Do you FINALLY want to see the flat and firm mid-section you desire?
We have the low-down on how you can get tight, sexy abs and lean, toned legs without killing yourself in the gym.
And the best part: you can do all of these in just a few minutes a day!
These are the easiest and scientifically proven ways to activate your core and burn more fat– as you do your 20-minute walks.
Do these and start LOVING your abs today!
#1 Lose 5x More Bellyfat
Picking up your pace can burn up to 5x more belly fat, meaning you’ll lose more inches around your waist.1
Whether you are new to daily walks or not, always try go just a little bit faster– like you are late for an appointment.
Pro-Tip: Here’s a good rule to know… a brisk pace is about 3+ miles an hour. That works out to 15-20 minutes to walk one mile or 2,000 steps.
#2 Start Burning More at Sunrise
Start melting bellyfat off your waist before breakfast.
An early bird walk in the morning– before you eat breakfast forces your body to dig deeper into your fat stores.
In addition to losing weight, fasted exercise has the surprising benefit of preserving lean muscles while burning fat better than exercising after a meal.2
Pro-Tip: If you drink coffee or tea, have a cup before you walk. The caffeine will help you burn even more fat!
(After your walk, start your day the PTF way with easy-to-prepare eggs. They are a real time-saver so you have more time to make walking a part of your morning routine.)
#3 Walk Backwards
You can do this outdoors, or just face the opposite direction on your treadmill to engage a whole new set of muscles for tighter, leaner legs.
Because backwards walking uses different muscles than forwards walking, it enhances fat-burning– and balance. It’s also easier on your knees.3
Bonus: Backwards walking can make you smarter too!4
Pro-tip: start slow enough that you don’t have to hold onto the rails if you are doing this on a treadmill. Eventually you will get the hang of it and can speed things up.
#4 Drink Up to Burn Fat!
Being even slightly dehydrated affects your exercise performance and ability to burn fat.5
Just downing a couple pints of water before heading out on a walk is not enough to offset dehydration– it takes your body 45-60 minutes for the water to go from your stomach to your cells. So drink in advance of your workout.
Pro-Tip: Make it a goal to sip on 3 liters or more throughout your day.
#5 Steps for the Next Level
Stairs are great way to target your calves, thighs, and butt.
This is exactly how Josh started his journey at almost 500 pounds, just look at his transformation!
Inspiring, right? You can learn more about Josh here.
Pro-Tip: You don’t need a full flight of stairs for this to work. Just a few steps, a curb, or a low wall can be used to step up and down to get some extra leg-work.
#6 Get Footloose with a Playlist
Listening to music with a strong, fast tempo will improve your workout.6
Rock, rap, or metal is perfect when you are feeling in charge. Classic guitar a great compliment for quiet moments. Dance and hip-hop will get your rear moving.
Not sure where to start? Think back to your old high school favorites. Those are sure to get your toes tapping.
#7 Take Your Abs for a Hike
The varied terrain on hiking trails more fully engages your core and abs.
Using your core burns more fat, and gives you good posture, too.
Bonus: you’ll come back from the great outdoors feeling more refreshed than working out in a stuffy gym.7
Pro-Tip: You don’t need to buy expensive hiking boots to hike– trail runners will do it for hiking most trails.
#8 Run Off the Fat –Without Running!
An incline actually mimics the motor pattern of running, targeting different muscles so you can burn more fat.
Pro-tip: Add a few degrees on your treadmill or some hills on your walking loop will do the trick.
#9 Adopt a Walking Buddy
Dog owners walk 132 more minutes a week than non-dog owners.
That’s only 8 minutes short of the 140 minutes a week walking goal with Personal Trainer Food!
Here’s a true story of how Peety the shelter dog helped his owner lose over 140 pounds.
#10 Add Some Bodyweight
When you order RECON, you get this exercise routine. It’s fast, easy, and can lead to a stronger, tighter body.
Pro-Tip: Yes, this is an awesome program for men, BUT women can incorporate these exercises too!
- Increasing your pace burns 5x more belly fat: ncbi.nlm.nih.gov/pmc/articles/PMC2730190/
- Fasted exercise leads to better body composition: ncbi.nlm.nih.gov/pubmed/22248495
- Backwards walking can improve fitness and fat-burning: International Journal of Sports Medicine 2005, vol. 26, no3, pp. 214-219
- Backwards walking may improve brain function: psycnet.apa.org/psycinfo/2009-06873-006
- The effect of water on exercise performance and thermoregulation: europepmc.org/abstract/med/9303999
- How music and exercise work together: scientificamerican.com/article/psychology-workout-music/
- Walking outdoors is more restorative than indoors: sciencedirect.com/science/article/pii/S135382920900029X
GIF Credits: Giphy.com
About the Writer
Jan is a certified nutritionist, trainer, and yoga teacher. As a 13-year veteran in the fitness industry, she has personally coached and trained thousands of people to live fit and healthy lives around the world. 100 pounds ago, she knew exactly what it is like to be obese, sick and unhappy, feeling like there was nothing that could be done about the excess fat she had gained. That is why she couldn’t be happier to be a part of the Personal Trainer Food team today. She has successfully and permanently lost the fat using the principles of this program.