The Easiest Way To Lose 23 Pounds

by Kathy Smith

Walking – The Easiest Way To Lose 23 Pounds

Video from my FastFit DVD

Ready to melt away the inches?

Research studied women who wanted to lose weight, and discovered that when they incorporated a 45-minute interval training walk into their routine four times a week, they lost an average of 23 POUNDS in 16 weeks!

Good news is, I’m giving you a 35-minute walking workout (below) and 10-min toning video from my FastFit DVD (above)

Walking can fast-track your fat burn, because it releases human growth hormone (HGH) — also called the “Fountain of Youth hormone.” When you’re younger, you release ample amounts of HGH, but as you age, become less active, and sleep less, your HGH levels decrease.

However, when you power walk, your body produces this fountain of youth hormone to help you decrease body fat and increase lean muscle.

The other category of hormones that are stimulated during your walk around the block are called “catecholamines,” which help your body release fat, and belly fat in particular. Catecholamines are a fat burning hormone and there are a lot of catecholamine receptors in belly fat. Basically, interval training burns stomach fat first, before all other parts of the body.

Use the 35-minute calorie-incinerating walking workout below to tone your thighs, tighten your buns and cinch your waist. You can use the workout outdoors in your neighborhood or indoors on your treadmill. For best results, do the workout four times a week every other day.

  • 5 minute Warm-Up Pace
  • 3 minute Aerobic Interval – Push slightly more than your steady-state pace
  • 3 minute Recovery Interval – Catch your breath and get ready for the next interval!
  • 3 minute Aerobic Interval
  • 3 minute Recovery Interval
  • 1 minute Anaerobic Interval – For one minute, walk as fast as you possibly can! On a scale from 1-10, you should be pushing yourself from a 7-9.
  • 3 minute Recovery Interval
  • 1 minute Anaerobic Interval
  • 3 minute Recovery Interval
  • 1 minute Anaerobic Interval
  • 3 minute Recovery Interval
  • 5 minutes Cool-Down Pace

But what’s the trick to turning your interval walk into a fat-burning workout? It all comes down to perfecting your form. Start with these 4 tips:

  1. Get Your Abs In The Action: The foundation of any walking workout starts with your core! Poor posture weakens your abdominal muscles and minimizes the flow of blood and oxygen to your muscles and brain. Imagine a string coming out of the top of your head, pulling you up. Then, tilt that long body forward slightly, tilting from the ankles, not the hips or the waist. Contract your abdominals so that your pelvis shifts forward slightly, to keep your spine in a neutral position. Don’t arch your lower back or stick your butt out.
  2. Shorten Your Stride: Speed burns. Your body is comfortable at your normal walking pace, because it’s working efficiently. But when turning your walk into a workout, efficiency is your enemy. As with a fuel-efficient car, the most efficient pace burns the fewest calories. As soon as you walk faster than your normal “around town” pace, your body starts using more oxygen and burning calories at a higher rate. Focus on taking more steps, not longer steps. But moving your legs that quickly takes an enormous amount of effort. In fact, at 5 mph, it’s much more efficient to run — and cover more ground with each stride — than it is to walk. So you actually use more energy, and burn more calories walking a 12-minute mile than running a 12-minute mile.
  3. Speed Up Your Swing: The speed of your arms determines the speed of your legs. Let your arms swing freely, but with purpose. This will improve your balance, circulation, and burn more calories. Your arms move in opposition to your legs…The right leg and left arm always move together. Swing your arms forward, not across your body. Imagine your body on a clock face, with your head at 12 o’clock, your arms should swing from about 7 o’clock (just behind your hips) to 4 o’clock (about belly-button height).
  4. Use Your Propellers: Strike the ground with your heel and let your foot roll forward naturally. At the end of your stride, really push off with your toes, to propel your body forward. Use a stride length that’s comfortable for you. Don’t overstride.

Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.

By Collage Video | | exercise, fitness, goals, Kathy Smith, tips, Weekly Blog, Wellness | 0 comments
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