Walking is a great form of exercise for weight loss.

It’s cheap, doesn’t require any specific skills or equipment, and is good for your overall health too.

As with most forms of exercise, exactly how much weight you will lose depends on how much work you put in, and how you control your diet.

Weight loss is achieved when someone has a calorie deficit – which means they burn off more calories than they take in.

“If weight loss is your goal, you should aim to walk as much as possible throughout the day, getting steps in whenever and wherever you can to burn maximum calories, boost your energy levels, burn fat and enhance your metabolism”

David Wiener – Training Specialist

He breaks the workout into sections, which can be completed on a treadmill or walking outside.

• 0-5 minutes – warm up (walking at a steady speed that feels comfortable)

• 5-15 minutes – 60 second speed intervals alternated with 60 seconds of recovery

• 15-25 minutes – 40 seconds of speed intervals alternated with 20 seconds of recovery

• 25-30 minutes – cool down (walking at a steady and comfortable pace to recover)

Wiener also said: “If weight loss is your goal, you should aim to walk as much as possible throughout the day, getting steps in whenever and wherever you can to burn maximum calories, boost your energy levels, burn fat and enhance your metabolism.

“As well as walking throughout the day, there are also benefits of going on longer, faster walks which will increase your heart rate and burn more calories.

“As for time of day, there are research-based benefits to walking at any time of the day.

“If you choose to walk in the morning, it is more likely you’ll form a new, lasting habit.

“There’s also research to show a reduced attraction to photos of food following a brisk 45 minute walk and further studies have found that morning aerobic activity such as walking can improve endurance capacity in comparison to evening aerobic exercise, also raising your heart rate and metabolism to burn more calories throughout the day.”

If you want to lose weight from walking Wiener recommends between 8,000 to 12,000 steps per day.

• Weight loss

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