Losing weight with Leslie Sanson: features of the method, walking, results

Leslie Sansone is a certified trainer and fitness expert. She has developed many training programs, as well as a special one for people with obesity, joint diseases and disorders of the cardiovascular system. People of all ages, men and women, beginners and professionals, can train using the “Walk at Home” system.

The basis of the lessons is walking and simple exercises . It does not wear out joints, strengthens the heart and blood vessels, and improves metabolic processes. But the risk of injury is practically absent. No special equipment or equipment is required. You can also exercise with bare feet, and plastic water bottles or an elastic, wide elastic band can serve as weights.

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 . It is recommended to start training with 1 mile even for people with serious physical training. This will help you better feel the technique and features of walking and exercises.

Leslie Sansone suggests increasing the load gradually, over weeks at a time (one mile equals about 1.6 km). Walking rules for weight loss:

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.

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.

1 mile is the first stage of training, designed for those who have poor endurance or have joint or heart diseases. 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 . You can study at any convenient time. 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.

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.

2 miles is the second stage. The pace increases, the time increases from 20 minutes to 33. During the workout you need to walk two miles. Now the main load falls on the muscles of the legs and abdominals. The workout 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.

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.

3 miles lasts about 50 minutes, and during this time a person must walk 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.

Proceeding to this stage is allowed only if you have a certain physical fitness . The exercise is reminiscent of traditional fitness: you will have to walk at a fast pace, in different directions, performing swings and movements with your arms. Thanks to this, endurance is trained and the heart is strengthened.

Walking at a fast pace

The 4 mile leg lasts for an hour and covers approximately 6.5 km. 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 difficult, breathing may periodically become 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 is the most intense and challenging 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 and 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.

Regularity and exercise technique play an important role in losing weight according to Leslie’s system. It is better to do the “2 or 3 mile” levels in several approaches, but at full strength, than the incorrectly difficult “4 and 5 miles”.

Before and after losing weight

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.

Compliance with the principles of proper nutrition is mandatory . 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 contains 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.

Read more in our article on losing weight with Leslie Sanson.

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.

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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.

Walking as a workout

Not every person can afford to engage in some serious intensive and strength training. For example, pregnant women or those who have recently given birth, the elderly, those who suffer from obesity and joint diseases - these are not all categories of people who cannot use various heavy loads to maintain fitness, and therefore they can use an alternative method for losing weight. That is why such people should choose fast walking with Leslie Sanson as a workout. Walking at home can be very effective if done correctly.

The goal of the training is to simply take the steps, but, of course, there are some nuances:

You need to walk at a strictly defined pace , since this is an aerobic workout that requires maintaining a certain heart rate level.
There are several steps that vary in duration, tempo and movements. The choice of level must be made based on your level of training. There are five such varieties in total.
You can practice the walking program at home, because this technique is very affordable.
There is no need to buy any sports equipment , since you can even exercise barefoot. But if you are using the fourth or fifth stage, it is still recommended to buy sneakers, since the pace is quite fast and there is pressure on the knees.
As for how to properly practice using this method, there are special schemes that were developed by the author and are aimed specifically at classes for unprepared people. For women and men, the walking systems will be absolutely the same.

The load should be increased gradually, mastering the steps in total as follows:

First week - 6 miles.
Week 2 - 7.5 miles.
Week three - 8.5 miles.
Week four - 10 miles.

But doctors and fitness instructors recommend assessing your strength and well-being, and then based on this when choosing a level. Therefore, in the first week you can walk about 7 or 10 miles. If you want to polish your figure, then you can use the third or fourth step for five days, and on the remaining days do light walking on the first or second step. But this is all allowed only if there are no health problems or excess weight. This program is very convenient for those who want to combine and modify workouts for themselves. This program has virtually no contraindications.

One mile or first leg

If someone has poor endurance, problems with obesity or knee joints, then it is best to start losing weight with one mile according to the Leslie system. This is equivalent to morning exercises, which lasts approximately 20 minutes . Weight loss can be achieved by walking at a calm pace.

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.

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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.

Pros and cons of the program

Pros:

1. Walking with Leslie Sansone is a great option for beginners. To practice, you do not need to have any special physical characteristics or experience in training.

2. You will improve your metabolism, lose weight and tone your muscles slightly. This hour-long workout burns an average of 250 kcal.

3. All exercises are based on normal walking. And this, as you know, is the simplest and most accessible type of physical activity.

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4. The 1 mile program lasts only 20 minutes. First of all, it's not a lot to do every day. Secondly, a short duration will allow you to gradually get involved in classes. And thirdly, you can do the workout as a morning exercise.

5. Despite the simplicity of the program, it cannot be called banal and boring. Leslie conducts the classes in a very enthusiastic and positive manner. In addition, she tries to diversify them with modified, but accessible exercises.

6. It is worth noting that this is a light non-impact load , which will prevent you from getting injured or in any way harming your health. You will lose extra calories without stressing your heart and joints.

Useful video

Watch the video about losing weight using Leslie Sanson’s method: