Have you been exercising for months with no results? Maybe you haven't been exercising effectively.

There are three types of food called macronutrients: protein, fats and carbohydrates. But there are also a number of micronutrients that your body needs for optimal health. Where do these come from? The answer lies in Essential Supplementation.

Effective exercise means to exercise in a way that gives you the results you desire. If your aim is to reduce body fat, the key is to exercise in a manner that burns fat most efficiently.

Recommended Duration and frequency

For maximum fat burning results, we recommend walking with Heavy Hands for a minimum of 30 minutes, at least 3 times every week. If you want to burn more fat, walk for longer periods (45 minutes to 1 hour), and more often (5-7 times a week).

The 6 elements of effective exercise are:

•  Aerobic: You need an excess of oxygen to burn fat. You burn the most fat when you are exercising between 60% and 75% of your Maximum Heart Rate (calculated as 220 – your age). See the Training Heart Rate Model below for a full explanation.

Example: For a 40 year old person, the Maximum Heart Rate = 220 – 40 = 180. Lower Limit = 0.6 X 180 = 108. Upper Limit = 0.75 X 180 = 135. Optimal fat burning zone = between 108 and 135 beats per minute.

We recommend you wear a heart rate monitor to track your heart rate and ensure you remain in the aerobic zone.

•  Full body: When you use your upper and lower body simultaneously, you burn more fat. The more work you do at or above your heart, the better your cardiovascular fitness. 60% of your aerobic potential is from your waist up, while 40% of your aerobic potential is from your waist down. Walking while moving your upper body uses more of your lean mass than walking or running alone, therefore is more effective at burning fat and increasing cardiovascular fitness.

•  Weight bearing: This means bearing your full body weight. For example walking as opposed to swimming. With weight bearing exercise, you stimulate both your muscles and your bones, reducing the risk of osteoporosis.

•  Duration: Exercise for at least 30 minutes each time you exercise for best results. Increase duration to 45 minutes to an hour if you want to burn more fat.

•  Frequency: Exercise for at least three times a week for best results. Increase frequency to 5 or 6 days a week if you want to burn more fat.

•  Timing: First thing in the morning before eating is best. This is when insulin levels are the lowest. Remember, insulin blocks fat burning, so you will burn the most fat when your insulin levels are the lowest. But whenever exercise fits into your schedule is the best time.

Monitor your Heart Rate

You burn the most fat when exercising aerobically. Your body is in an aerobic state when exercising between 60% and 75% of your Maximum Heart Rate. When you exceed your upper limit, you enter the anaerobic zone, where you burn little fat, and mainly protein and carbohydrates.

Your Maximum Heart Rate = 220 and minus your age. So if you are 45, your maximum heart rate is 175. Your aerobic fat burning range then is calculated as: Lower Limit: 175 X .60 = 105. Your Upper Limit is: 175 X .75 = 131.25. When walking with Heavy Hands, to burn the most fat, keep your heart rate between 105 and 131.25.

If you start exceeding the upper limit consistently throughout your walk, decrease the speed at which you are walking. Do not stop performing the upper body exercises. Note that when you do the overhead presses, your heart rate may go above your upper limit, but as long as your heart rate stays in the fat burning range most of the time, you do not need to slow down your pace.

To monitor your heart rate, you can wear a heart rate monitor. You can buy one from any good sports store. Polar is a good brand. You can enter in your upper and lower limits, and an alarm will sound when your heart rate exceeds your upper limit.

How do you do Heavy Hands?

Below are some graphics illustrating how to perform these exercises with hand weights.

“Pump & Walk”

This is the basic movement. Pump and walk to warm up for 1 or 2 minutes before doing your F. L. and O. exercises, and as the rest break between the F. L. and O. exercises. You do one pump per step and stay in rhythm. This means that every time your right hand comes up, your left foot is coming off the ground. The actual arm movement is a curl, like a bicep curl, except you turn your wrist a 1/2 turn so your palms are facing each other and the Heavy Hand handle is pointing up. Walk for about 1-2 minutes (or 50 yards) or so to get your body warmed up.

“F” = Chest Flyes

After warming up with “pumping and walking,” perform one set of Chest Flyes. As you're walking, bring your Heavy Hands up to chest height with your knuckles facing each other. Then, keeping your elbows locked at a 90-degree angle, bring your elbows back as though you're trying to touch your elbows behind your back. Don't force it. Just do a range of motion that is comfortable for you. Listen to your body. Again, it's one pump per step. As your elbows come back, your left foot hits the ground. As your hands come back together, your right foot hits the ground. So it's left, right, left, right. One pump per step. After finishing your set of chest flyes, pump and walk for about a minute.

“L” = Lateral Raises

After pumping and walking for 1 minute, perform one set of Lateral Raises. As you're walking, bring your Heavy Hands to waist height so your forearms are parallel to the ground and parallel to each other. Keeping your elbows locked at a 90 degree angle, and using your shoulders as the pivot point, bring your arms up, leading with your elbows, until your upper arms are parallel to the ground and your forearms are still parallel to each other. This movement kind of looks like you're flapping your wings. Again, it's one pump per step. So when your elbows come up, your left foot hits the ground. As your elbows come back down, your right foot hits the ground. Left, right, left, right. After finishing your set of lateral raises, pump and walk for a minute.

“O” = “Overhead Presses

After pumping and walking for 1 minute perform one set of overhead presses. As you're walking, bring your Heavy Hands up to shoulder height. Then push your Heavy hands straight over your head until your arms are locked out. Again, it's one pump per step. So as you hands go up, your left foot hits the ground. As your hands come down, your right foot hits the ground. Left, right, left, right. One pump per step. After you finish your set of overhead presses, pump and walk for one minute.

Complete the cycle with pump and walk.

This is one complete cycle. Repeat this cycle while walking at a comfortable pace (3.0-3.5) for at least 30 minutes. You will usually complete around 4 or 5 cycles following this progression in 30 minutes; about 6-8 cycles in 45 minutes.

 

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