Walking Is walking for a long time a good way of losing weight? Look at it this way: direct effect is that calories are burnt over that period, and you will by using your fat stores for fuel because it is aerobic exercise. So that's a positive: you're burning calories, and as long as you don't eat too much food, you're losing weight. But what will be adaptation? You're telling your body that you will need to walk for a long amount of time to find food. So, how will your body adapt to make you a better walker? Expending energy faster? Burning fat easily? NO WAY. If you need to walk through savanna for a long time, you want your body to conserve as much energy (fat) as possible and retain as much water as possible. This is opposite of your goal, you will not lose weight in long-term, so it is not an optimal solution.

Sprinting

What about high-intensity exercise? The immediate effect is to burn calories in your blood, but there isn't enough time to start burning fat. Your muscles may burn with lactic acid, and you can't keep it up for very long. That isn't too good, because you won't burn as many calories as you did walking. But is adaptation going in correct direction? Your body will try to make you a better runner by making calories available to you at a moment's notice to fuel your run (burning fat faster), and will try to get rid of fat that is slowing you down. This is a great adaptation.

The best advice regarding exercise for weight loss in accordance with adaptation is this: warm up by doing a fast walk for 10-15 minutes, so that your body goes into a fat-burning mode. Then, turn up intensity as high as you can and speed through next 10-15 minutes. This can be running, climbing stairs, bicycling or whatever activity you like. I recommend a stationary bike because risk of falling or hurting your joints is minimized. If you do this before breakfast, you're also training your body to use stored energy (fat) instead of energy from food in your stomach.

If You Could Be an Animal...

If your physique could resemble an animal's, which animal would you choose? Try to ignore symbolism, and just pick an animal whose body composition you'd like to approach. Many men would choose a lion and many women would choose a gazelle. These animals have adapted to get bodies they have, and their adaptation, like yours, is based on how they behave day to day. So how do these animals behave? We can't compare their diets, because a gazelle is a herbivore, a lion is a carnivore, and humans are omnivores. However, we can look at their exercise needs.

A lion, to get food, has to sprint for up to 5 minutes until it grabs its prey, which is usually pretty big. When it does, it wrestles with it for up to 10 minutes, flexing all its muscles and changing positions, putting all its force against other animal that is resisting with all its might. This builds muscular strength and size and eliminates body fat.

Secret #1: Apple Cider Vinegar – The powerful health and healing qualities of apple cider vinegar has been known and used since 3000 B.C. It has been called by many, “nature’s perfect food”. Apple cider vinegar is very effective in detoxifying various organs in body, breaking down fatty, mucous and phlegm deposits, preventing high blood pressure, and promoting weight loss. It literally has over 20 health benefits ranging from arthritis to headache relief to weight loss.

Secret #2: Cayenne – If you aren't plagued by spicy food, try sprinkling a dash of cayenne on your food. It contains an ingredient called capsaicin that stimulates saliva, stimulates digestion and accelerates your metabolism at a safer level. It is also said to be unequalled for warding off diseases. A preparation in use in West Indies called Mandram, for weak digestion and loss of appetite, is made of thinly sliced and unskinned cucumbers, shallots, chives, or onions, lemon or lime juice, Madeira, and a few pods of bird pepper well mashed up in liquids. It can be used as chutney.