Walking to lose weight

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Walk

First, you want to wake up your muscles and let them know you plan to
be active for awhile. Walking at an easy warm-up pace for 5-10 minutes
tells your muscles they can't just sit back and burn up the available
sugars, they need to call on the fat reserves.
This is why you should not start off at a high speed - when you do that,
your cells don't get the signal that this is a long-term activity, so instead
they burn up sugars only.

Work-out
The speed to walk for optimal fat-burning is a "determined" pace.
At this rate, you should be breathing noticeably but able to carry on a
conversation in full sentences.
Heart rate 60-70% of your maximum heart rate.
Marilyn L. Bach in "Shapewalking" describes this as if you are on your
way to an appointment, or up to 10 minutes late for an appointment.
Walk at this speed for 30 minutes at a time, once you have built up to that
duration. See the Absolute Beginner tutorial to build up to that duration.
Raising your Metabolism
Good work, you've tricked your body into dipping into your fat stores for
energy. You are also building muscle and raising your basal metabolic
rate so you are burning more calories all day long.
But What If I Can't Walk That Much?
Start with the Absolute Beginners Tutorial, it will get you started the right
way to build up to being able to walk for 30 minutes at the fat-burning
pace. It also tells when to seek medical advice and how to avoid injury.
Any amount of activity over your present level will help you achieve your
weight loss goals, so go slow if that is what is comfortable.
Absolute Beginners Tutorial
Faster and Faster
Walking with racewalk style at paces under 13-minute miles will burn
more calories per mile. I recommend this if you are already walking 20
miles a week as described above. In your case, to achieve more results
purely from waking you may want to build speed as well as duration.
Tutorials
How to Walk Faster click here.
How to Racewalk click here.

How long should I walk?
How Long is Enough?
30-60 minutes at 50-70% of your maximum heart rate is recommended.
Start with walking at an easy pace for 5-10 minutes.
Stop and do some stretches and flexibility exercises.
Walk at your target heart rate for 30-60 minutes.
Cool down at a slower pace for 5 minutes.
Finish with some gentle stretches.
For longer walks, walk 30-60 minutes at your target heart rate and slow a
bit to complete 90 or 120 minutes at a comfortable pace.
How Often Should I Walk?

For weight loss, walk most days of the week.
Time spent walking per week should be 5-10 hours.
On your non-walking days, try some strength training exercises.
If you find yourself worn out, take a day off. But be sure to get back
walking the following day.

Short Day: Warm up 5-10 minutes. Stretch. Walk at target pace
(determined, 50-70% of maximum heart rate) for 30 minutes. Slow to easy
pace for 5 minutes. Finish with gentle stretching. Heart Rate Calculator
Long Day: Warm up 5-10 minutes at easy pace. Stretch. Walk at target
pace for 60 minutes. Slow to easy pace for 5 minutes. Finish with gentle
stretching.

Long Easy Day: Warm up 5-10 minutes at easy pace. Stretch. Walk at
target pace for 30 minutes. Slow to easy pace for additional 30 - 90
minutes. Finish with gentle stretching.

Day Off: When walking for weight loss, you should take no more than 1 to
2 days off a week.

Alternate these days to fit your personal weekly schedule.

Example: Day : Workout - Time at Target HR
Sun.: Long Day - 60 min.
Mon.: Day Off - 0 min.
Tue.: Short Day - 30 min.
Wed.: Short Day - 30 min.
Thu.: Long Day - 60 min.
Fri.: Short Day - 30 min.
Sat.: Long Easy Day 30 min. at target HR, 30-90 easy.

The Long Easy Day may be spiced up by joining in a local
non-competitive volkssport walk or a charity walking event.

Feeling Worn Out: If your walking workout leaves you feeling sore or
worn out the next day, take a day off. If this happens each day that you
walk, check your heart rate to be sure you are not overdoing it, and drop
back to 50% or less of your target heart rate and cut back on the number
of long days in preference for short days.

That Old Math
A candy bar equals 3-5 miles worth of walking. A Big Mac is worth 10K. If
you have fallen into eating habits where you are taking in more calories
per day than you use, you will not lose weight.
Eating Well
Most of us are not aware of how much we really eat per day. Make a food
diary for a week and take a look. Make small changes and add them up to
get lifetime results.

Eat the foods you enjoy but in smaller portions.
Replace processed snack foods with vegetables and fruit.
Eat 5-10 servings of fruits and vegetables per day
Restaurant portions are 2-4 times the amount you should eat at one
meal. Eat out less often, and take home half of the food on the plate
when you do.
Make changes you can live with the rest of your life. Try new foods, new
recipes. Eat to live.
Fit and Fat
When you walk 6 hours a week you achieve better fitness and decrease
your chance of heart disease, breast cancer, stroke, and diabetes.
Medical research shows that disease attributed to obesity is in many
cases caused by inactivity rather than just being overweight. Enjoy life
better at any weight by maintaining your active lifestyle.

How far have you walked, how many walking calories have you burned,
and what have you earned the right to eat? Find out with our new
walking calories calculators.
Walking Calories Calculator
Use this calculator if you know how far you have walked. Enter your
weight, approximate pace, and distance walked to calculate how many
walking calories you have burned. click here.
Calorie Calculators really help you stay focused.
Distance and Walking Calories Calculator
Use this calculator if you know how many minutes you have walked and
your approximate pace. Enter your weight, pace, and minutes to
calculate distance walked and walking calories burned.
Distance and Calorie Calculator
Pedometer Steps Calorie and Distance Calculator
Pedometer users enter their step total, steps per mile, weight and
approximate pace to calculate their distance and walking calories
burned.
Pedometer Distance and Calories Calculator
Calories burned are based on based on MET research - metabolic
equivalents of various activities..

Miles and Kilometers Converter Calculators
Convert miles to kilometers and kilometers to miles with these
calculators
Miles and Kilometers Converter Calculators click here.. also the source
of this article.

ALREADY DOING YOUR WALKING AND STILL
AREN'T SEEING ALL THE RESULTS YOU WOULD
LIKE TO SEE? OR THE RESULTS FROM WALKING
AREN'T WORKING FAST ENOUGH?
CLICK HERE AND TAKE THIS!
75% MORE WEIGHT LOSS BEFORE WORKING OUT

GOT CELLULITE?
CLICK HERE TO GET RID OF IT.

MORE ON WALKING.. CLICK HERE.

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