Walking vs. Running for Getting To 10% Body Fat (4 Reasons I Do Walking)
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- Опубликовано: 2 авг 2024
- If you're choosing between walking vs running for weight loss, here are 4 reasons I choose walking to get ripped and maintain a lean physique.
How I Use Walking To Get Lean (6 Ways) - See • How I Use Walking To G...
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About the video:
Whether walking or running is better for losing weight has been debated for a long time. I've personally tried a lot of running earlier in my fitness journey, and I haven't found running for weight loss to be that enjoyable or worth it considering my goal was to have a lean and muscular physique. My lower body wasn't progressing as much because running a lot impacted my recovery. Walking, on the other hand, was a perfect fit for my routine.
Of course, if your goal is to get ripped, lifting weights and dialing in your nutrition will be the two top priorities. However, another way is to create a larger calorie deficit is to do more walking. Also, you're not just walking to get fit. It has a lot of other cognitive and health benefits. Plus, it's important to note that running to lose fat isn't a good option if you start your journey to getting ripped 30-40 lbs overweight.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.
Since 2011, I've spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#lowbodyfat #walking #fitness
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, or illness.
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Here are 4 reasons I choose walking to get to 10% body fat and stay in the 10 - 12% body fat range. Enjoy! -Mario PS. Want to know how I walk more to get lean? Check out ruclips.net/video/_dH1Tll_Aro/видео.html
Great topic esp with the holidays coming up (like New Years) so people hopefully pick the right option for their lifestyle, weight and goals.
Ask for people to like your videos in the beginning! You give some really great advice and this channel needs to blow up
I have been on an intermittent fasting plan and walking a good 6-8 miles daily. As I lost weight I bought a backpack and fill
It with kilo bags of sand. I’m 81 days I have lost just over 43lbs. Another 10 pounds and I will hit my target weight. Intermittent fasting is now a part of my daily life. Wish someone would have told me about it years ago. Plus I have estimated I have saved in excess of some £300 as no longer just jump in the car for local trips.
@@manofbeard You are so right, I wish I knew about intermittent fasting years ago. I have a question how many days a week do intermittent fasting and is it a 36 hour fast or a 16 hour fasting?
When putting your heart rate high (over 140BPM, constantly) you burn glucose. Not fat. And it eats your muscles, if in a deficit for glucose. If doing walking you burn fat as primary fuel (About 120 BPM). Aerobic.
Daily walks with a podcast is one of the best parts of my day
Awesome. Keep up the great work!
Me too. Walking an hour opens up an hour o personal relaxation and expanding your horizons with ebooks/podcasts.
can you suggest some podcasts?
Yep, podcasts, audiobooks, or a good album.
@@Muscleoverdose What ever you want. What are your interests?
Walking has been my cardio of choice for 25 years. 5-7 days a week. Never gets old and has never injured me.
Great work!
wow. that's a long time!
Wow 😀
How much do you walk per day and at what pace? Did it become slower over the years?
Johnathan Livingston: That's why the Brits call a daily walk their "constitutional."
Because walking doesn't turning your body into a pogo-stick like running.
If you sleep walk, you hit 2 birds with 1 stone.
😂😂😂😂😂😂😂😂
huge drawback is
sight -100
😂😂😂😂😂
@@murk.mp4760 sleep with one eye open....sight only -50🤣
LOL!
walking a hour a day I lost 70lbs in 4 months I was 320 now 250. I’m still going my goal is 185-200.
did u also maintain a healthier diet?
Woah! That's awesome
how's it going brother!?
just here to say keep it up dude you've gone a HUGE way.
@@Kuralai95 Yes, you have to. You basically have to substitute all of the shitty foods you eat with healthy ones. And you also have to be active. Walking about 5 miles a day will help you shred weight off, but you MUST replace the shitty foods with a lot of veggies, some fruits, and lean meats/proteins. Do this and you will shred weight off. It's hard but if you're looking to make a huge change you have to start with your diet. You don't have to do a calorie deficit, just use up what you eat. If you spend the day eating veggies and lean meats like chicken and fish, you will be more than okay eating three balanced meals, you don't really have to "count calories". Just be active A LOT and eat well.
I enjoy walking more than running, but felt guilty that I wasn't active enough if I wasn't running. Finally someone validated walking. Thank you Mario.
