Welcome to the 22nd edition of the Awesome Health Club newsletter! Whether you're a new or returning member, welcome to the club! At Awesome Health Club, my mission is to help you improve your mind, body, and lifestyle so you can live a long and healthy life.
Listen on the go - You can now enjoy this newsletter in podcast format—perfect for your walk or commute. Special shoutout to our AI hosts, Mr. Bali and Mrs. Victoria, for bringing this to life.
Listen time: Read time: 5 min & listen time: 15min
Quote of the week: I don't like that man. I must get to know him better.- Abraham Lincoln
Since the start of this year, I’ve walked 1,534 miles—that’s about 2,151,030 steps. That’s about 5 miles per day and around 7,000 steps daily. It’s incredible how something as simple as walking can have such a big impact on our bodies. It benefits us not only physically but also mentally, serving as a powerful tool for clarity and focus. Honestly, I’ve fallen in love with walking. It clears my mind, improves my posture, and keeps me moving. When I first began my health journey, my main focus was weight loss and over the last eight years of consistent training and experimenting, I’ve discovered three key cardio techniques that have transformed my results.
Cardio, which is short for cardiovascular exercise, is an important part for anyone who is looking to lose weight. Cardio workouts are designed to increase your heart rate and improve the efficiency of your cardiovascular system. Not only does this workout help improve your heart health, but it can also boosts calorie burning, which helps reduce body fat over time.
High-Intensity Interval Training
Commonly known as HIIT, is a standard cardio exercise for fat loss. This form of training alternates short bursts of intense activity with rest periods or low-intensity exercises. For example, it can mean doing one minute of an exercise (like jumping jacks) followed by 30 seconds of rest.
HIIT workouts can be completed in a shorter timeframe while significantly increasing the calories you burn. And, keep in mind that in order to lose belly fat, you need to be in a caloric deficit (meaning you need to eat fewer calories than the body needs). And, you can do this by reducing your calorie intake or helping the body burn more calories (or a combination of both).
Random Fact Of The Week: Bananas are berries, but strawberries are not! Botanically, bananas meet the criteria for a berry, while strawberries do not.
Walking on an incline
What makes incline walking so effective for fat loss? It’s not just about burning calories while you walk. By regularly walking uphill, you raise your heart rate, improve metabolic efficiency, and continue burning fat long after your workout ends. This truly works.
Research shows that walking on a 5-10% incline can increase your calorie burn by up to 50%, all while strengthening your lower body. This low-impact workout targets your glutes, hamstrings, and calves, turning a simple walk into a cardio session that rivals running—without the strain on your joints.
Just keep moving
The secret to sustainable fitness isn’t a quick-fix workout or a trendy tip—it’s embracing movement as a lifestyle. Personally, I go for three to four walks a day, averaging about 30 minutes each time. Walking regularly can have a powerful impact on your life by improving cardiovascular health, reducing stress, and supporting weight loss. It’s not just about burning calories—it’s about consistently staying active, which is key to long-term health and fitness.
Question of the week: How many of these foods are you adding to your daily life?
Now, there is a secret I have for you regarding weight loss. Cardio alone is not the answer for weight loss. Balancing cardio with strength training is crucial if you want to have optimal results. While cardio targets fat loss, strength training aids in building lean muscle mass, which can boost your metabolism. So, if you are looking to lose weight, a well-rounded fitness regimen should include both components for a balanced approach to health and fitness. And, while cardio is a powerful tool for fat loss, remember to pair it with a healthy diet, good sleep, and reduced stress. In the end, the best results you see when it comes to weight loss are those you can do long term. So, encourage yourself to try new cardio workouts until you find the one that works for you and keeps you consistent. Please don’t stop moving. Just keep moving.
I'll catch you next week, and until then, have an awesome week ahead!
KD
References
- D’Amuri, Andrea, et al. “Effectiveness of High-Intensity Interval Training for Weight Loss in Adults with Obesity: A Randomised Controlled Non-Inferiority Trial.” BMJ Open Sport & Exercise Medicine, vol. 7, no. 3, July 2021, p. e001021, bmjopensem.bmj.com/content/bmjosem/7/3/e001021.full.pdf, https://doi.org/10.1136/bmjsem-2020-001021.
- Kramer, Ana Marenco, et al. “High-Intensity Interval Training Is Not Superior to Continuous Aerobic Training in Reducing Body Fat: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Journal of Exercise Science & Fitness, vol. 21, no. 4, 1 Oct. 2023, pp. 385–394, www.sciencedirect.com/science/article/pii/S1728869X23000461, https://doi.org/10.1016/j.jesf.2023.09.002. Accessed 13 Nov. 2023.
- SCHLEPPENBACH, LINDSAY N, et al. “Speed- and Circuit-Based High-Intensity Interval Training on Recovery Oxygen Consumption.” International Journal of Exercise Science, vol. 10, no. 7, Nov. 2017, p. 942, pmc.ncbi.nlm.nih.gov/articles/PMC5685083/. Accessed 23 Oct. 2024.