Exercise > Walking for Fat Loss???

Walking for Fat Loss???

With obesity and disease increasing dramatically, many fitness experts are recommending walking for weight loss and fitness. Some are even going so far as saying that walking is the best way to burn fat and lose weight. I strongly disagree with this and am going to show you why walking is NOT effective at burning off body fat.Yes, you read that correctly...Walking is NOT effective at burning body fat and if your goal is fat loss you might be wasting your time. I am not saying that walking is not beneficial, I am saying that if fat loss is the primary goal, there are far better choices that will deliver far better results.The primary benefits of walking are increased blood flow and circulation, improved recovery, and a strengthened immune system. There are several reasons why walking in not the best choice when it comes to fat loss.

Here are just a few:

Walking does NOT burn a lot of calories The lower the intensity of the activity or exercise the smaller the number of calories burned per unit of time. For example, you can burn more calories in 15 minutes of bicycling at a high intensity level than you can in 45 minutes of easy walking.
Walking does NOT result in a large increase in metabolism Another downside to walking is that because it's generally low intensity it results in only a small increase in metabolism that will only last approximately 1-2 hours after the walk. On the other hand, metabolism increases are larger and last longer (4-24 hrs or more) when you perform high intensity cardio workouts.
Walking does NOT deplete muscle glycogen Low intensity exercise like walking does not deplete muscle glycogen levels and therefore, later that day if you have excess calories they will likely be stored as body fat whereas if you deplete the glycogen the excess calories will primarily be stored in the muscles.

So why then do so many fitness and health experts recommend walking for weight loss? One reason is that people don't want to hear that they have to work hard so they figure some activity is better than none. Another reason is that the body burns more fat for fuel when exercising at an easy pace, however, the total amount of energy used is so small that you end up burning off little body fat. That's also why when you choose the "fat burning" program on your treadmill or bike it has you exercise at any easy level.

Yes, you're burning fat, but so little that you'd have to exercise at that easy pace for hours and hours each day.High intensity cardiovascular/aerobic exercise is much more effective in burning off the excess body fat. In fact, several studies have been done to prove this. In one study they compared one group who did moderate level aerobics for 45 minutes with another group who performed high intensity workouts for 15 minutes. They did before and after fitness testing including body fat analysis and found that the group who performed the high intensity aerobics lost nine times as much body fat!Want more proof?Compare the bodies of a walker, marathon runner, and sprinter. If you are not familiar with what a sprinters body looks like, it is very muscular and has little body fat while on the other hand the body of a walker will likely have the opposite, little muscle and more fat.

The sprinter does little or no low intensity exercise and does primarily short hard bursts of work while the marathoner overtrains so much they burn off both the body fat and the muscle and that's why they tend to look almost sickly thin.So what should you do then if your main objective is to shed those excess pounds of body fat?Two things:

Perform some form of high intensity cardio 2-4 times per week
Stabilize blood sugar to minimize the storage of new fat

I know some of you by now are saying "I can't do high intensity exercise, I have a bad knee" and don't worry, I have a solution for you. The good news is that high intensity is all relative to you and your current fitness level. For example, fast walking up and down hills may be high intensity for you... it all depends. So don't think that you have to start running or something like that.

Just slowly start to increase the intensity of your cardio workouts while also maybe decreasing the time because you can either work hard or you can work long.Also, you can make almost any activity or exercise high intensity.... here are a few examples:

increase your speed
use an incline or hills
increase resistance
perform intervals ( the most effective method)

Obviously, some exercises/activities or better suited than others but the point is if you want to burn more fat and make your workouts as productive as possible you need to increase the intensity.To learn more about high intensity cardiovascular exercise please check out the following articles:

Forget the Fat Burn Zone - http://www.achieve-fitness.com/forget.htm
In Search of the Ideal Aerobics Routine - http://www.achieve-fitness.com/ideal.htm
Heart Rate Guidelines - http://www.achieve-fitness.com/cardio.htm

Be sure to also check out my Burn Fat FAST! ebook and audio program here: http://www.burn-fat-fast.com - it covers everything from cardiovascular training to strength training to nutrition and more.As with any changes to your fitness program be careful and don't over do it. Just because high intensity workouts burn more fat, don't think that you'll get even better results by doing it everyday - that will quickly lead to over-training and a loss of muscle which will only make it even harder to burn off the fat.So if your primary goal is fat loss, don't waste your time walking and instead focus on progressive, high intensity cardio to maximize the effectiveness of your workouts..

Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be sure to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want. http://www.guaranteed-weightloss.com info@guaranteed-weightloss.com

Tips for Reducing Stress

Copyright 2005 Trevor Dumbleton

With the hectic life that most people lead in today's world, reducing stress has become a vital skill.
With work stress, school stress, family stress, teen stress, parent stress, and a whole host of other kinds of stress continually knocking on the door, it has become vital to manage stress in order to keep up with everything needs to be done.
Though reducing stress is difficult, it can be done with a little effort and a little dedication to improving yourself.