Walking is sooo underrated. Many people miss out on the numerous benefits it offers, especially when it comes to dealing with anxiety, stress and tiredness. Personally, I just love taking a stroll during and after a hectic day: it greatly improves my mood (and health). Thank you for the video!
I also love walking but I love running too. I don't have any walking goals but I do have for running and because of that, running ends up being more satisfying. But I completely agree with you that walking is very underrated because it's a good way to recover from any lower body activity and it is easy to do.
Walking can do a lot! Once I lost 5kg in 5days on a tour ! I walked whole day on that tour and I was surprised that I lost 5kg!
Imo it‘s overrated at this point. All this videos make it seem, that walking is far superior to running when it comes to exercises. Which just isn‘t true, or only true in very specific circumstances ( going 3-5 times a week in the gym ). Don‘t get me wrong, walking is very healthy for you and it‘s way better than doing no exercise, but when it comes to losing fat,getting better cardio or getting more fit in general, running is definetly more effective.
@@lh7737 True. But swimming is even better. Exercises more of your body and better on your joints. Especially if someone is out of shape, running is actually really bad for you.
@@SomeGuy-qh6rw man I love swimming so much but doing FBW split 3x a week combined with swimming cardio is too much. I just realized that swimming it self is basically a high reps low resistance back and leg work, doing those affect my recovery on those muscles I always felt soreness afterwards. I find that walking or running is better for cardio (only legs used for the main movement)
I moved outside the United States and did not buy a car. I don't know how many pounds I lost, but I am down 3 pant sizes and down a shirt size. Walking has changed my mood, my lifestyle, and made me a healthier person. Now, I am doing cycling as a hobby. The muscle growth on my legs are unreal.
Very good!
Where are you?
I lift 3 days a week and walk a minimum of 45 minutes a day with my dogs. I do love to run but always have some injuries from pushing to hard. I'm 80 years old and don't have a weight problem. This is the best thought out video I have seen on the subject. Subscribed and liked. Thank you sir.
At least once a week, push it near the limits of your body (for a very brief time). It is utmost importance for your cardiovascular system. Literally keeps your heart, lungs, blood vessels young and healthy.
You don’t have to do much. Just incorporate few 200m uphill sprints into your daily walks or jogs (1-2 times a week). Uphill running stresses your joints a lot less, as there is up to 90% less pounding, compared to running on flat surfaces. Your foot simply meets the ground faster.
Keep on walking! :)
He's 80..I think he's doing just fine.. keep going Patrick
Jesus!...you're 80 and still doing this much...meanwhile I'm sitting here on my lazy ass!
Inspired man😎😎
wow 80 and you are bleesed to still be active.
Ashish Sunny lol, me too.
Great video Mario. This is the type of info people truly need to hear to make significant body composition changes that they can sustain over the long term.
It's these people who keep the RUclips fitness community hopefully positive
Thanks Sean!
Good to see all the intelligent fitness youtubers in one community :)
V Shred has left the chat.
@@BruceLeroyUK
Stop making fun of Vshred. I bought his Test Booster and Instant Shred Muscle Gainer and I took only 2 scoops, and instantly, veins started popping out of my forehead and neck, my shoulders enlarged by four times the size, and my bodyfat instantly went to a shredded 25%-3%. I’m attending bodybuilding competition this Friday too.
I like to run but my knees and hips do not. Knowing that walking can be just as effective is what people need to hear
Walking enables me to commune with nature, to smile or wave at my neighbors, to bask in the beauty around me, etc. I love it!
I've been walking 5 miles a day at a fast pace on the beach on the soft sand . Sounds easy but it's tough as hell !! I'm 54 & people "freak out" when they ask my age, Nuff said !!!
Nice, keep it up
Helps that you've got a beach bluto.
Started running when I was 18, now I'm 49. I'm done with running. My feet just hurt too much. Once an overweight friend of mine decided to do a 5k with me. It was her first 5k and afterwards she found out she fractured her foot. When you run at the park you just miss everything around you. Walking you notice the trees, birds and it just feels nice.
Well yes you probably shouldn’t seriously pursue distance running if you are severely overweight. That’s just common sense. Doesn’t really invalidate the sport.
I've walked everywhere all my life and I can walk for hours. Maybe that's why I've always been slim.
The problem with running for me is that it sent me maddeningly hungry, which would cause me to binge eat. Walking does not have that effect at all.
