Getting Ready for Summer: Hot Body – Thin Wallet!

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Question: I have been walking to lose weight but without seeing the results I expected from it. Generally, I walk for 30 to 40 minutes four times a week and cover 3 miles. I consider it a moderate course and it has some mild hills on it. What else can I do to lose weight? I don’t have the means to join a gym right now and I want to lose more of this fat by
summer.
Answer: Assuming you are maintaining a clean, healthy diet, you need to intensify your workouts. You have a couple of free options at your disposal. Option one is to utilize the free walking track behind the YMCA and the city softball fields. The track, though flat, has exercise stations around it designed to provide you with a full body workout which will significantly intensify your training time and exercise more than your legs and cardiovascular system. Begin by walking half a lap and stopping at a station midway around the track. Each station has a training plaque that describes how to use the equipment. Either do a predetermined number of reps for the exercise or train for time, say 30 seconds. On each lap do two stations and cover them all before your are finished. This type of workout should burn a significantly higher number of calories and bump up your calorie burn rate for a few hours after your training. To keep your workout fresh choose a different pair to start with each time you do this workout and then after your become accustomed to it do three stations per lap.
Another possibility is to do hill sprints. We used the hill at E. M. Holt ballpark. Beside the batting cage is a hill 52 feet long inclined at about a 55 degree incline. Do 50 sprints uphill walking back down each time. First do a set of 10 sprints and rest 2 minutes. Then run 15 sprints followed by another 2 minute rest. Perform a third set of 15 with 2 minutes rest and finish with a final set of 10 sprints. By the time you complete this you will have run uphill almost half a mile and it should take about 30 minutes.
Combine all three of the workouts you are doing into a rotating 4-day cycle so each week you complete all the workouts and hit one of the three twice. This will allow you to intensify your training and keep it fresh all without burning out on one type of training in the process. The higher intensity training has lasting effect on the rate at which your body burns calories after your workout is completed. This lasting effect will consume more stored fat and should get you into the shape you want in the next six to eight weeks.
God bless and keep training,
Daryl

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