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Walk Off Up to 10 Pounds in 28 Days

By: , – Family Circle
1/1/2013 6:00 AM   :  32 comments   :  192,264 Views

Editor's Note: Coach Nicole partnered up with Family Circle magazine to create a walking plan to help you shed major pounds in a month!

Walking is a triple threat. It not only gets you where you're going, but also serves as a form of relaxation and, of course, as a route to weight loss. How do you make sure those extra steps lead to a smaller jeans size? Follow one of our three expert-designed programs to help you shed up to 10 pounds in one month. Just don't expect a leisurely stroll to success.

If you really want results, you've got to push the pace. Aim for roughly 4 to 4.5 mph and a Rate of Perceived Exertion (RPE) of 5. (RPE is a self-measurement of how hard you feel you're working out, with 0 being no effort and 10 being heart-pounding, sweat-dripping super hard.) You'll also need to eat smart, but that won't be difficult thanks to our menu planner. Ready to become a slimmed-down sensation in 28 days? Let's get started with Coach Nicole's walking training plans from Family Circle.


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Comments

  • 32
    I have to question whether losing ten pounds a month is the type of sustainable weight loss SparkPeople preaches. If a person is fit enough to walk 4-4.5 mph with an RPE of 5, they're probably not carrying the kind of extra weight that comes off quickly. - 4/9/2014   1:04:20 PM
  • 31
    does this work for people who already walk a lot? I have been walking really fast (as in, if my feet went any faster I would be jogging) for 60 mins per day for a month on 1200 - 1500 calories a day and only lost 1 pound. Am I doing something wrong? I have stuck to my plan religiously and not missed any days of exercise and I haven't gone over my recommended calories, not even once most days my intake is only between 1220 and 1300. - 2/14/2014   12:39:33 PM
  • DELLMEL
    30
    I do 3.8/4.0 and I am doing grest. Each time try to go a little more. - 5/8/2013   8:03:19 AM
  • 29
    I do a lot of walking outside when the weather is warm, but in the cold weather I walk on a treadmill. I think either is good provided I don't settle into a rut. Meaning I need to make sure I step it up when it gets too easy by walking faster, longer or by increasing the % of incline on the treadmill. - 1/12/2013   8:16:46 PM
  • 28
    One of the smarter pieces of advice I got about weight loss articles is always read "up to" as "less than" since they actually mean the same. I walk 3-4 miles and sometimes more daily, and adhere to a 1100-1200 calories a day diet, and the most I ever lose is 6# a month, but usually 4-5#. If you follow this program and only lose 5# that month, don't be dismayed--that is probably the average, and you are doing great. - 1/7/2013   10:44:30 AM
  • 27
    I moved to the city last year and got rid of my car (which was a necessity in the suburbs back home). It's AMAZING what walking has done to help me lose weight but also tone my legs and butt! I've never had toned legs before. Suddenly I was able to wear the normal boots instead of wide calf. Granted, the healthy eating and water drinking contributed to the weight loss, but the walking has been the biggest part! Ironically I got a dog in September and thought I would walk even more but it's been cold and logistics are more difficult (I used to walk for errands but I can't take her in most places). - 1/4/2013   12:55:08 AM
  • 26
    Previously, I focused my workouts on the gym - elliptical, treadmill, and weights.
    Following surgery, I started walking instead over the summer. It's remarkable how effective it is! I have slowed down over the past couple months due to severe bronchitis which puts me at risk for pneumonia if I don't have complete rest. But I'm ready to get going again.
    I'm curious how people can walk at 4-4.5 mph. Even at my fittest and thinnest, the most I can do on a treadmill is 3.8 mph and I generally walk at a pace a little over 3.5 mph. Maybe 3.6-3.7. My legs are so short, I'm going as fast as humanly possible at that pace. Is that really feasible for most people? I'm wondering if my short legs are part of the problem - I have a very short stride... - 1/3/2013   11:29:15 AM
  • 25
    YES I GOING TO - 1/3/2013   9:42:55 AM
  • 24
    I may do some walking. - 1/2/2013   8:01:32 PM
  • MYJACK401
    23
    I think the main goal is to get out there and try - do the best you can. I have belonged to the American Volkssport Association for 20 years. There are many walk routes available from the member clubs in this organization.There is also an incentive program available at a low cost. - 1/2/2013   1:17:21 PM
  • 22
    Speed is not the important number because everyone will have a different speed the gets then to a high RPE. If you feel like you had a good workout after a walk you are going fast enough. I started at 2.6mph 6 months ago and was exhausted. Now I can do 4.0 for 30 or 40 minutes.

