Low threshold exercise weight loss method - brisk walking, lose 15 pounds in 3 months, and lose weight while walking

The autumn breeze brings a refreshing season, the most suitable for wearing sports shoes to embark on a weight loss journey. Don't be intimidated by high-intensity fitness plans, in fact, the simplest brisk walking can bring unexpected weight loss effects. A office worker insisted on brisk walking for one hour every day, and after three months, his jeans changed directly from size L to size M.

1. Three advantages of brisk walking for weight loss

1. It is easy to get started even with zero foundation

No professional equipment is required, and the community trails and park greenways are natural fitness centers. Compared to the impact of running on the knees, brisk walking is more joint friendly.

2. The fat burning efficiency is beyond imagination.

Walking at a speed of 6 kilometers per hour for 1 hour can consume 300-400 kcal. This number is equivalent to the calories of two bowls of rice.

3. Regulating Metabolism for Multiple Benefits

Regular brisk walking can increase basal metabolic rate, which means lying down can burn more calories than before.

2. Four key points for scientific brisk walking

1. Master the correct posture

Head up, chest up, and abdomen down, naturally bend your arms and swing them 90 degrees. The stride is slightly larger than usual, with the heel touching the ground first and transitioning to the toe.

2. Control the optimal speed

to achieve a state of slight sweating, speaking but not singing. Wear a sports wristband to monitor and maintain a heart rate within the range of (220 age) x 60% -70%.

3. Seize the prime time

The best effect is 1 hour before breakfast or 1 hour after dinner. Avoid direct sunlight during the midday period, which is most suitable in the cool morning and evening of autumn.

4. Warm up and wrap up.

Before starting, do a 5-minute ankle joint loop and high leg lift. After finishing, do a wall squat to stretch the leg muscles.

3. Advanced brisk walking plan

1. Variable speed walking method

After every 5 minutes of regular brisk walking, insert 1 minute of rapid walking. This interval training can increase fat burning efficiency by 20%.

2. Load bearing walking

Gradually increase the weight on the wrist or ankle by 0.5-1 kg, ensuring that the weight does not exceed 3% of the body weight.

3. Terrain changes

Schedule 1-2 hill walks per week, choosing slopes of around 15 degrees, which can consume 30% more heat.

4. Precautions to Remember

1. Choose the Right Sports Equipment

Wear professional walking shoes with good cushioning on the sole. Cotton sports socks can effectively prevent water blisters.

2. Timely replenish water

Drink 100 milliliters of warm water every 20 minutes and add a small amount of lemon juice to replenish electrolytes.

3. Gradually increase

Starting from 30 minutes per day, increase exercise by 10% per week. Sudden increase in dosage can easily cause muscle soreness.

4. Cooperate with dietary adjustments

to ensure high-quality protein intake, replace refined staple foods with miscellaneous grains, and eat 500 grams of vegetables per day. A office worker who insists on brisk walking shared that after three months, not only did he lose 15 pounds in weight, but he also improved his long-standing constipation problem. The cool autumn weather is the best time to start brisk walking. You can tie your shoelaces and set off tomorrow. Remember that weight loss is not a short-term sprint, but rather the cultivation of lifelong healthy habits. When brisk walking becomes a part of life, a slim figure naturally arrives as promised.