Begin Your Fitness Plan by Walking
As a fitness trainer I hear excuses all the time about why someone doesn't have any time to shape up and start losing weight and begin a fat loss program. When you really put someone's lifestyle under the microscope and examine their time and resources it usually becomes pretty clear that they do have enough time but they just don't want to do change their lifestyle. I have found that everyone has enough time for a reasonable fitness plan but each person may have different resources available to them. If you don't have a gym membership or exercise equipment you shouldn't let that stop you from dropping the unwanted pounds that you have been carrying around. Here are a few simple ways to add walking to your exercise plan.
At What Pace Should I Walk For Best Results?
Many people think that burning fat requires long hours of intensive cardio so rather than exercise they do nothing. It's true that doing intensive cardio and weight training has a strong effect on increasing your metabolism and fat loss due to the increased heart rate and aerobic activity but walking has some outstanding benefits as well. For someone that is either obese or not in good enough condition to start a cardio program walking is the perfect way to start. Walking at a slow pace of 2 mph actually burns more calories per mile than walking at a moderate to fast 3-4 mph pace. Researchers at the University of Colorado at Boulder found that walking at a slower pace reduces your walking efficiency. How does being less efficient burn more calories? Think of a fuel efficient car that can run on less fuel. The body is the same way. The faster you move the more efficient the motion is and there is greater momentum to push you forward thus using less overall calories. The slower pace also puts less overall stress on the joints. Once you have dropped weight and got yourself into better condition you can start increasing the pace and increasing the distance. This will then get you into your target heart rate for fat burning. To figure out your target heart rate you can use one of many online calculators.
Take the Stairs - Add More Walking To Your Day To Day Activities
Elevators have made life easier but did you know that walking up a flight up stairs burns a tremendous amount of energy? It's not a very efficient movement for the body because we are not used to doing it like we are walking. If you typically use an elevator to go to the 3rd or 4th floor of a building try switching to taking the stairs. During the course of a year you will have burned off enough calories to equal a couple pounds of fat by just doing that. Another easy way to walk more is by parking further away from buildings. How many of you are guilty of driving around a parking lot for 5 minutes just so that you don't have to walk an extra 50 feet? On your next trip to go shopping park further away. Do this consistently throughout the year and you will have burned enough calories for another pound or two of fat. If you have a dog start taking them for longer walks (they love the exercise and extra time with you!). If you have been gaining a pound or two per year then try a leisurely stroll around the neighborhood after dinner with your spouse or family. It can add up over the year to burning enough calories to keep you from gaining that yearly weight.
Increase The Difficulty
If you are looking to add a challenge to your walk there are a few things you can do to boost the calories per mile. You can purchase a weight vest that will allow you to add weight in 5 pound increments up to 40 pounds. Once you have dropped a lot of weight or if you are lean already this will really up the ante for fat burning and difficulty. If you don't want to invest in a weight vest a pair of light dumbbells can suffice. They might not seem much for the first mile but the added weight really starts to become apparent once you are a couple miles into your workout. The added weight will burn more calories and make it easier to increase your heart rate to your target. There is also a way to maximize your time and get an abdominal workout in while you walk. While you are walking at a slow pace suck your abdominals in from the diaphragm like a vacuum. Hold it in place for 5 seconds and then let it back out. Hold it as tight as you can for a 5 count. If you have weak abdominal muscles this will actually be very challenging at first and takes a bit of concentration. Do this for 5-10 repetitions holding for a 5 count and as the weeks go by work up to 25 reps and hold as long as 10 seconds. Also walking with proper posture rather than hunching forward will work your core muscles and abdominals. If you find your lower back is starting to hurt from walking there is a good chance it is due to weak abdominal muscles. If you decide to do these ab strengthening exercises during your walk then make sure to do them at the end. You want your abs to be strong and fresh for the entire walk so that your back doesn't fatigue. You can also purchase an inexpensive treadmill for home and put it at an incline. An incline of a few degrees increases the difficulty exponentially. Many bodybuilders that carry a lot of extra pounds on their body have found that simple treadmill work at an incline is a great way to strip off body fat quickly without putting excess stress on the joints. Adding to the difficulty with light dumbbells will burn more calories.
