Let’s get straight to the point – which is better for fat loss?
If you were to run for 30 minutes, you would burn more calories than you would power walking for 30 minutes. But walking and running are both important for optimum fat loss. Here’s why.
The answer is: BOTH!
RUNNING IS REALLY GREAT BECAUSE:
1) It burns lots of calories
2) It increases your cardiovascular fitness which also increases your anaerobic threshold. This means that you can exercise longer and at a higher intensity in the “fat burning” zone and as a result, burn more fat.
POWER WALKING IS GREAT BECAUSE:
1) It burns FAT. Because it is a lower intensity exercise, your body uses glucose and fat to produce energy. Your body uses other energy sources (such as glycogen and creatine phosphate) to produce energy during higher intensity exercise.
2) It is less intense on your body and your joints so you can do this exercise for longer periods of time and more frequently.
One of my previous blog posts goes into detail about why low to moderate intensity cardio is actually very important for fat loss. Read more about it here.
Everyone is different and depending on your body type, certain types of cardio may benefit you differently. Check out our free Body Type Quiz that you can solve to find out your body type.
WANT TO KNOW YOUR BODY TYPE?
- Complete the quiz in 2 minutes
- It’S free
- You will get 3 nutrition and workout tips for your body type
I also have free workout and nutrition guidelines for each of the three main body types. In the guidelines I highlight the types of cardio you should be doing and how often. You can read up on the free guidelines here:
LEAN LEAGS PROGRAM
These types of workouts are also the basis for my Lean Legs Program, which contain workout and nutrition programs for each body type. Read more about my Lean Legs Program here.
It’s FREE
43 Responses
Hi! I’ve been walking for a while after reading this blog, but I’ve noticed some increase in my calf size. Is there something wrong? Why are my calves getting bigger? I eat at a slight calorie deficiency and I’m a mesomorph. Thanks!
Hey lovely! Calves are a bit tricky because genetics is a big factor.
It’s also important that you always make sure to power walk on a flat surface. Walking on a incline will out a lot of pressure on your legs which might result to unwanted bulkiness.
Lastly, it would be best to check if you are mixing up the sensation of soreness with the appearance (calves appearing swollen and larger than before). If they are swollen, it’s normal for them to be after an hour of vigorous power walking. You can test it out by making a pic right after the walking and then after a few hours of rest when the swelling is down and you will then see it’s not permanent but just your body’s reaction to the activity. :)
I have been walking 17,000 steps a day and am on a nutrisystem plan and eat 1450 calories a day but im not seeing much weight loss. What am i doing wrong? Im female 5’5 and weigh 140lbs. thanks
Hey lovely! Everyone gets results at different rates. It might just take you a little longer. Some girls achieve progress after only a couple of weeks, while others simply need a bit more time – even a couple of rounds and that’s perfectly normal. You also have to consider several factors. Sometimes weight loss isn’t just about calories in and calories out. Your body is a lot more complicated. Any issues with gut health, hormones, thyroid, cortisol or nutrient deficiencies can actually make a HUGE difference to your weight. Please have a read of this blog post as it explains these situations in more detail and you’ll be able to see if any of these sound like you.
Hi Rachel. I am about week three into your video program for Endomorphs and although I don’t see many visible changes, I do feel the difference, especially in my booty. I am starting to cut back my running, like many of your articles suggest only 2ish days a week rather than 4-5, and incorporate more power walking in. I was wondering what your thoughts are on rucking (walking with a weighted backpack) and walking with a weighted vest for added effort. Do they have the same effect as running on bulky thighs?
Thank you for this program. I am super excited to see where it takes since I have always had chunky legs, and then extra chunky legs when I work out.
Hi lovely <3
Rachael always advises walking as much as possible, so aim at least 5 times a week for 45-60 minutes and as for running, no more than 2 times a week on the days when you are not doing the exercises. Also, please keep in mind that some endomorphs can bulk up from running so pay close attention to your legs and if you see some unwanted changes, substitute the running for more walking - and as for added weight, I wouldn't hun, your body's weight is enough and it is more important you be able to move quickly than carry something heavy.
I hope this helps! xx
Love,
Tina
Hi Rachael! I’m very new to workout. If I start walking to have thinner leg, what speed should I start with and how long per walking session is appropriate? I have a treadmill at home xx
Hi lovely <3
Please aim at 6-7 km/h (3.7-4.3 mph) for at least 5 times a week - start with 45 minutes and slowly raise the time to 60 minutes. And please don't forget that you shouldn't walk on an incline - only a flat surface! :)
Love,
Tina xx
I tried power walk but the fastest I can do is 4.8 kmph! If I want it faster, it’ll be running.
However I think I’m fairly fit because I do HIIT twice a week, and I always walk to go places. Is it because I’m only 160 cm?
Hi lovely,
Your walking speed is great, you don’t need to increase it. The speed will also depend on your height (the length of your legs), but just keep walking at a medium fast pace and try to maintain your fat burning heart rate (60-70% of your maximum heart rate). All the best! xx
Love,
Diana