There is rarely a person that is satisfied with his weight and doesn’t want to lose any. Although there are diets that are quick and fast, they are not always that efficient. But wouldn’t be great to lose weight and not be aware of it?
Well, it is possible, no money is needed, just you need to change few habits. It is simple you just need to walk more. Yes, you can lose weight, just by walking? But, how many steps a day you need to do in order to lose weight?
The Step Diet: What You Can Eat
The Step Diet lets you eat whatever you like, as long as you cut back your usual portion size by about 25%. Then balance your daily intake with plenty of steps, starting at 2,000 and working your way up to 10,000 per day.
Healthy foods such as fruits, vegetables, whole grains, low-fat dairy, lean protein, and healthy fats are strongly encouraged and there are no forbidden foods. If you want to splurge on a piece of cheesecake, simply compensate with the appropriate number of steps.
Detailed charts for men and women calculate the number of steps needed to balance out the extra calories from your favorite foods. If you prefer other forms of exercise besides walking, there are charts showing the equivalent number of steps. For example, for women 150 steps can be traded for one minute of cycling.
Bottom line with the Step Diet, cut back on your serving sizes and increase the number of steps you take throughout the day to increase energy expenditure and you will lose or maintain body weight.
HOW MUCH CALORIES WE BURN WHILE WALKING DEPENDS ON 2 FACTORS:
1. Walking area
2. Body Weight
To be more accurate and specific here are the numbers you need to know; Your body will burn 400 calories if you walk for one hour. This will happen if you walk with an average speed of four miles per hour. If you want to be even more specific, you need to know that in order to burn 100 calories you need to make 2,000 steps. That is around 1 mile of walking. In fact, in order to lose 1 pound, you need to burn 3,500 calories.
The best and healthiest way to lose weight and not have the yo-yo effect, is to to lose 1 pound in a week.That means that you need to burn 500 calories in a day, or measured in miles you need to walk 5 miles on a daily basis.
Simple, right? You just need to change few habits.
The Pedometer: A Powerful Tool
A pedometer is a useful tool when trying to assess how many steps are taken each day. The pedometer can be calibrated to your walking stride. It clips easily to the waistband and is comfortable to wear. Wearing the pedometer daily may help in meeting daily step goals and ultimately aid in weight loss.
Researchers have identified general levels of activity according to the table below.
Shape Up Your Legs In 10 Simple Steps (Exercises Included)
It’s time to get those legs in shape! If you’ve always wanted shapelier legs then keep on reading because we’re going to cover a few of the things you can do to get your very own pair of gorgeous gams. Many women hate their legs and would gladly swap them for a shapelier pair if it was possible. But you can’t change your genetics, so rather than fighting against what you’ve got, own it and make the most of your potential.
It doesn’t matter where you’re starting from – long and lean, short and stout or somewhere in between – you can take a few steps to shape up your legs. They may never look as long and sleek as a catwalk model’s, but – dammit! – they’re yours. So don’t try to hide the legs you’ve got, shape them up and get ready to flaunt them!
10 Gorgeous Leg-Shaping Tips
1. Get Your Workout On
One Simple Move for Insanely Toned Legs
To start, stand with your feet hip-distance apart. If you’ve never done a barre workout before, or this move is new to you, use the back of a sturdy chair or hold the end of a countertop for stability. Lift your heels and roll up on the balls of your feet, then bend your knees as low as you can for a good challenge.
Now you have two options:
- Keep your knees bent, heels high, and hold in this position for a set amount of time (start at 30 seconds and build up). If you aren’t feeling challenged, lower your body closer to the floor. You make start shaking or feel burning in your legs. That means it’s working!
- For an added challenge, keep your body as low as possible then push yourself lower 1 – 2 inches closer to the ground, then back to the original position. Continue to execute these very small, controlled pulses.
Once you have mastered your form and can do this for an extended period of time, try taking a balance by releasing your hands from the surface you are using to stabilize your body.
Notes on form:
Keep your heels high the entire time. This will keep focus not only on your thighs, but calves too. If you feel your heels lower to the ground, try to lessen the bend in your knees so that you can keep your heels lifted.
