Walking For Weight Loss

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woman walking Walking is one of the best routines for weight loss.

 

 If you are overweight or have not exercised for a long time, walking is the most efficient way to help you incorporate exercise to your overall slim down plan.

propet-walking-shoe It is easy, cheap and you can do it almost everywhere. All you need is a pair of comfortable sneakers and off you go. You may walk anywhere, in a park, by the beach, in the countryside or simply in your neighborhood. You can walk every day, anytime, in all weather, all alone or with company.

 

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The only trick is to keep a vigorous pace or even better try interval training to increase calorie burn:

Start with a moderate pace for 10min. Then jog or walk fast for 90sec (by fast we mean not to be able to maintain a conversation) before returning to a moderate pace. Continue this cycle throughout your walk.

It is recommended to walk for at least 30min 4-5 times a week, to have results. Soon, though, you will be able to extent those sessions to 1 hr or more. For even better results, try using weights, sticks, walking up hills or using the elevation feature on a treadmill. All these tricks will raise significantly your calorie burn.

The most important factor is consistency. It is estimated that walking just for 30min/day equals to 90calories which leads to a weight loss of 10 lbs in a year without any dieting! A brisk walk (at 4mph/hr) burns approximately 350 calories per hour. It takes 3,500 calories to equal 1 lb of fat, which means that you need to burn 3,500 cal more than you take in with food in order to lose 1 lb a week. Cutting 500 cal/day from your diet will help you accomplish this target but if you also walk, you may lose more than 1lb/week.

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Walking for weight loss and following a balanced nutrition, will help you get rid of your extra pounds in a relatively short time. You will soon be leaner, healthier with a firmer body and an overall better mood.

Tips for Life Fat Loss


 

 

If you really want to lose weight and get fit, there are certain points you must take into account.


First of all, get to know your health indexes: cholesterol levels, blood pressure, blood sugar levels etc, all information provided by your typical annual check-up. Don’t forget to check your thyroid. Imbalances of the thyroid hormones lead to metabolic disturbances. The problem, once diagnosed, can be controlled with proper medication and make a significant difference to your efforts.


Nevertheless, there are a few tips that can help you on your fight against accumulated and stubborn fat.


Never follow too low calorie diet plans. Your metabolism is the mechanism that transforms food into energy. The less the food levels in your system, the lower your metabolism becomes. When you start cutting off calories, you begin to lose weight, at first. Soon enough, though, you may reach a “plateau”, that your brain interprets as a state of “famine”. In order to protect your body from starving to death, your brain blocks the metabolic function, preventing you from losing any more weight. When your metabolism is blocked at a very low level it is almost impossible to lose weight by simply reducing further your food intake.
As a consequence, the proper way to a thinner you is by keeping your metabolism busy, i.e. keep eating. The secret here is when to eat and what.


Research has shown that three main meals per day or up to five smaller meals throughout the day are perfect for keeping your metabolic rate active. In any case, you should never go more than six hours without eating. This routine, combined with the proper type of food, will start showing positive results on your scale, will protect you from mood swings and cravings, will fill you up with energy and finally will help you stick to your plan and succeed.


Drink a lot of water, 8 to 10 glasses per day, or even more if you like. You may even consume 2-3 cups of herbal tea (avoid normal tea or coffee, since too much caffeine may eventually block your metabolism) or some fresh fruit juice (watch out for sugar, though) but do not include those beverages to your daily water intake. Water will keep you well hydrated and will help dissolve excess fat.


If you should eliminate only one food from your menu, this is sugar. Taking into consideration all the different kinds of food where sugar is well hidden, even among the healthy ones (i.e. fruits, breads, cereals etc) you realize you should NEVER add extra sugar to anything that enters your mouth. On a later post we’ll discuss in depth the consequences of sugar in our body.


 Last but not least, get active. Do some sports, discover weight lifting, yoga, pilates, practice to run a marathon or simply WALK! Yes, walking briskly for at least 30 min three times a week is the most efficient way to jump-start your metabolism. Even if you haven’t followed a routine for ages, or have health problems that prohibit intense training, walking is the perfect workout for anybody, with amazing results and no unpleasant side effects.


Finally, remember this: the key to fat loss is commitment. Make one change at a time, be it in nutrition or exercise, give your body time to re-adjust and follow it through to the very end. The more time you need to lose a pound, the more permanent the result is. Follow those tips for fat loss and enjoy the new self of yours for life.   

 

The Best Strategy to Lose Belly Fat Fast

 

woman losing belly fat

Despite what you may think, belly fat is the easiest fat you may lose when following any diet plan.

The best strategy, though, to lose belly fat fast, consists of 3 key components:

 

Get enough water

 

It hydrates the inner organs and systems in your body. The endocrine system is the one regulating your metabolism. When the glands are well hydrated, they work properly speeding up your metabolism and helping you lose weight faster. You should aim for 8-10 glasses of water daily to ensure that your metabolism works at full speed. Don’t count juices and milk to your daily fluid intake and avoid at all sodas as the sugars or artificial sweeteners that may contain hinder weight loss.

