How to burn MORE calories on your daily walk

WALKING is a simple and effective way to lose weight. Here’s how to burn more calories on your daily walk. You don’t need any fancy gym equipment in order to lose weight. Shedding the pounds can be as easy as going for a stroll every day.

How to burn MORE calories on your daily walk

The NHS recommends walking on their website.

It explains: “Walking is simple, free, and one of the easiest ways to get more active, lose weight and become healthier.

“Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier.

“You don’t have to walk for hours.

“A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise.”

While ambling along at a casual pace works to burn calories, you’ll torch more fat by raising your heart rate a little.

Here are five ways to lose more weight while walking:

1. Power walk

Instead of going for a leisurely stroll, ramp up the pace.

Harvard University found that an 11.5st person can torch 300 calories by walking at 3.5 mph for 60 minutes.

A fitness fan of the same weight can increase this calorie burn to 450kcal an hour by walking at a speedier pace of 4.5 mph.

2. Move your arms

For a full body workout, swing your arms while you’re walking.

This should help to blast any bingo wings – as well as encouraging the body to burn more calories.

3. Head for the hills

Walking on flat ground is much easier than striding on an incline.

Try to pick a route with a slight incline, as this will make your body work harder.

The more your heart rate spikes, the more calories you’re likely to burn.

4. Take the stairs

To make your daily walk even trickier, try incorporating some stairs into your route.

Climbing up and down steps helps to tone your calves and work your glutes.

It also has greater calorie burning potential.

5. Push a buggy or carry a heavy bag

Adding some extra weight to your workout will make it even trickier.

If your a parent with a young child, try pushing your tot around in a buggy while you’re walking.

Alternatively, take some dumbbells or a heavy bag out with you.

So that is it, that is how to burn more calories on your daily walk, all you need to do is to put on your shoes and start walking, you can start walking for just minutes then increase gradually as you become used to it.

Gymnastic Rings Are a Fantastic Purchase for Home Gym Owners

If you work out from home, then one of the most incredibly powerful pieces of kit you can buy is gymnastic rings.

Gymnastic rings are rings attached to straps that can hang from your pull up bar. From there, they then enable you to perform dips, inverted push-ups, bodyweight rows and much more.

Gymnastic Rings Are a Fantastic Purchase for Home Gym Owners

They do everything that TRX does in other words – and more seeing as TRX isn’t good for dips – but they cost a fraction of the amount. You can get them on Amazon for $20-40! Plus they’re easy to pack away when not in use and can be taken with you on holiday or anywhere else.

Take a look at some of the things you can do with gymnastic rings for inspiration and to demonstrate just how powerful and versatile they are.

Dips

One of the most obvious things you can do with rings is the dip. A dip simply involves gripping one ring in either hand and then gradually lowering yourself in the middle. This is an excellent way to train the pecs, shoulders, and triceps and it also requires a lot of balance and stability.

What’s interesting about dips is that you actually can’t do them as well on TRX – despite it costing a lot more!

Flyes

You might not have expected this but you can actually perform flyes using gymnastic rings. All you need to do is to lean forward holding one in each hand with your arms apart in a cross position.

Now bring them together in the middle to push your body weight back up. This is an excellent way to train your pecs and your grip at the same time.

Pull Ups

Using rings to perform pull-ups is quite a lot different from not using rings. That’s because this has your hands facing inward which makes it a neutral grip pull up instead of a regular pull up.

As a result, you’ll hit the lats at a different angle, while the wobbly nature of the rings will force you to engage your stabilizer muscles to keep the rings steady and prevent your body from rolling.

Inverted Push Ups

Inverted push-ups are surprisingly not a form of push up… but rather another form of pull up! The reason they have this name is that they are effectively push ups turned upside down.

Here, you’ll hold onto the rings which are dangling a bit lower and then perform pull-ups for your upper body only, with your heels resting on the floor.

This allows you to lift a smaller amount of weight during pull-ups, which thereby trains your lats but also allows you to use this as part of a drop set. In other words, perform as many regular pull-ups as you can, then switch to this to carry on.

Lunge

Performing a lunge with one leg looped into a gymnastic ring is a great way to make it a lot more difficult. This requires more balance again and stimulates the production of more growth hormones as a result.

Final words

As I said above, If you work out from home, then one of the most incredibly powerful pieces of kit you can buy is gymnastic rings. You can pick one of the gymnastics rings below and start working out at home.


Best time of day to exercise for maximum weight loss

I get this question a lot, what is the best time of the day to exercise for maximum weight loss? Is it in early in the morning? is it in the afternoon? or at night? keep reading to find the answer.

If you want to get in shape and lose those some extra pounds you need to pick the perfect time to exercise and the answer is that it depends on your daily routine.

You see, in order to lose weight you need to make sure that exercising is part of your daily life, you can’t just exercise one day and expect to have a great body and lose weight, you need to do this every day.

But as anything in life, each time you may pick it has its own advantages and disadvantages and you should take them into account for maximum weight loss.

Best time of day to exercise for maximum weight loss

Exercising in the morning

Exercising before breakfast is ideal for burning fat, after sleeping the whole night, without eating anything, the body has few carbohydrates to use as a fuel. This means it will need to use the fat reserves as the main source of energy.

At this time you need to warm up your body before doing any exercise because your body was cooled during the night, there is a slower blood circulation and there is a greater danger of injuring your muscles. This is the main reason why you will need to do a warm-up before starting your normal routine.

Exercising in the afternoon

If you’re not a morning person, doing exercise in the afternoon is the best option for you, you are aware, your muscles already warmed up naturally.

