Walking For The Weight Loss MRR Ebook

Table of Contents

Chapter 1 …….. 6
Why Should You Walk …… 6
How to get started? ……. 8
Simple walking exercises ……. 13
Chapter 2 …… 16
Your Walking Technique 101 … 16
Importance of walking technique .. 16
Different Walking styles …….. 17
Benefits of various walking styles . 20
Recommended Posture …….. 22
How to perform a power walk ……. 23
Chapter 3 …… 27
Walking For Weight Loss Tips & Strategies 27
Pre-walk warm-up exercises 28
What is the optimal posture for walking? ……. 30
Walking strategies …….. 31
Post-workout stretches 32
Chapter 4 …… 35
Overcoming the Mental Struggle …… 35
Weight loss is no magic …….. 36
Set your goal ……. 37
Do not fear the results . 38
Set realistic expectations …… 38
Unconscious Habits ….. 39
Get Support …….. 40
Give yourself a break … 40
Chapter 5 …… 43
Benefits of walking 43
Walking and physical health 45
Walking and mental health .. 46
Why walking can be better than running? …… 48
Chapter 6 …… 51
Why Non-Walking Can Kill You …….. 51
What happens when you sit for too long …….. 52
Physical condition of a non-walker …….. 53
Does non-walking affect your mental state? … 56
Non-walking: a vicious cycle . 57
Not walking is synonymous with suicide …….. 58
Sitting renders workouts useless .. 59
Chapter 7 …… 61
7 Fitness Apps To Get You Started …. 61
Chapter 8…… 73
Healthy Weight Loss Diet Recipes….. 73
Day 1 . 74
Day 2 .. 77
Day 3 .. 81
How to add deserts? …. 84

Sample Content Preview

Stand as tall as you can and align your whole body. Your head, neck, back, knees and feet should be in a straight line, yet you don’t have to make your body rigid and stiff. Instead, keep yourself as relaxed as possible.

Make sure you don’t have an arched back. Protruding buttocks and a large belly can often cause such an arch in the back. In order to avoid this, tuck your pelvis and pull your stomach inwards. Sucking your stomach inwards also engages the core muscles.

Keep your gaze straight ahead. A good option is to look 15 to 20 feet in front of you.

Keep your head straight and stable. Your chin should be parallel to the floor. Make sure you do not subconsciously tilt your chin upwards or downwards. Bending your neck to look down puts a strain on your back. Just lower your gaze slightly if you have to see where you are going. It minimizes undue stress and improves breathing as well.

One very important of correct posture is that the walker’s shoulders should not be tense. They should be relaxed so that the distance between their ears and shoulders is optimum. Also, move your shoulders slightly backward. This prevents shoulder muscles to get sore.

How to perform a power walk

While there are so many walking styles, power walking is definitely one of the most popular ones. Almost everyone can go on a power walk and can get weight loss benefits as well. So coming up, this next bit may sound a little bit technical, but is well worth the read, especially if losing weight is what you are aiming for. After you have emulated the perfect posture, you can start your power walk.

Warm up your body by walking slowly for a few minutes. You can also do some gymnastic exercises like jumping jacks to get ready for the power walk. Perform pre-walk stretches as well.

When power walking your arms should be bent at a right angle and should be able to move as fluidly as possible. Keeping your arms at an angle prevents any numbness in the fingers and palms. Also, bent arms build and tone muscles and burn more calories. They help increase the pace of your walk as well.

Your arms should swing back and forth at the height of your waist while walking. Keep your hands slightly closed but do not clench your fists. Your elbows should be close to your body during the walk to avoid the ‘chicken walk’.

If your arms get tired initially try to keep them raised for 5-10 minutes and give them rest when worn-out. This way you can gradually build stamina.

The movement of the lower body is the most important part of a power walk. It involves the hips, legs, ankles, and feet.

In a power walk, when you put your leg forward you should land on your heel first. At this point, your foot should be flexed and your toes should point upwards. Then roll your foot forward so that your toe is the last part to leave the ground. When lifting the toes, give a push forward to your body. This will give your body more momentum and help you increase your pace even more.

When walking, make sure that your strides are not very long in the front. Long strides are often associated with knee and muscle injury. To shorten them, the distance between your forward foot and the body center should be small.

Instead of lengthening your steps in the front, try to increase the distance of the back leg from the center of the body. This can be done by keeping your back foot on the ground as long as you can. Such a change in your stride will provide more push to your body.

During a walk alternate the movement of arms and legs so that you can easily walk in a straight line.

Finish off your walk by slowing down to cool off your body. Do some stretching exercises again to release any stiffness in the muscles.

Following the correct techniques of a power walk can help you lose weight and tone your body quite rapidly.

Chapter 3

Walking For Weight Loss Tips & Strategies

You don’t need to have a fancy gym membership to lose weight. Instead, all you really need is motivation, determination and consistency. Stick with these three and losing weight can be practically free if you put your head to it.

In fact, walking is the least expensive and most straightforward way of dropping those stubborn pounds. If you do it correctly and pair it with the right techniques the results can be extremely impressive.

So to get you motivated, know that walking increases your metabolism and reduces stress. Your body starts to burn more calories even at rest due to stronger muscles. Next comes determination. Following certain exercises and strategies before and after the actual walk will boost the effectiveness of your workout. Don’t let anything get in the way of that.

Other Details

- 1 Ebook (PDF), 86 Pages
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- Year Released/Circulated: 2017
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