Diet Plan 1-2-3 » burn fat

8 Reasons to Walk Every Day

Diet Plan — Tue, 21 Jul 2009 21:22:48 +0000

If I told you there was a easy way for you to get fit in just 30 minutes a day, doing something that was fun, would you be interested?

It isn’t a miracle cure, but at times it sure seems like it. Once you start to walk every day you will become energized. What is this amazing way to achieve and maintain your health?

WALK EVERY DAY!

I know, it sounds too simple. But – here are some statistics:

Reduce your risk of breast cancer by 20%, heart disease by 30-40%, and diabetes and stroke by 50% just by walking 30-60 minutes a day.

But that’s not all, you can also:

Raise your high-density lipoprotein (HDL) cholesterol (which is the good cholesterol)
Lower your low-density lipoprotein (LDL) cholesterol (which is the bad cholesterol)
Lower your blood pressure
Reduce symptoms of depression and anxiety
Maintain lean muscle
Increase cardiovascular endurance
Reduce the pain and joint swelling that accompanies arthritis
Increase weight loss and reduce body fat

If you want to live healthier longer, start now with daily walking or exercise. A study in the November 14, 2005 “Archives of Internal Medicine” showed that exercise levels directly related to years lived without cardiovascular disease. They found that 30 minutes of walking a day adds an average of 1.3 healthy years to your life.

30 Minutes of Walking a Day Adds 1.3 Healthy Years

A moderate level of physical activity, such as walking 30 minutes a day, lengthened life by 1.3 years and added 1.1 more years without cardiovascular disease, compared with those with low activity levels. Those who chose a high physical activity level gained 3.7 years of life and added 3.3 more years without cardiovascular disease.

If you are walking at 3.5 m.p.h., in one hour you will burn an amount of calories equal to twice your pounds of body weight. Take that amount of calories and divide it by 3.5 to see how many calories you burn per mile.

Let’s talk about burning fat vs. burning carbohydrates. Many people are confused about this and are making some erroneous exercise choices based on their goals (weight loss, building muscle, etc.).

When you burn fat, your body reacts to the sudden loss of fat by replenishing the fat that has been lost, so that you still have those reserves to pull from. You are training your body to replace the fat that you are burning.

When you burn carbohydrates, the body first burns the carbohydrates stored in muscle tissue before it starts burning fat. Therefore, your body doesn’t tell itself to replenish the fat, but to replenish the carbs.

What does this mean?

Walking – a low-intensity workout – will allow your body to burn carbohydrates first, and then fat. Walking is a better choice to help you lose weight and build muscle than jogging or aerobics.

When you do low-intensity exercise (like walking), you burn 5-8% protein (or muscle), 70% carbohydrates, and 15% fat. What does this mean? After you’re done walking, your body continues to burn fuel – this means that you are burning fat after you are done with your walk.

When you do high-intensity exercise, you burn 2% protein, 95% carbohydrates, and 3% fat. What does this mean? From a health perspective, it means that you are burning fat throughout the day by depleting your carbohydrates.

In sum, the key to a successful walking regimen is having the motivation to walk every day, to be consistent with your walking, for 30-60 minutes. As with all activities, having the right equipment helps. The key is to have good quality walking shoes. Don’t skimp! This is an area in which you should never cut corners. Walking affects your ankles, knees, hips – your whole body. A good walking shoe should promote the proper mechanics of walking, in which your heel should strike the ground first, and then roll through the step to your toe. People believe that walking is simple. But as with any activity, proper form and equipment will ensure maximum workout and minimum damage to your body.

Personally, I have found MBT shoes to be the best shoes for walking. They are designed based on Masai Barefoot Technology, and promote proper walking form. The correct form of walking heel-to-toe will improve your stride and make your workout more effective. Having the proper mechanics while walking will increase the health benefits of walking.

At Home Circuit Training Exercises For Your Weight Loss Workout

Diet Plan — Sat, 27 Sep 2008 04:40:41 +0000

Circuit Training is a great way to combine cardio and strength exercise when you’re short on time. The goal of circuit training is to keep you moving and only allow minimal breaks between exercises. If you absolutely must rest, take 10 seconds to walk around and then start again. Whatever you do, the key to a successful workout program is not to stop moving.

The following fitness exercise programs target one or two specific muscles by working the fatigue factor on those particular muscles. As you increase the intensity of your workout, circuit training causes you to challenge your strength while pushing your body aerobically. You should be progress through the workout and keep your heart rate up. This allows you to reap the same benefits as the guy who mindlessly logs all those miles on the treadmill. Also, fewer rest periods help your muscles grow.