(Disclaimer: walking, calorie deficit, & resistance training)
1. Recovery capacity
2. Injuries
3. Hunger response to cardio
4. Psychology: Willpower
I totally agree!!!!👍
I've been brisk walking recently,
and I feel GREAT!
Great video! I love walking. In addition to the “effortless” energy expenditure I’ve found it to be extremely beneficial in my boxing career. After walking I feel mentally clearer and recovered. Even days when I have a tough or long run I love to finish the session with walking. I feel like I am able to recover 5x faster if I end the training session with a walk opposed to just ending the session immediately after I’m done with the hard run. WALKING IS THERAPEUTIC 🥊🧠
Thanks for the content Mario! So down to earth & realistic! Love that you make it understandable & help us feel like it's achievable but most importantly sustainable!
Cheers
I prefer walking over running cause I can more comfortably listen to an audio book. Even just walking on the beach and listening to the waves is very relaxing.
Nice one
Same
Finally I can watch a video where walking is taken as a real alternative to get lean. I'm a walking person, it's something I enjoy, more that running, but sometimes information is all about bring your body to a extreme cardio conditions. Thanks a lot for this!
Thank you! You've made several smart, sensible points. And as you stated, both recovery and hunger management are such key components that many fail to really understand or take into account.
Thank you!
I added walking to my routine now that I switched to work from home and it's been immensely beneficial. Great tips in this video.
Glad it was helpful!
This is the no BS content that everyone should see. Great work Mario !
I've got arthritis and Fibromyalgia, so walking is what I do.
A good brisk walk, once or twice a day, plus swimming once a week, sometimes twice if I'm up to it. 😀❤️
Same. I have FIbromyalgia, Arthritis and Elhers Danlos syndrome and spend the past couple years giving up and stuck in my funk due to the pain. I just started walking again and eating well. I've lost 4 kilo's in three weeks so far. Good luck!
The discipline to get up in the morning and go jogging is very important. Getting deliberately uncomfortable is a great tool in life
Bring uncomfortable is living life ... Very important to stop relax get comfortable and reflect back but then get up and keep going again
You can accomplish that through other means beyond jogging. Like cold showers in the morning and hypertrophy training with a lot of drop sets and painful time under tension.
I just walk my dogs about an hour a day. We're out there getting a deeper bond with nature. Been doing this 20 years. It makes it easier to do other exercise. I'm 68 and can do 3-4 senior exercise vid's in a row. Once u get in the habit of moving, it's fun.
This comment section is 100% on point.
Cortisol levels are high when you wake, making morning runs particularly dangerous for your heart.
Awesome information! I already knew all that but this video helped me remember it, and connect all the dots, thank you!!
I love you for this! I was starving when I was running and just assumed I was canceling each one out! But I was not! I felt like I was gaining weight. I would notice after all my vacations and walking around for a few days - not running at all. I’d come back home looking like a stick.
You got this!
Definitely agree on doing something that feels natural. I can walk for hours because I love walking! Great video.
I started walking to and from work everyday ( besides rainy days ) which is about 2 miles each way since June. I’ve lost 34 pounds just by doing this and eating low calorie foods. I also run 6 miles twice on the weekend but my main cardio is just walking to work.
Thanks for bringing this up! I actually enjoy running and it's not something that I dread at all, but in terms of consistency, I find that walking, being a natural part of our daily lives anyway, is something I'm better at sticking to :)
I love walking, I hate running and walking is a routine I can actually do consistently.
If u run with sport than it's fun, i can easely play 2 hours match in a soccer play.
but 30 min running annoying me
@@Moesie I can also play one or two soccer games with easy, Bootcamp for a hour also pretty doable... half hour running and im bored as hell.. plus its gets me injured al the time
@@marknakatomii2193 Eactly, Invite your friend(s) running together.
Or go for a swim, soccer cuz thats where you get motivated.
Back in the time people used to hunt, run , chase. I did chase run hunt after rabbits with my friend to catch them.
You see If u run after a soccer ball, or after a rabbit, your brain goes to hunt mode where there is so much power , blood, inside your braind body and lot of willpower.
You become a preditor a lion XD
I mean if u jog you basically run after the air when it gets boring....
Do you do leg stretch? leg training?, leg warming up? only weak leg people or who never runned before get injured fast.
use massage ur legs to heal it fast.
A tiger never complains about having leg pain after run, they have fun.
be a real animal like humans used to XD
Mutafa Rahmani sape here, can play tennis for hours and love running, but you won’t catch me running, without playing a sport.
