Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

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


    MORE RESOURCES:

    Weight loss on antipsychotics is possible: study
    Reuters
    The intervention resulted in a relatively modest weight loss, and did not depend on the type of medication, said Dr. Daniel J. Mueller, who has done research on ways to improve psychiatric drug treatment at the Center for Addiction and Mental Health in ...

    and more »


    Doc Offers Glimpse Into Arena Pharma Weight-Loss Combination Therapy
    TheStreet.com
    BOSTON ( TheStreet) -- The Areniacs -- my term of endearment for the retail-investor supporters of Arena Pharmaceuticals (ARNA) -- have been burning up the Internet message boards for the past few days with talk of weight-loss results from a ...



    CNN

    From 'sumo wrestler' to distance runner
    CNN
    For others trying to lose weight, Kirimoto says don't forget to enjoy the journey you're on. "Make (exercise) an exciting adventure," he said. "Everyone is different. Consistency is the key to both weight loss and fitness. You may not see results ...

    and more »


    New York Daily News

    Rosie O'Donnell on her 53-pound weight loss: It's filled with 'emotional ...
    New York Daily News
    It didn't take long for Rosie O'Donnell to speak her mind since returning to "The View." Only this time it wasn't about her political stance or who she despises. The outspoken TV personality shared the trials and tribulations behind her 53-pound weight ...
    Rosie O'Donnell says weight loss came with 'emotional turbulence'Los Angeles Times
    Rosie O'Donnell, Whoopi Goldberg swap weight-loss storiesChannel 2 News
    Rosie O'Donnell shows off massive weight loss on TV returnSFGate (blog)
    People Magazine
    all 375 news articles »


    UAB study examines skipping breakfast, weight loss
    WKRC TV Cincinnati
    Emily Dhurandhar, the study's lead author, said, “Now that we know the general recommendation of 'eat breakfast every day' has no differential impact on weight loss, we can move forward with studying other techniques for improved effectiveness. We ...



    Detroit Free Press

    FDA approves a third new weight-loss pill
    Detroit Free Press
    For the third time in about two years, the Food and Drug Administration has approved a new weight-loss pill. Contrave got FDA approval Wednesday. The medication is made by Orexigen Therapeutics Inc., San Diego, and will be marketed by Takeda ...
    Novel weight-loss drug is approved to treat obesityEconomic Times
    FDA gave green light to weight loss pill Contrave. What you need to knowTech Times
    FDA Approves New Weight-Loss PillNews Channel Daily
    Huffington Post -Pharmacy Practice News
    all 13 news articles »


    Gastric Bypass Surgery is the “Gold Standard” in Weight Loss Surgery
    DigitalJournal.com
    Dr. Tom Umbach, of Blossom Bariatrics in Las Vegas, Nevada, clarifies that, “Gastric Bypass has been, really, the gold standard for weight loss surgery in the United States of America. It has been the most common procedure done up until the last couple ...

    and more »


    Middlefield men make big gains on 'Extreme Weight Loss' show
    News-Herald.com
    Submitted Jayce Hein, a native of Middlefield and graduate of Cardinal High School, recently was featured on the ABC-TV series "Extreme Makeover: Weight Loss Edition." A loss of 188 pounds resulted in multiple benefits for Hein, including significantly ...



    Powdered weight loss drug leads to charges against Montgomery woman
    Aurora Beacon News
    A Montgomery woman was charged with trying to pass off a weight loss drug as cocaine after she was stopped during a drug operation by Aurora police on Thursday. According to an Aurora Police Department incident report, officers were conducting a drug ...



    Weight Lifting Can Boost Your Weight Loss Efforts
    The Epoch Times
    As noted in a Nerd Fitness blog discussing the merits of weight lifting, while your overall weight loss in terms of pounds may appear slower, you will tend to lose inches faster. This is in part because, unlike traditional cardio, strength training ...

    and more »

    Google News


  • Advertisement



    Section Site Map - Submit News - Feedback - Comments - Advertise with Us

    Copyright © 2006 Luminati Inc. All rights reserved.