Accelerated Weight Loss Through Walking
Weight loss is often treated as a "quick fix" or short-term goal. Yet weight loss is a health and fitness issue, which is a lifestyle issue, one that is quite manageable if handled right. Weight loss is attainable and sustainable with moderate dietary changes and 20-40 minutes of effective walking five days a week. With this, you can change your body and your life for good.
Accelerated Weight Loss (AWL) is really what everyone wants, and it is a bit of a different issue. I work with women (and men) on a daily basis and everyone wants to lose weight quickly. I am happy to give out accelerated weight loss plans as long as people realize that sometimes these accelerated plans are NOT sustainable - they require too much time and energy to sustain (for many individuals) for extended periods of time. The RESULTS however are sustainable, when the plan is modified and becomes an effective maintenance program, one that fits well into your weekly schedule.
Accelerated Weight Loss takes a concerted effort.
It takes dedication, commitment, and responsible, consistent behavior.
I recommend exercising 6 days a week. I have been very successful - getting quick and long lasting results - with my walking programs for Accelerated Weight Loss.
The foundation for all of my weight loss and fitness programs is walking. It is a super effective way to lose and maintain weight loss, as well as tone and strengthen. If you are going to make the effort to lose the weight, you may as well get the most for your efforts, so take on a program that is effective as well as sustainable.
Walking is weight bearing and aerobic. It provides benefits from the two categories of fitness training necessary for effective results. You want to build lean muscle as you lose the weight and fat, and walking is an exercise that helps affect a change in both areas.
Walking is the most natural exercise for our bodies to do, and it is easily modified for intensity and endurance. Furthermore, just about anyone can do it, just about anywhere.
The WALKVEST® by Debbie Rocker
Maximize your walking workouts-accelerate your AWL plans
Walking alone is good, but walking in the weighted WALKVEST® is so much better. If you add weight to your own body weight while you walk, you create resistance, which causes your body to work harder (cardiovascular and muscular) even though you are just walking. Walking in the weighted WALKVEST® is great for AWL, but also helps build bone strength and bone density, which helps guard against osteoporosis. (People who walk with hand and ankle weights are trying to increase the effectiveness of their workout but may be damaging their bodies in the process) Loading weight to your body must be done evenly in order to be safe as well as effective. I created The WALKVEST® so that I, a former professional athlete - now 45 years young, would have a really effective workout that I could do for the rest of my life. I burn more fat and calories when I walk in The WALKVEST®, you will too; and strengthen your heart, build bone density and enhance your body's ability to tone and sculpt. WALKVEST® is effective training, it's what I do to get more, without doing more.
I know for a fact that if you do your AWL plan in a WALKVEST® you will get results even faster. I also know that I am able to maintain my figure, my stamina, and my strength by exercising an average of 30 minutes a day 4-5 days a week in my WALKVEST® - not bad for a high performance maintenance program.
So why wouldn't you wear The WALKVEST®, especially if you are trying to lose weight quickly?
No reason at all - you'd be silly not to. You get more out of what you are already doing.
And so, professional trainers use it on their clients, doctors recommend it to their patients, and individuals who want to lose weight, or just stay really fit, use it in their daily exercise programs.
Note: The amount of weight that you wear in your WALKVEST® is based on your own body weight and level of fitness - detailed instructions are in the box.
You may also choose to vary the weight load based on the length or intensity of your planned workout.
Here's a sample walking schedule for Accelerated Weight Loss:
Outdoors or on a Treadmill
Day 1 and 3 - walk in your weighted WALKVEST® for 40-55 minutes at a steady, very strong pace - you should be breathing deeply, able to talk but not necessarily carry on a full conversation. Most of you will be carrying between 4 and 8lbs. in your WALKVEST®.
Day 2 and 4 - interval training (25-45 min)- walk a steady pace for 3-5 minutes to warm up, then walk a very fast pace with arms swinging by your side, really pushing off the pavement for more speed (or increasing the speed on a treadmill), for 2 minutes or 2 blocks. You'll do 5-10 sets (depending on your level of fitness, your schedule, and how fast you want to lose the weight) of 2 minutes fast and 2 minutes in recovery (your recovery interval should be a steady pace, slower than the fast interval but not pokey)
Day 5 - walking in the hills (45-60min) for increased resistance - this is our strength-building day.
On a treadmill, increase the incline to between 4% and 6%. Outdoors, hike in the hills, or find a hilly path in your neighborhood, or, if you can not get in to the hills - add 2-4lbs to your WALKVEST® and walk in the extra weight to strengthen your heart and all of your muscles; to build lean muscle, sculpt and tone.
Day 6 - your endurance day, your long day, your fat burning day.
(On this day you may want to reduce the weight by 2-4lbs if you are carrying a lot of weight. You should feel like you are just barely able to complete your training days - and so, since this one is longer, experiment with a little less weight - or, you may find that the weight you are using is fine and you need to add weight to your other days). Wearing your weighted WALKVEST®, walk at a steady pace for a minimum of 75 minutes, preferably 90min.The walk should be steady and strong - you should feel worn out after your walk.
Day 7 - You day off. Drink lots of water, relax and enjoy - you've earned it.