The Ultimate Walking Plan to Lose Weight Faster!
Having a walking plan is a great addition to your weight loss journey especially if you want to speed it up!
Walking is often underestimated in the world of fitness, but its impact on fat loss should not be overlooked.
Walking is a low-impact exercise that can be easily incorporated into daily life, making it an accessible and enjoyable way to burn unwanted fat. In this article, we will delve into a detailed walking plan designed to help you shed those extra pounds and boost your overall well-being.
So, lace up your shoes, and let’s explore how a well-structured walking plan can kickstart your fat-burning journey.
Walking for Fat Loss
Before we dive into the specifics of a walking plan, it’s crucial to understand how our bodies burn fat during physical activity.
Optimizing fat burning while walking hinges on two key factors. Firstly, it’s imperative to walk at a brisk pace or with sufficient intensity to tap into fat stores for energy. Secondly, the longer the duration of your walk, the more you burn stored fat (rather than the quick-burning sugars used for short bursts of exercise).
While any exercise helps in calorie burning, brisk walking and other aerobic exercises prove particularly effective in targeting internal abdominal fat “visceral fat”. This type of fat not only impacts your waistline but also raises the risk of diabetes and heart disease.
What is the Fat-Burning Zone?
The American Heart Association (AHA) classifies brisk walking at a speed of 2.5 miles per hour as a moderate-intensity aerobic activity. According to the AHA guidelines, your target heart rate during exercise at this intensity level should range from 50% to 70% of your maximum heart rate. (For more vigorous activities, aim for a heart rate of around 70% to 85% of your maximum heart rate.)
Exercising at a low to moderate intensity can effectively aid in fat burning, as the body uses stored fat as its primary fuel source, unlike higher-intensity workouts that primarily depend on carbohydrates.
The heart rate range for this zone varies according to your age. You can monitor your heart rate by taking your pulse during exercise. Additionally, there are various heart rate apps available for your cell phone, and many activity monitors and smartwatches come equipped with built-in pulse monitors.
While working out within this zone, you’ll experience heavier breathing, heightened exertion, and likely some sweating. Nevertheless, you should maintain the ability to engage in a conversation. For Beginners, it’s advisable to gradually increase both the duration and pace of your walking routine. A beginner’s walking plan usually begins with 15 minutes per day, five days a week, focusing on developing proper walking techniques. Gradually add 5 minutes to your walking duration per session each week.
How to Boost Walking Intensity?
If your heart rate remains below 60% of its maximum, you should increase the intensity of your workout to effectively burn fat. Various methods can be employed to achieve this goal.
1-You Can Add Distance and Time
Extend the duration of your walk to increase the intensity of your workout. Maintain a brisk pace. Walking extra minutes will help burn more stored fat. However, recognizing that not everyone can spare extra time, you may discover alternative options that better suit your schedule
2-You Can Walk Faster
Boost your walking speed by maintaining good posture, incorporating proper arm motion, and adopting a powerful stride. Even during shorter walks, strive to move a bit faster than your usual pace. Timing yourself along a set route can be beneficial; challenge yourself to complete it a little quicker each time.
3-You Can Add Intervals
Apply the previously mentioned techniques to enhance your walking speed by integrating intervals. During these intervals, increase your speed for a specific distance or duration, alternating with a slower pace. Intervals not only boost intensity but also contribute to an overall increase in pace.
4-You Can Add Hills or Stairs
Adding hills or stair climbing into some of your walks adds an extra challenge, elevating the intensity of your workout. If you lack access to an outdoor route with hills or stairs, you can achieve a similar effect by using a treadmill (beginning with a slight incline and progressing to a steeper one) or a stair-stepping machine at the gym.
Walking Not Only for Fat Loss!
Walking offers a multitude of health benefits for people across various age groups and fitness levels. Additionally, it has the potential to act as a preventive measure against certain diseases.
Walking is a cost-free and accessible activity that can effortlessly be incorporated into your daily schedule. The only essential requirement is a reliable pair of walking shoes.
Continue reading to discover the various benefits of walking.
1- Strengthen your heart
Walking daily for a minimum of 30 minutes, five times a week, can lower your risk for coronary heart disease by approximately 19%. Furthermore, increasing the duration or distance of your daily walks may further decrease your risk.
2- Lower your blood sugar
Going for a short walk following meals could contribute to reducing your blood sugar levels. Incorporating a post-meal walk into your daily routine is worth considering, as it can also assist in integrating exercise into your day.
3- Relief of your joint pain
Regular walks can contribute to the safeguarding of your joints, particularly the knees and hips. This is attributed to its role in lubricating and strengthening the muscles that support the joints.
For individuals struggling with arthritis, walking may offer advantages, potentially alleviating pain. Furthermore, maintaining a walking routine of 5 to 6 miles per week might serve as a preventive measure against arthritis.
4- Boost your energy
Taking a walk when tired might provide a more potent energy lift compared to reaching for a cup of coffee. Walking enhances the flow of oxygen throughout the body and can elevate levels of cortisol, epinephrine, and norepinephrine “hormones crucial for boosting energy”.
5- Boost your mood
Regular walking offers valuable benefits for your mental health, potentially reducing anxiety, depression, and negative moods while promoting enhanced self-esteem and reducing symptoms of social withdrawal.
To enjoy these positive effects, aim for 30 minutes of brisk walking or other moderate-intensity exercises at least three times a week. Alternatively, break it down into three shorter, 10-minute walks dispersed throughout the day.
Walking Tips for Fat Loss
Before you start your walking plan you should take care of these:
Warm-up
Begin your workout with a 5 to 10-minute easy-paced walk, gradually increasing your speed. The warm-up is crucial as it helps burn off stored blood sugar and deplete the energy stored in your muscles. This signals your body that you’re gearing up for a longer exercise session, encouraging it to prepare for burning stored fat.
