Walk To Lose Weight E-Book

Adam Newman

• Herausgeber: Adam Newman Books
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2018

Seitenzahl: 64

Beschreibung

Walk To Lose Weight helps you easily create your personal walking plan for weight loss. Using the latest scientific research, you'll soon walk the right way for effective fat burn, fit more steps into your daily life and stay motivated for long-term success. Why waste your money and time on a pricey gym and frustrating fad diet? You can choose walking as the free, natural, proven way to shed unwanted pounds and feel great. Read Walk To Lose Weight in an hour and start walking the weight off today.

Leseprobe

Walk To Lose Weight:

The Easy Way To Start Walking And Burn Fat

By Adam Newman

Copyright

Text copyright © 2017 by Adam Newman.

All rights reserved.

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the express and written permission of the author.

The contents of this work are for informational purposes only and do not constitute medical advice.

Contents

Introduction: Why walk?

How to walk?

Walking for weight loss: the scientific research

Why 10,000 steps per day?

Move up gradually to 10,000 steps per day

Easily add more steps to your everyday routine

Plan your ideal walking sessions

Beyond 10,000 steps and increasing intensity

Simple motivators to make your walking an enjoyable habit

Choosing the right footwear

Choosing the best clothing

Pedometers and fitness trackers

Online resources and smartphone apps

References

Introduction: Why walk?

Welcome to Walk To Lose Weight

Almost everyone is concerned about their health and weight these days. Compared with previous generations, our lives have become much more sedentary. We commute to work in vehicles and, when we get there, we often have to sit for much or all of the day. Our leisure time can easily be spent sitting some more, in front of the TV or laptop or smartphone.

The sheer lack of physical activity is a crucial factor in the obesity epidemic which has taken hold worldwide.

So what can you do about it? It’s easy. You can walk.

Research shows that people who walk at a brisk pace on a regular basis are much healthier than those who don’t. And it’s entirely possible to lose weight by walking. All of this is backed up by the latest scientific studies, as you’ll find out later on.

What my book offers is a straightforward approach to getting the extra physical activity which you urgently need, through just walking at a brisk pace.

In keeping with official health guidance, you’re going to be targeting taking 10,000 steps per day. It may sound like a lot, but it can be fitted into your everyday routine. Some of it can be incorporated into your working day, commuting and at lunchtime. Some of it can be added through dedicated walks for fitness.

I’m not proposing that you have to adhere to a rigid plan. If anything, trying to stick to a schedule which is unsuited to your specific lifestyle or personal needs is more than likely to fail.

Instead, I’ve take the best expert guidance on walking for weight loss and presented it in a way that you can adapt for yourself. I have deliberately kept this as a short read, focusing on the key facts about walking for weight loss and the walking targets you’ll want to aim for.

Why not make the time to read through the whole book from start to finish? It really won’t take long. In that way, you’ll immediately have a good idea of what you’re going to do to set up your own individualized walking plan for weight loss.

Then read it a second time and make a few notes on how you’re going to get walking and soon. All you’re going to need is something to track your daily steps, such as a pedometer which you can buy online for $20 or so. And ideally a new pair of walking footwear, which can likewise be bought at a reasonable price.

After that, it’s going to be down to you and your determination to make and follow a walking plan which takes you up to 10,000 steps per day. Once you’ve reach that goal, you can look to adding extra steps or making the walking exercise more intense or both.

All of that extra activity will help you enjoy better physical and mental health, burn calories, lose weight and keep the weight off over the long term.

I’ve managed to build a daily walk, sometimes more than one, into my everyday routine. On most days, I go for a circuit around my local park and go for my regular shopping on the way back. About once a week, I walk uphill to the nearest market to stock up on healthy fresh produce. And I usually manage to build in another walk through a nature trail and back via a pretty steep hill.

Something like that is what your new, slimmer life is going to be like. It’s active, fun, sociable and achievable. So let’s get started!

Walking: an ideal form of exercise

Walking is something that’s so easy to do that we take it for granted and often don’t think of it as a kind of exercise at all. Yet that’s exactly what it is. Taking up walking deliberately for exercise and weight loss has many advantages over other kinds of exercise.

It’s suitable for almost everyone

It’s inexpensive: all you need is a good pair of walking footwear and pedometer

It doesn’t need special training, a gym membership or a complex exercise plan to follow

It can be fitted into your daily routine

It can be sociable, as you can walk with family, friends or in organized groups

It has a low risk of exercise-related injury

It has the lowest dropout rate of any form of exercise

Walking has been extensively studied for both its potential health benefits and also for its usefulness in helping lose weight. The positive results for both are striking.

General health benefits

A substantial body of scientific research has found that regular, moderately intensive exercise, such as walking, reduces the risk of chronic illnesses. These include heart disease, type 2 diabetes, asthma, stroke and some cancers.

For instance, a British study of commuting and health found that people who walk to work are 17% less likely to have high blood pressure than drivers and 40% less likely to have diabetes (see the References section for the research under Laverty 2013). Walkers are also less likely than drivers to be overweight.

An American study using data from the National Walkers’ Health Study found that walking can significantly reduce the risk of high blood pressure, high cholesterol and diabetes (Williams 2013). Specifically, it found that walking reduced risks for:

First-time hypertension (high blood pressure ) 7.2%

First-time high cholesterol 7%

First-time diabetes 12.3%

Coronary heart disease 9.3%

For women, the Nurses' Health Study, a major US study on women's health, found that nurses who walk at least three hours per week reduce their heart attack risk by 35% compared with non-walkers. The study also found that exercise such as brisk walking, for seven hours a week, can reduce the risk of breast cancer by 20%. Women participating in five hours of moderate physical activity weekly cut their chance of colon cancer by about half.

Weight loss

How do we know that walking helps with weight loss? A good starting point is the data from the National Weight Control Registry in the USA. This follows 5,000 American men and women who have lost at least 30 pounds in weight and have maintained this weight loss for at least one year.

Almost everyone, 98%, said they changed their diet in some way to help lose weight and 94% increased their physical activity. The most common form of physical activity which these weight losers reported is walking.

As you’ll see from the chapter on the science behind walking for weight loss, there are plenty of studies conducted around the world which have found that brisk walking helps shed weight and adjust body fat.

Walking and diet