Everyone is looking for the secret panacea for weight loss.
Could the 'secret' to getting lasting results lie in your upping your daily activity levels? Absolutely.
Does this mean more activity could help you chuck your gym membership away? Not exactly. You still need to eat a healthy, balanced diet. And exercise regularly with both strength and cardio based activities.
But that's where most clients stop - and so can their results.
You can EASILY burn more calories all day, every day with a ONE simple adjustment. Increasing how much you walk. It's one of the easiest ways to improve calorie burning regularly and sustainably.
Ok, I can already hear you freaking about having to do MORE in an already tight schedule. Hear me out. You have more time than you think you do.
Use lunch breaks for walks – we get time every day to have a break from work but we sit on social media and eat our lunch. And often, we don’t even leave our desks.
Or increase your walk to and from the office to 15 minutes each way.
What if you got up for a 20 minute walk after dinner instead of watching TV or checking Facey?
Let me ‘motivate’ you by telling you how much extra you could be burning. How does an additional 700 calories per week for increasing your walking sound? Absolutely doable.
And it’s not just about weight management. For example, regular brisk walking can help you:
- Burn visceral fat (Visceral fat is body fat stored within the abdominal cavity and surrounds several important internal organs such as the liver, pancreas and intestines.)
- Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
- Strengthen your bones and muscles
- Improves your mood and increases your positive outlook
- Improve your balance and coordination
- Decreases mid-afternoon sweets cravings and fatigue (YES!)
The faster, farther and more frequently you walk, the greater the all round benefits.
Turning your normal walk into a fitness stride requires good posture and purposeful movements. Make sure:
- Your head is up. You’re looking forward, not at the ground. Chin tucked.
- Your neck, shoulders and back relaxed, not stiffly upright. Release with stretching if you’re feeling stressed.
- Swing your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
- Your stomach muscles tightened slightly and your back is straight, not arched forward or backwards.
- Walk smoothly, rolling your foot from heel to toe.
- Add stairs, hills and step-ups for an additional calorie burn.
The point of increasing activity is as much about the health benefits as it is about weight management.
And here's some tough love.
If you find your weight loss has stalled even though you are training and you’ve increased your activity, you need to look closely at your ongoing lifestyle, training program and your diet.
Your program should be focused on building lean muscle and going for gains – and it should be your TOP PRIORITY (not weight loss).
Weight training improves the lean muscle mass within your body but only if you do it regularly. The benefits are amazing – you’ll create more lean muscle mass over time, and your basal metabolic rate will also increase meaning you'll burn more energy all the time.
For as long as there is some stimulus on the muscle as you continue to train regularly, you’ll continue to use your body as a fat burning powerhouse.
Your happily ever after? The longer and more consistent your training, the better the calorie burning results you will see - especially if you combine it with increased activity levels.
Who's ready for a walk now?
eFIT 30 - Fitness @ Your Fingertips
A quality training program will help transform you in unimaginable ways.
We don't know what your before and after picture should look like. We're not here to tell you who or what you should be. We are here to provide guidance, backed up with knowledge and expertise.