@@nnenne1 Also I am planning to buy for 500$ a foldable treadmill that you can hide put under your bend after training.
I'll have it on rainy days cold days, I'll just walk for an hour and watch netflix on my laptop or tv while walking in bedroom.
besides no need to go to the gym, or park sinse it takes you lot of time, or in the even it goed dark outside.
it's those small treadmills you know? not those with the hand, without holding it.
One of the few videos I've seen that actually warns about the dangers of lower body injury when running while being overweight. Great information, safe training is always better in the long run!
Thanks!
I’ve started losing weight 4 times, at about 60 lbs over weight. I ran every time. I’d get better, but a month or two in, I’d get injured just enough to have to stop. I’m now walking until I get to a safe weight.
keep it up. Started walking at 300 pounds cuz it was the only thing i could do. now im 220 and walk just because i like it. U might wanna keep walking even when at ur safe weight
just discovered this channel.
Instant sub 1:40 minutes into the video.
Gotta look forward to this delicious content.
Very precise infos you give and thats what i want
Good one bro. It amazes me how you bring out the positive points in such a simple thing like walking and all of them make sense!
I appreciate that!
Thank you Mario for another great video! I’ve lost 35 pounds during the pandemic, largely due to your tips. Thanks again for sharing your knowledge & experience!
Great work!
When I walk I can actually focus on the book or podcast I’m listening to.
It’s such a great thing to do!
I just started istening to audiobooks while walking. The other day i even had to walk longer because i wanted to finish the chapter haha. Makes walking so much better
i'm the opposite. my mind wanders. or i just notice things around me. that's why i can't do an audiobook. it just has to be music or something that i can drift in and out of.
Well done Mario!.
Walking is such an underrated activity. I always schedule walking sessions throughout the week and i find it more enjoyable and less taxing on my body.
Keep up the amazing work!
👍🏻
i love walking and listening music & podcasts. just listening to you now 😊
Awesome!
@@MarioTomicOfficial we love you!
I train 3 x a week on full body. I walk every morning for an hour (hours before my workout.) I utilize different hills near me. Its incredible. Never interferes with recovery and i love getting some air and listening to high quality content such as this.
Tip: Pair walking with audio books, it is VERY enjoyable!
Hits a couple of great points!
Great information! You don't have to be overweight to get injured running. I turned to walking because of the number of times I had to stop running because of leg and back injuries. I was at my ideal weight yet found running just beat me up. Since walking exclusively I'm not been injured. I love your segment on psychology 5:57. I agree that getting out to door to run was a chore and I would be in the middle of a run and question why I was doing it. Since I began full time walking as my choice of fitness activity, I've gotten out more often, been able to listen to audiobooks on personal development and marketing, and most of my best ideas are formed while walking. So, for those of you exploring the idea of walking for health and fitness, take that first step out the door and walk more. You'll thank us.
Great criteria dude! Personally, I enjoy walking and cycling much more. My actual deal is to face other exercises such as push-ups be for resistance, or whatever.
I do both. I use an interval timer and set it for 1 minute walk, 20 seconds run and 10 seconds sprint and repeat for 30-45 minutes . It works wonders!!! I get the best of all worlds . Its much easier on the body and more enjoyable!
how do you put that into a treadmill?
I like doing walk sprint too!
just found your channel. i liked the philosophy of this video so much, I subscribed.
The enjoyment of walking is king
Somedays I can walk for 3 hours though out the day. I either listen to music, podcasts, prayer or listen to the audio bible. It's fantastic because I combine therapy, relaxation, keep my body busy, exercise and build up my spiritual life with God. It has win written all over it.
I walked...to the bathroom and lost 3 Lbs. Thank you Taco Bell.
HAHA
The Taco Bell OMAD Diet. Respect.
@@VenturiLife your scale will love it, your ass will hate it. Lol
One time I didn’t know whether to sit or hug the toilet .
Lol
Actually learned this on my own with experience.
Great video and I’m at that stage in life where walking is looking really appealing to get down to being really fit rather than just pretty fit.
Always amazing advice as usual Mario, thank you man, I choose bicycle riding at low to moderate intensity just because long distance walks were hurting my knees but walking is great
Cheers!
That fourth one is the most important imo. I had always struggled with exercising because I was either too unfocused or just did routines that I had to push myself to even start, so I'd drop them after a couple of sessions.
The best exercise you can do is always the exercise you want to do and are capable of doing.
