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In today’s society, it’s easier to be fat than it is to be healthy. Food companies pump out products filled with sugar to get you hooked so they can make a dollar. What’s worse for our health… is the corporate workplace. We sit all day with our backs hunched over a keyboard while our legs go to sleep. Sitting has been found to be terrible for our health. In fact, scientists have compared sitting’s effects to be similar to smoking. It keeps you locked in a bad posture and reduces your mobility. You are in a position without movement for hours. “Walking For Weight Loss” is go-to Masterguide on burning fat and building muscle the easy way. This technique will work your whole body in unison, elevating your metabolism to fat-burning levels. Find out the walking technique and the easy to prepare diet that will finally bring the body you want. You will learn: The Walking Technique That Will Help You Burn Fat While You Sleep! The Mental Strategies That Will Transform You Into An Energetic Machine Bursting With Life. How To Make Tasty Foods That Will Assist Your Fat Loss Journey How Technology Can Help You Burn Off Fat And Build Muscle How Walking Can Affect Your Brain (Aristotle, Beethoven, and Charles Dickens Walked Every Day Of Their Lives To Enjoy This Effect)
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While every precaution has been taken in the preparation of this book, the publisher assumes no responsibility for errors or omissions, or for damages resulting from the use of the information contained herein.
WALKING FOR WEIGHT LOSS
First edition. September 11, 2018.
Copyright © 2018 Dr. Michael C. Melvin.
Written by Dr. Michael C. Melvin.
10 9 8 7 6 5 4 3 2 1
Walking For Weight Loss
Chapter 1 | Why Should You Walk
Chapter 2 | Your Walking Technique 101
Chapter 3 | Walking For Weight Loss Tips & Strategies
Chapter 4 Overcoming the Mental Struggle
Chapter 5 Benefits of Walking
Chapter 6 | Why Non-Walking Can Kill You
Chapter 7 | 7 Fitness Apps To Get You Started
Chapter 8 | Healthy Weight Loss Diet Recipes
Please note the information contained within this document is for educational and entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable complete information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice.
By reading this document, the reader agrees that under no circumstances are we responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.
Walking is perhaps the easiest way to take care of your health. With just 30 minutes of walking on a daily basis, most people can improve cardiovascular fitness, reduce excess body fat, strengthen bones and enhance muscle power.
And for others who may be predispositioned to certain health conditions, walking can reduce the risk for type 2 diabetes, heart disease, osteoporosis and even some cancers.
Having said that, ‘easiest’ does not only imply to health benefits catered by walking. Instead it also happens to be a free-of-cost way of improving health. There are no expensive price tags attached to walking, the practice doesn’t demand rigorous training and can be done without the use of any special equipment.
Plus, it is a low impact exercise that is not bound by time constraints. You can go out for a walk whenever you feel like it even though there are some suggestions regarding more suitable timings for walking for weight loss. But that comes later.
For now, know that walking is a highly recommended form of physical activity for people who are overweight, elderly and even those who haven’t worked out in a while. If you fall in any of these categories, please do continue reading to find out what walking can do for you. If you are a healthy individual who works out regularly, you can still find something useful here and fit a walking regimen into your usual workout routine to optimize the benefits.
Nothing technical here, just a few ideas to get you going. Some you might’ve thought of yourself already, others can come in handy as useful suggestions to make the walk a more comfortable experience.
Since walking is not exactly rocket science, don’t be too hard on yourself when you first decide to walk. Take baby steps and work your way up. Simple suggestions to get started are discussed below:
• Consult a physician
Before starting a walking routine it is better that you see your doctor. Walking is not unhealthy for your body at all. However, sometimes joint pains and cardiovascular diseases get worse with exertion. Even during the walk keep a lookout for danger signs like chest pain, constricted breathing etc.
• Buy appropriate gear
Your shoes are the most important factor in a smooth walk. Buy shoes that comfortable, light and relatively flat. The soles of the shoes should be soft and the heels a bit firm. Buy one size larger than your usual shoes as your feet tend to swell after exercise.
Wear clothes that have moisture absorbing qualities to keep you dry and chafe-free. Also, put on some socks to protect the feet from blisters and unnecessary friction.
• Assign a specific time
You need to assign a specific time of the day to your workout. This will make sure that you walk daily without interruptions. Try to devise your workout in accordance with your normal routine so that it can be easily incorporated without any inconvenience.
• Plan your route
After deciding the time of your workout, plan the route as well. You can have a nearby park where you want to walk daily. You may want to walk back home from the office.
Planning where you will be walking beforehand will ensure that you will finish your workout. Any ambiguities can demotivate you. However, do not stick to only one route. This will make your workout boring and less exciting.
• Keep a journal
Keep a journal about your daily exercise. Write about the time and speed of your walk. Describe your feelings during the walk. Keep track of your weekly weight.
Documenting your progress will motivate you. It will also help in developing a habit. Once you reach a week or a fortnight you would want to fill the journal to the end. Looking at how far you have come will give you a feeling of accomplishment.
• Have a support system
You can have a walking buddy. This way you will have someone to look forward to when you go for a walk. Even if you feel down your partner will be there to cheer you up and get you going. Your walk will become more pleasant and will feel less like a workout.
If you cannot find someone to walk with, join an online forum. Connecting with other people keeps a person focused and active. Listening to the struggles of your group fellows makes you realize that you are not alone. This keeps you from quitting.
• Get fancy
Download a workout app on your phone. It can connect you with your friends. It can also help you keep track of your walk. You can measure the speed of your walk as well.
Buy a pedometer to count the number of steps you take each day. Wear your favorite workout outfit to feel good.
Develop a fun playlist for your walk. Motivating songs and upbeat melodies can make your walk enjoyable and amusing.
• Break your walk into intervals
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