Power Walking to Lose Weight Fast

Power Walking is a great way to revive the spirit and rev up our metabolisms. It burns calories, strengthens our endurance and helps build muscles. This simple action is a low impact way for people of all ages to exercise without taking on high costs of gym memberships or expensive equipment. Walking can be done any day, any time and for as long (or little) as you like. Supported by countless headlines in magazines and online ads, it has been proven that walking can greatly benefit our health and overall well-being. Walking regularly further rewards us with weight loss, toned body parts, increased energy and a healthier heart.

If you're like me, you have decided at least once to begin your own walking regime. (My dog is MY inspiration. She is ALWAYS ready for a walk, rain or shine!) Maybe you've started out strong, determined and exuberant only to find that in a few short weeks you are making excuses for not continuing. Easy enough, your walking routine can become lifeless, boring and dull. This is exactly why you should plan for new ways to hold your interest and keep you going strong right from the very start.

I'd like to suggest some ideas that will add new spark and continued interest to your walking routine so you will look forward to each and every step you'll be taking to a NEW AND BETTER you!

DECIDE ON A TIME OF DAY FOR YOUR WALKS
Once you have made a decision to begin a walking routine, you'll have to decide on a good time of day to do it. Of course, this will be different for everyone, depending on their available free time and work demands. If you have a full time job, there is no better way to unwind from a long day at the office than by taking a quick stroll around your neighborhood (or any) environment to refresh your soul and body. If you are fortunate to work from home, you can begin each day with a walk to energize your mind and body before taking on your to-do lists.

ALWAYS DRESS IN WEATHER APPROPRIATE CLOTHING
Since you'll be increasing your heart rate as you walk, you'll need to be sure not to over dress for your walk. Light, layered clothing works best for cooler (or cold) days as not to become overheated. Your outer layer can be removed if you are too warm since it is easy enough to take off your jacket and simply tie it around your waist in order to keep your hands free. In warm or hot weather, a pair of spandex or nylon shorts work well when combined with a loose fitting tee shirt or tank top. Women AND men should remember to wear breathable and well- fitting undergarments to avoid chaffing and/or irritation. If it is windy or rainy, a light wind breaker will keep you from getting soaked.

ALWAYS WEAR SOCKS WITH YOUR WALKING SHOES
It is important to always wear a pair of socks with the walking shoes or hiking boots of your choice. This will prevent blisters and keep you comfortable and able to go longer distances if you so desire. Remember that even a short 10-minute walk is a health benefit if you do not have time for anything longer. If you have decided on a 30-minute walk, 3 times per week, remember that it can be broken up into smaller segments and still be effective! ANY amount of activity is better than NONE!

LOAD YOUR IPOD (or MP3 player) WITH MOTIVATIONAL MUSIC
Of course you'll want to do this step BEFORE the minute it is time to go out the door. Make a couple of different playlists on your IPod or MP3 player that are specifically for your walking times. I like to have a collection of upbeat, high-energy music, a slower beat collection for your return trip and even a folder of mellow instrumental music for my cooling down/stretching periods.Let the music move you.

INVITE A FRIEND (or your dog) TO JOIN YOU
If you are lucky enough to have a dog, you'll have a consistent and enthusiastic walking partner available every day. Dogs just LOVE to be outdoors no matter what the weather is. Examine how they interact with their surroundings and learn from them! They are lively and HAPPY when they are walking, even if it is in an area that they have been a million times before! If you do NOT have a dog, maybe you have a friend who has always wanted to begin walking for exercise but has been slow to start because they need additional motivation from YOU! You will be doing each other a tremendous favor by taking on this new and beneficial way to good health and you'll both have a harder time renigging for not wanting to disappoint the other. MY best walking partner (other than my dog, Zoey) happens to be my husband. Some of our most intimate conversations have taken place while we are out walking the lake trails near our home. Don't be discouraged if you do not have a pet or friend to go with you. Your music can be your friend!

WARM UP WITH SOME SIMPLE STRETCHES BEFORE YOUR WALK
It only takes a few moments to prepare yourself for your walk. It is extremely important to do some simple quad, leg and back stretches to help lengthen your muscles and increase the blood flow to those areas that will be working the hardest for you. 5 minutes is all you'll need, along with some deep (yoga) breathing to invite new oxygen deep into your lungs and cells and get the blood flowing. There are many good sources of information on the internet (ie: Sparkpeople.com, IVillage.com, and many others) where you can learn quick and effective ways to prepare your body for your walks. Doing this all important warm up step will prevent injuries and soreness that may easily become excuses for NOT walking anymore.

