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how to lose 2 pounds a week by walking

how to lose 2 pounds a week by walking

Do you think before how to lose 2 pounds a week by walking?

Do you think you need intense aerobic exercise and hard muscle training for your diet? In fact, it is possible to diet with walking movement that we usually do.

A walking diet recommended for those who are not confident in their physical strength or who cannot continue the rugged diet method. Here, we will introduce the correct method, points, and approximate distance.

You can also diet while walking! What is the effect?
Is it true that you can go on a diet just by walking? Some people may be surprised. Walking has less exercise than running, but it is an excellent aerobic and whole body exercise.
Below are three main benefits of walking.

1-Fat burning

2-Blood flow promotion

3-Hypothermia improvement

how to lose 2 pounds a week by walking
how to lose 2 pounds a week by walking

check now  why walking produces a diet effect.

1. Fat burning

how to lose 2 pounds a week by walking.?
walking is a low-load aerobic exercise. Oxygen taken in during walking is used to burn sugar and fat. Also, walking is a whole-body exercise, especially using the large muscles of the lower body. If you use big muscles, your basal metabolism will improve and you will change your body to a “thinning constitution”. As a result, you will not gain weight without strict dietary restrictions.

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2. Promote blood flow After

how to lose 2 pounds a week by walking.?
20 minutes on foot, you may have felt your body warm and warm.

This is because the calf has the role of a pump that pumps the blood that has fallen to the upper body, and walking activates its function. Also, if you walk, you will use all the muscles of your whole body, so blood flow will be promoted automatically. When blood flow improves, it can be expected to improve or eliminate constipation, poor circulation, stiff shoulders, back pain, and rough skin.

The right way to go on a walking diet

People gradually learn how to walk from the time they were babies, but the walking diet is not “just walk”. There are ways to walk that do not put a burden on any part of the body, and ways to get the effect efficiently.

Remember what your usual way of walking is, and try changing to a way of walking that has a dieting effect.

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Walking method

how to lose 2 pounds a week by walking
how to lose 2 pounds a week by walking

how to lose 2 pounds a week by walking.?

Aim to build a beautiful and healthy body and acquire the correct walking form. Here are some of the most important points.

Walk run hand

It is a basic hand shape. After holding your hand lightly, loosen your fist comfortably. Be careful not to bend your wrists.

Put effort into your stomach

Be aware that the bottom of your navel becomes a little stiff. Keep your posture firmly by walking with your stomach. You can also expect a tightening effect.

Relax your shoulders

If you put pressure on your shoulders, your entire upper body will get tired. Try to move your shoulders comfortably. Lift your shoulders before you start walking, and then relax.

Stretch your spine

Be conscious of stretching your back, and be careful not to bend your hips too much so that your back does not get rounded.

Walk in a stride

Take as much stride as possible so that you can walk naturally and comfortably.

Shake your arm

Be aware of pulling your elbows rhythmically and backwards, large back and forth.

Land from heel

Landing from the heel stabilizes your feet and allows you to efficiently stretch and contract your leg muscles.

1) Wear shoes of the correct size
2) Stretch your back, stretch your chest a little and look
forward 3) Land on your heels when you step out, and force your big toe the next time you step on put to as kick the ground
4) walk while talking with the brisk walking to the extent that breath expires
5) Ryohiji bent to about 90 degrees, shake from the side of the body to the back

Instead of swinging your arms back and forth, move your arms from the side of your body to the back with the image of your elbows sticking out.

This will allow the scapula to move well and stimulate the brown fat cells that collect around the scapula.

Brown fat cells play a role in promoting fat burning, so move around the shoulder blades to aim for fat burning.

Also, since you will be using your hip joints firmly, please walk with your hips.

The larger the stride, the higher the exercise load and the higher the energy consumption.
What is the guideline for walking distance and time on a walking diet?

What is the guideline for walking distance and time when you go on a walking diet?

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Walking distance The distance

how to lose 2 pounds a week by walking.?
that you can get a diet effect by burning fat by walking is about 5 to 10 km a day. When walking from home, it is easy to decide a place of about 5km one way and walk back and forth quickly. If you are thinking of walking while commuting to work, school, shopping, etc., please consider the balance of your luggage and do not overdo it.

how to lose 2 pounds a week by walking
how to lose 2 pounds a week by walking

Walking time

If possible , the walking time should be 30 minutes to 1 hour. If you walk for 20 minutes or more, fat burning will start, so keep walking fast for at least 20 minutes, preferably about 1 hour.

Recommended walking time

It is said that the exercise time that best suits human biorhythm is in the morning. Exercise in the morning also has the effect of increasing metabolism during the day, so if you have time, walk in the morning. However, there are many people who are too busy in the morning to take time due to work or caring for their children. By nature, exercising at night can lead to sympathetic dominance, excitement, and poor sleep quality. However, it is important to continue the diet, so it is okay to go in the evening or at night while checking your physical condition.
Find time to continue walking on your own and walk firmly.

