There is a lot more to walking for weight loss than simply putting 9,999 steps in front of the first one. In fact you can increase your walking skill while losing weight and increasing your metabolism (which will serve you well for a long time).
Improving your ability and durability during walks will improve the way you look and feel.
Although walking for fitness might seem like a simple activity, people often develop bad habits in their walking that make walking more difficult and less effective.
Add inclines in your walk. Walking up a hill works a different set of muscles and increases your heart rate in the process.
Vary your stride. Walk with a lighter step and alter your walk with bouts of faster walking. Walking with a lighter step reduces jarring and is easier on your joints than a hard step. Walking faster increases your heart rate and helps you burn more fat.
Watch your stance. Keep your waist and weight over the stationary leg of each step. In a sense you will be holding your hips back from the stepping leg. When you walk, let your knee go forward and then your hips. Be conscious of every muscle’s movement in every step you take.
Check your muscle tension, especially the back of your neck. When you walk quickly, see if you can notice tension in the back of your neck and focus on releasing that tension by relaxing your neck.
In following articles we’ll discuss other ways to improve your metabolic rate overall while walking your way to fitness.
If you’re here you’re probably wondering how to make the most out of your daily walks when you’re trying to lose weight. I do have a few tips to share with you that will help you burn up to 30% more calories and take off more weight for every step taken.
First of all you can’t just stroll along for an hour and consider that walk a fat burning exercise. You will need to walk on an incline, include stairs in your routine and/or walk at a safe clip on a decline as well. Simply walking on flat terrain is alright for long term weight loss when you are incorporating walking into your daily fitness routine, but it won’t do you much good for fast and lasting weight loss.
If you are walking in your home (for instance while watching your favorite television show every night) you will want to consider purchasing a treadmill that has an incline adjust feature. Set it to a 10 or 15 degree incline and test it out for a few weeks. I think you’ll notice a difference. Not only will you be getting all the regular benefits of walking but you will also see the excess pounds leaving your body.
Another great tip when walking as a weight loss exercise is to breathe deeply during the duration of your walk. The more oxygen you inhale, the more calories you burn. This won’t be helpful if you are buddying up with a friend on your daily walks (and if your friend likes to chat) but whenever you walk alone or walk the dog, take deep breaths like this: take a deep breath for 5 seconds, then hold it for 5 seconds, and then exhale for 5 seconds. That’s all there is to it. If you have a pedometer that also has a stop watch feature or a timer, use it to keep track of the number of minutes on your walk you can sustain deep breathing. (If you start to feel light headed then work at it until you can build up to 5-5-5. Nothing more dangerous than a fast walker who is dizzy!)
Try these two tips for the next week and chart your progress on your bathroom scale. I am sure you’ll be pleasantly surprised at the results.