In today’s digest we bring you articles on Here’s Exactly How to Start Walking for Weight Loss (Indoors or Outside!), Why Does the Weight Loss Journey Seem So Slow? – Fitness and Power, Powerlifter Chris Kennedy Unofficially Shatters Four National Records In A Single Meet! â€“ Fitness Volt and Eating to Increase Your Metabolism [Pt 3]. Hope you enjoy them…
Here’s Exactly How to Start Walking for Weight Loss (Indoors or Outside!)
You don’t need a fancy gym membership to lose weight. On the contrary, one of the most powerful ways to slim down is free: walk! Walking for weight loss may even be more effective than running, according to a 2015 study. British researchers found that people who regularly took brisk walks weighed less than those…
You don’t need a fancy gym membership to lose weight. On the contrary, one of the most powerful ways to slim down is free: walk! Walking for weight loss may even be more effective than running, according to a 2015 study. British researchers found that people who regularly took brisk walks weighed less than those devoted to other types of physical activity, including running, swimming, and cycling.
Why walking is so good for you
Walking literally transforms your body and mind. In fact, research shows it can add almost two years to your life. Of course, there’s the major perk that sneaking in those steps helps you shed unwanted weight. But going for a walk can benefit your body in other significant ways too. Here’s how:
- It guards your brain. Two hours of walking per week cuts your risk of stroke by 30%. Hitting the road also protects brain regions associated with planning and memory, and doing it for 20 minutes a day has even been found to reduce symptoms of depression.
- It strengthens your bones. Research also shows that about some form of physical activity every day, such as walking or bicycling, can lower the rate of hip fractures and fractures overall. In other words, the more you move now, the more mobile you’ll be later in life.
- It improves your heart health. A study of more than 89,000 women found that those who walked briskly for 40 minutes two or three times per week had up to a 38% lower chance of heart failure after menopause than those who did it less often or more slowly. Researchers have also found that walking for just 20 minutes per day lowers your risk of heart disease by 30 percent, and it can also cut your risk of obesity (a major risk factor for heart disease) in half.
(Build strength and tone your whole body at home – try with Strong with Betina Gozo.)
What to do before you start walking for weight loss
Follow these tips from Scott Mullen, M.D., an orthopedic surgeon at the University of Kansas Hospital Sports Medicine and Performance Center:
1. Check in with your doctor.
If you haven’t been exercising, running it by your primary care doctor is a good idea, just to make sure they don’t have any concerns or think you need any testing ahead of time, says Dr. Mullen. Other red flags include chest pain, pain that shoots down your arm or up your neck, or severe headaches, he adds. If you develop any of these issues, stop your workout and check with in with a professional.
2. Invest in a good pair of walking shoes.
Look for a shoe store that does gait analyses to help you select the right pair for your specific foot type, Dr. Mullen says. Go a half-size up from your regular work shoes, since feet tend to swell when you exercise. Check out our full list of the best walking shoes for women right now.
3. Buy moisture-wicking clothing.
Walking doesn’t require a closetful of expensive athletic wear, but investing in a few key pieces can make you much more comfortable. Look for tops and bottoms in moisture-wicking fabrics and choose styles with a bit of stretch, so they don’t pinch if you take a bigger step or stride uphill. In cold weather, layer up. Here are a few workout essentials to consider:
A walking workout for your upper body
The calorie-burning power of walking combined with the metabolism boosting effect of strength-training moves makes this two-in-one workout efficient and effective. Do it in your neighborhood if there are sidewalks, or around a track. For optimal results, try it two to four times a week on nonconsecutive days.
Your pro: Jessica Smith, fitness instructor, trainer, and creator of the Walk On home workout series.
Focus on your posture! Keep shoulders pulled back, abs drawn in, and spine tall (imagine two balloons tied to your ears, giving you a lift!) during both the walking section and the strength section. Proper alignment can prevent imbalance and help muscles fire more effectively.
Be smart about dumbbells. This workout incorporates weights while you walk. Choose ones that will fatigue your muscles but that you can still maintain great form with—and that you can carry with you during the walking parts (around 5 pounds should be good). If you’re new to weights, try the circuit without them until you’re comfortable with the moves.
Walk carefully with weights. Swinging dumbbells while walking can lead to joint strain, so aim to hold them at your hips and keep your core muscles engaged during the walking intervals.