The following circuit workout is a great fitness workout. Complete each of the following fat burning exercise one after the other, with no more than 10 seconds of rest between each. Do at least 10 of the following exercises for the specified amount of time or repetitions (or as long as you can safely do so) and then move to the next exercise. Complete all exercises and you will have one circuit. Try to do at least 2 circuits. Ensure you warm up with 5-10 minutes of light cardio and cool down with 10 minutes of stretching.

1. Push Ups (also known as Press-Ups) – On Knees or Toes – Complete 2 sets, first on the ground and the second with a BOSU Ball facing down (if you have one) for 30 seconds.

2. Squats with Front Kick – Stand with your feet together. Bring your right knee up and extend the leg in a front kick, but don’t lock your knee! Lower down into a low squat (knees behind toes) and then kick with your left leg. Repeat (right kick, squat, left kick) for 1 minute.

3. Lunge with Biceps Curls – In split stance, slowly lower into lunge (front and back legs at 90 degrees), and curl your forearms towards shoulders. Complete 20-30 seconds on each leg.

4. Burpies – one of the most tiring fitness exercise programs. Great to burn calories. Start in a standing position, squat down and place your hands on the floor. Kick your legs out behind you, hold for a second and then bring your legs back to your hands. Next, jump off the floor, straightening up at the waist and jumping as high as you can. After you land, bring your hands to the floor once again; this equals one repetition.

5. Low Side-Step – this fitness exercise programs targets your butt and legs
a. Stand tall with feet hip-width apart, arms at sides.
b. Step right foot a stride’s length to right side, then squat down, bending both knees and raising arms in front of chest.
c. Stand up, moving left foot toward right foot, hip-distance apart, and lower arms.
d. Continue side-stepping and squatting to right for 30 seconds, then side-step 30 seconds to left.

6. Plank Lift – one the best workout program focuses on your core, legs and chest
a. Begin face down, balancing on elbows and toes with body in a straight line, abs tight.
b. Keeping legs straight, lift hips toward ceiling, forming an inverted V. Next lower to start position. Continue lifting and lowering hips for 30 seconds, then hold the straight plank position for 30 seconds.

7. High Knees – Running on the spot pick your knees up to waist height and pump your arms. Try doing this same exercise running for 25 yards.

8. Treadmill – try these exercises without starting the treadmill.
a. Manually make the treadmill move without the power (hold on to the handles and push with your legs).
b. Hold the forward handles of treadmill. With your feet at the bottom of the treadmill, hop forward from the bottom of the treadmill (about 12”) and without picking up your feet, push back on the treadmill with your feet).
c. Lie down on the treadmill, facing up with your feet at the bottom. Grab the handles with an outward grip (palms facing out), pull yourself up and then slowly let yourself down. Repeat for 20 seconds. Stay in control.

Next use Dumbbells to supplement your weight loss workout. Pick any 2 of the following arm exercises and 1 leg exercise to the above workout. You can add 1 – 2 more exercises as you get in better shape or you can substitute more barbell exercises for some of the above workout program. I always recommend to people that are just beginning circuit, to start by using weights that are comfortable (not too heavy), but that do result in a “burn” as you get to reps 6 – 8.

9. Arm Curls
a. Stand upright with dumbbells at your sides.
b. Turn palms inward so they face your body.
c. Curl dumbbells up slowly keeping your elbows at your side. Keep your back straight throughout the exercise. If you can’t do this, then you are using too much weight.

10. Overhead Triceps Extensions
a. Stand upright, feet shoulder width apart.
b. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
c. Slowly let elbow fold so dumbbell is lowered behind head. 4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

11. Flat Chest Presses
a. Lying flat on a bench, hold dumbbells directly above your chest (arms extended).
b. In a slow, but controlled manner, lower the dumbbells to your chest. Ensure you exhale as you lower the dumbbells and inhale as you raise them.
c. Push the dumbbells back to starting position and repeat. Never lock your elbows.

12. Dumbbell Lunges – my favorite fat burning exercise to strengthen leg muscles
a. Holding dumbbells at your side, stand upright with feet hip width apart.
b. Step forward about 2 feet with one foot and bend your knee to about 90 degrees. As you plant your foot, bend the trailing knee until it nearly touches the floor.
c. Push off with front foot and return to starting position. Repeat for 30 seconds and change legs.

13. Lateral Raises
a. Stand upright, knees slightly bent, feet shoulder width apart, holding dumbbells at your sides.
b. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
c. When arms are parallel to floor, slowly lower back and repeat. To benefit most from this workout, raise the dumbbells no higher than your shoulders

14. Shrugs
a. Stand upright, feet shoulder width apart, knees slightly bent.
b. Keeping arms straight ‘shrug’ shoulders as high as possible and hold for a count of 3.
c. Relax and repeat. For this exercise to work best, do not roll shoulders when you shrug.

Finish your circuit training workout by stretching for 10 minutes. Ensure you stretch your hamstrings & quads.