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Understanding Weight Loss: How to Lose 15 Pounds by Walking

May 8, 2010

If you are looking for a way to lose 15 pounds, try walking for exercise. It is a workout that almost anyone can do, and it is easily adjustable to suit your fitness level. You can do it indoors or out, rain or shine. Paired with a healthy diet, a walking routine will help you shed pounds and build muscle.

Aim for a 30 to 60 Minute Walk Each Day

This will keep your metabolism burning so that you can lose fat more quickly. Walk at a pace that keeps your heart rate accelerated. You should be able to talk in short sentences, which is about 3.5 to 4 mph for most people. As your fitness level increases, so will your pace.

Change Your Route

Don’t walk on the same path every day. Include routes that have hills to challenge different leg muscles. If you are walking on a treadmill, slow your speed and use the incline feature to achieve the same results. The change will also keep you from getting bored with your workout.

Carry Weights

Combining cardio and strength training into one workout is a great way to lose weight and build muscle at the same time. The weights will convince your muscles to work a little harder to burn more fat. If you are carrying hand weights, keep your arms bent at the elbows as they swing at your sides. Every few minutes, stop walking and do some bicep curls and triceps extensions. You will sculpt lean arm muscles that will emerge once the fat layers burn away. You can also wear light ankle weights to firm and tone your legs.

Try Interval Training

 

Studies have shown that interval training yields excellent weight loss results. To do this, you should alternate short bursts of intense walking with longer stints of a slightly slower pace for recovery. Start with inserting a minute of high-paced walking every 5 minutes of your workout.

Wear a Pedometer

Many walkers have found that measuring their steps each day has helped them to achieve better fitness results. Wear the pedometer all day long, and aim to finish with at least 10,000 steps. You may find yourself parking farther out in the parking lot or taking the stairs instead of the elevator, both of which will help you to reach your goal. As your level of fitness increases, add about 2,000 steps to your daily total to keep challenging yourself.

Monitor Your Progress

To lose 1 pound, you have to reduce your caloric intake by 3,500 calories, or you have to burn those calories through exercise. If you do not reduce your intake but walk enough to burn 500 calories each day, you will lose a pound a week. Use an exercise journal to help you determine how quickly you are losing weight. If it takes you over a week to lose a pound, you know that you will need to either burn more calories or consume fewer calories. Gauge what works best for you, and adjust your workout time accordingly. 

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