WALKING FOR WEIGHT LOSS: USEFUL TIPS TO HELP YOU LOSE 5-8 KG A MONTH
Physical activity is a mandatory part of the weight loss program. Without them, the weight goes slower and harder. Which sport to prefer, everyone decides on their own.
To walk regularly
In order to start the process of losing weight, a ten-minute leisurely walk is not enough. You need to walk for a long time. Start with a small distance of 2 km, gradually increasing it to 10 km. The number of steps can be added several times a week, making 100-200 more movements per output.
Remember: fat burning starts only after 45 minutes of continuous walking. Therefore, it is recommended to practice for at least an hour.
And another thing: you need to go at a fast pace. You should cover about 1 km in 10-12 minutes. This speed of movement allows you to almost double the effectiveness of training.
Choose comfortable shoes
For training, it is better to choose comfortable clothes and shoes. The latter should be given special attention. Running shoes or walking shoes should be flexible, equipped with special orthopedic elements, thanks to which the foot will receive protection when moving.
Choose a sole with a cushioning effect. This will help to soften the vertical contact of the foot and the surface, which means it will be more comfortable and easier to walk.
It is advisable to practice in the morning
The best time for classes is in the morning. During this period, the body has not yet had time to receive a large amount of fast-burning carbohydrates, so energy will have to be obtained precisely by splitting fats.
At the same time, it is recommended to train not on an empty stomach, but after a light Breakfast. You should start walking in the evening no earlier than 2 hours after eating and no later than 1-2 hours before bedtime.
Choose your walking technique
While walking, you need to monitor your movements. The back should be kept straight, without tilting the body forward. The shoulders and chest should be opened. The foot should be placed correctly on the heel, only then transferring the weight to the fingers.
Follow the step – it should not be long, use frequent short steps. Hands in the process should also be actively working. Bend them at the elbows and move them back and forth as you move.
For convenience, you can take special sticks. Walking should be sports, fast, so that fat reserves are burned more intensively.
To eat regularly
Without adjusting the diet for weight loss can not do. However, in no case should you torment yourself with strict diets or fasting. On the contrary, for maximum effect, you need to eat more often, but in small portions. The amount of harmful food-confectionery, fried, smoked dishes, fast food-should be reduced as much as possible.
It is better to give preference to green salads, proteins, complex carbohydrates, and use marmalade, marshmallows, marshmallows, dried fruits and honey as sweets.
Compliance with these simple conditions will help you get the desired result-a slim figure.