Time until the effect comes out

Walking is an exercise with a lighter load than jogging or muscle training. Instead of focusing on a specific area to tighten or thin it, it removes fat from the whole body and makes you feel refreshed. Therefore, it takes time to feel the effect clearly. As a guide, it is about half a year to a year.
The walking diet has no immediate effect. However, you can change your body from the root to a constitution that makes it easy to lose weight. It is suitable for those who want to do what they can and make a successful diet.

You can lose weight in a healthy way with a walking diet!

Walking is a great whole body exercise for humans. Exercise intensity is lower than other aerobic exercises, but it has a number of benefits. You don’t need any tools, and I’m happy that you can do it when you think of it. Correct your posture by walking every day and walk fast while waving your arms. Since the load is small, it will take some time for the effect to appear, but at the latest one year later, you will be able to meet yourself with a refreshing and light body.

Calories that can be consumed by walking

How much fat can you burn while walking?

The basic formula for calculating calories burned is as follows.

  • Calories burned (kcal) = METs x exercise time (h) x body weight (kg) x 1.05

The “METs” here are units that indicate the intensity of exercise. It represents energy consumption during activity based on a standard of 1 at rest.

In the case of walking, the value of “METs” changes depending on the walking speed. At 3 km / h and 5 km / h, there is a big difference in the effect even if you walk the same way.

The “METs” here are units that indicate the intensity of exercise. It represents energy consumption during activity based on a standard of 1 at rest.

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Points when walking

In the case of walking, the value of “METs” changes depending on the walking speed. At 3 km / h and 5 km / h, there is a big difference in the effect even if you walk the same way.

It is important to pay attention to your walking speed and correct form in order to be effective on a walking diet. I will introduce how to walk to make it easier to get the effect.

Be conscious of breathtakingly fast walking

Aerobic exercise has a fat-burning effect, but in order to increase the effect of walking, you need to have a little breathtaking exercise intensity. Although it is effective even for a short time, it is said that the fat burning effect is most enhanced by exercising for about 20 minutes after continuing exercising.

If possible, take 30 minutes to 1 hour as a guide , and the effect of the walking diet will increase. Set a reasonable goal for how many times you can walk in a week and aim for habituation. As for the time zone, we recommend the morning when you can increase your metabolism throughout the day.

how to lose 2 pounds a week by walking
how to lose 2 pounds a week by walking

Stretching before and after walking

Stretch lightly before walking to prevent injury.

  • Put your hands together and raise them overhead to stretch comfortably
  • Tilt your arms to the left and right to stretch the sides of your body
  • With your hands folded, lower it in front of your chest
  • While bending your knees slightly and looking into your navel, pull your folded hands to the left and right to curl your back (at this time, spread your shoulder blades firmly).
  • Open your legs back and forth and stretch your calves and Achilles tendon
  • Open your legs slightly wider than your shoulders and extend the back of your thighs while dropping your upper body.
  • Place both hands on your hips, lightly push one foot forward and hook the instep to the ground
  • Put your weight on the little toe and stretch the shin (similarly stretch the shin on the other side)

After walking, stretch to recover from fatigue and improve flexibility.

  • Tilt your upper body forward from a standing position and stretch your knees, back of your thighs, calves and back.
  • Sit with your legs thrown forward
  • Raise your right knee, straddle your left foot, and twist your body to the right with your right hand behind
    (at this time, keep your back straight . Do the same for your left side.)
  • Sit with the soles of your left and right feet together and tilt your body forward (stretch with the back of your thighs and hip joints in mind)
  • Sit with one knee upright
    fold your hands together, pinch your calves, and massage (use your fingers to loosen your ankles and soles. Massage the other foot in the same way.)

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Clothes

Since walking makes it easier to sweat, we recommend using synthetic fiber materials such as polyester, which has excellent sweat absorption and quick-drying properties. Innerwear made of natural materials such as cotton does not dry easily, so it is best to avoid it.

As with innerwear, tops also emphasize sweat absorption and quick-drying. It is also important to choose one that is well-ventilated to prevent heat buildup.

For bottoms, choosing elastic tights or seamless pants will make it easier to walk. If you don’t like a design that fits your body, you may want to wear shorts or shorts.

Choose the outerwear that you wear on tops according to the season. It is easy and convenient to use UV-blocking materials in the summer and those that can protect against the cold and wind in the winter.

Please prepare socks for walking only. The ones for everyday use are less durable and can easily puncture. Thin materials and slippery materials can lead to injuries, so the trick is to choose thick materials that are easy to step on.

Also, poor socks breathability can cause odors and stuffiness. If you are concerned about sweat, choose socks with consideration for sweat absorption and quick-drying.

In addition, let’s use special walking shoes for shoes. Walking shoes are heavier and have thicker soles than running shoes. It holds your heels firmly, so you don’t get tired easily.

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Muscle training

If you train big muscles, your basal metabolism will increase and you will be able to lose weight easily. In particular, squats, which can be expected to be effective for the large muscles of the thighs, are muscle training that you want to incorporate along with walking.

Squat method

  • Spread your legs about the width of your shoulders and stand with your toes slightly outward
  • Slowly sit down with your back straight (at this time, put your weight on your heels)
  • Lower your thighs until they are parallel to the floor and put them back.
  • Repeat 1-3 20 times
  • Take a 30-second break and do a total of 3 sets

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