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Tip #1 – Invest in an pedometer to keep of your tracks so you can gradually increase the steps you take each day. These are my Top Walking Weight Loss Tips and I always love to hear how others add walking to loss weight. While running burns a lot of calories, the calories burned walking aren’t too shabby either. Here’s how to up the ante and turn a regular walk into a challenging workout that will boost the calories burned walking, help you lose weight and tone your body. To get in the target zone, walk at a pace where you feel as though you’re walking with purpose, that is walking faster than usual, and slightly out of breath. An easy way is to guesstimate using a scale of 1 – 10 (called a Rating of Perceived Exertion scale or RPE). Adding hilly terrain to your walking route will increase the intensity of your walking workout, activates your glutes and hamstrings and is easy on the knees. Walking on uneven surface, such as walking on trails, grass, sand, gravel, snow or maneuvering around rocks, ups the intensity, burning more calories and making your muscles work harder. If walking is getting easier, and your fitness and strength levels have improved considerably, try adding weight. Using Nordic walking poles really is one of the best ways to increase the amount of calories burned walking, tone your whole body and to speed up weight loss. Walking with good posture means your back and butt muscles can work more powerfully, and you’ll be able to walk faster and boost calories burned walking.
To target your butt muscles even more and to get that Brazilian bottom, squeeze your glutes together as you push off with your back foot. Incorporate thirty-second or 1-minute intervals during which you slow down and do knee lifts (lift your knees towards your chest before stepping forward), soldier kicks (keep legs straight), walking lunges or even jumping jacks. Check out the infographic below on how to burn more calories walking to lose weight, tone up and get fit. Im 5’3 115lbs, 31 years old, Happily married with 2 kids, one is 8 years old, second is 2 years old. So to me if somebofy says, what else can I do, obviously theres a lot of Work ahead to be really HEALTHY. No matter how eager you are to get started, it’s better for your body to gradually build up for distances and speed.
Practicing proper posture will not only maximize the exercise benefits you get from walking, but it will also help to reduce the aches and pains you’re likely to get from it. Talk to people in your family or neighborhood and see if you can’t get them interested in walking too. However, a healthy diet is not the only thing needed to lose weight and insure you keep it off.
It is good to aim for 10,000 steps a day but if you are already doing that you need to bump it up because that is your body’s normal range. Take the stairs, park at the far end of the lot, walk around the school grounds while waiting to pick up your children, walk to the local store instead of driving the few blocks, etc.
This will break up the monotony of walking alone and time always flies when we are with other people who are eager to do the same thing. Instead of cancelling your walk altogether break a 45 minute walk into 3 – 15 minute segments.
Does your children want some alone time to talk,girlfriends want to chat, need to let off some steam after a rough day or do you want to spend some alone time? If it is raining put on your raincoat and remember the younger years when you loved walking in the rain.

