Some overweight people have been led to believe that if they start walking regularly significant amounts of body weight will be lost. Unfortunately, recent research does not support this idea, even when the walking program includes 5-7 hours per week and lasts several months.

Why does walking have little effect on weight loss? The primary reason is that the number of calories burnt during walking is much smaller than most people realize. For example, walking two miles briskly burns only 90 more calories than staying at home - this is less than a thin slice of bread.

In short it would take three months of walking three times a week to lose around 500 grams of body fat. Considering lack of time is cited as the number one reason (excuse?) for not exercising it is also unlikely most people would be able to find that sort of time. So, what is the best method of exercise if your main objective is to shed that excess body fat?

After age 30 we all lose between 300-300 grams of muscle tissue per year which causes our metabolism to slow down. This is what allows excess body fat to accumulate as almost all body fat and dietary fats are burned in the muscles. To reverse this situation strength training exercise needs to be used to rebuild lost muscle tissue to speed back up the body's engine - the metabolism.

Research has proved that up to 44% more body fat can be lost when a strength training program is followed along with a proper nutrition plan over what can be achieved with a restricted diet plan alone.

Muscle is the secret weapon in the war against fat. It is natural and grows without drugs or expensive supplements, improves the look of your body and gives you more strength and energy. Also, with less fat and more muscle tissue your body will have the slim, fit and sculpted look that everybody wants. You will stay slim and literally become younger as the amount of muscle your body contains is highly correlated with how old you look.

Many people have a fear of building muscle and worry they will get "bulky" or "larger" if they do workouts engineered to gain muscle. Most people who visit a gym say they just want to lose fat and "tone up" and adding a little more muscle to your frame accomplishes both of these objectives. Gaining muscle tissue has long term benefits that aerobic training (walking, jogging, cycling etc) can never begin to match.

Muscle works like a brigade of fat-burning fireplaces throughout your body always on fire and consuming fuel. You literally kick your metabolism into high gear so not only do you burn more calories when you work out, you will continue to burn a higher amount of fat 24 hours a day, seven days of the week.

Rebuilding lost muscle tissue is like hiring a fleet of employees and putting them in your body to burn fat, and they never fail you. Another huge payoff is you increase your body's sensitivity to insulin which greatly enhances your weight loss efforts. This is major because many people who are overweight are insulin resistant as well so it is a win/win situation all the way.

All that is required is 2-3 strength training sessions per week and this will melt away more fat that you would have thought possible. Seek the help of a fitness professional to set up your program so you get the best results possible in the shortest time.

Due to a higher metabolic rate you can now eat more calories - you will not need to starve yourself to lose weight. This in turn means less calories have to be cut out of your daily diet and successful weight loss will happen with much less effort. Try it and see for yourself how easy it really is when you have the right tools to do the job.

By: Gen Wright