Why Walking is the Only Cardio You Need to Get Lean


Discover why walking is the only cardio you need to get lean!

Walking has incredible benefits that you might not even be aware of. This is the type of cardio that most people don’t even consider when trying to lose weight and get lean, although it might be the best alternative possible.

To prove this point, we take into consideration what Mario Tomic has talked about recently and done in the past few years. Mario Tomic is an entrepreneur who helps other busy working professionals get fit and build a sustainable and healthy lifestyle.

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“Most people coming down from that weight loss world is, when I get down to an extreme results […] it has to be something aggressive, it has to be something hardcore, it has to be HIIT, 5-6 cardio sessions,” Tomic says. But that is simply not the case. He explained why walking is the only cardio you need to get lean.

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Why Walking is the Only Cardio You Need to Get Lean

According to Tomic, he began doing cardio to help him go to sleep. So many hours in front of the computer would leave his mind accelerated before going to bed and walking helped him to get tired and sleep better.

With time, he realised that his body fat started to melt and he began getting leaner and leaner without even committing too much to walking. So he decided to make walking a big part of his lifestyle to see the benefits.

Source: Reinhart Julien on Unsplash

Tomic explains that it is much easier to eat more calories and still be in a caloric deficit by incorporating walking as your form of cardio.

Other benefits cited by Tomic are:

  • Digestion
  • Easier to fall asleep and stay asleep
  • Active recovery
  • Stress management

See his full explanation in the video below.

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BOXROX previously wrote that walking is the best exercise to get rid of fat, and there are numerous reasons for that. In short, it allows you to stay active, without much time needed for recovery, which helps you reach or maintain a caloric deficit.

In-depth, this is why walking can be considered the king of fat loss exercise:

  1. Calorie Expenditure: 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 the 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, it’s recommended to walk at a brisk pace for an extended duration.
  2. Accessibility and Low Impact: Walking is a low-impact activity that puts less stress on your joints compared to high-impact exercises like running or jumping. This makes it suitable for people of various fitness levels and ages. Additionally, walking requires no special equipment, and you can do it virtually anywhere, making it highly accessible.
  3. Increased Fat Utilization: Walking predominantly relies on fat as a fuel source. During low to moderate-intensity exercise, such as walking, your body primarily utilizes fat as an energy source rather than carbohydrates. This makes it an excellent exercise choice for fat loss, as you are directly targeting stored body fat.
  4. Preservation of Lean Muscle: 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 does. 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 for successful fat loss is consistency. Walking is a sustainable activity that can easily be incorporated into your daily routine. Whether you walk outdoors, on a treadmill, or even during your breaks at work, it is an activity that can be maintained over the long term, leading to gradual and sustainable fat loss.
  6. Mental and Emotional Benefits: Walking not only has physical benefits but also contributes to mental and emotional well-being. It can reduce stress, improve mood, boost creativity, and increase overall mental clarity. By enhancing your mental state, walking helps reduce emotional eating and improves adherence to healthy lifestyle choices, facilitating fat loss.

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

Source: Jupilu on Pixabay

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6 Effective Ways to Use Walking to Get Lean and Shed Fat

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

  1. Walk during meetings and calls – if you are on the phone talking to someone, walk while you do it.
  2. Walking and learning – watching a video on YouTube to further your knowledge, you can do it while walking. The same can be said about listening to an audiobook or a podcast.
  3. Walk between sets – instead of just staying next to your barbell while waiting for that 60-90 seconds of rest between sets, how about walking around to keep active?
  4. Make walking a social activity – if you are hanging out with friends, go out for a walk.
  5. Walk as part of your morning or evening routine – you can incorporate walking as a morning habit or a pre-bed routine (it doesn’t have to be long walks either, but be consistent).
  6. Look for more walking opportunities – park further from the grocery store, take the stairs instead of the elevator, and be more active with little things as they add up in the end.

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