Last updated on September 13th, 2019 at 05:30 pm
When walking for weight loss! Is it really that sufficient or do I have to get myself a membership in a full gym, to finally be able to get rid of those stubborn pounds of body fat?
It is probably one of the most asked questions when it comes to walking for weight loss or doing the alternative; Working out in an overcrowded gym! Imagine, working out with stressed-out people, screaming at you because now it is their time to use the treadmill.
The Truth About Walking For Weight Loss
The bare truth about walking to lose weight is that it is a very effective way to burn body fat.
Because it is a process where you are not working at your max, you will gradually be melting off your body in an effective manner.
On top of that, often the dieters who can keep their weight off after finishing their diet, are the ones who have been using some form of walking routine.
However, I do highly recommend you to keep walking after you have finished your diet.
There Are Many Pitfalls
So, to become a successful walker for weight loss, it is essential that you know that there are certain pitfalls to avoid. It can be like walking too slowly or paying too much attention to your smartphone. Also, if you live in a climate that is not always suited for walking, you must consider that as well.
In the following, I am going to give you some tips and advice you can use to optimize your walking for weight loss. It is essential that you use as many of them as possible. They will make the process easier and make you lose weight faster.
Let’s gets started.
Keep Your Walking Cadence Between 100 and 120 Steps Per Minute
When walking to lose weight, looking at shopping windows, messing around with your phone, are some of the distractions that can sabotage your walking for weight loss routine. So make sure to set some targeting and goals.
One way to do this is to set a walking cadence or speed. A good set point here is to keep a pace of between 100 and 120 steps per minute. It will give you a brisk walk, where you will be able to talk but will have to catch your breath.
From this point, you can always work yourself up with a higher cadence.
Make Sure To Choose A Terrain With Hills
Terrain that is flat as a pancake might give you some challenges in the beginning if you are new to all this. But I do highly recommend you to find some good terrain to walk in.
Here areas with hills can be great for walking, especially if you have to go uphill for at least two or three minutes before going downhill. It will give you heart some proper interval training that will improve its capacity.
Walking For Weight Loss In Sand
If you are living in areas with beaches, deserts or similar, you can choose to do your walking in sand. It will make it more challenging, especially if you decide to walk barefooted. It is also excellent training for your hamstrings and calves.
Walk At Least 30 Minutes Daily
A good starting point is to walk at least 30 minutes per day. Since it doesn’t break down muscle fibers, walking is something you can do every day. You won’t need any periods of rest in between your walkings unless you are very sore, just starting.
With thirty minutes you will get a good sugar and fat burn going, and as long as you combine it with a healthy diet, you will start seeing some good results.
Increase Your Duration
Thirty minutes is for sure better than nothing. But you will reach a point, where I recommend you to walk for a more extended period, like 45 minutes or an hour. The reason for this is because the longer you walk, the more fat will you start to burn off from your body.
In the first 30 minutes, you will probably be burning 50% sugars in the form of carbohydrates, and 50% fat. Later during your walking, those numbers will switch, and you will end burning more fat.
With that being said, walking for weight loss must not be more than an hour. If you do, your body will start to get too used to the walking and slow down your metabolism.
Walk After Your Workout
Do some HIIT or lift weights with high intensity for 45 to 50 minutes. After that, do walking on a treadmill set to incline or outside for another 30 minutes. It is one of the best fat burning approaches you can get.
Make At Least 10.000 Steps Daily
To make sure you are getting something out of your walking for weight loss, make sure to have a goal of at least 10.000 steps daily. It includes not only your walking routine but also your walking around the house, at work and elsewhere.
For many smartphones today, you can download an app that can keep track of your steps, how many calories you are burning and whether it is a brisk walk or not.
These apps can be great guidance, and I recommend you to use one without going overboard with them.
Get In The Fat Burning Zone
To walk at a pace where you are in your fat burning zone is another excellent way to burn some calories and to lose weight.
The golden rule here is to walk to your heart rate is between 60 and 70% of your max. You can calculate your max heart rate by saying 220 minus your age.
So if you are 40 years of age, your max heart rate will be 180 beats per minute, and you must keep your heart rate between 108 and 126 to stay in your fat burning zone.
Keep in mind that you can downloads apps to your smartphone that can help you to keep track of your heart rate and make sure you are staying in the zone.
Join A Walking For Weight Loss Group
When you walk daily, it can become kind of lonely unless you use it to clear your mind. With time it will take a great part of motivation from your part, and if the weather is terrible, you might want to cancel your daily walks.
Here it is a great idea to join a walking group to get together with. It will make you accountable because no one wants to make that call, saying “I am not able to make it.” On top of that, it will also improve your motivation because you can have a great conversation going. Perhaps there will be a new best friend in that group of walkers.
Move Your Arms
Don’t just walk with your hands in your pockets or your fingers on your phones keyword. Make sure to move your arms at the same time you are walking, so you are getting a good swing in your body.
Using your body and your arms that will give you an extra fat burn.
Use Some Free Weights
Alternatively, to move your arms, you can also get a couple of free weights. It will increase your calorie burn even more, and you will be using your arm muscles. But be careful because you don’t want to end up with tendonitis. So leave your 50 pounds dumbbells at home.
Also, Check Out: What is Best for Weight Loss – Strength Training or Cardio?
Use Walking Poles
Walking poles is another excellent way to get a good swing going. There are also attractive to get started using if you later on planning some trekking or mountain walking.
Don’t pay attention to if people think you look funny. They are the ones who are not losing weight, but you are.
Use A Treadmill And Set It On Incline
If you are fortunate to have a treadmill at home or if you are a member of a gym, you can go on rainy days or when you want to mix things up, use a treadmill.
A good rule of thumb here is to set it to incline, so you are walking uphill the whole time. It is a great way to push yourself and burn some extra calories.
Walk In The Mornings
There is not a better time than doing your walkings in the morning right after you wake and before breakfast. At this time your body has been fasting for the last many hours, and you will switch to fat burning mode because your levels of sugars are low.
Personally, I would have my glass of water with some lime and my coffee before walking. But it is up to you as long as you are having your breakfast after your walk.
Areas of traffic are for sure something you must take into consideration and avoid. It is honestly, a pain in the b… to have to deal with traffic at the same time you are walking. Often drivers come to close to you and do not show any respect. It will stress you out, and you will lose your motivation.
So make sure to find some right spots where you can walk where there is only the minimum of traffic.
Walk With A Friend
In my experience as a personal trainer, some of the most significant weight loss results I saw were the ones who combined a workout routine lifting weights and did daily walks with a friend.
Some of my clients were discussing politics; others had their little book club they were talking while they were walking.
Often, having that intimidate moment with a friend while walking would make them forget entirely time and their walking routines became a real pleasure.
Just Make Sure To Walk More Throughout The Day
Overall when it comes to walking, just make sure to walk more during the day. If you can walk to work, do it. Park your car further away when you are doing your shopping and so on.
If you are using a step counter, you will be surprised how easy it suddenly becomes to reach a goal of 10.000 steps per day.
Can You Get Good Results From Walking For Weight Loss?
If you follow the above piece of advice and tips walking for weight loss will indeed give you some good results. But remember to keep your cadence high and maintain a reasonable duration.
Also, I highly recommend you to follow a diet. Not only will it make it easier, but you will also lose weight faster.