Walking to lose weight

Two easy weight loss walking plans

Walking to lose weight is a great way to finally burn that gut.

Below are two weight loss walking plans, a beginner & intermediate walking routine.

Before getting into walking to loose weight, you may want to familiarize yourself with the many topics hat we have covered related to using walking for weight loss.

For more on how to & benefits of fat loss:
Fat burning exercises

For more on how to & benefits of weight loss: Weightloss exercises

For our umbrella page on walking: Walking exercise

Differences between walking to lose weight & running:
Running vs walking

Best walking shoes

Calories burned while walking

So, you’ve decided to use walking to lose weight. Great!

But note that you will definitely need to sweat to make these weight loss walking plans work.

Don’t get the idea that a simple ½ hour walk after dinner will always help you lose weight. Maybe the first week or two, but not afterward.

For you to succeed follow these few guidelines:

* Increase speed or distance or time walking or any combination of the three gradually but consistently.

* You should really do a few other exercises to assure weight loss & help to enhance your overall health & fitness. Throw in some stretching Text & strengthening Text , sports etc. That will speed weight loss too.

* Work up to at least 5 sessions of walking to loose weight exercises per week, preferably daily.

* In fact, walking for weight loss is especially effective when done 2x a day on days you can fit in 2 walks. This is based on research done with Dutch soldiers.

* Be careful, walking to lose weight may lead to the harder stuff like jogging or sprinting or basketball. If so, the better. Go for it!

* Drink lots of water. In a sense, adequate water will fuel sugar & fat burning. Visit our sister site for more on the importance of hydration on health LINK

* A final grab bag of tips: just because you are now walking lose weight doesn’t give you license to overeat, make sure you get enough rest & sleep, get proper walking shoes & clothing, expect progress but hitting a plateau or taking a step back occasionally is no big deal, forge ahead, time yourself, keep a log, it’s motivating.

Two weight loss walking plans

Start with the beginner’s walking for weight loss program if you are overweight, out of shape or have mitigating conditions. Then move to intermediate program. If you are in decent shape, go right into the intermediate walking for weight loss program

Adapt as needed, adding days or intensity or subtracting same.
WALKING to LOSE WEIGHT - BEGINNER WALKING PLAN

Week 1

Sunday: fast walk, 5 minutes: slow walk or rest, 3 minutes, fast walk, 5 minutes

Monday: Off

Tuesday: same as 1st day

Wednesday: Off

Thursday: same as 1st day

Friday: Off

Saturday: same as 1st day

Week 2

Sunday: Off

Monday: same as 1st day

Tuesday: Off

Wednesday: same as 1st day

Thursday: Off

Friday: same as 1st day

Saturday: Off

Week 3

Sunday: Fast walk, 8 minutes: slow walk or rest, 3 minutes, fast walk 8 minutes

Monday: Off

Tuesday: Fast walk, 8 minutes: slow walk or rest, 3 minutes, fast walk 8 minutes

Wednesday: Off

Thursday: Fast walk, 8 minutes: slow walk or rest, 3 minutes, fast walk 8 minutes

Friday: Off

Saturday: Fast walk, 8 minutes: slow walk or rest, 3 minutes, fast walk 8 minutes

Week 4

Sunday: Off

Monday: Fast walk, 8 minutes: slow walk or rest, 3 minutes, fast walk 8 minutes

Tuesday: Off

Wednesday: Fast walk, 8 minutes: slow walk or rest, 3 minutes, fast walk 8 minutes

Thursday: Off

Friday: Fast walk, 8 minutes: slow walk or rest, 3 minutes, fast walk 8 minutes

Saturday: Off

WALKING to LOSE WEIGHT - INTERMEDIATE WALKING PLAN

Week 1

Sunday: Fast walk, 10 minutes: slow walk or rest 3 minutes, fast walk, 10 minutes

Monday: Fast walk, 10 minutes: slow walk or rest 3 minutes, fast walk, 10 minutes

Tuesday: Off

Wednesday: Fast walk, 10 minutes: slow walk or rest 3 minutes, fast walk, 10 minutes

Thursday: Off

Friday: Fast walk, 10 minutes: slow walk or rest 3 minutes, fast walk, 10 minutes

Saturday: Off

Week 2

Sunday: fast walk, 15 minutes: slow walk or rest, 3 minutes: fast walk, 10 minutes

Monday: Off

Tuesday: fast walk, 15 minutes: slow walk or rest, 3 minutes: fast walk, 10 minutes

Wednesday: Off

Thursday: fast walk, 15 minutes: slow walk or rest, 3 minutes: fast walk, 15 minutes

Friday: Off

Saturday: fast walk, 15 minutes: slow walk or rest, 3 minutes: fast walk, 15 minutes

Week 3

Sunday: Fast walk, 10 minutes: rest, 3 minutes: fast walk, 15 minutes

Monday: Medium walk, 30 minutes

Tuesday: Fast walk, 10 minutes: rest, 3 minutes: fast walk, 15 minutes

Wednesday: Medium walk, 30 minutes

Thursday: fast walk, 10 minutes: rest, 3 minutes: fast walk, 15 minutes

Friday: Medium walk, 30 minutes

Saturday: Off

Week 4

Sunday: fast walk, 15 minutes: rest, 3 minutes: fast walk, 15 minutes

Monday: Off

Tuesday: fast walk, 15 minutes: rest, 3 minutes: fast walk, 15 minutes

Wednesday: Off

Thursday: fast walk, 15 minutes: rest, 3 minutes: fast walk, 15 minutes

Friday: Medium walk, 40 minutes

Saturday: Off Now to continue to reap benefits of walking to lose weight you must continue to force your body to adapt to some demand.

You should not strive for pain much less injury, but to continue to lose weight by walking you must feel some discomfort especially after the initial days of more rapid weight loss.

My suggestion, vary it up. Walking to lose weight could include climbing steps, taking a hike, including short jogs within walking programs.

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