Want to lose weight in no time by just walking Watch this video!

Want to lose weight fast naturally and safely at a low cost

It doesn't matter your age. With 60 minutes of activity per day, you can expect to burn around 420 to 600 calories daily

potentially leading to a weight loss of approximately 0.84 to 1.2 pounds per week

The best part is that a big portion will be fat, and you will start seeing results in your body in no time

In this video, we'll show you how to turn a simple walk, jog, swim, or cycling at a low pace into a powerful fat burning activity

Stick around to learn all about this hack explained in a simple way. So why can a low-paced walk help you lose so much weight and fat

There's science and studies behind it. But let's keep it simple and dive into the tricks and hacks to convert a low-paced walk, jog, swim, or cycling session into a fat burn

burning machine. For this, we need to understand concepts related to your cardiovascular

system such as heart rate, maximum heart rate, beats per minute, and zone two, which basically

are key words for this video. Let's talk about BPM, and no, we don't mean the festival party

in Tula, Mexico. BPM stands for beats per minute, and it is a measure of heart rate, indicating

how many times the heart beats in one minute. BPM is a critical metric used in various contexts

including medical assessments, exercise, and music. You can measure it manually by feeling your pulse at the wrist or neck

But using devices like heart rate monitors, fitness trackers, and smart watches is much easier

and accurate. The next important definition is maximum heart rate that essentially is the highest number of BPM that your heart can achieve during maximum physical effort From now on let call it max Your max variate depending on your age

The most common method to estimate it is with this simple formula, 220 minus your age

If you are 30 years old, then your max will be 1, 190BPM

Now you could be asking yourself, why do I need this information if I just need to do a low-paced walk, jog, swim, or cycle

But listen, how much low is low? Is it related to speed? For our case, the answer is no, it is related to your BPM heart rate. The hack to lose weight and fat very fast is at the pace of 60 and 70% of your max, by the way. This range is also called Zone 2 in the fitness world. Yes, the secret sauce is in your BPM activity. That for a 30-year-old person is 1, 114 and 133 BPM, this parameter is your goal, whether you are walking, jogging, swimming, or cycling

At this point, you probably understand why many people use a heart rate monitor during their exercises

We highly recommend using a heart rate monitor during your activities to be sure of your BPM range

Brands like Polar or Wahoo are great, but any brand or smartwatch will do the job

There is a hack to confirm you are in the zone or range during your activity

Basically, you should be able to carry on a conversation comfortably. Stay in the zone every minute of your walk, jog, swim, or cycling session

In this sweet spot, magic happens. Your body undergoes several physiological changes and adaptations that contribute to improved aerobic capacity

increased fat metabolism, and enhanced overall fitness. Let us know if you want to learn more

For the time being we keep it simple After about 20 minutes of activity your primary energy reserve glycogen gets depleted and your body starts using stored fat for energy

Remember that staying in Zone 2 doesn't mean maintaining the same pace or speed

It means keeping your heart rate within the target range. Your pace or speed may vary, but your heart rate should stay consistent

If you're below or above Zone 2, your body's energy consumption changes and you won't burn fat as effectively

Being inconsistent for around 10 minutes will mess your whole activity. and reduce weight and fat loss

This doesn't mean unpleasant situation. You will get fit anyways, but the speed of our goal will decrease

How long should you stay in Zone 2? As much as you physically can

Here's some facts. Above 20 to 30 minutes is golden because you'll be burning pure stored fat to get your energy on demand

You can burn 7 to 9 calories per minute, most of it from accumulated fat

Every 9 calories of fat are equal to 1 gram of pure fat

Building endurance takes time, but if you keep exercising in Zone 2, you could eventually run a marathon or even an Iron Man

Top athletes rely heavily on Zone 2 because it conditions the body to use fat as fuel and builds resilient muscles

For beginners, aim for 45 to 60 minutes per session. Remember, the key metric is your heart rate, not your pace or speed

Stay hydrated, as this will help you push through longer sessions. The best part? Zone 2 produces minimal lactic acid, so muscle so muscle soreness is reduced by far

After your zone two exercise, recovery is crucial. Stay hydrated before, during, and after your activity

Eat a meal rich in protein, carbohydrates, and healthy fats within 30 to 60 minutes post-activity

Sleep is essential. Aim for at least eight hours to allow your body to recover for the next day Besides losing weight and fat you will notice more energy every day after the first week Your mood and mental clarity will improve

Week after week, due to an internal muscle adaptation, you will be able to do longer and longer

sessions, which means your calories per session increase as your weight loss

Due to its low pace or speed, a single activity could be boring for some people and they

might eventually drop it. We recommend you get a good pair of headphones and your favorite music, podcast, audio book

or even a partner to talk to during your exercise activity. Remember, zone two activity must allow you to talk

Otherwise, you are above your zone. Choose a different location to do your activity or switch up the discipline

Remember that you can walk, jog, swim, or cycle. All of them offer significant cardiovascular and fat-burning benefits, but they do

differ in terms of muscle engagement, impact on joints, calorie burn, and overall fitness outcomes

Do you have any doubts? Let's wrap up. The fastest way to lose weight and fat is by doing low pace or speed activities such as walking, jogging, swimming, or cycling

paying special attention to your BPM heart rate. At 60 to 70% of your maximum heart rate, your body entered its best modality using stored energy

The more time you can maintain this heart rate, the more weight and weight

fat you will lose. Recovery is very fast and avoids injuries due to low impact activity. Remember to

stay hydrated, eat balanced, and sleep enough for better recovery. Thanks for watching. Don't

forget to subscribe for more hacks. Let us know in the comments if you have any doubts. See you

next time