- Start walking at a slow pace, holding the weights, and progress in speed for 3 minutes. Then find a safe place for a break and set your weights down.
- For one minute, alternate lifting one knee up toward your hips as both arms reach overhead, drawing abs deeper into the spine, and lowering your arms with each step down.
- Next, take a wide step to the right and bring your left foot to meet your right; immediately repeat on the opposite side. Move back and forth at a brisk pace and let your arms move naturally, alternating for one minute.
Chest Squeeze: Stand tall with your feet at hip width, elbows bent at 90 degrees and arms open to sides of shoulders, holding weights with palms facing forward (your upper body should resemble a goal post). Draw abs in tighter to the spine as elbows come together in front of shoulders, maintaining the 90-degree angle. Return to start and repeat. Do 15 reps total.
3-Minute Walking Interval: Walk forward, lifting knees high in front of hips at a quick tempo, holding dumbbells at hips.
Single-Arm Reverse Fly: Standing with feet at hip width and maintaining a straight spine, hinge torso forward from hips 45 degrees, reaching dumbbells toward the ground. Keeping elbows slightly bent, raise left arm out to the side to about chest or shoulder height, squeezing left shoulder blade in toward your spine. Hold there for one count, then slowly lower down to start. Perform 15 total reps with the left arm and then repeat with the right. (Doing one arm at a time challenges the core more and makes you focus on form.)
3-Minute Walking Interval: Turn your body sideways and walk to the side, leading with your right foot, as quickly as you safely can for 90 seconds. Then switch and lead with the left foot for 90 seconds.
Bicep Curl to Front Chest Scoop: Stand with your feet at hip-width, arms extended down and holding weights by your sides. Curl forearms up toward your body until they form 90-degree angles, keeping elbows bent and close to rib cage, with palms facing up. Next, extend arms out in front of chest in a forward scooping motion, with elbows remaining slightly bent and palms facing up. Then bend elbows back in by your sides and lower arms to return to start. Repeat for a total of 15 reps.
3-Minute Walking Interval: Power up your pace and walk as quickly as you can.
Rear Row and Triceps Kickback: Stand with feet at hip width, knees slightly bent, and hinge forward about 45 degrees from hips, maintaining a straight spine. Extend arms toward the ground with palms facing in. Bend elbows and pull weights up to sides of rib cage, squeezing shoulder blades back and together. Keeping elbows pulled back and in place, extend arms behind your body, squeezing through backs of arms. Reverse the move to complete the movement Repeat for a total of 15 reps.
3-Minute Walking Interval: Keep up your brisk pace and walk in a zigzag formation as you travel forward. The quick change of direction keeps your brain sharp and helps build agility and coordination.
NOTE: When you’re on your third time through the circuit, replace the zigzag walking interval with a 3-minute cool down at an easy pace to bring your heart rate back down to normal and finish with the post-walk stretches below.
A walking workout for your glutes
If crummy weather is keeping you inside or you have no time to hit the gym, don’t worry. You can do this power-packed walking workout by Sansone at home—no treadmill required.
Your pro: Leslie Sansone, executive producer of Walk at Home Workouts
Warm-ups are essential! Smart workouts begin slowly and increase gradually. The goal is to raise body temperature, warm muscles, and prepare lungs, bones, joints, and the circulatory system for the challenge of the workout. It’s the “rehearsal” for the main event.
Train your abs while you walk. Draw your belly button back toward your spine. This engages the big, deep muscle that runs horizontally across your lower abdominal region. It’s like doing a standing crunch or holding a plank position while doing brisk exercise!
Don’t underestimate stairs! Gluteal muscles (your back end) are called on more with each step up stairs or on an incline. This means that even short bursts of quick climbing—just 15 seconds—can enhance your calorie burn in a big way.
These tempos are suggestions. To figure out your pace, march in place and count the number of steps you take in a minute. This is your starting line. If it’s fewer than 130 steps per minute, try picking up the pace.
Add music! Listening to music can increase your performance and make your workouts fly by faster. Powermusic.com and musclemixes.com offer playlists that are engineered for fitness.
Speed: 130 steps per minute
Time: 3 minutes
Instructions: Repeat this circuit for your warm-up:
- March in place for 16 counts.
- Sidestep for 16 counts.
- Alternate front kicks for 16 counts.
- Alternate knee lifts for 16 counts.
