Good Lifestyle

If you wantlose fat around your median, there is just not to circumvent your diet. (For any other question to eat better for fat loss,see here.) But as it concerns exercise, you can be surprised to learn that you do not need to register long hours at the gymUrising of heavy goods vehicles-Wherefunctioning Seven miles per day, seven days a week - to see the results you want. YesWalking is your exercise preferably-And you are committed to making your walks, you can lose weight and reach a flattened stomach.

For the evidence, know that in a study, published in theJournal of Exercise Nutrition & BiochemistryThe researchers have proceeded with the effects of the march on obese women and found that it was particularly effective to reduce belly fat, among other health benefits. In another study, published in the magazineJAMA internal medicineThe researchers found that men and women aged 40 to 65 who experienced sedentary lifestyles managed to lose weight when walking for 12 miles each week. In the case of this last study, the study participants did not significantly change their diet.

If you are an exercise walker seeks to make a flattering stomach, we atETNT MIND + BODY Out of some loyal fitness experts for their best tips and tricks to use your walks to burn more fat around your media and to see results faster. Read on to find out what they are. And all you do, do not forget the best walking advice of all: you have to go faster. For more things about that, see whyWalk this way can add 20 years to your life, says the top scientist.

According to Celebrity TrainerJoey Thurman, These, CPT, FNS, you can improve the burning effects of walking by striking shortly after eating a large meal. "Take a 10 to 30 minute walk after your day meals help flatten the stomach," he says. "Why? Well, walk after having contributed to the absorption of nutrients, the lower insulin reaction and the distribution of your calories as fuel instead of fat."

There is science to support it. According to a 2016 study that analyzed the effects of walking on people with type 2 diabetes, published in the newspaperDiabetes, we found that a 10 minute walk just after having consumed a mealhelped test the lower subjects of their blood sugar level. And for more benefits for walking health, see howThis walk can predict your risk of early death.

"Although the more flattened stomach is mostly nutrition, there are different ways, then you can burn more calories when walking, which can help you enter a caloric deficit or to increase your deficit, "saysAmir Yazdanparast, a physiologist and a specialist in the strength and ease of certified exercise, with a master's degree in kinesiology science. "Fast walking, long distance walking, riding walking, weighted walking, walking upstairs and doing different exercises while walking, like walking with lungs on foot or high body exercises, everything can Help you burn more calories walking. "

If you have game, break your walks with squats, maxics or pumps, which will further increase your heart rate, increase your conditioning and help you turn your walk into a workout.

To lose more fat while walking, "You should continue what you are doing by focusing on the burning more calories at each walk", advises Maxwell Kamlongera, fromFITNESS MX. "Do not be demotized and think you do something wrong if you do not lose belly fat as quickly as your friend or partner, despite the same walks - it's genetics."

It explains more: "For the better or for the worst, the distribution of fat is genetically determined - we can not do anything about it - and each of us has different obstinacy fat areas. So, when we lose from the Grease, the areas of our body containing the least amount of fat starts to cut first and areas whose fat will be the last to leave. "

Assuming that your diet is in good health, your diet is healthy ", the fat you are working to finally dispose of melt with time and commitment," he says. "The only challenge is that you could be someone who stores most of their fats around their stomach, so you will have to be extra patient." And if you are someone who walks to exercise, please enjoy it7 things that every Walker exercise finds totally boring.

"Wearing a weighted vest while doing cardiovascular activities helps train the body with aerobic and anaerobic benefits," says Allen Conrad, BS, DC, CSCS the owner ofMontgomery County Chiropractic Center, in Pennsylvania.

"Due to the additional extra weight of the vest, the heart will pump stronger, increasing aerobic capacity and your VO2 max, while the postal muscles will help strengthen the basic force."

Another bonus with weighted vests? "You can press your workout at the next level because it will challenge your body to work more efficiently and will help you focus on appropriate respiration and an appropriate form during the cardio," he said. "Try to wear a weighted vest as an extra twist on the walking program to help flatten your stomach."

According toGarret Seacat, C.S.C.S., performing lively aerobic exercises to lose weight than the formation of force - but combined, you will lose even more. "If your goal is weight loss, a aerobic exercise (walking or running) burns a quantity of statistically significant fat that weight lifting," he says. "However, when you combine aerobic exercises and lifting weights of a total of 30 minutes a day, 5 times a week, people lose much more."

So, consider weaving other workouts in your walking plan, asThis 5-way workout perfect for toning your fast silhouette.

"The interval walk will provide a better calorie burn than the stable state, or a casual, walking, because it will increase the heart rate in the appropriate area," Timothy Lyman, CPT, NASM-PES, director of Training programs for Fleet Feet Pittsburgh.

Here are his tips for finding the right area: "There is no perfect rhythm for the interval walk. The level of effort simply needs to feel hard or about 70 to 80% of what is a person capable of. What is the constant part capable of feeling and what if the fast part feel like? I come back to push the rhythm and the rhythm of recovery here. The fast part should Having the impression of being out of breath, while the casual part should feel easy enough to drop at heart rate. "

Tom Holland, MS, the SCCS, Cissn, a physiologist of the exercise and the author ofThe micro-drive plan: Get the body you want without the gym in 15 minutes or less a day,accepted. "By varying the speed of your walk, especially in some rhythm interval work, you will increase your heart rate and increase your caloric expenses, which helped you lose more weight over time," says -It. If you want a really hardcore interval walk, it offers this one:

-Walk at an easy pace for 10 minutes to lose your body and body.

-For 30 seconds, take a hard walk walk as fast as possible a hill. Immediately after, slow down to an easy walk to pick up the hill. Repeat this cycle 9 times more.

-Cool running at an easy pace for 10 minutes.

And for more to walk faster, see how it7-minute walkout thing can add years to your life, let's say experts.