Walking is an ideal introduction to a regular exercise routine and can be a great aid to burning calories and weight loss.

You learned how to walk as a toddler, so surely you already know everything  there is to know about walking, don’t you?….One foot in front of the other, try not to fall over…Job done!….Or is it?

Here’s my run down of 27 tips to help you maintain & increase your Calories Burned Walking.

View your calorie burn with the calories burned walking calculator, Keep inspired, stay the course and keep walking off that weight.

1) Walk Faster

Walking just a little bit faster can have big impact on the calories you burn. Keep your head up; look ahead not down at your feet and just concentrate on moving each leg just a little bit faster than normal.

You don’t need to be doing speed walking, you’re not in the Olympics. Make sure you don’t increase your speed too far or you may burn yourself out half way through.

Remember with any change you make keep it achievable and realistic:

You can achieve anything you set your mind to, but nothing worthwhile is achieved straight away.

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Are you looking to do some exercising and don’t know where to start? Let us help you with our quick start walking program for beginners.

Walking Program For Beginners

As with any exercise program, if you have any concerns or existing medical conditions consult a doctor before starting.

Within 5 weeks the following program will take you from sofa to walking 2.5 hours every week. That gets you to the point where depending on your weight you could be burning an extra 750 – 1000 calories per week! (check your own calorie burn with our calculator using your weight, normal pace & 150 minutes)

Once able to walk 150 minutes per week, if you combine this with a reduced calorie diet, cutting back by just 350 – 500 calories per day you could expect to safely and consistently lose 1-2 pounds per week.

Week Mon Tue Wed Thu Fri Sat Sun Weekly Total
1 15 15 Rest 15 15 Rest 15 75
2 20 15 Rest 20 15 Rest 15 85
3 25 20 Rest 25 20 Rest 20 110
4 30 25 Rest 30 25 Rest 25 135
5 30 30 Rest 30 30 Rest 30 150

The red values show how many minutes each day to walk for, you have two rest days a week, make sure to keep these as rest days and give your body a bit of recovery time. If you need to move days that’s fine but don’t do any more than 3 days together without a rest day in between.

If you find yourself unable to complete one week just repeat it again the next week before moving on.

Don’t worry too much about your speed, the main thing to focus on getting into the routine of exercising and maintaining a sustainable pace. Concentrate on being able to go out on each activity day rather than pushing yourself to go too fast and causing an injury.

Right! Don’t delay starting your walking program for beginners, there is no day better than today to start! Make sure to come on over to our Facebook Page and tell us how you’re getting on.

Intermediate Walking Program

Post image for Intermediate Walking Program

by Gareth Chapman

So you’re fairly confident you can cover some distance and are happy to do a 30 minute stroll…looking to take it to the next level and really start burning some of those calories walking? Well this is the page for you!

Intermediate Walking Program

As with any exercise program, if you have any concerns or existing medical conditions consult a doctor before starting.

The Intermediate walking program is intended to help you go from being able to walk for 30 minutes, to gradually increase that to 60 minutes, while also getting your body used to really putting in the miles in a regular walking exercise program. By the end of these 8 weeks you will not only be walking for 60 minutes at a time but doing it 5 days a week!

This is an awesome way to start shredding those calories. Imagine running a half-marathon every single week, you’d start to loose weight pretty quick right? Well by the end of these 8 weeks you will be burning almost the same amount of calories each week as if you were running a half-marathon….don’t believe me? See for yourself:

 200 lb person Half-Marathon once a week:

running at 5.2 mph over 13.1 miles
= 2,100 calories burned a week during exercise

200 lb person 60 Minute Walk X 5 days a week

Walking at a fast pace (3.5mph) for 60 minutes
= 410 calories burned per walk
X 5 days per week
= 2050 calories burned per week during exercise

(About 150 of these calories are due to the extra time involved, 5hrs walking vs 2.5 hrs running)

Take a look at our Calories Burned Walking Calculator to see how many calories you could be burning based on your weight.

Right then, here’s the plan, the red values show how many minutes each day to walk for, you have two rest days a week, make sure to keep these as rest days and give your body a bit of recovery time. If you need to move days that’s fine but don’t do any more than 3 days together without a rest day in between.

