Fat Metabolism Basics
Walking can be an effective way to lose unwanted fat. According to the Sports Fitness Advisor, fat molecules require ample amounts of oxygen to be utilized for fuel, so moderate intensity activities like brisk walking that allows you to supply a steady flow of oxygen to the muscles are ideally suited to fat metabolism. But there is more to the fat burning equation than doing a lot of cardio. You must also create a caloric deficit by eating fewer calories than you expend. Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D. explains that when you burn more calories than you take in, you draw on triglycerides stored in your fat cells for energy, causing them to shrink.
Steady-State Duration Plan
Just plain walking will burn fat, but you won't significantly tap into your fat stores until available fuel stores of glucose in your muscles and liver have been depleted, which may be 20 minutes or more into your walking session. Long-duration sessions that exceed 30 minutes will begin to use mostly fat for fuel. Walk at a speed that you perceive as moderately challenging, breathing rhythmically. The American College of Sports Medicine notes that you may need to do up to 60 to 90 minutes of moderate-intensity cardio daily to lose weight.
Walking Interval Plan
Adding some high-intensity intervals to your walking session will boost the total number of calories you burn, contributing to your total daily caloric deficit. Try a 3:1 ratio of brisk walking for three minutes, then speeding up your treadmill and jogging for one minute. Another interval approach is to walk for five minutes, then step off your treadmill and perform a resistance exercise like pushups or squats for one to two minutes. If you choose this approach, try to keep moving, not allowing your body to rest between intervals. Perform six to 10 interval cycles per session, doing a different resistance exercise each time.
Incline Options
Use your treadmill's incline feature to boost total caloric burn, either by doing your entire workout on an incline or by doing incline intervals at a ratio of 3:1. Begin with a 2.0 to 3.0 degree incline while maintaining your speed. As an alternative, do mountain climber intervals at a ratio of 5:2 by slowing your treadmill down and dramatically increasing the incline to 10 to 15 degrees, taking giant steps as you "climb the mountain" for two minutes. The important thing to remember when using the incline feature is to allow your legs to do the work. If you offset the incline by supporting your weight with your arms, you will negate the incline's effectiveness.
