Walking The Weight away

Body Talk Presents,

Walking the weight away

Working out with weightsand or body weight, can stop, or

even reverse, some of the most feared effects of aging,

like muscle loss, weakening bones and loss of balance.

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Transmitted in any form or by any means, electronic or

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Author.

Preface

The information contained in this report is provided for

the reader's use

as a guide for improving body strength and flexibility.

Nothing herein should

be construed as medical advice, and the exercises,

workouts, restorative modalities, and nutritional systems

of body care

information contained in this report should NOT be taken as

a substitute

for medical advice. Not all of the workouts and practices

in this report

are suitable for everyone.

The reader should consult a licensed primary care physician

before attempting

the types of workouts and practices recommended herein.

Weight training poses a significant risk of injury, and the

reader should

take due care to use proper equipment and exercise in a

safe training

environment.

All recommendations contained in this report are made

without guarantee

on the part of the author and/or publisher who, as a

result, disclaim

any and all liability in connection with the use of this

the right of reproduction

in whole or in part in any form except

for brief quotations embodied in reviews and

articles or by prior written consent of the author

and/or publisher.

Another day and you

find yourself on the same

merry-go-round year after year: trying too Lose weight. It's a vicious cycle. But,

there's also a cure for it. Let's face it, losing weight and keeping it

off requires a * lifestyle* change. Yo-yo dieting will not work and not exerciseing

won't help either!

According to James Hill, Ph.D., (associate director of the Center for

Human Nutrition at the University of Colorado Health Sciences Center,

Denver), most people will only achieve permanent weight loss through

modest lifestyle changes rather than drastic measures. Research has shown

that the best predictor to maintaining weight loss is exercise. After

you've changed your eating habits( low carbohydrates), now it's time to change from

being

sedentary to mobile.

Dr. Hill's approach is simple: While maintaining your caloric intake,

increase activity in three key areas of your life. Identify those times

when you can increase your activity such as : walking at lunch for 30

minutes, walking daily in the early morning or evening, and creating a

walking time on the weekend when you used to stay with the radio , TV or a talking

book playing. You must move to lose!

Customized programs are detailed to fit the

flexible, balanced, and structured style of exercising. But you can design your own

program, all you need is dedication.

The flexible program is for the person that finds it hard to have a

balanced or structured style of walking program. If it were to talk, you can get a

pedometer and wear

it all day. Your initial target is 8,000 steps a day in week 1 and 2;

9,000 steps in week 3 and 4. But you can estimate all of this by just walking till you

feel you have accomplished that or walk with a friend who cann read it. Add vertical

challenges during one of your

workout days, like climbing a specific number of stairs. Increase this

amount over time.

The balanced program involves walking for 20 minutes increments almost

daily. The total 20 minutes doesn't have to be done at one time. Do 10

minutes in the morning and 10 at lunch. Or 5 in the morning 5 in the afternoon and

ten after dinner. Eventually, place one 10 minute

workout with an uphill walk or stair climb. Vary your workout and add

strength training for your long term plan.

The structured plan involves easy walk days and harder walking days. Take

in the easy days early to eliminate not doing them. On harder walk days,

begin and end with an easy 5 minute stroll. In between , walk briskly and

head for the hills or stairs for three minutes. Slow down for 1 minute and start the

3-minute brisk walk again. Repeat for your allotted workout time. Add

strength training during the week, the weightless ones would be good.

Only you know what will work for you. What will keep you going for the

long haul and keep you motivated? Keeping a journal ( in a document or in

braille)and varying your

workouts to eliminate boredom will be key to your success. After you've

kept a workout journal for a month or two, analyze your fitness level. Do

you feel better? Have you lost weight? Are you toning up? If the answer is

no to any of these questions, look over your workout and diet and begin

again. Add something more or eat less.

Or if you are getting good results look over the journal and see what you have

done, .... Was there any changes or diet changes to cause this result. If so make a note of

your reasons and try to perfect them.

There's no one method that works. The method that will work is the one

that you commit to do and are happy doing. Keep going and you'll find your

personal workout routine.

Studies have shown that millions lose weight every year; but it's the

walkers that keep the weight off. Especially, those who walk every day!

by Louis Scrivani

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