21/02/2024
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Discover 6 effective ways to use walking for weight loss and fat loss with the experience of Mario Tomic.

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Mario Tomici is an entrepreneur helping other busy working professionals get fit and build a healthy and sustainable lifestyle.

BOSROX has previously written that walking is the best exercise for getting rid of fat, and there are numerous reasons for this. In short, it allows you to stay active, without much recovery time, which helps you achieve or maintain a calorie deficit.

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In depth, here’s why walking can be considered the king of exercise for fat loss:

  1. Calorie Burn: Walking, especially brisk walking, is an effective way to burn calories. The number of calories burned depends on factors such as speed, distance and body weight. While exact calorie expenditure varies from person to person, walking can help create a calorie deficit, which is essential for fat loss. To maximize fat burning, brisk walking for an extended duration is recommended.
  2. Accessibility and Low Impact: Walking is a low impact activity that puts less stress on your joints than high impact exercises like running or jumping. This makes it suitable for people of various fitness levels and ages. Plus, walking requires no special equipment and you can do it just about anywhere, making it highly accessible.
  3. Increased Fat Utilization: Walking relies primarily on fat as a fuel source. During low- to moderate-intensity exercise, such as walking, your body primarily uses fat for energy rather than carbohydrates. This makes it a great exercise choice for fat loss, as you’re directly targeting stored body fat.
  4. Preservation of lean muscle mass: Walking helps preserve lean muscle mass while losing fat. This is important because muscle is metabolically active and burns more calories at rest than fat. By preserving muscle mass through walking and incorporating strength training exercises, you can maintain a higher metabolic rate, which aids in long-term fat loss.
  5. Sustainable and Consistent: One of the key factors to successful fat loss is consistency. Walking is a sustainable activity that can be easily incorporated into your daily routine. Whether you walk outdoors, on a treadmill, or even during breaks at work, it’s an activity that can be sustained over the long term, leading to gradual and sustainable fat loss.
  6. Mental and Emotional Benefits: Walking not only has physical benefits, but it also contributes to mental and emotional well-being. It can reduce stress, improve mood, increase creativity and increase overall mental clarity. By improving your mental state, walking helps reduce emotional eating and improves adherence to healthy lifestyle choices, facilitating fat loss.

While walking alone may not provide quick fat loss results compared to vigorous exercise, its combination with a balanced diet and other forms of physical activity can be very effective for overall fat loss and weight management.

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6 effective ways to use walking for weight loss and fat loss

So how can you use walking to lose weight and lose fat? Here are the ideas that Mario Tomic has implemented in his life to get below 10% body fat.

  1. Walk during meetings and calls If you’re on the phone talking to someone, walk while you do it.
  2. Walk and learn by watching a YouTube video to deepen your knowledge, you can do it while walking. The same can be said about listening to an audiobook or podcast.
  3. Walk between sets instead of standing next to your bar while waiting for those 60-90 seconds of rest between sets, how about walking to keep yourself active?
  4. Make walking a social activity if you go out with friends, go for a walk.
  5. Walk as part of your morning or evening routine You can incorporate walking as a morning habit or a bedtime routine (it doesn’t even have to be long walks, but be consistent).
  6. Look for other walking opportunities, park further away from the grocery store, take the stairs instead of the elevator, and be more active with the little things as they add up in the end.

To see Tomics’ explanation of each topic above, watch the following video.

Walking vs Running: Which is Better for Fat Loss?

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Losing belly fat can be difficult for several reasons:

  1. Genetics: Genetics can play a role in how your body stores fat. Some people are more prone to storing fat in their belly, which can make it more difficult to lose.
  2. Hormones: Hormones, such as cortisol and insulin, can affect how your body stores fat, especially in the belly area. High levels of cortisol, which is a stress hormone, can lead to an increase in belly fat.
  3. Age: As you age, your metabolism slows down, making it harder to lose weight and belly fat.
  4. Poor Diet: A diet high in processed foods, sugar, and saturated fat can contribute to belly fat. Eating a healthy diet is important for losing belly fat.
  5. Lack of exercise: Exercise is essential for burning calories and reducing belly fat. A sedentary lifestyle can make it harder to lose belly fat.
  6. Sleep: Lack of sleep can affect hormones that regulate your appetite and metabolism, making it harder to lose belly fat.
Source: SHVETS production on Pexels

Overall, losing belly fat can be difficult due to genetics, hormones, age, poor diet, lack of exercise and lack of sleep. However, making lifestyle changes like eating a healthy diet, exercising regularly, getting enough sleep, and managing stress can help reduce belly fat over time.

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