Welcome to the Get Fit Guys quick and dirty tips to slim down and shape up.

My name is Ben Greenfield and I'm the Get Fit Guy.

You know, sometimes, especially after a long day of work, I just don't feel like going to the gym.

Other times, especially when I'm traveling, I might not have access

to a gym or exercise equipment. And these are the times when it comes in handy to head out the

door for what I call a fitness walk. Despite the title, a fitness walk does not simply involve

walking, but instead combines walking with special body weight exercises designed

to help you burn fat and build lean muscle in route. Compared to regular walking, which actually

doesn't burn many calories unless you're walking uphill or carrying some kind of a weight,

a fitness walk can actually give you a pretty big fitness boost. As I alluded to just the second ago,

walking doesn't actually burn that many calories. For average calories burned per mile,

multiply your weight by about 0.5. For example, I weigh 175 pounds. So I would burn roughly 85 calories a mile walking. Now ultimately, that's not very

significant when you consider that the average mocha, for example, is about 400 calories. So I'd have to

trudge almost five miles to burn off that one beverage. And this is where a fitness walk comes

in handy. Think of it as throwing a calorie curveball at your body that amps up your metabolism by working far more muscles than simply walking and keeps you burning calories long after you finished your walk.

So here's how a fitness walk works.

And it's actually quite simple.

Start by walking for a certain period of time,

like three or four or five minutes. Walk as briskly as possible with a high foot turnover and a

vigorous swing of your arms. To burn more calories, give you more energy and work your core

muscles. Focus on deep diaphragmatic breathing as you walk. And in the show notes to this episode,

I'll put a link to an article that I wrote about how to breathe better. You can grab that over

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