Does Walking Burn Belly Fat?
Can you walk off the belly fat?
On today’s episode of Live Lean TV, I’m answering the question, does walking burn belly fat?
In other words, can you lose weight from just walking?
I’ve mentioned it many times before, but I’ll mention it again, to lose weight, you first need to create a calorie deficit.
This caloric deficit can be accomplished by:
- decreasing your calorie consumption by eating less food.
- moving your body more so you burn more calories.
Based on this, I’m often asked the following.
If I hate exercising, can I just eat less calories to burn belly fat?
You may think you can just stop eating to burn more fat, but it doesn’t work that way.
As I’ve mentioned in a previous video on the 3 Strategies To Create A Caloric Deficit, cutting too many calories can have the opposite effect on fat burning.
Extremely low calorie diets increase the risk of shifting your body into “starvation mode”.
This is where, rather than burning stored body fat for energy, your body stores body fat for future energy reserves.
Starving yourself also may slow your metabolism, as your body can break down lean muscle for energy, when you don’t eat enough calories.
This further slows your metabolism, since lean muscle is one of the main drivers of a fast metabolism.
The key to sustainable fat loss, is creating the right calorie deficit, while maintaining muscle tissue.
A safe daily caloric deficit usually includes up to a 500 calorie deficit per day.
So by adding exercise to your daily lifestyle, you’ll be creating an even greater caloric deficit, without starving yourself.
If I’m new to exercise what should I do?
The fastest and most effective way to burn belly fat, build lean muscle, and sustain a healthy metabolism for life, is by following a well structured cardio and resistance training program.
Plus, adding in more movement throughout the day, can help you get into a calorie deficit faster.
Walking is one of the easiest and most fundamental movements that beginners can do.
However, when it comes to walking, here’s the big thing to remember.
Sure, walking can help you towards burning more calories to get into the calorie deficit.
However, for walking to be truly considered a form of exercise, not just a physical activity, you must increase the intensity of your walk, for longer durations.
I always recommend walking as if you’re late for meeting.
Depending on your fitness level, a fast walk for out of shape beginners, can be just enough to elevate your heart rate enough to burn more calories.
Typically, if your heart rate elevates to at least 60% of your maximum heart rate, it’s a decent form of cardio.
To calculate your maximum heart rate (MHR), simply follow this formula:
- MHR = (220 – age)
If you’re 35 years old, your MHR = 220 – 35 = 185 beats per minute (bpm).
Multiply 60% by your MHR to figure out where your minimum walking heart rate should be, to effectively burn fat.
- 185 x .60 = 111 bpm
If you’re 35, your heart rate should be elevated to at least 111 bpm for 40-60 minutes.
Once your fitness level improves to the point where walking doesn’t elevate your heart rate to 60% of your MHR, it’s time to move up to a more intense form of low intensity steady state cardio or a HITT cardio workout.
In our brand new, Live Lean Sprint 2.0 cardio program, we’ve included 5 low intensity steady state cardio workouts that beginners can start with.
First, get comfortable with these lower intensity workouts.
Them move into any of the 20 unique HIIT cardio workouts, to burn belly fat even faster.
What if I don’t have time to walk for 40-60 minutes?
Completing 3 x 20 minute walks in a day, burns the same amount of calories as 1 x 60 minute walk.
Make sure your walking speed elevates your heart rate 60% of your MHR or more.
Although it’s not mandatory, I do recommend you invest in a heart rate monitor activity tracker watch or chest strap that can be synced with your phone.
These fitness activity trackers are very affordable now, and they are great for peace of mind to know you are training hard enough to reap the fat loss benefits.
You’d be surprised at how many calories you can burn with a brisk walk, if you previously lived a sedentary lifestyle.
Not only will walking burn calories, it also helps:
- the circulatory system
- lowers blood pressure
- helps improve your HDL and LDL cholesterol levels
- burn off your stubborn belly fat
Bottom line on does walking burn belly fat?
Walking is a good starting point for obese and sedentary individuals that are brand new to any form of exercise.
Consistency is key.
A daily walk can easily be incorporated into most people’s lifestyle.
It doesn’t matter if it’s raining or snowing, that’s why we have umbrellas and coats, make it a habit.
Book it in your schedule like a doctor’s appointment.
If you’re a beginner or extremely obese, start slowly, and let your body adapt to the new stimuli.
Starting slow will also prevent injuries.
Once you feel more comfortable, start pushing yourself into higher intensity forms of cardio and beginner resistance training workouts, and get ready to say goodbye to the belly fat.
If you’re already fairly active, walking should be classified as more of a physical activity than a true workout.
This is where you need to increase the intensity to truly be a fat burning workout.
I hope this post answers your question: does walking burn belly fat?
Welcome to Live Lean Sprint 2.0!
If you’re looking for the best HIIT cardio, LISS cardio workouts, and the nutrition plan to burn belly fat as fast as possible, go pick up a copy of my brand new Live Lean Sprint 2.0 program.
We’re also hooking up the first 250 people who buy the program with a copy of our brand new TeamLiveLean.com 30 day Fat Melting Power Sets resistance training program.
Thanks for watching and keep Living Lean.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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