The Best Cardio to Lose Fat
Chances are, you’re probably here because you are on a weight loss journey, looking for an answer. Picture weight loss as a puzzle with pieces representing factors like diet, exercise, and more, fitting together to make a healthier version of yourself. Among these pieces, cardio is pivotal. Yet, here, a variety of options exist and can be overwhelming.
The problem with Traditional Cardio
Traditional forms of cardio workout, such as running, cycling, rowing, or high-intensity interval training (HIIT), are often seen as efficient calorie burners but are not actually. According to the Compendium of Physical Activities, a 170-pound male burns a mere 12 calories more than someone sitting during certain exercises. For instance, a 30-minute running session, thrice weekly over a year, may burn approximately 56,160 calories. This equates to an additional fat loss of around 16 pounds per year, given that one pound of fat contains 3,500 calories.
However, their practical application of traditional cardio is where the challenge arises. Most individuals find it challenging to maintain these routines long enough to target stubborn fat areas, such as the belly. Studies show high drop-out rates among subjects assigned to regular cardio sessions, showing the difficulty of such programs.
Furthermore, the body adapts to high-intensity cardio by making subtle adjustments to counteract calorie burn. This occurs subconsciously, as the body reduces non-exercise activity — taking fewer steps, moving less, or even eating more until the point where the cardio you did will eventually cancel out. Note that,
Don’t get me wrong, each of these traditional forms of cardio has its benefits, but it is not good to rely on them as your main form of cardio. So, what’s the solution then?
The easiest to maintain, lowest fatigue, lowest stress, and the most flexible form of cardio walking. Now you might think walking won’t help with fat loss, but it can. Our bodies don’t distinguish between intense, time-efficient workouts and the gentler pace of walking until we burn the same amount of calories. The key lies in consistency.
Let’s consider the math for a 170-pound man walking at 3 miles per hour would burn 3.4 calories more than a person sitting idle. For example, a 1-hour running session, done 3 times a week for a year would equate to 9 lbs. of additional fat per year. It might seem less impactful than high-intensity alternatives, but the crucial factor here is sustainability. If you are like most people, going all out into the high-intensity workouts only to abandon them shortly, then that 16 lbs. can become almost negligible.
Maximizing Walking for Fat Loss
Walking too, can be not effective if not done properly. Start by calculating your current daily step count using the health app on your phone or wearable gadgets like smart bands or watches. Once you have your baseline, set achievable goals for increasing your steps. My recommendation would be to aim for an extra 2000 to 2500 steps a day initially, which would be about 20–25 minutes of walking. Once you are consistent enough with it, gradually increase your goal by another 2000 steps. Repeat the process until you read an average of 10,000 to 15,000 steps daily, this is the sweet spot for the greatest fat loss and overall health benefits.
You should not see walking as part of your workout. The key is to integrate this into your lifestyle. Here I some ways I use walking to make it a part of your life:-
- Choose stairs over elevators whenever you can.
- Opt for parking farther away to accumulate extra steps.
- Consider walking or biking for short trips instead of driving, if possible.
- Incorporate 10 minutes of incline walking after your regular workouts.
- Take a post-meal walk to aid digestion.
- Listen to audiobooks, podcasts, or music while walking to make it more enjoyable.”
- Include family or pets in your walking routine
Conclusion
Remember, cardio like walking, is only part of the equation. An hour-long walking session burns calories equal to just three slices of toast. Your primary tool for fat loss should be your diet. Use it to create the calorie deficit you need, and supplement it with cardio to speed things up. Without incorporating strength training or proper nutrition, your body might use muscle tissues for energy, resulting in muscle loss. Embrace the process, and stay dedicated. So go on now, and start the grind!
