Now that we've covered these 5 keys to rock daily brisk walking...
I do think it's important to mention that taking up a habit of daily walking may seem challenging at first--but it can become very easy to incorporate, as it's built into our very nature as humans.
And again, that Daily Brisk Walking transforms your body via your metabolism (on both a cellular & digestive level)...and that thinking that you're Burning Fat because it "burns calories" is not mentally fun, I think, and actually not true either.
The writer of a recent New York Times article explored our Paleo roots & if there is an optimal movement plan (and diet) for humans…he found:
"One thing hunter-gatherer populations have in common is a very high level of physical activity. Many walk between five and 10 miles a day. Yet paradoxically they do not have higher energy expenditure levels than the average American office worker. That suggests that health authorities should consider recommending exercise primarily as a way to improve metabolic health, but not necessarily as a calorie-burning antidote to obesity, the authors said."
Truly if you’re trying to exercise to burn calories—using some calorie “off set math”—that is going to be quite impossible to do!
So again, I’m going to invite you not not worry so much about “calories”…what we want to focus on is improving our *metabolism*…by improving our cellular energy AND our digestive metabolism…with effective & pleasurable movement & energizing food.
Don’t worry though—Brisk Walking on the daily has actually been proven to be THE most effective form of exercise to Burn Fat:
Moving your booty, especially with brisk walking and strength training, activates a cascade of hormones & neurotransmitters that tell your body how to better use your food in ways that include improving insulin sensitivity…helping to prevent/reverse metabolic syndrome…and reducing inflammation, which in turns helps you feel sharper, clearer & happier too (brain health)...
Lifting Weights + daily Brisk Walking
Building muscle is fabulous of course bc it slightly raises your metabolic rate to build it & maintain it…it makes doing everyday tasks A LOT easier…and I’ve also found that dense muscle has this almost magnetic, attractive energy to it.
You pulse with life.
Plus, lifting weights makes brisk walking easier to do ((especially with a booty activation & building focus, woot!)...
Plus, lifting weights really sculpts your body...and allows you to keep your muscle mass as you lose your body fat.
And, it’s an excellent form of Movement Meditation—where you’re getting into connecting your body, your breath, counting in your mind, enjoying music, breathing deeply.
There are so many benefits to lifting weights—that I do recommend doing both…brisk walking daily...and lifting weights with a minimum effective dose strategy like my Booty Pump PLAN 2x or 3x a week!
Plus, research has also found that exercise (including brisk walking & strength training, as they both make you sweat a little and get your heart rate up a bit)...can actually curb your hunger.
And Brisk Walking also helps many other health challenges/conditions as well...Daily Brisk Walking has also been shown to lower your risk of:
--Type 2 diabetes (how it does this is detailed below)
--Dementia and Alzheimer's
--Depression and anxiety
There are just SO many benefits to daily brisk walking + minimal-effective-dose strength training!
Burning Fat is just one of them. (But it’s a great one :))
Again, both are meditative and reduce stress. You can find ways to make it fun while you’re doing it.
And after you finish doing it--exercising/moving your body makes you feel super satisfied & accomplished! Afterwards, there’s this GLOW. This feeling of accomplishment. Of honoring those deeply help promises that you’ve made with yourself. This internal pleasing sigh of relief.
Eating for Energy is important too!
And you do want to be strategic with your food choices—it is all about the TYPE of food that you’re eating—you want it to work WITH (not against) your body--to reduce inflammation, work with your natural cortisol cycles, and feel energized.
You also want to eat in a way that maximizes & supports your digestion/gut health…plus it’s an endocrine-disrupting world out there—and you want to take steps to support your thyroid & having a healthy hormone balance.
I’m going to break it down with some simple strategies to do just that!
In the Eating for Energy Action Guide, I break down why it’s so important to eat food that 1) gives you solid energia…2) allows your digestion to rest between meals…3) and helps reduce inflammation in your body too, so that your Movement can have effect.
If your body is caught up in a cycle of constantly dealing with food that causes inflammation, then it just don’t have the resources to put energy into burning fat….and inflammatory foods actually instruct your body to make more fat cells.
So it’s better to sidestep this all together—and get into a flow with eating a non-inflammatory diet as much as possible, woot.
All right--so I already shared my best tips to get started quickly with rocking these fat-burning daily brisk walks--and at the same time, I think it’s important understand how Daily Brisk Walking affects your body.
Here’s an awesome summary from Dr. Mercola about what happens to your body when you Walk Briskly:
Walking Produces Beneficial Biochemical Changes in Your Body
"For starters, when you take your first few steps, your body releases chemicals that give your body a quick boost of energy. Once you get going, your heart rate will increase, from about 70 to about 100 beats per minute. This boost in blood flow will warm up your muscles. As you move, your body will also increase production of fluid in your joints, thereby reducing stiffness.
Walking for six to 10 minutes can raise your heartbeat to about 140 beats per minute and trigger your body to start burning up to six calories per minute. While your blood pressure will rise from the exertion, this increase is counteracted by chemicals that help expand your blood vessels, such as nitric oxide. This expansion in turn allows greater amounts of oxygen-rich blood to reach your muscles and organs, including your heart and brain. Over time, taking regular walks will help lower your blood pressure if it tends to be high.
Walking for 11 to 20 minutes results in an increase in body temperature and sweating as blood vessels closer to the surface of your skin expand to release heat. At this point, you start burning about seven calories per minute. The increase in heart rate also causes you to breathe deeper. Epinephrine (adrenaline) and glucagon also begin to rise at this point to boost muscle activity. Epinephrine helps relieve asthma and allergies, which helps explain why walking and other exercises tend to have a beneficial impact on these ailments.
At 21 to 45 minutes, you'll start burning more fat, courtesy of a drop in insulin. This is also when you'll start experiencing greater physical and mental relaxation as your brain starts to release "feel good" endorphins. Walking has also been shown to boost memory and creative problem-solving, so taking a walk when you're puzzling over a problem may allow you to come up with better solutions. One Stanford University study found walking increased creative output by an average of 60 percent, compared to sitting still.
After 30 to 45 minutes, you're really oxygenating your whole body, burning more fat, strengthening your heart and cardiovascular system, and boosting your immune function. Provided you're walking outdoors and the weather complies, an hour of sunshine will also help boost your mood and provide a number of beneficial health effects associated with vitamin D production.
Those struggling with depression would do well to get out of the concrete jungle and into nature, as nature walks have been found to be particularly beneficial for your mood by decreasing rumination — the obsessive mulling over negative experiences."
(Walking on a treadmill at home or at the gym is great, too!)
Count your Steps vs. Time your Walks
And from this research--this is why I'm recommending that you get your daily Brisk Walk on for at least 22 minutes a day (and work up to 40 min daily too :)).
I find this recommendation more valuable than "counting 10,000 steps"...which has been revealed to have been a marketing ploy to sell pedometers's in the 1960's in Japan, and doesn't have any research behind this exact number as being beneficial.
Plus, it's much easier & cheaper to simply time your brisk walking workouts...and the data is there to show that brisk walking...(plus Eating for Energy)...for a set amount of time on the daily:
is a research-proven way to burn fat & keep it off!
(and so may other benefits previously listed, as well)