Decrease The Boredom
For some people walking may still seem boring and might need something to take their minds off of it. There are a few simple tricks for this as well. Download your favorite music into an iPod. If you aren't a fan of music but love to read you can actually get many of today's bestsellers in MP3 format. You can also download courses on just about anything and turn your daily walk into a time to learn new skills.
Begin Now
Start walking and start enjoying the benefits of extra calories burned everyday. If you are looking for a serious and more advanced fat burning workout I suggest you try High Intensity Interval Training (HIIT) by clicking here to see this workout. These 18 minute workouts will increase your metabolism to new levels and strip body fat off quickly.
About the Author
Get a FREE FAT LOSS WORKOUT with my favorite recipes for ripped abs by clicking here! If you want to know How To Get Ripped Abs check out the How to Get Ripped Abs Review. See the complete details of the system to get ultra lean or in phenomenal condition for the most intensive sports.
Tuesday, November 10, 2009
Too Late for Weight Loss in 2009? by Judy Conway
2009 is coming to an end. How many of us have met our weight loss resolutions? Is it too late for weight loss in 2009? It is so very hard. I want to encourage you that you still have 52 more days to still chisel away at those pounds! Do not give up! Just keep your goal in sight. We can do this.
I know that I am not about to give up. I might not have lost all the weight I had set forth to lose, but at least I have not gained. To me that is a plus. Even if you finish out the year having lost only 10 or so pounds, you have done well. Congratulations! It is a beginning for more weight loss in 2010.
I have been on a diet since I was 13 years old. I have lost myself time and time again. I did have one short spell in my life for about three or four years where I had lost about 70 pounds and had kept it off.
Alas, then came divorce, I became a single mom, had a hysterectomy and quit smoking. What was I ever thinking? Bit by bit those pounds crept back on. I have tried the same types of diets I have gone on in the past and managed to lose weight. The only difference is they are not working any more.
I look at people around me on the same diet I am doing and they are losing and I am not losing an ounce. Why? It is so very frustrating. Have you ever been in that situation?
Recently I read an article in First for Women magazine, their November 16th, 2009 issue entitled, "Always Craving Carbs?" This article has confirmed to me what I have discovered lately.
You see, I have a Metabolism problem, and have even been diagnosed with insulin resistance. I have followed to the tee eating programs given to me by a nutritionist at my physician's office. No progress whatsoever. I often feel that people looking at me are thinking, "Yeah, right, she has got to be cheating on her program." Trust me I am not. Lately, I discovered that carbohydrates are affecting me differently than they do other people.
This article deals with a book written by Diane Kress, R.D., titled, "The Metabolism Miracle". She goes into detail about the fact that everyone is not a Metabolism A person. There are about 46% of us who fall into the alternative Metabolism B Category. This means that our bodies will not respond to the same diet program that a Metabolism A person's body does. This is probably why the plan my nutritionist gave me did not work.
There are three steps to this program. I have just begun Step One which will last for eight weeks. This will be a low carb period to rest my overworked pancreas and liver while shrinking fat cells. During this period there should be a decrease in cholesterol (hurray), triglycerides (double hurray), blood sugar and blood pressure.
I am going to be devoted to this program for many reasons. Mainly, I do not want to live my life with deteriorating health conditions, increased medications and possibly insulin. Even as I write these words, it only confirms that this is a matter of life or death to me. I am 63 years old and have a lot more years I want to spend with my family and to be able to watch my grandchildren grow up and start their lives. I might be selfish, but I do not want to miss out on those times. My family is very important to me. It has been the glue that has held my life together.
Here are a few clues that you might have Metabolism B:
Midline fat
Diets that have worked in the past no longer produce results
Decreased calories, increased physical activity but no weight loss
Hypoglycemia
Mother with pre-diabetes and a sister with gestational diabetes
Craving for carbohydrates
Fatigue and mild depression
Of course, before you embark on this or any diet program, check with your doctor. At least get a full blood workup so you will be able to check you numbers and make a decision for yourself that this could be an answer to your weight problem.
I will be keeping you posted on my blog as to my progress. I have not had success with my physician's guidance, or lack thereof, in losing weight. I do know that a lot of my symptoms are outlined in "The Metabolism Miracle" and I just cannot walk away from it without giving it a try.
I am also using Leslie Sansone's, "Walk Away the Pounds Express" DVD which gives me a brisk two mile walk that amounts to thirty minutes of increased heart rate.
