Three walking techniques that burn more fat than running
Types of walking that burn more fat than walking have been named (photo: Freepik)
Walking is one of the easiest and most affordable ways to lose weight, but not all types are equally effective for burning fat. As it turned out, some types can significantly increase the intensity of your workout and help you achieve the desired results, reports Eat This Not That.
3 walking techniques that burn more fat
Count your steps
The number of steps matters, measure your walking. You can use devices to measure your steps.
You should aim to take 7000 steps a day. But if you are already achieving such results, you should increase them by adding 1000 steps every 2-3 weeks.
Another way to increase your distance is to make your walking more rigid. For example, wear a weighted vest that makes up about 10%-15% of your body weight.
This will speed up your heart rate more than walking without a vest, so you'll burn more calories. It's a great form of steady-state cardio. You can start by walking for 20 minutes.
Cover distances
Another option is to walk up and down the stairs. This makes walking very difficult. You can also simply increase the incline on the treadmill to 15% during your workout at the gym.
Mix up your daily routine
The body changes and muscle strength increases through variety. If you always walk on a flat surface or along the same route, change it up.
You can also incorporate rucking, which involves walking with a heavy backpack, or simply add a weighted vest. A change of scenery and routine makes training interesting and helps your body burn more calories.
How long and how often you need to walk
Trainer Melissa Neill recommends that most people walk every day. How much time you do it depends on the form you take and your fitness level.
If you are sedentary, start by walking for 10 minutes a day and then build up to 7000 steps over the course of a few weeks. If you are used to walking, for example, if you have a dog, add a weighted vest to make this workout even more effective.
Common walking mistakes to avoid
Don't walk enough
If you've been walking for a few months, you'll need to increase the number of steps you take or add another level of challenge, such as a weighted vest.
The body gets used to any cardio activity, including walking, so it burns calories less efficiently if you've been doing it for a while.
Too slow walking
After you've been walking for a month or two, you need to speed up the process to burn more calories.
Don't count the number of steps
Use gadgets to count your steps. This way you will know your progress. You should take at least 7000 steps a day.
Ignoring nutrition
You need to pay special attention to nutrition to see real results. The more you eat right and consume more proteins, the faster you will see changes in your body.
Skipping strength training
If you lift weights 3-4 times a week, you will see much better results from walking. Lifting weights along with a high protein diet will lead to transformation.
If you are looking to reduce your body fat percentage, walking, weight lifting, and a protein-rich diet will help you achieve your goal.
You may be interested in how to get rid of the habit of skipping workouts forever
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