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Deanna W
Yahoo User
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 Posted: Mon Jul 07, 2008 4:16 am Post subject: walking for weight loss? |
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| i would love a real program for heavy people to walk off the weight. i am 45 years old and at the heaviest i have ever been over 230. This morning i walked 1 mile and i am going to do it when i get off work but i need a real program that will work for me. i would appreciate any help I can get.Thank you |
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vineet s
Yahoo User
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| Posted: Mon Jul 07, 2008 4:19 am Post subject: |
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| u should continue walking i wud suggest u to consult a dietician for a proper food plan as well |
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Rikashiku
Yahoo User
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| Posted: Mon Jul 07, 2008 4:23 am Post subject: |
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| well yes walking is a good start to burn off unwanted weight and build up muscle which you'll need for more exercise techniques.i said this to another person before so ill say it again xD.10 crunches every morning after breakfast and before bed at night helps.try that for a week and if you see a change or feel a difference add 2 more crunches til a month has passed then ease it down so you dont have abs that stick out to much.Try drinking water more than you drink coffee and sugary drinks.Anything with sugar will slow you down.eat more fiber like brown breadand drink more milk.lift weights more often. 5kg weights to build strength and after 3 weeks change to 10kg weights.do the average 10 reps a day so you dont hurt yourself.you dont have to do all that everyday. make a schedule so you do each thing on each day every week.so you have more time on your hands. |
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Carrie S
Yahoo User
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| Posted: Mon Jul 07, 2008 4:26 am Post subject: |
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| If you can handle a mile on flat surfaces try a park with hilly trails and if you are on a treadmill the best way to go is to increase the incline. Keep up the mile or a certian amount of time and increase the speed and or inclines as you get used to it. I find I get a much better work out if I get to a fast walk and keep the walk uphill and do 45-60 minutes. You have to pace yourself thought. Also of course you have to consider you eating habits, something I am having to do right now! Get rid of most of the sweets |
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natal689
Yahoo User
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Diana D
Yahoo User
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| Posted: Mon Jul 07, 2008 5:07 am Post subject: |
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| You can find your weight loss programs in this site. It gives you some reliable, safe and highly useful links. http://sturly.com/jkfIt will help you a lot as it helped me. |
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Joy
Yahoo User
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| Posted: Mon Jul 07, 2008 6:47 am Post subject: |
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| Hi Deanna!Congratulations on your determination to achieve weight loss! Good for you.There is no reason that you can't become much trimmer by walking alone. However, if you were to add strength training to a walking for weight loss plan then that would be even better. I’ll make some suggestions for walking and then make a suggestion about strength training, if I may. There's no one best walking program. However, since you are already able to walk a mile, you are off to a good start.Here's an excellent program. First, ensure that you have new or relatively new walking shoes--not running shoes or cross-trainers. In addition, obviously, you need a good place to walk; it does not matter whether you use a treadmill or walk outside.Plan to walk before your first meal of the day. Physically, you will tend to burn more fat (and fewer carbs) that way.I recommend walking every other day as you get started. Since it allows more recovery time between walks, this will be easier on your body.As soon as possible, walk for a duration of one hour. If it took you 30 minutes to walk that mile, next time walk for 35 minutes. Simply build up your time until you are walking for 60 minutes.Once you are able to walk for 60 minutes every other morning, slightly increase your pace during each walk. Do this by going a bit father each time. In a few months, you'll be able to walk 4 miles in just under 60 minutes. (Aim for 58 minutes, give or take a minute.) Notice that you'll be averaging just 30 minutes of walking daily on this program. Though you'll certainly be fitter and feel better, it's not usually enough to lose much weight. However, once you are able to do that, it shouldn't be very difficult to walk more frequently than every other day. That is when you will really begin to notice the weight loss.Instead of averaging 30 minutes daily, boost it to 45 or 60 or, even, 90 minutes daily. That is when you will really notice the difference.You don't have to do your walks all at once. For example, two 30-minute walks or three 20-minute walks are as good as one 60-minute walk, and two 45-minute walks are as good as one 90-minute walk. As I said before, for even better results add strength training to walking for weight loss. The best approach to fat loss involves mild cardio (walking), strength training, and eating foods that will boost your metabolism. You will make much faster progress if you employ all three. A good strength training program will increase your lean muscle mass and lean muscle is a METABOLIC FURNACE that will burn extra calories 24 HOURS DAILY. Male or female, young or old, everyone can lose body fat this way. If you feel unable to undertake strength training now, simply add it when you have lost some more weight. At the bottom of this reply, I have included some free Internet resources that will give you a free walking for weight loss plan, free strength training programs for beginners of more advanced, lists of fat burning foods to speed up your metabolism, and lists of foods to avoid. With walking for weight loss, you are off to a good start, Deanna. Keep up the good work! Let me know how you progress.All my best wishes. |
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