Walking for Weight Loss

You already know that exercise is key in losing weight- but what kind of exercise should you do for optimal results?

The most popular type of exercise for weight loss is walking. Walking can be very helpful to help you lose weight- not just to burn calories, but to burn FAT. Since walking is an aerobic exercise, you will actually be burning fat as your main fuel source after about 10-20 minutes. For this reason it is important to walk at a brisk pace for at least 30-60 minutes. The longer the better, but of course, any exercise is better than none at all.

Here are 3 tips to optimize your results:

1) Interval training. Switch it up! Warm up for about 5 minutes, and then do two-minute intervals at alternating different speeds. Jog for two minutes, then walk for two minutes. Don't like to jog? Well, then just walk quite a bit faster; or adjusting the incline can also vary the intensity. This will not only boost your metabolism, but it will help you to burn more fat. Interval training really helps you to get the most out of your time, and maximize your results. All we all know that results are by far the BEST motivation to keep you going!

2) Don't forget the incline. Assuming that you are doing your walking on a treadmill, up the incline a few points. I'm not saying to jack it all the way up (unless you like waking up to aching muscles- hope you live in a one-story :), but increase the incline enough that you can feel it. You will burn more calories and tone your legs, butt, and abs. You will actually burn more calories by walking at an incline at a slower pace, than walking at a faster pace on a flat surface.

3) Ok, this one is a bit weird, but true. You burn around 23% more calories if you walk with your arms straight at your sides. The momentum you build while swinging your arms makes it easier to walk, so when you don't move your arms, your legs have to do all the work. I realize that you will look a bit odd and statuesque... but for a 23% more calorie burn, who cares?

Keep these three tips in mind during your next workout, and remember to aim for about 3-6 workouts a week. Good luck in reaching your weight loss goals!