Here are the 2 Best Times to Walk for Weight Loss


The older I get, the more I appreciate walking.

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NOT because I’m getting older and need easy exercise…

Walking is killer as one ages because it is a way to make up for not having youthful hormones.

I call it “bridging the hormonal gap”.

I realize a lot of fitness coaches talk about optimizing hormone levels.

The reality is that there is an inevitable decline.

The way to age without becoming completely flabby (like most older people) is to lifts weights, eat properly… and move more (walk).

feet of young woman hiking. Concept of trip and adventure

Over 40 and want to eliminate flab?

If you are 40+ walking is absolutely a must.

It is interesting looking around my gym.

  • Those in their 20’s are lean by only lifting weights.
  • There is a mix of lean and flabby people in their 30’s.
  • Most in their 40’s are flabby with muscle or flabby with little muscle.
  • Almost everyone 50+ has the hormonal fat loss deposits of aging.

I turned 50 in December of last year.

There are maybe only 1-2 lean 50-year-olds in my gym.

They are both marathon runners, and in my opinion, would look better with more muscle mass.

As far as aesthetics go, they would look better with less long-distance marathon-style training and more walking.

best time to walk for weight loss

Here’s something I noticed when I trained in the late 80’s.

There were a decent amount of LEAN people in the gym in their 40’s, 50’s and beyond.


Walking was the go-to method for getting lean.

I prefer a combo of HIIT and walking at least some of the time.

hiit followed by walking burn fat

If you are worn out simply walking for time works well.

Let’s get to the subject of the email.

When are the best times to walk for fat loss?
  1. In the morning before your first meal.
  2. After lifting weights -or- weights and HIIT.

Your body is ready to tap directly into your stored body fat in a fasted state in the morning or after a vigorous workout.

Take advantage of this fat burning opportunity.

Walking works extremely well for younger people too…

If you want to get in shape for summer?

get in shape for summer

Add as much walking as time will allow after Visual Impact for Women or Visual Impact Muscle Building.

If time wasn’t an issue 5-6 hours of walking per week would make a dramatic difference over a 2-3 month period.

Assuming you are lifting weights and your diet is dialed in.

What is a good walking speed for fat loss?

I’d say a fit person should be able to walk around 4.0 mph on a treadmill for 60 minutes. A beginner might be closer to 3.0 mph.

Experiment with different levels of incline.

For instance:

I like to start at around 4.0 mph for 10 minutes at an incline of 5.

Then I may increase the incline to 15 and reduce walking speed to 3.0 mph, etc.


Mix in the elliptical for variety.

elliptical machine cardio

Hope this helps!

Note: I spoke about marathon cardio above.

It does have its place.

I actually discuss how to use marathon cardio as a way to lose muscle mass on purpose in my Women’s course.

Some women (not all) have more muscle mass then they would like and this is a way for them to slim down.

I’m NOT saying women shouldn’t have large muscles…

I simply specialize in helping women achieve a “fit bikini” type of build.

fit bikini body visual impact fitness

I don’t think there is anything wrong with more muscular women.

I just believe that most would prefer a more sleek & fit physique.

*NEW* Visual Impact Fat Loss Boost Diet
For 15 years I've helped fashion models get lean for photoshoots. Use my plan to Lose 5-10 pounds of PURE body fat in 14 days.


-Rusty Moore

As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.

Click Here to check out my premium courses.