Sunday, August 19, 2007

How To Lose The Most Fat With Walking

How To Lose The Most Fat With Walking

By David Grisaffi, CHEK

Corrective Exercise Kinesiologist

Golf Biomechanic Certified

Nutrition and Lifestyle Coach


Three universal goals nearly all of us share are: (1) to live longer,

(2) to live free of illness and (3) to control our weight. Amazingly,

walking lets us achieve all three. In fact, walking may be your
best

medicine for slowing the aging process, reducing your chances of
illness

and slashing your body fat. For anyone out of shape or not athletically-

inclined, walking is the no-stress, no-sweat answer to lifelong

conditioning. All you need is a good pair of shoes, a little time,
a few

guidelines from a fitness professional and you're ready to go.


Unfortunately, there's more misinformation floating around today
about

fitness walking and weight loss than ever before. Some experts even
say

walking is not effective for weight loss at all and they insist
that

only higher intensity forms of cardio will do anything to improve
your

body composition. Others fitness experts believe that you should
not do

cardiovascular exercise every day - even walking.


There may be a little truth in each of those statements, however,

walking always was and still is one of the best exercises for

strengthening your bones, controlling your weight, toning the muscles
in

your lower body, maintaining good posture and improving your self
image.


Walking uses almost every muscle in the body, it improves circulation
of

blood to the joints and massages the blood vessels, keeping them
more

elastic. Walking also helps you maintain muscle and an efficient

metabolism as you get older (not to mention keeping you young "in

spirit.")


Walking is incredibly convenient too. Since you don’t need
a gym or any

special equipment, you can walk any place, at any time and that
allows

you to lose weight and get fit with little or no interruption to
your

busy schedule.


People who diet without exercising often get fatter with time.
Although

your weight may initially drop while dieting, weight loss from low

calorie and especially low carb diets consists mostly of water and

muscle. When the weight returns, it comes back as fat. To avoid

getting fatter over time, you must increase your metabolism by

exercising daily.


To get the maximum benefits of a walking program, you need make
it more

challenging than a leisurely "walk in the park." Walking
at a steady and

brisk pace burns more fat simply because it burns more calories.
Just

remember to begin slowly to avoid muscle soreness, and increase
your

pace over time as you become more fit.


To lose weight, it's ideal to alternate your walking sessions between

high intensity and lower intensity days. For example, on one day
walk

for 30- 45 minutes as a steady and moderate pace. On the next day,
walk

at a faster pace. You could even do "road work" like the
boxers do,

where you break up your walk along the route with some sets of squats,

lunges, bench push ups or other body weight or calisthenic exercises
to

make it a real cardiovascular and muscle blaster of a workout! It

doesn’t have to be boring or the same thing every day. Make
it fun and

keep it up consistently, leading an active life-style 365 days a
year.


Slow and casual walking has benefits, but you will not get as much
out

of walking at a very slow pace because we all have a built-in mechanical

advantage for walking long distances at normal speeds.


Our bodies, via the spinal column, muscle attachments and bony

structures, reserve energy in the musculoskeletal system and release
it

back to us without asking for additional energy output. In other
words,

as you walk, your spinal column keeps energy in reserve because
of the

way you straighten and extend your spine during normal walking.


As you step, your spine is stretched, and as you take another step,
the

energy reserved in the spine is used in propulsion. The spine acts
very

much like rubber band as your walk, harnessing this reserve energy.


To get substantial cardiovascular, muscular and weight loss benefits,

this is why you must walk briskly or create extra movement patterns

beyond casual, slow walking in order to optimize your walking program

for weight loss and cardiovascular fitness.


Walking the right way will also improve your posture and tends
to help

keep you upright (because you must see where you are going). Just
hold

your chin up and shoulder slightly back.. Walk with your heels hitting

the ground first and your feet pointed forward. Swing your arms
fully

and make lengthy strides.


To lose weight and achieve optimum health, exercise and diet are
both

necessary and interrelated. Exercising without maintaining a balanced

diet is no more beneficial than dieting while remaining a couch
potato.


Carbohydrates are high-octane fuel. They provide energy for movement

and help raise internal body metabolism. They're also satisfying.
The

key is to avoid adding high-fat and high calorie toppings to your

carbohydrates. Also be sure to focus on fruits and vegetables and
do not

eat the majority of your carbohydrates from the starch category
such as

bread, pasta, rice, and potatoes. These type of carbs can create
an

insulin spike, which in turn feeds your fat storing system.


Fruits and vegetables are the ideal health, diet and fat loss foods
for

many reasons. They're relatively low in fat and calories, high in
fiber

and rich in essential vitamins and minerals. The National Research

Council recommends eating five or more servings of fruits and vegetables

a day.


Your everyday habits will determine your long term body weight
and body

composition. Make sure you get enough sleep, drink enough water
to

expel toxins, avoid processed food as much as you can, eat your
fruits

and veggies, eat organic when ever possible and work hard.


Just one last thought: taking a three-minute walk after each meal
is

worth a four pound reduction in body fat in a year’s time.
Climbing two

flights of stairs a day burns off half a pound of body fat in a
year.

On the other hand, one candy bar eaten daily will cost you 20 pounds

annually.



Firm and Flatten Your Abs


If you enjoyed the information in this article, you will also enjoy
the

David Grisaffi Walking Guide, which is a complete walking exercise
plan

that comes FREE with the Firm And Flatten Your Abs program at

Firm and Flatten Your Abs




David Grisaffi, C. H. E. K. II, CFT, PN

Corrective Exercise Kinesiologist II

Golf Biomechanic

Nutrition and Lifestyle Coach II

mailto:david@flattenyourabs.net

http://www.FlattenYourAbs.net










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