Sheila Lost 120 lbs by Walking
Ready to melt away the inches?
You may think walking is a simple way to stay active, but it’s also a powerful tool for losing weight. Sheila lost 120 pounds by incorporating interval walking into her routine…
“I’ve lost 120 pounds with Kathy’s walking workouts as an integral part of my routine!” – Sheila
Today’s 40-minute calorie-incinerating walking workout will help tone your thighs, tighten your buns and cinch your waist. Yes, a walk can do all of that! You can use this Power Walk workout outdoors in your neighborhood or indoors on your treadmill. For best results, do the workout four times this week.
You can take this Power Walk workout with you outdoors for a dose of fresh air outside, or if it’s too chilly outside, then get started while you’re indoors on a treadmill. The music has been designed to keep your walking tempo on track. And, I’ll be with you every step of the way coaching you along, especially during the short interval burst! That bit of extra motivation will push you to go a little faster and harder.
What’s the trick to turning your interval walk into a fat-burning workout?
It all comes down to perfecting your form. Start with these 4 tips to increase your calorie burn as you walk….
Get Your Abs In The Action
The foundation of any walking workout starts with your core! Poor posture weakens your abdominal muscles and minimizes the flow of blood and oxygen to your muscles and brain. Imagine a string coming out of the top of your head, pulling you up. Then, tilt that long body forward slightly, tilting from the ankles, not the hips or the waist. Contract your abdominals so that your pelvis shifts forward slightly, to keep your spine in a neutral position. Don’t arch your lower back or stick your butt out.
Shorten Your Stride
Speed burns. Your body is comfortable at your normal walking pace, because it’s working efficiently. But when turning your walk into a workout, efficiency is your enemy. As with a fuel-efficient car, the most efficient pace burns the fewest calories. As soon as you walk faster than your normal “around town” pace, your body starts using more oxygen and burning calories at a higher rate. Focus on taking more steps, not longer steps. But moving your legs that quickly takes an enormous amount of effort. In fact, at 5 mph, it’s much more efficient to run — and cover more ground with each stride — than it is to walk. So you actually use more energy, and burn more calories walking a 12-minute mile than running a 12-minute mile.
Speed Up Your Swing
The speed of your arms determines the speed of your legs. Let your arms swing freely, but with purpose. This will improve your balance, circulation, and burn more calories. Your arms move in opposition to your legs…The right leg and left arm always move together. Swing your arms forward, not across your body. Imagine your body on a clock face, with your head at 12 o’clock, your arms should swing from about 7 o’clock (just behind your hips) to 4 o’clock (about belly-button height).
Use Your Propellers
Strike the ground with your heel and let your foot roll forward naturally. At the end of your stride, really push off with your toes, to propel your body forward. Use a stride length that’s comfortable for you. Don’t overstride.