Walking for Weight Loss

randomer

I have changed my diet (dramatically) over the last two and a half months and also begun walking. I have dropped 11kgs. The diet changes I made were thanks to the input I received on the forum here (so thanks), and I havent had a bar of chocolate for more that 72 days! Thanks!

Last week I bought the Nike + device to see how far I was walking. I was kind of shocked. Each evening I was going for a walk and it was taking 26 - 30 minutes. According to the ipod I am only walking 2.25kms.

I am just back from a walk now and I increased the pace and also added a little bit of jogging into the walk. Today it took me 21 minutes 50 seconds. According to my ipod I used 198 calories today.

I intend to go for the same walk this evening with my girlfriend after dinner.

I only need to lose another 4kgs to get to my ideal weight, and I am taget to get there in the next month or so at the rate I am going.

My main questions are whether my walking is optimum for weight loss. Would increasing the distance / time make a big difference? Is it better to do one longer walk in the evening or split it up as I have done here? Or would it be better to go walking first thing in the morning? Any help would be appreciated.

Thanks,
Randomer

aye

Walking is a good start to get you going in fitness, but at this stage i think maybe moving up to some light jogging would help.
a 15 mins jog would prob do more than a 30 min walk.
does the 30 mins walk tire you?

higher intensity would burn more fat, sprints etc.

so maybe walk for first five mins, then jog for 5, walk for 5 etc.

this is on the presumption that you are a beginner.

yes going first thing in the morning before breakfast would help burn more fat.

would you consider going to a gym and doing some weight training? this will help lose fat as muscle is metabolically more active than fat.

randomer

Thanks for the feedback. The 30 minutes is fine. I am not even tired after it. I could probably double it quite easily, it is just the cold that I dont like!

This evening I will try the walk / job / walk approach.

I was a member of Westwood, but I work from home and due to my job/evening study, I don't have time to go to the gym anymore. I do have a lot of free time at home when I am working at home (but I am sort of on call so cant really get out to the gym). I bought a Power Plate and have some weights too and find that really good.

aye

if your not tired after something then it aint doing much.
you need to be out of your confort zone really. even the people on the treadmills in the gym watching tv arent out of their comfort zone.
dont worry bout the cold, sure the jog will warm you up.

do you live near a running track or anything?

if you want to do weight training for fat loss, you need to do compound movements such as barbell benches, deadlifts, barbell rows, barbell shoulder presses, squat etc.
not isolated movements.

try the walk/ jog/walk approcah, if you still aint tired after it, then you are fit enuogh to be jogging and sprinting.

wam up, jog 5 mins.
spint for 30 secs, jog 1 min, repeat this 10 times or as many as you can,
warm down jog 5mins.
25 mins, much more effective than walking.

i think if you think about it you could find time for the gym.
its only an hour every 2nd day, not that much, especially if you work at home as you dont spend 2 hours a day travelling to and from work.
i work in town, 2 hours travelling a day, do a night course tues and thurs, 3 hours a night,and all day sat. study some on sun. Still manage to go to gym on monday, wed, fri/sat(evening).

it will also de stress you and healthy body healthy mind, so may help for the course you are doing.

Colm_OReilly

If you're a complete beginner to exercise, almost anything will help. But sooner or later, you'll adapt and you'll stop seeing changes, the kilos won't shift as easily.

As we're unsure how unfit or overweight you are, we can't say for definite, but I'd echo Aye's sentiments about taking up jogging if you've no knee problems.

If you added in sit ups, push ups, squats, pull ups (bar from Argos is less than €20) you would tone up more. Plus the muscle you'd develop would aid in your fat loss goals.

joker77

First off congratulations - dropping 11Kgs in 2 and a half months is a great achievement!

On the walking/jogging/running debate - walking is low intensity - which is the best for fat loss. You want to be walking at a brisk pace though.

In response to your question on when to do it - mornings or evenings, I've read that the best time to do cardio type exercise is in the morning, before breakfast.

aye

Colm_OReilly wrote: »

If you added in sit ups, push ups, squats, pull ups (bar from Argos is less than €20) you would tone up more. Plus the muscle you'd develop would aid in your fat loss goals.

pull ups would be a great addition to your training.

aye

joker77 wrote: »

On the walking/jogging/running debate - walking is low intensity - which is the best for fat loss. You want to be walking at a brisk pace though.

i dont agree with that. he isnt even tired after the walk.
if it doesnt increase his heart to about 60% his max rpm, than it wont do much.
jogging will do this.
the sprinting with give him a high intensity workout which, like weights, will increase his metabolism

http://www.thefactsaboutfitness.com/research/walking.htm

randomer

Just to let you know, I am 5ft 11 and weigh 85.7kgs and I am getting fit again.