Fast Walking Burns Fat
Hello, let me first start by introducing myself. My name is Gary Matthews and I bring over 20 years of experience to the Health and Fitness Industry and to MaximumFitness.com
My professional career began in the Royal Australian Air Force where I was employed as a Fitness Instructor. My duties consisted of training recruits in various disciplines including strength training and conditioning techniques for weight gain, weight loss and general fitness.
It's no surprise that the world has suddenly become obese. Everywhere you look, there are people carrying unnecessary baggage, with all the high fat foods in the supermarket and fast food chains, it's become much harder to stay thin.
In fact, obesity has now moved from a social nuisance and domestic embarrassment to an official disorder. Even, The American Heart Association has announced obesity a major risk for heart disease.
Obesity has become a major player in the arena of dangerous epidemics. Startling Figure ~ More than 70% of US adults are overweight and that figure is rapidly increasing!
I myself was extremely obese as a child and young adult. Like many others, I had to go through life experiencing the nuisance of carrying extra baggage. I am well aware of the pain and frustrations that being over weight can bring.
It's true ... The rejection by the general population and the loss of confidence can be devastating to young and old alike. I tried every diet on the market, every pill and supplement without success, usually putting on more weight because of depression.
I'm now in my forties and my body is lean and where it should be, and I'm looking a lot slimmer and healthier now than when I was in my early twenties.
I eventually reached my goals and got to where I am now by sticking to the principles found in Maximum Weight Loss in Ten Weeks.
Throughout my entire career as a personal trainer, I have continued to build upon these principles and help many overweight people achieve their goals ...
I turned away from traditional diets and fitness programs and I developed a fitness technique that required people be active for only "20 minutes" a week.
When I introduced this fitness program to my clients, they began to make rapid progress, dramatically decreasing body fat levels. When further combined with a more nutritional diet, they achieved total body transformations in as little as "Ten Weeks".
Ten Weeks? So how can I afford to be so confident? Easy, because I know the program works from the people who I have trained, the lucky ones who have invested in the program and seen fantastic outcomes for themselves.
In Just 20 minutes a week, I've witnessed the program work wonders time and time again, regardless of my clients' ages or genetics. From the young to the old, they have lost 10, 20, even 60 lbs ... All in a relatively short time span.
All you need to do is study and put into practice the principles found in my eBook ~ Maximum Weight Loss in Ten Weeks. Then judge for yourself how well you look and feel. I guarantee they will work on you as well!
Before we move on I want to say a word about "Strength Training"
A lot of people imagine that cardiovascular exercise (walking, cycling, and aerobics) is all the exercise they NEED to do to. Not true!!
Did you know that every pound of muscle burns 100 calories every day!
Well, muscles are the engines of the body, so if you don't perform Weight Training to MAINTAIN your muscle tissue, you will lose up to one pound per year after the age of 20 years. Our muscles need to be serviced, just like the engines of our car. If you don't get your car serviced, it's going to break down ... the same goes for muscles.
Now this is important, ~ The more functional muscle (lean muscle) you have on your body the more FAT you burn OFF.
That's the secret! Generating lean muscle is the BEST method raising your metabolism. Thus burning fat off for good.
Please .. Try not to fall into the same diet trap that many do. If you haven't lost weight for a long time now, stop!!
If you keep on gaining weight after dieting, stop!! Don't even think about trying another diet, because it will most likely produce the same results you have already seen.
Stop wasting your time, money and effort for nothing. Please have a look at the facts presented in this series and make your own decision. My system does work.
I have been helping people lose body fat for years now using the same techniques I will outline for you.
I have written this course for you so you don't make the same mistakes that I have made and waste year upon year of failed efforts. I want to put you on the right track straight away so that you see results in weeks not years.
I can't tell you everything in this series, if you want to know more about my methods then order my eBook ~ Maximum Weight Loss in Ten Weeks.
Before I start on the actual programming of my fitness program, here are a few "Scientific Guidelines" for weight loss that have always been lurking around but are ignorantly not followed by the many weight loss programs these days.
As you will see I have based my program on scientific evidence, not hearsay passed on from trainer to trainer.
