Can you lose weight simply by walking? the answer is yes you can walk yourself slim. So firstly walking is one of the most natural exercises we can do and it is a great way to lose weight.
But there is one thing you need to do to ensure you are walking the right way to walk off the inches. This short video explains exactly how to perfect your technique so you can melt off those excess calories with each stride.
As with any exercise it is about making it part of your lifestyle, so aim to do 5 walks a week, and if it is raining outside or too dark, then I have the perfect solution for you, because you can follow my FREE INDOOR WALKING WORKOUTS and these have literally helped millions of people lose weight and more importantly invest in their health.
With over 16 different Walking Workouts you can do at home you have plenty to select from.
So remember as I mention in the video the important thing is to add those short bursts of walking a little faster and push it to that level 3, because that will bring on the EPOC effect so your body will be burning heaps more calories, which is why walking is a great way of losing weight.
Reclaim your waistline with these easy steps. And more importantly improve your health as these tips will help to decrease any excess tummy fat you may carry around your middle. So learn the easy ways to lead a healthier lifestyle and to eat a healthier diet.
By applying these tips you will start to see those inches drop off from your waistline fast alongside a whole host of other benefits such as increased energy, better skin, positive mindset, increased health, fitness and wellbeing.
So start applying this steps today and they will become part of your lifestyle and this way you can always manage your waistline.
The more active you are throughout your day, the more calories your body will burn, and there are lots of easy ways you can crank up your daily calorie burn.
And even if you just go up and down the stairs a few extra times this could easily add an extra 40 calories to your daily burn, then instead of sitting and talking on the phone jump up and walk and talk, because a 10 minute conversation will take you into double figures with an approximate calorie burn of 100! And you can see how just those two will give you an a whopping 140 melted calories. Down below I have the A to Z of the best ways of upping your burn throughout the day.
So next time you are sat at your desk don’t forget to do some marching feet, and then while you are waiting for that kettle to boil do some high knees on the spot, because after all every little counts. And it is a numbers game calories in versus calories out is what we should focus on. So just keep your body moving at every opportunity and this has a knock on effect on your energy levels and of course the more energy we have the more active we are, so it is a win win situation.
Our bodies are designed to move, and the more that we move the more energy we have, and the better we feel and look. Yet many of us spend a lot of our time sitting, due to desk jobs and long hours, which then means we tend to have less energy, and we are less likely to want to exercise, and more inclined to sit down even more.This can easily become a vicious circle, especially if we have to try and find an hour in the day to go the gym!!
But the good news is you don’t need to do that, and better still, instead of 60 minutes, you can do your workouts in just 7 minutes, in the comfort of your own home!!
SO HERE IS HOW THIS WORKS: Let’s agree that 7 minutes is totally doable, as we can all squeeze in a 7 minute morning workout, just by setting that alarm a little early. And this is going to pay huge dividends on your health, mental state, and body shape.But you don’t need to stop there, because you could always do something quick and short at lunchtime. Again just another 7 minutes. Especially if you have a sedentary desk job, as this will help to boost your energy levels and keep you fully refreshed for the afternoon. So you can prevent that common afternoon energy crash and instead you will have bundles of energy.
In the evenings we don’t need to always watch TV sitting on the couch. You could simply stand up and follow along to one of my workouts while you watch your favourite show, by using your phone or computer just by the side of the TV – and you can even mute me on the video and just copy along with the moves that you see me doing.
This way you will have done 3 workouts in one day, and the great benefit of this is that you will have increased your health, kept your energy levels fully topped up, sped up your calorie burn, reduced any excess body fat, and toned up all over.
In summary, in regard to how many times a day you can work out, my answer is simply break it up into short sessions and keep moving throughout the day, because repeated shorter workouts are way more effective than longer ones.
The other top bit of advice is simply listen to your body, and if you have a day you feel exhausted then take a day off – but trust me, the more active you are the more alive you feel.
WHY NOT TRY THIS FOR THE NEXT 7 DAYS!
If you do, please let me know on social media how you felt come day 8.
I am going to keep this simple – when we move our body it requires energy, which in turn burns calories, so the more you move your body the more calories you will burn in a day, and also the bigger and more dynamic the move, the higher the calorie burn.
This is why in all my workouts I use what I refer to as Multi Directional Moves and Multi Compound – this means we work lots of muscles at once, and we get the body to travel though a full range of motion. Hence increasing that calorie burn.
So here is an example for you. This is a typical exercise I do to tone your tummy and burn off fat all at once.