This table gives a good general idea of the calories burned walking for 30 minutes on a level surface. Start walking at a pace as though you are on your way to an appointment with little time to spare. First, use this heart rate calculator, to convert 65% and 85% of your maximum heart rate into actual numbers.
An average person walks at a speed of about 2? to 3 miles an hour (about 20 minutes a mile). It’s a great way to add variety to a walk, avoid boredom and to stop your body from getting used to doing the same workout in order to keep burning as much fat as possible. Nordic poles change walking from a predominantly lower body exercise into a whole body exercise.
Swinging your arms generates power and momentum, which propel you forward, help you burn more calories and build upper-body strength. To maintain good posture and to tone your tummy muscles, pull your tummy muscles in and up, but continue breathing normally (don’t hold your breath!). But to add variety and work your legs muscles in a different way, increase your stride length.
Just like running, swimming, cycling or any other exercise you can add intervals to your walking workout. Changing direction challenges your muscle in new ways, works your thighs, glutes, calves, abs, and obliques, from different angles and improves balance, all of which mean you burn more calories and firm your body. Again this challenges your muscles in new ways, keeps your body guessing, adds intervals, increases calorie burn, builds muscle and boosts metabolism. If you need to lose weight, begin your efforts by enjoying more walks at different times of the day and in different places. Get your hands on a personal portable player and fill your ears with the sounds you love best. Park further and further away from your intended destination and use your own two feet for the rest of the way.
While the length of your stride really doesn’t impact the amount of calories you work off, your pace does.
If you can’t do that there are exercise videos that incorporate walking in an easy format and help you get in your miles. To increase fitness and slim down you need to walk at the right intensity, which we’ll call your “target zone”. If that pace seems too easy, try walking at a pace as though you were several minutes late for an appointment. For example, 65% and 85% or your maximum heart rate might be 125 beats per minute (bpm) and 165bpm. To lose weight and get fit you should aim to walk at 3? to 4 miles an hour (15 minutes a mile). Walking on a gentle incline massively increases the calorie burn compared to walking on the flat.
Nordic walking (walking with Nordic poles) gets almost all the muscles of your body involved – 90% of your body’s muscles. Keep your shoulders back, down and relaxed (not high and tight!), your eyes looking ahead and your chin level.
Taking larger steps helps get rid of cellulite and firms your legs by working your inner and outer thigh muscles. Walk slowly on an even surface, free of obstacles and dangers such as traffic, trees and potholes.

If you’re worried about bulking your calf muscles read these tips on how to slim calves. Plain cotton is what’s most comfortable for the majority of folks who enjoy walking, but suit yourself!
Of course, don’t forget to use caution when crossing roads if you can’t hear the outside world! Be it to work, yard sales or the mall, you will be making walking a bigger part of your life and reaping plenty of benefits for it. Pick it up a little bit more each time you go out until you reach a brisk and highly beneficial rate of speed. You do not have to purchase an expensive gym membership or take extreme aerobics classes to get in the activity you need.
Not only will you be able to meet their needs and your own but you will be burning calories while you do it.
Then when you’re out walking and wearing your heart rate monitor, you know you need to walk at a pace that gets your heart rate between 125bpm and 165bpm. Increasing your pace from 3 mph to 4 mph means you’ll burn about one third more calories. Using Nordic poles engages your arm, shoulder, and back muscles, increases heart rate and strengthens the upper body. Have a look at this infographic on running posture; from head to hip, it’s pretty much the same as for walking. For example, walk at a moderate pace for 5 minutes, then for 1 or 2 minutes walk faster (just below the point where you would break into a jog) or actually jog, then return to your normal pace to recover for 5 minutes, and repeat.
These simple Walking Weight Loss Tips will have you feeling energized and on the right track to losing weight and keeping it off.
Climb anything you can, walking up a hill, climbing stairs, walking parking-garage ramps or increasing the incline on the treadmill (if you’re walking indoors).
If you choose to wear a backpack, fill it with water, sand, or even kitty litter so that the weight is distributed evenly.
Walking using Nordic poles has been shown to increase calorie burn by up to 46%, even though it feels just as easy or easier as regular walking!
This will also open your chest and improve posture, helping you get the most out of your walking workout.
This gives you more power and burns more calories, but also recruits your calf, hamstring, and butt muscles, helping to lengthen your leg muscles for leaner, longer looking legs and working your gluteus maximus, to firm and lift the butt. This will massively boost calories burned walking and your fitness levels, increase your walking speed and will keep your metabolism elevated for hours after your workout. Nordic walking sticks are super easy to use and decrease stress on the ankle, knee and hip joints. And with the right technique you can burn a ton of calories, lose weight, tone up and get fit. It’s better to tackle a moderate hill and maintain a good pace and momentum, than to slow right down for a steeper one. If you are the sociable type, there are Nordic walking clubs all over North America and Europe.
If you are overweight or have health issues that rule out high-impact activity, walking is a much better and more feasible exercise than running.

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