HIIT workouts get a lot of hype in fitness instruction, but walking on an incline may be one of the unsung heroes of weight loss.
Walking uphill increases your heart rate and trains certain muscles at a surprisingly higher rate than walking on a flat surface.
One trainer told GB News that this exercise regimen, when completed first thing in the morning, leads to noticeable weight loss in clients.
Nick Kumas, CEO and chief exercise officer at Desi Grift, recommends getting out of bed and walking on a hill for 20 to 30 minutes.
Left untreated belly fat can cause metabolic problems
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“I highly recommend walking on an incline treadmill at a slow pace for 20 to 30 minutes right after getting out of bed, ideally on an empty stomach,” he explained.
“Many of my clients report a noticeable reduction in waist size within a week of doing this.”
Although there is little evidence that specific training targets abdominal fat, low-intensity exercise has been shown to improve body composition.
This is because low-intensity training uses fat as fuel, whereas high-intensity training uses carbohydrates as fuel, resulting in less fat oxidation.
“The theory that lower-intensity training is more effective at burning fat is based on the concept of the ‘fat-burning zone,'” Nick explained.
“This means that when exercise intensity is low, the body burns a higher proportion of calories from fat, and when exercise intensity is high, the body burns a higher proportion of calories from stored carbohydrates/sugars. Suggests.
“However, irrefutable scientific evidence on this topic is extremely difficult to obtain.”
Healthline’s experts broke down exactly how exercise can help you lose weight, depending on your slope.
The health organization cited data from 16 participants that showed metabolic costs increased by 17 percent on a 5 percent slope and 32 percent on a 10 percent slope compared to flat ground.
In general, a 70 kg (155 lb) person walking at 3.5 miles per hour on a flat surface can expect to burn about 267 calories.
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Walking uphill is effective for dieting
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“Walking uphill while maintaining the same speed can burn up to 422 calories,” the health group added.
There’s also evidence that cycling regularly can help you lose overall weight and slim your waistline.
“Cycling, especially when done at a moderate pace, is a great way to burn calories and tone your lower body, including your abdominal muscles,” says Nader Kudimat, bodybuilding expert and consultant for Bodybuilding Review. Masu.
“Cycling regularly, whether you cycle outdoors or use a stationary bike, can help you lose excess belly fat.”
