How To Lose 50 Pounds By Walking

How To Lose 50 Pounds By Walking

A friend of mine shared a fascinating story with me recently about walking to lose weight.  And I want to share it with you because you might be looking for a low-impact weight to shave off some extra pounds.

When he was younger, my friend’s mom had a friend, and her name was Teresa.

His mother and Teresa would often have coffee, chatting about all kinds of things.  And even though my friend was just a kid at the time, he listened to their conversations.  They probably didn’t know he was listening, but he was…and he remembered one time when Teresa was talking a lot about her weight.

She was very discouraged and wanted desperately to lose weight

My friend didn’t know it at the time, but he later found out that Teresa was pre-diabetic.

Teresa Needed An Easy Way To Lose Weight And Get Back In Shape

She talked about how much easier it was to stay in shape during their high school days and how, ever since getting some big, new job, she’d had trouble finding the motivation to be consistent with her workout classes.

So Teresa and my friend’s mom decided to start walking together. They walked together every week, and there were even times when Teresa would walk by herself because she enjoyed it so much.

Before she knew it, Teresa had lost something like 40 or 50 pounds. The reason the story stayed with my friend over the years was because of how different she looked.

Her face was slimmer, her cheekbones stood out, and she went from looking slightly plump to slim and trim in what seemed to be a very short amount of time.

Walking Might Not Seem Like Much, But It Can Be A Stepping Stone To A Better, Healthier You!

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So today I wanted to share some things you can start doing right away to lose weight by walking.

You really can lose 50 pounds of body fat by only walking. In fact, what you’ll often find is that most people who successfully lose weight actually start off with walking.

Some do eventually choose to hire a personal trainer, join a gym, or participate in a boot camp, but what a lot of people don’t tell you is they started with walking first!

If you ask someone you know that’s lost a ton of weight recently, you’ll be surprised what they did.

“Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss,” says Art Weltman, PhD, director of exercise physiology at the University of Virginia

Weltman has found that women who do three quick 30-minute walks combined with 2 slower paced moderate walks a week lose up to six times more abdominal fat than participants who simply stroll five days a week.

It’s all about getting more with less.

In order to be successful, you have to make sure you’re putting in the best effort you possibly can. It’s not about the latest and greatest techniques or fancy equipment, it’s about finding something you enjoy and sticking to it.

So here are some tips to make sure you get the most out of walking that you possibly can!

Buy New Shoes So You Can Walk Comfortably

How To Lose 50 Pounds By Walking - 2If you invest in a comfortable pair of shoes,  your feet will thank you with every step you take. I usually recommend people go to a specialty shoe store where they can get a gait analysis.

These stores will help you pick the proper footwear based on the way you walk. Good shoes will go a long way, and the longevity of your joints requires them, to be honest.

You should choose a shoe that is a half-size larger than you normally wear. The reason for this is because your feet will typically swell during workouts, and you’ll want to accommodate your toes since they will probably be a little bigger than usual.

Destroy Fat and Not Your Joints

The hardest part of any new exercise routine is getting started. If you aren’t already exercising, you can ease into things with a 5-10 minute walk.

Keep in mind that you’re going to want to build yourself up to 30-60 minutes of walking on most days…but be sure to listen to your body as you increase your capacity to workout. Often, I see people getting a little too ahead of themselves.

For example, one part of their body (like their legs) will be strong, while another is not quite ready for the intensity (like their heart).

I remember this one time when I decided to run for 30 minutes. The problem was that I had not run outside on the concrete in over 3 months.

Though running distances isn’t really my thing, I toughed it out and made it. Sweaty and exhausted, my cardio system was pretty good, but I got THE worst blisters on my feet.

In hindsight, I ran too hard, in too difficult of a trail, too soon, and for too long. Don’t be ambitious like I was. You’ll pay for it in your body in ways that are simply unnecessary.

How To Pace Yourself And Dial In Your Speed

Week 1

For your first 2 or 3 workouts, focus on building endurance. Find a route that takes less than 20 minutes to complete at just above a leisurely walk. Think about how fast you walk in a grocery store. You want to go at pace roughly double to that pace.

Week 2

It’s time to start picking up the pace. If you were on a treadmill, you’d want to walk at about a 3.2 to 4.0 mph pace. You might work up a mild sweat. If you’re out with a friend walking, talking will be tolerable, but not easy because you’ll have to catch your breath every few sentences.

Week 3

Intervals. What makes walking so great is that it can be as challenging as running. Sometimes it can be more difficult because when you go at a power walk pace you work your glutes and hamstrings harder.

As a bonus, you get a toning effect. In week 3, you’ll want to try to incorporate a power walk pace for 60 seconds at time. This is an amazing way to boost your metabolism and improve your muscles without negatively impacting your joints.

How To Incorporate Strength Training Into Your Walks

How To Lose 50 Pounds By Walking - 3As the inches begin to melt away and you feel the flood of energy from regular walking, you’ll want to incorporate more body toning strength exercises to compliment your program.

If you and friend start walking together, and all you added was a few bodyweight exercises every day, you’ll become the stronger, faster walker.

You’ll be amazed at how quickly your body tones and shapes up – just from walking and doing a little bit of low-impact strength training.

Related Content: The 5 Best Bodyweight Exercises

And you can make it fun just by doing things that you love to do. The quickest way to sabotage a workout routine is to hate it. what you love and celebrate the results that follow!

Arguably the most important part of any long-term health strategy is making the activity fun. If you enjoy something, you’ll look forward to doing it every day. Find ways to make walking an event. This will keep it from becoming boring.

One great way to do this is get an activity tracker. There are lots of activity trackers on the market, but is my personal favorite is any one that tracks your heart rate.

If that’s not an interest of yours, you can get save the a fews bucks for the non-heart rate tracking models.

Some of these heart rate trackers even have the ability to help you engage with Facebook friends over a 7-day period to see who does the most steps in that amount of time.  If you use an activity tracker that automatically sets goals for you, this will give you a daily focus that will make achieving your goal much easier.

Get A Friend To Hold You Accountable To Your Walking And Motivate Others

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Get a friend to join in with you for daily walks. It’s a great way to hang out with friends and improve yourself at the same time.

One of the big reasons why people get personal trainers is for the simple reason of just doing just this. They want accountability, and they want to be held accountable by someone they like and trust. These things make exercise more fun and more sustainable for the long haul!

You can also motivate other people to take action.  You can share this on social media and let everyone know how you’re doing. If you’re new to walking, let us know your walking goal for the week.

If you have been walking for a while, let’s us know your progress and invite others to read the blog so that they can get the same value that you have! You never know. You might motivate somebody who has been feeling discouraged just like Teresa was before she started walking.

And if there’s one thing that’s helped me stay in shape the most, it’s building a community of people who share my passions.  I love helping people like you who care enough to improve their lives. This give me no greater satisfaction in life.

The Garage Warrior Blog is your team of friends in health and fitness to help you become your very best, most-fit self.

Thanks for reading, and see you in the next article!

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The Garage Warrior