Lose Weight This Fall

If you want to lose weight before the winter sets in, now is the time. When you want to shed serious weight, walking is an easy, versatile answer way to meet your weight loss goals. A walking regimen is perfect for this time of year too. Walk outside on a nice, fall day, or you can also use this plan to cross-train, doing the exact same routines while on the elliptical machine, rowing machine or stationary bike.

Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss. And walking can greatly impact on your overall health, cutting your risk from heart disease to depression.

Speed up your pace if you are a walker but have not seen the weight loss results you want. You don’t need to have a pace like a race-walker, but you do need to move at a challenging pace.

In studies, women who do three short, 30-minute, high-intensity walks plus two moderately paced recovery walks a week lose up to six times more abdominal fat than those who just stroll five days a week; despite the fact that both groups burn the exact same number of calories.

The power walkers also drop about four times as much total body fat. Even better, while you are moving at a fast clip, power walking is still easier on the joints than running.

There is a strong relationship between intensity of exercise and fat-burning hormones. If you're exercising at a pace considered to be hard, you're likely to release more of these hormones.

Another scientific fact to get excited about is this: when women walk, deep abdominal fat is the first to go.

Walking is a smart long-term fitness plan. Committing to walking at a good clip, along with healthy eating will allow you to lose those extra 10 pounds in three weeks. You will also have a fitness plan that you can do anywhere, anytime.

Here are some things to remember while you walk:

• Keep Good Posture - When you brace your core you automatically trigger good posture.
• Squeeze Your Glutes - Your glutes literally propel you through your walk. So you can go longer and faster keep your glutes tight.
• Make Longer Strides - Instead of taking more steps, work on increasing your stride length. You'll cover more ground, and that means losing more fat.

For perfect interval walking routines, or for more weight loss help, contact Salem Fitness Center.

ABC News

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