Make sure your feet and knees are parallel to the front the entire time. Your weight should be distributed on the balls of your feet.
Be mindful not to stick your butt out behind your body and push your belly forward. You may be able to tell if you are doing this if you feel like you are leaned forward slightly. Stand upright with your hips stacked directly under your shoulders.
2. Eat Clean
Okay, okay, we admit it – we talk about eating clean a lot. That’s because it’s crucial to getting the body you want. Your workouts are only half the story – and most people find them the easier of the two – but if you really (and we mean really!) want to get great results, you’ve got to take it to the kitchen too!
3. Roll Some Foam
Not in the bath, with a foam roller. If you don’t already know (where have you been?!) a foam roller is a device which allows you to give yourself a deep tissue massage. This has a few benefits: relaxes the muscles, circulates blood and lymphatic fluid (a good thing!), breaks up scar tissue and adhesions, and most importantly, smooths and lengthens muscle.
Lengthening the muscles in your legs will help to give them a longer and leaner appearance, plus it helps you recover from your workouts quicker – bonus!
4. Work With What You’ve Got
Their your legs, so learn to love ‘em! We’re all born differently and as much as many of us would love to have had different results in the genetic lottery – them’s the apples! In other words: love what you’ve got and learn to work with it. You can work out until you’re blue in the face, but you can’t make your legs longer. If you don’t have the genetics for that elusive ‘thigh gap’ you’re not going to get it.
Forget about what you don’t have and focus on your assets. If you think you’ve got short stubby legs, or funny looking kneecaps, or no calves – don’t hate them – find out what works for you and use it to your advantage.
5. Use the Power of Illusion
Working out can certainly sculpt you a pair of gorgeous legs, but a thousand crunches, lunges and step-ups can’t change your genetics. Still, there are other things you can do to give the illusion of longer, shapelier legs. For example:
- A dress with a high hemline or high waist.
- High heels, especially nude heels.
- Use an instant glow or shimmer moisturiser to highlight your contours.
- A airbrush or spray-on tan also highlights the contours of your legs, giving them a more slender appearance.
- Spanx for your legs. Not a replacement for working out though!
6. Pamper Yourself
What’s the point of having incredible, shapely legs if they’re dry, flaky and have razor burn and ingrown hairs? So take some time to pamper your legs – it’s a great way to relax, and the end result will look fantastic. Try some of these ideas:
- Use coconut oil as a pre- and post-shave lotion for super-smooth legs. Even better, it doesn’t contain any parabens. In fact, some people swear by coconut oil as being even better than your usual shaving cream. Try it out and see how it feels.
- Moisturize, moisturize, moisturize.
- Exfoliate! Use a loofah or an exfoliating mitt.
- Shave with a shower oil. L’occitane does an amazing almond shower oil.
- To prevent razor burn, ingrown hairs and for amazingly smooth legs, we’ve found Shaveworks Cool Fix works incredibly well (it’s unisex, not just for men). A little goes a long, long way!
7. Watch the Sodium & Hydrate
Too much sodium in your diet (and it’s in almost everything) can result in edema, more commonly known as water-retention. So if you want to reduce the puffiness and bloating (in your whole body) or the dreaded ‘cankles’ then reduce your sodium intake and increase your water intake – keep yourself hydrated!
8. Minimize Cellulite
Cellulite is a bit of an annoyance isn’t it? But, don’t get mad, get even – you can minimize and even eradicate it completely! Take a look at our 6 ways to get rid of cellulite to help you fight back!
Not only will doing yoga strengthen your whole body – some poses are especially good for your legs – but the stretches will help you lengthen your muscles and improve your flexibility. Not into yoga? Then simply make sure you include 10 – 15 minutes stretching after your workouts to keep those muscles limber.
10. Get Moving
We know lifting heavy things is good for sculpting some sexy muscle, but it’s a good idea to get your cardio on too! Not only will it be a good cardiovascular workout, but you’ll be building working all those muscles you don’t usually hit. Plus it’s fun! Here are some ideas:
- Kickboxing / boxing
- CrossFit (includes weight training).