WALK OFF 5 TIMES MORE BELLY FAT

POP QUIZ: two women go for a walk. One finishes quickly; the other takes her time. They each burn about 400 calories. So who sheds more belly fat? The obvious answer: it’s a tie. But a surprising new study shows that the fast walker actually loses more. Researchers from the University of Virginia found that woman who did three shorter; fast- paced walks a week (plus two longer, moderate-paced ones) lost 5 times more abdominal fat than those who simply strolled at a moderate speed 5 days a week, even though both groups burnet exactly the same number of calories (400) per work out. The speedsters also dropped more than 2 inches from their waistlines, pared about 3 times more fat from their thighs, shed 4 times more total body fat, and lost almost 8 ponds over 16 weeks-all without dieting!

     The improvements didn’t stop there. The high-intensity exercisers lost about 3 times more visceral fat-the dangerous belly fat that wraps around organs such as the liver and kidneys and has been linked to diabetes, heart disease, and high blood pressure But a surprising new study shows that the fast walker actually loses more. Researchers from the University of Virginia “vigorous exercise raises level of fat-burning hormones,” says lead researcher Arthur Welt man, PhD, director of the exercise  physiology laboratory at the University. It also increases after burn (the number of calories your body uses post exercise as it recovers) by about 47% compared with lower-intensity workouts.

So how do you make all this science work for you? Start with our 8-week progressive walking plan, which includes both shorter, high-intensity workouts and longer, moderate paced ones. Add in the flat belly sculpting moves to firm your ever-shrinking middle. In just 2 months, you could walk off 1 or 2 sizes without dieting!

     Then celebrating your success by joining team prevention to walk a full or a half marathon. The 8-week plan (front of pullout) will prime you for the challenge while flattening your belly, and walk-a-Marathon (or Half) training (back of pullout) will keep you on track to get in your best shape possible.

1.     Balance extension

FIRMS DEEP AND FRONT ABS Stand tall, pull abs in, and raise left knee towards chest, grasping shin with hands. Release and swing leg behind you, toes pointed, as upper body tilts forward, arms extended. Keep abs tight and supporting knee slightly bent. Your arms, torso, and leg should be aligned. Hold for 1 count; bring knee to chest again and repeat. Do 6 to 8 reps, and then switch legs.  

2.     side-to-side reach

FIRMS DEEP AND FRONT ABS Stand with arms extended at shoulder height, palms down. Keeping hips still, lift rid cage and slid it side to side (that’s 1 rep), as if your body were in a tug-of-war. Do 16 reps.

3.     Elbow tap back

  FIRMS DEEP, FRONT, AND SIDE ABSS it with knees bent, heels on floor, arms extended, and torso at about a 45-degree angle to floor. Keeping abs tight, rotate torso to left as you pull left arm back, tapping elbow to    floor. Return to center. Do 8 to 10 reps; repeat to right side.

4.     Narrow/wide crunch

FIRMS FRONT ABS lie face-up, legs extended above hips, hands behind head. Lift head, neck, and shoulders towards knees. As you lower, open legs into a wide V. repeat, bringing legs together as you lift. Do 10 to 12 reps.