Scrolling through Instagram, you might have seen influencers touting the benefits of walking as a simple way to achieve a toned body and, surprisingly, defined abs. But is this claim a case of fitness hype, or is there some truth behind it? Walking is an accessible, low-impact form of cardiovascular exercise that many people enjoy. It’s effective for burning calories, boosting mood, and improving overall health. But can it really help you achieve the coveted six-pack?
We spoke to our expert Dr Shrey Kumar Srivastav, Senior Consultant and General Physician - Sharda Hospital, to help us understand in detail the role of walking in fat loss. Here is what he shared with us.
The Role of Walking in Fat Loss
Walking is indeed an excellent addition to a fitness routine, particularly for those seeking a low-stress method for burning calories. Since walking engages large muscle groups, such as the legs and core, it raises your heart rate and increases calorie expenditure, which can help with fat loss. Reducing overall body fat is key for revealing the abdominal muscles beneath, and walking contributes to this goal by helping to create a calorie deficit.
However, while walking can assist in trimming down excess body fat, it doesn’t specifically target abdominal fat or directly lead to ‘cut’ abs. Fat loss cannot be spot-reduced, meaning that the body naturally decides where to burn fat first based on genetics, body composition, and hormone levels. Therefore, walking alone won’t single out abdominal fat, nor will it sculpt the muscles in this area.
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Building Core Muscles: Why Walking Isn’t Enough
“While walking can help reveal abs by lowering body fat, it doesn’t directly build abdominal muscles,” Dr Srivastav shared. Defined abs are a product of both low body fat and developed muscles, achieved by performing exercises that specifically engage the core. Walking does involve some use of core muscles for balance and posture, but the intensity is not enough to stimulate growth in these muscles.
To get visible abs, core-targeting exercises like planks, crunches, leg raises, and Russian twists are much more effective. These movements create the tension and muscle contraction necessary to build and define the core muscles. Additionally, compound exercises like squats, deadlifts, and overhead presses can also activate core muscles and contribute to an overall toned physique.
Is There A Missing Link Between Fat Loss And Nutrition?
Another essential piece of the puzzle is diet. A balanced diet rich in protein, healthy fats, and complex carbohydrates supports muscle repair, maintenance, and fat loss. For most people, reducing processed foods and sugary snacks while consuming plenty of vegetables, lean proteins, and whole grains is an effective way to maintain a calorie deficit. According to Dr Srivastav, this dietary approach, combined with exercise, can help to reveal muscle definition by decreasing excess body fat.
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Bottomline
While walking is an excellent way to promote general health, manage weight, and improve cardiovascular endurance, it won’t give you visible abs on its own. For those looking to achieve a toned, defined core, incorporating core-strengthening exercises, maintaining a balanced diet, and reducing overall body fat are essential steps. Walking can certainly play a supportive role, making it easier to sustain a calorie deficit and keep body fat levels in check.
So, the next time you see an influencer’s ‘walking to abs’ post, remember: it’s only one piece of the puzzle. The journey to visible abs is a balanced blend of strength training, diet, and regular physical activity, of which walking can be a valuable, but not all-encompassing, part.