Cardio works the heart and will burn some fat however you need Resistance training and good diet to burn fat. Running can be hard on the joints so walking wins subject to age, weight and fitness level. Kangoo Jumps burn 25% more fat than any other workout.

First of all, weight (resistance training) is overall the best activity one can and should do for fat loss…because of the enhanced 24/7 metabolic effect. That said, as far as cardio goes…intensity is the name of the game for fat burning. It is not necessarily the exercise itself but the intensity as to which it is done. The higher the intensity of the exercise (running by the most part is higher intensity than walking) the “higher” the afterburn of the session. For instance, 20 minutes of interval style of running may not burn as many calories (fat) as walking for 1 plus hours..but the “caloric afterburn” will be higher following the interval high intensity running. In other words, your metabolism will be remain elevated longer after HIT running style of exercise than walking. One final note: running is hard on one’s joints, knees and etc. so you may want to alternate the running with walking briskly on a high incline (like a high incline treadmill) as this will be easier on your joints, yet increasing the intensity of the exercise..thus creating the aforementioned afterburn. But do not hold onto the rails of the treadmill! I see this all the time…defeats the purpose! http://www.perfitbodies.com

Running definitely.

You don’t see many fat people who run for 40 minutes a day.

You see more fat people ambling around.

It stands to reason, you burn up a lot more energy running for 40 minutes than you do walking for 40 minutes.

Terry is right. Cross train. I use the stepper some days, run on others.

Regards

John Miller

Rob

I can’t ague with that and I know how it feels.

Regafrds

John Miller

I can’t argue with that at all and I appreciate being brought down to earth.

‘Tell them to go running, go to the gym and eat healthy and see what happens.’

I’ll tell you what heppens; SFA!

Just as you can’t satisfy the inner hunger by eating, similarly you can’t satisfy it by eathing less and exercising more.

I would think that anyone who wants to lose wight would be well advised to take an inner mental training program at least, and a counselling course at best.

I agree with what Louise Hay has to say on the matter:

‘So I refuse to focus on excess weight or on diets. For diets do not work. The only diet that does worek is a mental diet; dieting from negative thoughts. I say toiclients, ‘Let us just put that issue (dieting and fat loss) to one side for the time being while we work on a few other things first.’

‘… I explain that they are fat because they don’t love themselves. When we begin to love and approve of ourselves, it’s amazing how weight just disappears from out bodies.’

Of course the act of getting into an exercise program is, indeed evidence that people are starting to love themselves enough to give themselves a bit of time to look after their body.

When it comes to musculo-skeletal dysfunction, the cause of the pain is rarely at the site of the pain. Same thing applies to Hemroids (sic). I guess it applies to weight loss as well. The underlying cause of the probolem is not eating too much or exercising too little – and yet that’s what people like me usually focus on.

You’re right to pick me up on it and I appreciate your posting.

In the meantime I’ll go and have a shake!!!

Regards and best wishes

John Miller

Thanks Rob

Love to swap your new diet course for my (almost finished) Hourglass Diet, which as of this afternoon has the Louise hay quote in it.

The Hourglass Diet has the EASY PART – followed by the HARD PART- the head stuff.

Maybe I should reverse the order. I might just do that.

In the meantime ‘shake that thing’.

http://www.youtube.com/watch?v=vzkLs7ymZqU

Regards

John Miller

For weight loss, walking was better for me. Your body may need a higher heart rate that running provides to lose weight. It depends on what heart rate your body burns fat instead of sugar.

For example, I use to exercise with high intensity and never lost weight. I turned to my gym who tested me with a New Leaf assessment (heart rate and calorie point) http://www.newleaffitness.com. It showed that my body burns fat at a heart rate of 100-118 (walking) then sugar at 119 (running) and above. I slowed down my workout by walking and lost 5% body fat in the course of 3 months all by using a heart rate monitor.

Running and walking both provide physical and mental benefits. Choose the one that will give you not only weight loss but a challenge along with mental stabilty to enhance other parts of your life.

Be healthy and fabulous!

Sandra

There is no “better” when it comes to walking vs running. What matters is how the exercise is completed. If the walk is a brisk pace that gets the heart rate up for over 30 minutes at a time, fat will begin to burn. Same with running. Overall, one must decide which one, or a combination of the two they will be able to continue and build upon as they work towards their fitness goals. If a person detests running, then running will not be an effective way to lose weight and vise versa.

Although I agree with Matthew’s comments from a burn calorie-fitness perspective. I have personally found from the clients I have been working with that they are able to maintain a consistent regime of walking for a lot longer than if I have suggested to start running to lose weight (as they tend to see it as too difficult and it is easy to stop doing) and therefore walking has proven to be a better approach for long term weight loss.

