I am currently reading Biochemistry for Sport and Exercise Metabolism, and there is an interesting chart that shows how if your exercise pace is low (e.g. walking), human body is primarily using body fat as a source of energy and glycogen storage is basically kept intact. Since I am currently in the process of building muscle mass, theoretically this seems like a reasonable way to burn excess fat without impacting my muscle gains. Would this work? Also, what would be the best way to approach this, should I go for a walk 2 hours after a meal so my blood sugar is down and then walk for 1-2 hours?

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    No, because your body will use more glycogen stores later to make up for it. The only way to burn fat is to be in a net caloric deficit. – JustSnilloc Mar 30 '19 at 11:18
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    Apart from that, who has 2 hours time to walk after each meal? Don't set yourself goals you cannot possibly achieve. – Raditz_35 Mar 31 '19 at 10:18
  • @Raditz_35, I find "who has time for x" answers to be extremely annoying: they're just ducking the question, and don't provide useful information for people who do have the time. – Mark Apr 2 '19 at 19:53
  • @Mark you are missing my point. Many things work if you ignore efficiency. We have solved all issues in the world if we ignore it. It's not a minor nitpick but a major one, especially when it comes to such topics. If the OP has the time, fine, ignore my comment. If I made them consider that their plans might not be possible, well, maybe that's helping them come up with a better solution. People overthink when it comes to fitness and ignore the easier but no less effective & efficient solutions. If they are the1% that has the time, no harm done, if not, it might help – Raditz_35 Apr 3 '19 at 3:25

Unfortunately the answer to your question seems to be: NO. Layne Norton knows more about this topic than most and here is an article he wrote about it: BEST FORM OF CARDIO FOR BODYBUILDING? As you can see walking falls into the same category as endurance running. Interestingly cycling seems to be far better than walking or running.

It seems the only cardio that does not impact muscle mass is HIIT eg. sprinting. The sledge push or burpees can be done as a HIIT exercises and are gentle on the joints compared to sprinting.

I train strength and walk for at least 30 minutes every day. It is a trade-off. Walking may not be the best for muscle gains but is excellent for general health.

  • That is surprisingly one of the better articles I've read on that subject. Backed with science and intelligently correlated. Good find. – JohnP Apr 4 '19 at 14:07

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