Speed up
Gradually accelerate until you reach the fitness zone, maintaining a heart rate between 60% and 70% of your maximum. Check your heart rate every 10 minutes to ensure you stay within the zone.
Stay in the fitness zone
Continue walking in the fitness zone for at least 30 to 50 minutes. If your heart rate drops, increase your speed to stay within the target range.
Cool down
End your workout with a 5 to 10-minute cool-down, walking at an easier pace to allow your body to gradually return to its resting state.
Fueling Your Walks
Proper nutrition plays a crucial role in any fitness plan, maintain a balanced diet rich in whole foods, lean proteins, fruits, and vegetables to support your energy levels and weight loss goals. Additionally, take a healthy snack like nuts or a piece of fruit for longer walks to replenish energy levels.
Hydration
Drink water before, during, and after your walk because hydration is crucial for overall health and optimal fat metabolism.
12-Week Walking Plan for Fat Loss
For this walking plan, ensure you have suitable athletic shoes with a flat and flexible design, providing adequate support and cushioning for an extended walk. Choose clothing that allows unrestricted movement and effectively manages sweat.
Week 1-2: Getting Started
Frequency: Start with 3-4 days per week.
Duration: Begin with a 20-30 minute walk at a moderate pace.
Intensity: Maintain a brisk pace that allows you to hold a conversation but slightly challenges your breathing.
Week 3-4: Increasing Intensity
Frequency: Aim for 4-5 days per week.
Duration: Gradually increase to 30-40 minutes per session.
Intensity: Add intervals: Walk at a brisk pace for 2 minutes, then increase to a power walk or jog for 1 minute. Repeat throughout the session.
Week 5-6: Adding Variety
Frequency: Stick to 4-5 days per week.
Duration: Maintain sessions of 30-40 minutes.
Intensity: Introduce hills or inclines to your route. This helps engage different muscles and increases calorie burn.
Week 7-8: Longer Walks
Frequency: Aim for 5-6 days per week.
Duration: Increase the duration to 40-60 minutes per session.
Intensity: Continue with intervals and varied terrain. Take care of your form and posture.
Week 9-12: Consistency and Challenge
Frequency: Aim for 6 days per week.
Duration: Keep sessions at 40-60 minutes.
Intensity: Mix in some high-intensity intervals. For example, alternate between brisk walking and short bursts of jogging or power walking.
Remember, consistency is key. Adjust the plan based on your comfort and progress. Enjoy your walks!
What you need to know…
Embark on your fat-burning journey with confidence, armed with the knowledge and strategies outlined in this comprehensive guide.
Walking is a powerful tool for burning fat, improving cardiovascular health, and enhancing overall well-being. By incorporating the outlined walking plan into your lifestyle and staying committed to your goals, you can embark on a journey to a healthier, fitter, and more energized you.
Remember, every step counts. Consistency, a well-structured plan, and a supportive community are your allies in this journey toward a healthier, happier you.
So, lace up those shoes, hit the pavement, and let the fat-burning journey begin!
FAQs (Frequently Asked Questions)
Q: Can I still lose fat if I walk less frequently but for longer durations?
A: Yes, longer walks can contribute to fat loss, but consistency remains crucial for sustainable results.
Q: Can I lose belly fat by walking?
A: Yes, walking is an effective way to reduce overall body fat, including stubborn belly fat.
Q: Is it better to walk fast or slow for fat loss?
A: Incorporating both fast-paced and leisurely walks can maximize fat burning, catering to different energy systems.
Q: How often should I walk to see results?
A: Consistency is key. Aim for at least 30 minutes a day, five days a week, to see noticeable results in fat burn.
Q: Is walking enough, or should I combine it with other exercises?
A: While walking is effective, combining it with strength training can enhance overall fitness and accelerate fat loss.
Q: Should I walk on an empty stomach for better fat burn?
A: Walking on an empty stomach can enhance fat burn, but it’s essential to listen to your body. Stay hydrated and consider a light snack if needed.
Q: Are there specific walking shoes that enhance fat burning?
A: Investing in supportive, comfortable shoes can make your walking sessions more effective and reduce the risk of injury.
Q: Can I listen to music while walking for fat burn?
A: Absolutely! Music can boost motivation and make your walks more enjoyable, contributing to a positive mindset for effective fat-burning.
Q: How long should high-intensity intervals last during a walk?
A: Start with 30-second intervals, gradually increasing as your fitness improves.
Q: Can I practice mindful walking on a treadmill?
A: Absolutely, focus on your body’s movements, breathing, and the present moment regardless of your walking environment.
Q: What’s the ideal heart rate for fat burning?
A: Generally, aim for 70-85% of your maximum heart rate for optimal fat burning during exercise.
Q: Are there specific stretches for post-walk cool-down?
A: Yes, focus on stretches for calves, hamstrings, quadriceps, and hip flexors to target major muscle groups.
Q: Should I consult a doctor before starting a walking plan?
A: If you have pre-existing health conditions, consulting a healthcare professional is advisable before beginning any exercise regimen.
References
- https://www.nature.com/articles/0802133
- https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
- https://casereports.bmj.com/content/2016/bcr-2015-213218.short
- https://openurl.ebsco.com/EPDB%3Agcd%3A15%3A20319263/detailv2?sid=ebsco%3Aplink%3Ascholar&id=ebsco%3Agcd%3A25822782&crl=c
- https://www.balticsportscience.com/journal/vol11/iss1/6/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4754299/https://www.liebertpub.com/doi/abs/10.1089/act.2009.15105?journalCode=act
