The older I get, the more I appreciate walking.

 

NOT because I'm getting older and need easy exercise...

 

Walking is killer as one ages because it is a way to make up for not having youthful hormones.

 

I call it "bridging the hormonal gap".

 

 

I realize a lot of fitness coaches talk about optimizing hormone levels.

 

The reality is that there is an inevitable decline.

 

The way to age without becoming completely flabby (like most older people) is to lifts weights, eat properly... and move more (walk).

 

Over 40 and want to eliminate flab?

 

Walking is absolutely a must.

 

 

It is interesting looking around my gym.

 

• Those in their 20's are lean by only lifting weights.
• There are a mix of lean and flabby people in their 30's.
• Most in their 40's are flabby with muscle or flabby with little muscle.
• Almost everyone 50+ has the hormonal fat loss deposits of aging.

 

There are maybe only 1-2 lean 50 year olds in my gym.

 

They are both runners, and in my opinion, would look better with more muscle mass.

 

As far as aesthetics go, they would look better with less long distance marathon style lifting and more walking.

 

Here's something I noticed when I trained in the gym.

 

 

There were a decent amount of LEAN people in the gym in their 40's and beyond.

 

And..

 

Walking was the go-to method for getting lean.

 

 

I prefer a combo of HIIT and walking at least some of the time.

 

But...

 

If you are worn out simply walking for time works well.

 

Let's get to the subject of the email.

 

When are the best to times to walk for fat loss?

 

1. In the morning before your first meal.
2. After lifting weights -or- weights and HIIT.

 

Your body is ready to tap directly into your stored body fat in a fasted state in the morning or after a vigorous workout.

 

Take advantage of this fat burning opportunity.

 

Walking works extremely well for younger people too... 

 

If time wasn't an issue 5-6 hours of walking per week would make a dramatic difference over a 2-3 month period.

 

Assuming you are lifting weights and your diet is dialed in.

 

What walking speed?

 

I'd say a fit person should be able to walk around 4.0 mph on a treadmill for 60 minutes. A beginner might be closer to 3.0 mph.

 

Experiment with different levels of incline.

 

For instance:

 

I like to start at around 4.0 mph for 10 minutes at an incline of 5.

 

Then I may increase incline to 15 and reduce walking speed to 3.0 mph, etc.

 

And...

 

Mix in the elliptical for variety.

 

Hope this helps!  

 

P.S.

 

I spoke about marathon cardio above.

 

It does have its place.

 

I actually discuss how to use marathon cardio as a way to lose muscle mass on purpose in my book "12 weeks Physical Transformation Journey".