Cheers!
Great video, Mario! I've lost 30lb since September through resistance training, a calorie deficit and walking as my only cardio.
Nice work!
I need to do the same. I do bodyweight training, my body is already built, just need to do high reps on my workouts and walking. I usually use stationary bike to keep the heart pumping, my main problem is dedication and time efficiency.
Came across your video by chance (?). ...So happy that I did. Want to get my body fat % down ...so I will start my walking routine first thing in the morning. Thank you for your information and inspiration!!!!
Great info here! Thanks!
Makes sense. I may incorporate more walking into my regiment
Awesome!
This is super informative thanks for sharing!
This video made SOOO much sense to my own deliberation between choosing walking over running 🏃 👍 thanks
Glad it was helpful!
I love sprint running but I feel pretty nauseous after a run, especially in winter, and I won't feel like eating properly after this type of training. As a slightly underweight person, with low body fat, I solved the issue by going for walks almost every day combined with mild exercises for the upper part of the body a few times a week. Without them I would not be able to work, they spike my mood and energy up:)
Sooo true! When I would speed walk. I got no issues. Now I’m running and my ankles are killing me. I’m going back to speed walking. Also I have noticed the Hunger levels like you say.
you have to build up your tolerance for running. Of course you ankles will suffer if you're not used to it and your leg muscles just can't sustain your body weight if you are heavier
better shoes, did it for me. Also running style has a lot to do with ankle pain.
After 4 weeks I have noticed what works best for me is 40mins to 50mins of jogging. And having a 30min walk afterwards. My hungry levels have not gotten worse. Yes it’s True it takes time to get used to it. It just took me a little bit longer because of my asthma but I didn’t let that bitch stop me. And also yes better shoes do help.
great video. recently retired from running because i cant go to the gym so I've been taking long walks and while it does take longer i still feel good
Another fantastic and informative video.
Thank you.
Cheers
Great breakdown. Definitely psychology for me. I’m not a huge fan of running but I do 15min incline walk in the treadmill to warmup before a workout and another 15min after a workout to cool down a bit. This allows me to burn some additional calories while also adding some benefits to my overall workout 💪
Cheers
Walking also helps depression and might prevent Alzheimer’s or other mental decline. It supposedly balances the right and left sides of the brain. I find it really helps me. Either I am quiet and start to feel grounded or I am thinking and making plans. Either way it feels really good
It makes sense. Thank you very much for the video. I subscribed to your channel
Cheers!
Very insightful! People should watch this
Thanks for sharing!Walking is underrated and people use the car even for 5 minute walking distance.
Just wanted to say thank you for all your videos. They help a lot!
Glad to hear
Some good advice.Thanks
Glad it was helpful!
I like the Tomic man!
#3 was an eye opener, thanks for the great quality videos as always!
Cheers!
Thanks Mario, great video. I injured my knee in 2016 and couldn't run anymore. On top of lifting 5 days a week at the gym, I started walking. I now walk 5-7 miles a day and at 70 years old I can still maintain a 13-14 % body fat with no problem. It really is a great alternative.
Great job!
Great video bro! Some great tips
Cheers!
Brilliant video.
I was about 200lbs and skinny fat less than a year ago. I tried jump roping, running, and HIT with no progress at all after weeks. Then I decided not to snack and walk every day. I lost 25lbs in a matter of months and had to get new pants. Nothing more peaceful to me than walking, whether that's before sunrise, mid day, in a forest, town, winter or summer. It's also the best time to get your podcasts in!
I walk about two hours a day. A good tip is to have a subscription for an audiobook app, really makes the time go fast.
Thank you for this video
Out of the 100,000 videos i watched over 5 years on nutrition and workout i think this one is REALLY gonna change my game!
Cheers!
Smashing that like button got my trackpad ripped!
Lol
How many miles do you walk a day? I started back up yesterday with 5 miles and I felt great! Love your videos man!
Your second urge to hit the like button around 4:08 actually worked on me. I just thought I'd let you know. And I did in fact like the video, thanks!
Just came across your videos, and you have a really great delivery style with your education! :)
Glad you like them!
Its like mario is literally reading my mind and sees all the mistakes I have made ! Hunger response to cardio BAM! Mario has a crystal ball man !
cheers!
I think walking is way better, I lost 20lbs in 2 months just walking an hour and a half every day
Great job!
