pills is definitely not an effective weight... Read More

    Weight Loss: Customize, Personalize, Spice up!

    You know you have weighted, err, waited more than enough.... Read More

    How to Eat All You Want and Still Lose Weight

    How would you like to eat all you want and... Read More

    Heres A Diet That Wont Work

    How's this for a diet: Take in fewer calories than... Read More

    The Importance of Vitamins when Dieting

    In our quest to get that "perfect" body, we actually... Read More

    Slim Hips and Thighs: Tips to Lose Weight from Hips and Thighs!

    Losing weight on hips and thighs has always been a... Read More

    Obesity Shortens Life Expectancy

    Steady gains made in improvement in life expectancy may be... Read More

    Are Low Carb Diets Good for Everyone?

    What's a Low Carb Diet Really Mean?When I hear low... Read More

    Natural Weight Loss: Little Spice in Your Life?

    Not everyone can handle hot food. But who said cayenne... Read More

    Do You Need To Cut Down 100 Calories A Day? But Dont Know What 100 Calories Is?

    The difference between weight loss, and steady or weight gain,... Read More

    Weight Loss: The A Factor - The #1 Secret to Sticking to Your Weight Loss Program!

    Twenty years ago, I did not expect to accomplish what... Read More

    Learning How to Become a Good Loser

    The Quest to Reach Your Ideal WeightIt was late in... Read More

    Ultimate Weight Loss: 7 Simple Ways to Eat Better

    Make sure you check out the meaning of many common... Read More

    Americas Secret Addiction

    America is a nation of self-disclosers, amiably acceptant of our... Read More

    How To Lose Weight Quickly and Safely

    "I eat like a bird, why do I gain weight?"... Read More

    Lose Weight, Get Fit, and Live Longer

    If all we have to do is exercise to live... Read More

    The Cost of Gastric Bypass Surgery

    The cost of gastric bypass surgery and other bariatric surgical... Read More

    Obesity Prevention Must Begin at Home

    Not losing weight but gaining it is why we are... Read More

    Close Kept Secrets to Weight Loss Lesson #5

    Wow! You must be on fire by now burning and... Read More

    Ultimate Weight Loss: Ephedra is Back?

    I had some questions come in about Ephedra. So I... Read More

    Im Freezing! Why Gastric Bypass Causes Patients to be Cold

    Body temperature is the result of your body generating and... Read More

    licensed cleaning services Park Ridge ..