Many people nowadays consider hitting the gym the only way to lose weight. However, some of us just don’t have the time for the gym, so getting in shape may be a bit of a challenge.
You should know that there are many simple ways to lose weight and stay in shape – for example, experts are now recommending walking as the ultimate full-body workout!
Yes, something as simple as walking will help you get in shape, and it’s easy to see why. Walking is a great physical activity which involves all your muscle groups and helps the body burn calories.
But, how much should we walk in order to lose weight?
Well, it depends – walking with an average speed of 4 miles per hour can burn about 400 calories in an hour, and an additional 3 miles will burn 300 calories more.
By using a pedometer and making a daily walking plan, you can easily adjust your pace to your needs and burn all the calories you need.
Pedometers are simple devices which can monitor the steps you take and help you reach your goal. You should put a pedometer on your collar – it’s not heavy at all and will help you during the effort to lose weight.
If your making all the steps you need to make daily in order to lose weight, you can increase the number of steps you take in order to meet your goals.
In general, there are about 2000 steps per mile, which burns about 100 calories. This means that you need to burn 3500 calories in order to lose a pound. Losing a pound per week means losing 500 calories per day, and the amount of steps you need to burn a pound per week is 10 000 steps.
This can be easily increased if you leave your car at home and just start walking to everywhere you need to go. Avoid getting a cab or taxi, walk instead of getting into an elevator or at least park farther way from work. Every little bit helps, so make sure to stick to these tips.
Once you’re done with work, we strongly suggest getting a 20-30-minute walk before going to bed. Just take a walk in nature and enjoy the sights – if the walk gets boring, you can simply listen to your favorite music on earphones or get a friend to join you.
This will keep your metabolism active and help you burn more calories. In winter, you can buy a treadmill or similar machine and use it for 20 minutes every day.
The way you walk is important as well. Your eyes should be facing forward, and your abs and glutes should be squeezed as well. Make sure to keep your back straight and your chest out. Start by walking 15-20 minutes 3 times a week, then increase the duration until you reach 30-60 minutes daily.
Introduce walking in your daily routine, and you will soon be able to feel its positive effects.