Speed: 140 steps
Time: 4 minutes
Instructions: Repeat these moves to begin your circuit:
- March in place, raising hands overhead with every other step, for 16 counts.
- Sidestep, opening arms with each step out and closing with each step in, for 16 counts.
- Alternate front kicks, reaching both hands toward your foot on each kick, for 16 counts.
- Alternate knee lifts, touching elbows on your knee in a “standing crunch” motion, for 16 counts.
Speed: It should feel brisk.
Time: 1 minute
Instructions: Climb up and down a flight of stairs. If you don’t have a full flight, use one step. Step up right, step up left, step down right, step down left for 30 seconds, then lead with your left foot for 30 seconds.
5 best post-walk stretches
After each walking workout, perform these stretches to help reduce tension and help your muscles recover.
Reach for the Sky: Raise hands up overhead, then (with knees slightly bent), slowly bend forward and touch toes. Repeat four more times.
Calf Stretch: Stand two feet away from a wall, with hands on wall. Bend arms and lean your upper body toward the wall, hold for 15 seconds, and repeat twice more.
Hip Opener: Sit on a chair or bench and put your right foot on top of your left knee for 30 seconds. Do the same thing on the other side, then repeat once more with each leg.
Hamstring Easer: Remain sitting and move forward toward the edge. Reach your right hand toward your right toe. Hold for 30 seconds, then release. Repeat with the left leg, then do once more with each leg.
Quadriceps Stretch: Stand up and hold on to back of chair. Try to touch your right heel to your butt, using your right hand to assist. Hold for 30 seconds. Do the same with your left leg. Repeat once more with each leg.
Additional reporting by Cindy Kuzma
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Here’s Exactly How to Start Walking for Weight Loss (Indoors or Outside!) was originally published at https://www.prevention.com/fitness/a20494108/how-to-start-walking-for-weight-loss/
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Why Does the Weight Loss Journey Seem So Slow? – Fitness and Power
The journey of losing weight can be frustrating, especially because it can often take a long time before you see the results. In fact, reaching your weight goal should take time. If you lose too much weight at once, you could suffer physically. It’s important not to create too large a difference between the calories…
The journey of losing weight can be frustrating, especially because it can often take a long time before you see the results. In fact, reaching your weight goal should take time. If you lose too much weight at once, you could suffer physically.
It’s important not to create too large a difference between the calories you take in and the calories you use during the day. The process is complicated by many factors and could take more effort than just counting calories.
Factors That Slow Your Weight Loss
Why does it seem that you and your friend can eat the same foods, get the same amount of sleep, and exercise together, but you don’t see the same amount of change? The answers are affected by several factors, including your age, gender, and sleep habits. If you’re taking any medications, have a family history of obesity, or have certain medical conditions, you may also find it harder to get rid of those extra pounds.
In general, it is easier to lose weight during your 20s and 30s than later in life. As you get older, your muscle tissues shrink and your body struggles to replenish damaged muscle cells. Muscles may also become rigid as you have limited endurance and strength. Because your muscles aren’t working as efficiently, calories that don’t get used turn to fat. Changes in hormones may also affect muscle loss and lead to a slower metabolism.
There’s a popular belief that men lose weight faster than women, but the truth is that men and women lose fat differently. Men often lose weight quickly when they first start working to drop extra pounds, but that momentum doesn’t continue. After six months of working through the same weight loss program, men and women show comparable results. If you’re a woman wondering why you aren’t losing as much as a male workout companion, remember that you’ll catch up in a couple of months.
If you aren’t getting enough sleep at night, this could be a contributing factor to why you aren’t losing weight as quickly as you’d like. Research shows that a lack of sleep seems to increase hunger and appetite. There are apparent links between too little sleep and obesity. If you’re following a healthy diet plan and healthy lifestyle goals, you might look to how much sleep you’re getting – or not getting.
There are many types of prescription medications that cause weight gain. If you happen to be taking one of these medications, your weight loss journey may be slower. This doesn’t mean that you should stop taking the medicines your medical provider has prescribed. However, you should talk to your doctor about the situation. In some cases, medical professionals can recommend or prescribe weight-loss medicines or supplements.
Family History of Obesity
Genetics do play a role in how quickly or slowly you lose weight. If both of your parents were overweight, for instance, you may find it harder to keep the weight off. This isn’t just because of genetics, however. Other factors may include your family habits, such as what you eat at holiday gatherings and whether you spend a lot of inactive time when you’re together.
