topAbout UsArticlesFitness ToolsProductsResources
ClientsLogo 1Logo 2

home  |  eCourses| contact us  |  sitemapsearch

Mike
 
 
 
 

Reach Me Faster on Facebook!

Marc David's Facebook profile

 

 


Gil
 

Other Training Articles:

2 Ways to Start Burning fat Quickly by Adrian Bryant
5 Star Arm Workouts to Bigger Biceps and Bigger Triceps
Cardio Workout With Sean O'Malley
Gary Matthews Maximum Weight Gain In 10 Weeks
Highly Effective Chest Training
Overcoming Plateaus In Your Exercise Routne
Pull Ups: Strategies for getting more reps
Spring Shape-Up by Patricia Mitchell
The #1 Rule You MUST BREAK In Order To Build A BIGGER CHEST! By Jeff Anderson
Weight Gain - Muscle Building Rules for Skinny Guys and Gals!
2 Exercises to Avoid; Goodmornings and Lat Pulldowns Behind the Neck
AM Fat Burn, When to Do Cardio
Bicep Tendonitis and the Effects on Your Routine
Bodybuilding for Beginners
Build More Muscle in Less Time with Supersets
Bulking Up - Part 1 of A Beginner's Guide to Gaining Muscle Mass by Steve Thorne
Bulking Up -Part 2 of A Beginner's Guide to Gaining Muscle Mass by Steve Thorne
Corporate fitness Training by Kiran Sawhney
Critical Bench the Customized Bench Program -The Review
Dealing with Injuries
Effective Ways of Measuring Progress
Exercise: Why YOU Should Do It by Aaron Potts
Factors Affecting Strength
Fat Loss Success Series Part 1: Fat loss for beginners
Free Weights vs Machines by Aaron Potts
How Not to Return from an Exercise Break
How to Choose a Personal Fitness Trainer to Best Meet Your Needs
Joint Soreness
Pay Attention to Pain and Soreness
Real Muscle Real Fast
Safety Precautions and Basic Gym Safety
Should I be squatting below parallel?  Myths About the Parallel Squat
Simplifying the Bench Press
Stretching Principles and Guidelines
Success with Strength Training
Targeting Those Trouble Spots
The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes
Top 3 Reasons Why You Suffer From Pain In The Back Of The Knee
Top Personal Fitness Specialist Reveals The Essential Strategies For Lasting Weight Loss And Lifelong Fitness
Traditional Treatments for Back Pain... Which Ones Work and Which Ones Donít?
Walking for Fat Loss?
What Happens within the muscles in response to different rep ranges?
Why Diets Don't Work by Aaron Potts
Why Stubborn Calves Don't Grow - And What You Should Do About it
Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time


Walking for Fat Loss?

By Jesse Cannone, certified personal trainer

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:

1. Walking does NOT burn a lot of calories

The lower the intensity of the activity or exercise the smaller the number of calorie s b urned 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.

2. Walking does NOT result in a large increase in metabolism

Another downside to walking is that because itís 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.

3. 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 a s b ody 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 donít want to hear that they have to work hard so they figure some activity i s b etter 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. Thatís also why when you choose the ďfat burningĒ program on your treadmill or bike it has you exercise at any easy level. Yes, youíre burning fat, but so little that youíd 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 exces s b ody 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 sprinter s b ody 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 thatís 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:

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

2. Stabilize blood sugar to minimize the storage of new fat

I know some of you by now are saying ďI canít do high intensity exercise, I have a bad kneeĒ and donít 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 donít 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 other s 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:

As with any changes to your fitness program be careful and donít over do it. Just because high intensity workout s b urn more fat donít think that youíll get even better result s b y 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.

Be sure to also check out my Burn Fat FAST! ebook and audio program here: http://www.burn-fat-fast.com

 


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

 

sitemap  |  about us  |  articles  |  products

© 2014 Freedomfly.net. All rights reserved. Privacy Policy and Disclaimer