Walking can it be enough for fat loss, Can you lose weight walking? These are the questions we all need to ask and if it can help you achieve your fat loss goals. I think that walking is being largely ignored by the mainstream as a means of weight loss, they are all behind the hype of new fad diets, routines, programs etc….
In this post, I will try to discover how walking can be an effective way and how to utilize this into a routine or program for you. Always remember that you are in control of your weight loss program and keep that goal in sight. Keep going the end result will come…
How can walking help?
The most things in life are simple to do but we avoid them for better and quicker ways to get to the end result, we look for shortcuts!
Walking is probably the most overlooked exercise. Did you know that walking can get that flatter stomach for you and is better than sit-ups? A quick note here you must have heard of abs are made in the kitchen, not the gym, Think about this for a moment?
Why not try it, its FREE! no gizmos, no special clothes, equipment and no gym fees. It’s easy you have been doing this since you were an infant, anyone can do this no matter what level of fitness.
What are the health benefits of walking?
When you walk you are actually carrying your own weight. This is called weight-bearing exercise, these types of exercises or ways of getting fitter and healthier only rely on your own weight. Yes! you’re weight whatever that may be, you will reach, what you set out to do, just be focused.
Some of the benefits are listed here to make you aware of the overall benefits of walking:
- Increased heart and lung (cardiovascular and pulmonary) fitness
- Reducing the risk of heart disease and stroke
- Improving the management of conditions such as high blood pressure(hypertension), high cholesterol, joint and muscular pain (arthritis) and diabetes
- Improved balance and stronger bones
- Increased muscular strength and endurance
- Reduced body fat
Remember body fat cannot be spot reduced see my post on Reducing Body Fat – Fat Spot Reduction
What do the health organisations say?
As you know each country has its own authority to help you to get fitter and healthier, their underlying goals are for people to stay out of hospitals. There is a lot of information out there from the Center of Disease Control (CDC) and the NHS (UK) each have their daily recommendations and if you pay attention they make sense. Let’s see…
- A minimum of 30 minutes of moderate intensity exercise per day or most of the week
- A minimum of 20 minutes of vigorous intensity exercise three times a week
- For two days a week resistance, strength building, and weight-bearing exercises
I know it looks like a lot, but if you think that then you are missing the point, let’s go back when you start out it will be less than the recommendations but within a week or two, you will surpass this as you begin to enjoy doing this. For all those who think they have hectic lifestyles all you need is to rethink how you manage your time, 30 minutes a day can be easily achieved.
If you are not an active person then start with five-minute walks, then slowly build on these, you are not getting a quick fix here but an overall lifestyle change, which will help you achieve those weight loss goals you have. It is just the beginning.
Building a walking routine into your life
What you need to remember is that if you do 10 minutes of activity a day that will not be enough for fat loss, but for the moment think about the end result and journey you have started on. Start with smaller amounts of activity throughout the day and the important thing is to increase as your fitness improves.
Keep going and try to keep to the same time each day, what you are building here is a routine, try to get someone to go with you if you need that extra support. Keep a track of your walking either with fitness activity trackers or a diary.
It is important to note that some people burn calories fast and some slowly it depends on the personal metabolism and what you have put it through over the years. This is no magic trick, or ultimate fat loss solution, this can help you to get more physical activity in order to reach your weight/fat loss goals.
Walking fast obviously burns more kilojoules per hour than walking slowly, all I am saying is that keep within your limits don’t go too hard too fast your body is just not ready for this yet.
Some things to remember when starting out
- Make sure you warm up and cool down after walking.- start slowly, stretch wear comfortable clothes.
- Footwear – It’s obvious but you would be surprised how many people overlook this make sure you have the right type of footwear, as I know from experience you will get shin pain, pain in the soles of your foot be sure to have the right shoes. Try walking on the grass to absorb the impact.
- Make it interesting – Walk with someone, take the dog for a walk, join a walking society where you will be with like-minded people and they will support and help you.
As with all the activity you have to be the one to want to change your own ways and lifestyle nobody will do it for you. Walking does have its benefits and minimal risk of injury. It’s simple to do put on a pair of sneakers and walk to the shops or walk to work, catch a bus, try to walk everywhere rather than take the car.
Try to take things slowly and keep a record of what you are doing, this will help you when you are feeling like it is not helping. That is when you will realize that you have started to improve and get better. Like with all forms of activity physical or mental you do have these moments, it is best to overcome them by looking back to where you started from and how far you have come. Remember it is not a race take your own time and in time it will help you achieve those fat loss goals. Everybody starts somewhere.
I hope I have given you as much information as possible here. Try it, it does not cost anything, What are you waiting for?