Cardio for fat loss can be quite confusing in the beginning of your journey. Thankfully, you are reading this article and will find out the truth! With so many mixed opinions out there and fit-fluencers trying to get views on their reels it is a cobweb of misinformation. Let’s untangle the webs!
What is the simple rule when it comes to cardio for fat loss?
The simplicity of it may seem too simple to be effective. But I promise you all you need to do is walk. Yes, that’s it. Walk more!! Walking when in a fat loss phase:
- Is the most effective fat loss cardio tool in the toolbox. This is because walking using stored fat for fuel instead of glycogen stores (carb) that higher intensity cardio uses. We want to save those glycogen stores for building muscle during a deficit!
- It’s also more sustainable as you’re more likely to walk everyday than run or do HIIT workouts.
- A big factor is that it conserves energy thereby minimizing hunger and stress hormones (which make you feel more hungry!)
I know you’re a busy mom and saving time is of utmost importance. Let’s problem solve how to get more steps today without sacrificing your sanity!
How to get those steps in seamlessly for fat loss success!
It’s no secret mom’s are short on time. I myself, daily, wonder how I will manage to do all the things I need to do. I’m sure you can relate. But we don’t need to make getting cardio in more difficult than it needs to be.
Disclaimer: I am a work from home homeschool mom so I have quite a bit of flexibility when it comes to my schedule so these tips are written from my perspective. I’m aware that working moms who work outside the home may not be able to do every tip with their children but I’m sure you can gain a few creative ideas for how to make it work for you!!
1. Get it done early
If you are able to create the habit of waking up before the kids, you can easily get the majority of steps done before the chaos begins. If you wake up and do 30 minutes of walking on a walking pad or do a step video on youtube, you could have 3k steps before anyone says “mommy” ten times fast!
2. Walk 10 minutes after every meal
If you can be strategic, you can get 50 minutes of walking done before bedtime. Take 10 minutes after every meal and snack for a total of about 5k steps. Take the kids outside and let them run around while you pace back and forth in the yard or simply walk five minutes away from the house and five minutes back. Walking after meals aids in digestion and can help you feel more relaxed as the day goes on. This plus all the normal daily walking for chores and chasing toddlers should give you close to 10k steps!
3. Take a long after dinner walk as a family
Get the whole family involved in cardio for fat loss. It is a great way to set the example for healthy living and use it as a time to connect. Play i-spy to keep the kids engaged or look for squirrels and wildlife. This is great way to get kids tired and feeling good before bed time. Walking is a great stress reliever and can help wound up kids unwind. Also, exposure to natural light regulates circadian rhythms. Perfect for settling down before bed. Just make sure you don’t use screens and come home to lamps on instead of overhead lights!
4. Walk while your kids play on the playground
Utilize playgrounds with open green space. Not only will your kids love the freedom to roam, you can get a lot of extra steps in while they play. You can even join in with tag or a game of soccer!
5. Invest in a walking pad for easy cardio for fat loss
Sixty minutes on the walking pad yields me at least 8k steps. I can get this done during naps and/or watching a show with my husband after the kids are in bed. The hundred dollars you spend on it are well worth the long term health benefits! I highly suggest getting one so there are no excuses because of weather or busyness during the day.
6. Walk while you talk
If you are a working mama or simply love chatting with friends on the phone, use that time to get up and walk around. Pacing your office or your living room is a great way to add extra steps and movement to your day.
7. Walk an extra lap when shopping
For an added bit of cardio for your fat loss journey, try walking a lap around the grocery store before grabbing your cart and shopping. You can do the same thing if your clothes shopping or Christmas shopping this season.
8. Use an indoor mall for laps
If you can’t use a walking pad or walk outside for any reason, often malls will be open early for walkers. It’s a safe, warm place to get steps in with your kids. I personally don’t live near any malls but I know this is a good option if you happen to live near one!
9. Use the rec department or a local college to get your steps
Similar to number seven, often times the rec department or local university will have open gym hours. Your kids can play with the equipment or balls while you walk laps around the gym.
Cardio for fat loss closing thoughts
As you can see, the best cardio for fat loss is simple. It can be added to your day without too much fuss. Use one or a combination of these tips to rack up 10k steps daily with ease.
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