Walk For Weight Loss
What You'll Need: Good-fitting walking shoes, a sports watch with interval timer, and a medium-weight elastic resistance band or tube (Collage Video).
What You'll Do: A combination of walking and strength workouts 6 days a week.
To Maximize Results: Eat about 1,600 calories a day, filling up on whole grains, fruits, vegetables, lean proteins, and healthy monounsaturated fats. Also have 3 cups of green tea (hot or cold) daily--studies show compounds in the tea can help you burn belly fat!
4-Week Walking Schedule
Over the next few weeks, you'll be doing a combination of different calorie-burning walks and strength training routines. By varying your workout you can lose weight up to three times faster than traditional walking alone!
*Long Walk: This time includes a 5-minute warm up and a 5-minute cool down, walking at an easy pace. The rest of your long walk should be done at a moderate pace.
One of the main walking techniques you'll be doing is called interval walking. Instead of walking at one pace, you'll be alternating fast and moderate/easy bouts of walking (if you graphed your speed, it would look like a series of peaks and valleys). Research shows this method can turn up your calorie burn by as much as 100% during your workout and afterward.
Below are the time increments you should follow during Interval Walks on Day 1,3, and 5 of your schedule.
With the use of a resistance band, we've transformed a regular walk into a total-body sculpting workout. On this page are the 6 multi-tasking moves you'll do during the Toning Walks. As noted in your schedule, you'll be doing this routine on Days 2 and 4.
Weeks 1 & 2: After you warm up, continue walking at a moderate pace as you do the first exercise for 45 seconds, or about 20 reps. When you're finished, drape band around neck and speed up to a brisk pace, as if you're in a hurry, for 1 minute. Repeat the 45-second toning/1-minute brisk walking intervals until you've done all the exercises. Finish with 4 minutes of easy walking to cool down, for a 20-minute routine.
Weeks 3 & 4: Increase the workout to about 25 minutes by doing each toning move as you walk for 1 minute, or about 30 reps.
Make it harder: Move hands closer together so you're using less band.
Make it easier: Separate hands farther apart so the band is more slack.
1. PULL-DOWN
(firms upper and midback)
Hold center of band overhead, hands shoulder-width apart, palms forward, elbows bent slightly. Keeping left hand stationary, pull right arm down and out to side to shoulder height, without bending elbow. Hold, then slowly return to start position. (Work left arm on next toning interval, after doing a 1-minute brisk walk between moves.)
2. FRONT PRESS
(firms chest)
Loop band around back under arms. Grasp each side with hands near chest, palms forward, elbows pointing out. Extend arms straight in front at chest level. Hold, then slowly return so start position.
3. ROW
(firms midback)
Hold center of band with both hands, arms extended in front at chest level. Keeping left arm stationary, bend right elbow and pull hand back toward hip, elbow pointing behind you. Hold, then slowly return to start position. (Work left arm on next toning interval, after a 1-minute brisk walk.)
4. OVERHEAD PRESS
(firms shoulders)
Loop band around upper back and under arms. Grasp an end in each hand, with elbows bent and pointing diagonally down, hands near shoulders, palms forward. Press hands straight up overhead. Hold, then slowly return to start position.
5. ARM PULL
(firms triceps)
Drape band around neck. Grasp each side of band with arms bent, hands by shoulders. Keeping upper arms stationary, press hands down and straighten arms. Hold, then slowly return to start position.
6. FRONT PULL
(firms upper back)
Hold band out in front, arms extended at chest height, hands about shoulder-width apart (as shown at right). Keeping arms straight, pull hands apart, squeezing shoulder blades and bringing hands almost directly out to sides. Hold, then slowly return to start position.
These two moves make up the Lower-Body Strength routine. Beyond the toned legs and butt you'll get, they'll help you walk about 15% faster--that's equivalent to increasing your pace from 3.5 MPH to 4 MPH and burning about 80 extra calories an hour. You'll do these exercises on Days 1 and 5, following your Interval Walk.
Weeks 1 & 2: Do 12 to 15 reps of each exercise, repeating on both sides.
Weeks 3 & 4: Do 2 sets of 12 to 15 reps of each exercise, repeating on both sides.
1. CROSS LEG SWING
(targets inner thighs)
Tie band around a sturdy furniture leg or railing at floor level and loop it around left ankle (anchor point on left), with left leg extended out to side. Band should be taut. Flex left foot, contract inner thigh, and swing left leg across body. Hold, then slowly return to start without touching foot to floor between reps.
2. MOVING SQUAT
(targets quads, and outer thighs)
Stand with feet together. Step right foot out to side 2 to 3 feet, bend hips and knees, and sit back as if lowering into a chair. Keep knees behind toes. Stand up, bringing left foot toward right so feet are together. Step to left on next rep. Alternate sides until you've completed all reps.
These two moves make up the Core Strength routine. Strengthening your abs and back will protect you from injury, power your stride so you can go faster--and, of course, flatten your belly! You'll be doing these exercises on Days 3 and 6, following your scheduled walk.
Weeks 1 & 2: Do 15 to 20 reps, on each side when appropriate.
Weeks 3 & 4: Do 2 sets of 15 to 20 reps, on each side when appropriate.
SIDE PLANK
(targets back and abs)
Lie on right side, right leg bent, left one extended. Prop yourself up on right elbow, palm flat, left hand on hip. Contract abs and raise right hip and thigh off floor. Slowly lower right hip toward floor without touching in between reps.
ROLL-DOWN
(targets abs)
Sit on floor with knees bent, feet flat, arms extended in front of you. Pull abs in, round back, and inhale as you roll about halfway down toward floor. Exhale and slowly roll up, sitting tall.
Enjoy your transformation!!!
Cheers,
Eve :-)
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