I need help putting together a running program so i can lose weight.?

Question

i can walk about 3.0 mph for 40 minutes in my hilly neighborhood before i get really tired. i'm looking to lose 20lbs. at 2 lbs a week. i really don't like exercise so some motivation tips wouls be nice too. thank you

Answer 1

You're describing a normal walking speed, and I think you can do better.  Keep track of how far you go, and how long it takes you.  Try to beat "yesterday's" time or distance each time you go out.  

All muscle movement burns calories, so the more they participate, the more benefit you'll get. So, swing your arms, rotate your hips a little more into your forward step, concentrate on getting a long stride.  A long stride will flex your buttocks, and drive with your calves.   You'll get a lot more burn this way.   Can you skip, or jog a little during your walks?

Hills are good.   When you come to one, get in the mindsset that you're going power up the hill and not slack off until you reach the summit.   Then reward yourself by relaxing more on the downside of the hills.

Do you wear a headset?  Choose music that gets you going faster, good beat, high energy.  Music also dulls the pain and drudgery.

Take your walks before dinner if you can.   Exercise breaks down the carbs in your fat, which gives your body the sensation of being full.   You won't want to eat as much when your body still has the "glow" of exercise.   Later in the evening you might get hungry though.  So take drink a glass of water, and go walk again!

Make exercise a nervous habit.   When you're working at the kitchen counter, do some toe raises; when you watch TV do 10 tummy crunches at every commercial; when you stand up from the couch, do 5 deep knee bends too.  Lay on the floor and stretch, bring your knees up and roll your hips side-to-side, feels good, and eventually all this makes you strong and limber.

When you build muscles, they burn calories even at rest.  The stonger you are, the better your metabolism.

Walking takes a lot of time, you have to get dressed, you can't walk in all weather.   Consider some alternatives, such as doing jump rope in the garage, walking up and down stairs for no reason, lean against a wall and do some arm presses (or real push-ups if you can).

Consider doing the home projects that are hard work, like painting, window washing, boxing up the basement, waxing the car.  Think of yourself as thin, but also strong and capable, a doer who gets things done.