A few days ago, I was teaching with my 8 lb weighted belt. It made an intense workout very, very hard. I literally felt like I was holding an entire extra body around. My heart rate shot up, my lungs and muscles were burning, my body temperature went through the roof, and the next day I was way more sore and fatigued than usual.
And although you don’t need to workout in a weighted vest, this piece of fitness gear can come in quite handy as a potent tool for enhancing calorie burn, building strength and muscle faster, and increasing fat loss.
Tip #1: Body Weight Exercises with a Weighted Belt
It’s very simple to turn a body weight workout into a difficult routine by simply putting on a weighted belt.
- 2 minute run
- 20 weighted belt push-ups
- 20 weighted belt squats
- 20 weighted belt “get-ups” (simply lie on your back on the ground, then do a sit-up motion and stand up to your feet)
- 20 weighted belt reverse lunges
Repeat these 5 moves as a circuit 4-6 times through.
Tip #2: Go on Weighted Belt Walk
Nature is beautiful, so get outside and add some resistance. Simply put a weighted belt and go for a walk or hike. Of course, you don’t have to simply wear a weighted belt during a hike. You can also wear it for walks around the neighborhood, at the park, or even doing stair repeats in a stadium or at a hotel. The sky’s the limit. The useful part about a weighted belt is that no matter where or how you move, it’s going to make any aspect of getting from point A to point B just a little bit more difficult.
Tip #3: Do Weighted Belt Chores
Whether you’re doing laundry, gardening, walking up and down the stairs in your house while cleaning, or any other household chore, you can get some “free” calorie burning by adding a little extra weight to your frame.
For this type of activity, you can even amplify the benefits of a weighted belt by wearing wrist weights. So if you’re concerned about getting funny looks for wearing your weighted belt at the gym, you can still sport a little extra weight in the comfort of your own home while doing activities you’d normally be doing anyways – without anyone noticing!
This is a great quick and refreshing recipe for a lighter lunch.
Arugula is a powerful antioxidant and has anti-inflammatory properties, which means it’s great for disease prevention and good for our immune system. I love this super simple salad because it’s tasty, refreshing, and simple to make! You can add chicken or tofu to this salad for extra protein.
Arugula Orange Salad
3 cups fresh arugula
1 orange – fruit sliced into discs
1 avocado – sliced into long, thin strips
1-2 roast beets – sliced into discs
2 TBS sunflower seeds
Juice from 1 lemon
1 teaspoon Dijon mustard
1/4 cup olive oil
1/8 cup apple cider vinegar
Salt to taste
Pepper to taste
Blend ingredients together in a bowl and drizzle with dressing
This is so true.
How much weight do you need to loose to be happy? A smaller number on the scale is NOT the answer. Your body is always changing. Learn to love what your body can do today and aim to get healthier. But always know that there is no perfection.
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Walking and running are the quickest ways known to blast up to 25 % more calories, boost your energy instantly, and sculpt lean, sexy muscles! Learn about the best new gear to burn the bulge.
Forget holding dumbbells, there is a better way to burn calories while you walk: wear a weighted belt. According to recent research, a 140-pound woman might burn about 30 more calories on a 45-minute walk with a weighted belt. Experts suggest you start slow and with light weight to reduce injury risk: Begin by wearing two to three lbs and increase by one lb every few weeks until you reach the max weight on the belt.
You already know that walking is great for your arms, legs, butt, and heart, but here’s a little-known fact: It’s also a great way to flatten your belly. The W8FIT 5-7 lb Weighted Belt is perfect for adding resistance training and firming up your core. It is made out out neoprene that increases your thermal core temperature to help shed away unwanted inches.
Another tool for sculpting your arms is weighted wrist cuffs. While walking, bend your arms slightly and get a gentle swing going to the rhythm of your pace, and it will feel like you’ve done a weight session at the gym. Using the wrist cuffs works not just your upper and lower arms, but your shoulders as well. This is an easy and time saving way to boost the benefits of your walking/running routine.
Now all you have to do is hit the pavement.
You’ve found your favorite gym shoes, but even the perfect shoe has an expiration date. Over time, the cushioning and tread breaks down, leaving your perfect shoes less effective. Running in shoes that have “expired” increases stress and pressure on your joints, potentially causing injuries in your ankles, knees, legs, hips… even your back!
So, how do you know when you need to replace your gym shoes?
If you workout and wear your shoes 5-7 days a week, then you would want to replace your shoes every 3-4 months. I know this sounds quick, but your body will thank you. You can always save your old shoes for that mud run you wanted to try : )
If you use your shoes 3-4 days a weeks, then your closer to the 6 month mark.
Check the tread. If the tread is wearing away, it’s definitely time to replace the shoes.
Pain in your body
If you are getting sores on the bottom of your feet, pain in your knees, or lower back pain, then it’s definitely time to change those shoes out.
As an aerobic instructor, I wear gym shoes every day. I always keep at least two shoes in my closet and switch back and forth between the pairs. My foot is cushioned in a slightly different way in each pair and I’m hitting the ground in a different pattern with every workout.
Tone your glutes, quads, hamstrings, and abs with these four quick moves.