Recent research suggests that most walking programs will have minimal effect on weight loss all due to lack of consideration of metabolism. How can this be so when thousands of people every moment are initiating daily walks into their already busy schedules to help them get or stay fit?

The primary reason that research of walking programs don’t show evidence of weight loss or an increase in health is that ‘on the books’ the number of calories burned off during a walk is relatively small in comparison to other workout programs. As an example, a two mile brisk walk burns only 90 more calories than staying at home. Ninety calories equates to the caloric value of a low-sodium, low-calorie bowl of chicken soup.

Furthermore it would take nearly three months of a regular walking routine of three brisk walks a week to lose roughly 500 grams of fat.

Research also suggests that “a lack of time” is given as the most popular excuse for not exercising, and that it becomes quite unlikely that people would be able to find time three days per week for a walk.

With all that said you’re probably wondering what then, is the best method of exercise for weight loss.

If so, there are more factors to consider than just the exercise you’re considering. You must factor in your age as well as your lifestyle and learn at least a little about human metabolism. You see, after age 30 we all lose between 200-300 grams of muscle tissue per year – this causes our metabolism to slow down. When your metabolism slows, excess body fat accumulates where the lost muscle tissue once was. Considering that almost all body fat and dietary fats are burned within muscle tissue you can see how this becomes a downhill problem and an uphill battle as the years go on.

To reverse this natural function, you might consider adding some strength training exercises (to rebuild some of that lost muscle tissue) to increase your fat burning engine – your metabolism – capability.

Here’s where this gets really interesting…once you have regained some of your health and fitness level again, research proves that up to 44% more body fat can be lost when a strength training program is implemented – in comparison to no change in your physical routines but only restricting caloric intake (a diet).

All things considered it is muscle that is the secret weapon to fighting fat. Muscle mass burns fat, increases metabolism, improves the shape of your body and gives you more strength. With more muscle tissue and less fat on your body, you will have a slim and sculpted physique. You will find it is easier to stay slim and look younger as well. Research again proves that a fit body gives the appearance of youth and can shave years off your true age.

So while you’re walking, or in conjunction with your walking program, consider every muscle and consider different ways to increase your muscle mass. Muscles hold the key, the secret to your metabolism and burn that fat throughout your body. By flexing your muscles you are kicking your metabolism into gear and the effects are longer lasting than just the workout time. You will continue, over time, to burn a higher amount of fat all day long.

Here’s another benefit to building muscles that not too many people talk about…the more muscle you have the more you increase your body’s sensitivity to insulin. Insulin greatly enhances your ability to lose weight. Many of our nation’s overweight are moderately to highly insulin-resistant as long as they are lacking in muscle tissue. Two to three strength training sessions per week are all it would take to correct this resistance and begin the fat burning process. Plus, with a higher metabolic rate you will be able to consume more calories throughout the day while losing weight and without any fad diets.