Now let's have a look at a few weight loss principles.
In order to produce Sustained, Permanent and Long-Term Weight Loss, it's imperative that you boost your metabolism. And the most effective way to raise your metabolism is to have a greater proportion of functional muscle on your body.
The only way to build this lean muscle so you can raise your metabolism is through "Strength Training". There's no other method which works wonders on the Metabolism like Strength Training.
By performing Strength Training, you'll effectively increase the amount of functional lean muscle on your body so that your metabolism can be stronger.
After a Strength Training session your body will undergo a significant increase or "Spike" in Metabolism, which will allow you to burn much more fat then you were able to before.
"The amount of fat the body can burn is directly related to the more lean muscle your body can hold."
If your muscle system can sustain more energy and use this energy significantly when performing strength training, then it will be able to burn off the calories you eat and the excess fat on your body.
In other words, if your muscles become stronger and can hold more energy then you should be able to release this energy more efficiently to increase your metabolism, and to burn off excess calories that you have eaten.
Once we can build more lean muscle through our own strength, then our bodies will become more efficient at burning fat.
It's also the amount of lean muscle on your body that makes you LOOK GOOD. Once you burn off the excess fat from your body, the lean muscle underneath your skin will be exposed making you look healthy, energetic, and well toned.
All you need to do now is incorporate "Fast Walking" into your weight loss program to hasten the burning of excess fat.
Not only is fast walking better much easier on the hips, but it also produces a greater percentage of fat loss as opposed to jogging or running.
Here are some benefits of Fast Walking.
"I can't stress enough how Fast Walking is necessary in every weight loss program."
Hello, my names Dave Feldman I'm possibly interested in your program/online training. I'm currently 393. I desperately want to get down to 200lbs. Can you give me some more info on your program thanks.
Hi Dave, thanks for your letter. I base my program around strength training and have a home based system and a system for the gym, as we know without any sort of weight training to elevate the metabolism, weight loss will be much more difficult.
Dave your weight probably didn't appear overnight and it won't disappear overnight. You will have to think long term here, one to two pounds a week, any faster and you will lose muscle and water only.
I also promote fast walking for the aerobic side of things as this burns body fat the best and with the strength training, walking and a daily deficit in your calories. You will find it hard to go past this system.
I am overweight (200 pounds, 5' 10" tall) with a 44" chest and 36" waist. I have been on several diets and exercise programmes but don't seem to lose the weight. I currently attend a gym twice a week doing mainly aerobic and striding exercises but I haven't seen any results yet. I am very skeptical about these claims of rapid fat burning techniques. I want to try your programme but I still need to be convinced that I wont be wasting my money.
Pol, thanks for your letter. My program is very simple and effective, I think your problem is that you are not including strength training into your fat loss program. My system incorporates strength training which requires one session a week either at home or in the gym, this combined with a small daily calorie cut and aerobic work most days (fast walking). I am sure that if you include this into your regime the added functional muscle will elevate your metabolism and burn those extra calories. Thanks again.
If you want any weight loss program to work you have to perform "Strength Training". It's absolutely imperative during the course of a lifetime not only for weight loss goals but also for general health and well being.
For years we have been told to diet the excess fat from our bodies and throw in some fast walking to hasten the process. The trouble with this is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious lean muscle tissue for energy.
This would "Lower Your Metabolism" causing greater muscle loss and once the diet was broken the original fat returned, and you would have greater chance of gaining even more fat.
Eventually, your body would become used to the diet and then you will reach a point where nothing was happening.
So what do you do now?
Try weight loss supplements, creams, massage, toning tables, drugs. You should know by now that these don't work. So what do you do now?
Throw your hands up in the air and say "to hell with the diet", give in to the cravings and gorge yourself on high fat foods until you are physically sick!!
There is a better way, it's simply ...
Many studies are showing that Strength Training is a superior method for weight loss.
(Ladies, you won't bulk up by using weights, you don't have the testosterone to get big and muscular, so don't worry).
I've physically proven that strength training works time and time again in the Gym with obese clients, male and female. If you don't incorporate Strength Training into your weight loss program then look forward to "disappointing results".
