How to make the most out of walking for weight loss

Walking is one of the best, most accessible forms of steady state cardio you can do. As a result, it's also a fantastic way to make room in your diet for a caloric deficit, thus leading to weight loss.

There are a few things you can do to maximise your weight loss efficiency through walking.

1. Increasing time

The more time you spend walking- or, realistically, the further you walk- the more calories you will burn. As it takes a daily deficit of roughly 500 calories to lose 1lb/0.5kg per week, this is a welcome addition.

2. Increase intensity

Intensity is another variable often manipulated to make a workout harder. If you want to expend more energy you will want to make your exercise harder. Try picking a harder route with more hills and/or rough terrain or try wearing ankle and wrist weights or a weighted backpack.

3. Increase frequency

The final variable for manipulation with walking, increasing frequency will obviously increase the distance you walk in any given week. Instead of going for a walk three times per week, try to do so every day, leading to greater overall energy expenditure.


How to form good fitness habits #13- go heavy more often

None of us should be scared of lifting heavy. Of course, it can be intimidating, especially at first. Also, there are many people who don't want the large, blocky look that strength training can bring.

However, lifting heavy weights, with good form, in a shorter amount of time can bring greater results, including improved muscle mass (and decreased age-related atrophy), stronger bones, and greater overall coordination.

You do need to make use of good form, however. Start off light if you need to, just as you learn to lift properly. Practice the big 3 powerlifting moves- bench press, deadlift and squat- with ever increasing amounts of weight. You should be able to get 3-6 reps out of each set, with 4-5 sets per movement.

In addition, try going for one all-out set, either in addition to, or instead of, your other sets. Go to failure and teach your body how to manage load.