I am going to teach you how lose 10 lbs weight by walking. Some times we need a break from working out at the gym or home to just take a nice stroll outside. I don’t know about you guys but here in Missouri the winters are really cold and the summers are really hot so when the weather is nice I like to take advantage of it. However, since I am flat footed a long run can take a toll on my feet knees and hips so I walk.
Read to the bottom my workout printable is there for you 🙂
Researchers from the University of Virginia found that women who did three shorter, fast-paced walks a week (plus two longer, moderate-paced ones) lost 5 times more belly fat than those who simply strolled at a moderate speed 5 days a week, even though both groups burned exactly the same number of calories (400) per workout. Those power walking also dropped more than 2 inches from their waistlines, pared about 3 times more fat from their thighs, shed 4 times more total body fat, and lost almost 8 pounds over 16 weeks—all without dieting!
The improvements didn’t stop there. The high-intensity exercisers lost about 3 times more visceral fat—the dangerous belly fat that wraps around organs such as the liver and kidneys and has been linked to diabetes, heart disease, and high blood pressure. “Vigorous exercise raises levels of fat-burning hormones,” says lead researcher Arthur Weltman, PhD, director of the exercise physiology laboratory at the university. It also increases afterburn (the number of calories your body uses postexercise as it recovers) by about 47% compared with lower-intensity workouts.
Let me state that walking alone can make a weight loss change. The question you need to ask yourself is how quick do I want the weight to come off? If the answer is FAST then you need to change your diet too. But Even small changes can lead to a big impact around your waistline. I teach you how to eat and more in our 21 day challenge group
Walking + dieting = extreme fat loss….woooohoooo
Lets talk the benefits besides weight loss
- lessens anxiety and depression
- decrease the bad cholesterol LDL
- increases the good cholesterol HDL
- calms cravings more
- reduces stress
- good for those who cant do high intensity workouts
Is there a correct way to lose weight while walking? Yes! if you are walking at a snail’s pace, chances are you are not going to see much of a change in your weight. There is a specific guideline to maximal fat loss according to research.
As you can see in the picture, “Maximal rates of fat oxidation have been shown to be reached at intensities between 59-64% of maximal oxygen consumption in TRAINED individuals and between 47-52% in UNTRAINED.”
I am going to help you figure out exactly what heart rate you should be at for ALL your walks. This is the INTENSITY at which you should be working.
Are you trained or untrained?
Do you workout a lot, or physically active for a job you are trained,
If you have a sedentary job, or workout very little then you are considered untrained.
How do I find my intensity?
I am going to make this super easy on you. Use the calculator below. scroll down to Percent VO2 max to Heart Rate Conversion Calculator. Insert your age and in the second box you will put in your VO2 percentages.
- untrained is 47 -52%
- trained is 59-64%
Now you have a target heart rate range to stay in during your walks to maximize your fat burn.
HOW DO I MEASURE MY HEART RATE FOR INTENSITY?
Two ways, the first being grab a good quality heart rate monitor with a strap that goes around your chest good enough to detect your heart rate. If you don’t want to spend the money on that, then simply jump onto the side of the cardio machine or halt walking for a min. Take your first two fingers and find either your carotid or radial pulse. Look at the timer on your watch, phone or machine, with your fingers on the pulse, go 6 seconds. Whatever number you get add a zero on the end. Then you should approximately know what your heart rate is.
Now that we have covered all that you are ready to get your workout on
EASY way to track
I have to tell you guys my story. As long as I have been a trainer, I have never owned a Fitbit or any tracker, until a few months ago. If you don’t know what a fitbit is, it is a fitness tracker that tracks your miles walked, heart rate, steps in a day, sleep, workouts and a lot more than I can mention in a short time.
When I typically do my walking workout on the treadmill, I really like to zone out and play games or watch ted talks. This was pre-Fitbithttps://notanotherdietmethod.com/fitbit.
My first workout with my fitbit and I had no idea how easy I was going on myself. I started monitoring my heart rates during my walking workout and I was able to track my fat burn intensity correctly. It changed everything, in fact I lost 2 lbs in the first week of wearing it. Just by keeping up with my tracking on my Fitbit.
If you guys don’t a Fitbit yet, I Highly recommend them. The only downside for me is that I don’t like to wear it when I sleep,so I don’t get measurements on how well I sleep.
Grab your FREE walking workout printout below
Check in with my Private weight loss community to let me know how you did! I really love hearing from you guys and want to help you succeed!
Author: Monica Perry
Monica has helped thousands of people lose weight with her online diet programs. She has been a trainer since college where she obtained her exercise science degree. Her 21 day metabolic reboot has received rave reviews from her fans and clients. She loves helping people losing weight and obtaining confidence in eating well for a lifestyle. Check out her Facebook page below or join her private coaching group by clicking on the link. https://www.facebook.com/groups/weightlosstipss/