And the secret to speed up your fat loss is: FAST PACE WALKING!
Around 45 to 60 minutes of fast pace walking helps mobilize stored fat, burning off the unwanted excess. Particularly visceral fat, that type of that that sits around the organs and can increase your risk of developing chronic disease.
The most important factor here is to raise your heart rate in order to get your body into the fat-burning zone. This is reached when you exercise at an intensity where your heart rate is 60 to 70% of its maximum capacity (calculate your fat burning zone here).
But doing this in a fasted state is even better for your metabolism and fat loss, as your body will quickly use up your stored energy (glycogen) stored in your muscles and liver, and start tapping straight into your extra fat mass.
Incorporate fast pace walking into your training regime by doing it on alternate training days, or even on opposite times of the day. For example: fasted walking in the morning and weight training in the evening.
But remember to keep the intensity of your fasted workout low to moderate, as you may risk burning hard earned muscle on a fasted state. Pushing too hard during a workout on an empty stomach can increase protein breakdown directly affecting muscle growth. The point is to burn fat while maintaining our lean mass!
So what should you do?
- Begin with 5 to 10 minutes of walking at a slow pace, increasing the speed gradually.
- Pick up the pace until you are in the fat-burning zone of a heart rate of 60 to 70 percent of your maximum capacity. Check your heart rate every few minutes to make sure you are in the zone.
- Continue to walk in the fat-burning zone for 30 to 50 minutes or more. If your heart rate dips, pick up your speed. You can even jog if you can't get your heart rate up enough at your walking pace.
- End with 5 to 10 minutes at an easier pace for a cool-down.
Is Walking Better for Fat Burning Than HIIT?
HIIT (high intensity interval training) does not burn as much fat for energy (during the workout) as moderate-intensity exercise, but the total calories burned in any workout can help you lose weight. Fasted HIIT will also put you at increased risk for losing lean mass so it is best to eat before this type of exercise.
While walking can be done anywhere by most healthy adults without specific equipment or any particular type of training, it is also great for improving cardiovascular health. And well, cardiovascular fitness has been associated to a longer life!
"Increased cardiorespiratory fitness is directly associated with reduced long-term mortality." While the risk associated with poor cardiorespiratory fitness can sometimes even exceed that of diabetes, smoking or heart disease.
So pick an interesting podcast, put on your walking shoes, and hit the road (or the treadmill) to get the heart rate up and burn that last bit of fat before the end of the challenge!
Train Smart, Stay Healthy!
Body & Bone DEXA Clinic