Transform Your Body In Just 30 Minutes A Day

I'm talking about taking a BRISK 30 minute walk EVERY DAY.

Not a leisurely walk, not a run, but a BRISK walk

Here's how you do it:

Start off walking at your normal pace for 5 minutes, until you've gotten a good warm up and your breathing pattern is increased from normal but you are not struggling for breath.

Then, pick up the pace. Walk faster, but not so fast that you feel like you are competing in the Olympics, your breathing should now be much faster and your heart rate should be increased.

At this point I think it's important to stress that you must make sure you are breathing correctly, that means when you breathe in, your stomach should expand by a couple of inches and your chest should stay normal and not the other way round, when you breathe out you should release your breath slowly through your mouth.

It doesn't matter how fast you go, what matters is at what level your heart is working.

To work out roughly how fast your heart should be beating when exercising do this simple calculation..

Take the number 220 and subtract your age from it, so if you're 30 (220-30=190), your maximum heart rate is 190 beats per minute.

Your Heart Is Beating At 65-70% of Capacity

You need to walk at a pace that has your heart beating at anywhere from 65-70% of your maximum safe rate.

For this example of a 30 year old person, this would be a range of 124 (190*0.65) to 133 (190*0.70) beats per minute.

You need to have your heart beating at this level for 20 minutes and then warm down at your 'warm up' pace for the last 5 minutes.

Consider Using A Heart Rate Monitor

You can monitor your heart rate with a heart rate monitor (they run anywhere from $50-$100 or more), you can obtain these from my friends at Net 2 Fitness.

I have managed to negotiate a great deal on market leading heart monitors.

Why not check them out, it's a very worthwhile investment in your future, if you are serious about your health and weight (and cheaper than medical bills or surgery).

Check Out Heart Monitors Here

Or if you want to and you are a bit strapped for cash you could do it yourself. All you need to do, to check your pulse is put a finger on the artery in your neck, counting how many beats there are in 15 seconds, then multiply that number times four.

If you get 30 beats in 15 seconds, multiply it by 4, that gives you 120 beats per minute.

Make Sense? Good.

Burning 200-300 Calories On The Way to Work

Lets assume that it takes you 30 mins to walk to work ..

If you walk briskly and breathe correctly you will burn on average 200-300 calories during the walk.Thats approximately 200 calories whilst actually walking and another 100 calories or more in the hours AFTER whilst your body's recovering.

So even at 300 calories a day, you can burn an extra 3lbs of fat per month this way. If you have 30lbs to lose, do this for 10mths and you'll be at your target weight.