Walking For Weight Loss, The Right Way To Acieve It

Walking for weight loss, how do you burn the calories?

Basically, 2 things influence the amount of calories you burn, namely:


Your weight X distance.

This equals to energy (calories) used up in walking.

Notice that time doesn't matter as much as distance.

This would be good for a beginner walker since your first priority is to get this right - increasing the distance before increasing the speed.

Speed (and time) can come later.

Build up your distance so you've the sustained stamina to walk more miles. The calories you burn with the extra few minutes of walking would make a difference to your weight loss goal.

Hence, the best way for you to burn more calories is to walk longer distance. Try to walk 20 miles per week.

How Fast To Walk To burn fat?

You've built up distance (20 miles per week); now is how fast to walk to achieve fat-burning.

Try race walking, i.e.you walk as if you're in a race.

If you walk racewalk style at a rate of 1 mile in 13 minutes or less, you'll burn more calories per mile.

For more results, I recommend you work on both speed and duration.

Basically, you start to walk with an easy warm-up pace for 5-10 minutes.

Then, begin your walking "workout" by walking at fast speed, at a pace where you would be breathing harder but still could carry on a conversation. This would also get your heart rate up to 60-70% of your maximum heart rate.

Walk at this speed which is the fat-burning pace for 30 minutes at a time once you've built up to that duration.

How To Walk Faster?

You know how to walk at a fat-burning speed to burn calories.

Do you want to walk even faster?

Just kick up your speed further in your race walk style at a speed of walking 1 mile in 13 minutes or less. You would be burning even more calories per mile this way as you would be increasing the intensity of your walking.

When you walk fast, you burn about 5 calories per minute or about 150 calories in a 30-minute session.

Walk How Often ? For How Long?

For weight loss, walk most days of the week i.e. 5-6 times per week, for 30 - 60 minutes per session.

Average time spent walking per week should be 5-10 hours.

On your non-walking days, strength train to increase musclemass, to spike up higher your metabolism, to burn off calories.

Exactly How Many Calories You Burn Walking For 30 Minutes?

Here's the stats for you:

a. If you walk slowly on a flat surface, you'll burn about 90 calories

b. If you walk at a slow to moderate pace on a flat surface, you'll burn about 105 calories

c. If you walk at a brisk to very brisk pace on a flat surface, you'll burn about 120 calories

d. If you walk racewalk style on a flat surface, you'll burn about 135 calories

e. If you walk uphill at a brisk pace, you'll burn about 180 calories

Note: Stats above are based on a 135-lb person

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