As you know, belly fat is notoriously easy to gain and incredibly difficult to lose. Many men over 40 struggle with losing their stubborn belly fat despite trying various exercises and diets.
This post will explore why losing belly fat is so hard and reveal an underutilized but powerful exercise to help you shed those extra pounds.
Why Is Belly Fat Hard to Lose?
In 1997, Researcher Dr. Bouchard discovered that genetics play a significant role in where your body stores and loses fat. Most men’s genetics prioritize reducing belly fat last, making it difficult to achieve a slim midsection.
However, creating a calorie deficit by burning more calories than you consume will eventually lead to reduction of belly fat from all areas of your body, including your belly.
The Power of Walking
Most men believe that intense cardio, like running or HIIT (High-Intensity Interval Training), is the only way to lose belly fat. While these methods do burn calories quickly, they are often hard to maintain long-term.
However, many men struggle to stick with intense cardio long enough to see significant results.
Studies have shown that walking, a much less intense form of exercise, can be just as effective for losing stomach fat and it’s better for your joints.
Walking To Lose Belly Fat
Skip the crunches. To effectively flatten your belly, lace up your shoes and start walking. Research indicates that walking is highly effective for reducing belly fat in a shorter period than you might expect.
A comprehensive review spanning 40 years of exercise studies concluded that committing just 2 1/2 hours per week to brisk walking—equivalent to approximately 20 minutes daily—can trim about 1 inch from your waistline in just 4 weeks.
Walking typically expends approximately 30-40 calories per 1,000 steps, translating to roughly 300-400 calories burned during a 10,000-step walk.
However, these figures are approximate, as calorie burn varies significantly from person to person based on individual factors. The calories burned depends on your weight, height, fitness level, pace and the area you are walking in.
How to Incorporate More Walking
To start losing belly fat through walking, first determine your current step count using a health app on your phone. Set a realistic goal to increase your steps gradually.
For example, aim to add an extra 2,000 steps per day by incorporating two 10-minute walks into your daily routine.
Once this becomes a habit, gradually increase your step count with the goal of reaching 8,000 to 15,000 steps per day.
Here are some tips to help you increase your step count:
- Park farther away from your destination.
- Take the stairs instead of the elevator.
- Walk for 10 minutes after each meal.
- Use a standing desk and fidget while working.
- Listen to podcasts or music while walking.
Combining Walking with a Healthy Diet
While walking is an effective way to burn calories, it’s important to combine it with a healthy diet. The calories burned from walking, or any exercise can be easily offset by poor eating habits.
Use your diet as the primary way to create a calorie deficit and supplement it with walking to speed up the fat loss process.
Lets Not Forget Resistence Training
Starting a journey to lose belly fat requires a mix of walking, a balanced diet, and strength training. Consistency is essential when lifting weights.
Aim for at least three weightlifting sessions per week to achieve noticeable results.
As you get older, you need to modify your workouts. The methods that worked in your 20s might not be safe now. Here’s how to build muscle safely:
- Full Body Workouts: Focus on full body strength training three times a week. This is more effective than isolated muscle workouts.
- Safe Exercises: Stick to safe, compound exercises like squats, deadlifts, bench presses, and rows. Modify them to protect your joints and back.
- Recovery: Give your body time to recover. Don’t overdo it. Rest is as important as the workout itself.
Losing belly fat is challenging, but not impossible. By understanding the role of genetics and incorporating consistent walking and weight lifting into your routine, you can effectively reduce your stubborn belly fat and build muscle.
I personally lost 10lbs in 30 days by wallking 10k-12k steps a day and eating in a slight calorie deficit along with the proper strength training 3 days a week. I have created a step-by-step blueprint for you to do the same. You can read more about it here 30-Day Belly Fat Blueprint Program.