In general, 45 minutes a day tends to be a recommended average. Still, the key to eliminate fat is not so much in the time but in the intensity of the walk.
So when you leave the house, imagine that you have to get somewhere with urgency. This way, you will be predisposed to walk with greater speed.
Ideally you will fluctuate between 3 and 4 mph. Luckily, these days it is easier to control this.
Thanks to devices developed to record these measurements, you can download apps on your phone that function with great precision.
With this, you will reach the recommended 10,000 steps.
If you follow this advice, you will burn between 74 and 88 calories if you’re a woman, or 88 to 124 calories if you’re a man.
Said figures should result in the breakdown of fat and not muscular mass.
Keep in mind that being skinny does not equate to being healthy, so your actions should follow in the proper direction.
For this, the key is to supplement this speed walk (also known as power walking) with controlled strength exercises at least twice a week.
With this strategy and a balanced diet, you will have the certainty that you will reach your goals.
You might observe a certain plateau when your body gets used to walking for weight loss. To avoid this, introduce some variations in the routine.
Intersperse bursts of high intensity with other more relaxed periods.
The transition from a state of rest to an elevated cardiac frequency boosts our circulation.
As a result, the body consumes more fat quantity during stretches of high intensity than when we just maintain a constant rhythm.
When we do the latter, our heart becomes accustomed to the work. For that reason, the effectiveness of walking for weight loss loses its potency.