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.
Have you tried this?
To lose weight, we tried everything from Zumba fitness to chocolate wraps. They broke down, started again or “on Monday”! Everyone knows the picture. But then something new appeared, namely, walking with Leslie Sanson. According to Leslie, her system has been working for 25 years and has been tested many times on herself and other clients.
The sports program can be done at home or outside. The program is based on intense movements that must be performed at different intervals.
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.
Who is suitable for training with Leslie?
Among the followers of this practice there are men and women of different ages, and older people note that their joints begin to ache less, headaches disappear, and blood pressure normalizes.
Many note the convenience of practice, because you can do it at home, turn on the video and practice. How many kilograms can you lose?
- They say that excess weight will melt before our eyes; some who lose weight lost 2-3 kg in the first week.
- In the 2nd week, the loss was 600-800 grams.
- In the 3rd week you can really get rid of 400-500 grams.
- The fourth week will also bring significant fruit - 1-2 kg.
- In just a month you can get rid of 5-6 kg. And if you follow a diet, the loss can be as much as 10-12 kg.
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.
Five levels of the complex
The levels in this practice are called miles and are designed so that people with different physical fitness can choose an acceptable mile.
Classes for this program should begin with “Mile No. 1”, followed by “Mile 2” and so on until “5”. They say that for the lazy and sedentary this is a real find! However, you also need to make efforts here if you want to lose those extra pounds!
It’s good to do it together with the video, because it’s nice to walk in a big company, you breathe correctly, you get some positivity, and as a result you become slim.
So, let's start - “Walk 1 mile”. If you have a lot of weight, then go for this level. A brisk walk should take 21 minutes without straining your joints and muscles. It’s very nice to do in the morning to wake up and recharge your batteries.
Features of the program
Not all people can fully train in a weight loss gym. For the elderly, people with joint diseases and pregnant women, it is better to train at home rather than in the gym. Complexes like “Walking with Leslie Sanson” help painlessly and safely lose weight for any category of people. Training with Leslie Sanson can be combined with a diet, or you can just do it for your own pleasure.
“Walking with Leslie Sanson” differs from classes in the gym in that:
- You need to walk at the same pace, determined by the level of activity. The pulse should be the same throughout the entire session;
- The complexes with Leslie Sanson are divided into 5 parts, each with a different duration and intensity. After mastering one part, the trainee moves on to the next;
- You can exercise at home without additional equipment, so even women on maternity leave can exercise;
- You can practice in any comfortable clothes and without shoes, but in the last two steps it is recommended to wear sneakers - your knees get a very strong load.
The program is suitable for both women and men; there are no differences in it. Every week the load increases.
The training schedule is as follows:
- First week – 6 miles;
- Week 2 – 7.5 miles;
- Week three – 8.5 miles;
- Week four – 10 miles.
This system is very gentle and unhurried. If you have been involved in sports before or want to quickly lose weight, you can start from the fourth or fifth week of training. You can also do one program several times a day or alternate days of intense exercise with “easy” days.
Second level of the program
Those wards who have passed the first level or have good physical training can complete the 2 mile course. You will have to walk 2 miles. You will have to walk for 35 minutes. This is a real fitness workout for your legs and abs. The main condition is that the load should increase gradually.
You should start with a warm-up, and then the rhythm and amplitude of movements will gradually need to be increased. If you read the reviews of those losing weight, they are very satisfied with the load and the results. They say that “walking” with Leslie brings the muscles to a pleasant burning.
Walking with Leslie – 5 miles
The fifth stage is a professional level, the pace of walking accelerates, it becomes like running. In this mode, you need to move for 70 minutes, all the time changing the types of exercises, coordinating the actions of your arms and legs. Here the strength of the joints is tested, the respiratory and cardiovascular systems are worked out, and considerable endurance is required.
Despite the simplicity of the exercises, maintaining an accelerated pace of movement for an hour is quite difficult. But the calorie loss is noticeable: 500-750 kcal after an hour’s workout.
Video
Third and fourth workouts
To improve your parameters, you will need to walk 3 miles, spending 45 minutes on training. Those losing weight claim that there is a good load on the muscles of the legs, abs and upper body.
