The weight loss and exercise market is flooded with new products, diet, programs and drugs each month. But one thing that keeps showing up over and over again is walking to lose weight.
It is also very helpful to those of us who are stuck inside our houses/office cubicles day in and day out. This little change can not only make you more fit but also give you time out to increase productivity levels. if you want to lose weight by walking then you have to remember few key things. It takes a long time before you see any visible results.
Diet For Walking exercises
If you are overweight and your goal is to shed some pounds by walking then your diet will play most crucial role. You cannot mess this up. In fact for my clients who are more than 50+ pounds overweight, I suggest very strict diet and walking as introductory system to lose weight.
Here are some of the ideas that you can use for dieting in this phase.
1. Use common sense : I can bet you have already bought and read tons of books on dieting... Almost most of them tell you to eat sensibly. If you just stop eating big mac's whenever you are hungry, you'll see results.
2. Eat more veggies and fruits : Here's a tip that You should follow. Put more veggies/fruits on your plate whenever you are about to eat. This way your plate will be full from good type of foods.
3. Eat more protein : Start eating more protein than you are getting. Include couple of protein shakes and bars in daily routine (provided you are eating clean food, no oily crispy mess)
4. Use common sense : its worth saying twice. If you think the kind of food you are eating will make you fat. Then don't Eat.
Exercise Routines for beginners.
According to experts, We normally walk about 5,000 - 6,000 steps/day (which I really wonder if its true). But lets assume that we walk 5000 steps per day. so if you add 3,000 to 4,000 steps to that, you're at 10,000 steps a day.
This kind of level of activity can help prevent weight gain, lower "bad" cholesterol and reduce the risk of developing high blood pressure.
Most people who are walking fewer than 5,000 steps a day and are gaining weight/losing muscle. Don't forget as you age, you lose muscles and slow down your metabolism. No matter what kind of metabolism you had when you were younger.. if you are overweight now... Now you know why...
According to a Duke University study participants lost weight, decreased waist sizes and increased lean body mass by walking at least 30 minutes a day.
The best way to exercise to lose weight is to walk in interval walking. Fast walking mixed with slow walking. You should Keep challenging yourself to walk faster and further as your body gets used to the exercise.
When you exercise intensely you increase your metabolism and burn extra calories several hours after exercising.
Here's a plan for walking that might suit your needs. Remember you should check with your doctor and listen to how you body respond.
Week 1 : 40 minutes of fast Walking for 4 days... and 1 hour of leisure walking on other days...
Week 2 : 40 minutes of fast walking for 5 days and 1 hr of leisure walking on other days
Week 3 : 50 minutes of fast walking for 5 days and 1 hr of leisure walking on other days.
Week 4 : 1 hr of fast walking on 5 days and 1 hr of leisure walking on other days.
Walking is suitable for everyone, whether you work 9-5 days or retired, there is no reason not to get out on foot and enjoy fresh air and exercise.
10 Diet Tips that can Help You to lose weight with a walking plan. Get access to more Free workout Plans.
