A simple walking workout that helped this dad to burn fat without losing muscle initially appeared on the male fitness.
When most boys think of a loss of fat and cardio, their default mode is: “I’ll go for running.”
This applies to Royce Nelson. Before losing 71 pounds and finding the right type of cardio for his goals, the 38-year-old will finish training by jumping on the treadmill, placing it at 7 miles / h and holding it for an expensive life.
“I’ve always scared it,” he says. “The bigger part of my energy was thrown into the training part of my workout. Cardio was just to burn some extra calories.”
The problem was that he didn’t work … And he would often not do cardio after his elevators. Even when he dropped by £ 249 to 178, Nelson’s running was inconsistent and never became easier.
In the end, he tried more slow, but still intense, version of Cardio: Incline Walking.
“I started getting better results and I didn’t make so much effort,” he says. Walking Incline helped him stay built, even when he accumulated from 178 to 215, and not only did every session tired him less, it was more likely to finish him.
Its results are not Fluke: A recent scientific study found that the type of tilted walking of Nelson was better at burning fat than jogging. Here’s how he went from crowded to skinny, and then to inflating, using this method, and the science behind him, which includes it in his own fat loss routine.
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How to find your ideal weight – and your ideal cardio method
A modified inclination program has helped Nelson build a muscle while maintaining fat loss.
About 15 months ago, Nelson weighed 249 pounds and had one wish: to be the best dad who could be for his three young children. The real estate manager knew that the healthier weight would help him keep up with the growing energy of his three children, at 5, 7 and 9 years.
“I had tried a diet in the past without any real training or exercise,” he says. “At the beginning, I had to fall in love with the gym.”
His new love affair began at Orange Theory Classs. Tying the heart rate based on a heart rate with a diet that consisted almost entirely of rice and chicken, Nelson began to lose weight quickly. Six months later, he fell to his weight in high school of £ 178. But he did not like what he looked or felt so light weight.
“With this weight, I just didn’t feel good. I would be very easy to tire. My workouts were not great,” he says. “I noticed around the 210-215 range when I descended that I felt really good and comfortable around that weight.”
Nelson decided to make his target range. To get there, he traded Orange Theory for a workout program to divide the body of the body … and those 7 MPH slogans of the treadmill. Often he would be too east to run even 20-30 minutes, and my impact hurts my knees. Therefore, he tried to walk several times, putting the tilt of the treadmill up to 13 percent and speeds up to 3.5 miles / h.
He was hooked.
“It wasn’t constantly hitting my feet and it was just easier after a good lift,” he says. Nelson started doing 20 minutes, 6 times a week and stayed lean as he was going to his target weight of 215 pounds. “I wasn’t so tired. And I got better results.”
The scientific secret behind the success of Incline Walking
Nelson’s slope walk has some science behind him. In a January 2025 study published in International Exercise Science MagazineResearchers have tested that the 12-3-30 workout known on the social media, where the treadmill is placed on a 12 % slope and 3 mph in 30 minutes of sessions. In the study, the practitioners completed a 30-minute session of this type, and then a treadmill, which moves at the speed they chose, works as long as it is necessary to burn the same number of calories they had on the treadmill.
The results: Running took less time – an average of 23 minutes – but the fuel that the bodies of the participants used were different. Running uses 67 percent of carbohydrates and 33 percent fat to nourish calorie burning, while walking uses about 60 percent carbohydrates and 40 percent fat.
This indicates that walking slopes uses more slowly trembling muscle fibers that use fat as a predominant source of fuel. And this could explain Nelson’s experience: our slow numbness of the fibers that feed us through walking and other activities of everyday life are not the same as taxes as a hard elevator. So these fibers have the energy to push Nelson through their walk after he has finished weight training – and they are better to recover, so he can do it again the next day.
Nelson’s plan: Royce performs a 20 -minute walk with 13 percent slope and 3.5 mph speed six times a week. Try this or 12-3-30 after your next elevator.
Related: How does this 36-year-old dad lose 100 pounds in 14 months-and detained it for more than a year
A simple walking workout that helped this dad burn fat without losing muscle, appeared for the first time in male fitness on June 18, 2025.
This story was originally reported by the male fitness on June 18, 2025, where it first appeared.