Walking Off Weight – Top Three Tips Lose Weight with Walking

Walking Off Weight

Walking is one of the best ways I know to lose weight and keep it off.

It’s good for your mind, body, and spirit. It really is!

Of course, I know all too well that if you’re struggling to lose weight your focus isn’t really on your mind or energy level. You just want to lose the weight, right?

So let’s dive right in and talk about the top tips for losing weight by walking.

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Tip #1 – If It Isn’t Fun, You Won’t Do it (Unless You’re a Masochist)

Let’s be honest here. Are you likely to do something if it isn’t enjoyable?

I’m certainly not!

That old adage “No pain, no gain,” is hogwash.

Exercise has to be fun or you’re just not going to be able to sustain it.

And that’s how walking works to help you lose weight. It works over time.

If you were to go out today and walk for eight hours, great. You’d lose weight.

But if you didn’t walk again for another six months you’d likely gain it all back.

The key is to walk every day, or almost every day.

To make walking a sustainable fitness and weight loss program, make it fun.
• Walk with music.
• Walk with friends.
• Walk in your favorite neighborhood or on your favorite nature trail.

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Tip #2 – Take It Step-by-Step

Fitness and health experts now recommend walking 10,000 steps a day. That equals about four and a half or five miles. That’s a great initial daily goal.

They can help you reach that 10,000 step goal pretty easily.

And if you’re unable to take an hour and walk five miles, you can simply use the pedometer to make sure you reach your steps every day.

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Tip  #3 – Kick It Up a Notch

Walk faster to burn more calories.

Read this! Researchers from the University of Virginia found that women who did three shorter, fast-paced walks a week and two longer moderately paced walks lost more belly fat – five times more (!) belly fat – than those who walked moderately five times a week.

Here’s the interesting thing, both groups burned the same number of calories.

Yet the group that walked faster three times a week burned more belly fat – and that fat is the dangerous fat because it’s right up there next to your heart.

They also dropped more fat from their rear end and thighs. That is an area that most of us ladies would like to firm up and slim down, right? 

These fast walkers also lost an average of eight pounds in four months and they didn’t diet. (that’s music to my ears! no dieting!)

If you can only do one thing right now to improve your health and lose weight, walk.

Walking is fun, it’s easy, and it’s a great way to start burning the fat and calories right away.

You’re going to be amazed at the results!

Source
http://eatbetterandmove.com/walking-off-weight-top-three-tips-lose-weight-with-walking/

Walk your way to good health

Hello Lovelies,

A lot of us find it very difficult to stick up with an exercise regimen. Everyone has his/her own reasons varying from not getting enough time to no gym access or even bad weather. I have even met a lot of people who are so conscious about the way they look that they do not want to hit the outdoors. 

Now ladies, there is one simple workout that everyone can do! No excuses! 

Walk! Yes, you heard me right!

It is a low impact activity, so there is no risk of any injury and you do not need any equipment. Just get a pair of comfortable walking shoes and you are set!

Here are some reasons to walk more:

Good for the heart: Walking for 30 minutes every day considerably reduces the risk of heart attack. It regulates the blood pressure, improves blood circulation and also helps to lower the level of bad cholesterol in the body.

Tones the body: Walking at a fast pace can help take off inches from your waist while toning your abs.

Gives you time to introspect: A walk can calm you down and give you time to reflect upon your actions or channelize your energies into a positive direction. It is like spending quality time with yourself! 

Reduces Stress: A daily walk with a friend or loved one not only helps to strengthen the bond but also brings down the level of stress inducing hormone.

Good for the bones: Walking not only strengthens your bones but also reduces the rate of bone loss from your legs.

Good for the brain: Walking improves oxygen supply to the brain thus improving memory and other neurological functions while reducing the risk of diseases like Alzheimer’s & Dementia.

Helps to prevent Diabetes: Walking helps to regulate blood sugar level and reduces the risk of Type 2 Diabetes.

Go ahead, walk for a better health!

Do you walk every day? Do you intend to start walking for at least 30 minutes from now on?

Please leave your thoughts in the comments section below.

Source
http://www.wellnessandvanity.com/2014/08/22/walk-your-way-to-good-health/

Turn Your Walk Into a Workout

Walking is as simple as it gets for exercise. All you need is a good, supportive pair of walking shoes.

