Walking and Weight Loss

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walking weight loss

If one is interested in shedding a few pounds, walking and weight loss go hand in hand. Walking is a great way to lose weight naturally, plus it also increases the body’s heart rate which will allow for the burning of more calories.

Walking at a Slow, Steady Pace

Beginners can start a new exercise program by walking regularly at a slow, steady pace. Walking for 30 minutes is better than no exercise at all. Calories don’t always have to be burned by running. Everybody needs to start somewhere. Walking and weight loss are also perfect for people who have injuries that may get further aggravated by more vigorous exercise.

Picking up the Pace

After about two to four weeks of walking regularly at a steady pace, it’s time to pick up the pace a bit. Increase the walking speed a little bit. The easiest way to do this is by using a treadmill. If the use of a treadmill isn’t readily available, just try walking quicker. One way to track walking speed without the use of gym equipment is by walking a certain distance at the slow and steady pace, then trying again at a quicker pace in order to beat the previous time it took to achieve the same distance.

Adding Intervals

Intervals are simply different speeds and intensities of exercise. Walking at a pace of 3.0 miles per hour for 60 seconds, followed by walking at a pace of 4.0 mph for 30 seconds is an example of walking intervals. More calories will be burned than if one were to keep a slow, steady pace for 60 seconds. Faster exercise helps increase the heart rate and an increased heart rate will result in more calories being burned. The more calories that are burned, the more weight can be lost.

Increasing Resistance

Increasing resistance will also aid in more calorie burning. Adding ankle weights is a way to increase intensity. More ways to add resistance include walking on uneven surfaces or walking up hills. Uneven surfaces include any kind of surface that isn’t flat, such as pavement. Grass, sand and gravel are great surfaces to walk or run on to increase resistance.
Gym equipment such as ellipticals and treadmills will have speed and resistance settings that can be changed with ease during walking workouts.

Walking and weight loss can go together. People don’t have to do fancy cardio dances or hours of running to lose weight. Walking burns calories too and that’s what people need to do in order to lose weight.

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Walking for Weight Loss: How to Get Started

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walking weight loss

Walking is one of the best and simplest forms of exercise to burn calories and fat, improve circulation, strengthen bones and joints, manage stress level and boost energy levels and the immune system. It also helps to maintain metabolism and is a great way to tone and shape the legs and buttocks.

There is such a large number of complicated exercise regimes that it often becomes more of a challenge to choose the right one than it is actually carrying out the plan. Also, many plans do not take into account everyday responsibilities such as work, children and social appointments. However, this simple plan can be adapted to work for even the busiest schedules and can help you lose weight and improve health without breaking a sweat!

Getting Started - The Little Things Count!

The most important thing to remember when beginning a walking routine is that it is miles and not minutes that count. It is easy to become intimidated by the numbers thrown around but remember that these are ideals and can be used as goals to work towards. The easiest way to begin a walking regime is to increase the amount of walking you do in your everyday life. This could entail parking your car further away from the office and walking or even leaving it at home all together; walking to your local shop; physically seeking out a friend or colleague as opposed to using the phone or email or walking the children the school. Even climbing the stairs and walking to and fro while talking on the phone burns calories. Walking for just ten minutes extra a day can burn up to 70 calories with a walk of 30 minutes using a surprising 184 calories!

Make it a Group Activity

Walking with a partner, with children or friends can provide the motivation needed to maintain your new regime and choosing different routes and energising music are sure-fire ways to keep boredom at bay and after just a week or two of this simple plan, the results will already begin to show. Thighs, calves and the buttocks will be firmer and more toned if you walk regularly.

Escalate and Intensify

Remember that when you become comfortable, it is time to intensify your regime in order to gain the best possible results. This can be done in a number of ways: increasing your speed, increasing the distance you walk, walking on a range of differing inclines (level ground, uphill and downhill walking) and adding ankle or hand weights. You can also increase the number of times a week or a day you take planned walks or begin interval training (a method where you stroll for two minutes and speed walk for one and so on) which is arguably the most effective form of fat burning exercise.