Now for the good news, the technique I apply requires just 20 to 30 minutes per week. If you can't find this amount of time over a weekly period for all of the benefits I just talked about, then jump on a horse and start riding, and say goodbye to your health.
The days of training five days a weeks in the gym, an hour at a time are long gone. That just doesn't work. One short strength training workout a week will melt away more fat than you would have ever thought possible.
The Strength Training technique I use has been scientifically proven utilizing (Doms) Delayed onset of muscle soreness and muscle biopsies.
It shows that short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what's required to produce lean muscle and lose body fat.
Please read these important facts:
Running, cycling or other aerobic sports will not prevent this loss.
In a representative study of the evidence, researches at McMaster University USA, compared a ten-week program of weight training plus aerobic exercise against aerobic exercise alone.
The aerobic group showed only a 2% increase in cardiovascular capacity and an 11% increase in endurance.
The weight training plus aerobics group showed a 15% increase in cardiovascular capacity and a massive 109% increase in endurance. For strength the results FAVORED weight training even more.
The aerobics group showed no increase in arm or leg strength. The weight-training group showed a 43% increase in arm strength and a 22% increase in leg strength.
Muscle is the engine in which body fat is burned for fuel, so if you don't have much muscle you can't lose much fat.
A representative study published in the American journal of Clinical Nutrition compared the levels of body fat in groups of women, showing sedentary women have 21% body fat, aerobic exercisers have 16% body fat, and resistance exercisers have 14% body fat.
The bone benefits of weight training are well illustrated by a study of bone density in weightlifters from 14 different countries, compared with healthy subjects who didn't lift weights.
On average the weightlifters bones were 46% more dense and an estimated 50% stronger. Bone strength and muscle strength are highly correlated not only in weightlifters but also in healthy young women.
A study at Stanford University showed clearly that about 20% of bone mineral density is dependent on maintaining muscle.
A recent study reported in February 2000 in the British Journal of Sports Medicine shows that even in elderly women, a one-year weight training program increased their strength by 19-29%, with a significant increase in bone density.
Immune strength depends on availability of the amino acid glutamine, and your muscles have to supply the glutamine to your immune system in order for it to work.
The more muscle you have, the more abundant the glutamine supply, and other things being equal, the better your immune system works.
New studies published between 1995 and 1999 show that weight training has an unexpected benefit - it improves glucose tolerance in patients with Type 2 (adult-onset) diabetes.
In one of these studies, post-menopausal women with diabetes followed a weight training program for four months. Their glucose sensitivity to a challenge improved by an average of 29%.
At Tufts University, researches gave patients with rheumatoid arthritis 12 weeks of high-intensity weight training. Results showed significant reductions in joint pain and fatigue and a big gain in strength.
Another study at the University of Nebraska gave a group of patients with osteoarthritis of the knee a 8-week strength training program. Another patient group with the same arthritis was used as a control.
Results showed that the weight training caused a significant decline in arthritis activity.
Research shows that weight training causes fewer heart symptoms than traditional rehabilitation exercises like fast walking, jogging, or cycling.
It also yields better coronary artery flow, greater muscle strength, greater sub maximal endurance and less fatigue.
In one new study, a 12 week weight program was added to a conventional heart rehabilitation aerobic exercise program.
The group doing weights plus aerobics showed much greater increases in strength (90%, as opposed to 9% on aerobics alone). They also lost more body fat (2.8kg as opposed to 1.3kg), and they showed greater improvement in endurance.
In a 1994 study, strength exercise produced 10 lbs of fat loss after two months of training, even though the subjects were eating 155 more calories per day.
That is, a basic strength-training program resulted in 8 lbs more muscle, 10 lbs less fat and more calories per day food intake.
Hi, I have a few questions. First a brief background, I'm 5'7" in height, six years ago
I was 150lbs and about 20% body fat. Currently I'm 148lbs and 14.5% body fat (I've been down to
about 12% but also lost lean body mass). I want to drop down to about 10% body fat without loosing
any lean muscle. Although I'm not that muscular it took a lot of hard work and time to get what
I have. Will I loose any lean muscle following your program? Also I play soccer and need to keep
my cardiovascular conditioning high. Would it be detrimental to add cardio training three times
a week? Thanks for your help!