Did you know that a lot of stress could slow your weight loss progress? Other conditions, such as Cushing’s syndrome, polycystic ovary syndrome, hypothyroidism, depression, and insulin resistance can make it difficult to work off extra pounds. Don’t give up on your weight loss goals, however. There are many benefits to sticking to a diet rich in nutrients and a consistent exercise program. You may find it harder to lose weight or see slower progress, but it isn’t impossible to finally see some of those pounds coming off. Do include your doctor in your efforts.
Weight loss often seems to take much longer than you expected, but with a positive outlook and focus on short-term goals, you can see improvements. Start out with a reasonable idea of how long weight loss will take and give yourself credit for sticking to your goals.
Why Does the Weight Loss Journey Seem So Slow? – Fitness and Power was originally published at https://www.fitnessandpower.com/fitness-and-health/weight-loss-journey-slow
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Powerlifter Chris Kennedy Unofficially Shatters Four National Records In A Single Meet! â€“ Fitness Volt
New Zealand may not have the highest population, or the most amount of powerlifters, but where they lack in size, they make up for it with pure skill and talent. Such was the case when Chris Kennedy put up some big numbers at a recent meet. At 27 years of age, Kennedy has been putting…
New Zealand may not have the highest population, or the most amount of powerlifters, but where they lack in size, they make up for it with pure skill and talent. Such was the case when Chris Kennedy put up some big numbers at a recent meet.
At 27 years of age, Kennedy has been putting together some solid performances throughout New Zealand. Competing primarily in the 74kg division, he has had a bit of a quiet start to his career, only getting two wins in his three year long career. However in that time, he has shown some glimpses of real talent, scoring second place at the 2019 New Zealand Powerlifting Association Nationals.
With that in mind, there is still a ton of room for growth in the game of Chris Kennedy. However he proved recently that he is doing the work to make these changes happen. They were extremely evident when he unofficially broke national records for his deadlift, squat, bench press, and total, all at one time, which he showed us on Instagram.
“Wow what a day! 755kg total at 73.8kg bodyweight
Squat 275kg (Auckland record and unofficial national record)
Bench 180kg (Auckland record and unofficial national record)
Deadlift 300kg (Auckland record and unofficial national record)
Total 755kg (Auckland record and unofficial national record)
Today was the absolute perfect amount of positive vibes and it was so good that I got another drug test from WADA (my second in 10 days)
Massive thanks to all the support that came and HUGE appreciation towards my coach @kedrictsg who’s been not only a coach but a great friend!
Massive thanks to @flexfitnesstakapuna for being incredibly supportive and and positive throughput this whole prep your amazing man!
Next stop nationals to make them official ”
Although these records set by Kennedy are not official yet, it is clear that he struggled very little with each of them. Of course, considering the work he has been putting in, this makes sense. Here is his last deadlift before the competition, and it shows him whipping out two reps of a solid 280kg, proving that he had been training hard for this moment.
With this year’s Nationals coming up soon, it seems likely that Chris Kennedy will be able repeat these feats in a more official setting. He has turned a corner over the last several months, and has become a legitimate threat to elite powerlifters worldwide.
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Powerlifter Chris Kennedy Unofficially Shatters Four National Records In A Single Meet! â€“ Fitness Volt was originally published at https://fitnessvolt.com/chris-kennedy-four-records/
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Eating to Increase Your Metabolism [Pt 3]
If you read Part 2 of this series you will have a solid action plan to get your metabolism back to normal levels. In the process, you may add a touch of body fat, but will be in a much stronger position to get lean for summer. This post will outline how to keep your…
If you read Part 2 of this series you will have a solid action plan to get your metabolism back to normal levels. In the process, you may add a touch of body fat, but will be in a much stronger position to get lean for summer.
This post will outline how to keep your metabolism healthy while systematically getting in shape for summer.
By the time summer hits, the ideal situation is to be lean without destroying your body’s ability to burn calories. In other words, lean with a high metabolism.
Long-Term Low Calorie Diets Suck the Life Out of You
A lot of people can look their best after a short term aggressive diet. I’m not against short term low calorie diets. I believe they are fine for 1-3 months. The problem happens when they are extended past that point.
It is pretty easy to miss out on vital nutrients when calories are drastically cut back…and here are some of the negatives.
