Over the past 4 days I have noticed an incredible amount of people (specifically women) out and about walking. I assume the ‘summer is coming bug’ has bitten and everyone is wants to lose weight.
I’m happy to see many people outdoors walking, but I want to offer a couple of tips to help you get the most weight loss out of your walks.
Before I get started on my tips for walking for weight loss, it is important to remember that walking is natural for humans! It is our way of transport (think of primal humans). If you want to get the most out of your walks you need to push yourself beyond your ‘normal’ range of walking. I’m not saying that you need to break out into a sprint but if you think that weight loss is going to come from a leisurely walk in which you have a good gossip about the latest episode of the Kardashian’s then think again.
To experience weight loss from walking you need to push yourself and experience some levels of breathlessness, here are some tips on how to get the most out of your walks.
You do not need to walk for hours to lose weight with walking. A 20 minute walk in which you push yourself can be much more effective than walking for an hour. Long sessions of cardio stimulates hormones that make you hungry and will probably result in over eating to compensate for the exercise done.
Try introducing speed intervals into your walk. So if you are walking for 20 minutes. Walk regularly for 4 minutes then power walk for 1 minute. Repeat 4 times to complete your 20 minute walk. As you feel more comfortable with your power walking, try to add more power walks to your session. The point is to push and relax, push and relax. This helps the metabolism.
3.Hit the hills or stairs
Add a hill to your route. Walking up hills requires more energy. Hills are also a form of resistance. If there are no hills in your area do not fret, I’m sure you will come across some stairs. Go up and down the stairs a couple of times.
One of the rules of Metabolic Effect training is to experience breathlessness. This is a sign that the metabolic effect is taking place. (Ie. Your metabolism is active). So, being breathless is a good sign and the best thing is that it is simple for you to control. Walk fast if you are feeling breathless slow down until you are comfortable to walk faster again. If you are heaving for air and you need to stop, STOP – no one will judge you, from stopping to catch your breath. After all passing out on the side of the road is NOT an option! That said, if you are comfortably having a chat then you need to work harder.
Walking for weight loss like any exercise can not be achieved without eating a sensible diet. Avoid sugary foods. Eat plenty protein and fresh veggies. Carbs aren’t bad; just try to eat wholemeal grains.
Safety first: If you are walking along the side of a road, remember to walk facing the oncoming cars!
Remember that walking is cardio, and in principle I believe that resistance training is much more effective for weight loss. For best weight loss results, I recommend 3 sessions of resistance training and 2 sessions of cardio a week. If you would like to start resistance training (even at home) buy my ebook .
Walking for Weight Loss - Workout Guide
This free ebook provides a 6 week walking plan, which is designed especially for weight loss guide.
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