The Light Walk: Burn Fat while you Walk

The Light Walk: Burn Fat while you Walk

Walk can burn much fat as an intense exercise. It also helps to lose weight and keep it.

Discover how to implement a smart walk plan for good results with little effort.

Physical activity have important implications for the metabolism. Loose weight means, precisely, to take a physical activity that allow us to restore the balance of our "set point." But what we mean by physical activity?. Not necessarily mean that we should "kill ourselves" in the gym until we get exhausted.

Walking is a primary aerobic activity that improves, the combustion of fat, decreases appetite and allows the production of endorphins. The same goes for cycling. Walking and / or pedal become as essential in the first phase of the diet. In a second stage, when we already have some "training" we are in a position to start with exercises that increase muscle tone.

Choose the right path to reach the goal.

According to coach Beth Rothenberg, personal trainer of many of the most famous Hollywood stars, there is a way of walking to spend more calories, increase muscle mass and decrease the fat mass and achieve a good heart rate. These are your golden tips:

* Choose a path with many trees.
* Choose roads that have curves and low walls.
* Be self, do not be distracted looking shops, people, or other things.
* Please note that the pace of the walk is important, it should be intense, but not to run.

Complete guide to walk.

From the pounds that you try to download to your body size and why not, the courage that you have... There are various factors to decide on an alternative, to other or do all of them. The best thing here is to experience at first hand. So, let´s go:

♦ Start walking with some velocity . Note that the speed is dependent on your physical condition. Not demand more than you can give. Keep in mind this golden rule: If you can not talk while walking, its because you are walking too quickly.

♦ When you feel tired, do not stop at once, try the following exercise: Place both hands on the sides of the waist, deep breath, lift a hand 45-degree and describe with your hand ten semicircles, repeat the same with the other hand.

♦ Support your feet on the ground separating the left leg to the side, with the palms of your hands resting on your knees. Move the extended leg with a short upward and downward movement, without ever touching the floor. After ten repetitions change the leg.

♦ Skip this step if you have to lose less than 6 pounds. Jump three times on the left leg and then on the right with the other leg bent back. Repeat several times a day, until you feel tired.

♦ Walk through the cordon of the village, on a trunk or on a low wall with open arms for balance. This exercise will improve your coordination and will give your body more grace.

♦ Jump in place, without moving, trying to form a right angle with respect to the body with the thigh that arises every time. Repeat until you feel agitated. If you have to lose more than six pounds, do it slowly, not shaken.

♦ Walk with military exaggerated way: lift the knee of the leg that is moving until the thigh is at right angles in relation to the body. Simultaneously, move forward and up the opposite arm.

5 Tricks to avoid dependence on addictive food

5 Tricks to avoid dependence on addictive food

1.- Learn to listen to your body. Some of the cravings can be really hungry because this is the way that the body informs us that it needs more energy. In that case you can opt for nutritious snack and also healthier for example: some almonds, a piece of fruit, a yogurt skimming etc ...., Instead of the tentative sweets, bread or chocolate bars.

2.- Do some exercise and rest. These measures are so important because it stimulates production of endorphins, which promotes a feeling of well being.

3.- Eat until you are satisfied, not full. Many times we eat so quickly that it does not give the brain time to realize that the stomach is full. So when the signal reaches the brain it's too late: the stomach is too crowded. That is why it is important to eat slowly and chew well. So our body can react and tell us when is enough.

We have to make several meals a day and follow a schedule. If we knew detect signals of hunger and satiety, we are going to have appetite every two or three hours, so we can take a mid-morning "snack" and another snack in the afternoon, because both are very healthy habits that everyone should acquire. In this way, calories a day are distributed in a more reasonable and also help the metabolism work harder and therefore burn more. Of the five meals, recalls how important it is for breakfast, because you come from a long number of hours without eating for being asleep and if you ingest food when you wake up, you will not feel hungry and avoid the anxiety during the day.

Choose "satisfying" ingredients. Foods rich in fiber help you to control levels of blood sugar and give the feeling of being full.

The importance of satisfy cravings in diets

It's normal that when we are on a diet is precisely what we want its the food that its banned, because to be honest we are not enthusiastic about a broccoli as much as the idea of eating an ice cream with a layer of chocolate or French bread just out of the oven! But calm, whatever your weakness is something that can be controlled and forgiving. On the one who repeatedly break your diet plan will not affect much on your weight, unless you really miss the control and you go out completely from your system.

When we eat any of these cravings, our organism is asking the sensory properties that satisfy our palate, Activating our brains and sensory knowledge of that particular food.


It's very common to think that cravings are a nutritional need, because if the body calls for them, its for something .... But if true, we love spinach! But it is not. This is very important to know because not everything we asked that the body must pass it, because it may be due to other factors. The best thing is to eat every 3 hours, to keep the body nourished and not hungry, because if this is carried to the limit of hunger is more likely to eat the first thing that will put you ahead.

In the evenings it is more common the need for something rich off the diet, try to eat some crackers, or a few strawberries with a light touch of chocolate and not deprive your body.

A very helpful tool to avoid the cravings is to recognize that craving is (sweet, salty, creamy) and try to please the body with the most healthy version of it. If it is something sweet, go for the fruit is the best option, though if you are hungry you will wantsomething sweet to recover energy quickly. A fruit with a touch of cinnamon will fall you very well, cinnamon has a very good effect in the mouth that gives a different taste sensation in the fruit.

If the craving is salty, avoid sodium, because this can be very damaging. Opt for a few almonds or merey

If it is creamy, try to get a dressing in olive oil or light cream.

If it is carbohydrates, choose whole wheat bread, Swedish bread with cream cheese, pita bread, oats, brown rice.

The most important thing is to understand that it can turn over cravings, but no ban a good piece of pizza or a basket of chocolate, because at the time that we limit something, the stronger the desire to obtain it. Be smart, listen to your body, do not be fooled, do not be justified, learn, think and please your body from time to time.