This is a real cardio workout, as the cardiac system is strengthened:
- Metabolic processes are activated.
- The level of endurance increases.
- There is a sharp burning of excess calories.
- There is a surge of strength and energy.
Many users repeat this step several times. But it's time to move on to the new barrier - 4 miles, which will take 67 minutes. At the same time, walking in place and quite complex exercises require good physical preparation.
Fast walking in the next stage - mile 5, is replaced by almost running. This stage takes 70 minutes. You must not only move quickly, but also perform a set of exercises with weights.
But this is the result:
- the whole body is tightened;
- endurance develops;
- everyone learns to breathe correctly without losing the rhythm.
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.
Tips for beginners
Start doing the complex for 15 minutes daily and you will soon see results. At the same time, gradually add arm swings to walking. Once you get used to the load, you can increase the walking time to 1 hour, and then more.
The important thing is that the program has no contraindications. Do not try to do more than the norm or through force.
Before you start training, purchase 1 kg dumbbells and leg weights. It is better to exercise in sneakers, since there is a load on the joints. Before class, make room for movements not only back and forth, but also to the sides.
Dear friends, in my opinion, walking with Leslie Sanson is an accessible program that even older people can overcome.
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.
Tips for successful weight loss
This technique has been around for over 20 years, but that doesn’t make it any less popular. As I already said, the program is divided into several blocks, the author calls these blocks miles. They differ in intensity and training time.
To help you decide which mile to start with, check out a quick overview of each and free workout videos.
1 mile with Leslie Sanson
There are different videos online, so the times may vary slightly. A 1 mile workout lasts 15-20 minutes.
This is the easiest level of walking, designed for people with poor physical fitness, for those who have not exercised for a long time. This block is suitable for people after injuries and operations to restore the body.
Also, the first mile can be used as morning exercises or as a warm-up complex before strength exercises.
For those who want to achieve weight loss, 1 mile will be an introductory lesson to understand the program and prepare for a more intense complex. You shouldn’t linger on this step for a long time, as it is designed more for vigor and toning the body than for weight loss. For physically fit people, this block of classes can be skipped.
2 Mile with Leslie Sanson
A 2 mile workout lasts 30 – 33 minutes. Although this block is also considered for beginners, after half an hour of walking you will already begin to sweat, the process of burning calories, you will feel that the muscles of your legs and abs have begun to work. This block of exercises is good for developing the heart muscle, increasing the body's endurance, improving physical fitness and as a good preparation for more intense exercise.
3 Mile with Leslie Sanson
A 3 mile workout lasts 45 – 48 minutes. It is believed that during the classes 5 km will be covered, and this is not a small distance. “Super fat burner” is what Leslie calls this fairly intense level. The load falls not only on the lower part of the body, but also on the upper part and contributes to the processes of losing weight and burning fat.
Miles 4 and 5 with Leslie Sansone
A 4 mile workout lasts 58-60 minutes, a 5 mile workout lasts a little over an hour. Those who are already accustomed to the loads from the previous block or people in good physical shape can cope with the load of these blocks of exercises.
The exercises are more intense, fast walking is sometimes replaced by light running. Training of this intensity can burn from 500 to 700 kcal, weight is reduced, muscle tone increases, and the body becomes more resilient.
It is recommended that miles 4 and 5 be worn in running shoes due to the increased stress on the joints.
Recommendations from the author of the technique
If you have set a goal to lose weight, the author suggests starting with the following training regimen:
- 1 week - 6 miles must be walked
- Week 2 - 7.5 miles
- Week 3 - 8.5 miles
- Week 4 – 10 miles.
The beauty of this technique is that you can adjust the load depending on your readiness, so this program has no disadvantages. Decide for yourself what blocks of miles you will cover in a week. If you are at the beginning stage, then you can walk 1 mile and gain the required number of miles in a week, doing it 2 times a day. You can alternate light blocks with more intense ones.
Whatever your goals when choosing this complex - losing weight or regaining physical shape, do not forget that everything should be for the benefit of your health. Therefore, calculate your strength correctly.
