Running, Walking, or Combo for fat loss?

AlyssaPetsDogs
AlyssaPetsDogs Posts: 421 Member
edited December 2024 in Fitness and Exercise
I have a weight loss goal of 65 pounds. I am eating healthy and losing weight with a calorie deficit and exercise. I do a 50 minute cycling class 3 days a week. I started a light jogging/walking routine for the other three days (I rest once a week).

I usually do run a minute, walk a minute for about 3 miles or so. I've read in some places that walking is best for fat loss and weight loss, but others say that running is better.

What has worked for you? I'm enjoying the combo so far, but would love to really develop a routine that works best for me. I know you can't target fat loss, but I just would love to lose some inches in my stomach.

Thanks for any input!

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I would think about adding some strength/resistance training into your schedule.

  • NikolaosKey
    NikolaosKey Posts: 410 Member
    Hmm, I would suggest walking since running can cause knee injury, due to the foot impact while carrying extra kilos. Just take it slowly and the job is done. Also what you already do the 1-1 min is pretty fine. If yoy want to lose more cal add some distance first, then increase running time slowly and at the end introduce higher running pace. The latter should be many months from now.
  • minniestar55
    minniestar55 Posts: 350 Member
    If you're enjoying what you're doing, keep at it! It's good for heart, lungs, bone density!
  • xsmilexforxmex
    xsmilexforxmex Posts: 1,216 Member
    HIIT, even 10 minutes can give a boost to your metabolism. Start with sprints for 30 seconds, walk for a minute. You're already doing a constant cardio so I don't recommend adding other days of the same. And like @TavistockToad said, adding some strength/resistance training would be beneficial, even if it's body weight exercises.
  • chaney3000
    chaney3000 Posts: 343 Member
    Wow, ok. So I'm a runner and have been running for several years. Running is an excellent way to burn off some calories. You are doing the right thing right now. Run and then walk. Your combo is just right for your level.

    Slowly increase the run times and keep the walk at 1 min. Up the time about 15 seconds a week.

    Once you get to running a little further you will be able to shorten you walk breaks. You will know cause you want be as tired.

    Keep it up and take it easy, the weight will come off if you do this as well as maintain a healthy diet and calorie deficit
  • JeepHair77
    JeepHair77 Posts: 1,291 Member
    crazyravr wrote: »
    Running 10K or walking 10K will burn the same amount of calories. Do whatever feels good for you and whatever will NOT make you hate the exercise. The key here is to eat less than you are allowed. And the key to eating less is to get a weight scale and weight EVERYTHING you eat.

    Not true.

    http://www.runnersworld.com/peak-performance/running-v-walking-how-many-calories-will-you-burn

    http://www.ncbi.nlm.nih.gov/pubmed/22446673

    That said - the combination the OP is describing is good - she can gradually increase the "run" time. Or not, if she likes what she's doing.
  • blues4miles
    blues4miles Posts: 1,481 Member
    JeepHair77 wrote: »
    crazyravr wrote: »
    Running 10K or walking 10K will burn the same amount of calories. Do whatever feels good for you and whatever will NOT make you hate the exercise. The key here is to eat less than you are allowed. And the key to eating less is to get a weight scale and weight EVERYTHING you eat.

    Not true.

    http://www.runnersworld.com/peak-performance/running-v-walking-how-many-calories-will-you-burn

    http://www.ncbi.nlm.nih.gov/pubmed/22446673

    That said - the combination the OP is describing is good - she can gradually increase the "run" time. Or not, if she likes what she's doing.

    This. BUT...I still get most of my miles from walking. Requires no special clothes, I can just pop out and do it on breaks or lunch at work. I run mostly for mental health, it's not a miracle calorie-burner.
  • rsclause
    rsclause Posts: 3,103 Member
    Deficit was working but I always felt like I was starving. I started walking and gradually added running until it started feeling really good and then went to all running. I even started looking for hills to run up and settled in at about thirty miles a week. This really helped me lose the weight (50 pounds) but made room for meals, snacks and my favorite foods beer & wine. My routine for optimum loss was 4.5 mi M W F with a nautilus set in the middle, 6.5 mi on T T and a 10 mi run on the weekend. I allowed a one day rest on the weekend. I also did 15 min of planks daily. The weight seemed to melt away. I think your routine is great, keep it going.
  • TeaBea
    TeaBea Posts: 14,517 Member
    TavistockToad wrote: »
    I would think about adding some strength/resistance training into your schedule.

    This^

    Preventing lean muscle loss will (in turn) help increase the % of fat you lose.
  • dewd2
    dewd2 Posts: 2,445 Member
    NikolaosKey wrote: »
    Hmm, I would suggest walking since running can cause knee injury, due to the foot impact while carrying extra kilos. Just take it slowly and the job is done. Also what you already do the 1-1 min is pretty fine. If yoy want to lose more cal add some distance first, then increase running time slowly and at the end introduce higher running pace. The latter should be many months from now.

    Nope. Get the right shoes, don't over stride, and take it easy. Most runners have FEWER problems with their knees compared to non runners. http://www.ncbi.nlm.nih.gov/pubmed/24042311
  • JButlerEagle
    JButlerEagle Posts: 45 Member
    I have mostly been a walker but decided I want to at least try running. Using an app on my phone called C25K that slowly build up to running for a full 5K. It uses running/walking intervals (tells me when to do each). It might be something that would help you. It's a free app.
  • AlyssaPetsDogs
    AlyssaPetsDogs Posts: 421 Member
    Thanks, everyone! This is great!

    Yes, I do weigh my food.
    And I did get an actual pair of running shoes fitted at a running store - I'll have to look into adding some strength training.
  • lorrpb
    lorrpb Posts: 11,463 Member
    If you lise 65 lbs you will definitely lose the inches iff your stomach & waist. There's not one special combo of exercise that is sure to work best. You have to try done different things & see what you like--that's what will work best in the end. A well rounded program that includes cardio, strength, flexibility, & functional training is ideal.
    SW 301
    CW 165
    GW 150
  • sunshyneson
    sunshyneson Posts: 11 Member
    Add strength training!!! You will look way better and will increase your metabolism which will help you keep that weight off in the long run. Good luck whatever you do :)
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