- Dry skin.
- Dry and brittle hair.
- Digestive problems.
- Lack of color to your skin.
- Lack of sex drive.
- Low testosterone.
- Muscle loss.
- Rebound fat gain.
Note: The older you are, the more of these issues you will experience with long term calorie restriction.
The 6 Month Outline
Months 1-2: Follow the guidelines I outlined in Part 2.
Months 2-4: Increase activity levels to lose fat without drastically cutting back in calories.
Month 5: Cut back calories a bit and increase activity levels. Fine to go low carb and use various strategic diet strategies.
Month 6: One month of being super active and tighten up your diet further. Can go really aggressive during this time if you still have a decent amount of fat to lose.
[The absolute best scenario would be to keep the low calorie period of time as short as possible leading up to summer.]
You can’t expect to eat as much as Michael Phelps training for the Olympics, but my advice is to add in more activity, instead of cutting back calories during this time.
In the first 2 months your body will increase the ability to burn calories even when you are at rest (increased metabolism). In months 2-4 we want to turn your body into a calorie burning machine.
Eat plenty of good food, limit omega 6 oils, limit sugar, and train at least 4 times per week.
The main difference here will be to limit food consumption a bit. I know this advice sounds old school, but try and make your dinner meal a bit lighter than normal during this month.
Cut back in the carbs a bit during the week and try and workout 5 times per week, if time permits. It is fine to add in a higher calorie day, but not an all-you-can-eat type of cheat day.
This would be the time to do a short term aggressive fat loss diet if needed. A better solution here would be to increase activity levels and just clean up the diet a little. Do your best to eat nothing but clean organic whole foods during this time.
[Pro soccer players are so active they would probably have a tough time eating enough to put a substantial amount of fat on their body.]
…but “You Can’t Out-Exercise a Bad Diet?”
Right, but this is not a bad diet. What we are doing here is almost a “metabolism detox”.
The idea is to get your body into calorie burning mode, by giving it plenty of whole foods and nutrients. Then we cut back in calories just a bit to create a calorie deficit, while eating more than what it used to take to get into a calorie deficit.
Finally…we keep the body in fat burning mode, while dropping the calories down low for the final month before summer.
Flood Your Body With Activity & Nutrients for 6 Months
The biggest causes of health issues in our society are from not getting enough exercise and lack of proper nutrition.
I honestly believe that anyone who increases their activity levels along with increasing good nutrients, will look younger and more vibrant within a few months.
What are the Best Workouts?
Obviously I’m biased when it comes to workouts for men and women, but I’m not closed-minded.
There are countless effective workout routines: CrossFit, body weight circuits, bodybuilding splits, Zumba, etc. Same with diets: Paleo, carb back-loading, vegan, raw food, etc. I am simply suggesting you use the principles laid out in this 3 part series to fit your circumstances.
[Strategic cardio routines work well any time after the first two months.]
What About Supplements?
I’m going to list supplements that I have found to make a difference. You can take all, some, or none of these and get good results.
- Omega 3 Fish Oil – This goes to the top of the list, when it comes to repairing a damaged metabolism. Think of this as counteracting the small amount of omega 6 vegetable oils that you will inevitably wind up eating. It is hard to avoid these omega 6 oils completely.
- Leptin Sensitivity Supplement: This supplement was created to make sure your metabolism doesn’t slow down while dieting. It makes your body more sensitive to leptin (which is our goal here). This isn’t cheap, but they do have a “buy 4 get 2 free” promo if you want to take all 6 months. If money is an issue, add this in once you reduce the calories a bit.
- Pre-Workout Caffeine Fat Loss Combo: I like caffeine supplements that are created with natural ingredients to take right before exercising, to maximize fat release during intense training or cardio. This is something you would begin taking 60-90 days before summer. A cup of black coffee works as well, but this is a bit more effective.
- Creatine: This is something to take 1-2 months before summer…if you want to add size to your muscles. I recommend you use this as a quick muscle boost while dieting or right after dieting (when the muscles look a little flat).
Note: Give this game plan a go, especially if you are over 30 and have a bit of flab you haven’t been able to shake.
This is also a great game plan for anybody who is “skinny fat”…more nutrients and more activity is just what the doctor ordered!
Eating to Increase Your Metabolism [Pt 3] was originally published at https://fitnessblackbook.com/eating-to-increase-your-metabolism-pt-3/