However, the most important key to success is to have fun!

It is no secret that exercise is a big part of weight loss. However, it is sometimes difficult to find the time or summon the energy or motivation to exercise. Walking is the perfect way to kick-start a new fitness regime, shift excess pounds, tone up and improve long-term health. There are no hefty gym bills to contend with and it’s an easy way to produce long-lasting results.

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Tips for Weight Loss

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tips weight loss

The reason many fad diets (and even some hardcore workout programs) fail is because they are difficult to sustain. For instance, certain diets that restrict calories to an unhealthy degree will help dieters lose weight quickly; however, dieters often gain the weight back (and more) because they cannot maintain these difficult goals.

Similarly, those who work out too hard can actually burn out. The extent to which this can happen varies from person to person, but it happens and can be extremely discouraging. Those who want to lose weight can follow these simple tips that may not bring about fast weight loss, but they will help you lose weight over time and keep it off.

Eat Breakfast

Eating breakfast every day not only jump-starts your metabolism, but also gives you all day to burn off those calories. Nutritionists recommend a breakfast of around 250-400 calories, and they recommend choosing foods full of fiber, as well as fruits.

Make Simple Substitutions

Instead of having a slice of Italian bread with garlic butter, eat a whole wheat pita with garlic hummus. Craving french fries? Have sweet potato fries. These small substitutions are easy ways to cut calories while still enjoying what you eat.

Simple substitutions make dieting easier, because you are not starving yourself or restricting calories to an unreasonable degree. You are, therefore, more likely to stick with the changes.

Lift Weights

While many people think that the only way to burn fat is through cardiovascular exercise, increasing your muscle mass through weight lifting actually helps your body burn more fat, even at rest. While you may see an increase in pounds in the scale at first, this is only because muscle weighs more than fat. You will begin to see changes in your body shape and fit into your clothes better, as you beging to lift weights two to three times a week.

Cut Out Sodas and Juices

Sodas and juices are high in sugar and calories. If you drink two sodas a day and can switch those out with water, black coffee, unsweetened tea, or green tea, you can save yourself an average of 300 calories a day. Green tea, in particular, has been proven to boost your metabolism. While the effects are not staggering, burning calories through drinking green tea is much better than consuming empty calories from a soda.

Get a Weight-Loss Buddy

Finding some way to keep yourself accountable is one of the best ways to control your bad eating habits. Some people find it easier to have a friend who is in the same situation and support each other. Others find it helpful to keep a journal of their caloric intake.

Put Half Your Meal in a To-Go Box

When people have more food in front of them, they tend to eat more. Asking for a to-go box before you even start eating will help you limit your portions. Be sure to do this prior to eating because getting a to-go box after your meal has no effect on your portion control.

Eat Every Few Hours

Complete calorie restriction is not going to work long-term because your body can go into starvation mode and store fat, or you could be driven to binge eating after restricting yourself so much. Eat small, healthy meals every few hours to keep your metabolism burning throughout the day and to avoid getting over-hungry.

There are many resources online to use in order to determine how many calories you should take in a day. Be sure to use a calorie calculator that takes into account your age, height, current weight, and how many calories you burn, on average, at rest.

Interval Train

Those who find it hard to find the endurance to run for an hour at a time should try interval training. It is not only one of the best ways to burn fat, but it alternates between high and low intensity, so you can exercise for longer without burning out.

These small tips are changes you can make to your lifestyle long-term because they are reasonable and sensible. Don't expect to see instant results, but expect long-term results!

