Walking with Full Power: 5 Personal Trainer Tips to Lose Weight Faster

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5 Effective Personal Trainer Tips to Transform Your Walk into Exercise

Walking is a democratic, accessible, and enjoyable activity — ideal for starting a more active routine. But if the goal is real weight loss, just walking may not be enough. Personal trainer Felipe Piacesi shares five practical guidelines to add intensity, consistency, and purpose to your walk.

1. Choose the Right Shoes

Good sneakers make all the difference. Choose light, flexible, and comfortable models that activate the foot muscles and reduce the risk of injury. This allows for proper posture and ensures efficiency in your stride, while also helping prevent pain and fatigue.

2. Start with Pleasure and Consistency

There’s no point in wanting immediate results — success begins when the activity becomes routine. If the 150 minutes per week recommended by the WHO are still challenging, start with just 20 minutes three times a week. You can listen to podcasts, reply to messages, or walk in places you enjoy. The important thing is to take the first step and maintain consistency.

3. Progress with Intensity

When walking becomes easy, it’s time to evolve. Increase intensity with faster stretches, sometimes choose routes with hills, or include dynamic pauses. Turning a walk into exercise makes the body respond with more energy expenditure and better physical results.

4. Walk Smart: Nutrition is Part of It

Walking alone is not enough. Effective weight loss depends on combining it with healthy habits, especially a balanced diet. Thinking of walking as part of a broader routine helps avoid the false belief that sweating compensates for dietary excesses.

5. Transition to Running When You’re Ready

Running is a natural progression from walking and boosts calorie burning and cardiovascular conditioning. If you are adapted to walking, consider alternating light jogging with a faster pace. Your body will thank you with improved fitness and a quicker metabolic response.

Bonus for Those with Little Time

No time during the week? That’s okay. Doing intense walking only on weekends still brings real benefits. The important thing is to stay committed to movement — doing a little but consistently is more effective than doing nothing.