How can you lose weight easy and fast? Getting started with a walking program is a great way to do it. Walking is a low-impact, easy program that will fit into a busy schedule and accessible for almost any age or fitness level. Here's seven walking tips that will burn more calories and shed pounds fast.
Number 1. START WALKING MORE THROUGHOUT THE DAY.
Power-walking is a great way to get in shape. Taking a 30 to 45-minute power walk 4 to 5 days a week. To accomplish your weight loss goals, include short walks of 20 minutes or less throughout your day when possible.
Here's some ideas:
Take a short walk following your meals.
When completing your daily errands, take a walk between destinations instead of driving when it’s a mile or less.
Go for a short walk when you feel stressed or frustrated. It will help boost your mood while you burn a few more calories.
and start taking the stairs instead of the elevator.
Number 2. INCREASE THE INTENSITY OF YOUR WALK.
Speeding up your walk from a leisurely pace to a brisk walk is one way to get the heart pumping and burn more calories. In addition to picking up the pace, researchers also found that varying your walking speed during your workouts can help you burn up to 20% more calories than maintaining a steady pace.
Your walk, include one 30 second burst every 5 minutes, walking as fast as you can without jogging. Follow this with a slower 30 second recovery walk just before you get back into your normal power walking pace.
Number 3. START HITTING THE HILLS.
Going on hiking trails with hills. Walking uphill also burns more calories and helps build muscle in the lower body, which also speeds up your metabolism.
If you don’t have access to walking trails nearby 2–3 times per week, try a staircase workout or set the incline up on the treadmill at the gym.
Number 4. USE YOUR ARMS.
Exaggerating your arm swing while you walk has additional benefits. It helps to speed up your pace, work your upper body and burn up to 10% more calories when compared to a normal arm swing.
Number 5. HAVE A STEP GOAL.
One of the best goals you can have as a walker is to work toward increasing the number of steps you take per day. The more steps you take, the more likely you are to burn calories. Shortening your stride to take more steps can actually help you speed up the pace.
If you’re serious about losing weight, aim for 10,000 per day to start and increase your step count from there as you can tolerate.
Number 6. KEEP YOUR CALORIE CONSUMPTION LOW.
For weight loss, you’ll need to concentrate on diet as well as walking to make weight loss happen.
Focus on lean proteins and vegetables and limiting sugary and processed foods is where you should start. Keeping track of your daily calorie intake helps you shed pounds quicker and safely.
Number 7. INCLUDE STRENGTH TRAINING DURING YOUR WALK.
Strengthen your muscles and burn more calories by including body weight exercises during your workout. Two or three times per week, stop and perform one of these exercises every five minutes during your walk.
Squats, bending the knees to 90 degrees
Front or Side Planks
Walking Lunges
Pushups (do them inclined on a park bench or against a wall to make it easier)
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