Losing 10 pounds is an ambitious fitness goal for many people, especially as they prepare for warm weather and beach season. If this is on your to-do list, why not consider ditching it? (And we mean that literally!) We’ve got 11 expert tips for losing 10 pounds that you’ll definitely find useful in your regular cardio routine. And while you’re burning unwanted calories, you’re also giving your health and wellness a solid boost.
The key to successful weight loss is establishing a calorie deficit, which means burning more calories than you consume. “By adding walking to your routine, you’re incorporating a low-impact way to increase the number of calories you burn, meaning you can eat a little more food in the same day while maintaining a similar calorie deficit “, explain Jordan Fernández, CPT at the Trainers Academy. “Alternatively, walking could increase [your weight-loss rate if you keep] your calorie intake is the same.
Now let’s move on to the best tips for losing 10 pounds.
Opt for the stairs.
Anytime you can choose the stairs over the elevator, go for it. Although it may take longer to reach your destination, it will help you achieve your weight loss goal faster.
“Climbing stairs may make you uncomfortable and out of breath, but that’s because it puts a strain on your body,” says Domenic Angelino, CPT at the Trainers Academy. “This high demand makes you burn a ton of extra calories.”
Pick up the pace.
The faster you walk, the more calories you will burn. So, pick up the pace whenever you have the energy!
“The amount of calories you burn while walking will have a fairly linear relationship with your walking speed,” Angelino tells us. “Walk faster to burn more calories… You don’t have to get tired if you don’t want to; you can walk at a speed that doesn’t exhaust you. But even just increasing your walking speed by that much just five to 10% can help you achieve your goals.
Incorporate hills whenever possible.
Although adding hills to your walk is like adding stairs, it’s easy to overlook it.
“If you’re going for walks outside, try to choose a route with more hills if possible,” says Angelino. “It’s quite demanding on your body. You’ll burn more calories than you otherwise would. It also helps you incorporate natural challenges into your walking route. You may feel accomplished when you start over a big hill faster than ever and without being out of breath.”
Try split walking in your rotation.
Walking the same route at the same pace can get boring, and it’s not as productive as interval walking. This method involves varying the speed at which you walk, alternating between slower and faster paces.
“Interval walking is a way to achieve faster walking speeds if you’re not comfortable or able to walk quickly and steadily,” says Angelino. “Alternate between walking fast and slow until you finish your walk. Eventually, you will get to a point where you can walk very quickly and consistently without feeling the need to slow down, even on hills.”
Add a weighted vest to your walking clothes.
Wear a weighted vest on your walks to exceed your cardio and strength goals.
“Weighted vests are particularly useful because they distribute weight more evenly across the upper body than other types of weights,” Angelino points out. “This helps prevent muscle fatigue from limiting the distance you can travel, as many muscles share the load. The weight will also constantly be centered around the center of your body, meaning it will feel less heavy. “
Adjust walking between your training sets.
Taking a few steps between your workout sets is a great way to increase your daily step count and calorie burn. If you do it during your rest time, Angelino assures you that it won’t negatively impact your recovery between sets (in almost all cases). In fact, it may provide additional benefits.
“Walking can also help you recover more quickly from certain types of exercise by helping your body transport metabolites that have built up in your muscles from your recent rounds of activity,” says Angelino. “Walking between sets while pacing is a way to make the most of the downtime you’re forced to have between sets in the gym.”
Make your social plans around walking.
Whether you “walk and talk” to catch up with your loved ones on the phone while you both walk wherever you are in the world, or plan a walk with a friend instead of grabbing brunch or drinks, you’ll have fun while getting into your steps.
“Sometimes, [finding] enough time to walk throughout the day [can be challenging]. It becomes less difficult when you naturally incorporate walking into your day,” says Angelino. “Plan more social activities with friends that implicitly involve walking. The point is not to consider walking for exercise with a friend; the goal is to [do something that involves] more walking than other activities, such as going to the park or a convention.
Try rucking.
If you’ve never tried rucking before, now is the time to do it. In fact, TikTok users are replacing regular walks with rucking to lose weight and achieve impressive body transformations.
“Rucking involves walking while carrying a weighted backpack,” Fernandez explains. “This adds resistance, which makes your body work harder and increases calorie burn. Start with about 10% of your body weight in the backpack and adjust as necessary.”
Choose the parking space furthest from your shopping.
Always park as far from your destination as possible. It might not seem like it would make much of a difference, but every step counts.
“This may seem impractical or even unreasonable, but it’s worth considering reframing what you want your goal to be,” Angelino points out. “You can kill two birds with one stone by finding a way to meet your daily walking goals in a way that fits with what you were planning to do anyway.”
Choose a difficult trail or route.
By choosing a route filled with hills and various surfaces, you’ll give yourself a much more productive workout.
“Opt for routes with varied terrain and slopes,” suggests Fernandez. For example, walking uphill burns more calories than walking on level ground. It not only helps in losing weight but also tones your leg muscles.
Track your step count.
Tracking your step count can be a great way to challenge yourself and encourage you to do a little more each week.
“Tracking your steps allows you to quantify how much you actually walk,” says Angelino. “It also helps you become more aware of your own walking habits, as you’ll naturally learn how walking is involved in the different activities you do throughout the day. It can also help you gamify a little bit. exercise. A common goal is to aim for 10,000 steps per day.
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