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Approximately half of Americans are trying to lose weight right now. If you’re one of them, you’re probably dealing with a lot of frustration! From fad diets to Crossfit, it seems like there’s no shortage of complex ways to lose weight circulating on the internet—but what if there was something very simple you could be doing to get amazing results?
Walking is one of the easiest things you can do for effective weight release! Unless you’re unable to walk, it’s the most accessible form of exercise at your disposal. Practically everyone can walk somewhere, be it around their neighborhood, in a nearby park, on a treadmill, or downtown! Walking is also a great low-impact way to burn calories, and you don’t have to be an athlete to get it right!
The physical health benefits of walking go beyond weight release and can help tackle many health problems that people who are overweight deal with—from high blood pressure to poor sleep.
Not only that, but walking comes with a number of mental health benefits on top of its physical health benefits. The boost to your mental health that walking provides can motivate you to change other habits you need to in order to lose weight—from eating healthy to getting better sleep!
In this article, we’re going to explore the physical and mental benefits of walking every day, and what it can do to help you release that pesky excess weight! To help you get started, we’ve also provided a handy 30-Day Walking Plan you can follow to boost your chances of success.
If you’re looking to drop a few extra pounds, boost your energy, and clear your head, read on—and have your walking shoes ready to go!
Want even more info on what weight release can do for you and your health? Get the science-based truth at this virtual seminar—check it out TODAY!
Walking is one of the best things you can do for weight release, and in this section we’re going to tell you why! Not only does walking help burn calories, it also boosts cognition and energy, and helps build strength and endurance! Here’s the science behind how walking can boost your weight release efforts—and your overall health!
What happens to our bodies as we’re walking? Our heart rate rises, pumping blood around our bodies to deliver oxygen to our muscles, and we start to secrete more endorphins—feel good chemicals that flood the brain, boosting our mood.
When we eat anything with carbohydrates or sugar, we store some of that food as glycogen, a long-chain carbohydrate that can be easily broken down as a quick source of energy. Most glycogen is stored in the muscle, and we break it down as we walk. As our bodies burn through their stores of glycogen, they start to increase how much fat they burn to make up for what’s missing.
Besides weight release, here are some more awesome benefits of walking every day:
The moment you’ve been waiting for is here: Now that you know the science-backed benefits of walking for weight release, we’ve included a handy walking plan to get you started over the first 30 days of your journey! This plan includes 3 types of walking workouts, which we’ve expanded upon below.
You’ll notice our walking plan doesn’t include rest days. Since these workouts are very light, and since humans are built for walking, rest days usually aren’t necessary. However, if you have physical limitations such that adding rest days into the plan works better for you, feel free to add them in throughout!
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Here’s a breakdown of the three types of walking workouts we included in our plan, and the reasons why we felt they were important to include!
Walking Workout #1: This is a simple, 20-minute walk around your neighborhood (or wherever you’d like!). Make sure you’re moving your arms and breathing in through your nose and out through your mouth as you go. Walk briskly, but don’t worry if you don’t break a sweat. This is the lightest of the three workouts on our list.
Walking Workout #2: In this workout, we kick it up a notch. Using your watch or phone timer, alternate between walking at your regular brisk pace for 5 minutes, and speeding it up to a faster, more strenuous walk for 5 minutes. This is where you want to break a sweat and feel your heart rate rise!
Walking Workout #3: All forms of weight release can cause a loss in muscle mass—exactly what you don’t want! Therefore, this third workout draws on Walking Workout #2, and adds a little strength training.
What does that look like? Whatever you want! You could carry two mini dumbbells with you as you go, use a weighted vest or ankle weights, or even walk to the gym and use the weights there. The sky’s the limit, so use your creativity!
Don’t forget: Stretching is an important part of working out! Pause at the middle of the walking workout to stretch for a few minutes, and take a few minutes to stretch afterwards too!
Without further ado, here it is: Our science-backed 30-day walking plan for weight release! As you can see, it increases in intensity each week as you improve and get stronger!
In order to make walking a habit, you should look forward to it! Here are some tips for making walking a fun way to work out—and maybe even get a little more out of it:
If you’re really not used to exercising, it might be hard to get into the habit of walking. Here are some ways to make daily walking a habit:
There’s evidence that our ancient ancestors walked constantly, every day! Our bodies are well-adapted to walking, including long distances. When you walk every day, you’re doing just what humans were designed to do—no wonder it’s so good for you!
Remember, our 30-Day Walking Plan is designed to help you make walking a habit. Habits are formed by being reinforced in the brain. You didn’t make a habit of sitting at your desk all day all at once, so you won’t make a habit of daily walking all at once either!
In order to get real results, you have to reinforce your new habit for walking as much as possible–preferably every day! Need a bit more help? Try reading John Assaraf’s best-selling, science-backed self-help guide, Innercise: The New Science to Unlock Your Brain’s Hidden Power!
Want even MORE information on how YOU can lose weight with neuroscience on your side? Join us at this awesome virtual training session to hear it from the experts. Book NOW!
