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.
The Easiest Training Schedule For Beginning Runners
HOW TO TRAIN FOR A HALF MARATHON
Before starting any training for running a 13 mile half marathon distance, whether it's an organized race or on your own, you should regularly be running approximately 10–15 miles per week.
If you're just starting out, it's always a good idea to consult your doctor before starting anything as strenuous as training for a half marathon, especially if you've had an injury or health issue, or you're over age 40.
Good running starts with the right fuel for your body. For more details on the fuel your body needs, see The Metabolism Solution for a list of the best foods to eat. If you're trying to lose weight, follow the suggested guidelines to lose the weight and melt the fat with all the running you're doing. Make sure and check out the section on Core Walking and Posture Power. Good form is the key to running without getting injured.
The training schedule for beginners is below. Many of my clients have used it, and it's worked out well. It's based on my personal experience with one simple trick — use the midweek runs for conditioning and feeling out your proper pace, while using the weekends for the longer runs (these are only suggested once per week). These longer runs are to get you mentally prepared for running the 13 miles. It's the mental aspects that keep most of us from realizing our goals, so be sure to prep yourself mentally.
I suggest doing your mental work while you stretch every day (see "Lazy Man's Yoga" in The Metabolism Solution). Stretching is the perfect time to begin visualizing yourself finishing the race with ease. Start telling yourself "I am leaner and stronger," "I can do this."
Rest days are the most critical days
Most people fail to realize that rest is when your body heals. If you fail to allow your body to rest it could backfire on you by deteriorating your running performance, or worse, getting injured. Rest is especially vital for beginning runners or those who may be experienced at running but haven't trained for a half marathon. In addition to proper sleep (LynFit Lean Sleep), nutrition, and stretching, it's important to take two days off from running during the week to allow your joints and muscles adequate time to heal and repair. I've always taken two days off during the week.
If you're addicted to doing cardio and your workout is "your time", this is where cross-training can come in. You should ride an indoor bike instead at a very low level on these days. They are called active rest days. Monday's and Friday's are the set rest days for a reason. They allow a day off after your long run as well as a day off after your three midweek running days.
Hydrate with water vs. sugary beverages
On your weekend long runs, make sure to drink water before you begin and bring plenty of water to drink during and after. It's especially important when your runs begin to stretch out to distances of 7, 8, and 9 miles or longer, to have water at the midpoint of your run. Don't fall victim to the marketing hype of those sugary hydrating fuels and drinks. They are no better than water unless you're extremely dehydrated. The worst part — they can stop you from losing weight despite all the running you're doing.
Sports drinks, such as Gatorade™ or PowerAde™ are okay as long as they are sugar-free and calorie-free. But water is always best. Stick to a water plan or regime, this will get your body accustomed to what your race conditions will be.
Cross-training — Walking and taking recovery breaks
If your body begins to ache and doesn't seem to recover, you may feel the need to cross-train by walking or riding and indoor bike, or simply take a break from your long run. During any of your training runs, listen to your body and do what it tells you. By all means, don't feel guilty or reluctant to do so. If you're just starting out, the goal is to complete the race more-so than to compete. Finishing should be your goal. It's perfectly okay to take walking breaks here and there.
People who listen to what their body is telling them are less prone to injury because they know that it's quite possible that they are trying to maintain too fast a pace. So they slow their pace down. Prevention is the cure, so consider slowing your pace, cross-training, or using the trendy run-walk method that is used by elite marathoners.
Get support and consult with an expert
The training schedule above is just one simple recommendation on how to train for a half marathon. You should also do some homework and choose what works best for your body. There are many ways to prepare, and you should always do what works best for you. But don't let the research stop you from getting out of your chair and starting your exercise plan today.
Most importantly, believe you can and you will. The best changes in life happen when we get out of our comfort zone.