Move, Move, Move for Greater Weight Loss

The main priority of this article is to show you the quickest and safest way to lose fat from the body. The key to effective aerobic training that burns off the maximum amount of fat is long-term consistency, not intensity.

Incidental activity is very important in the process of losing weight as you can burn more calories than relying on dietary means alone. Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement.

It doesn’t matter if you run a mile, jog a mile, or walk a mile you will burn exactly the same amount of calories.

Lose weight with Walking

When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores. The loss of fat comes from fat cells all over the body, not from one or more specific areas so spot reduction of a certain area is not possible.

The best exercise by far for the purpose of fat-loss is fast walking either indoors on
the treadmill or outdoors. What many don’t know is that walking produces a greater percentage of fat loss as opposed to jogging or running. Other aerobic activities are the treadmill, bike, climber, or any other training gear found in or out of the gym.

Walk or exercise until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, you going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores.

Benefits of fast walking

Try fast walking for one hour a day every day of the week if you are able (1). Here are some of the benefits of fast walking observed;

  • Easy to Perform
  • Most Conventional
  • All Natural Body Movement
  • Doesn’t Cause Injuries
  • Can Be Done Anywhere

The Best Minimal Effort Exercise for Fat Loss

Research shows that regular, brisk walking is one of the best exercises we can do for overall fitness. It suits people of all ages and fitness levels, it’s easy to get started
and there’s no complicated technique to learn or equipment to buy.

Must read – Treadmill vs Stairmaster. Which one is better for cardio?

Walking is an excellent way to get fit because it uses nearly all the muscles and, as you have to carry your body weight, you can get a good workout from it.

It’s also safer on the joints and the back than most other forms of exercise because you’re not jumping up and down, so the impact is low.

Studies have shown that taking a daily 20-minute walk can reduce the risk of heart attack as much as 50%, it also reduces high blood pressure and helps to burn fat to keep weight under control.

Walking and other weight-bearing exercises (Strength training) helps to increase bone mass, which protects against osteoporosis and bone fractures.

In the first two weeks, go for a 20-minute walk every other day and then increase this to 40 minutes. At first, try to do five 20-minute walks per week totaling 100 minutes a week. Once you get used to the regular exercise, increase this to 40 minutes five times a week.

Must read – How to exercise and burn fat on a busy schedule

You can then gradually increase this as you see fit if you want to walk every day for 40 minutes or even an hour so be it. Remember the more you walk the more fat that will be burned off.

The best pace for fitness training will make you slightly breathless, but you should still be comfortable and be able to carry on a conversation.

As you get fitter, you’ll want to stretch a little harder to keep your heart rate up. Try
lengthening your strides, increasing your pace.

Keep your shoulders back, your chest lifted and your tummy pulled in when you walk, hold your head up for open, easy breathing.

Practical Tips

If you’re feeling stressed, try counting your steps repeatedly from one to ten as you walk, this helps some people achieve a meditative effect and can be a great tension reliever when practiced over a full 40 minutes.

Time yourself, measure the distance or increase the gradient to make the workout more challenging. Drink plenty of fluids during and after your walk. Must read – How can drinking more water helps to lose weight fast

Make safety your first consideration. Don’t walk after dark except in well-lit, busy places. Start the walk slowly, and then gradually increase the pace. In all other activities try to move, move, move.

Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.

Grab E-Books

The Disciplined Mind

A practical guide to Iron Discipline

The Running Manual

A Total Guide To Running To Improve Your Fitness, Lose Weight And Increase Mental Strength! 

You'll Also Like

Weight Loss Advice for Men backed up by Science

Today, we are sharing some scientifically-proven weight loss tips for men that will surely improve your chances of losing fat and getting in top...

Try these remedies to ease the back pain

If you have had back pain, you are not alone. Back pain is one of most common reasons people see a doctor...

If you lose weight, you can reduce the joints pain too

Though, various studies have observed that the most improvement in pain and function is when the people judiciously follow both diet and...

5 Reasons to Start Eating Plant Based Nutrition now onwards

As our society evolves, we are constantly facing the need to change our behaviors and habits to increase our health and quality...

Treadmill or Stairmaster: The more effective cardio machine?

In this article, we’ll discuss the advantages and disadvantages of using a Treadmill or Stairmaster. Both are used for a cardio workout,...

Alkaline water: The benefits and risks involved

We all know that water is key to every tissue, organ, and cell in our bodies. However, many of us fail to...

Get in Touch

Trending Now

Stroke or Cardiac arrest in the bathroom is frequent.

One of the studies has shown that there is a rapid increase in bathing death accidents. The results identified cardiovascular diseases as the leading...

Common tests for diabetes

Diabetes mellitus (DM), commonly referred to as diabetes, is a group of metabolic disorders in which there are high blood sugar levels...

The Pros and Cons of an Indoor and Outdoor Workout

When you think of working out, you probably think of hitting the gym. But what about exercising outdoors? Is there a benefit to getting...

5 white poisons that secretly ruin your health

White represents purity and innocence. Some of the positive meanings that white can convey include cleanliness and freshness. On the adverse side, white can seem raw, cold, and isolated. So...