Walking off 20 pounds of weight in nine months is a reasonable, obtainable goal. You have 36 weeks to lose the weight at a slow, consistent rate. When you lose weight slowly, your body adjusts to each new weight and doesn't try to hold onto the excess. Since there are 3,500 calories in a pound, your goal is to increase your caloric output by burning 500 calories each day with a walking program. You'll lose approximately one pound a week and reach your 20-pound goal within your time line.
Warm up by walking at a slow pace for five minutes.
Increase your walking speed to a level that leaves you slightly breathless, but able to carry on a conversation. Keep your chin parallel with the ground, your back straight and your stomach pulled in tight by bringing your navel toward your spine.
Walk at first at a steady state for 20 to 30 minutes, to burn approximately 174 to 261 calories if you weigh 160 pounds. Increase your workout time as your endurance improves to get closer to the 500-calorie mark.
Cool down for five minutes at the end of your workout by walking slowly.
Walk every day to reach your 20-pound weight loss goal within nine months.
Add speed intervals to your program as your aerobic endurance improves. After your warmup, walk quickly for one minute and then return to a comfortable walking pace for two minutes. Repeat the speed-walk intervals for the remainder of your workout to increase the number of calories burned.
Tips & Warnings
- Combine your walking program with healthy eating to reach your weight loss goal faster, or to reduce the amount of time you walk. For example, decrease your daily calories by 250 and walk to burn 250 calories to create the 500-calorie deficit each day.
- Speak with your doctor regarding the safety of a walking program and to determine whether 20 pounds is a realistic weight-loss goal.
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