5 Walking Tricks That Burn Fat and Build Muscle, Trainer Says

Many people rely on walk As their go-to source of movement and for good reason. Easy to access, affordable and no equipment required. Furthermore, this Low impact training It can be a joint-friendly and effective calorie burner. But perhaps more than anything, walking allows you to go outside and explore nature. That’s the possibility of a trail infinite. But if walking is your main form of movement, here’s how to count every step.

What to focus on

We consulted to gain health by walking alone Luke Joneswith a certified personal trainer Hero movementsomeone who breaks down what to focus on.

Please be consistent

“It’s almost and often a way to create sustainable habits,” says Luke. “Normal short daily walks (15-60 minutes depending on baseline) are my preference and sometimes long.”

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I’ll adjust it

Clamping your sneaks and heading out for an active walk is a great opportunity to separate yourself from the madness of the day and reconnect with your body.

“Music, podcasts, audiobooks, and your loved ones can all be great companies, but it’s also worth it to go solo without any distractions,” says Luke.

progress

Over time, you can add distance to your walk, increase speed, and increase terrain variations.

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How to burn more fat and build muscle during your daily walk

Luke suggests several ways to add to his daily walks to build muscle and burn more fat.

Add weights

Wearing a backpack with a weight plate or weighted vest is a great way to turn your regular walk into a strength training session.

“This increases the demand for metabolism and helps build strength through the lower body and core without moving faster,” explains Luke.

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Use a hiking stick

Hiking poles or sticks actually help to get more muscle groups involved during a walk, such as the arms, back, and shoulders.

“This increases calorie demand and reduces perceived efforts at the same time,” says Luke. “The bottom line is that you can burn more calories, but at the same time it makes walking easier.”

Includes the interval

If you really want to change your walk into a fat burning session, consider the interval. Walk between a fast pace and a slow recovery period.

Luke said, “A two-minute active, a minute of stable. This adds a slightly different cardiovascular challenge and makes things interesting.”

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Add mini strength or mobility set

Stop every 5-10 minutes and perform a set of several mobility drills and weight exercises such as push-ups on the bench, lunges, squats and stretches.

“Now you’ve got a hybrid session where you’re going to do strength, mobility and cardio on yourself,” Luke points out.

Add a variable to the root

Small tweaks during a walk can make a big difference.6254A4D1642C605C54BF1CAB17D50F1E

“Active walking (You can speak, but you can’t sing) Push your heart rate into the moderate intensity zone. It’s perfect for building an aerobic base without putting a major recovery demand on the nervous system,” explains Luke.

Incorporating hills and tilts instantly will make your walking workout more intense, with hamstrings, gluts and calves working harder.

Additionally, maintaining a tall posture, activating the core and shaking your arms naturally helps to activate and increase muscle activation.

Alexa Merald