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Steps to Best Weight Loss

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best weight loss

There are many diets and workouts on the market today and they all claim to have the best weight loss program. However, a dieter could become very confused because many of the programs directly contradict each other. Who knows what the best weight loss program really is? All of the great weight loss programs have some features in common. Here are the steps to best weight loss:

Step One: Decide to Lose Weight and Commit

Without a firm commitment to lose weight and a sincere goal, nothing will happen. However, when a person has reached the stage where enough is enough, then change will begin to occur. It is not easy, but by beginning with baby steps a large achievement may be accomplished. As soon as a person has become resolute, they will begin moving in the direction of the goal. This is the beginning of a great success.

Step Two: Select a Proven Weight Loss Program

It is usually best not to attempt to modify behavior alone. There are proven weight loss programs out there and many of them work. Seek out the program that seems to have the best rack record and follow it. There is no need to go it alone. Joining weight loss groups involves admitting there is a challenge with food but the programs exist for the purpose of helping dieters. The best weight loss programs have a group or individual counseling and instructional component, because there is a social and emotional aspect to being overweight. There is no need to think that “willpower” is needed. Actually, people are highly social and there is a great dynamic to a group or even working with an individual weight loss counselor. Two or more together have more power than one alone.

Step Three: Implement the Chosen Program

Follow the instructions given by the program. If some mistakes happen or there are examples of days where there is too much overeating, then just get back on the program again. There is no need to rate the day mentally as “good” or “bad.” There is no such thing as a “perfect” eating day. Just notice patterns and make the best choices. If too many off- program foods are eaten, and then just get back with it tomorrow. Also, the more active the dieter is, the better the program will work. Consider implementing a walking program, or getting in some other type of fun activity.

If these steps are followed, then desirable results will be achieved. True, lasting weight loss is possible for everyone.

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Three Weight Loss Aids

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weight loss aids

When it comes to losing weight, there are many different things for people to try. The weight loss industry has made billions of dollars by selling books, programs and supplements to people wanting to lose weight. Some of these weight loss aids have been successful – others, not so much. It becomes a game of trial and error for many people.

Although many experience a rapid initial weight loss, they often plateau quickly, making it harder to lose more weight. Or they reach the weight they want, stop taking the pills or following the plan, and end up gaining the weight back. Someone who is serious about losing weight needs to find a total program, one that plans for long-term results.

Diet Supplements

When it comes to diet supplements, there are too many to name. Most of these pills claim fast and extraordinary results. Green tea has become quite popular as a weight loss supplement and it can be found in many forms. Stimulants like caffeine are another popular ingredient in weight loss aids. Fat blockers are also on the rise in diet pills.

One weight loss pill in particular that has been approved by the FDA is Alli. Alli works by blocking some of the fat that a person consumes. But like other medications, there are possible side effects, including stomach cramps and nausea. Choosing a diet pill is something that needs to be discussed with a doctor because not all pills are safe.

Exercise Programs and Equipment

Another popular trend in weight loss solutions is exercise programs and equipment. All a person has to do is turn on the television late at night to see countless numbers of infomercials about the latest piece of exercise equipment or workout program. The programs and equipment promise to make a person’s body look better than ever.

Just like the supplements, some of these programs work and some do not, at least not for everyone. Exercise works best when combined with a healthy diet plan, so many of the programs offer the full weight loss approach. But it comes down to perseverance and willpower of the individual using the plan to measure the actual success.

Diet Plans

If supplements or exercise videos are not the right choice, a person can go with a diet plan they practice on their own. The Atkins Diet was popular for a while, but people grew weary of having to cut out carbohydrates. Pre-made diet meals and weight loss support groups are another route for losing weight. It helps to have meals that are pre-made, especially for those that have trouble counting fat and calories.
Having a strong support system for encouragement is also helpful.

Like pills and videos, a person has to be willing to part with some money in order to follow one of these plans. Ultimately, it is up to the individual which weight loss plan fits their life and their budget.

If a person is serious about weight loss, a combination approach will get the best results. A healthy diet plan, along with exercise normally does the trick. For those that struggle the most, a diet supplement and special exercise equipment to target trouble areas may be the better answer. Regardless of the approach, willpower and commitment are essential for losing weight.

