Jesse Cannone With obesity and disease increasing dramatically, many fitness experts are recommending walking for weight loss and fitness. many are even going so farther as saying that walking is the best way to burn fat and lose weight. I strongly disagree with this and am going to show you why walking is NOT hard-hitting at burning off body fat. Yes, you read that correctly... Walking is NOT effective at burning body fat and if your goal is fat loss you might be wasting your time. I am not saying that walking is not beneficial, I am saying that if fat loss is the capital goal, there are far finer choices that will deliver farther better results. The primary benefits of walking are increased blood flow and circulation, improved recovery, and a strengthened immune system. There are several reasons why walking in not the unsurpassed choice when it comes to fat loss. Here are antimonopoly a few:

1. Walking does NOT burn a lot of calories The lower the intensity of the activity or exercise the smaller the number of calories burned per unit of time. For example, you can burn more calories in 15 minutes of bicycling at a high intensity level than you can in 45 minutes of easy walking.
2. Walking does NOT result in a large increase in metabolism Another downside to walking is that because it’s generally low intensity it results in only a small increase in metabolism that will single last approximately 1-2 hours aft the walk. On the else hand, metabolism increases are big and last longer (4-24 hrs or more) when you perform high intensity cardio workouts.
3. Walking does NOT deplete muscle glycogen Low intensity exercise like close does not deplete muscle glycogen levels and therefore, later that day if you have unnecessary calories they will likely be stored as body fat whereas if you deplete the glycogen the excess calories will primarily be stored in the muscles.

So why then do so many fitness and health experts recommend walking for weight loss? One reason is that people don’t want to hear that they have to work hard so they figure many activity is better than none. Another reason is that the body burns more fat for fuel when exercising at an easy pace, however, the whole amount of energy used is so small that you end up burning off little body fat. That’s also why when you choose the “fat burning” program on your treadmill or bike it has you exercise at any easy level. Yes, you’re burning fat, but so little that you’d have to exercise at that easy pace for hours and hours all day. High intensity cardiovascular/aerobic exercise is much more effective in burning off the excess body fat. In fact, several studies have been done to prove this. In one study they compared one group who did moderate level aerobics for 45 minutes with another group who performed high intensity workouts for 15 minutes. They did before and after fitness testing including body fat analysis and saved that the group who performed the high intensity aerobics wasted nine times as much body fat! Want more proof? Compare the bodies of a walker, marathon runner, and sprinter. If you are not familiar with what a sprinters body looks like, it is very athletic and has little body blubbery while on the other hand the body of a walker will likely have the opposite, little muscle and more fat. The sprinter does little or no low intensity exercise and does primarily short hard bursts of work while the marathoner overtrains so much they burn off both the body blubbery and the muscle and that’s why they tend to look almost sickly thin. So what should you do then if your main objective is to shed those excess pounds of body fat? Two things:

1. Perform some form of superior intensity cardio 2-4 times per week
2. Stabilize blood sugar to minimize the storage of radical fat

I know many of you by now are saying “I can’t do superior intensity exercise, I have a bad knee” and don’t worry, I have a solution for you. The good news is that high intensity is complete relative to you and your current fitness level. For example, fast walking up and behind hills may be high intensity for you... it all depends. So don’t think that you have to start running or something like that. Just slowly start to increase the intensity of your cardio workouts while also maybe decreasing the time because you can either work hard or you can work long. Also, you can make almost any activity or exercise high intensity.... here are a few examples:

• increase your speed
• use an incline or hills
• increase resistance
• perform intervals ( the most effective method)

Obviously, some exercises/activities or better suited than others but the point is if you want to burn more blubbery and make your workouts as productive as possible you need to increase the intensity. To learn more about high intensity cardiovascular exercise please check dead the following articles:

• Forget the Fat Burn Zone - http://www.achieve-fitness.com/forget.htm
• In Search of the perfect Aerobics Routine - http://www.achieve-fitness.com/ideal.htm
• Heart Rate Guidelines - http://www.achieve-fitness.com/cardio.htm

Be predictable to also check out my Burn Fat FAST! ebook and audio program here: http://www.burn-fat-fast.com - it covers everything from cardiovascular training to strength training to nutrition and more. As with any changes to your fitness program be careful and don’t over do it. Just because high intensity workouts burn more fat, don’t think that you’ll get flat better results by doing it everyday - that will quickly lead to over-training and a loss of muscle which will only make it even harder to burn off the fat. So if your primary goal is fat loss, don’t inhospitable your time walking and instead focus on progressive, high intensity cardio to maximize the effectiveness of your workouts. About The Author Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be predictable to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want. http://www.guaranteed-weightloss.com info@guaranteed-weightloss.com