Easy Exercise Program Increases Metabolism and Speeds Weight Loss

Understand just the basics about metabolism and you can speed your weight loss. Master your metabolism and you will improve your endurance. What a good exercise program does is increase your metabolism while you’re getting fit to then remove excess fat while leaving your fluid levels intact. The end result is lean muscle strengthened, and an increased metabolism that will carry on burning fat for a long time to come.

As always…check with your doctor before beginning any weight loss program or exercise regime.

If you build your exercise and intensity (slowly) you will burn fat and increase muscle – which, in turn, increases your metabolism. Here is a sample program of consistency and moderation in an easy exercise program.

Start with a few stretching exercises and a brisk twenty minute walk, followed by more stretching exercises.

If you own a pedometer, chart your progress over the course of a week – increasing your steps or distance traveled daily.

Once you are up to, and comfortable with, 15,000 steps a day, it will be time to work on your upper body strength. Tricep dips, push ups and crunches are simple exercises that everyone knows how to perform. Do as many as you can today, and increase your repetitions every day.

Alter your strength training with walks throughout the week. When you’re ready for a new challenge, move onto some lower body workouts after your walks by doing repetitions of squats or following a DVD step workout.

As you lose weight and start feeling more fit, keep stretching but add in the walks, the upper body workouts and the lower body workout and your metabolism will start kicking in and working for you all day. In time you start feeling better about yourself as you do more. You may even want to incorporate or revisit other exercises in your program that you enjoy. Swimming, cycling, spin class at the gym, whatever you choose as long as you enjoy it and it keeps you moving!

The Advantage of Walking for Fitness

Stretch Before Every Walk with Your Pedometer
Before walking for fitness with a pedometer, stretch your muscles to warm them up.

Walking for fitness, health and exercise is one of the best and easiest ways to get back into shape, strengthen your immune system (helping you to fight disease). Walking is also helpful to lower blood pressure, which keeps your blood pumping efficiently and increases metabolism. If you have slightly elevated LDL levels walking can help keep cholesterol in control too.

Not just for your inner body as well. Walk with a pedometer on a regular schedule and you’ll find your muscles strengthening while you lose weight.

Wondering how to get started? Although every person reading this will be at a different level of fitness nearly everyone should wear a pedometer for at least a week, counting their steps per day, and then setting goals for following weeks at an increase of 10-20%.

If you begin to take walks at a normal pace you can gradually step into a brisker pace each week, lengthen the time of your walks or add more aerobically challenging activities to your exercise time. No matter what level you are at, you should always warm up with a few stretches before you begin and cool down by walking slowly at the end of your workout.

All new exercise program should be worked into. For example if you are intending to eventually strength train a walking fitness program will bring you to the level required to build up enough muscle tone for your next program.

Walking for fitness programs often run on a seven day workout plan. In such a program you would use a diary, journal or log of activity to record progress and goals. Your primary goal would be to start walking each day. Do so for ten consecutive minutes at a minimum. Eventually you would work yourself up to 20 minutes per day.

A great way to stay motivated is to start or join a team of other pedometer walkers. Being part of a team will inspire you to stay focused, engaged and motivated. If you all being as new walking for fitness participants you can progress at the same rate (given similar ages and body types).

To push yourself or your team too early in your fitness program is to invite failure as a result of over-exertion. Overexertion is the most common reason people eventually give up on walking for fitness.

When your group is ready – or when you are ready as an individual – change your walking time to faster paced walks. These brisk walks shrink your risk of heart attack or a stroke, reduce the risks of diabetes, high cholesterol, high blood pressure and more.