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Simple Ways to Increase Weight Loss

4:19 AM Weight Loss Trainer 0 Comments

Most weight loss and exercise programs generally begin with a disclaimer to their new recruits that they need to start slow, and make small changes as they begin a fitness regime. Some eager fitness novices may feel disappointed by such a seemingly slow start down the path to being in shape.

But, it is important to realize that dynamite, which can certainly make a big impact if it is ignited correctly, comes in small packages. And, when it comes to getting fit, tweaking just a few daily bad habits can result in big fitness advancements. Here are some easy suggestions for improving behaviors that will support a quest for a healthier life.

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Eat a Green Salad Before Dinner

Studies have shown that people who enjoy a fresh, green salad before being served their entrees consume far fewer calories overall during the course of the meal. Eating a salad with low-fat dressing before the arrival of the food helps people feeling full faster, and they will consume less of the main course.

Also, eating a salad before dinner gives the extra health benefit of the nutrients from the vegetables. Consider ordering salad dressing on the side to help prevent healthy veggies from being smothered in high-fat dressing.

Use a Pedometer

According to the experts, the optimum number of steps a healthy adult should take in a day is 10,000. A pedometer is a small, discreet device that attaches to a person's shoes or belt. After it is programmed, a pedometer keeps track of the number of steps a person takes in a day. One study found that the typical person was indeed taking well below the number of recommended daily steps, averaging between 3,000 and 4,000 steps.

Using a pedometer is a simple way that fitness seekers can become aware of lazy habits and work to improve them. It can also serve as a reminder that fitness levels can be raised by performing routine activities as well as focused work-out regimens.

Choose Healthy Snacks With Less Sugar

Nutritional experts agree that sugar intake for the average person should be limited to around 40 grams per day. Most sweet treats in office vending machines, such as chocolate bars, cookies, and soda, contain nearly the daily recommended amount of sugar in one single serving package. For example, one Snickers candy bar has 30 grams of sugar and a 12 oz. Coca-Cola has 39 grams of sugar. Compare that with an apple that, on average, contains 16 grams of sugar, or a banana that has 14 grams of sugar.

Replace sugary, vending machine snacks that are packed with refined sugar with healthy, low-sugar snacks. This simple exchange of a daily chocolate treat for a piece of fresh fruit will begin to shave calories from your regular intake, which will help fat begin to burn.

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Cells Signaling for Hunger Found

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In collaboration of scientists from Barnard College, Columbia and Rockefeller Universities, cells that release the hormone ghrelin were found. The cells are located in the stomach and signal the brain when the next meal is expected. These cells, amazingly, release the hormone in a cyclic manner. The intervals between one secretion and another is computed according to the intervals between the meals in the last day or so. This finding can help design drugs that will decrease appetite by blocking this signaling and help fight overweight and obesity.

Ghrelin Induces Food Anticipation

It was previously established that the hormone ghrelin increases food anticipation level in both mice and human. It was demonstrated that mice lacking ghrelin seek for food later than normal mice; in addition, people that were injected with ghrelin before dinner took more food from the buffet than the rest of the people. Ghrelin is known to participate in the decision making in the brain when to eat and when to start looking for food. In this research the cells that produce this hormone were found.

The pariental cells are found in the stomach epithelium and until now were known to secrete gastric acid and intrinsic factor, important factors for digestion and absorption of the food. In this research they were found to also secrete ghrelin to the blood. The hormone then reaches the brain and encourages it to start looking for or anticipating food. The secretion was found to be circadian and controlled by several proteins.

Circadian Appetite-Controlling Clock

The hormone is secreted in predefined intervals, set by the meals of the last day. In the research mentioned, the circadian clock mechanism was found and it was shown that when each of the proteins involved in missing, the rhythm is less pronounced. Mice without a functional clock anticipated food later than normal ones, however, when they did start looking for food they did it more abruptly. The researchers also showed that the rhythm of the clock is changing according to the timing of last meals.

