When you think of building muscle, what comes to mind? For most people, it’s likely lifting exercises or equipment like free weights and strength training machines. But what about walking? You’re probably not thinking about building muscle when you go for a walk. It’s too simple and gentle an exercise, right? That can be true, but with the right intensity, duration, and frequency, it can also support muscle growth. Can You Walk Your Way to Stronger Muscles? THE SECRET TO STRONGER STRIDES
PROTECT YOUR WALLET WHEN DISASTER STRIKES
If you’ve ever walked up a big hill or taken a brisk loop around your neighborhood,
you probably know what it’s like to feel your calves burn. That soreness is a sign of muscle fatigue and development. To build muscle,
our bodies must experience enough resistance to break down muscle fibers. When those fibers are repaired, the muscles get stronger and thicker. You probably won’t achieve this on a casual stroll, but picking up
Grilled Teriyaki Flank Steak
the pace, especially on an incline, can increase muscle activation significantly.
DIRECTIONS
INGREDIENTS
Incorporating inclines into your walks is one of the best ways to increase the muscle-building benefits of walking, but walking
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1 1/2 lbs flank steak
1. In a large bowl, whisk together marinade ingredients. 2. Place the flank steak in a large, rimmed dish. Pour the marinade over the meat. 3. Refrigerate and allow to marinate for 15 minutes. Flip and let marinate for another 15 minutes. 4. Preheat grill to 400 F. 5. Add the meat to the grill and cook for 3–5 minutes on each side. Leave the grill lid open to avoid overcooking. 6. For a medium-rare steak, remove from grill at 130 F internally, and for medium, remove at 140 F. 7. Let the meat rest on a cutting board for 5–10 minutes. Then, slice against the grain into thin pieces and enjoy!
on uneven terrain can also help. Walking on sand and dirt trails makes your calf muscles work harder and can even help engage other muscle groups, including those in your core, thighs, and glutes. Another strategy is to add weighted gear, like a weighted vest, ankle weights, or even a loaded backpack. Adding weight can also help you burn more calories on your walks. Of course, none of these strategies will give you a rippled physique through walking alone. You should prioritize activities that use fast-twitch muscle fibers to really bulk up. These activities require sudden bursts of energy, such as weightlifting, sprinting, and jumping. You also need to focus on a healthy diet and ensure adequate protein intake. Walking might not be ideal for muscle growth, but it’s still a great everyday activity. It increases your heart rate, helps maintain flexibility and balance, and promotes overall fitness. And even if it won’t leave you flexing in front of the mirror, it can help increase tone and build strength where it counts.
Marinade •
2/3 cup red wine 1/2 cup soy sauce or tamari
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1/3 cup brown sugar
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1/4 cup sesame oil
1 tbsp sesame seeds
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1 tsp minced garlic
1/4 tsp black pepper 1/4 tsp ginger powder
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1/4 tsp red pepper flakes (optional)
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