Dont Just Melt Fat Off - Burn It Off With A Blow Torch!

Cardio Exercise...

A huge variety of fitness activities provide cardiovascular benefits. If you're breathing hard and can feel your heart beating, you're doing cardio. Because walking is fun, easy, and requires little time and no financial investment, it's our top choice for cardiovascular activity.

Walking uses your body's largest muscle group, your legs. Because it's rhythmic (you repeat the same basic movements), and it's aerobic (you take in and use more oxygen than usual), when walking is sustained for more than several minutes at a time it provides fantastic cardiovascular benefits - including weight loss - and can be quickly and easily implemented into your daily routine.

Walking at a moderate pace for about 30-60 minutes burns stored fat, and can build muscle to help speed up your metabolism, burning fat even while you sleep! So, let's start moving...

First, wake up your muscles by walking at a warm-up pace for five minutes, signaling to your muscles that they can't just sit back and burn up the available sugars, they need to tap into your fat reserves. This means not starting your daily walk at a high speed. On the contrary, a low-intensity or low-speed start signals your muscles that you are engaging in a long-term activity, prompting the burning of stored fat, and not just sugar burning.

After five minutes, pick up the pace. The speed to walk at for optimal fat burning is a "determined" pace, at which rate you should be breathing noticeably harder, but still able to carry on a conversation in full sentences. By doing this, you raise your heart rate to about 70% of your maximum heart rate, which acts as a catalyst for burning stored fat.

Try walking as though you're 15 minutes late for an important appointment. Now, start with walking at this pace for 30 minutes each day. For optimal weight loss, walk at least 5 days of the week, with weekly time spent walking eventually reaching 5 or more hours each week.

Use the following "cheat sheet" to help implement a quick and easy walking program into your daily routine:

? Start with a few gentle stretches

? Begin walking at an easy pace for five minutes

? Walk 30-60 minutes at about 70% of your maximum heart rate

? Cool down at a slower pace for 5 minutes

? Finish with a few gentle stretches

? For longer walks, walk 60 minutes at your target heart rate, and slow down a bit to complete 90 or 120 minutes at a comfortable pace

Walking an hour a day is also associated with drastically decreasing your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Find time to work one-hour walks into your life. It's well worth waking up an hour early to do so. After all, aren't you worth it?

When you feel you can comfortably walk an hour on a single day each week, try the following weekly schedule for increased weight loss and added health benefits, alternating the days to fit your personal weekly schedule:

Sunday: Long Day, 90+ minutes

Monday: Day Off

Tuesday: Short Day, 30+ minutes

Wednesday: Short Day, 30+ minutes

Thursday: Long Day, 90+ minutes

Friday: Short Day, 30+ minutes

Saturday: Long Day, 60+ minutes

On all days, remember to start with some light stretches. Start walking slow for 5 minutes. Walk at your "determined" pace of 70% of your maximum heart rate for the time specified, concluding with an easy pace for five minutes. Always finish with gentle stretching. Lastly, when walking for weight loss, you should take no more than one to two days off each week.

Keep up the water intake and your new 'fat loss' walking program - I'll see you in 7 days to check in on your progress and to give you the second Secret in our Health & Fitness Tactics Course.

For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com

© 2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning 'Maximize Your Metabolism' system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com

---

7 Weight Control Habits

Here are 7 simple habits that can help anyone enjoy... Read More

9 Quick Ways To Conquer Cellulite

In our never ending search for the illusive "Fountain of... Read More

Gastric Bypass Patients Resent Normal Eaters

In the early weeks after having weight loss surgery almost... Read More

What Low Carb Dieters Should Know About Nitrates And Nitrites

Nitrates and nitrites are preservatives that are added to certain... Read More

Saboteurs to Your Weight Loss Plans

Saboteurs are people and thoughts that are going to sabotage... Read More

New Weight Loss Program -- How to Make Your Diet Work

This is a continuation of the article entitled, "Making Diets... Read More

Rapid Weight Loss Tips - Lose Weight with the South Beach Diet

It's the American Dream: "If I could just lose a... Read More

Obesity and Weight Loss ? Muscle and the Importance of Low Body Fat!

Today you have a good chance of getting diabetes or... Read More

Green Tea And Weight Loss

There's recently been a LOT in the weight loss news... Read More

Close Kept Secrets to Weight Loss Lesson #12

Are you just exploding with the presence of light all... Read More

Obesity and Fat Control Myths

- Are your ideas of obesity and fat control based... Read More

Youll Need Total Will Power To Undergo Weight Loss

How much will power does it take in order to... Read More

Warning: Dramatically Improve Your Health In Just 27 Days!!!

You don't realize it, but in the next few minutes... Read More

Staying Toned After Weight Loss

Staying Toned After Weight Loss Following significant weight loss,... Read More

Hear What Your Diet Pills Say

Used a diet pill recently and got depressed because you... Read More

How Slimming Down Can Add More Cash in Your Wallets

Are you unhappy with your current weight but aren't "motivated"... Read More

Conventional Dieting Wisdom That Works for WLS Patients

In many cases conventional dieting wisdom simply doesn't work for... Read More

Carnitine Weight Loss Revealed: Why L-Carnitine Should Be The #1 Weight Loss Drug

Carnitine is simply the safest and healthiest supplement you can... Read More

Weight Loss Psychology- Sticking to an Exercise Program!

IT'S NOT ABOUT THE NUMBERS!The health clubs are always racking... Read More

Fitness Wars: Revenge of the Girth

As of the writing of this article, May 16, 2005,... Read More

How Safe Is the Atkins Diet?

The Atkins Diet Seems To Never Go AwayFad diets come... Read More

How Does Phentermine Work? Learn How To Stop Neurotransmitter Depletion

Why has Phentermine stopped helping me lose weight?Many people are... Read More

Weight Loss Programs: Which Weight Loss Program Will Really Work?

Weight loss programs often have big claims. Understand the "science"... Read More

Weight Loss Online -- The Fastest & Easiest Weight Loss Plan

My first article provided steps for fast healthy weight loss.... Read More

Remembering The Titanic: Top Ten Weight Loss Mistakes Others Make But We Can Avoid

Patrick Henry once said, "I have but one lamp by... Read More

Lose Weight NOW! ? Do or Die Time!

Some of you will not like what I'm going to... Read More

Top Thirty Weight Loss Tips and Tricks

Here are some everyday, helpful hints to get you started,... Read More

Volumetrics Adverse Events - Two Potential Outcomes

Adverse Events with Volumetrics Dr. Barbara Rolls is a well... Read More

The Health Effects of Being Overweight

Both men and women around the world are becoming fatter... Read More

Negative Calorie Foods FAQs

What is negative calorie effect? Whatever food we eat,... Read More

Co-Dependency and Food: Trying to Fill the Void

Nice girls don't speak up. Nice girls take care of... Read More

The Key To Losing Weight And Keeping It Off

Do you want to lose weight? Of course you do,... Read More

The Miraculous Claims of the Zone Diet

One way of recognizing a fad diet is... Read More