VARY THE INTENSITY OF YOUR STEPS
With the inspirational beat of your music to guide you, take a few moments to really FEEL the music. Try increasing the speed of your steps to go along with the rhythm of the music for a couple of minutes at a time throughout your walk. This is what is called 'Interval Walking.' The change of speed and intensity adds additional benefits as well as burns more calories in less time. By doing this, it will keep you interested. Remember, there are no set rules or restrictions! You are the boss! If you aren't feeling very energetic some days, just walk at a pace that is comfortable for you. You can always 'jazz' things up the next time out.

TRY WALKING BACKWARDS (AND OTHER FUN STUFF)
During your walk, you can zig-zag in your path, cross one foot over the other to take your steps, or even skip like you did as a child! Mix it up and have some fun! You can also march like a soldier, with stiff legs and arms swinging by your side. You can mimick 'cross country skiing' by using walking sticks to get your arms working. The more muscles you use, the more calories you burn! HAVE FUN! Try WALKING BACKWARDS! When you walk backwards, it takes a little more concentration and uses different muscles, as well.

ONCE YOU'VE BECOME STRONGER, ADD SOME WEIGHTS
After a couple of weeks, or on days when you are feeling extra energetic, you may want to add a little more oomph to your walking workout. Try strapping on a pair of ankle weights or carrying a couple of hand weights while you walk to make your muscles work a little bit harder! When you take off the ankle weights you will feel so light and springy! Use some visual imagery to imaging that feeling is because you ARE lighter from just burning off all those calories!

DON'T LET THE WEATHER DETER YOU
Okay, it's a rainy (or snowy) day. You look out the window and think there is NO WAY you are going out there to walk in it. But have you ever thought of going anyway??? Just put on a baseball cap and some water resistant outerwear and GO FOR IT! You'll be extra proud of yourself when you do! And your warm shower will feel so good afterwards!

MAP YOUR PROGRESS - POWER WALK REGULARLY
Now that you've learned to enjoy your walking routine, you'll definitely want to keep it up! All it takes is 3-4 days a week to maintain your weight. A little more will be necessary in order to LOSE WEIGHT. You'll figure out what works for you in no time at all. Why not make WALKING a new 'habit' for life?? You can map your progress in many ways. Post a calendar somewhere on which you can X out the days that you walk. At the end of the week you'll see the marks of your efforts. Soon enough you'll also feel your clothes fitting differently! You may want to make your weight loss on the same calendar for additional motivation!

USE A PEDOMETER TO CALCULATE YOUR WALKED DISTANCES
Another way to WOW yourself is to keep track of the distances you walk with a pedometer! They are very inexpensive to buy and easy to use. You'll have to measure your 'stride' and input it into the pedometer to get an accurate reading, initially. You can add the 'distance covered' next to the X you put on the calendar and add up the totals at the end of the week or month! It will inspire you to go further!

REWARD YOURSELF WEEKLY FOR A JOB WELL DONE
Every week or two, you should REWARD yourself for a job well done! Just look at the calendar where you have X'd out the days that you have walked for your health or take a look at the cumulative distance you have traveled with your own two feet! That should make you proud of yourself! This is when you should literally reach around and pat yourself on the back!! You are on your way to a healthier future as well as better fitting jeans! All of this success has put an aura of newfound confidence in you! You feel alive and happier and life is much richer and more full of good thoughts and dreams! All that is because YOU took the initiative to WALK for exercise! Good for you! This is a great time to go out and treat yourself to a manicure, pedicure or maybe a new pair of jeans! Just don't reward yourself with self-defeating things such as donuts or ice cream, however. These types of rewards offer much instant gratification but also leave behind a residual cloud of guilt. Think about not wanting to pack on all those empty calories that may have taken you all week to burn off!

A FEW EXTRA TIPS AND WARNINGS:
As with any any other exercise routine, consult your doctor before starting.

Don't expect too much of yourself too soon. Consistency is the key.

Be sure to drink plenty of fluids to keep your body hydrated. You can carry a bottle of water with you while you are out walking.

Check out your local parks and other areas of interest for a change of scenery once in awhile.

In very bad weather, check your area for malls to walk in. Many of them even open up early to wintertime walkers!

Add to the minutes you walk by parking a little further away from the entry to your workplace or store you are visiting. Each extra step you take counts towards your overall exercise minutes for the day.

Try taking the stairs rather than the elevator when you have time.Experiment with new music styles to see which ones are most motivating to you. It may surprise you to learn that a genre you've never appreciated before is the one that really gets your feet moving and your heart pumping.