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Walking to Lose Weight

The weight loss and exercise market is flooded with new products and programs each month. They show up, get really popular for a little while, and then you never hear about them again. But one plan that keeps showing up over and over again is walking to lose weight. The reason it doesn't seem to lose in popularity, is that it works really well and is easy to do if you know how to do it right.

The first key to walking to lose weight is to walk long enough. You should walk about an hour a day, 5 to 6 days a week to see the pounds melt off. If this is too much for you, start walking less and work your way up. If you can only make it 15 minutes, then walk 15 minutes and try to fit in another 15 minutes later in the day. If you stick with it and challenge yourself to add an additional 5 minutes to your walking workouts each week, you’ll quickly work your way up to 30 or 40 minutes of walking. Just walk every day and you’ll reach that hour mark in no time.

The second step to getting a good workout from walking is to walk fast enough to really get your heart pumping. Once you’ve hit your goal of walking an hour, try increasing how far you walk. Aim to walk a little farther than you did the day before, while still walking for only an hour. In other words, step it up by walking a little faster.

Another great way to keep up your heart rate is to change your walking speed throughout your workout. This is also referred to as interval training. For example, start at a normal pace for a minute or two; then walk as fast as you can for a minute. After that minute just repeat the process for your whole walk. This will maintain a good heart rate without wearing you out.

The last step is to build muscle mass so you keep burning calories even when you’re not working out. If you’re just starting out, you will probably build muscles just by walking. Once you’re more accomplished, you can build up even more lean muscle mass this by adding hills or steep slopes to your route. You can also build muscles by having a proper walking posture, holding in your stomach, and flexing your leg muscles as you walk. If you’re a serious walker, you can learn to race walk to further build muscle mass. To build upper body muscles, carry some weights with you. This can be as simple as carrying around two filled water bottles while you walk. Another option is to use two walking poles. Swinging these poles back and forth makes for another great upper body workout that will help you burn more calories during your walk, tone your upper body and add a little more muscle mass.

Now that you’ve gotten started on your walking workout, remember to keep going. If you start to get bored, listen to your favorite tunes on an mp3 player or invite a friend to come along. Try altering your route and explore a new area. Just don’t give up and you’ll do great!

For more information about walking for weightloss visit out sister-site Walking Off The Weight. While you're there, don't forget to sign up for the free weight loss tips newsletter.

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The articles on BMW have been written after extensive research. They are however, no substitute for your doctor's advice. Please consult your physician before starting ANY diet and exercise program. Busy Momma Wellness will not be held responsible for any personal injuries.