How to and how much you need to walk per day, to lose weight in the abdomen and legs

Walking is an easy cardio workout that helps you lose weight and improve body composition. Hiking includes muscle whole body, increase calorie consumption and thus help burn fat, which can help reduce the amount of visceral body fat (refers to the most dangerous type of fat), which usually accumulates around the waist.

If you’re looking for an easy way to lose weight, start by walk for weight loss. This type of activity will fit into any schedule and is suitable for any age and level of physical fitness. Below tips and tricks on how to walk in order to lose weight woman and man, the implementation of which will help reduce fat in the abdomen.

• Keep an eye on the pulse
• Increase your workout.
• Alternate loads
• Sports Equipment
• 4 Week Weight Loss Walking Plan
• Weekly goal and pace change
  • Walking with a change in pace (30-40 minutes)
  • Endurance training: walking at a constant pace (40-50 minutes)
  • Strength training (20-30 minutes)
  • Stretching (3-15 minutes)
  • Leisure
• Walking: Quick Weight Loss Tips
  • Walk more during the day
  • Increase intensity
  • Conquer the hills
  • Use your hands
  • Set a goal

Keep an eye on the pulse

The first step in the fight against excess weight in the waist area is increase in heart rate while walking before the level at which fat begins to be used as main source of energy. To achieve a certain intensity, heart rate should be 60–70% of your maximum heart rate.

You can calculate the maximum heart rate, subtracting 220 from your age. By defining this number, you can use a fitness app such as MapMyFitness to identify 5 heart rate zones. The fat burning area is zone 2. Using a fitness tracker with a heart rate monitor is the most an easy way to make sure you are in the right area during class time.

Remember that with an increase in heart rate, more calories are burned. However, this does not mean that more calories are burned if the pulse located in 3, 4 or 5 zones. In these areas as energy sugar and carbohydrates are used, with 85% of calories burned comes from fat reserves, and the remaining 15% from carbohydrates and proteins.

If you find it difficult to maintain a speed that allows you stay in Zone 2, try power, scandinavian or walking on a treadmill with a large angle of inclination or trail to increase intensity.

Increase your workout.

During short classes, lasting 30 minutes in glycogen and carbohydrates will be used as energy. Due with the fact that these reserves are negligible, fat will also be burned. The key to success will be increasing the duration to 45 minutes and more.

It’s okay if you are new to this business and will give less time and then you start adding to your workout 5-10 minutes every week until its duration will not reach the point at which fat is used as main source of energy. Plan weekend activities or in those days when you have more free time to her the duration was approximately 90 minutes.

Alternate loads

This type of training has a low or medium intensity, i.e. e. if you practice every day, then there is no risk of injury, as when doing high intensity workouts.

Performing the same exercises every day can lead to psychological fatigue, burnout and stagnation in the level of development. By for this reason, if losing weight is your main goal, it is recommended train in zone 2 3-4 times a week.

From time to time, you can alternate aerobic exercise with strength exercises that are shorter in duration. Exercises performed in Zones 3, 4, and 5 will help improve speed. walk, build muscle and at the same time burn enough calories in a shorter period of time. Training high intensity can also be ideal on days when you do not have much time.

Sports Equipment

For walking you need only good shoes and time. Exist items that help make training easier and more productive.

Below is a list of inventory that will help reset weight:

• Heart Rate Monitor: helps keep track of your heart rate zone.
• Nordic walking sticks: improve gait and posture.
• Pedometer: counting steps is a good way to track progress goals every day and challenge yourself during your workout.
• Dumbbells: will tone the upper body and increase the frequency heart rate without the need for a quick walk.
• Fitness Apps: Activity Tracker Helps Track distance, time, step frequency and heart rate abbreviations.

4 Week Weight Loss Walking Plan

If you are looking for a way to burn more calories during while walking, then it’s time to include power exercises.

Regardless of whether you are just starting to practice, return to training after a long break or constantly taking walks, this four-week plan combines yourself exercises at a moderate pace and in enhanced and includes strength training and with flexibility development exercises to help accelerate results.

If weight loss is one of your goals, then regular walking walking and counting calories can be the best way to achieve goals. You can lose weight by reducing calories, but research shown1 that diet and exercise will help speed up the process. For fast weight loss is recommended combine a diet of 1800 calories per day with exercise, during the runtime of which will burn 300 calories.

If you want to improve your results, simplify calorie counting and to be sure that you get all the necessary nutrients elements without extra calories, eat sports nutrition. Protein is great for controlling the amount of protein in your diet, L-carnitine helps burn more calories, while vitamins and omega-3s fatty acids will help maintain a high level of metabolism substances.

We created this exercise plan for 5 days in a week that will help burn about 300 calories per day. (Have in mind that the amount of calories spent is conditional and may vary according to individual characteristics organism, body composition, level of preparation, etc. For more accurate determination can use a heart rate monitor or another similar device.) On weekends you can spend training and / or finding a way to move more, for example, working in garden, cycling, rollerblading or playing with children etc.

Although this is a walking weight loss plan, we we recommend that you include strength exercises and stretching to increase the effectiveness of the plan for body correction and weight loss, as well as help prevent pain.