It could be easier to include your exercise in your midday routine and for me personally, when I go to the gym in the afternoon I find very few people there and this gives me a possibility to try any new routine without many people staring at me.

If do you want to exercise in the afternoon you need to be very careful because at this time it is very easy to get distracted by other activities and there some studies showed that the lungs work at their lowest rate at this time of the day and that can affect your aerobic capacities.

At night

If do you want to increase your muscles while you lose weight then exercising at night should be your thing. At this time your body temperature and your hormones levels are at their best to enhance the muscles.

It helps to reduce stress but doesn’t do it too late, try to have at least one hour between your workout session and your bedtime.

Final words

For maximum weight loss, you should choose the time you’re more energetic, this will help your body to burn fat easier and gain some muscles.

 

How Much Exercise Do You Need Every Day To Lose Weight?

Weight loss is a goal that requires both a disciplined dietary approach and exercise, among other factors, to achieve and excel. How much exercise is needed every day to achieve your weight loss goal is a common question and not one that generally has a clear answer.

How Much Exercise Do You Need Every Day To Lose Weight?

Unfortunately, there is not a magic number of minutes, reps or hours needed to lose weight, rather there are a number of variables that need to be considered in order to figure out the right number.

We’ll examine the different variables that come into play when trying to determine how much exercise is needed to give you a roadmap for determining the exercise timeframe that works best for you.

Variable 1: Calories Consumed and Calorie Quality

The first principle of weight loss is that to lose weight we must achieve a caloric deficit or expend more calories than we are consuming. Thus, in order to know the amount of exercise needed to lose weight, we need to know what our daily caloric intake is, and just as importantly, what the sources are for those calories (for example, vegetables versus potato chips).

To this point, if you operate on a low-calorie diet, generally speaking, it would take less exercise to lose weight and you may be fine with a moderate 3-4 day a week training plan. Conversely, if you eat excessive amounts or use tons of supplements, you’ll need to up your exercise plan and really push to get back into the caloric deficit mode.

Variable 2: Exercise Type and Intensity

The second key variable is the type of exercise, and more specifically the intensity. 20 minutes on the elliptical has a far different energy output than 20 minutes of all-out sprinting. This variable can also dovetail with our first variable, in that the greater the number of calories consumed, the more energy we may have for high-intensity exercise, whereas if we aren’t consuming too many calories, we may not need to exercise for an especially long time or at a high intensity per se.’

In general, exercise modalities that are more aerobic will require a longer time to see any sort of effective impact on weight loss. Jogging, biking, the elliptical or other options would all require a significant amount of time, potentially hours over the course of a week, to see a meaningful impact.

Conversely, anaerobic activities such as sprinting, resistance training or interval training methods will be more effective in a short amount of time, yet their intensity level is much higher and thus they have a certain level of pre-requisite fitness to achieve their full potential and results.

Variable 3: What is the Weight Loss Goal? How much time do we have to achieve it?

The third variable is arguably the most important, what is the weight loss goal? Much like our car ride or travel plans are determined by our destination, our exercise plan, and weight loss journey will be dictated by the goal we have set.

If the goal is to lose 5 pounds in two months, that is a fairly modest and achievable goal for most and would not require much additional exercise. If you were a sedentary person prior to your goal you would only need to exercise 20-30 minutes a day for 3-4 days a week to achieve this goal.

Conversely, if your goal is to lose 30 pounds in two months, the equation is radically different, and it would take an extreme amount of exercise, multiple hours every day at high intensity to achieve that same goal.

Putting it All Together: Finding the Right Number

Now that we have examined the variables, we can think about how to more effectively answer the question of how much exercise we need per day to lose weight. If you have a low caloric intake, generally speaking, are planning on utilizing low-intensity aerobic exercise and have a modest goal than you might be ok with 30-45 minutes of aerobic exercise a day.

However, if you love to eat, love to lift weights and also have an ambitious goal for weight loss, you’re going to have to spend hours per day working out to reach those goals.

The ultimate recommendation would be to accurately assess your starting point as compared to your goal, look at how much time you have to reach that goal, and then make a plan accordingly to reach it rather than rely on a standard number or cookie-cutter approach that doesn’t apply to every person.

 

 

 

Benefits of exercising

Doing regular exercises has many benefits from sleeping well, having a better memory, having a great body etc. Just exercise and the health benefits of regular exercise and physical activity are hard to ignore.

Everyone benefits from exercise, regardless of age, sex or physical ability. Need more convincing to get moving? In this article, I am going to give you for benefits of exercising.

Benefits of exercising

Benefits of exercising

 Boost to your emotional well-being

Doing regular exercise can boost your emotional well-being. Even light exercise can help boost your mood. In addition, more intense exercise can stimulate the release of mood-elevating compounds called endorphins.

Reduce risk of heart disease

Being overweight or obese can make you are more prone to heart disease, as you have a higher risk of cardiovascular disease. You can improve your cardiovascular function if you partake in exercise.

Improvement to memory

If you exercise more regularly, you move blood and oxygen to all your body’s organs, including the brain, which is great for revitalizing your mind.

Reduced risk of Diabetes

Physically active people are less likely to develop Diabetes, as exercise increases the body’s ability to use sugar for energy and thereby decreases the need for insulin.

Extra benefits of exercising

Other benefits include – Improved sleep pattern, increased strength, improved energy level, pain relief, longevity and increased bone density.

Final word

As I mentioned earlier in this post there are many benefits of exercising, what I will recommend is for you to do exercises minimum 3 times per week, this will improve your health in general.