Part 3: The most overlooked …
— The Walking Dead AMC (@WalkingDead_AMC) April 18, 2018
The most overlooked ‘fat burning’ technique on the planet that almost anyone – even you can do.Can you guess what it is?
We sit too much!
Research suggests that more sitting means fewer muscle contractions. Which means the body becomes insulin resistant (less responsive to insulin).
This means that fats and sugars hang around in our blood longer,
leading to excess body fat and plaque build-up in our arteries.
So get up and MOVE!
And here’s the really good news. You don’t have to break into a sweat.
Simply getting out of your chair every half hour or so and strolling around for a couple of minutes can reap big benefits.
Science has found that blood sugar and insulin sensitivity improve, cholesterol and triglycerides improve, and more – all of which can significantly impact overall health.
The American Heart Association recommends 10,000 daily steps to be healthy.
You’ll likely be surprised at how quickly and easily you reach 10,000 steps, for a grand total of 4 to 5 miles every day.
Now that’s how you lose weight – lots of weight – and keep it off!
This tip alone can help you manage your weight once you reach your desired goal.
And that’s how you help keep your blood sugar other factors in good working order all day long .
This turns your body into a thermogenic-metabolism-boosting-fat-burning powerhouse!
And for even more ‘fat burning’ – calorie burning, try:
Walking first thing in the morning to jump-start your metabolism for the whole day.
Best workout for fat burning! pic.twitter.com/cNpXUCo2pq
— Kristine Herryanto (@babysmurf) April 14, 2018
When you walk on an empty stomach, your body will burn fat for energy because your body doesn’t have carbs (stored glycogen) from food to use as ‘fuel’.
Walking sounds boring, or it did to me…
before I went out and bought a Fit Bit activity tracker…
And starting catching up on my favorite podcasts and audio books while walking.
My activity tracker – tracks my steps which gave me the extra push (motivation) that I was needing to get my butt of the couch after a long day at work.
There are countless articles and books written on walking and most of them are on point.
What works best is ‘Brisk walking’,
“Walking as if you have somewhere to go.” – President Harry Truman
Walking at first may appear to be time consuming and slow and can seem boring until you go out and try it.
It’s a great social exercise.
Get your friends to go with you and ‘chat it up’.
If you think walking sounds boring then there are hacks that you can use to make this part of your daily routine.
Walking is free and available to everyone – who is amblatory.
The trick for me was measurement.
The only way that I know to how to keep track of progress is to measure it – hence the fitbit activity tracker.
Get any kind you want and sync it to your phone, or just use a activity tracking app on your phone.
The added plus of tracking is that as humans we like to think that we have the best memories and know everything, but sometimes that is just not the case.
False memory (memory distortion) is where you think you know a thing and then later find out that you were off – way off!
Scientists have proven that memory distortion is real. In this article of the “New Yorker” researchers explain just why that is.
Just because you are confident you remember something accurately doesn’t make the memory and more real.
Ever thought that you remembered something, could argue about it for days… and was sure that you were dead on?
Then later found out your were way off?
That’s what I am talking about.
What does this have to do with ‘burning fat’?
It means don’t try and remember what you have done, document it – prove it to yourself – celebrate your wins!
Basically if you get a fitness tracker and track your steps you have proof, and you have a goal and you can meet (beat) it.
Use your phone app or just use plain pencil and paper – who cares?
As long as you can document your progress and see that you are in fact making improvements.
Steps to ‘**getting your steps**’
Get a fitness tracker (pen and paper).
Always park as a far as you can from your office (job) parking entrance and walk.
If you take lunch and can walk to get your lunch – walk.
When shopping (groceries, Louis Vuittons, etc) park far away from the store entrance and – walk.
DO the same when parking at the gym and everywhere you go.
You may find that after a while you don’t even have to hit the gym much, if ever!
You may find that you are enjoying the mind altering positive endorphins that you are getting from daily (weekly) exercise.
“Endorphins are involved in natural reward circuits related to activities such as feeding, drinking, sexual activity and maternal behavior,” explains J. Kip Matthews, Ph.D, a sport and exercise psychologist.
These Endorphins release pleasing sensations similar to the drug morphine…
If you can take public transportation then do so because chances are that you are going to have to do some ‘footing’ to get to the bus or train station, etc.
Each time to you take these little steps it all adds up to great value towards your overall fitness goals (burning fat).
If you only do one thing from this letter then walk.. you owe it to yourself to give it a try 3-5 days per week.
Whats not talked about a lot is that most people in countries, other than the UNITED STATES, don’t own many cars.
They walk and they are on average 20-30% thinner.
Most other countries do have advanced public transportation systems and people **walk** to get to them and everywhere else.
Think New York, NY where…
People walk – everywhere and as a result most are thin and in shape.
The advantages of walking at are numerous:
Use walking as a crutch to get you over the hump to getting a lean, lithe and supple elegant body.
Use walking to add more calorie burn to your daily life!
AS a **bonus**, walking can be fun if you get a friend or a group together and catch up on the latest gossip, trends, etc.
Since podcasts have become so popular and as audio books are now the rage, walking provides a more enjoyable way to kill two birds with one stone.
How I shrink actual fat cells…