25-50 minute walk in the fat burning zone - 60-70% of your maximum heart rate. Warm up for 10 minutes at an easy pace. Increase your pace until you are at 60-70% of your maximum heart rate. Walk in this zone for 30 minutes and then cool down with 5 minutes at an easier pace.
Fat Burning Zone
In this zone of exercise intensity, the body uses stored fat for energy. At 60-70% of your maximum heart rate, 85% of your calories burned in this zone are fats, 5% are proteins and 10% are carbohydrates. The walker should first warm up by walking for 10 minutes at an easier pace, this burns off the blood sugar and stored glycogen so that fat-burning can begin.
At this heart rate, you may be breathing noticeably but you are able to speak full sentences while walking.
Calculate Your Max Heart Rate and Percentages
Heart rate calculator
Exercise: Abs
Caffeine
When going on a reduced-calorie diet, you are cautioned to stop drinking caffeine. This is because caffeine stimulates hunger and makes it harder to stick with your food plan. Caffeine speeds up the colon motility and makes the kidneys increase urine production, both of which can make for an unpleasant time out on the trail. It removes more water from your system than you add by drinking a drink with caffeine in it, so you will get dehydrated faster if drinking caffeine. If you love caffeine, cut back to 1-2 drinks a day and avoid it before walks.
Caffeine Symptoms
Self-Talk
What do you tell yourself when you look in the mirror? It makes a difference for weight management and for exercise motivation. We often dwell on the negative and aren't surprised when we fail. Instead, compliment yourself. Tell yourself you are an athlete. You are strong. You can walk X miles or X minutes. Tell yourself you have will-power, you can do it.
Affirmation
Daily Calendar
Recipe of the day:
Veggie Quiche Cups: Easy to make, delicious for breakfast or an appetizer.
Word of the day
Fat Burning Zone
Joke
Funny Things to Do at the Gym
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