"Just a few extra steps each day is a simple and easy way to take an active role in maintaining a significantly healthier life," says Timothy Gardner, MD, past president of the American Heart Association.

Get Started

Set a baseline. If you're not active now, "start walking three times a week at a stroll for 20 minutes," says Courtenay Schurman, author of The Outdoor Athlete. Work your way up to five or so times a week, 30 minutes per session, for a total of 2.5 to 3 hours per week.

Choose distance or time. Some walkers focus on distance, others target time. "Ultimately, it's about speed," Schurman says. "If you can walk 5 miles but it takes you 5 hours to do it, it's not a fit level of work. So use both distance and time as well as heart rate."

Check the intensity. Exercising at a particular heart rate shows you how hard you're working. You can check your pulse or by wearing a heart rate monitor.

What should your heart rate be? "Most recommendations suggest starting out at 70% to 75% of your maximum heart rate," Schurman says. "But this may not be enough if you're fit."

You can also use the "talk test" to gauge your exercise intensity. "If you can string together six to eight words or chat briefly, you're in your aerobic zone," Schurman says.

If you are gasping for air, slow down. If you can say several phrases with one breath, you may not be working hard enough.

4 Ways to Stay Motivated

1. Wear a pedometer. Bit by bit, boost your daily steps. Keep it up until you reach 10,000 steps a day.
2. Keep a walking journal. Whether you journal online or with pen and paper, it's motivating to see your progress.
3. Get a walking partner. "A walking buddy provides accountability," Valentour says. "Neither wants to let the other person down."
4. Sign up for a race or charity walk. An upcoming event gives you a goal to shoot for, which may motivate you to stick with a program.

Make It More Challenging

If you're already fit, kick up the intensity by doing one or more of the following:

Speed up. "The easiest way to up the ante is to simply walk faster," says Therese Iknoian, author of Fitness Walking.

You may want to try race walking, which burns more calories. Brisk walking at 4 miles an hour burns 334 calories, and strolling at 3 miles per hour burns 221 calories, according to the American College of Sports Medicine.

"Remember to pump your arms but keep the movement compact," Iknoian says. "The larger the arm swing, the harder it is to move them faster."

Head for the hills. If you can't get outside, raise the incline on the treadmill. Don't hang on to the treadmill as you walk or you'll miss the benefits, Iknoian says. "You don't want to look as if you're waterskiing."

Change the surface. "Walking on trails and maneuvering around rocks increases muscular demand," Iknoian says. Snow, sand -- even grass -- make walking more of a challenge.

Use Nordic poles to use your upper body muscles. "You increase the cardio workout when using poles, plus they take the stress off of knees when walking downhill," Iknoian says.

Add resistance with a weighted backpack or weight vest. "If you use a backpack, fill it with water, sand, or kitty litter so the weight distributes evenly," Schurman says. "Avoidankle and hand weights, which can change your gait and can set you up for injury."

8 Safety Tips for Walkers

Keep safety in mind when you walk outdoors. Follow these basic rules:

1. Walk with a buddy whenever possible.
2. Carry your name, address, and a friend or relative's phone number in your shoe or tied to a lace.
3. Wear a medical bracelet if you have diabetes, an allergy, or other condition.
4. Carry a cell phone and let a friend or relative know your walking routes.
5. Avoid deserted or unlit streets, especially after dark.
6. Do not use headsets that prevent you from hearing traffic, and walk against oncoming traffic.
7. Wear reflective material or carry a flashlight so others can see you.
8. Carry a whistle, noisemaker, or pepper spray in case of an emergency.

Comment below what you think? Do you find this helpful? How much exercise do you do a day? Do you find a walking workout more achievable then a high intensity workout such as running?

Source
http://www.webmd.com/fitness-exercise/guide/walking-for-exercise

WebMD Feature

Article Sources

SOURCES:

Timothy Gardner, MD, past president, American Heart Association.

Julia Valentour, MS, exercise physiologist and program coordinator, American Council on Exercise.

Courtenay Schurman, MS, CSCS, author, The Outdoor Athlete.

Therese Iknoian, MS, author, Fitness Walking.

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