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Walking vs Running: Which is Better for Getting to 10% Body Fat?

Is one better than the other?

If you are looking to get under 10% body fat, cardio can help you edge out that unwanted extra layer of fat. But which of these is best: walking or running? Find out more below.

While we can explain in a single word how to lose weight, it doesn’t occur easily. How do you lose weight? On paper, with a single concept: Caloric deficit.

Caloric deficit is the main reason why you lose weight. In simple terms, you are in a calorie-deficit diet when you burn more calories than you ingest through food and drinks. But, as we said, it is easier said than done.

Related: What To Do If Calorie Deficit Stops Working

There are different ways to lose weight. The fastest way is to simply eat less than what you normally do. Do that consistently and you will lose weight. However, if you cut too many calories, there is a chance you also lose muscle mass, not only fat, which is actually counterproductive to keeping your metabolism high.

woman after menopause prepares for sprint

Another typical way of losing weight is to simply be more active with what people call cardio. Two of the most popular cardiovascular exercise people tend to do is walking and running and that is what we are looking at it today under a microscope.

So which is better when it comes to losing fat? Walking vs running? That is what Mario Tomic decided to talk about recently.

Mario Tomic is an entrepreneur who helps other busy working professionals get fit and build a sustainable and healthy lifestyle.

Check his take on the walking vs running debate.

Walking Vs Running: Which is Better for Fat Loss?

So which is better in his opinion? Walking vs running? Right from the gate, he prefers walking.

“Walking enables me to get lean easier, stay lean easier, on top of obviously managing my diet, being in a caloric deficit, doing resistance training.”

Why not just do more running as you can burn the same amount of calories as walking but in less time? Tomic explains 4 reasons why he prefers walking vs running.

  1. Recovery capacity
  2. Injuries
  3. Hunger response to cardio
  4. Psychology

If your goal is to have a quite lean physique and low levels of body fat, you must prioritise resistance training. Running demands more on the body which will force you to recover for longer periods compared to walking, and resting periods mean you won’t be able to do as much resistance training as you could.

Running is quite injury-prone if you are quite overweight. “This is when walking can be a safe way for you to increase your energy expenditure, create a bigger caloric deficit and get the job done.”

You can add running later as you get leaner, but it is still not recommended for people with lower body injuries as you should not add running and resistance training if you have issues in that department. A better type of cardio, in this case, would be cycling.

Source: Andrea Piacquadio on Pexels

When it comes to managing your hunger after cardio, in the walking vs running battle, walking takes the crown once again in Tomic’s opinion. People tend to get hungry after a somewhat big session of running or HIIT. Of course, some people have the opposite effect and are not hungry at all, so you need to know how your body responds to running.

Lastly, walking vs running also comes down to how you perceive it psychologically. Do you like running or is it something you dread that you have to do when you wake up in the morning?

If running is depleting a lot of your self-control and overusing your willpower just to do some jogging, that will affect your decisions in other areas of your life. “That’s going to affect your nutrition, it’s going to affect your work, and overall you’re not enjoying the process.”

And that is Tomic’s take on the walking vs running debate. To see a more detailed explanation, click on the video below.

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Losing belly fat can be difficult for several reasons:

  1. Genetics: Genetics can play a role in where your body stores fat. Some people are more prone to storing fat in their bellies, 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 increased belly fat.
  3. Age: As you age, your metabolism slows down, making it more difficult to lose weight and belly fat.
  4. Poor Diet: A diet high in processed foods, sugar, and saturated fats can contribute to increased belly fat. Eating a healthy diet is important for losing belly fat.
  5. Lack of Exercise: Exercise is crucial for burning calories and reducing belly fat. A sedentary lifestyle can make it more difficult to lose belly fat.
  6. Sleep: Lack of sleep can affect hormones that regulate appetite and metabolism, making it harder to lose belly fat.

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 such as eating a healthy diet, exercising regularly, getting enough sleep, and managing stress can help reduce belly fat over time.

Source: Unsplash /CrossFit Inc

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What is a Good Diet?

A good diet is one that provides your body with all the nutrients it needs to function optimally, while also supporting your overall health and well-being. Here are some key principles of a good diet:

  1. Eat a variety of whole foods: This includes fruits, vegetables, whole grains, lean proteins, nuts, and seeds. Whole foods are nutrient-dense and provide your body with vitamins, minerals, and fibre.
  2. Limit processed foods: Processed foods are often high in sugar, salt, and unhealthy fats. They are also low in nutrients and can contribute to chronic health problems like heart disease, obesity, and type 2 diabetes.
  3. Control portion sizes: Eating too much of any food can lead to weight gain, even if it’s healthy. Use portion control to help manage your calorie intake and maintain a healthy weight.
  4. Stay hydrated: Drink plenty of water throughout the day to keep your body hydrated and support proper digestion.
  5. Balance macronutrients: Your body needs a balance of carbohydrates, protein, and healthy fats to function properly. Aim to include all three macronutrients in each meal.
  6. Limit added sugars: Foods and drinks that are high in added sugars can lead to weight gain and other health problems. Be mindful of added sugars in your diet and limit them as much as possible.

Remember, everyone’s dietary needs are different, so it’s important to work with a healthcare professional or registered dietitian to determine the best diet for you based on your individual needs and health goals.

A good diet should not be overly restricted. In the end, the best diet is a healthy one you can stick with forever. Here are a couple of options we think might be helpful for you depending on your goals.

  • Flexitarian Diet – a flexible vegetarian, for those trying to consume less meat or coming out of a fully vegan or vegetarian diet. Good for maintaining weight and getting healthier.
  • Volumetrics dietbased on how much a portion of food can make you feel full without adding calories. Excellent for losing weight and not very restrictive.
  • Mediterranean dietgreat for longevity. Considered one of the best well-rounded diets for improved health.
  • Ketogenic dieta low-carb diet that is useful for weight loss and therapeutic uses.
  • Intermittent fastingthis window restriction of when you can eat is suitable for fat loss.

I hope you have learned something new today and make good use of this information to achieve your goals. Check out more content from BOXROX below that we think you might find useful.

What Losing Weight Does To Your Body and Brain

What Happens To Your Body If You Eat Nothing For 3 Days?

5 Signs Your Calorie Consumptions is Too Low

How To Get Lean Without Dieting Or Counting Macros

How to Speed Up Weight Loss – 10 Things You Can Do Now to Accomplish That

How to Eat to Lose Belly Fat

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