[Sensibowl] Day 26

Why walking beats running when it comes to fat loss

When it comes to fat loss, the goal isn’t to burn the most calories—it’s to burn the right fuel.

🔥 Two Fuels: Glucose vs Fat

Your body runs on two primary sources of energy:

• Glucose (from carbs and sugar)

• Fat (from stored body fat)

Which one it burns depends on intensity.

• High intensity (like running) = mostly glucose

• Low intensity (like walking) = mostly fat

This is not a myth. It's basic exercise physiology.

The Crossover Point

There’s a threshold—called the crossover point—where your body switches from burning fat to burning glucose. It happens at around 60–70% of your max heart rate.

Running takes you above that.
Walking keeps you below.

Stay below = burn fat
Go above = burn glucose

Why Walking Wins for Fat Loss

• Fat is a slow fuel. It needs time and oxygen. Walking gives both.

• Running burns sugar fast. You’ll lose weight, but often at the cost of muscle and with a spike in cortisol.

• Walking preserves muscle, which keeps your metabolism higher.

• Walking is sustainable—you can do it daily, even multiple times, without exhaustion or injury.

• Less stress = more consistency = better results

What Matters in Fat Loss?

Not the intensity of a session, but the duration and frequency.
30–60 minutes of walking daily creates a steady, low-cortisol, fat-burning state. If you can add it to your routine it helps in fat loss. For now we are building habits around post meal walking.

Over weeks and months, this wins hands down against occasional high-intensity bursts that leave you inflamed, sore, or burned out.

LISS is the Secret Weapon

Walking is Low-Intensity Steady-State cardio.
And that’s your fat-burning goldmine.

It’s not flashy.
It doesn’t make you gasp.
But it works.

TLDR:
If fat loss is the goal, don’t chase sweat.
Chase sustainability.
Walking trains your body to burn fat better, longer, and without breakdown.
Walk often. Walk long. Win slow.

Your day in block 3 looks like this now
Meal 1 (suggested: 8-9 am) + walk (10 mins) post meal
Meal 2 (suggested: 1-2 pm) + walk (10 mins) post meal
Meal 3 (suggested: 6-7 pm) + walk (10 mins) post meal
sleep before midnight (suggested timing: 10 pm)
sleep for 7hrs+

Continue your gold star 🌟 if you knocked every single item and a green heart 💚 if you deliberately tried to keep the habit on (success/failure doesn’t matter).