Week Mon Tue Wed Thu Fri Sat Sun Weekly Total
1 30 30 Rest 30 30 Rest 40 160
2 30 40 Rest 30 40 Rest 40 180
3 30 40 Rest 40 40 Rest 50 200
4 45 45 Rest 30 45 Rest 55 220
5 45 45 Rest 45 45 Rest 60 240
6 50 50 Rest 60 40 Rest 60 260
7 60 50 Rest 50 60 Rest 60 280
8 60 60 Rest 60 60 Rest 60 300

Try to keep to a nice steady speed go as fast as you feel comfortable but focus on the exercise routine, do not sacrifice distance for speed…slow and steady beats the Hare every time, you will burn far more calories doing every day slowly rather than Monday fast and not being able to complete the rest of the week.

If you find yourself unable to complete one week just repeat it again the next week before moving on.

This is a 5 point guide to walking to lose weight, aimed at identifying the key actions you can take to effectively, safely and consistenly lose weight through your walking routine.

Ultimately to lose weight you need to eat less calories than you burn, to be precise 3,500 calories less for every pound of weight you want to lose. The thing most people find difficult about weight loss is staying the course, they either end up eating too much or losing motivation to keep exercising.

1) Keep Track of What You Eat

walking to lose weight food logThe key to avoiding over-eating is to be aware of what you are eating. It sounds simple but managing your eating starts with being aware of what you are eating.

Make a record of everything you eat and drink; if you want to record the calories each item contains then great, but the main thing is just to record everything.

The act of keeping a food log will:

Help you ensure you don’t eat more that you do today

As you exercise more your metabolism will increase and your body will naturally increase your apatite.

Help you realise how much you are eating

It is very common for us to “graze” on food without really being concious of everything we are eating, stopping to make a note of everything you eat or drink, makes you much more conscious, lets you look at your full days intake all together and ask yourself “do I really need to eat this?“.

Keep you motivated to keep exercising

This again is because taking the time to log what you eat or drink makes you much more concious, it helps to maintain your motivation for exercise. “I’m going to exercise because I’ve worked so hard eating well” and “I’m going to eat well because I’ve worked so hard exercising

Do NOT fall into the trap of, “I’m going to eat rubbish because I’ve worked hard at exercising“. This can be a slippery slope that does NOT end in weight loss!

2) Measure How Far You Walked

There are several ways to track the distance you’ve walked. Tracking the distance allows you to compare one route with another and help you gradually increase your distance, which will help you increase the calories you burn… crucial if you are walking to lose weight.

Drive the route in your car

Very easy – reset the odometer / mileometer in your car before driving your walking route, however if you are walking off the beaten track or just off road this is not going to be possible.

Route Mapping Websites

There are a number of websites that allow you to plot out your route on a map and see the distance, geodistance.com is one good example.

Pedometers

walking to lose weight - pedometersA pedometer is a device which counts each step you take by detecting the movement of your hips. As everyone’s stride length is different you typically need to tell the pedometer how long each of your strides are, it then uses this to calculate the distance you have covered. These are some of the most popular pedometers*

You’ll find once you’ve tracked your distance a few times you will get to know your walking speed and can pretty accurately work out any distance just from the time it took you to walk it.

Say you walk 2 miles in 40 minutes, this means you average walking pace is 1 mile in 20 minutes (3mph), or put another way, every 10 minutes of walking you cover half a mile. Knowing this you can workout if you went on another route walking at the same pace that took you 30 minutes you would have done about 1.5 miles.

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How Many Calories Does Walking Burn

Walking is a great exercise, which doesn’t cost you anything and wont take you any time to learn.

If you’re over 2 years old you probably already know how to do it – but how many calories does walking burn?

Here’s a quick easy reference table of the average calories walking burns per 10 minutes walking at varying speeds:

Weight
100 lb 24 28 34 40
110 lb 26 31 38 44
120 lb 29 33 41 48
130 lb 31 36 44 52
140 lb 33 39 48 56
150 lb 36 42 51 60
160 lb 38 44 55 64
170 lb 40 47 58 67
180 lb 43 50 61 71
190 lb 45 53 65 75
200 lb 48 56 68 79
210 lb 50 58 72 83
220 lb 52 61 75 87
230 lb 55 64 79 91
240 lb 57 67 82 95
250 lb 60 69 85 99

 

If you want a custom calculation of how many calories does walking burn for you then take a look at calculator to see your calories burned walking

If you’re looking to walk to lose weight then read though our article 5 Secrets For Walking To Lose Weight and Quick Start Walking Program For Beginners