Excess fat and belly fat is not good for the health. fat around the waist makes risks of diabetes, cancers, heart issues and more. The best way to lose this is with aerobic workouts. Walking is easy too and good form of this workout.
Experts of Virginia university said women who had 3 short brisk walks every week and longer ones too, lost belly fat 5 times more than those with moderate speed walks 5 times weekly. Both groups burned same calories 400 per session. Those with power walks dropped 2 inches in the waist or 3 times more fat in thigs, they shed fat 4 times more and lost 8 pounds in 4 months.
This went on. The HIIT workouts made them lose 3 times more visceral fats, the bad fat in the belly that suffocates organs like kidneys and liver and makes diabetes, heart issues, pressure. Hard workouts made more fat burning hormones, said lead expert PhD Arthur Weltman, physiology lab. Also afterburn was increased too by 47% more compared to easy workouts.
Key for fat loss is boosted metabolism. Walking makes this and speeds heart too, thus more oxygen and more calories burnt. Walk for belly fat losing and walk fast to speed up the heart too. Belly fat is lost only with decrease in calories ingested. A healthy diet and walking help in this in just weeks.
The walking speed is crucial. Distance is also vital. Slow regular walk burns ¾ of calories per kg weight. So 70 calories a mile if you are 200 lbs. fast and brisk walk burns 125 calories for 200 lbs. experts said 10.000 steps daily makes you lose 500 calories a day. If you have the same diet and do this daily, you can lose a pound per week. To lose belly fat, you need longer distance and more speed in walks.
How often you walk also plays a role. Aim for 30-60 min daily, at least 4-6 days weekly. Pedometer tracks the steps to make sure you walk 10.000 steps. After some time you can notice belly fat loss and weight loss.
The best walk time is early every morning before breakfast. Sleep is for fasting at night and walking before breakfast means burning extra fats. Have protein foods after the walk to get muscle and energy you lost.
Start with the 8 week walk plan, with both short and long walks, HIIT workouts and paced walks. Add also the Flat Belly moves for the waist. In 2 months you can remove 2 sizes with no diet.
Celebrate this with a half marathon even! This plan will melt the belly.
Do not get shy with a challenge
Training means self-discipline and also being outdoors, breathing air and relaxing.
Walkers and athletes…
I felt ashamed being around athletes since I did less than them. But, after I crossed the finish line and got my medal like runners did, I knew I was good. Next year I will be better
Doing good for you and the family
I felt guilty for not being all the time with my family. My 5 y. old son Jacob said to his class I was on a race and got a medal. When he saw this medal, he was so thrilled and called me his hero.
Fit, not skinny
This is my best shape, even though I am overweight. I lost 48 pounds and have more endurance and toning.
You are always the right age
Walk marathons is for fitness and you can do it as anyone else. I did my marathon at age 73 and my last was on my 75th birthday. Each of them was with one of my 3 kids.