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

---

Role of the Stress Hormone in Weight Control!

Eating when under stress isn't just about filling an emotional... Read More

Milk: The Weight Loss Drug

Lose Weight - Grab A GlassIn childhood, we heard it:... Read More

College Weight Gain

Students today are faced with the serious reality of unwanted... Read More

Close Kept Secrets to Weight Loss Lesson #2

Welcome to lesson #2. First of all, I believe that... Read More

To Diet or not to Diet, That Should Be The Question!

Diet information is everywhere. In advertisements, on TV, in magazines;... Read More

Overweight - Answering Your Critics

There are those that walk amongst us who have followed... Read More

Tired Of Struggling To Lose Weight?

There are many factors that cause us to increase body... Read More

If You Dont Track Your Diet? You Are Wasting Your Time

Frankly, I'm puzzled whenever I hear this from somebody who's... Read More

Grains and Weight Loss--Do Whole Grains Help You Lose Weight?

Whole grains and weight loss have a definite, scientific, and... Read More

Low-carb Diets: Fad, Fallacy, or Fact?

The most common and popular diet fad over the past... Read More

Buyer Beware: Purchasing Fat Burners and Other Supplements Online

Each month I receive hundreds of e-mails from consumers who... Read More

Diet Preparaton -- The Impact of Sleep and Stress

When you have started a diet in the past, how... Read More

Why You Should Burn Body Fat

Are you overweight? Then you probably want to lose some... Read More

How To Improve Your Health In 14 Days: Small Changes For Maximum Health & Weight Loss

Many Americans include health improvement in their New Year's Resolutions.... Read More

How to Break a Weight Loss Plateau

Healthy eating has become part of your life, but you're... Read More

7 Tips to Help You Beat Your Sugar Habit

Are you often overcome with an urge to splurge on... Read More

The Psychology of Weight Loss ? Getting to the Roots of the Matter!

The Psychology of Weight Loss ? Your Approach!We have missed... Read More

Dieting Strength

There are several factors in winning at weight loss. Sometimes... Read More

Two Words That Guarantee Success (or failure) When Planning To Lose Weight

Did you know that being successful with losing weight starts... Read More

I Think I Have an Eating Disorder and Want to Stop

An eating disorder is a life threatening condition that often... Read More

Close Kept Secrets to Weight Loss Lesson #5

Wow! You must be on fire by now burning and... Read More

Can Caffeine Tights Beat Cellulite?

At around £350 pounds a treatment, Lipo-Dissolve the so called... Read More

The Secret to Safe Weight Loss

The safe way to lose weight begins with a thorough... Read More

7 Ways to Stop Nighttime Snacking in Front of the TV

Stop Being Influenced by Food Ads on TVThere is much... Read More

7 Diet Tips For Rapid Weight Loss

1. Quit snacking in between meals. Do not fall for... Read More

Close Kept Secrets to Weight Loss Lesson #7

Well, look at you go! You keep moving closer and... Read More

Weight Loss Problems at Their Worst ?America is on the Path of Delusion, Depression, and Destruction

Am I missing something here? If I am, someone please... Read More

Wellness Coach Reveals Celebrity Diet

We think we know everything there is to know about... Read More

Determine Your Stage and Plot Your Weight Loss Course

We all know that losing weight and improving your overall... Read More

Tell Me - Do You Really Like Being Fat?

Once upon a time, I fretted about going to a... Read More

Getting Enough Sleep at Night May Just Help You Lose Weight

Eating the right foods and exercising regularly have been the... Read More

Is Low-Carb Really The Way To Go?

The latest trend in the area of weight loss is... Read More

Mexican Living: Too Dang Fat!

I thought I could avoid this when we moved to... Read More