Walking to Lose Weight Fast

Those of you who hate exercising and still want to get back into shape, sorry, there's no hope for you. However, those of you who don't mind exercises that do not take the life out of you, you have a great option: walking. There are numerous health benefits of walking, and these you will notice only after you start. Increased metabolism, improved muscle tone, and a general positivity will overcome you, and you will find yourself looking forward to walking for physical fitness even after you have lost all the weight. Walking has been touted as one of the best ways to lose weight, and it is one of the simplest things you can do. You do it anyway, all you have to do is add a little more energy to it, and you will well be able to lose weight fast. Here's a simple guide to walking to lose weight fast, and getting back into health and good shape.

Plan

So how much should you walk to lose weight? Ideally, you should walk for an hour, five days a week, and complete a distance of 4.5 to 5 miles in the hour by speed walking. If you think you don't have the 'time' to keep yourself fit, here's a piece of information on walking for you. If you cannot devote an entire hour to walking, then break down the entire ritual into twenty minutes of walking at different times during the day. It could be a morning walk, a post-lunch walk, and a post-dinner walk. The shorter periods are likely to keep you more committed to walking. Both ways, you will be able to lose weight and find yourself in better shape. The calories burned by walking can range anywhere between 300 - 500 calories in that one hour. Follow a healthy diet to go with your exercise program, and feel truly healthy. Here's how you can include walking into your busy lifestyle.

• One way you can introduce this wonderful exercise in your routine is by walking to and back from work. You could leave a little early, perhaps carry a change of clothes (the backpack will add to your weight and help you burn more calories) if you are going to sweat it out, and work those muscles. It may seem tedious to you, but if you really don't have that one hour, this is your best bet, and a healthy one too.
• Walk to do your shopping. Put on a pair of sneakers, walk out to do the shopping for your house, and get exercise and work done at the same time. Include your kids in your program to get them into the fitness routine at an early age. Plus, the company will keep you motivated.

The basic idea is to walk whenever you get the chance. Remember to brisk walk, not just stroll, to get maximum benefit from this walking exercise. You could even walk at home in front of the television for 15 - 20 minutes if you don't get the time to go out.

Technique

As mentioned earlier, you simply cannot stroll on the streets and expect to burn those calories. You have to follow a specific technique when you walk so as to make it work for you.

• Warm up before you walk, for at least 3 minutes. Take deep breaths to energize yourself.
• Stretch your entire body for three minutes before walking. This will loosen up any stiff muscles, make you more flexible, and lessen any chances of injuries. Do not stretch before you warm up.
• Try to walk about 2200 steps in fifteen minutes by keeping a pedometer with you. While walking, land heel first, transfer the weight on the ball of your foot, and finish your stride on your toes. This will require you to concentrate thoroughly. When you start off, concentrate more on the walking technique than on the time. Once you get comfortable with the technique, you will be able to walk better.
• While walking, also remember to keep your elbows bent, by your side, and roll your hands up into fists. Move them with each step as though you are skiing. Walking doesn't only work on your lower body, it also tones the rest of your body. Remember to maintain an erect posture while walking. Do not slouch or put excess pressure on any body part. Your whole body should be working out when you walk.
• After the fifteen minute walk, add a little strength training to your workout. Try performing 5 - 10 push ups on a patch of grass.
• Walk again for 15 minutes at a fast pace. Ideally, the intensity here should be greater.
• Stretch after your walk to keep your muscles agile and prevent them from stiffening up.
• Finally, to cool down, walk at a slower pace, almost like a stroll. Breathe deeply to bring your breath back to normal, and your pulse too. Finish off your hour by walking home comfortably.

In order to lose weight by walking, remember to focus on the technique, whenever you walk, wherever you walk. It can help you lose weight at a fast pace if you are right with the technique. To accelerate the process of this walking exercise program, try walking on terrain such as grass, sand, or on an incline, but for the same amount of time. Toned muscles and a slimmer body are what you will find at the end of it all.

Remember to maintain a healthy diet while on this weight loss exercise program to make sure you achieve your goal. Again, you will realize the power of walking to lose weight fast only after you experience additional benefits it has to offer.