John, thanks for your letter. You don't mention if you are using strength training in your program? I base my entire weight loss program around strength training (I have a home based system in the manual) because I have found that by performing strength training whilst on a weight loss program, not only does the metabolism elevate (more calories are burned) but the body tends to hold onto the muscle while it sheds the body fat.
But the strength training has to be done right, one short intense session a week is what is required and that is all. To do any more is detrimental to the program. I also advocate a slight reduction in daily calories for a more long and permanent weight loss. Starvation diets do not work. The extra cardio work you propose is fine as the body can shake off the effects of this in one day and wont lead to overtraining. John I hope this has helped.
I am very interested in your e-book, but I have been doing strength training and now introduced 2 cardio boxing classes a week and still have had trouble shifting the pounds, I am 43, weigh 149 lbs and am 5'2, although I do look slimmer than my weight says. After I train, bout 3 times a week I get very hungry, I try and eat well, but must be doing something wrong. I would love to be about 130, but in 12 years just cannot do it. I was about 178 3 years ago so I have lost bout 30 lbs but in a year have plateaud at this weight and I get despondent.
Can you help me?
Hello Gina, thanks for your letter. I would like to know how many times a week do you perform weight training and are you trying to improve your strength by continually adding weight? It's a possibility that you could be overtraining (too many workouts) which is just as bad as not performing weight training at all! The weights you use should be gradually becoming heavier, also this will add more functional muscle hence raise your metabolism (and burn more calories). I practice a once only strength training session once a week, this gives you much more time to recuperate.
The two-cardio boxing classes will certainly help burn the calories as well as raise the metabolism. What you are missing is fast walking. Practice fast walking on the days that you are not working out and watch what happens. Also you must calculate your daily calorie intake and then subtract 500 from the total and no more. This will gradually bring your weight down slowly but surely to your required 130 pound mark. Thanks again.
It makes you wonder with all the benefits of strength training why more people are not using it?
Along with Strength Training, Fast Walking is a must for burning fat, provided it's done fast enough to elevate your breathing and not to the point of huffing and puffing ~ which would be training your cardiovascular system.
The choice is up to you; you're free to try supplements, pills, creams, cardio workouts, fad diets, toning machines ...
But beware, these don't work as stand-alone products. They don't have the ability to spike your metabolism. They can also have dangerous side-effects. Take my advice, don't try them.
The choice is up to you, you can:
Which one will it be?
Traditional abdominal exercises can cause back problems. Sit-ups, leg-raises and other exercises fail to train the abdominal muscles in the most effective way.
Your abs receive a good workout by providing mid-section stability and by supporting your back to hold weights when using the exercises show in Maximum Weight Loss in Ten Weeks.
The safest and most productive way to train the abs is to use the brace and hollow technique. Try this easy to use routine first:
Standing normally, breathing normally, suck your stomach in towards your spine and hold, remember to breath normally, hold for seven seconds and release, now do this exercise 10 times.
This is a basic brace and hollow routine that helps strengthen the abs and the muscular girdle that surrounds your waist. More advanced techniques can be found in my eBook.
We've already found out that by increasing the functional muscle on your body, you increase your resting metabolic rate. Due to the HIGHER metabolic rate you can now eat MORE calories, which means that you won't need to starve anymore to lose weight.
In a sense, fewer calories have to be cut back from our daily intake of food and successful dieting (provided that you eat the right foods) will become more likely.
As far as Fats are concerned, they're burned from the body when cells oxidize to release energy in the form of exercise. When exercise is done slowly to moderately for 20 to 30 minutes, then the majority of energy is TAKEN from the fat stores.
It's important to understand that the loss of fat comes from fat cells ALL OVER the body, NOT just from one or more specific areas. Therefore, fat reduction of a certain area is not generally possible.
The main priority of this series is to provide you with information on the fastest, most productive and safest way to lose fat from the body. I'll admit that a lot of people don't want to do exercise or weight training, but it just happens to be the most effective way to lose weight.