Long-term weight loss results from controlling the total calories you consume as well as the number of calories you burn through exercise. Running burns calories faster than walking, but when you begin an exercise program you must start gradually to minimize injury risk. A less stressful exercise such as walking gives your body a chance to strengthen and adapt to physical stress. Your fitness level, your physical abilities, and what you enjoy doing determine whether walking, running or a combination of both suits your weight loss program best.

Walking
Although you need to walk more than triple the distance to equal the calorie burn of a 6 mph, 10-minute mile, you may ultimately burn more calories by staying with a walking program. That’s because exercise you’ll actually do regularly contributes more to weight loss and fitness than exercise you dislike and tend to skip. Any aerobic physical activity, including brisk walking, increases your body’s metabolic rate. This causes you to burn calories faster, even when resting, according to the University of Maryland Medical Center.

Smart Running
Adding interval training to an aerobic program relieves boredom. Even simple higher-intensity intervals — like walking faster for short distances and then falling back to regular pace — increases total calories burned. Adding short runs increases this benefit. Since you will complete your route faster when you add intervals, also start adding distance once you adjust to this type of training.

A combo, most def. Interval is the best

run run run fast than possible to keep in crisis the body

I agree walking long distances – not enough time left to eat when you get back

I have recently since August of 09 lost 150 lbs and began my journey by walking like Prabhakaran suggested, but now I run also because I can.

Speaking strictly weight loss; walking.

How about a mix of both? Wherever a person starts within a few weeks of consistently doing this activity their body will begin acclimating to the new exercise. It’s important then for the exerciser to realize this is happening so that they can progressively add to what they are doing. Beginners to exercise can build with longer times and distances. Experienced folks can mix it up a bit with adding some running. One of the most strategic exercises I’ve found is Nordic Skiwalking that produces running HRs for me. Using my metabolic testing protocol I found that I increased my walking calorie expenditure from 268 cals to 430 cals for a 1 hr walk. Skiwalking uses both upper and lower musculature thus increasing the intensity and caloric expenditure without beating the body up the way running does. For more info check it out at: http://www.skiwalking.com. And tell them Paula told you about it!

I think the most challenging part is not about walking or running as all of us know that any exercise is better than nothing. However, it’s about the the boredom of this exercise. Many of my clients complaint that walking/running on a treadmill is extremely boring, and cannot last long. Of course i could tell them to run outside, but in Hong Kong, the pollution is so terrible (especially this is the summer time) that i dont’ usually encourage people to do so. Any idea how to keep the will for running/walking?

like this

A healthy diet along with either of the above is the best way to lose weight!

I believe that fitness should become a way of life in order to deliver a longterm result. A client is significantly more likely to maintain a higher level of activity if it is enjoyable and fits easily into their lives. For this reason I often recommend walking for weight loss and maintenance. Usually the results are good, although not necessarily fast. Running as great for some clients but over the long term there is a larger ‘drop out’ rate in this group.

For clients who are starting (or starting again), I recommend walking for two important reasons; the first is physical – walking can be done by everyone with little or no effort, the drop-out rate is next to nil and it requires little equipment (good shoes at minimum). The second is mental, walking eases clients into activity, from there its a matter of building up endurance…interval training can actually be accomplished with walkers, jogging and running (don’t forget cycling either), can happen a little later. Take this AND the comments from the Annes and Ally and you’ve got a great formula!

Long walking.

For me it doesn’t matter running or walking, but which ever you choose, try and make it an interval based exercise, just like a lot of others have posted. Intervals are awesome for increasing heart rate as well as pushing your boundaries without going over board all in one go. If you thing of flexing your muscle when you lift a weight, intervals is just like flexing the muscle of your heart. It speeds up then slows down and so on…. Don’t get me wrong intervals can be quite intense if you wish them to be whether you are running or walking, try it and ask your muscles the next day:)
But for me I go intervals first then work out whether they are running or walking depending on my client

I found Walking is best as you get better the faster the pace I lost 20kg just on a diet in which I ate more than I did before but healthier of course and walked.
But I think it depends on the individual and what is best for you.

Running is bad on your knees, ankles and other joints.
Walking, you don’t burn enough per hour that you would have to go at least 4x the distance and time versus running.
Never liked walking for exercise, always felt like it is a waste of time and effort.

Me, I ride my bike.
On a training ride, i burn between 600-800 calories per hour.
When I’m training hard or racing, up to 1000 calories per hour.

Walking is lower impact and more sustainable.
However, fat burning is certainly less than running.
The key should be consistency; doing something you like and you can continue.
Here are some info I would like to share on walking
http://lookgoodfeelgreatalways.com/home/walk-life/ .