The first thing to do when reducing stress is to get enough sleep at night.
Yes, there is always something that needs to be done and there are projects that need to be taken care of and there is always something that should get done before you go to bed and there is still one more television show to watch, but that is exactly the problem.
By spending too much of the evening worrying about everything that needs doing and trying too hard...

Tips for Reducing Stress

Exercise > Tips for Reducing Stress

On Ignorant Cell Phone Users- Should I Use Pepper Spray or Stun Gun ?

Is there such a thing as cell phone etiquette? Here are my thoughts :

1,When you are in public, find a place where you won't bother people. We do not want to know
what you did last night or your future plans.

2,Have you ever heard of vibrate mode?
Use it when you are in church, library, restaurant, movies or other such places. I thought this was common sense but ....

3,When you receive a call and you're with someone make it very short or offer to call them back. Otherwise, it is very rude to the other person or persons.

4.Don't use the cell phone when you are driving a car,
You will inadvertently hit someone when you are maneuvering a curve or at the very least inconvenience other drivers with your delays.
Some communities have a law against using a cell phone while driving.

I hope all communities and cities pass such an ordinance.

5.If you are working servicing people...

On Ignorant Cell Phone Users- Should I Use Pepper Spray or Stun Gun ?

Exercise > On Ignorant Cell Phone Users- Should I Use Pepper Spray or Stun Gun ?

Do I Really Want A Landice Treadmill?

So really ? what's so great about the Landice Treadmill? Well, anyone who's been unfortunate to endure exercising on a bad treadmill will tell you exactly what to look for when chasing down the best treadmills. And anyone who knows anything about this type of fitness equipment will be able to tell you this, too: that the Landice treadmill really is the best treadmill of the bunch.

Running on a bad treadmill can be an annoying and even dangerous affair, but it really is a great way to gain some treadmill perspective, and help you work out just what exactly will be included in the best treadmill for you and your personal fitness needs. A Landice treadmill undoubtedly has a lot to offer any exerciser, from fitness fanatic to absolute beginner, but it is a universal truth that sometimes price considerations can remove some of the best treadmills from your prospective treadmill list. While this is understandable, a short time with one of those cheaper treadmills will have...

Do I Really Want A Landice Treadmill?

Exercise > Do I Really Want A Landice Treadmill?

Eight-Time World BodyBuilding Champion Lee Haney Launches Lifestyle Fitness Challenge on www.ThePraiseHouse.Com

Atlanta, GA (ContentDesk) July 7, 2006 -- The Praise House is launching a unique, life-changing health and fitness broadcast worldwide called Lee Haneys Fitness Lifestyle Challenge. The program, which is hosted by Lee Haney, the only eight-time consecutive World BodyBuilding Champion to win the covenant Mr. Olympia crown, will debut on Wednesday, July 12 at noon EST.???The Fitness Lifestyle Challenge incorporates solid, practical advice on maintaining your most important asset, your health, while walking listeners through a step-by-step program designed to help them meet their fitness goals. To be successful in this challenge, however, participants will have to make a serious commitment to change their lifestyles. The first step in this process is signing a commitment letter before entering the program.The challenge includes undergoing a seven-day systematic cleansing detox through Lee Haneys Nutritional Support System; education and assistance with changing your eating and exercise...

Eight-Time World BodyBuilding Champion Lee Haney Launches Lifestyle Fitness Challenge on www.ThePraiseHouse.Com

Exercise > Eight-Time World BodyBuilding Champion Lee Haney Launches Lifestyle Fitness Challenge on www.ThePraiseHouse.Com

Spiritual Healer Helps During Holiday Season

(ContentDesk) December 16 2003--The holidays are supposed to be a time of joy. For many, they are only a reminder of the love that is lacking in their lives. Although they may appear to have everything, there are many people who suffer from feelings of extreme sadness during this time. White Raven, an experienced spiritual counselor and healer, will help you address some of the pressing questions and painful feelings that you or someone you know may be experiencing. White Raven is available...

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Reviving Your Bedroom Furniture

It is a fact of life that things age. Over time, just about everything breaks down, and signs of this breaking down will begin to appear. This is as true with furniture as it is with anything else. Paint chips and cracks, wood becomes scratched or dented, surfaces become dirty. All of these things are the inevitable result of time on furniture.

Beyond the simple cosmetic problems though, time also has another dramatic effect on furniture. In short, it becomes too familiar...

Reviving Your Bedroom Furniture

Exercise > Reviving Your Bedroom Furniture