 

Eat right

 

Replace processed and packaged food with fresh fruit and vegetables, lean meats and healthy grains like oats. These foods give you more energy, keep your body nourished and help you lose excess fat and calories.

 

Get physically fit

 

Move your body to burn calories. A regular exercise plan such as walking for 30 min per day helps your body burn off excess fat.Follow an exercise program that will get your heart rate up and build lean muscle, like running, walking, swimming or biking. Begin by working out 3 times/week and gradually increase your frequency to every day.

 

Follow these 3 simple rules and soon enough you will see your mid-section shrinking. It is the best strategy to lose belly fat fast and feel fit and full of energy throughout the day.   

Fitness food

So, you found the perfect routine, you do it each and every day but still the results are not worth the sweat and the pain? Maybe the food you are consuming is sabotaging your efforts. With the right choice of food  you may fuel your muscles, burn more fat and boost your cardiovascular health. Have those 9 power foods before and after your workout to see results in no time.

 

Spinach

 

popeye eating spinach

 

This green leafy vegetable contains a compound that increases protein synthesis by 120%. Although you have to consume 2 pounds per day to see significant results, adding spinach to your daily nutrition plan will eventually make a difference

 

Pineapple and Papaya

 

pineapple and papaya fruits

Both of these tropical fruits are loaded with bromelain and papain, enzymes that help break down proteins for digestion and have anti-inflammatory properties to speed up your post-workout recovery.

 

Salmon


 

salmon fillets

Researchers found that cyclists who took fish oil for 8 weeks had lower heart rates and consumed less oxygen during intense bicycling than a control group did. The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption-so either take fish oil pills each day, or try to eat fish rich in fatty acids multiple times a week to see similar results.

 

Peanut butter and jelly sandwiches or Pasta With Meat Sauce

 

peanutbutter and jelly sandwichpasta with meat sauce dish The perfect post-weight training meal has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce are the best choices.
 

 

Pork Tenderloin


 

pork tenderloin dish

Lean meats are a great low-calorie source of protein, and scientists found that eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein every day than the average had 6 percent lower waist-to-hip ratios.

 

8 Ounces of Chocolate Milk


 

a glass of chocolate milk

 

British researchers found that milk does a better job than water or sports drinks at rehydrating the body after exercise. The reason is, milk has more electrolytes and potassium. Adding chocolate gives milk the perfect balance of carbs, protein, and fat for speedy muscle recovery.

 

 

 

Coffee

cup of coffee and coffee beans

Caffeine blocks a chemical that activates pain receptors. Taking a caffeine supplement (equal to two cups of coffee) after exercise reduces muscle soreness more than pain relievers can.

 

Green Tea


 

a cup of green tea

Scientists found that participants who consumed three cups of green tea every day for a week had fewer markers of the cell damage caused by resistance to exercise. So drinking a few cups every day may help your muscles recover faster after an intense workout.

 

Cold Water

 

a glass of cold water Drinking cold water before and during exercise can help improve your endurance.  It is the most direct way to reduce core body temperature, so it takes you longer to heat up and slow down.

 

How to Maximize Weight Loss with Walking

snickers

 

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Walking is one of the best methods to help you lose the extra pounds, especially those stubborn ones piling up around your midsection. If you walk vigorously for 30 min per day, you will soon see your waistline shrinking and your weight scale moving towards smaller numbers!

 Still there are some tricks in order to maximize your weight loss with walking.

  1. Keep yourself well hydrated. Water helps fat dissolve and exit your system through sweat and urine. Target for 8 to 10 glasses of water daily. Tip: Drink a glass of water half an hour before exercising. It will keep the muscles well hydrated in order to avoid injuries and will boost your fat loss.
  2. Exercise before breakfast. You may burn up to 30% more with an empty stomach- not to mention that your metabolic rate is so high after your routine that you still lose weight for several hours.
  3. Walk vigorously. Keep it fast and for even better results try interval training. Start with a moderate pace for 10 min, then jog or walk fast for 90 sec before returning to the moderate pace.  Continue this cycle throughout your walking session
  4. Swing your arms while walking. More muscles moving get more fat burning.
  5. Whenever possible go for hilly roads or stairs. The incline raises your caloric burn and gives you faster results. Caution: Avoid walking up and down hills or stairs if you have back problems. In any case start smoothly your sessions on flat surfaces and as you become stronger you may incorporate some incline to your routine
  6. Breathe deeply and consistently. The oxygen that enters your body will boost the fat burning process. Therefore it is strongly recommended that you exercise outdoors frequently.

All the above will help you maximize your weight loss with walking. If, for any reason, walking outdoors is not an option for you may want to try a Sunny Health & Fitness Treadmill instead or a walking routine such as “Leslie Sansone: Walk Away the Pounds Ultimate Collection”.