As you can see in this video, I am using my whole body, and moving it through its full range of motion
Whereas the famous exercise that everyone associates with getting great abs, “The Plank”, is not doing either Multi Directional Moves or Multi Compound, instead it is just static and burns hardly any calories. Plus it can actually put pressure through the kneecaps, and although it will engage the transverse abdominis, known as the deepest ab, and so it will help strengthen the core, that is all that it does. And for any women wanting to get a curvy waist, this exercise can actually broaden your waist muscles. So do be warned, this famous exercise is not all it is cracked up to be.
Whereas if you do my move above (as shown in video) you are going be burning off calories, toning and sculpting your abs, increasing active metabolic tissue (the more of this you have the higher your natural calorie burn becomes), and you also improve your balance and flexibility. And doing this for 60 seconds will be so much more fun than staring at the floor for 60 seconds doing the plank!
This is the reason my short workouts work so well, because we use Multi Directional Moves and Multi Compound.
And better yet, because my workouts are focusing on intensity and get us sweating, this has a knock-on effect known as EPOC. This stands for Excess Post Oxygen Consumption, and it means after you have finished, for example, my 7-minute workout, your metabolism is raised by approximate 35 calories an hour for at least 10 hours afterwards. Meaning you can burn off easily about 350 calories extra throughout the day. This is because your body has moved so much
and used so many muscles that your metabolic system continues to work at a higher intensity internally, and takes time to adjust back to its pre-exercising state.
This is where doing my quick home workouts is a great way to help with healthy weight loss and to increase your fitness. So no need to head to they gym or spend an hour training. After all less is more.
Here are some easy suggestions of ways to stay healthy and fit while flying. So first of all being seated for long periods of time can slow down our metabolism and as our bodies are designed to move it feels unnatural to sit for long periods of time, especially when it comes to long haul flights, so by doing some sedated exercises are a great way to keep as active as possible while you fly.In the video above you can see some airplane seated friendly moves.
Also if you can on a long haul flight try every few hours to walk up and down the plane, obviously with the consideration of your fellow passengers.
Be sure to keep your hydration levels full topped up, because when flying it is so easy to become dehydrated, so drink plenty of water and don’t wait till you are thirsty as this means you are already low on water, so be ahead of the game and keep sipping away.
Sleeping is a great way to help keep your body fit and healthy as this is the time it repairs itself, so if you can get some shut eye then make the most of this and nod off.
When it comes to eating it goes without saying the healthier choices you make the better you will feel, so avoid any processed foods, and sugary snacks, as these will even though they.
Make the most of the time you fly to just switch of the hustle and bustle off daily life, as you really are unreachable whilst you are up in the air, so take a nice book and give your mind a break and make the most of letting your brain switch off and give it a break and refresh your mind and wellbeing.
And most of all enjoy you travels ahead.
Is it best to work out in the morning or in the evening? This is a question I get asked all the time, and the honest answer is that it all boils down to personal preference. Because both AM and PM have their advantages, but what is most important is that your time slot has to work for YOU – this way you will make it part of your lifestyle. So if you are not an early morning person, then work out later in the day; equally if you are an early riser, then get it done first thing in the morning.
The benefit of the morning slot is that you will have got it done and you will feel super good that you have taken control of your physical and mental health ahead of the day. Plus doing that workout will ignite your calorie burn for the day ahead.
Yet if your preferred choice is PM then this still has advantages, because you will tend to be more flexible as your muscles are warmer later in the day, and working out later can also aid in a good night’s sleep. Plus, just as in the morning, you will actively be burning more calories even while you sleep.
If you are opting for later in the day, then have all your workout clothes laid out, so when you come home from work you can jump into your fitness outfit before being tempted to jump on the sofa – and here is a good workout you could do my 7 Minute Home Workout.
Equally you can make the most of your lunchtime, and if you have an office job try and get a quick walk in, even if it is just around the office. This will help increase your energy levels for the afternoon ahead, and curb any urges for sugary snacks mid-afternoon.
So, to sum up, the best time is the time that suits you. And you can go with both morning and evening, because our bodies are designed to move, and the more you do the better you feel.
This video explains to you firstly what happens to your abdominals throughout pregnancy, and the reason I wanted to include this is as a Pre & Postnatal Trainer is if you have a clearer understanding of how your body works then the more motivated you become and the quicker you can get results back. This video has a 6 minute full length postnatal workout routine.
