Why You Should Walk, Not Run, Your Way To Fat Loss.

For the longest time, cardio was touted as the best fat loss method out there. Fortunately, this has been disproved time and time again over recent years. While steady-state cardio can still have its place, today I want to make a case for why I think you should walk, not run, for fat loss.
There is no denying that LISS (low intensity steady state) cardio can be an effective tool for weight loss. I want to share a few glaring problems with this method and explain why I never suggest my clients get on the treadmill.

1 – Notice above I said effective tool for weight loss. I didn’t say fat loss. The biggest problem I have with cardio is that when you burn calories running, you are burning calories from fat AND muscle. Your body doesn’t pick and choose where the calories come from that it’s burning. This is very bad as you never want to decrease muscle mass on your body. Muscle is more metabolic and burns more calories at rest than does fat.

2 – Overexercising, or long duration cardio sessions, increase stress hormone which can then lead to increased cravings and overcompensation for calories burned.

3 – Running is considered a low impact exercise. However, as you increase your distance, that’s a lot of times you are banging your feet into the ground. Surfaces matter, along with great shoes, but if you are overweight, this is detrimental long-term to your joints (knees, in particular).

Recapping: cardio alone decreases muscle mass (causing metabolism to become less efficient), can disrupt hormonal balance (leading to weight GAIN) and can have a negative impact on your joint health.

While walking may not provide the same calorie burning effects as running (not the purpose), it can prove to be a healthier alternative for some individuals. walking . This might not sound very sexy if burning calories is more important to you, but long-term this is much better for your overall health. You’re able to manage and control hunger and cravings causing you to eat less naturally (eat less, exercise less = fat loss). 

So how much should you walk? As much as possible! As we roll into Spring, if you live in a warmer climate try to get 30-60 minute outdoor leisure walks in at least 3 days a week. Go up to 6 days if possible. Replace those cardio sessions with walks. Try to schedule in other stress-relieving activities like a massage, sauna, hot bath, or even naps!

If you really want to ramp up your fat loss for beach body season, incorporate metabolic resistance trainingworkouts into your regimen as well. 2-3 high intensity, 20-30 minute workouts done each week coupled with a well-written nutrition plan and you will never have to set foot on another treadmill again!