I don’t think most people realize just how powerful walking can be for slimming down and losing weight.
Today, I’m going to share 4 ways that you can get more bang for your walking buck, helping you burn more calories in less time.
These are strategies that I’ve used with hundreds of my personal clients and athletes. The great thing about these “tricks” is that not only will they help you get slim but they’ll also get you a lot fitter and stronger!
1. Walk on an Incline
If you’re walking on the treadmill one of the best things you can do is increase the incline. By doing so, you force your body to work harder and thus burn more calories.
But there are other benefits as well.
Since you’ll be breathing more heavily (walking uphill), you inherently provide your cardiovascular system with an incredible aerobic workout.
And if you’re looking to get a firm butt and lean legs, then uphill walking will do that too. The steeper the incline, the more your engage the backside of your body to propel up the slope.
Next time you’re on the treadmill, spend 30 minutes walking at any incline you want and you’ll quickly see how many calories you burn and how good you’ll feel when you’re done.
2. Wear a Knapsack
Whether you’re walking on a treadmill or outdoors and even if you’re walking uphill, throw on a knapsack for some added resistance.
This can make a huge difference for you as the body eventually adapts to any load that is imposed upon it. So if you weigh 150 pounds and you’ve been at that weight for a while, adding a 10-20 pound knapsack instantly makes your muscles work harder, which means stronger legs and more calories burned!
3. Get Your Arms Involved
When we walk, our arms naturally swing. That’s not what I’m talking about here.
I’m talking about grabbing some dumbbells (or hand weights) and performing a whole variety of arm exercises from biceps curls to shoulder presses while you walk.
The reason for this is that the more muscle you can involve in a given exercise bout, the more calories you’re going to be burn. At the same time, you’ll also be getting a great arm sculpting workout while you walk.
Talk about killing 2 birds with one stone.
4. Pick Up the Pace
Walking is great but speed walking is even better. I don’t mean that you have to become an Olympic-style speed walker but just walk a little bit faster.
Intensity and inefficiency of movement are key elements to burning fat. It just so happens that if you were to walk as fast as possible – say 4.5 mph – you would burn more calories than if you were to run at that same pace.
That’s because walking fast is biomechanically less efficient than running at that same speed. And that’s a good thing if you want to slim down.
So speed up your walks and get your sweat on!