Despite each of the media hype in excess of fad "lose half the body weight in 3 minutes" diet programs, "miracle" diet health supplements, weight loss surgery and low-carb, low-fat, low-sugar foods... blah, blah, blah, the simple truth is that the best way lose weight inside a managed, sustainable way involves changing eating routine and becoming much more active. And if you could have been a couch potato for a long time, this can mean something as simple as being used to walking much more. In fact walking is an excellent exercise for weight loss - a simple rule of thumb is that a new 180 pound person will burn 100 calories for every single mile.
The sad the truth is that our progressively sedentary lifestyles have resulted in times where we consume much more calories than we all burn, hence the obesity epidemic which can be spreading across this developed world. Remote control controls, cars, personal computers, etc all promote lifestyles that involve merely a fraction of the training we are naturally made for. So how do we come up with a change?
Obviously, if you have a weight dilemma, you are not going to run a marathon 14 days after you begin any new work out programme. Patience is the key factor. Start slowly using a regular walk around the block, park yet another distance from work (or log off the train/bus with a stop which is usually further away), use the stairs instead of the elevator, etc. Just start doing lots of little things that will increase your higher level of activity and then build-up from there.
Few people realise exactly how good walking is really as exercise; if you walk with a relatively moderate pace for 30-60 a few minutes, you will burn off stored fat and may start to develop muscle and accelerate your metabolism. Studies also show that walking to have an hour a day will aid you to reduce your risk of heart problems, breast cancer, colon cancer, diabetes along with stroke.
In terms from the energy you consume during walking, the is the range covered, so once you begin your walking for weight loss exercise regime, your focus needs to be on increasing the length covered first and then you can try increasing your swiftness. However, when you start building up the speed you'll find that your exercise routine will really begin to bear fruit. The reason being (surprisingly) brisk walking may be almost as energy-sapping seeing that jogging.
The cause of this is that walking with a speed quicker in comparison with 3. 1 mph will naturally bring about you increasing your stride length. Using longer strides is inefficient since is it requires more energy to go your legs forward, which in change requires more arm and torso activity, which can only be achieved by greater bodily and hip rotation. Basically it means you happen to be giving yourself a new harder aerobic along with calorie-burning workout.
Depending on your commitment and higher level of discipline, you will hopefully see that a simple walking regime will quickly produce some great results with regards to weight loss along with health improvement. The key should be to then start increasing the level of activity to steer clear of a "plateau" effect where the body gets used to the current level of activity and no further weight loss gains are achieved. This increased pastime may involve going for walks, joining a health and fitness center, etc, but always bear in mind that there are some simple ways to burn many much more calories whilst jogging, including:
• Using walking poles; fitness walking poles such as Like poles along with Nordic Walkers will help you to burn more unhealthy calories.
• Learning Race walking; walking at rates of over 1 distance per 13 minutes uses more muscle groups, burn more unhealthy calories and build muscles.
• Carrying additional weight; as shown in most army training workouts, walking with extra weights is a wonderful way for improving fitness levels. Place the weight (not in excess of 10 pounds) inside a backpack or at your hips so the body can stay balanced as well as your posture is not affected. However, this is not recommended if you happen to be still relatively unsuitable or inexperienced - walking with bad posture or adding weight on your arms or legs can potentially lead to damage.
A last tip is to locate a partner who can go walking with you. On the other hand, try to make sure that is a person who is usually fitter and/or much more motivated than a you - someone that will push you in order to greater efforts.
