How to Lose Weight Walking
Doctors and health specialists agree that brisk walking is an excellent method to lose weight, as it allows muscles to burn calories by drawing on fat reserves.
To start losing weight, you need to reach the so-called “endurance zone”, which is between 60 and 70% of the Maximum Heart Rate. This is the phase where most of the calories burned come from fats and are used to feed the muscles that need energy.
To reach this zone and burn calories, you need to walk at an average pace of between 5 and 8 km/p.h.
How long should you walk to lose weight?
To burn calories from fat, you need to keep this rate for at least 30 to 50 minutes after a 10-minute warm-up with a walk at natural speed.
In general, a person weighing about 70 kg will burn an average of 300 calories after 1 hour of sport walking at a speed of 6 km/h. At this point, the muscles will develop, especially on the thighs and butt, thus consuming more calories, even at rest.
To lose weight, you must lose fat, not muscle!
The most important condition to be able to lose weight by walking is to train regularly, without losing muscle mass; as, instead, would happen in a weight loss diet. Muscles burn calories naturally: the more they develop thanks to endurance, the more future consumption will be. It is the virtuous circle of brisk walking, provided that you stay motivated!