Walking for Weight Loss
Walking for weight loss isn't as simple as it sounds. Instead, you have to use the latest research findings and secret techniques to get maximum results in minimum time.
Does your walking for weight loss program include?
1. Easy walking for 40 to 60 minutes
2. Hill walking
3. Walking at the hardest pace you can sustain for 40-60 minutes
4. Interval speed walking
Only 3 of these methods seem to help people lose weight when on a walking program. Unfortunately, the first - and easiest method - is unlikely to help you lose weight.
However, before we get to the three most effective ways to do walking for weight loss, we have to talk about the importance of nutrition and diet for fat burning. You will not be able to lose weight if you eat too many calories and too much junk food.
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Eliminate these ingredients and foods from your diet:
2. Any food from a bag or a box
3. Processed carbohydrates
4. Trans-fatty acids
5. Juice and soda and high-calorie coffees
Make sure you have the following foods in your diet:
1. Raw fruits (5 servings per day)
2. Raw vegetables (5 servings per day)
3. Raw nuts (1-2 ounces per day)
You also need to make sure you eating fewer calories than you need. You'll find more information in the Turbulence Training fat loss Nutrition Guidelines, but let's return to the walking for weight loss workouts for now.
The first type of walking program that works is hill walking. Do a warm-up first for 5 minutes, slowly increasing the intensity of your walking. Also, before you do the hard part of the workout, stretch your calves three times for 20 seconds. Hill walking is hard on the calves and can make them tight.
Once you are ready for the hills, walk up an incline at a brisk pace for 60 seconds. You should be able to complete this task at an 8/10 level of intensity. In comparison, running for your life would be a 10/10 intensity, and doing a normal brisk walk would be a 6/10 intensity. Adjust your workout accordingly.
As soon as you are done your brisk 60 second hill walk, walk very slowly down the hill (at a 3/10 level of intensity) and recover for 2 minutes. Then repeat the hill two more times. Only do 3 hills in your first workout, as you might be sore the next day. You can work your way up to 6 hill walks in one session.
The second walking for weight loss program involves walking the hardest pace you can for 40-60 minutes. Recent research shows that the harder you do cardio, the more belly fat you will lose. That's why the easy walking workout is fine for health purposes, but you will not lose weight with slow walking. Do this workout at a track, on a treadmill, or on a trail while wearing good shoes to avoid overuse injury.
Finally, the third way to do walking for weight loss is to do fast walking intervals. These are like hill walking, but done on flat ground and at a faster speed.
You can do each one of those walking for weight loss workouts once per week. However, if you are a beginner, just add one hard workout per week until you are up to three hard walking for weight loss workouts per week. This will help you avoid overuse injury.
|WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.
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