Can you guess the fat loss cheat code?
It’s walking.
Let me explain.
I think a lot about exercise selection when building programs as there is a lot to consider. Though there may be optimal exercises to perform to achieve a particular outcome, some people train for a mixture of different reasons.
I might prescribe someone an exercise I don’t think is optimal from a professional standpoint, if they enjoy it so much that it helps them adhere to the program long term (the perfect program never trained is useless…there is an art to coaching and it comes in the form of knowing your audience).
Walking is the one thing I prescribe to everyone - come rain or shine, snow or scorching sun because;
Walking is accessible and free to everyone
Limits the likelihood of disease (heart disease, stroke, high blood pressure, cancer and type 2 diabetes)
Improves cardiovascular fitness
Strengthens bones and muscles
Improve muscle endurance
Increase energy levels
Improves mood, cognition, memory and sleep
Improve your balance and coordination
Strengthens the immune system
Reduces stress
AND…
It costs little to no fatigue. You get all the above benefits for no cost.
Seldom few people are inexplicably sore from taking the dog for a walk.
I’ve never heard of anyone needing to take a deload from mall walking.
Nobody ever needed to carb up the day after walking round the block.
Though the return on investment might not be as high as more intense or vigorous exercise, running, rowing, swimming, all come at a higher fatigue cost. You may actually need to carb up, deload, or take a day off from these things.
A 30 minute walk can net you 100-200 cals (person depending).
A 30 minute run can net you 200-400 cals (person depending).
If you can walk everyday, but can only recover enough to run 2x per week, then it makes sense to walk.
Best case scenario
You build up to mixing in a bit of both, with walking being a staple of your daily routine because again, it costs you literally nothing.
Start by aiming for 5k steps daily and build up to 5-10k steps regularly and watch your health, fitness, and life improve.
