Want to lose weight quickly? Walking can help you shed some serious weight and melt away the pounds if you stick to a fast paced schedule.
We all want to lose weight quickly but did you think that walking could get you there? I want to share with you a sensible walking schedule that will indeed help you lose weight quickly. The simple steps below can have a big impact on your weight loss but also your health, cutting your risk of everything from heart disease to depression is possible.
Free Walking for Weight loss Plan
Walking can help you lose weight quickly as it helps you burn calories.For 30 minutes of brisk walking you could burn about 150 more calories a day.
Did you know that those who power walk get rid of four times more body fat than other exercises? The other positive thing about power walking is that it’s so much easier on your joints than running would be. It’s particularly good news if your joints hurt when you have ever tried to run – which I have!
That’s why walking is a great plan for helping you lose weight fast and the best plan in the long term as it’s easier to stick to – we do walking all the time! All you have to do is tweak your speed a little and you are good to go.
How much will I lose walking for weight loss?
If you follow the simple tips below walking for weight loss will be fun and you will be able to lose up to 10 pounds in 3 weeks. Imagine getting to the end of the month having lost 10 pounds! That really is fantastic. Below are no-fuss tips to get you there.
How to dial up your speed to lose weight quickly
To make sure your pace is optimised for maximum fat burn aim for at least 30 minutes at a brisk walking speed at least 3 days per week. You can do the 30 minutes all at once say during a lunch time walk or you can do it in 10 minute spurts. The decision really is up to you, this is about fitting it in to your daily schedule but fitting it in is the most important part. I’ve pulled together an example below
- Warm up. Think slow window-shopping pace, that will help you warm up your muscles for the speed ahead. Do this for up to 5 minutes.
- Brisk walk. Start ramping up your speed, you should still be able to hold a conversation at this speed. Do this for up to 5 minutes.
- Power walk. This is when you are moving at a speed where you will be talking in spurts of four words or less! You are taking longer strides and using your arms to propel you forward. Do this for 5 minutes.
- Repeat Brisk and Power walk and leave 5 minutes for cooling down at the end.
Walking posture to lose weight quickly
We all know how to walk, however our walking posture if we are going to be brisk walking or power walking needs some consideration. The tips below are especially helpful if you want to lose weight quickly when walking.
- Chin up. Keep your chin up when brisk or power walking. You should be looking straight ahead and not at your feet! Doing this will help keep your stride longer and help you walk faster – not to mention keeping your back in alignment.
- Activate your abs. Pull your belly button in towards your spine, this will also have the added benefit of improving your core muscles but the idea is to give you better posture – again to walk faster.
- Squeeze your bum cheeks. Your glutes can help you walk faster – honestly! Pull your bum cheeks in tight, this again will help with your posture with the added benefit of toning your bum too!
4 more ways to lose weight quickly walking
So you’re the impatient type? Use these tricks to up the challenge and calorie burn.
1. Mix it up a bit with different intensity
High Intensity Interval Training (also know as HIIT) can also help you burn more fat. It is a training technique that goes from giving it all you’ve got intensity in a short burst to then recovering in a lower intensity. This is a great way to get more out of your walking. This type of training will really get that heart pumping which in turn burns more fat.
On my lunch walk I would often do short burst (1 minute) of walking fast and then walk at a slower pace for 2 minutes recovery. I do this 4 or 5 times the rest of the time I am in my fat burning zone. It’s a great way of mixing up your walking to include these different types of intensity. After all they will help you burn even more fat and the variety is certainly fun, interesting and a challenge at times – which is certainly a good thing. I also wanted to touch on some of the reasons I chose walking as opposed to running.
I have talked at length about the wonderful benefits of walking here, There are a few things that really put me of running. While I’m not over the hill yet at 46, I wanted something that wouldn’t lead to injury on my joints.
The jarring of running really can make your joints problematic as you get older. I was also concerned that running was too much like exercise and I really wanted to do something that I could fit in with my every day life and not have to worry about having to get home, get changed and then go out again.
Of course that’s not to say I would rule running out but at the moment from what I can tell I am getting the best out of walking. I can fit it in with my routine, I can walk in whatever I am wearing and above all I’m not going to be over training or injuring myself.
2. Walk up
Walking up hills, steps, stairs during your walk will help you burn up to 50% more calories than walking on a flat surface. Oh and try not to hold on to the hand rail as this forces you to work harder. It does work and it works your thighs to the point where they can hurt if you are just starting out! Keep these tips in mind when deciding on your route.
3. Use your arms
Pump your arms when you are out walking to increase your speed, work your arms and to burn more fat. Don’t be flinging your arms keep them in close to your body.
4. Listen to music
It is so motivating listening to great music when you are walking. It’s amazing how quickly and how long you can walk when you have a wonderful walking playlist. Prepare a playlist of the type of music you like and before you know it you will have walked miles without realizing. Up beat tempos are a great way to walk faster too.