HOW TO LOSE MENOPAUSE FAT
How to lose weight through the menopause and how to lose the menopause belly! is probably one of the most common questions I get asked by women over 50 (well actually also women over 40) and guess what my answer is “easy with the right exercises” because as a trainer with over 25 year’s experience I know why we start to gain weight around our middle and why we get that middle age spread and better still I KNOW HOW TO GET RID OF IT AND KEEP IT OFF.
So as we hit our 40’s our muscles mass slowly starts to slightly decline (if we do not exercise) as our body simply has no need to burn as many calories as we have less active muscle tissue. Hence that expression “use it or lose it” so we can turn this around by doing the right exercises, but it has to be the right ones, which are multi compound moves meaning they use lots of muscles all at once. The great thing with these is that they are super quick to do, and you only ever use your own body weight. The result of doing these exercises is that you then generate more active muscle tissue which then naturally fires up a once declining calorie burn. Then in our 50’s or when the menopause arrives is when we have a shuffle in our hormones and our oestrogen starts to dip, but again here comes the magic word with the right “exercises” we can help stimulate the production of our hormones which will help to then reduce any excess body fat we have gained.
Another important hormone we need to get working is one called HGH this is the Human Growth Hormone as this helps to speed up our calorie burn plus this hormone is responsible for plumping up our skin, making our hair shinny and giving us a sparkle in our eyes. This is why in Hollywood certain A-list celebrities have HGH Injections for this effect, but nobody ever needs to go to that extreme as we can do this all through exercise, and excuse the pun but that is the beauty of exercise.
By adding in interval training to workouts is what melts that middle age fat fast, when you do those short burst of exercising a little bit harder. This can be applied to anything from walking to swimming. Here is an example: “Walk off the Menopause Weight Workout “ (you can listen to a snippet on this page) I created this and it is 16 minutes long, we do short bursts of faster walking as this puts a spike in your intensity levels so it will help increase your bodes ability to burn 100’s more calories.
Then let’s also look at food because it is important to make the right food choices, have plenty of vegetables, lean meats, pluses, good fats and always have protein with every meal, be careful on that sweet stuff known as sugar because this will greatly increase weight gain, so just aim to eat healthy home-made food and always check the sugar content. If you see on the food label that the ingredients of sugar per 100g are over 6g then put it back as this is high, (and if you are new to reading labels you will be so shocked to see how many products that you may think are healthy are actually stuffed with sugar).
So the good news here is THAT YOU CAN LOSE WEIGHT OVER THE AGE OF 40 and the MENOPAUSE is not an illness and does not mean we have to buy bigger clothes! far from it, we can continue to look and feel fabulous and ooze confidence for this new exciting chapter and adventure ahead. It is just a matter of doing the right exercises to combat menopause fat and eating the right foods rich in the vitamins and minerals we need.
TO FIND OUT ANY MORE ABOUT MY MENOPAUSE WEIGHT LOSS PRODUCTS SIMPLY CLICK ON THE PICTURES
LISTEN HERE TO THE WALKING WORKOUT
LISTEN HERE TO THE RUNNING WORKOUT
10 RUNNING TIPS FOR BEGINNERS
1: Be a minute girl instead of a mile girl, build up your training in minutes rather than trying to run miles.
2: Do invest in a good pair of trainers.
3: Start with intervals of walking and slowly build up to running.
4: Have a plan, schedule your training, and set a goal race, beginners should aim to do a 5k in 6 weeks.
5: Relax your hands and imagine you’re cupping a butterfly , as that takes less energy and stops any neck stress or tension.
6: Apply the two R’s – always relax when you are running and find your comfortable rhythm. When you’re running, make sure you keep doing a check and think, rhythm, relax, rhythm, relax.
7: Keep fully hydrated as this gives you more energy and helps make running feel easier.
8: Take the “talk test” means running at a pace comfortable enough to have a light conversation, if you are running too hard and can’t talk then this is too hard, equally if you can sing at the top of your voice you need to speed up a little.
9: When running, make sure you relax your jaw, and don’t bunch up your shoulders and occasionally shake out your hands and arms to stay relaxed.
10: Double-knot your shoe laces, as you don’t want to be stopping and tying if they become loose.
*Always change your workouts after 7 days.
*Aim to do 3 quick toning sessions a week as this increases the active muscle tissue that speeds up your metabolism.
*Take two stairs at a time and avoid using a handrail, you use more muscles and engage your core tummy muscles.
