Walking falls into that category known as weight bearing exercise. To the uninformed, this is the type you want to do to strengthen your bones and reduce the risk of osteoporosis. Weight bearing just simply means gravity is pushing down on you as you perform movement.
The interesting thing about walking is, just as it can add something to your body that you DO want in the form of bone density, it can also take something away that you don’t want… fat.
Although it is a lower impact form of exercise, do not dismiss its ability to produce favorable weight loss. However, this is contingent on your plan of attack and attitude.RELATED: RECOMMENDED PLANS FOR YOU
If you think you will fail, then you WILL fail.
But since I’m going out of my way to create you a solid 5-step walking to lose weight guide, you will succeed.
1. The first thing you need to do is honor your Diet!
All the walking in the world won’t do a bloody thing to dismantle your adiposity if your diet revolves around mounds of unhealthy fare. Forego the dinner buffets, calorie-laden beverages, processed food and anything that looks, smells or feels unnatural.
Also be aware that weight loss occurs when you create a caloric deficiency in your body. Simply put, you need to burn more calories than you consume on a daily basis.
Aim for a daily deduction of 250 calories from your diet and couple this with 250 calories burned from walking a day and you will lose 1 lb a week. Magic!
On a side note, you might want to invest in a good heart rate monitor that tracks caloric expenditure. This way you will be dialed in and won’t have to guess how many calories you are burning.
2. Walk on a regular basis.
It should come to no surprise that in order to make noticeable progress, you need to walk on a regular basis. This does not mean when you feel like it. Since walking is a low-impact exercise, I suggest you go every day.
As far as time goes, remember the first step about 250 calories. If you’re rigged up to a heart rate monitor you’ll know exactly how many calories you’re burning.
Aim for at least 250 in each walking session to stay on pace for the 1 lb of weight loss a week. But this is just a basic measure. Feel free to walk as long as you want, just make sure to do it regularly every week.
3. Amp up your results by doing intervals.
Interval training involves alternating your speed back and forth from high to low intensity. Although it is often mostly done with running, you can also do it with walking.
It’s not very complicated. Just set a time ratio of high to low and follow it for the duration of your workout. For example, start with a slow pace for five minutes to warm up. Then step on the gas for 30 seconds and walk slow for 60.
Follow this pattern for the rest of your workout and finish with a light five-minute walk to cool down. This would be a 1-to-2 ratio of high to low intensity.
Interval training also boosts your resting metabolic rate, which is great for faster weight loss.
4. Incorporate hills into your walks.
Hills do a masterful job of raising your heart rate through the roof of your mouth and they also cause you to build your leg muscles with more emphasis.
In similar fashion to interval training, added muscle helps boost your metabolic rate. You can also use the hills themselves for interval training. Walk up a hill for 30 to 60 seconds, walk down to recover and repeat.
5. Fit walks into your daily schedule.
In addition to your scheduled walking workouts, try to do some extra walks during the course of the day. Little bouts of walking add up fast and can pay big dividends.
I’d like to leave you with one more quick thought. Make sure you wear comfortable footwear and try to land on the balls of your feet instead of your heels. This is called a forefoot strike and it will take away a lot of stress to your joints.
That being said, have fun, good luck and be sure to say “hello” if you happen to walk by me on the trail.
For best results, combine walking with this 21 days detox plan