Day 1	Pace Walking + Stretching
Day 2	Power training
Day 3	Constant pace walking + stretching
Day 4	Power training
Day 5	Pace Walking + Stretching
Day 6	Power training
Day 7	Leisure

Weekly goal and pace change

Compliance with this plan and a combination of walking, power Exercise and stretching will help burn 300 calories per day. It is recommended to walk 3 times a week, perform power 2-3 times a week and flexibility development exercises 2 times a week (you can more), but the plan should be adjusted depending on your current level of training and schedule. Take 4 sets and stay tuned behind how you get stronger every week.

Walking with a change in pace (30-40 minutes)

Start walking at your usual speed for 5 minutes to warm up the body, then do interval training 20-30 minutes according to the scheme 2/2/1

• 2 minutes: go fast at a constant speed (intensity 5 out of 10, you should be able to speak, but your rapid breathing)
• 2 minutes: you need to move at a fast, constant pace (intensity 7/10, you should be able to answer questions, but not have a full conversation)
• 1 minute: increase speed as much as you can, swing your arms to increase speed (intensity: 8/10, should be difficult but doable within 60 seconds)

Endurance training: walking at a constant pace (40-50 minutes)

Start by walking at your usual pace for 5 minutes to warm up the body, then continue at a fast pace (intensity 5-6) within 30-40 minutes. Rest for 5 minutes and go to at your own pace to restore breathing and heart rate (you can end stretching the whole body)

Strength training (20-30 minutes)

Do exercises, increase strength, use dumbbells, fitness gum or other sports equipment that prefer.

A good way to break your walk, strengthen your muscles and burn more calories – enable exercise during your workout. Two or three once a week will be enough. Just stop and do one of these exercises while walking. How many approaches do you make it up to you:

Push-ups (do them from a park bench or from a wall to it was easier)

Squats: bend your knees 90 degrees

Walking lunges

Classic and side plank

Stretching (3-15 minutes)

Stretching can be done immediately after walking, if you can, or in any other time. Focus on stretching your entire body, giving special attention to areas of the body with stiff muscles.

Leisure

Take a break from training, stretch, work in the garden, a bike ride or a walk in the surroundings. You rest but are in motion.

Walking: Quick Weight Loss Tips

Adapt the plan for yourself depending on your level training and schedule. If you are just starting out, you can reduce the number of classes per week and reduce their duration. Work out 1 week more each week or extend your session for 5 minutes to gradually increase the load and not overwork. Adjust the plan according to your needs and preferences to make it easier to stick with because regularity is the key to achieving (and maintaining) results!

Remember that less weight is burned during strength training. calories, but muscles swing, that is, it forms more metabolically active tissue (muscle tissue burns more calories at rest than fat). Do not worry if you could not burn 300 calories in days power, because you make important changes to your body, performing This type of exercise helps to change the composition of the body to long term.

Use these tips to burn calories quickly and lose weight:

Walk more during the day

Walking fast is the best way to keep fit. Not stop for a 30-45 minute walk per day.

Try additional hiking during the day. walks of 20 minutes a day or less when you can so achieve the goal of weight loss. Here are some tips that help to start:

• A walk before eating can help control blood sugar, prevent overeating and speed up metabolism.
• If you need to travel from one destination to another on short distances, then walk instead of using by transport.
• If you are not in the mood or feel that you are on face of stress then take a short walk that is not only will enhance your mood, but also help burn some calories.
• Do not use the elevator, but go up the stairs.

Increase intensity

Increasing the walking step speed is one way make your heart beat faster and burn more calories. Scientists at Ohio State University found that alternating a change in speed while walking will help burn 20% of calories more than one pace.

During a walking lesson, every 30 minutes, give 30 seconds and go as fast as you can, but don’t run. Do this kind of activity before you return to your usual pace.

Conquer the hills

Walking on hilly terrain is one way to turn it on. intervals in the walk without creating torment. Climbing the mountain burns more calories and helps build muscle mass, which also helps speed up metabolism.

If there is no such kind of terrain nearby, and you cannot allow yourself to exercise 2-3 times a week, then try to walk on the stairs or in the gym on a treadmill with an increased tilt angle.

Remember that you should slightly change your technique. At lean forward, take shorter steps and bend knees stronger than usual.

Use your hands

Even though it may sound silly, waving hands as strong as possible, this will bring additional benefits. It will help increase speed, make your whole body work and burn on 10% more calories compared to regular hand spans.

Use the following tips to bend your arms correctly:

• Bend your arms 90% and maintain this shape.
• The arm should be stretched behind the body as far as you You can do it naturally and naturally.
• On the rise, the arm should rise to chest level.

Set a goal

Setting goals is important for maintaining motivation. One of the goal may become – an increase in steps taken per day. More than go a day, the more calories you burn. Size reduction Steps to take more steps can help speed up the pace.

Increasing the number of steps is safe as opposed to distance and speeds that too quickly increase can lead to injuries. If you are serious about losing weight, start with 10,000 steps and add as many steps to this number as can go through.

Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3406229/
2. https://blog.myfitnesspal.com/walk-in-the-fat-burning-zone-to-blast-belly-fat/
3. https://blog.myfitnesspal.com/4-week-power-walking-plan-weight-loss-2/
4. https://blog.myfitnesspal.com/4-common-walking-mistakes-that-lower-your-calorie-burn/
5. https://blog.myfitnesspal.com/7-walking-tips-to-lose-weight-faster/