Applications for Weight Watching and Obesity Fighting

The main outcome of this research is that food should be eaten in ordered meals and not throughout the day to allow a proper signaling rhythm of the clock, a good advise for keeping your weight. Furthermore, these new findings can help develop drugs that will decrease hunger and set a longer interval between meals and a smaller consumption in each meal. Such drugs will help fight overweight and obesity.

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Top Five Fat-Blasting Exercises

2:21 AM Weight Loss Trainer 0 Comments

Fat-Blasting Exercises

The most common reason for taking up an exercise routine is to lose weight. Yes, we all want to be fit and healthy, but losing weight is still the number one motivator to exercise.

With this goal in mind, there are certain exercises and activities that will help you reach your goal faster. Here are my top five fat-blasting exercises.

Clean and Press

The clean and press is considered a power lift so a lot of everyday exercisers (especially women) don't do it, or even know about it. However, you can do the clean and press in a manner that turns it into an awesome fat-blasting exercise.

The reason it is such an effective exercise is because you utilize many of your major muscles including the back, thighs, shoulders, and glutes. To perform the clean and press, hold a barbell in both hands at your thighs. Squat down, allowing the bar to slide down your legs and almost touch the ground. Push through your heels to power back up and simultaneously clean the bar so it rests at your shoulders (palms facing forward). Finish the motion by pushing the bar overhead.

Using lighter weight allows you to do more reps and get your heart rate up on this one! Pick a weight that you can complete 10-15 reps with good form.

Deadlift

Like the clean and press, the deadlift is often considered a power lift. You use almost every major muscle in the body while doing the deadlift so it should definitely be included in your weight loss routine.

Start with a barbell on the floor in front of you. Squat down and grab the bar. Power through your heels to push yourself into a standing position using your legs. The bar should slide up your legs and end up in front of your thighs at the top of the movement.

Keep your back straight throughout the motion. You can generally use heavier weight on a deadlift than other leg exercises such as squats. Start out lighter and slowly increase your weight over time. Perform 8-12 reps with good form.

Hill Sprints

For some reason, most people associate running or jogging with losing weight. However, this is one of the least effective ways to burn fat and lean down. Sprints are a much more effective weight loss activity.

Performing sprints up a hill burns more calories and is an awesome workout! Sprint up the hill, walk down. Repeat for 15-20 minutes.

Squats

Squats are probably the most well-known exercise, as well as the least understood. Like clean and presses and deadlifts, squats are an excellent weight loss activity because you use many different muscles when performing squats.

The standard barbell squat consists of placing the barbell behind your head - it should rest on your traps, not your neck. You then begin the motion by pushing your hips back as if you are going to sit down. The mistake most people make is they push their knees forward to start the motion. This will put extra tension on the knee joint.

By pushing the hips back and allowing your weight to stay on your heels (not your toes) you will keep the tension on the thigh muscles and off your knees. The knees should stay stacked over your ankle; they should not protrude past your toes.

Performing a squat with a stability ball behind you or on a Smith machine will help keep your body in the proper form.

Tabata Intervals

Intervals in general must be a staple of any effective weight loss program. Tabata intervals are a fun, short, intense twist that can be used to ramp your routine up a notch.

You can use most any activity or exercise with Tabata intervals, including the exercises listed above. A Tabata interval is four minutes: 20 seconds on, 10 seconds rest, repeated 8 times. For example, you could sprint for 20 seconds, rest 10 seconds, and repeat for four minutes. You can also mix up different activities. Clean and press for 20 seconds, rest 10 seconds, sprint 20 seconds, rest 10 seconds, squat 20 seconds, rest 10 seconds, back to clean and presses. Continue for four minutes.

The main criterion for a Tabata interval is that the 20 seconds of work is intense. You must work hard during those 20 seconds. High intensity will mean different things to different people. Make it intense for you!

Include these five fat-blasting activities in your weight loss routine to help you reach your goal more quickly and effectively.

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