As far as Cardio-Work is concerned, I suggest you start with 100 minutes per week of mildly puffing exercise be it 2 x 50 mins, 3 x 35 mins, 4 x 25 mins, 5 x 20 mins all of which produce the same results.
Mix up your cardio activities in the gym. Use the treadmill, bike, climber or any other training gear available to you.
The best exercise for the purpose of fat loss is fast walking either indoors on the treadmill or outdoors. Walk until you are mildly puffing and hold that rate for the allotted time.
If your cardio activities leave you panting or breathless ~ Your going too hard. Your energy will be then coming from your carbohydrate reserves and not from your fat stores.
The latest revolution in stretching is called Active-Isolated Stretching (AI). Olympians have been employing this technique for about 10 years now, but it has only recently been brought to the general public's attention.
I have used it on my clients with great success, adding renewed life and energy to tired out muscles. AI stretching also helps prevent injury, as conventional stretching can cause real harm such as muscle pulls and tears.
AI stretching does what stretching is supposed to do, it transports oxygen to sore muscles and quickly removes toxins so recovery is faster.
It also works as a deep massage technique because it activates muscle fibers during the actual stretch. Please consult the Maximum Weight Gain in Ten Weeks eBook for the different techniques used.
Here is a client I have helped who may have been in the same boat as you. I have helped her lose weight just as I have helped other clients in person and online to resolve their training issues with the training principles found in my eBook.
Karen had been trying to lose weight for years. She had tried the latest extreme low-fat, extreme low-carbohydrate, and the extreme high-fat fad diets.
She later found out that these diets do not work at all, they are doomed for failure.
I told Karen to feed the body what it requires to trigger weight loss and to provide general health.
Karen's problem was so easy to solve, and the program I put her on could be done without any major disruptions to her lifestyle.
Before I wrote my eBook, I put her on a program similar to the one in Maximum Weight Loss in Ten Weeks. Her program was done within ten week intervals, by carefully following the techniques I have for you in this series.
She won't be living in the gym. Just one short twenty minute workout a week to elevate her metabolism. She won't be starving, just a small cut in her calories a day that she won't even notice. And some low level exercise every second day which will make her feel great.
Weight loss is not a big complicated mystery that some people or magazines and books will have you believe. It's really very simple and it can be all done in as little as ten weeks by following down to earth, realistic principles that won't impede on your lifestyle.
The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you'll need to go for. Bulk foods that fill you up and don't fill you out, foods that are low in fat and sugar which aren't refined should be the ideal.
Small frequent meals should be consumed during the day each containing a little protein to maintain muscle and energy levels. Foods with vital vitamin and mineral supplements should also be taken on a daily basis.
By decreasing the amount of calories you eat per day to the weight loss amount, you should start losing weight. Don't go any lower and check the mirror as well as the scales regularly to judge your progress.
Don't worry about putting on too much muscle, once the lean muscle underneath your skin is exposed, you'll look healthy and well toned. Remember muscle is smooth and hard, while fat is big and lumpy.
If you don't have an accurate idea of how many calories your consuming a day, how will you know whether your overeating or not?
Another word about diets ... They'll send the body into starvation mode; a survival mechanism from long ago when humans faced periods of famine. Cutting back on your calories too low will cause the body to lower its metabolic rate, which reduces its ability to burn fat.
At the same time, hunger signals increase and we quickly start to crave high-energy foods loaded with fats and sugar. The same foods we are trying to do without.
Here are some great eating tips for you to consider:
We're now going to move into an area that is far too neglected by mainstream health and fitness professionals (The Mind). Most books or courses concentrate on the physical side of weight loss and completely neglect the mental side of things.
The technique we are going to use is self-hypnosis, which is probably the best and fastest way to attain your goals in life and realize your full potential.
It is a very easy technique to master and after a week or so it will become second nature, so much so that you will actually be looking forward to your next session.
The beauty of this technique is that you'll be working with the most powerful part of your personality; your sub-conscious.
What is the sub-conscious you ask! The sub-conscious takes care of all your vital functions, it is the cause of all your habits and regulates muscle and body-fat composition on the body, and this is the one we are most interested in.
