Walking is an excellent place to begin when you are starting a new fitness routine. Assuming that you do it in a moderate pace, you could burn enough extra calories to aid you achieve your desired weight loss goal. However, it is almost impossible to lose 2 pounds a week by walking alone. You will have to cut down on calories in your diet, boost your walking intensity and then consider other strength training strategies.
Step one of how to lose 2 pounds a week is to create a healthy calorie deficit. To do this, you will have to make sure you are not eating more calories than you are burning each day. If you are not tracking how much food you consume, how are you going to know what you are eating? If you track everything, it can be very hard to know if you are over or under consuming calories. It may be easier to find ways to trick your body into staying within a healthy calorie deficit.
When creating a healthy deficit, it means having to reduce the amount of calories you are taking in each day. This will take a conscious effort on your part to avoid eating foods high in calories. You can lose 2 pounds a week by eating smaller portions and choosing foods that are lower in calories. Your diet should include plenty of fruits, vegetables, fish and poultry and low in fat dairy products and red meat.
Step two is to increase your physical activity. Increasing the amount of physical activity you perform each day will also assist in meeting your weight loss goals. Research has shown that activity tends to be a behavioral response and that those who exercise tend to eat less than those who don't. It's important to choose an activity that you will enjoy and that you can do with family members or friends. An added benefit may be a chance to meet new people and develop great relationships.
Step three is to remove any fast food or sugar-loaded beverages from your diet. These types of foods add a lot of calories and keep you from meeting your weight loss goals. Instead replace these foods with low calorie and low fat milk, yogurt, cottage cheese and ice cream. If you want to lose more weight, substitute these items with one ounce of water instead of two ounces of the sugary drinks.
Step four is to add some weight training to your exercise routine. Weight training will burn calories while at the same time building strong muscles. You can increase the intensity of your weight training exercises by performing them in a higher repetition range. The recommended number of repetitions for resistance training is fifteen reps for twenty minutes per session.
Step five is to incorporate some cardio into your weight training routine. Most health experts suggest having at least thirty minutes of cardiovascular exercise per day. This can be done using either a treadmill or an aerobic dance class. The most effective way to burn calories while you are walking is to pace yourself to match your breathing rate. If you are catching up the stairs in the mornings or you are biking down a trail in the afternoon, use your own effort to increase the intensity of your cardio exercise and work your way up to brisk walking pace.
Step six is to include some bMRX in your weight training and cardio routine. BMRX stands for whole body resistance exercise. This means that you perform exercises that target each body part for a specific muscle group. This type of training requires very little energy to perform and burns more calories during each session than steady state cardio exercises. If you are serious about losing weight and keeping it off, then this is the best way to go.
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