JOOB-Weight-Loss-Plan-Walking

We hope that you have been following our preparations to join up with a buddy and join us all in both losing weight and becoming fitter and healthier. For full details click on JOOB Weight Loss Plan.

Once you and your buddy have agreed on the weight you both need to lose, we invite you to register with us. Post your initials and your weight loss plan at joobweightlossplan@yahoo.com and give us an update of your week’s loss each Saturday or Sunday.

Each week we will give you our tips and tricks which have proved useful to us in the past.

We will pick a different subject each week, starting this week with walking, as this should be the easiest way to get you into the discipline of working that weight off.

The following weeks will be about eating sensibly, cycling, workout aids such as Nintendo Wii Fit, and stuff like that. Your own ideas are very welcome too, in the comments section.

So, to get us all off to a flying start, try to walk a mile a day. This is in addition to all the walking you do going about your daily life. A mile a day might not seem much to some people, but for me a mile is about 2000 steps which takes me 15 to 20 minutes to complete.

None, but I’ve found the following to be a necessary part of my routine to make it more comfortable and more enjoyable:

A good pair of trainers/sneakers with a good pair of socks are a real help to protect your feet, as they will easily blister when first starting to walk on a regular basis. I also have cushioned in-soles inserted into my trainers to cushion my feet. Trainers are ideal for walking on hard surfaces.

I also have a pair of walking shoes for walking across fields and for hill walking.

Good loose clothing is essential too, and also so weatherproof clothing which allows you to walk in the rain. You might perish this thought, but try it once and you will never let rain prevent you from walking again. The refreshing smells of nature all around you has to be experienced.

I always carry a pedometer, which I refer to later in this post, and I have an MP3 player with FM radio which I sometimes use to carry me along during longer walks.

A good bathroom scale is a necessity really, but you possibly have one of these. There's a really good one going cheap on Amazon right now. See bottom ad. on the right.

Walk slowly at first and build your speed up slowly so that you can feel your heart pumping and you are breathing heavy. After a short while, slow down slightly to recover, and then speed up again.

If you’re not used to exercise at all, just start with a leisurely stroll, the important part is that you get out there and start your plan. Try and do this every day, and I feel that by setting a time aside every day for walking, it becomes so easy to get out there. For me, the earlier in the day I walk, the easier it is to do. This is my second week of walking, and I am now doing 2 miles every day, taking 30 minutes.

I’m fortunate that I live right next to a cycle track which is ideal for walking, but a park, shopping mall or even a street or road is OK. If you live in a congested area, you may be able to jump in the car, drive a short distance and then walk. Take a look at your area in Google Earth by entering your zip code, and view your surrounding area from above.

I live just 6 miles from the sea, so walking along the promenade is something I can do.

Why not try all of these venues and see what works best for you. You may find you enjoy walking in all of these places, so you may like to alternate each day to keep you stimulated.

If you work during the day, try walking during your lunch break, remember, it only takes 15 to 20 minutes to walk a mile! Get a friend or co-worker to walk with you, which helps your commitment.

I promise you, within just one week, you will have started to lose weight and you will be more energised, possible sufficiently to increase your daily walk to 2 miles.

It is said that a 1 mile walk should burn 100 calories, but this can be increased by walking faster.

Pedometers are a positive help in your walking plan, as they add up your daily steps and give you a fair indication of your progress. It is said that we should walk 10,000 steps every day, which is about 5 miles, but this should be a goal to work up to over a period of time.

My own pedometer is an Omron HJ-105 Digital Premium Pedometer, but I’ve got my sights set on either an Omron HJ-112 Digital Premium Pedometer or an Omron HJ-720ITC pocket pedometer with health management software and USB connection.

The 105 carries a discount right now of 37%, and the 720 has a full 50% off at the moment on Amazon. The 105 model has duel sensor technology and measures walking steps, aerobic steps and minutes worked out, as well as calorie consumption and distance travelled. Carry it in your pocket or bag; strap it to your trainers over the laces, or to your waistband. A security strap and detachable belt holder is included.

THE OMRON HJ-720ITC POCKET PEDOMETER WITH HEALTH MANAGEMENT SOFTWARE POCKET PEDOMETER WITH USB CONNECTION ; LARGE DISPLAY WITH CLOCK; CAN BE CARRIED IN POCKET OR BAG; MEASURES STEPS, AEROBIC STEPS and MINUTES, CALORIES and DISTANCE; INCLUDES SOFTWARE THAT TRACKS DAYS, WEEKS, MONTHS and YEARS OF EXERCISE; REVIEW A FULL WEEK OF EXERCISE WITH 7-DAY HISTORY; AUTOMATICALLY RESETS AT MIDNIGHT SO ITS READY TO GO EVERY MORNING; INCLUDES DETACHABLE BELT HOLDER, SECURITY STRAP, CLIP, USB CABLE, CD-ROM and BATTERY.

I mentioned in an earlier blog that I would pass on any tips you send us. I guess there must be a few young moms among our readers, as a couple have both recommended the same offer: Diapers.

Amazon has a 15% discount off Seventh Generation Chlorine Free Baby Diapers right now.

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Remember, the JOOB Weight Loss Plan comes to you at no cost, and while a pedometer is not a necessity, it really does help you to improve your daily total of steps.

Whatever keep a log of your steps and walking time, you will be pleasantly surprised when you see what you have achieved in your first week.

If you can walk every day for a week, you are then ready to add another element to the plan. Next time we will write about healthy eating and some ideas which, combined with the walking, will soon have the pounds rolling off you.

We may need to add extra tips and information on walking here, so check back again in a few days for added content.

I can’t believe a week has gone by since my last post. Here we are again on a Saturday, the day of truth in my Joob Weight Loss Plan.

Last week after only losing one pound and Paul telling me he had lost 3 pounds, I’ve made extra efforts this past week to try and keep up with him.

A new tactic I tried was to not get on the scale every day, with the idea that if I knew I had lost weight the previous day, I could take it a bit easy on the exercise.

So I have avoided the scales for this whole week, and I must say it has helped to drive me on, not knowing how much I’m losing or if I am losing weight at all!

Every day without fail I have gone walking for at least 2 miles, as well as eating sensibly which I always do, and on some days I have done 20 body crunches before getting out of bed, I’ve used the exercise bike twice for 5 minutes each time, and I’ve used the Wii fit on about 4 days.

So, the moment of truth has arrived and I’ve just got a text from Paul. He’s GAINED 1lb this week.

So, you want to know of my success? I was sure I would have lost between 3 and 5 lbs considering all of the above. No such luck! My weight is the same as last week.

Don’t be discouraged if this reflects your results though, as you could be converting body fat to muscle, which is heavier than fat. Keep it up, and you will get the results you are after.

A point I would like to make though is this:

While out walking, keep your shoulders back and keep your head up high. Take an interest in all around you, and ENJOY! I mention this because this week I’ve seen too many people out walking who seem to be in pain, with shoulders bent forward, and looking nowhere but at the ground beneath them.

If you still need a buddy to walk with you, why not post a link to this blog on the Company bulletin board?

To be sure never to miss future posts, I also invite you to subscribe to my RSS feed.

Keep walking for this week, developing your leg muscles and stamina, and try to increase the length of your daily walk, and next week I will write all about a healthy diet. Meanwhile, if you need to look ahead to healthy eating, I have found what I consider a great web site about this which offers lots of

FREE WEIGHT LOSS INFO

Keep TRYING

Art

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