What are you eating
@@ICcccreg it’s not really what I’m eating it has to do with a calorie deficit only, I’m not the healthiest guy when it comes to eating.
how many miles is that and how many steps
@@imenedaoud6243 usually that’s 10k steps but I don’t really trust my iPhone to count them just do an hour and half and calorie deficit
Good shout for sure so much better than running for so many reasons!
Really useful info, thanks! Interestingly, for me, running makes me want to eat a big meal right after, but HIIT has the opposite effect of taking away my hunger. That's why I never had any success with running and weight loss, but HIIT has actually helped me manage my eating and hunger cravings. I guess running just felt like me depleting my energy stores, but HIIT always feels like me getting stronger because it burnsss :)
Forced to walk a lot when young but honestly it's stood me good till this day.
Bring the dog out twice a day to the park, around and back (6km) each time. Work in manual labor, a lot of two and fro (8km) plus heavy lifting. Then the usual daily stuff. (2km)
I can literally just walk and not stop. Did a walk for suicide charity (Darkness into Light) in 2016 and walked for 16 hrs without breaking.
I never had car, only bicycles and walking, that has kept my legs in great shape ;-)
although I'm a runner, you convinced me to prefer walking... well said!!
Spot on
Listened while walking as I could upgrade my knowledge on a wall much better than run. Running criteria in regards to hunger and recovery capacity our my favorites that can be over looked. Sending this too my dad.
Cheers Luis!
I love both, equally. But I don't have a car so I naturally walk everywhere so when it comes to exercise I will always choose running as a way to switch things up. Plus running just makes me feel like superwoman, the way I just flow with the wind. There's no better feeling lol
Their you go! Whatever floats your boat. That runners high or splendid sensation is so lovely.
That's great. I wish I could run. But as a weight lifter, walking suits me better and preserves muscle mass. I loved running when I was very young, but hated how skinny it made me.
@@renelvital It's seriously the best!!
@@bridawg24 I totally get it! I'm a little nervous about how skinny I will get with running. Hoping it isn't too extreme lol
Completely agree...I miss running, recovering from a heel spur 😓.
The biggest struggle with walking is how time consuming it is. The trick is to find something productive to do. I guess it’s a good time for a podcast.
Air bike is insanely effective and productive in terms of calories burning. It's also pretty "easy" on the body compared to running and never leads to injuries.
After walking you don't need to shower, no clothes change and no extra commuting needed. Means 45' walk = 30' running + preparation/shower etc. Distance then will almost the same. Got it?
@@gainde1137 45 minute walk is not nearly enough. That’s like 3-4 kilometers. I think one needs at least 10 km to graduate to a man.
@@idealsAREisomorphic the 45' were just an example. Actually I'm doing 2 times 40' a day and reach always at least 10k steps.
@@gainde1137 your point however relied on the fact that the difference between a walking session and a running session was insignificant. But sure, where there is a will there is a way. I try to walk as much as I can during my daily work-home commutes. It also doubles as an opportunity for me to clear my head and cool off. So I support dividing the volume up during the day.
Great video. Happy to subscribe!
🙏
I ran for 45 years straight. After a back injury I started walking it's much easier on the joints. Great work..
16/8 intermittent fasting with 4 to 5 mile daily walks. And low carb eating too.
If you walk a few miles a day in a couple of months you'll notice your stomach will get tighter and more toned. Happens very subtly .
Thank you so much for that. You helped me set a new goal. All my life I have always enjoyed walking, but have been slacking during thos pandemic. I need to start walking again.
Excellent video. It is difficult to switch from running to walking due to the lack of "runner's high", however, they payoff I have noticed is less joint pain and less carb craving.
Oh and I discovered audiobooks while walking earns me an extra book a month!
Spot on, I stopped running four months ago. I am down to 10-12% BF range after 6 months of discipline and a better nutrition. My take on walking vs Running is also associated with the psychological effect: I found myself stressing when I was not able to go for a run as it was much harder to incorporate in the routine than a walk. It was creating a vicious circle which probably had some negative impacts on my mindset and my overall progress.
You mentioned the hunger and impact on your gains, the diminishing returns from a calories expenditure perspective is also a key here if you don't enjoy running that much. Your body will adapt and try to save energy, impacting your NEAT and making the few hundreds extra calories irrelevant as the body may save these outside of the exercise window to help with energy savings (especially for people pushing calories expenditure a lot). The body will always adapt more when doing intense activities.
Once again, excellent video :)