Instant Weight Loss Strategies That Anyone
Can Use
You’ve probably heard it a hundred times
before but I will say it again, incidental activity is very important in the
process of losing weight as you can burn more calories than relying on dietary
means alone.
Fat is burned from the body when cells
oxidize to release energy in the form of exercise or movement. When the
exercise is done slowly to moderately then the majority of energy is taken from
the fat stores.
The loss of fat comes from fat cells all
over the body, not from one or more specific area’s so spot reduction of a
certain area is not possible. The main priority of this article is to show you
the quickest and safest way to lose fat from the body.
The key to effective aerobic training that
burns off the maximum amount of fat is long-term consistency not intensity.
It doesn’t matter if you run a mile, jog a
mile or walk a mile you will burn exactly the same amount of calories.
The best exercise by far for the purpose of
fat-loss is fast walking either indoors on the treadmill or outdoors. What many
don't know is that walking produces a greater percentage of fat loss as opposed
to jogging or running. Other aerobic activities are the treadmill, bike,
climber or any other training gear found in or out of the gym.
Walk or exercise until you are mildly
puffing and hold that rate until the allotted time. If your aerobic activities
leave you panting or breathless, your going too hard, your energy is coming
from your carbohydrate reserves and not from your fat stores. Try fast walking
for one hour a day every day of the week if you are able.
Here are some of the benefits of Fast
Walking.
Easy to Perform
Most Conventional
All Natural Body Movement
Doesn't Cause Injuries
Can Be Done Anywhere
The Best Minimal Effort Exercise for Fat
Loss
Research shows that regular, brisk walking
is one of the best exercises we can do for overall fitness.
It suits people of all ages and fitness
levels, it’s easy to get started and there's no complicated technique to learn
or equipment to buy.
Walking is an excellent way to get fit
because it uses nearly all the muscles and, as you have to carry your body
weight, you can get a good workout from it.
It’s also safer on the joints and the back
than most other forms of exercise because you're not jumping up and down, so
the impact is low.
Studies have shown that taking a daily
20-minute walk can reduce the risk of heart attack as much as 50%, it also
reduces high blood pressure and helps to burn fat to keep weight under
control.
Walking and other weight bearing exercises
(Strength training) helps to increase bone mass, which protects against
osteoporosis and bone fractures.
In the first two weeks, go for a 20-minute
walk every other day and then increase this to 40 minutes.
At first try to do five 20-minute walks per
week totalling 100 minutes a week.
Once
you get used to the regular exercise, increase this to 40 minutes for five times
a week.
You can then gradually increase this as you
see fit, if you want to walk every day for 40 minutes or even an hour so be it.
Remember the more you walk the more fat that will be burned off.
The best pace for fitness training will make
you slightly breathless, but you should still be comfortable and be able to
carry on a conversation.
As you get fitter, you'll want to stretch a
little harder to keep your heart rate up.
Try lengthening your strides, increasing your pace. Keep your shoulders
back, your chest lifted and your tummy pulled in when you walk, hold your head
up for open, easy breathing.
Practical Tips…
If your feeling stressed, try counting your
steps repeatedly from one to ten as you walk, this helps some people achieve a
meditative effect and can be a great tension reliever when practiced over a
full 40 minutes.
Time yourself, measure the distance or
increase the gradient to make the workout more challenging. Drink plenty of
fluids during and after your walk.
Make safety your first consideration. Don't
walk after dark except in well-lit, busy places.
Start the walk slowly, and then gradually
increase the pace.
So, go ahead in all other activities try to
move, move, move. Try parking the car further away from your destination so you
can walk the extra distance, hide all your remote controls so you have to get
up and change the channels manually. These all help burn those extra calories
and body fat from your frame.
Gary Matthews is the author of the popular
fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right
now for your 'free' weight loss e-course.
