Step 6 of 7
Exercise that actually burns fat: walk, and use your arms.
Months of exercise with nothing to show for it usually means the wrong kind of exercise, not too little of it. For fat loss, the most effective thing most people can do is also the simplest: a brisk full-body walk, done often.
The six elements
- Aerobic. Fat burns in the presence of oxygen. Stay at 60–75% of your maximum heart rate (roughly 220 minus your age). At 45 that is about 105–131 beats per minute: breathing hard enough that a conversation is short sentences, not impossible.
- Full body. Working your arms and your legs at the same time uses far more muscle than walking alone, so you burn more and build cardiovascular fitness faster.
- Weight-bearing. Carrying your own weight (walking, hiking) stimulates bone as well as muscle in a way swimming and cycling do not.
- Duration. At least 30 minutes; 45 to 60 if fat loss is the goal.
- Frequency. At least three times a week; five or six if you want faster results.
- Timing. Any time you will actually do it. First thing in the morning, before breakfast, is a good default.
The workout: walk with hand weights
Take a pair of light hand weights (2–5 lb is plenty to start) and walk at a comfortable 3–3.5 mph. Keep one arm movement per step, in rhythm with your feet.
- Pump and walk for one to two minutes to warm up: a simple curl, palms facing each other, one pump per step.
- Chest flies: weights at chest height, elbows bent at 90°, open your arms wide and bring them back together, one rep per step, for about a minute.
- Pump and walk for a minute.
- Lateral raises: forearms parallel to the ground, lift your elbows out to shoulder height and lower, one rep per step, for about a minute.
- Pump and walk for a minute.
- Overhead presses: from shoulder height, press straight up and lower, one rep per step, for about a minute.
- Pump and walk for a minute, then repeat the cycle. Four or five cycles fill 30 minutes; six to eight fill 45.
Move through a range of motion that is comfortable and never force it. If your heart rate climbs above your upper limit, slow the walk down rather than stopping the arm work; it will drift over during the presses, which is fine.
Track it
A chest-strap or wrist heart-rate monitor takes the guesswork out. Set your upper and lower limits and let it beep at you. A resting heart rate on waking that is noticeably above your normal is an early sign you are overdoing it; take a day off.
If you train early and want something in the tank without a heavy breakfast, a scoop of PreFuel twenty minutes before you head out does the job: 110 mg of natural caffeine from green tea and green coffee bean, 10 calories, zero sugar. Check with your doctor before starting any exercise program if you have a heart condition or have been inactive for a long time.