*Do 4 minute HIIT workouts to melt off belly fat.
*First thing in the morning do 30 star jumps or 2 minutes marching on the spot, to speed up your calorie burn.
*Jump off the couch when the TV adverts come on and march on the spot this can burn off approximately 30 calories in 3 minutes.
*Don’t just stand there! Do calf raises while brushing your teeth,
*When you are on the phone, stand up and walk around instead of just sitting.
*Watching TV come down onto the floor and do some ab crunches.
*Pull your tummy in and hold for 10 seconds, do this 10 times and do it twice every day, helps tone your abs and makes your core stronger and burns a few more calories.
*Follow the 80 – 20 rule , which means eating healthy foods 80 percent of the time, and indulge in a little bit of what you fancy 20% of the time.
*Keep a food diary for 5 days and be honest with everything, this will highlight what you need to change and make you think twice.
*Get some sticky notes and put on your fridge and write some quotes on being healthy, will make you think twice on your food choices before you open the fridge.
*Once a week, measure your waist, this is the best way to keep an eye on your weight and weight loss, far better than stepping on weighing scales.
*When sugary cravings strike, do some self-pampering like, have a bath, paint your nails or a face pack.
*Be in bed by 10:30pm as getting your 7-8 hours will help stop you feeling tired the next day which then can make you miss workouts and cause extra snacking.
*Swap the baggy tracksuit and oversized jumper, as these comfy clothes can encourage being lazy, whereas fitted clothes re enforce being active and help encourage better posture.
*Cut up a load of vegetables and have them in a tupperware box in the fridge ready to grab when you need a snack.
*Best tip of all don’t buy junk food or sugary snacks, as simple as that.
*When waiting for the kettle to boil march or jog on the spot.
*Keep your fibre topped up by always eating the whole meal versions, in other words, go for brown bread, instead of white bread, go for whole meal pasta instead of white pasta, brown rice instead of white rice.
*Add some oats to a smoothie to keep you fuller for longer.
*Be sure to always have your breakfast, as this instantly speeds up your calorie burn.
*Put protein on your plate for both breakfast and lunch as is suppresses ghrelin, a hormone that stimulates your appetite.
*Fibre is your friend as it will help to prevent bloating from constipation.
*Get your carbs right, and limit the bad carbs, like cakes, muffins and bagels, instead go for pitta breads, oatcakes and sweet potatoes.
*Always order small, this will cut the calorie consumption as large will always be triple the amount of calories.
*Don’t grab a croissant and coffee on the run, as this super high in fat and calories, instead go for a banana and green tea.
*Make your own pancakes with just 2 ingredients, watch this video here.
*The great grapefruit is perfect to add to breakfast instead of a juice drink, and what makes it great is this fruit aids in weight loss,
*Don’t obsess over counting calories but be aware of how many are in the foods you eat
*Plan your meals in advance, and use Sunday evenings as time to look online to find healthy recipe’s and order online your ingredients.
*Adds some seeds to your soups and salads, to increase the fibrer and protein and make the meal feel more satisfying.
*Get rid of fizzy sodas and stop drinking huge amounts of calories, and instead go for fizzy water and add in chopped fruit.
*Resize your dinner plates, and go for a side plate as your main plate.
*Have a complete sugar free day at least 3 days a week.
*Have a glass of water with every meal.
*Keep snacks to 100 calories or fewer.
*Go for foods with higher based water content, such as cucumber, celery, melon and tomatoes, as these will help fill you up and prevent bloating.
*When a sugary cravings get the better of you, go for dark chocolate.
*Make your own low calorie and low fat ice cream by using frozen bananas with a little cocoa powder and honey.
*Make pasta using vegetables like carrots or courgettes instead of traditional pasta spaghetti.
*Don’t dial a pizza instead make your own, by using a whole meal tortilla under the grill with a little low fat cheese and roasted cherry tomatoes.
*Move every 20 minutes give yourself a reminder on your computer or phone to encourage yourself to get up and walk around, as this helps keep your metabolism high.
*Be smart when it comes to your cereals, as often these can have more sugar in them than sweets.
*Be a fidget, the more you move simply the more calories your body burns.
*Add some ice to a glass of water as this helps you burn a few more calories.
*Add some fast bursts of walking to your walks, just for 20 seconds walk faster then come back to a normally walking pace, keep alternating, not only will you arrive quicker but you will melt off more calories.
*Go for a black coffee instead of a white one, as skipping on the milk, helps reduce the calories.