Walking for Better Digestion and Fat Control
Walking can be a wonderfully effective method to aid digestion and burn extra calories, thereby reducing the fat to lean muscle ratio. The process of “thermogenesis” is the calorie expenditure of absorbing and metabolizing the food you consume. When you walk, you are obviously using calories; when you walk after a meal, you are using the calories that might otherwise be stored in the form of fat. The stride you maintain and the length of time you walk determine walking’s effectiveness. The greater the production of body heat, the more calories you will burn.
Be sure to wear appropriate athletic shoes, and light air clothing. (If weather is cold, layering is suggested, so you can remove layers as you build up your own body heat…and you will!) While walking outdoors has other benefits as well, you may wish to vary your routine with bike riding, stationery exer-cycles, treadmill walking, or any other form of sustained aerobic activity.
Note: if you have not exercised in a while, get your medical check and approved for an exercise program.
Suggested walking routine - Begin walking 15 minutes after you finish a meal. Use a leisurely pace for 30 minutes. Carry an insulated water bottle and consume at least 16 ounces of cold water at regular intervals, so you have consumed it completely, by the end of the walk.
After 1-2 weeks of building your walking capacity, it is time to intensify your walks. 30-60 minutes a day with a brisk gait will greatly enhance fat loss and a sense of well-being. Be sure to wear appropriate shoes and socks.
Subjects in the Carb Less Solution trials, lost fat very quickly when doing a simple walking program. For added enhancement, some subjects added a cardio conditioning program, like that found on a DVD, or attended a supervised resistance training program at our gym.
Questions? Call me James Villarreal, 719-639-1110