A slender figure speaks not only of a girl’s beauty, but also of her health. Many diseases are not associated with any external factors, but are directly triggered by excess weight.
A variety of cardio exercises, modern dancing, fitness, aerobics, Thai boxing and simple gymnastics, combined with regular massages and a weight loss diet, can make your body look like candy, however, do not forget about the measure and the correct combination of all the above options.
The mentioned activities and methods for losing weight are well known, which is one of the reasons for the short-lived and fickle nature of people in following their recommendations; as a result, more and more often this or that action is postponed until tomorrow and is gradually abandoned altogether.
It's another matter when something new and interesting arises. For example, walking with Leslie 1 mile. This article describes this new training system for reducing your body weight.
general information
Training according to the Leslie method is divided into several levels of difficulty. This woman trainer has created a truly amazing course, which is now available in Russian, and can be found on the Internet using the search form “Leslie Sanson 1 mile in Russian.” Leslie looks good at 50 years old and has a very healthy body.
Sanson's weight loss methods have been tested in many situations, including by the trainer himself. The latter means that they are effective and work. Currently, her method is known as “Walk around the house” or “Brisk walking with Leslie Sanson 1 mile” . For 25 years, our heroine has been fighting for a healthy lifestyle and a slim body, and many of her followers speak with dignity about their trainer.
“Light Walking with Leslie” is a special sports program that allows you to reduce your body weight while walking. To perform the exercises of the program, you can be both outdoors and indoors. The course combines the required number of fast movements that have different intensity and repetition frequency.
Proper walking for weight loss
In order for the classes to bring results, the author of the methodology herself offers some rules. The training is intended for completely unprepared men and women. The lessons are the same for both sexes in terms of intensity and walking system. Leslie Sansone suggests increasing the load gradually, over weeks at a time (one mile is equal to about 1.6 km):
- In the first seven days you need to walk 9.5 km.
- In the second week, increase the distance to 12 km.
- In week 3, walk about 13.5 km.
- At the end of the month, the load should reach 16 km in seven days.
Doctors and those who practice the Leslie Sanson method advise increasing the pace according to how you feel and listening more to your feelings. If you have the strength, there are no contraindications, and the excess weight is not so large, then you are allowed to increase the load not every week, but after a couple of days, doing it daily.
Walking for weight loss by Leslie Sanson is an excellent alternative to morning jogging. It charges you with energy and vigor for the whole day, but is less traumatic and does not depend on weather conditions.
If there are no special problems with health and weight, then you can tighten your figure using the Sanson method, alternating load levels. For example, once a week, exercise immediately at the fifth intensity level, and conduct the rest of the training in the 2-3 mile mode. In fact, all components of the course can be combined and adjusted to suit you.
1 mile
The first stage of training is designed for those who have poor endurance, joint or heart disease. It lasts 20 minutes, during which time you need to walk 1 mile at a calm pace. At the same time, simple exercises are performed for the arms and shoulder girdle.
This workout is ideal for those recovering from surgery, beginners and people with severe obesity. Simple walking, at a measured pace, with basic exercises does not overstrain the body, but at the same time charges it with energy.
You can exercise at any convenient time: while watching your favorite TV shows, cooking in the kitchen. You won't need any special equipment, other than comfortable clothes that won't restrict movement and an elastic band for arm exercises.
The effect of exercise at the first stage is more manifested in improved well-being than in a noticeable weight loss.
By the way, even experienced athletes are recommended to start from this stage, as it will help them understand the technique, principles, and specifics of the weight loss system with Leslie Sanson. This is a kind of introductory lesson.
2 miles
In the second stage, the pace increases, and the time increases from 20 minutes to 33. You need to walk two miles during the workout. Now the main load falls on the muscles of the legs and abdominals. The training consists of two modes. The first part is similar to a warm-up, the pace of the exercises is slow and measured. In the second half of the session the intensity increases. Now calories begin to be burned and the weight loss process begins. The lesson ends with a slowdown and a cool-down.
Those who have started walking with Leslie Sanson note that at this stage a slight load is already felt, and at the end sweating begins. But there are no difficulties in performing the exercises, my health remains good. Therefore, the second mile stage is also suitable for those new to the sport.
3 miles
This section already lasts about 50 minutes, and during this time a person must walk 3 miles or almost 5 km. The third stage of the program is suitable for those who do not have any special health problems, are overweight, or have already mastered previous classes.
