Want To Look Fab This Summer? Follow This Easy Walking Weight Loss Program


Want to lose weight without actually putting in the hard yards is basically like wanting to study at a University but refusing to go to High School. Its just not going to happen. One thing that goes hand in hand with weight loss is always commitment. The good news is there are ways to train without going to the gym (if thats not your thing) or having to spend thousands on equipment to achieve your goals.  Commit to this walking program for 4 weeks.  Its really that simple and so easy anyone can do it!

I have always believed in walking for weight loss and to this day it works for me. I have a little program here to get you started but really, its not as complicated as you may think.

First you have to determine how hard you are training to establish your progress and to keep you at the right pace. We do this by means of the Rating of Perceived Exertion Scale (RPE). There are 5 levels starting at Level one (the easiest) up to level 5 (the hardest)

1: It is very easy and you can carry on a conversation

2: You are walking a little bit faster but not really breaking a sweat jut building pace

3: You are now starting to break a sweat but you can carry on easily

4: You are now working really hard and also sweating but you can still talk

5: You are working very hard and its hard for you to talk

A few pointers.

  • As long as you are walking with a determined attitude and great posture you will be burning more calories and also aid to great long term posture habits.
  • If you are walking out doors spice things up by taking your dogs with you or pushing your baby in the pram or even a few ankle weights could make a massive difference.
  • Get a training partner this helps a lot to keep you motivated
  • Add music to your workout it makes a difference

Your Walking Workouts

Walk 1: Relaxed walk

Length: 30 minutes

Goal: For this workout your goal is to keep a steady pace for the whole workout your walk should not feel too touch but it should at least be a bit challenging. No Sunday walk here. We just want to slowly introduce your body to your program and we are starting to build your aerobic base from where you build to get fitter day by day without doing to much too soon.

5 min: Warm-up (RPE 2)

20 min: Walk at a moderate pace, pumping arms forward and back (RPE 3-4)

5 min: Cool down (RPE 2)

Walk 2: Circuit walk

Length: 30 minutes

Goal: Like any program your body gets used to doing the same thing and you constantly need to challenge yourself to keep the results coming in. Here you will do a bit of unconventional walking which will help you tighten those abs for a tight toned tummy. Right in time for summer. Here pace and speed is not really as important as focussing on what you are doing and really doing the moves. Add weights here to adjust your intensity as you get fitter.

5 min: Warm up (intensity 2-3)

2 min: Swing arms right hand past left arm and visa versa when walking keep arms bent and chest hight (almost like boxing) you can really feel your core and abs working here (RPE 3)

2 min: Same as above at (RPE 4)

1 min: Walk, lifting knee to hip height and pump arms as if you’re running (RPE 4)

2 min: Regular walk (RPE 4)

1 min: Straight arm/leg walk (RPE 3)

2 min: Regular walk (RPE 4)

2 min: Walk, lifting knees to hip height and pressing both arms overhead as you lift knees (RPE 3)

1 min: Walk on toes (RPE 3)

2 min: Walk, lifting knees to hip height and pressing both arms overhead as you lift knees (RPE 3)

2 min: Regular walk (RPE 4)

1 min: Walk, touching heels to butt (RPE 3)

1 min: Regular walk (RPE 4)

1 min: Regular walk, taking intensity down slightly (RPE 3)

5 min: Cool down (RPE 2)

Walk 3: Interval-training walk

Length: 30 minutes

Goal: With interval training we work really hard and then slow down in “intervals”. This is great for burning calories and helping you lose weight faster. This walk is a bit toucher and you should do this about two or max three times a week. In this program you will be doing it about 2 times per week.

5 min: Warm up (RPE 2-3)

2 min: Walk at moderate confident pace (RPE 3)

30 sec: Walk fast and determined (RPE 5)

2 min: Walk at moderate confident pace (RPE 3)

30 sec: Walk fast and determined (RPE 5)

3 min: Slow pace down slightly (RPE 4)

20 sec: Fast determined walk (RPE 5)

40 sec: Slow pace down slightly (RPE 4)

20 sec: Fast determined walk (RPE 5)

40 sec: Slow pace down slightly (RPE 4)

2 min: Hold the same pace (RPE 4)

1 min: Fast determined walk (RPE 5)

2 min: Slow pace down slightly (RPE 4)

1 min: Fast and hard walk (RPE 5)

3 min: Slow pace down slightly (RPE 4)

20 sec: Fast and hard walk (RPE 5)

40 sec: Slow pace down slightly (RPE 4)

20 sec: Fast pace walk (RPE 5)

40 sec: Slow pace down slightly (RPE 4)

1 min: Hold that pace (RPE 4)

3 min: Cool down and relax (RPE 3-2)

Your Four-Week Walking Plan

Week 1

Monday: Relaxed walk

Tuesday: Off

Wednesday: Relaxed walk

Thursday: Off

Friday: Off

Saturday: Circuit walk

Sunday: Relaxed walk

Week 2

Monday: Circuit walk

Tuesday: Off

Wednesday: Interval-training walk

Thursday: Off

Friday: Relaxed walk

Saturday: Circuit walk

Sunday: Off

Week 3

Monday: Circuit walk

Tuesday: Off

Wednesday: Relaxed walk

Thursday: Interval-training walk

Friday: Off

Saturday: Circuit walk

Sunday: Relaxed walk

Week 4

Monday: Relaxed walk

Tuesday: Interval-Training walk

Wednesday: Off

Thursday: Circuit walk

Friday: Interval-training walk

Saturday: Off

Sunday: Relaxed walk

 

Happy Walking! And please share your success stories with us! follow me @brigittewillers or @thejogblog

 

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