Walking for weight loss is the natural way to lose weight.
There are many benefits of walking for weight loss purpose. You do not need to learn walking, since you had mastered the art of walking when you were young.
You are not restricted by location, since walking for weight loss can take place virtually everywhere.
For those of us who cannot leave our TV, we can buy a simple manual treadmill so that walking for weight loss occurs. It is marvelous to combine two favorite activities - walking for weight loss and watching TV program.
There are many advantages of walking for weightloss over running for weight loss.
One advantage of walking for weight loss is the lower risk of injuries than running for weight loss. Walking for weight loss is a safer exercise than running for weight loss.
Another advantage of walking for weight loss is that people with health conditions can participate. Running for weight loss is not for those with history of heart attack or stroke.
We often hear of runners dropping dead during a race. However, we seldom hear people dropping dead in the midst of window shopping. Walking for weight loss is a safer option.
Walking for weight loss can take place in the shopping mall as well. Running for weight loss in the shopping mall is impossible. The security guards will escort you out of the shopping centre.
Most people need motivation to run for weight loss. It is easier for people to walk for weight loss than to run for weight loss. They can incorporate walking for weight loss in their daily routines.
Why Haven’t I Lost Weight Yet by Shane Bilsborough with Johann Bilsborough introduces The Bilsborough Program. This is a walking for weight loss program.
You need to walk for weight loss, and you need a pedometer to measure the steps taken in a day. You use the pedometer from morning to night, so that you can calculate the total number of steps from your daily activities.
You have to measure the number of steps every day. Add the steps in a week, divide by 7 to get the average daily steps in a week. The recommended number of steps per day is 10,000.
You will be surprised to hear that many people claim that they are physically active, yet their average number of steps fall way below 10,000.
A person with a sedentary lifestyle walks 2,000 to 3,000 steps a day. If he engages in walking for weight loss three times a week, and he walks for an hour every session, he will add in 6,000 to 7,000 steps per day of walking for weight loss. The average is still less than 10,000 steps per day.
Many people over-estimate the number of steps they walk. They think that they are physically active if they walk 20 minutes a day, on top of their daily routines. However, they fail to understand that 20 minutes of walk yields 2,000 to 2,300 steps. Walking for weight loss needs more than 20 minutes of walk every day.
A rough estimate is that 2,500 steps burn 420 kJ. That is about 100 kcal (food calorie). My cup of instant coffee in the morning has 90 calories. A 20 minutes walk is just more than enough to burn the calories from that cup of coffee.
Walking for weight loss requires more than 20 minutes of walk per day.
However, you should not aim for 10,000
Shane and Johann Bilsborough recommend that you monitor the number of steps in the first week. In the second week, you aim for additional 1,500 steps per day. 1,500 steps per day means additional 10 to 15 minutes of walking.
If you take 20 minutes walk per day, you can increase the walking time to 35 minutes, so that you have the extra 1,500 steps every day.
If you do not exercise at all, you can start by taking 20 minutes walk every day.
Walking for weight loss takes place gradually, so that your body has time to adjust. When your body has adjusted to additional 1,500 steps per day, you are ready to go to the next stage.
Shane and Johann Bilsborough recommend that you aim for a daily average of 5,000 to 7,000 steps in the third stage.
Walking for weight loss starts to have an effect when you reach this stage. You may not see the decrease in body weight yet. However, you will see that your muscles are toning up, and you are ready for the next stage.
The fourth stage is to aim for 8,000 to 10,000 steps per day. Since we are computing on a weekly basis, you can walk more during the weekends.
To be frank, walking 10,000 steps per day is not enough for weight loss. 10,000 steps per day is just enough to maintain your weight, so that you do not become heavier.
The last stage is to aim for 10,000 to 20,000 steps per day. It is very hard to maintain a consistent average of 20,000 steps a day. You need at least three hours of walking to achieve that. Most people, including me, want to go home after an hour of walking. The only thing that helps is when we are in the middle of the nature park. If we are walking a couple of blocks near home, we will probably go home.
Walking for weight loss needs motivation, especially when you walk alone.
The only way you can consistently meet this target is to buy a treadmill. You can watch TV and walk on the treadmill at the same time. You know how fast the time passes when you watch TV.
The advantage of walking on the treadmill while watching TV is that your mind is on the TV. You are not concentrating on the walking. You are not thinking that you have walked enough.
Walking for weight loss is fun when you go for a day hike with a group of friends. You can easily walk 50,000 steps in the nature park. However, your legs will ache for a few days after the intense hike.
If you can get a pedometer to show aerobic steps, you will find the motivation to increase your walking speed. You will burn more calories when you increase the walking speed. If the majority of the steps taken are aerobic steps, you will succeed in walking for weight loss.