The workout allows you to work the muscles of the legs, thighs, buttocks and abdominals; your arms work much less. During the lesson, the pace is fast, so your breathing begins to become difficult and your heartbeat quickens. Therefore, it is allowed to proceed to this stage only if you have a certain physical preparation.
The exercise is reminiscent of traditional fitness: you will have to walk at a fast pace, in different directions, performing swings and different movements with your arms. Thanks to this, endurance is trained and the heart is strengthened.
Walking at a fast pace
4 miles
The 4 mile leg lasts for an hour and covers approximately 6.5 km. It is assumed that those who have successfully mastered all previous lessons, or those who already initially have good physical fitness, can proceed to the lesson.
The training takes place at a fairly fast pace, the exercises become more complex, breathing may periodically become heavier and more difficult, and the heart rate increases.
Within an hour of intense work, calories begin to be actively burned, and the weight loss process is more noticeable and effective. At the same time, all muscle groups are tensed and worked out. As a result, endurance develops and the heart becomes stronger.
Students may get tired in the first half of the lesson, so to maintain the pace, the author of the technique constantly alternates music and exercises.
5 miles
This is the most intense and difficult lesson of the entire program. You feel very tired, actively sweating, shortness of breath appears, your breathing becomes difficult, and your heart rate increases greatly. The 5 mile lesson lasts about 70 minutes, during which you will have to walk 8 km.
The lesson takes place with periodic alternation of light running and fast walking, plus simple exercises. It is equivalent to a regular workout in the fitness room. In more than an hour, approximately 500-800 kcal are burned, depending on the person’s initial weight.
Thanks to the “5 miles,” endurance is built, the respiratory and cardiac systems are strengthened, and stress is placed on the joints. All muscle groups are involved, the weight loss process is much more intense. Only experienced athletes are allowed to proceed to this stage of the program.
Important nuances of a simple and accessible method
The entire Walking with Leslie course is divided into five levels of difficulty, called miles, which include varying levels of physical training. Thus, the course consists of stages:
- 1 mile;
- 2 miles;
- 3 miles;
- miles 4 and 5.
According to many opinions of participants who completed this course, it is a real salvation for lazy people who dream of losing excess weight at any cost and as quickly as possible, but want to put in the least amount of effort.
Of course, it cannot be said that while completing the course you will not be forced to perform repetitive exercises to train the cardiovascular and respiratory systems, exercises that may seem boring at first glance. Imagine that you are simply walking to a video program, breathing, getting into a positive mood, and your weight decreases. Where does the “Walk 1 Mile with Leslie” method begin? Below is a brief analysis of the necessity and effectiveness of all stages of the training course.
Answers to frequently asked questions
Those who begin to study information about the Leslie Sanson technique often have many questions. We have collected the most frequently asked questions and answers to them.
Why walking?
As soon as people heard about Leslie Sansone's method, many of them began to ask: "Why was walking chosen as a basic attribute?" In addition, there are skeptics who doubt that walking in place can actually load the entire body, every muscle group, and lead to weight loss. The reasons for choosing walking in place as the basic core of the course are as follows:
- simple walking in place helps strengthen the heart muscle;
- blood begins to circulate actively, to which the body responds by involving all major muscle groups of the body in movement;
- The body systems responsible for metabolism are involved in the work.
According to experts, to reduce body weight, it is enough to practice daily walks. You can start with 15 minutes. Gradually, you can include hand movements in the walking process. Also consistently increase your walking time to an hour or more. In other words, walk and walk again. Note that such activity has practically no restrictions, since you are not doing anything special or super complex. You just need to listen to the sensations of your body.
Who benefits from Leslie's technique?
If we pay attention to the video lessons, we will see that the instructor performs exercises on each knee together with his students. Among them you can see people of different weight categories, men and women as well as people at different stages of losing weight. Many advanced students share their impressions and say that thanks to the “Walking with Leslie” course they were able to solve a number of health problems:
- the pain in the limbs that occurs when they move has disappeared;
- frequent headaches stopped;
- blood pressure normalized.
Weight Loss Basics with Leslie Sansone
Leslie Sansone is a certified trainer and fitness expert. She has developed many training programs that have received a lot of positive feedback.
But often obese people have many restrictions on fitness. Therefore, Leslie Sanson has developed a gentle program for those who have joint diseases and disorders of the cardiovascular system. People of all ages, men and women, can train using the Walk at Home system. Even beginners who have never done sports exercises can study with Leslie Sanson in the weight loss program.
