We tend to think of eliminating in order to lose weight, but when it comes to strength training, adding muscle can help you lose weight. Add strength training to your cardio routine and give your weight loss goals an extra boost.
 
Having strong muscle is important for so many reasons including that extra burn of calories your body experiences even while at rest. When you strength train you’re building lean muscle mass which helps keep your metabolism revving. Noam Tamir, C.S.C.S. explains, “Muscle is constantly being broken down, recreated, and synthesized, and all these processes require energy. The more muscle you have, the more energy it takes for this process.” So while you’re muscle is building you’re increasing your calorie deficit as well, and, you must have less calories to lose the weight.
 
And, don’t worry about losing out on cardio during your strength training, you can simply add cardio elements to any workout. For example, don’t rest between sets, increase the weight you use, and add cardio moves in between weights - high knees, jumping jacks or squats will do the trick.
 
In addition to the benefit of losing weight that strength training provides you an look forward to protecting your bone health and muscle mass. This is particularly important to women, as well as seniors – remember, if you don’t use it you’ll lose it. It also helps develop better body mechanics which can help reduce your risk of falling, can help prevent diseases such as Alzheimer’s and dementia, and can increase your energy level and mood. And, the great thing is you don’t have to go to the gym to add strength training into your exercise routine, using your own at-home dumbbells is the perfect solution. You can find these at your local sports store and they often come in weights from one pound to 15. Start adding in strength training now and get ready for a leaner you!

Well guess what - you can slim down by adding a walking routine to your day. Simply adding steps to your day will help you obtain your weight loss goals. Your first step (pun intended) to success is being prepared. Keep your walking shoes in your car, at work and at home…then accumulate steps – this can be done while at work, take the stairs, walk the long way around to your co-workers office, schedule a walk at lunch. While doing errands, park in the furthest spot from the door, make an extra lap around the grocery store or mall. Even at home adding steps to your day is easy if you walk around the block after dinner, or simply march in place while watching your favorite TV show.
 
So, now you know how you can get your walking in, what does it actually do for you? Walking increases your aerobic health; this is good for the heart by lowering your blood pressure and decreasing heart disease. Because walking is a load-bearing exercise it also helps to maintain your bone density. We all know how important bone density is as we age. And because obesity can increase your risk for certain types of cancer, walking off the weight may reduce your risk.
 
“Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss,” Art Weltman, Ph.D., director of exercise physiology at the University of Virginia, told Health.com.
 
Here are suggested ways to lose weight from walking:

• Walk fast: increase your walking effort to at least 5 out of 10.
• Walk at an incline: find a hill – this increases the intensity.
• Break it down: to avoid getting overwhelmed you can break your walks down to a minimum of three walks a week for 20 minutes with 30 minutes per day being your ultimate goal.
• Meet for a walk instead of drinks: want to get together with friends – meet them for a walk & talk.
• Find a beach or trail: you’ll burn more calories walking on uneven terrain.
• Alternate between fast and moderate walking: this can increase your calorie burn and keep you engaged. Try walking slow for 1 minute, increasing your speed for each of the next three minutes, and start over again for at least 20 minutes.

 
“There really is no single drug that can do anything like what regular physical activity does and that’s why [walking] really is a wonder drug,” Dr. Thomas Frieden, U.S. Centers for Disease Control and prevention Director said. “It makes you healthier and happier. Even if you don’t lose any weight, getting regular exercise will decrease your risk of getting sick, getting diabetes, high blood pressure, cancer and many other conditions.”
 
If you still feel that you’ll find it hard to commit to a walking routine, speak with Natatia about setting your weight loss goals and about a One On One Fitness Program that will fit your needs.