You don’t need a gym to get a quality workout you just need to head out the front door for a brisk walk. According to many studies this is the most popular way to stay fit. How much you need to walk to make weight loss happen depends on the intensity of the walk and on your size.
You can lose 1 lbs. every week, or 20 lbs. for 5 months, just by walking, without even going to the gym or using some specific diet plans. But, as we said – you need to walk enough.Only with walking you can shape your muscles, improve your health and lose weight from your body. Well, the following exercise method is very beneficial for everybody. You will love it too, once you get to know the principles of walking in order to lose weight. This exercise routine is very simple and all you need to do is follow the simple instructions.
How to Lose Weight by Walking
The number of calories you can burn by walking is determined by your body weight and walking pace. On average, if you walk at a pace of 4 miles per hour (a common pace) you can burn roughly 400 calories per hour.
You don’t necessarily need to go 4 miles a day. As an example, if you walk plus 3 miles, you can burn extra 300 calories per day. Also you can walk a shorter distance, just combine it with your schedule.You should get a pedometer, because it will help you to burn some extra calories while walking and implementing your daily plan.
Pedometers and Weight Loss
If you are attempting to lose weight with walking, one of the best things that you can do to boost the chances of success for your efforts is to buy a good quality pedometer or a wrist band that can track your daily activities.
Pedometer is a helpful device that you attach to your clothing near your hip area. It doesn’t weight too much, but it has a lot of properties and functions. One of the best function is that pedometer can tell you how many steps you took during the entire day.
This is very important, because if you want to find out how many miles you need to cover to drop extra pounds, you need to find out how many you are currently covering. This way, you will know by how much you need to increase your steps, or distance each day in order to be able to see a difference in the number on the scale.
For example; if you take 8,000 steps with your current routine and daily habits and are keeping weight, the quantity of steps that you have to expand your daily distance to get thinner is just an issue of math; expanding your mileage as per the quantity of calories you need to burn -the explanation is in the text below.
How Many Steps To Take to Lose Weight?
To lose weight the average person should take about 2,000 steps in the average mile. One mile burns about 100 calories. This means your pedometer will help you keep track of your steps, how many calories you burn and how many miles you walk daily. It is also a big help if you don’t have to workout. You can simply add steps to your daily routine.
- 1 Mile = 2,000 steps and 100 calories burned
- 1 Pound – 3,500 calories
- 1 Pound weight loss per week = 500 calorie deficit per day
- To lose 1 pound per week you need to add 10,000 steps to your day.
Now we are going to show you some ideas on how to adapt your walking, when you have a busy day and you can’t reach your goal of 10,000 steps. You can start slowly, and lose less weight and then you can increase the number of steps to 10,000. Here is what you need to do:
1.Get off the bus early and walk the rest of the way home or to work.
2.Park your car further away from your destination and walk the extra distance.
3.You can walk to the station instead of taking bus or car.Don’t use lift, take the stairs instead
4.Walk the children to school.
If you have the resources, then you should get more sophisticated pedometer, which will show you the number of pounds you have lost and how many calories did you burned. This info will show you is everything all right, or you need to change something. And as i said, you should get a good pedometer, which will record each step you take and each calorie you burn. But, if you can not afford that, then you can get a regular pedometer. Even the AMA (American Medical Association) recommends that you should use pedometer for better weight control and successful weight loss.
How to keep it interesting
2.Walk outside at different areas, parks, neighborhoods, or listen some music to enjoy, motivate and energize you to finish the daily walking. Don’t stop with your daily walk because of cold winter weather.
3.Buy a treadmill and put it in front of a television or window. You can enjoy in nature with looking through windows during walking, or savor every minute of your favorite show in front of television.
4.You can invite friend or a family moment to join you. Even if they join you only once a week, it is still a beneficial way to mix up your routine. Often, dedicated walkers will become bored with the same old routine, so don’t let it happen to you.
5.Switch up your routine and keep in interesting as much as you like.
We all know how to walk, but many people have less desire for walking, because of the bad habits or daily routines they’ve developed throughout the years. So, you must remember that when you walk you need to concentrate your eyes on the 100 feet in front of you. You should hold your chin up, squeeze your glutes and tighten your abdomen in the same direction with your spine, because if you keep your body this way, then you will get the best results from your walking routine.
How often should you walk?
Before you start with this daily routine you will have to consult your doctor to be sure that you are healthy to participate in the activity. So, if you doctor says yes, then you should walk for 15-20 minutes, for the first 3 days. Then, you should raise your walking routine, until you walk 30-60 minutes every day of the week.
This exercise is the best things you can do to lose weight. You can lose 88 pounds in one year without changing anything in your diet or without any exercises.You will be really amazed by the results!