Almost Free Pedometer + Walking Program To Lose Weight
June 8, 2009 by Mohamed
Filed under Weight Loss
When I started on my goal to lose weight, initially I had gone to the gym to exercise – but being overweight it was a bit embaressing for me to be there since everyone was so fit! So I tried using a stationary bicycle – which did work, but was boring.
Next I took up walking. It was easy, and fun and could be done with a friend or two.
I got fresh air when I went on my walks, met my neighbors and felt refreshed and invigorated by the end of the walk. You are supposed to walk 10,000 steps per day – but to start it’s going to be tough. Here is the advice that I had followed to reach the goal of 10,000 steps per day:
Week 1 – Wear your pedometer for a week and don’t change your normal routine. Log your steps daily. At the end of the week you will be able to see how many steps you have taken in your day to day living.
Weeks 2-3 – Take the highest step count from week one and make that your daily goal for the next two weeks, or make it your daily goal three times per week for week two, then each day for week three. For example, if your steps varied from 800 to 2,000 steps per day in the first week, make your new daily goal 2,000 steps. You can increase gradually to build up your steps to the new goal.
Weeks 4-5 – It is now time to increase your daily steps. Start with a 500 step increase per day in week four and increase that by another 500 by week five. If you walked 2,000 steps in weeks two and three, you should be walking approximately 3,000 steps per day in week five.
Week 6 onwards – Continue to increase your daily steps on a weekly basis. Try to add 2,000 steps per day (about 20 minutes) but ultimately, increase as much as you feel comfortable, until you reach the ultimate goal of 10,000 steps per day.
Working into a 10,000 step program slowly will help you to avoid injury. Once you’ve reached your 10,000 step goal, maintaining this will be your biggest challenge. Celebrate your success and reward yourself for doing 10,000 steps a day! Consider walking with others to socially reinforce and support your hard work. Aim to maintain for six months and this should help establish the behaviour as part of your lifestyle!
Now you need a pedometer in order to accurately count the number of steps you are taking per day. Previously we did offer a free pedometer program in which they were scooped up pretty quickly – we didn’t even charge for shipping! However with a kid to support I can no longer offer you a free pedometer. I am working with several fitness equipment companies to get huge discounts on high-quality pedometers that I will be selling through the site AT MY COST you pay only the cost of the pedometer plus shipping + handline (typically not more than $10.00) and we supply you with a pedometer plus a walking program.
This will take a few months to work out, so please bear with me.
I am also working with several wholesalers to bulk buy other types of fitness equipment — nothing fancy, but little things that will help you loose weight, again all will be offered at my cost + shipping and handling.
Here is to your health!
Mohamed
