The new science of exercise supports the claims of doctors, researchers, scientists, and even ancient philosophers, that exercise works like a miracle drug when it comes to strengthening the body, bones, and improving every aspect of health, including brain function and mood. And now they have proof, so why don't we all do it?
We over-complicate it to the point that we become overwhelmed and don’t know what to do, so we don't do anything. If you are trying to become more active, or you're trying to lose weight and melt off dangerous belly fat, walking is the best solution!
Did you know that walking...
- burns as much fat as jogging?
- boosts endorphins (happy hormones) that relieve pain and reduces stress?
- is the only exercise that uses 200 muscles? (Just about every single muscle, from your neck to your toe is involved in balancing and moving you forward when you walk.)
- is the best when it comes to strengthening bones, joints, and ligaments?
- walking can kill cravings and blunt hunger? (The next time your cravings kick in, walk instead.)
Most people think that we need to do lots of sit-ups, crunches, or torture our bodies in the gym to boost metabolism or lose stubborn belly fat, but that's not true. A simple walk will do.
In fact, the exact opposite is true. If you work too hard or long, you actually prevent belly fat from being burned off due to the “over-stressing” of our bodies. This increases cortisol (stress hormones) levels, which makes us hungrier and intensifies cravings for the wrong kind of food. We end up overeating and negating all the benefits of walking. Not to mention, we cause wear and tear to our joints that over time, cause aches and pains and also possible joint replacement.
Most over-exercisers don't realize that their joints only have so much movement in them in a lifetime. If you're one of these “I'll run-it-off” types, you'll want to hear this: Exercise helps boost metabolism, but it's not a long-term solution because none of us will be able to devote the intensity or time needed in the gym to sustain lasting weight loss. This ultimately slows metabolic rate due to the fact that we inevitably need to reduce exercise, and we don’t usually decrease food intake, leading to weight gain, and so on.
The best way to lose weight, melt off stubborn belly fat, and keep it off is by cleaning up your diet (replace two meals with a metabolic boosting shake instead) and a daily dose of walking in a strategic way to melting fat and improving health. The good news is that it only takes 30 minutes daily! Walking is prescribed for every human being, so let's get walking!
There are some simple things everyone can do to make your walking more metabolic, and you’ll burn more calories and melt more fat long after you stop.
Metabolic walking turns your body into a machine, reduces injuries, helps reduce aches and pains, and is backed by tons of scientific research. So why don't more people do this? Fear! We think we can work off the excess calories we eat, and we have lost sight of how simple it really is.
The bottom line you've got to move your body every day. (You eat every day, don't you?) Walking makes this easy and requires no skills, expensive equipment, or gym memberships.
Need a little more inspiration? Anything you do beats the couch — it doesn’t require 10,000 steps. You can see and feel results in as few as 4,000 steps, and you can break down the 30 minutes into smaller timeframes if needed (doing 30 at once is best but learn to be okay with it when you need to break it down, versus not walking at all).
Here are a few simple tips that can make your walk more metabolic and tone up every zone on your body. All you've got to do is do it. The benefits go way beyond a boosted metabolism, enhanced fat burning, and better mood, but don't take my word for it — try it yourself. Walk for 30 minutes for 21 days straight and see how you feel or if your clothes fit better... Just sayin :)
You can also lose 15 pounds in one year by simply walking 30 minutes every day at a 3-4 MPH pace, which is not super fast. Walk like you're going somewhere, and you're late, with a sense of urgency. You can do that right?
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Always exercise on an empty stomach. This is one of the oldest, but tried true and proven methods when it comes to lowering blood sugar levels, which is the trick to turning the weight loss switch on and the weight gain switch off. It also prompts the body to burn off stubborn belly fat versus burning off the food you just ate.
If you are trying to gain weight or you're on one of my plans and in a position to fast, eat before you exercise. For the rest of us, exercising on empty is the best way to improve metabolic health and function.
Yes, it's okay to take medications before if you're on them. Once you start walking on empty and incorporating these metabolic methods you may not need them for long. Be sure to tell your doctor so he can keep his on eye on you and lower meds as needed.
Exercising on empty is super-effective if your last meal was at 6 pm and you're walking at 5 or 6 am. You'll have fasted for approximately 12 hours, which puts your body into healthy ketosis.
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Boost your metabolic rate 3 percent with water! Immediately when you wake up, drink 1-2 cups of the eight cups of water (not sports drinks or processed water)
Why plain, pure water? Water naturally boosts metabolisms up to 3 percent; however, if you don't hydrate, you slow metabolism function 3 percent. Become a morning drinker of warm water with lemon is one of the best things you can do for your body as it has cleansing properties, among others.
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Check your posture! Walk using your whole body by walking with good posture, which is head up, shoulders back, and always stomach pulled in as if you're trying to put on a pair of tight pants. And don't forget to squeeze your glutes. The glutes muscles (butt) are the largest in our body and burn more calories than any other, so by recruiting this mega-metabolic muscle, you’ll burn more calories while you walk, and it lasts for several hours afterward too.
How do you recruit your glutes? Stand up straight (try walking with a book or cup on your head) and squeeze your butt together as if you're holding a piece of paper (I tell my clients it's a check for 1 million dollars, tax-free), and don't let it go. Push off using your heel to power your walk and walk as if you're pushing a shopping cart. In fact, that’s a great place to practice your metabolic power walking for form, and you can do a sprint into the store as if it was pouring out.
Don't you feel more energized already? For maximum results, you'll want to make your diet more metabolic and download the Metabolic Boosting Lose 1 Pound Per Day Plan here. It's not another diet! It teaches you how to “upzig,” which is a planned cheat, so you don’t undo all of your hard work and efforts. It also tells you what to eat, when, and how much, as well as what supplements you should take, how much, and when. Weight loss is 80-90 percent diet, so this is where you need to focus.
Wanna burn more fat? That's easy. You can make your body metabolize more fat and switch the weight loss switch on with a little help from Mother Nature. Natural botanicals such as raspberry ketones, white kidney bean extract, and taking b-vitamins in a specific way can help boost metabolic function and make it easier for your body to get into ketosis, which is where weight loss becomes faster and easier. (Note: the Metabolic Boosting Lose 1 Pound Per Day System uses a unique Mediterranean, ketogenic approach that’s healthier for everybody and even more effective if you have a sluggish metabolism, you're over 30 or have thyroid problems.
How fast do I need to walk? If you're 150 pounds, walk briskly, but you should be able to have a conversation. Walk approximately 3-3.5 miles per hour, and you’ll burn around 300 calories every 60 minutes. Even if you can only fit in 30 minutes a day on a flat surface (better for metabolic walking) every day, you’ll have burned off 1,050 calories by the end of the week.
How much weight can I lose metabolic walking? By the end of the year, 54,600 calories, which is mathematically equivalent to 15 pounds in one year. But thanks to the metabolic support from the Lose 1 Pound Per Day Program, you can lose three times as much, even if you're not eating perfectly, just by walking every day and properly nourishing your body.
What about strength and toning my upper body? Throw in some push-ups, planks, and bench dips every day, and you'll be metabolically fitter, leaner, and stronger; not to mention, your mood will improve due to the endorphin release.
I have a knee problem, can I walk? The bottom line... there is not one good reason not to walk, and a million good reasons why you should. Walking every day improves aspects of our physical, mental, and spiritual health... no gym required. It can be done anywhere or anytime by everyone!
Now, watch the video above to see how you can improve your walking!