Metabolic Boosting Core Walk
No time for weights? Don’t worry — this Walking Interval Workout will hit every muscle on your body. If you’re stuck in a fitness rut and your weight loss has plateaued, it may be time to boost your cardio up a notch. By incorporating intervals and strength-training moves into your core walk, you will give your metabolism the boost it needs to help you lose weight faster. This metabolic boosting Core Walk also challenges your muscles in new ways so you’ll start seeing results again.
This workout includes three different types of intervals and incorporates three different body moves that will also tighten and tone your body so you’ll start seeing results in the same week. The Metabolic Boosting Core Walk is also a great way to add some variety for people looking to break up their usual walk or cardio workout. So, re-shape, tighten, and tone up fast today with the Metabolic Boosting Core Walk.
STRENGTH MOVE #1: PRAYER PLANK
Lie face-down on the floor, keeping your body straight like a plank. Come up on your elbows and toes using your abs to lift (do not let your body bow). Hold the plank for 30–60 seconds and then relax for 3–5 seconds. Repeat this plank series 3–4 times, which targets the abs and shoulders.
WALKING INTERVAL #1
Start walking at a regular walking pace for a few minutes to warm up your legs. After 2 minutes, begin to pick up the pace, walking as fast as you can for 2 minutes. Then, slow down your pace for 1 minute, or until you feel recovered and ready to go again. Repeat this interval 3–4 times in a row, for a total of 15 minutes.
STRENGTH MOVE #2: DEEP SQUAT TO DUMBBELL FRONT RAISE
Stand with your feet shoulder-width apart holding the dumbbell in your hand in front of you. Squat down and stand back up raising the dumbbell up to chin level. Repeat this move 3–4 sets for 15 repetitions. This move works your hips, thighs, buttocks, shoulders and arms. It also burns a ton of calories
WALKING INTERVAL #2
Once you’ve completed the first walking interval, resume walking, gradually increasing your pace. This is the core middle section of your walk, and it will challenge your stamina because you’re walking at a faster pace. Start walking as fast as you can for 1 minute, then return to a normal walking pace to recover for 1 minute. Repeat 3–4 times, alternating between a fast and normal pace.
*Every person's pace is different so begin to pay attention to what your fast pace is and what a slow pace is.
STRENGTH MOVE #3: PUSH-UPS
Lie down face first on the floor with your hands next to your chest. Push yourself up until your body is parallel with the floor. Keep your body straight and your core tight. Lower yourself all the way to the ground until you can kiss the floor without lowering your head. Push away from the floor using the power of your whole body.
*Beginners may do the push-ups on their knees if needed. Repeat this move for 3–4 sets and complete as many reps as you can safely perform making sure to lower yourself all the way to the ground.
WALKING INTERVAL #3
Start walking again. Begin your interval by doing alternating walking lunges for 1 minute straight-drill style. Not sure how to do a walking lunge? Start off by leading with your right foot in front, step forward into a lunge, going as deep as you can go, then switch sides. After 1 minute of alternating lunges, go back to your walking at as fast of a pace as you can safely handle for 4 minutes. Don’t forget to stand tall and keep your core muscles tight. You can use your arms to help increase your speed. Repeat the 1 minute of alternating lunges and 4 minutes of fast-paced walking 3–4 more times.
*See The Metabolic Boosting Workout DVD for more instruction
STRENGTH MOVE BONUS FOR TIGHTER ARMS AND FLATTER ABS
Triceps Chair Dips and Side Core Raise
Place your hands at the edge of your seat and lower your body to the floor, using your arms to raise yourself back up. Be sure to keep your body as close to the chair as possible for best results. Repeat this move for 3–4 sets and 15–20 repetitions.
Side Core Raise: Lying on your side on your elbows, lift your body off the floor using your core. Too hard? Use an arm or leg to help at first. Repeat this move for 3–4 sets and 15–20 repetitions.
Start out slow and go at your pace. This is a tough workout and remember to stretch (see Recovery Stretch in The Metabolism Solution). Aim to do this Metabolic Boosting Core walking routine at least two times weekly. If you're energetic, you can always do a third. After you’ve completed this workout go ahead and indulge in a LynFit Lean Bar or LynFit Complete Protein Shake to recover lost nutrients so your body will heal and repair faster. If you tend to get sore take (1) LynFit Pure Omega 3 to help heal and repair, so you won’t be as sore. If you need help with the moves or would like a complete workout be sure to check out The Metabolism Solution for more information.
How Your iPhone Can Help You Lose Weight Faster
By now you know that weight loss is a matter of numbers. Getting the right amount of protein, carbs and fats is key. Not too much and not too little. But how do we know if we have nailed our numbers? After all, if you can't measure it, you can't manage it. That's a license for weight gain.
If you have read The Metabolism Solution, you know that we "should" be walking 10,000 steps a day to lose weight (your daily caloric goal is your weight x 10). But how do you know if you've nailed your numbers? Your iPhone can tell you everything you need to know.
If you're like me, you're not too fond of excess technology. I hate having too many gadgets to manage. I think they are time wasters, but I always have my iPhone, and I use it to manage my entire life, including my fitness.
Did you know the iPhone (version 5.0 and higher) has a pedometer built into it? It automatically measures how far you walk every day, so make sure it's on you when you're on the treadmill.
While many people realize this, not many people actually use this life-saving feature. Here is a Lesson 101, and if I can do it, you certainly can.
Many people glance at the app and think it's cute but here is what it can do for you:
- Tell you how many steps you walk every day
- How many steps you average every day (you read in The Metabolism Solution that the law of averages plays out if you walk a lot one day and don't walk at all the next. It's a wash).
The iPhone has a pedometer compatible with iOS8. Get it fast if you don't already have it. By the way, it’s already “on,” and has been tracking your steps. Who knew?
Not sure how to find it? Tap on the Apple Health App, which opens your health dashboard. Click the step counter. You can look at your data based on day, week, month or year (if you're not an iPhone owner download Google Fit for the Android).
Despite that fact that you may feel exhausted, you may be surprised at how little you actually walk throughout the day. At least when compared to The National Institutes of Health (NIH) recommendation of taking 10,000 daily steps—the equivalent of walking about 5 miles. I know I don't reach 10,000 unless I get on the treadmill for an hour. That's taking into account that I'm pretty active and hate sitting still.
Watching your daily steps can become a fun game. Now that you've got numbers to tell you what you need to do it's less emotional, so you're more prone to doing it.
If you want to speed up your results and find more ways to burn fat, check out the Metabolic Booster Workout or Fat Blaster to download DVDs and Apps. Look at the photo below to see how one many lost 10 pounds in 2 weeks doing just this.
Remember to start wherever you are. You most likely won't be close to 10,000 steps yet but playing the numbers game you will be in no time. Simply try to beat what you did the day before by using these good tips:
- Park further away
- Take the stairs
- Move your desk supplies far away from your desk so you have to move to get them
- Walk the long route everywhere you go (this drives my kids crazy—I tell them I can't park close to cars)
- Vacuum your house daily and find reasons to move
- Walk the dog—even if your yard is fenced in
Be sure to keep your phone with you wherever you go. Here is the good news: If you nail 10,000 steps every day you don't have to step foot onto the cardio machines. 10,000 steps a day can help you lose weight safely and easily. Who doesn't want that? I'll toast my accomplishment with a Complete Protein Shake Lean Latte (the recipe can be found in The Metabolism Solution).