Even though walking isn’t the most strenuous form of exercise, it is an effective way to burn fat and get in shape. It is true that you cannot spot-reduce fat, but walking can help reduce overall fat (including belly fat), which is one of the easiest fat types to lose. In order to maximize fat and calorie burn, however, you must remain consistent.
Target belly fat
Losing weight and belly fat all come down to simple math. Weight loss is all about eating fewer calories than you burn in a day. The first step is putting a healthy and well-balanced diet in place. Next, you will begin to systematically increase your step count. This will create a calorie deficit and you should notice an overall weight loss. Since you can’t spot reduce weight loss, belly fat might first or last place you notice any reductions. Every individual is different.
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There are many ways to trim your waistline. Every person responds to exercise and calorie reduction in their own unique way. Just know, a consistent exercise program combined with a healthy diet consisting of fewer calories than your body is burning will ensure your weight loss success.
The following tips will help you focus your workouts so you can burn as much fat as possible and lose weight.
Fasted cardio
What is it?
Fasted cardio refers to performing cardiovascular exercise in the morning after an overnight fast. This is thought to help burn more fat as the body is forced to use stored energy (fat) for fuel.
Workout
If you’re looking to burn some extra calories, walking is a great way to do it. And if you walk first thing in the morning before eating, you’re doing what’s called “fasted cardio.”
Fasted cardio can help you burn more fat because your body is forced to use its stored energy (fat) for fuel. And since you haven’t eaten anything, your insulin levels are low, which also helps with fat burning.
To do fasted cardio, just head out for a walk first thing in the morning, before you eat breakfast. You can walk at a moderate pace for 30-60 minutes. And if you want to up the intensity, you can add in some hills or sprints.
If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day.
Mayo Clinic [1]https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345#:~:text=Physical%20activity%2C%20such%20as%20walking,more%20calories%20you’ll%20burn.
Hit your fat-burning zone
What is it?
The fat-burning zone is a range of heart rates that are said to be the most effective for burning fat. The theory is that when your heart rate is in this zone, your body is using more fat for energy than it is for carbohydrates.
Workout
A moderate-intensity fat-burning zone workout should keep your heart rate at a level where you are burning a higher percentage of calories from fat. For most people, this is between 50-70% of their maximum heart rate.
To calculate your maximum heart rate, subtract your age from 220.
For a 50-year-old, their maximum heart rate would be 220-50=170.
The 50-70% range for a 50-year-old would be 85-119 beats per minute.
Here is a sample workout that would keep you in your fat-burning zone:
Warm-up:
5-10 minutes of light cardio to get your heart rate up gradually
Main workout:
30 minutes of moderate-intensity cardio, such as brisk walking, light jogging, or biking at a moderate pace
Cool-down:
5-10 minutes of light cardio to gradually bring your heart rate back down
Break Up Your Walks with Explosive Bodyweight Moves
While nutrition is the most important factor in getting a flatter stomach, walking can also burn more calories, which can help you achieve a calorie deficit or increase it.
Some of my favorite exercises to do while out of my long-distance walking routine includes, walking uphill, walking with weights, speed walking for short distances, lunges, incline pushup, and bench dips.
These are all great for burning additional calories and help with your overall body conditioning.
Claudia Faucher is a full-time fitness training expert and lifestyle blogger. She is also been a certified Les Mills BodyPump instructor for the past 5 years and a fitness instructor for over 20 years. Claudia is a personal trainer and creates fitness training programs for seniors and people of all ages. She likes to use her skills and experiences to help others on their fitness journeys.
References
| ↑1 | https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345#:~:text=Physical%20activity%2C%20such%20as%20walking,more%20calories%20you’ll%20burn. |
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