Steeve Reeves is the king of power walking. He’s the one who convinced me to add it to my workout programs.
In this day and age, power walking is unheard of for young, healthy individuals. When was the last time you heard anyone talk about power walking to burn fat?
My guess is never.
Cardio and HIIT is the rage these days. You see Orange Theories and other cycle classes popping up all over the place.
One of these “HIIT gyms” just opened up across the street from me. The fitness market is blowing up right now and it will be interesting to see how long it lasts.
I’m actually not a fan of these HIIT gyms. However, I completely understand why they are popular: you burn a lot of calories fast. You are in and out within 30-45 minutes. The instructor tells you exactly what to do.
They are convenient. And, convenience wins in life for the common man and woman.
Do you want to be a successful, rich business owner? Create something that makes life more convenient for people and you will never have to worry about money ever again.
The Lean Warrior philosophy is about convenience as well. I keep the workouts simple, I keep the nutritional advice simple.
Stick to what I teach and you will get results, even if it seems too simple.
And that’s another good point with the HIIT gyms: they aren’t too simple. They are painful. They are expensive. You have to reserve a bike. You have to be there on time.
When something seems too simple, we tend to ignore it. Humans want convenience, but we’ve also been taught that anything worth having requires a lot of work.
That’s true to an extent. I write articles every single day. But, what I teach is simple. It just requires long-term commitment which is not simple, lol.
Power walking is pretty simple, right? You’re not running, you’re not climbing stairs, you’re not powering through on a bike, etc.
You’re simply walking at a brisk pace for a period of time. How could burning fat be so simple? Let’s find out.
Power Walking Consistently Is The Key
I used to enjoy running, biking and stair climbing. However, power walking is still a very effective fat burner if performed correctly.
For some people, running might be hard on the knees. Jump roping can be painful as well. Stair climbing is safe and a great alternative.
If you’ve had injuries to your lower body over the years, give power walking a try with the way I recommend it. The fat will come off sooner than you expect.
High intensity interval training is always an option that people enjoy. That’s why all these spin cycle gyms are popping up. But, if you have pain in your body, you need another option.
Or, if you don’t feel like shelling out 150-200 bucks per month, you can lose weight with power walking. The choice is up to you.
The key is that you need to be power walking consistently. At least three times per week for 10-15 minutes is a great place to start. You can do this on the treadmill before your workout routine.
I would suggest that you power walk before every single workout if you’ve got a lot of fat to lose. Also, add a cardio day into yuor weekly routine to accelerate the fat burning process.
For those of you who are around 10% body fat, you don’t need any intense cardio to continue the lean down process. But, power walking is still great! Keep doing 10 minutes before each workout. Your diet will help you get to single digit body fat levels.
Power Walking Is Easy and Gentle
Power walking is mostly associated with old people. But, did you know my favorite fitness icon was a big power walker?
Yep. Steve Reeves, one of the greatest body builders of all time, was a power walker. He started power walking in his early 20’s when he was over in Europe doing films.
He enjoyed it because it was gentle on his body, but still gave him a good enough workout on his off days.
You can power walk when you choose. I personally choose to do it on my workout days because I’m already in the gym and the treadmill is available for me. It also rains in Seattle 9 months out of the year and I don’t want to power walk in the rain!
For others in drier climates, you may enjoy power walking outside. That’s perfectly fine. Do what you feel is best for you.
The key to a good power walk is getting your heart rate up and working the legs. This is really the “secret” to my power walking method.
What I do is I set the treadmill to an incline of 6. I then set the speed to a level that has me walking very quickly, almost to a jog but not quite.
This is the sweet spot. You know you’re doing it right when you’re sweating bullets after 10 minutes.
If you find that you’re not too fatigued after 10 minutes, then you need to either increase the incline or increase the speed.
You’ll also get a great workout in your calves from this.
Another important factor: do NOT hold the rails when you are power walking at an incline. It defeats the purpose. You need to keep your hands free and let your legs do the work.
See this woman? She’s holding the rails. That isn’t good! Don’t do that when you’re power walking at an inclince.
I see people do this all the time when I’m at the gym. It really defeats the purpose of the work out!
Should You Add HIIT To Your Workout?
I’m not a hater of HIIT. If you really want to add it to your routine, then be my guest.
The issue I have is that it burns a lot of calories the more you do it. You can burn up to 500 calories in one session from this.
If you’re already in a caloric deficit, then this can really be detrimental. That’s why I don’t recommend HIIT when you’re already cutting calories by 500 per day.
With a 500 calorie deficit from the foods you’re eating, burning another 500 calories per day from a HIIT workout will put you at a 1000 caloric deficit for the day.
This is too much. You’ll burn yourself out and begin to feel miserable. Your body is already is a weakened state from the nutritional deficit.
HIIT workouts are great for people who are not tracking calories. They are going to the office, eating whatever high fat, high carb lunch they have nearby. They want to lose weight and a spin class sounds great.
And, it works for these types of people. They are burning 500 calories from their regular diet. So of course they are going to lose weight.
But, it’s an expensive way to lose weight. These HIIT classes charge a LOT of money every single month to be a member. And, they don’t tackle the most important part of weight loss: nutrition!
Eating healthy is the most important part of losing weight. If you don’t know how to track calories and macros, you are going to struggle with weight loss for the rest of your life unless. Thats just the truth.
This is why it’s very important to learn the science behind weight loss. I recently wrote about the numbers and the math. Use the MyFitnessPal app to track your daily intake. Hire a coach like myself to calculate your macros and set you up an eating plan.
There are also services such as Nutrisystem which I can vouch for. While they’re expensive, they are about the same price as a HIIT gym.
The difference is that you’ll lose weight on Nutrisystem without needing to go to these HIIT classes. You’ll lose weight just from the foods they give you.
I can vouch for Nutrisystem because my mom did it for several months and lost a lot of weight.
They don’t teach you the science behind their system, however. They just give you the foods and tell you what to eat at what time.
This is very convenient for people who don’t want to take the next step and learn the science, lol. There’s that word convenience again. And Nutrisystem makes a LOT of money.
Burning Fat For The Long-Term
You need to come to the understanding that losing weight is a lifestyle. This is how you need to start seeing the weight loss process.
When you step into the gym, your short-term goal is to burn fat, right?
That’s great and all, but why are you interested in burning fat? This is the question you ask yourself.
Perhaps you’re too heavy. You don’t like your body composition. You want dat ass to show, or those arms to be cut.
I get it. It’s really great that you want the Lean Warrior physique.
But, I want you to think bigger than this. What other benefits will your live have if you are able to get the type of body that you desire?
Without thinking about these long-term effects, it will be incredibly difficult for you to keep the weight off once you burn all this fat.
This is why I teach a change in lifestyle. You want the weight loss process to be easy and effortless. This is why I don’t like the HIIT gyms.
A lot of people join these gyms because they want to lose some weight for a vacation. Or a wedding. Or some other event.
Once the event is over, you feel the stress of all that preparation leave your shoulders. All you want to do now is relax.
And, I get it. It is really relaxing to finally hit that goal and want to take a break. But, this is also when you’re demotivated and prone to weight gain.
So, make this a lifestyle. I definitely want you to go “all in” and take my training seriously, but also understand that it’s better to be consistent over the long-term.
You want to build these habits that change your life. Not only will you lose weight, but you’ll be more positive, more upbeat, more confident and much more healthy.
Power walking is a great form of cardio because you can do it consistently for the rest of your life without risk of injury. And, it’s cheap!