The author of the method believes that if a person is able to walk, then he can do lessons using the “Walk at Home” system. This is the most elementary and natural movement. Walking does not wear out your joints and strengthens your heart and blood vessels. Thanks to exercise, metabolic processes improve. But there is practically no risk of injury, as, for example, when running.
The main advantage of training with Leslie Sansone is that everyone without exception can train : housewives, office clerks, athletes and those recovering from operations. In addition, no special equipment or equipment is required. You can do the exercises even with bare feet and comfortable home clothes. And plastic bottles with water or sand or an elastic, wide elastic band can act as weighting agents.
Class time flies by. The author of the method, Leslie Sanson, energizes and inspires active work. People lose extra pounds gradually but surely, without straining their joints and heart.
The weight loss program with Leslie Sanson is based on very simple exercises and brisk walking at home. Despite the simplicity of the physical activity, the weight loss system is effective and efficient. According to research, brisk walking has the greatest benefits for health and fat burning.
The program includes five degrees of different levels of difficulty - miles. The weight loss system is suitable for everyone, since both beginners and professional athletes can choose the optimal intensity of exercise. It is recommended to start training with 1 mile even for people with serious physical training. This will help you get a better feel for the technique and features of walking and exercises.
We recommend reading the article about barbells for weight loss. From it you will learn about a set of exercises for women, rules for performing exercises, and nutritional features after exercise. And here is more information about Zumba dance for weight loss.
Some tips for fast weight loss
Before you begin the Leslie Sansone Walking with Leslie course, there are some preparatory steps you need to take to make your training safer and more effective. So:
- weigh yourself in advance;
- you also need to buy sports slippers or sneakers, since the lessons are held at an intense pace, which causes some stress on your legs and feet;
- in addition, before starting training, it is necessary to prepare the training area, clear it of unnecessary objects, freeing up a space of approximately 2 meters, since during the lessons you will move not only in a straight line, but also to the sides;
- You also need to stock up on enough water, a towel and patience.
Contraindications and precautions
Just like any physical activity, home workouts for weight loss have certain contraindications. However, they are quite modest and do not concern most people. However, the following contraindications should be mentioned:
- second stage of pregnancy;
- any inflammation in the body;
- pain that occurs when moving the limbs, diseases of the spine;
- Some heart conditions, as well as intense exercise, are contraindicated for asthma patients.
If you have one of the above reasons, please consult your doctor before starting a walking course with Leslie Sansone. In addition to the above, you must independently monitor your condition while completing the video lessons, and stop doing them if you feel unwell.
Originally posted 2018-01-09 10:01:10.
Weight loss results with Leslie Sanson
Leslie Sansone pays attention to how comfortable a person is with performing exercises. The quality of the result depends on this. The student himself must adjust the duration of the training and the volume of lessons, based on his level of physical fitness.
Regularity and technique of exercise play an important role in achieving the desired effect. It is better to do the “2 or 3 mile” levels in several approaches, but at full strength, than to do the most difficult “4 and 5 miles” incorrectly. Poor health and exercise technique do not give a positive result.
For the most part, reviews of Leslie Sanson's walking program for weight loss are positive. With regular exercise, people steadily lose weight, their well-being improves, and some manage to prevent the development of dangerous diseases. The result is not only to lose excess weight, but to get rid of cellulite and bad mood, apathy and depression.
The result of losing weight according to the Leslie Sanson program
Of course, we can’t help but say about following a diet during training. If you continue to eat buns and sweets, it will be extremely difficult to achieve results in losing weight with Leslie Sanson. During lessons, the author says that it is very important to have breakfast. It is best to eat the following dishes and foods in the morning:
- Chicken eggs, as they are rich in protein and vitamin D.
- Hercules porridge, because they contain a lot of complex carbohydrates that provide energy for several hours.
- Wheat bread toast.
- Fruit and milk smoothies and yoghurts without sugar.
- Protein bars or muesli with dried fruits.
- Hard cheese.
But you can't skip breakfast. It provides energy for the whole day and does not allow you to “bite” or overeat during the day.
We recommend reading the article about losing weight using the Denise Austin program. From it you will learn about the pros and cons of the program, yoga, aerobics, gymnastics, and dancing. And here is more information about the horizontal bar for weight loss.
Walking with Leslie Sanson helps you join a healthy lifestyle . At first glance, simple workouts, when performed regularly and with full dedication, can help you tighten your figure and improve your health.
