Walking to Lose Weight Plans & Program
Done properly, walking for weight loss is easy and very effective for natural weight loss. Here you will find our free weight loss programs and walking to lose weight plans.
Walking is wonderful exercise! It is quintessentially human. You do not need to rush the process of walking for weight loss. Depending on your preference, you can do it on a treadmill or outside.
There are two kinds of exercise, namely, fitness and strength. Moreover, there are two kinds of fitness exercise, namely, mild and intense.
A single exercise is never just 100% fitness-promoting or 100% strength-promoting, but the fitness/strength classification is helpful.
1.Walking for Weight Loss
Walking to lose weight is a mild fitness exercise.
- Walking is a mild fitness exercise when done at the pace recommended here.
- Since mild fitness exercise is not intense enough to stimulate sufficient cardiovascular fitness, it is best when combined with three minutes of intense exercise twice a week. The three-minute intense fitness exercise is described later if you wish to do this (for more rapid and lasting weight loss).
- In other words, mild fitness exercise is part of an overall physical training program that promotes permanent weight loss rather than just weight loss.
- However, you may prefer to start with just walking for weight loss. You can bookmark the website and return later for other exercises if you wish to add to your program.
- Walking for weight loss is best promoted by walking four miles between 56 and 60 minutes (or, if you are using a different exercise, the equivalent) three times weekly. It's fine to break an hour's walking down into two or more walking for weight loss sessions.
2. Walking for Weight Loss
- Walking to lose weight is like medicine. Fitness exercise is like medicine [medication]: both require a proper dosage. It is important to take the right dose of exercise for maximum effectiveness.
- This should be neither too little nor too much.
- The dose of fitness exercise that will promote lasting natural weight loss for you depends upon many variables such as your age, health, degree of cardiovascular fitness, the quantity of regular fitness exercise, amount of regular strength exercise, diet, and so on.
3. Walking for Weight Loss
- Your walking to lose weight plans and program. Let's design a program of mild fitness exercise that will work well for you to achieve lasting natural weight loss even if you have not regularly been getting any fitness exercise.
- If you have not read the general section on exercise, you may wish to do so first.
- Decide whether walking for weight loss will be the exercise you use for mild fitness training. It is what we suggest and will use here as an example. Once you select an activity, you may wish to obtain your physician's blessing.
- Walking is unnecessary; you may pick some other exercise instead of walking to lose weight for mild fitness alternatives to walking for weight loss.
4. Walking for Weight Loss
- How to begin your walking program How should you begin walking for weight loss? Slowly!
- You may not have done any fitness exercise for decades. Please be kind to yourself! You will minimize discomfort by allowing your body ample time to adjust by beginning slowly.
- Additionally, put all the odds of success in your favor. Buy a new pair of athletic shoes designed specifically for the purpose.
- If you are walking for weight loss, do not wear athletic shoes designed for other purposes such as running or cross-training. Use them only for your walking exercise and try to replace them at least yearly.
- Ensure that your toenails are properly trimmed (use convex toenail clippers), that your feet are clean and dry, and that you wear clean white athletic socks.
- Design for yourself, preferably with your physician's blessing, progressive walking for weight loss program that will enable you to cover four miles in just less than one hour in 90 [or 180 or 360] days.
5. Walking for Weight Loss
Walking to lose weight guidelines; Here are some useful guidelines.
- Do not do walking for weight loss on consecutive days; walk every other day or walk three times weekly (for example, on Tuesdays, Thursdays, and Saturdays). This will give your body time to rest and adjust.
- If you decide to walk for weight loss exercise outside, ensure that you follow the safety rules presented in the general exercise section and are dressed in layers suitable for the season or climate.
- For example, a Gore-tex (or equivalent) suit and mittens are invaluable on cold or rainy days. Wear at least a protective hat and top made by Solumbra from Sun Precautions in Everett, Washington, or buy from a similar company on warm sunny days.
- Do not begin your walks with wet shoes. Alternate two pairs of shoes. This saves money in the long run because they will last longer.
6. Walking for Weight Loss
- Walking to lose weight, how far and how fast. Here at lasting-weight-loss.com, we advocate a two-step walking to lose weight program.
- First, slowly increase the duration until you can continue for sixty minutes.
- Second, slowly increase the pace until you can cover four miles in that hour.
- Concerning duration, exercise for five minutes on the first day [or for all three walks for the first week].
- Exercise for ten minutes on the second day [or for all three walks for the second week]. Add five minutes each time [or each week].
- After twelve days [or twelve weeks], you will be walking to lose weight for an hour.
Walking for Weight Loss Plans
Keep a training log
Since what is measurable is easier to improve than what is not, let's use that fact to work for you. Do not rely on memory.
Keep a training log that records at least the date, the number of minutes you exercised, and how you felt physically during and after your walking to lose weight session.
Sharing your log with your physician may enable you to obtain some valuable extra input.
After walking for weight loss regularly for one hour without any residual discomfort, it's time to add the distance measurement. Measure the distance you are covering.
Increase your pace slightly each time [or each week] until you cover four miles per walk.
For example, an easy way to do it if you walk outside on the road is to measure a point two miles down the road from your starting point.
If you are covering two-and-one-half miles in one hour, the next time, pick up your pace slightly and go a bit farther, say, 1.3 miles down the road before turning around. Soon you'll be covering 3 miles in an hour.
In a few more weeks or months, you'll be covering 4 miles in a one-hour walking session to lose weight.
1. Walking for Weight Loss Program
Walking to lose weight 10,000 steps
A good way to ensure that you are getting a minimum amount of physical activity is to take 10,000 steps throughout the day.
For this, you don't necessarily need to do anything special or have access to a treadmill or any other exercise machine.
It depends upon how active you usually are. There's no general reason you shouldn't walk at least 10,000 steps every day, whether or not you also engage in any training session.
However, you will need a pedometer to measure your steps. After reading a review of pedometers, we purchased an Omron pocket pedometer (model HJ-7201TC) in mid-2007 for about $50, and we are delighted with it.
Of course, if you have been relatively inactive, begin slowly to increase the number of steps you take each day. Gradually increase them until you exceed 10,000.
Very roughly, walking a mile is about 2,000 steps. So, if you walk four miles for about 8,000 steps, you'll only need an additional 2,000 steps the rest of the day to exceed 10,000.
2. Walking for Weight Loss Program
Don't rush walking to lose weight.
Don't rush the process. Just exercise a little bit better each time. Think of it as mastering the art of walking well. Mastery always requires the persistent practice of the right kind.
You'll find that 4 miles per hour are a rather vigorous pace. In fact, for folks in their 80's or 90's, it may be too strong. Be guided by your physician as well as by common sense.
All things being equal, lasting weight loss will occur once you walk four miles in just under an hour three times weekly.
Do not increase your pace to cover the four miles in less than 56 minutes if you are also doing intense fitness training and strength training. Doing so would increase your chances of overtraining.
3. Walking for Weight Loss Program
One last tip: Use mild fitness exercise to discipline your mind and your body. It will help you to stick to your walking to lose weight program. This does work! Try the following.
With each step, say silently to yourself: (left step) "healthy", (right step) "fit", (left step) "strong", and (right step) "lean" [or "trim"].
Just keep repeating healthy, fit, strong, lean.
Even if you listen to an audio program, you may be able to keep the "back" of your mind focused on the mantra instead of on random, distracting thoughts.
If you don't listen to an audio program, keep bringing your mind back to one of these four words with each step.
Try it! You'll find that it greatly enhances the relaxation effect of walking to lose weight.
If you have not been getting regular fitness exercise, you'll quickly realize that you are getting more from your walks than weight loss.