How to Lose 50 lbs. by Walking

Walking is one of the most inexpensive ways to exercise. It also can produce weight-loss results that actually last. Walking can also be beneficial in other ways when it comes to your health. It can increase metabolism and help control your appetite. There are also a variety of ways that you can find time to exercise by walking. Walking consistently will definitely get weight-loss results, but your commitment and the time that you dedicate to walking will affect your results and the time it takes to get the results that you want.

Things You'll Need

• Stopwatch
• Pedometer
• 3-5 lb. dumbbells

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Instructions

Use 10-Week Workout Plan

• 1

  Warm up walking at a slow pace for five minutes. Walk 3 times a week during weeks 1 to 3. In week 1 you should walk for 30 minutes per walk. Week 2 and 3 walks should last for 35 minutes per walk.

• 2

  Walk four times a week during weeks 4 to 8. Walk for 30 minutes in week 4, 35 minutes in week 5, 40 minutes in weeks 6 and 7, and 45 minutes in week 8 per walk.

• 3

  Walk five times a week during weeks 9 and 10. Walk for 40 minutes in week 9 and 45 minutes in week 10 per walk.

• 4

  Continue walking five times a week for 45 minutes each time until you reach your goal weight, then walk four to five times a week for maintenance.

Perform a 60-minute Workout Once a Day

• 5

  Work out all at once if you have the time. Begin with a two-minute warm-up by breathing and stretching.

• 6

  Use your watch and pedometer and walk a mile in 15 minutes. After you perform a mile, spend three-minutes stretching your quads, hamstrings, and calves. Spend the next 12 minutes alternating between jogging slowly and speed walking. Pump your arms back and forth while walking.

• 7

  Spend three minutes toning. Try to do 10 sit-ups and 10 leg lifts in this time. Spend another 12 minutes alternating between jogging slowly and speed walking. Stretch for three-minutes again focusing on your quads, calves, and hamstrings.

• 8

  Perform a 20-minute cool-down walk. Walk slowly so your heart rate returns to normal.

Perform 60-minute Walk During Workday

• 9

  Allot time in your work schedule for a single 60-minute walk if you feel you are too busy throughout the day.

• 10

  Walk 15 minutes to work. If you work more than 15 minutes away from your job, you can park your vehicle in a safe location 15 minutes away from your place of work and walk the remaining portion. When you get off of work you can walk 15 minutes back to your car.

• 11

  Perform a 20-minute walk during your lunch break. Walk around the block and get fresh air. Also instead of taking a coffee break, use ten minutes to perform a power-walk and regain energy.