Walking for fat burn?

[Mrs.flang]

My current workout schedule includes 3-4 days a week of running (1 speed, 1 long, and 1-2 tempo runs), and 2 days of "total body conditioning" class. I've been sticking to this for a few weeks now after a long hiatus.  My main goal is to build up my fitness to start training for an October marathon.  My secondary goal is to lose belly fat left behind from my 4 month old DD.

Last week I was talking with the class instructor and asked for her tips on targeting my belly fat. She said that while running burns more calories, fast paced long walks would do more for actual fat burn.  I'm really bad at understanding how all that works, so does that make sense? 

Also, would it still be effective if I added a half hour of walking after a speed run or a short tempo run?  I don't have time to squeeze in anything else and I don't want to give up any running days.  Walking sounds pretty boring so I'm only really willing to commit to it if it will be effective, otherwise I don't want to bother.

I had been pretty content with my plan as is thinking my body would eventually get there, but last week another class-goer commented that she thought it was great that I was working out while pregnant  .  It made me feel like maybe I should do something specific if I possibly could to target my belly.

P.S. I haven't worked on my diet at all through all this, and I'm not sure I'm willing to go to any extremes in that area.  It just seems too daunting and stressful.

[al320]

Probably because youre in the lower hr zone, which burns a higher percentage of fat, vs in the aerobic zone where its a lower percentage. Still, you burn a higher overall amount of calories running, so it still ends up being more overall.

Walking is great exercise, especially with hills, but you need to do it for a long time. So like a 6 mile walk, not a 1 mile walk. If you can run and do other things, im not sure what benefit it would add other than as a low impact, low hr, cross training (so just being out there and moving).

[oswin]

Changing up your diet even a little would probably do more for fat reduction than adding walking when you're already working out regularly. I'm not a fan of extreme diet changes, it's easier to make small changes gradually. Like replace one dessert with a piece of fruit. Or drink only 0 cal beverages (preferably water) instead of having soda or sweet tea or sugary coffee (if you currently drink a lot, start by reducing).

Screw that lady who commented on your belly fat. And give yourself a break, at 4 months postpartum your belly skin won't have had time to shrink back yet so even if you had no fat there'd still be some lumpy skin there. And remember, as much as we want it, targeted fat loss isn't a thing. And as much as it might suck, it's possible that some of that lumpy belly fat might never fully go away.

Back to running versus walking, here's what I know and have experienced. If you go for a long walk, you burn some calories (something like 100/mile) and you probably won't feel super hungry after (walking can suppress appetite). If you go for a run, you burn some calories (still something like 100/mile, but the miles go faster) but you might feel pretty hungry after, having depleted some muscle glycogen. Then it's easy to eat back everything you burned and possibly more - but you also gain fitness, aerobic condition, build muscle, etc. Don't walk before or after runs, since you'll still just be hungry.

[puppylove64]

Maybe she meant walking more overall in life? Like LISS. Walking further in the parking lot, taking stairs instead of elevator, taking the dog for a walk instead of watching tv. I am amazed at how much little activities in my life made a difference. I did sit at work then go home and sit in front of the tv, lots of small activities have helped me drop 10lbs with little/no diet changes

[mrshandy]

Hmmm....I've never heard that. But this article I read recently was pretty interesting.

www.washingtonpost.com/lifestyle/wellness/the-fat-burning-heart-rate-zone-is-a-myth-how-exercise-and-weight-loss-really-work/2018/12/17/548ea93a-fc8e-11e8-83c0-b06139e540e5_story.html?utm_term=.2142de5e4953

Diet and fasted running has the most success for me in eliminating the belly pooch. But it's hard to maintain.

[breezy8407]

First, that woman in your class is an idiot. You are only 4 months PP so I have to imagine your body is still getting back to normal. There are so many factors...sleep deprivation, breastfeeding, hormones.

I am in the camp of overall calories burned is going to matter more. For me, I want to work really hard when I work out because I only have so many hours in a week to workout. The classes I take are always changing, so I feel like I am never doing a lot of the same things, which seems to have helped me overall.

I do make sure I hit 10k steps each day and will do things like go on walks with my kids or be less efficient like park farther away from the door.

[taratru]

I would think that changes in diet are going to be more effective for you if you're already doing all that running. You could also think about doing weights/hiit combos. Only like 30 minutes of those really make a difference for me.

[centralsquare]

I’m four months pp as well. I just started counting macros and it’s working well so far. I joined Stronger U, after seeing a lot of impressive transformations in the Peloton Breastfeeding group. It’s expensive, but it’s worth it for me to have a nutritionist coach who will make maintaining my supply the first priority. The accountability is great, and I’m definitely feeling better. I wasn’t actually eating enough, and this has shifted my approach quite a bit.

www.strongeru.com

[sadlebred]

I agree with others that cleaning up your diet/way of eating would be better than adding a bunch of walking miles. You also can't 'spot reduce' any fat on your body short of plastic surgery. Some people naturally lose more in their belly/thighs/whatever first and then overall second, but you don't get to choose. 

[cuadrado]

There have been several studies done that have found that excessive higher moderate / intense exercise creates more oxidative stress in the body. This whole process can cause increased cortisol levels (stress hormones) which then causes our other hormones to function poorly and our body holds on to fat. If I recall correctly, one study found >3 hours per week, and another study found the 20-40 minute mark is beneficial and >40 minutes then causes stress. Let me know if you want to read them and I will see if I can dig them out. How intense are your conditioning classes? You may be better off just doing regular strength training, walking, or taking a stretch/yoga class.

[gt7301b]

I just wanted to add that you only had a baby 4 months ago and are already pretty active, be kind to yourself and try not to worry about the belly just yet.  4 months is not a lot of time.

[Mrs.flang]

Apr 8, 2019 10:22:39 GMT -5 al320 said:

Probably because youre in the lower hr zone, which burns a higher percentage of fat, vs in the aerobic zone where its a lower percentage.

I think this is what she was trying to say, I just didn't really follow along at the time.

Thanks everyone, especially for the reassurances.  I'm probably just going to KOKO, try to make small diet changes, and be patient.