I am looking forward to welcoming 2010 on the road to better health. I will also have been able to lose weight in 2009! I hope that this has been helpful to you. Please feel free to comment and if you choose to try this program, let me know how you are doing. We can all encourage to one another.
Blessings,
Judy Conway
Skype ID: judy.conway
For updates please visit my blog at: http://judyconway.com
About the Author
Judy Conway is a retired grandmother. She has a passion for writing and utilizes her skills in her blog. She enjoys spending time with her family and learning new skills on the internet. She also has a passion for helping others.
I know that I am not about to give up. I might not have lost all the weight I had set forth to lose, but at least I have not gained. To me that is a plus. Even if you finish out the year having lost only 10 or so pounds, you have done well. Congratulations! It is a beginning for more weight loss in 2010.
I have been on a diet since I was 13 years old. I have lost myself time and time again. I did have one short spell in my life for about three or four years where I had lost about 70 pounds and had kept it off.
Alas, then came divorce, I became a single mom, had a hysterectomy and quit smoking. What was I ever thinking? Bit by bit those pounds crept back on. I have tried the same types of diets I have gone on in the past and managed to lose weight. The only difference is they are not working any more.
I look at people around me on the same diet I am doing and they are losing and I am not losing an ounce. Why? It is so very frustrating. Have you ever been in that situation?
Recently I read an article in First for Women magazine, their November 16th, 2009 issue entitled, "Always Craving Carbs?" This article has confirmed to me what I have discovered lately.
You see, I have a Metabolism problem, and have even been diagnosed with insulin resistance. I have followed to the tee eating programs given to me by a nutritionist at my physician's office. No progress whatsoever. I often feel that people looking at me are thinking, "Yeah, right, she has got to be cheating on her program." Trust me I am not. Lately, I discovered that carbohydrates are affecting me differently than they do other people.
This article deals with a book written by Diane Kress, R.D., titled, "The Metabolism Miracle". She goes into detail about the fact that everyone is not a Metabolism A person. There are about 46% of us who fall into the alternative Metabolism B Category. This means that our bodies will not respond to the same diet program that a Metabolism A person's body does. This is probably why the plan my nutritionist gave me did not work.
There are three steps to this program. I have just begun Step One which will last for eight weeks. This will be a low carb period to rest my overworked pancreas and liver while shrinking fat cells. During this period there should be a decrease in cholesterol (hurray), triglycerides (double hurray), blood sugar and blood pressure.
I am going to be devoted to this program for many reasons. Mainly, I do not want to live my life with deteriorating health conditions, increased medications and possibly insulin. Even as I write these words, it only confirms that this is a matter of life or death to me. I am 63 years old and have a lot more years I want to spend with my family and to be able to watch my grandchildren grow up and start their lives. I might be selfish, but I do not want to miss out on those times. My family is very important to me. It has been the glue that has held my life together.
Here are a few clues that you might have Metabolism B:
Midline fat
Diets that have worked in the past no longer produce results
Decreased calories, increased physical activity but no weight loss
Hypoglycemia
Mother with pre-diabetes and a sister with gestational diabetes
Craving for carbohydrates
Fatigue and mild depression
Of course, before you embark on this or any diet program, check with your doctor. At least get a full blood workup so you will be able to check you numbers and make a decision for yourself that this could be an answer to your weight problem.
I will be keeping you posted on my blog as to my progress. I have not had success with my physician's guidance, or lack thereof, in losing weight. I do know that a lot of my symptoms are outlined in "The Metabolism Miracle" and I just cannot walk away from it without giving it a try.
I am also using Leslie Sansone's, "Walk Away the Pounds Express" DVD which gives me a brisk two mile walk that amounts to thirty minutes of increased heart rate.
I am looking forward to welcoming 2010 on the road to better health. I will also have been able to lose weight in 2009! I hope that this has been helpful to you. Please feel free to comment and if you choose to try this program, let me know how you are doing. We can all encourage to one another.
Blessings,
Judy Conway
Skype ID: judy.conway
For updates please visit my blog at: http://judyconway.com
About the Author
Judy Conway is a retired grandmother. She has a passion for writing and utilizes her skills in her blog. She enjoys spending time with her family and learning new skills on the internet. She also has a passion for helping others.
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