The author of the program, Leslie Sanson, believes that the effect will be better from high-quality exercises. It’s better to do an easier level well than just an advanced complex.
Reviews of fast walking with Leslie Sanson are very positive. What’s attractive is that the complex is designed for people with different physical fitness and can be used not only for weight loss. Those who regularly exercise note that as a result of exercise, both physical and emotional well-being improves.
Below are reviews from real people.
I like this walking, I have been doing it for a long time. And although there are no classes in Russian, it is not necessary to know the language, I watch and repeat after them. Very good for the body and at 69 years old I can handle 2 and 3 miles well.
The entire “Walking with Leslie Sanson” complex (reviews about it allow you to understand how effective the method is in the fight against excess weight) is divided into five levels. All of them are called miles and are compiled taking into account the different levels of physical fitness of people involved in the program. The complex begins with “Mile No. 1”, then goes “Mile No. 2”, “No. 3” and so on until “5”.
According to fans of this method, this course is just a godsend for the lazy. The thing is that many people dream of losing weight, but they either immediately expect to get the long-awaited results, or they want to put in as little effort as possible to achieve this.
Of course, one cannot but agree that you are not required to perform intense cardio exercises or several tedious repetitions, which, by the way, also work. You just follow the video, breathe, get a charge of positivity and lose weight.
So where does Walking with Leslie Sansone 1 Mile begin? User reviews provide an opportunity to evaluate the usefulness of this training video.
Before doing the video, purchase small dumbbells for your arms and, if possible, weights for your legs. It is also worth buying sneakers or sneakers, since the classes are still intensive and put a certain load on our joints.
In addition, before class, remove all unnecessary objects from the floor and give yourself free space (about 1-2 meters), since during lessons you will have to move not only in a straight line, but from side to side.
And of course, stock up on water, a towel and patience. And then everything will work out for you.
Reviews about the Walk at Home complex
People of different ages, health and physical fitness are unanimous in the opinion that the “Walk at Home” method has changed their lives for the better.
Nina, 69 years old, Murmansk: I’ve been doing fast walking with Leslie Sanson for a year now. Unfortunately, there is still no video in Russian in good quality. I would like to understand what advice the coach gives during the training. Otherwise, you don’t need any special knowledge of the language, everything is clear from the movements. I just watch and repeat. It feels like I’m not walking alone, but in the company of good friends. At my advanced age, I can easily walk the 2nd and 3rd miles.
Karina, 31 years old, Vladimir: I do strength training, and for cardio exercise I decided to try the program from Leslie Sansone. In addition, I needed to make my waist thinner and remove the volume on my hips. I started right away with levels 3-4, doing them in alternations throughout the week. If desired, I watch TV while walking 1 mile with Leslie so as not to sit idle. After a month of training, I measured my waist - minus 2 cm, on my hips it took 4.5. I'm overjoyed because this is a big breakthrough for me.
Elena, 50 years old, Voronezh: After school, I didn’t even think about sports. But the doctor warned me that I was at risk of obesity and advised me to move more. I was truly confused: I didn’t see myself in a tracksuit in public. My daughter helped out: she found a complex from Sanson and began to walk with me. The program is great! I repeat the movements and laugh, either at myself or with joy that it’s so cool to move. In 3 weeks I mastered the 2nd level, I plan to continue.
Reviews and results
- We analyzed the reviews and came to the conclusion that it has only one drawback - it is too light for an experienced athlete who is accustomed to high loads. But for beginners, or those who have health contraindications to sports, it is an ideal option.
- Women who have recently given birth to a child note the benefits of walking with Leslie Sanson for the abdomen - the skin tightens, the fat accumulated during pregnancy disappears.
- Mothers with infants manage to exercise with babies in their arms - this is possible in the first two steps.
- Many people specifically take a course of these workouts to slightly tighten their muscles before purchasing a gym membership. So they come to the gym in good shape and with fairly well-trained breathing and endurance.
- Absolutely everyone notices the results - even if the weight loss is not very significant, the body is toned, the leg muscles become more elastic and prominent.
