If you wish to quickly lose one pound each week or more you can start strolling as it is the most convenient type of exercising. Simply envision 10 pounds less and you don’t need to spend even an hour in a fitness center.
What is more vital– no diet plan required! In the very same time as you reduce weight and inches from the body, your health begins to improve and your muscles end up being more powerful and toned. When you begin strolling you will start enjoying in this easy exercise regimen.
Calories Burned From Walking
Once you choose to reduce weight with strolling you have to know about how many calories are burned with this activity. If you truly want to try to lose weight, you have to stroll fast because the quicker you walk the more pounds will be decreased. For example if you weigh 150 pounds you will burn:
2.0 MPH (sluggish pace)– 170 calories per hour
3.0 MPH (moderate rate)– 224 calories per hour
4.0 Miles Per Hour (vigorous rate)– 340 calories per hour
5.0 Miles Per Hour (speed walking)– 544 per hour
From the chart above you can see that your rate while walking will reveal you the best ways to lose 10 pounds. There is a huge difference in between regular walking and speed walking, and you can burn up to 3 times more calories with sped walking. If you opt to stroll uphill you will burn much more calories.
Creating a Walking Plan
First you have to compute how many calories you require to take in every day in order to keep your present weight. This is essential so you can make a weight loss strategy. According to Excellent Housekeeping magazine you can utilize a basal metabolic rate calculator or the formula 655 + (4.35 x weight in pounds) + (4.7 x height in inches)– (4.7 x your age) for ladies and 66 + (6.23 x weight in pounds) + (12.7 x height in inches)– (6.8 x your age) for guys. Then increase your result by 1.2 if you are inactive, by 1.375 if you are gently active, by 1.55 if you are extremely active and 1.9 if you are extremely active.
The number that you will get is in fact the variety of calories you have to take in every day in order to keep your current weight.
The 2nd step is to compute how many calories you will burn by walking. So, individual who weighs 200 pounds and walks 3.5 miles per hour will burn 346 calories in that hour. The simplest way is to use fitness calculator which will assist you with the number of calories burned by strolling.
You must calculate how many hours you require to stroll in order to lose 1 pound. You require to lose 3500 more calories by strolling than you consume to lose one pound. Then divide 3,500 by the variety of calories you burn in an hour. So if you are 200-pound individual than you burn 346 calories per hour by walking, you should divide 3,500 by 346 to get 10.11. This means that an individual who weighs 200 pounds ought to stroll 10.11 hours to lose 1 pound.
If you have an objective to lose 10 pounds just increase your variety of hours needed for losing one pound with 10– 10 x 10.11 = 101.1. This number demonstrates how many hours you have to stroll in a month so you might lose 10 pounds however only if you consume the needed variety of calories every day to preserve your existing weight.
If you want to lower the variety of hours for strolling, you have to lower calorie consumption. So of you consume 500 calories less every day you will lose a pound per week without walking which can reduce the walking goal to 6lbs. or 1.5 pounds each week. Make a strategy the number of calories you want to lose by reducing calorie consumption and the number of by walking in order to achieve your 10- pounds objective.