Walking for fat loss is something you can do on our own or with friends, while listening to music or just to be alone with your thoughts. Research has proven that a rhythmic walk will improve you clarity and mental focus.
Walking is the most natural form of body movement and involves the least chance of strain or injury. No special skills or learning is required - its something you have been doing since you were a baby.
Even if you are obese, there is no preparation or conditioning you need to do. Just start walking. The heavier you are the more energy you need for each step and the more fat you burn. In a funny kind of way, that means that the more weight you have to lose the more benefit you derive in terms of fat loss from walking.
One pound of body fat is equivalent to 3500 calories. That means that over a period of 7 days, if you burn up 3500 calories more that the total amount you have consumed in that week, you will lose one pound. You should not expect miracles in terms of fat loss from walking. But with a balanced diet and regular walking, you can expect to lose 1 to 2 pounds a week which is not bad at all.
The energy used in walking can be calculated as your weight multiplied by the distance you cover. While the distance you walk is more important that your speed, the rule of the thumb is a brisk walk will result in more fat loss than a slow walk. The best way to begin is to first slowly increase the distance. Suppose you can spare one hour a day for your plan to lose weight. Start by walking for 15 minutes, or whatever time you are comfortable with. Slowly build it up to a full one hour walk without increasing your speed. Once you are walking for the full time, slowly start increasing your speed so you cover a greater distance in the same time. While the amount of fat loss will vary from person to person, a very general estimate is that a 180 pound person will burn 100 calories per mile walking at a normal pace and more if the speed is higher.
You don't have to walk for an hour a day to lose weight, although the more you walk the better. Even 30 minutes a day will produce results. Don't expect your belly fat to melt away overnight. Walking will result in fat loss allover the body, including the abdomen.
Walking is aerobic because it increases your heart and metabolic rates. The faster your metabolism, the more fat it burns. And your metabolic rate will not slow down immediately after your finish your walk. It wills stay elevated for some hours, allowing your body to keep burning higher amounts of fat.
Walking to lose weight does not have to be limited to only a fixed daily walk. Any walking is good for you and increases your fat loss. Besides the daily walk, think of walking short distances to places you would normally drive. If you need to go to the second or third floor of a building, why not take the stairs rather than the elevator? Small things like this can add to the total amount of walking you do and your resulting fat loss.
Walking for weight loss is very effective when done properly! There are too many variables to provide a one-fit-all answer in relation to the number of calories burned per mile. It depends upon your age, your weight, your degree of cardiovascular fitness, your body composition, and where you are walking (flat ground or incline) as well as how far you are walking and how fast you are walking. Burn more calories than you eat or drink to lose weight. Once the diet part is planned, get to stepping. This means 30 minutes a day seven days a week of aerobic work. It can be running on a treadmill, swimming, or simply walking to lose weight. Walking is a low impact way to fulfill the exercise goal. With a few tips in mind it can be even better.
Walking for 30 minutes a day every day of the week is a great start. In fact, it's much better than the five day, or even three day, plan that many experts recommend. 30 minutes of exercise 3-5 times a week just isn't enough. The body needs work every day. That means seven days a week and if walking is the way to make that tolerable every day for the rest of your life, then walk.
Once the walking is established do some other activities to increase your physical output. This can include simple things like raking leaves instead of blowing them, amazing things like playing tag with your children, as well as other every day habits such as parking in the furthest space from the store rather than the closest.
After getting accustomed to walking that 30 minutes every day, make some adjustments by adding intervals. {Intervals are short bursts of increased activity sprinkled into a normal routine. Start out by running for 30 seconds every 10 minutes of the walk. Gradually up this to a one minute run every five minutes, which goes like this. You walk for the first four minutes, then run for the fifth, then walk the next four minutes, run the next minute, and so on for the entire 30 minutes. Keep in mind that a run is not a jog, it's faster, it's a sprint. So if you have to work up to run with jog at first|After a short period of walking run, then walk again, then go back to running. Start out running once or twice in a 30 minute walk, then up it to more often until you're walking 4 minutes then running 1 minute It's not that hard.
Walking to lose weight is healthy, no doubt. But it's also a great way to get around the neighborhood, meet neighbors, and see things you probably never see while driving around everywhere you go. If it gets boring you can ask a spouse or family member to walk with you. Make it a family affair, or get the whole neighborhood involved.
Both Matt Lisk & Slim Slater are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Matt Lisk has sinced written about articles on various topics from Fitness, Fat Loss and water weight loss. Matt Lisk is a expert who has used his knowledge to lose over 80 pounds of body fat, reduce his body fat percentage to under 10% and to resolve a variety of health iss. Matt Lisk's top article generates over 74000 views. to your Favourites.
Slim Slater has sinced written about articles on various topics from Wellness, Lose Weight and south beach diet. Slim Slater is a fat loss expert. For more great information on be sure to visit. Slim Slater's top article generates over 14800 views. to your Favourites.