Hypnosis is a state of mind that we all experience, it's the moment we wake up in the morning or just before we drift off to sleep. We exit the hypnotic state when we go to sleep but the transition is so smooth we are unaware it happens. If you have daydreamed you have experienced hypnosis, so there is nothing secretive or sinister in the process, it is a totally natural state of mind.
The technique taught in the Maximum Fitness Weight Loss Manual has been a turning point in the lives of many people, not only in curing ailments and gaining weight but in overcoming the problems of everyday life. Please download a copy of Maximum Weight Loss now and learn this awesome tool to assist you for weight loss.
The core of this weight loss course is the Strength Training component which should take between 20 minutes and 30 minutes to complete and no longer. So the body doesn't become adjusted to the program, all we do is change exercises after ten weeks and most importantly have a two-week break between changes.
After entering the gym or beginning the workout, a warm-up is required, be it walking, rowing or cycling. This should only be 5 to 10 minutes at a pace where you are mildly puffing (Not flat out, conserve your energy for the strength training component) Once you're warmed up, you'll reduce the chance chance of injury in the next component.
Next is the Strength Training component, because you only have a limited amount of energy per session, we're going to need exercises that are able to use your energy more efficiently. These exercises are have multi-joint movements and they are the most functional (work multiple muscles and are better for posture).
Performing three to four exercises with high intensity during a session are what most people are capable of. You'll need to keep a steady pace throughout the first exercise and after completion, when your breathing has returned to normal, you'll move to the next movement.
When the strength training component has been completed, you'll perform a brief cool-down session. Five to ten minutes rowing, cycling or walking at a slow to medium pace is all that's necessary.
After the cool down you can do the Active-isolated stretching exercises or leave them until another time. Remember try and stretch at least once a day if you can.
Finally you can do the Abdominal Bracing techniques described earlier, these should take about 10 - 15 minutes. Also try to brace and hollow every day if possible with you're stretching, either before or after would be a good idea.
I have a treadmill at home, a stacked weight system, a ball and various dumbbells. I also have a barbell, though not Olympic type and can get about 70 lbs on it. Will this work? My problem is usually sticking to the cardio and I am lazy about eating ENOUGH and I rarely drink water.
Carol, thanks for your letter. You will have more than enough for the system to work, the treadmill will be perfect for the walking, and the weights will provide resistance for the strength training, I have a complete home system incorporated into the eBook so there are also exercises that you can perform by just using your bodyweight. Just follow the nutritional aspects which are simple to follow and by putting it all together I can't see you having any problems with the system. Carol thanks again.
Hi, I live in outback Australia and we have no access to a gym. Could your programme be adapted to home use, without the need to purchase expensive home gym equipment? The programme sounds fantastic, but there's not much point for me if it all revolves around "use such-and-such a machine" at the gym :-(
Hope to hear back soon,
Hello Danielle, thanks for your letter. I have developed a home based system that is included in the Weight Loss eBook so there is no need to purchase expensive equipment. All exercises come with photos and instructions that show you how to do the exercises without the need to go to the Gym. Thanks again.
"At age 28, I knew my weight was out of control. All my life, I was grossly overweight. Finally, with Gary Matthews and his fitness program, I began to lose weight. My body fat has diminished completely. I'm so glad I joined your program ..."
-- Patricia Aldwin, IL, USA
"Amazing, I've made so much progress and the weight seems to be staying off. Those 20-minute workouts really work. I'm feeling much more healthy than I've ever been before. I haven't changed my lifestyle much at all, I wish I had done it years ago."
-- Sharon Levy, CA, USA
Maximum Weight Loss in Ten Weeks is a revolutionary fitness program that requires just 20 minutes a week WITHOUT the need for expensive diet pills or starvation diets. Discover how to reach your ideal weight, look healthier and appeal more to others.
I sincerely hope you enjoyed this short weight loss course and wish you the best of luck on your weight loss endeavors.
Recommend this Maximum Weight Loss page to a friend.
Consult your physician before starting any diet, dance, fitness, exercise or sports program.
No Medical Advice