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December 20, 2010
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Working Out Made Easy...
- Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
1 Quick Technique To Burn More Fat
Here's Your Free Presentation To Discover: The 1 sneaky technique to trick our bodies to burn more fat... How a unique, simple and quick NEW way of moving eliminates fat - Hint: it's the exact opposite of boring cardio, but with no cardio at all... How a tasty little dish eaten late at night actually boosted the most powerful fat loss hormone in our bodies while you sleep... Click through here now to discover how to burn more fat quicker today...*Disclosure: compensated affiliate*
Working Out Made Easy...
Dear Reader,
Walking to stay fit has never been so easy. Today's technology lets you take your music, a podcast or audiobooks right along with you. Before you realize it you could be walking distances like Janet Zinn, age 51 of New York. She walks from three to ten miles a day. After a year, she's dropped over 60 pounds, kept it off for eight months, and uses walking as her main exercise.
Those are some impressive results. But they aren't the only ones walking can bring to you. Regular walking helps lower cholesterol, cuts the risk of type 2 diabetes, builds bone strength and improves your circulation - all huge benefits to the body, today and as you age.
What many people forget is that walking is one of the simplest things we can do - you need a good, supportive pair of shoes, but nothing else. It's great for any age or any fitness level, whether you've been working out a while or are just getting active after years on the couch.
What's more, you don't have to manage that 30 minutes of recommended activity all at once. You can break this into two (15 minute) or three (10 minute) sessions so that you can fit it in between all the other things you have going on. Sounds do-able, though if you've been inactive for a wile, you'll want to talk to your doctor before you start walking as your workout.
Here are some tips for getting started, once you do get the go ahead:
1. Establish a baseline that's realistic - you want to start slow, say three times a week for 20 minutes, then work up to five (or more) days a week for a half hour. This will add from 2.5 to 3 hours of activity each week to your routine.
2. Use distance, time and heart rate - some walkers key in on how far they go, others walk for time, though ultimately according to Courtenay Schurman, MS, CSCS, author of The Outdoor Athlete, you're going for speed. Combine the distance and time so that you get your heart rate up - doing five miles in five hours is not what you're after.
3. Watch your intensity levels - if you're working out at a certain heart rate percentage, this helps you judge how difficult your workout is on your body. Check your heart rate by manually taking your own pulse, or try a heart rate monitor. Remember that the heart rate standards you may see don't fit everyone. Most recommendations call for you to start at 70-75% of your maximum heart rate, but this might not be tough enough for those who are already fit.
A great way to see if the intensity of your workout is right is to use the "talk test" - if you can put together 6-8 words or talk briefly then you're good. But if you're gasping for air, bring down the intensity. On the other hand, if you can say a sentence or two with one breath, you might not be working hard enough.
Staying motivated is another challenge when it comes to walking... or any exercise program for that matter. Here are some great tips on keeping things going...
- Wear a pedometer and bit by bit, up your daily steps. Look to see what days you're taking the most steps and add another 500 steps, ultimately working toward 10,000 steps a day.
- Keep a walking journal as a motivator, and so you can see the progress you're making in black and white. Surprising how helpful this is.
- Get a partner to keep you accountable, or find support online. There are programs like the American Heart Association's StartWalkingNow.org that help many get going. The design of the American Council on Exercise, the program is offered free and includes a monthly newsletter, an online activity and nutrition tracker, access to an online walking journal and the chance to connect online with others for support and motivation. You can even search for walking paths in your area.
- Sign up for a race/charity walk which will give you a goal to work toward and the chance to help a good cause at the same time.
And if you're already fit, but want to give walking a try... here are some ways to up the intensity level to suit your needs...
- Speed up or consider race walking. Brisk walking at 4 miles an hour burns 334 calories; at 3 miles an hour it burns 221 according to the American College of Sports Medicine. Don't forget to pump those arms!
- Head for the hills as going uphill increases the intensity. You can lift the incline on your treadmill for a similar effect, just don't hang onto the bar or you'll not get the benefits.
Continues below...
*Highly Recommended*
Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
Have you ever dreamt about hiring a personal trainer? Just think of the results you'd achieve! Well, now you can have access to your own PT at no cost. Mike Geary, a Certified Nutrition Specialist and Certified Personal Trainer(CPT), has blown the lid off the 'Professional' health industry and released a no-cost "no-gimick"insiders report which reveals the explosive truth about fat loss... And he's giving his insider report away today - you can get your copy here at Lean Body Fitness Secret*Disclosure: compensated affiliate*
Working Out Made Easy... Continued...
- Change your surface, walking on trails and dealing with the demands of the
terrain increases muscular demand. Other ideas include a walk in the snow, on
the sand or in the grass.
- Use Nordic poles to get the muscles of the upper body involved too.
- Add a weighted backpack or weight vest. You can fill the backpack with water,
sand or kitty litter so the weight is distributed evenly. Ankle and hand weights
aren't a good idea, as they change your gait and can cause an injury.
Always, always, if you do your walking outdoors, walk safe. Here are nine smart
tips on that score...
1. Walk with a buddy whenever you can.
2. Don't use headsets that keep you from hearing what's around you.
3. Walk against oncoming traffic.
4. Wear reflective materials and/or carry a flashlight so you can be seen.
5. Wear a medical bracelet if you have diabetes, an allergy or another condition.
6. Carry your name, address and a contact phone number on your person.
7. Carry a cell phone and be sure a friend/relative knows your walking route.
8. Carry a whistle/noisemaker or pepper spray (if you know how to use it).
9. Avoid deserted or unlit streets, especially at night or near dusk.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
P.S: Nike...Ebay...Amazon and Walmart pay for your opinion
Fortune 500 companies make their money by people like you and I buying their products.
But how do they know what we want to buy? Easy they pay to find out the products we like, where we shop and what we buy.
In a nutshell big businesses need people to tell them what products to make.
People like Michelle McAllister - a 34 year old full-time mother of two. Michelle and many others help "big business" make millions, although they haven't got any marketing or sales experience.
In fact Michelle knows absolutely nothing about business, but she does know what she likes...
And that's exactly the information these companies are after and will pay you for.
Click through to discover how Michelle quickly profits by telling big companies her opinion and how you can do it too...
*Disclosure: compensated affiliate*
Sources:
http://www.webmd.com/fitness-exercise/guide/walking-for-exercise
The Walking Site, resource for walkers of all levels:
http://www.thewalkingsite.com/
How to find the right workout heart rate:
http://www.thewalkingsite.com/thr.html
Courtenay Schurman, MS, CSCS, author, The Outdoor Athlete:
http://www.bodyresults.com/a1trainers.asp
How to choose a pedometer:
http://walking.about.com/cs/measure/bb/bybpedometer.htm
American Council on Exercise:
http://www.acefitness.org/?gkppc=cpc_us_q409_gg_bt_gent-e&gclid=CJT-q9nJt6UCFYSK4AodhxANYA
American Heart Association, StartWalkingNow.org:
http://www.startwalkingnow.org/
Calories burned by exercise type:
http://sportsmedicine.about.com/od/tipsandtricks/a/011604.htm
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