Running or Walking

Question
QUESTION: Hi,

I come from India. I am 28, height 5'8" and weigh 75 Kg. I eat moderately and avoid junk food.

I am running regularly for last 1 month in the evening hours. I want to know what is more beneficial is it running for just brisk walking for losing weigh and being in shape.

I just come across people saying that it's more or less same. Please let me know how better running a mile is over just walking.

Also please let me know how calories and fat differ. And what and how much exactly you lose while running a distance say 1 mile a day regularly.

I want to concentrate more on my Abs and hip portion more in comparison to other areas.

Please help me on this.


Thank you.

ANSWER: Tushar, great job working out!  Running is definitely more beneficial than walking.  They burn the same number of calories while you are exercising, but running will cause more calories to be burned later.  The faster you run, the more calories will be burned throughout the day because of your run.  

Calories come from the macronutrients carbohydrates, protein, and fat.  Fat has 9 calories per gram.  It has 9 calories whether you get it from your food or from your stored fat on your body.  Eating fat isn't bad.  It is important to eat polyunsaturated fat and monounsaturated fat.  If you eat those types of fats, eat lots of vegetables and fruit, healthy meat and dairy then you'll be doing great.  

The key to nice abs and hips is to burn fat.  I've never seen anyone with ripped abs and flabby arms.  The key is to work hard and eat right.  You'll get the abs and hips you want.  

Any other questions?  

---------- FOLLOW-UP ----------

QUESTION: Hi Nick,

Thanks for your reply. This is really helpful!

One more thing I want to know is how much time or distance is ideal for me to run/walk.

Say if I have a target of 2 month starting now! to get back into decent shape and a weight loss of 3-4 kg.

What diet I should take to support my Cardio training well. I am a veggie!

Thanks a lot again

Answer
Get in at least 3 miles a day 5 days a week.  If that's too much then build up to that.  I also recommend having a mile or two of that be interval training.  An example of that would be run a quarter of a mile fast and then jog a quarter of a mile slow.  You can go shorter distances than that if you'd like to run even faster.  The key is to have times where you get really out of breath.  This should help you achieve your weight loss and health goal.

I don't recommend a particular diet.  I recommend you fill your diet with fruit, vegetables, and brown and black beans.  Don't hesitate to use olive oil to make these more tasty, more filling, and higher in nutrients.  These will give you plenty of energy if you eat enough.  You can have other things in your diet, but focus on getting those things in your diet.