    You do have to have decent knees and back to walk. Without that other options are there. Biking or swimming are easier on both. - 1/2/2013   1:07:06 PM
  • CLAYLADY001
    21
    I don't like to exercise BUT I am almost 70years old now and am finally starting yo pay attention to my health.I work out 7days a week on my elliptical machine and am now starting to do reg.exercises as well.I do think exercise is vital for permanent weight loss,I try not to think of it being for the rest of my life but I need to get a better attitude.I do like the elliptical machine it is handy and I am stepping up to more exercise every week.Do what you enjoy most although I rather not do anything but exercise is so important especially for the weight loss and then just for good health. - 1/2/2013   12:04:56 PM
  • 20
    My knees hurt! I realize it's because of my weight. I just want to get started? Does anyone out there have similar problems? Thanks for your input. I'm going to do it this time. I'm determined! - 1/2/2013   10:36:36 AM
  • 19
    While a good plan - not doable for those with back issues ... I would like to see a real baby steps program for those with limited motion but working on gaining strength. I use WATP 3x per week for 1 mi. ea. - 1/2/2013   9:12:39 AM
  • 18
    I used to walk a lot, treadmill, mall and neighborhood. But I have back problems and one time around the mall is all I can do before my leg goes numb. So I use the recumbant bike. Maybe I don't get the same intense workout but I'm not injuring myself. - 1/2/2013   8:58:53 AM
  • 17
    RPE = Rate of Perceived Exertion. "RPE is a self-measurement of how hard you feel you're working out, with 0 being no effort and 10 being heart-pounding, sweat-dripping super hard."

    I love walking. I walk almost every day but don't really track my speed. I track how far and for how long I walk (so technically I could figure it out, but I never do). As BERRY4 mentioned, now that I'm over 50 it isn't enough just to walk to help me lose weight as it once was. It's still a great form of exercise, though! If you can't get outside, there are a number of indoor walking videos from Leslie Sansone available. - 1/2/2013   8:50:53 AM
  • DIANESAV1
    16
    Way too fast for me. I agree it doesn't go with the usual work at your own pace just move. - 1/2/2013   5:30:41 AM
  • 15
    Looks like everybody is concerned about the speed mentioned in the blog. The actual article only mentions the PRE. For some, a PRE of 5 may be at 4 mph, for others it may be 2.5. I don't see anything that really goes contrary to the SP philosophy of doing what you can. - 1/2/2013   5:06:28 AM
  • JOY-AND-CLARITY
    14
    What is RPE? - 1/2/2013   4:58:42 AM
  • 13
    Look just getting off your tuckus and doing any speed of walking is better than nothing. If you can't walk that fast, don't. 30 minutes a day walking at any speed is great exercise and the best part is the more you do the more to want to do. - 1/2/2013   3:33:07 AM
  • 12
    I think this is a great plan. We can keep our own pace but the weight loss wouldn't be as much. Thanks for sharing! Walking in the cold makes me speed up anyway lol! - 1/1/2013   9:56:17 PM
  • ANNASMOM12
    11
    Cant do much walking in the winter time, with a little one, cant wait until spring to walking
    - 1/1/2013   9:45:39 PM
  • 10
    I am up to 4 mph but that is after 4 months of consistent daily walking. Great way to start my day. - 1/1/2013   8:15:06 PM
  • 9
    The last time I "walked off" the pounds was in 2006. I lost 35 #'s training to walk a marathon. (I was walking over 100 miles a month!)

    Now that I'm past 50 yrs of age, my weight does NOT seem to respond in the same way to that exercise. I have to mix-it up more and work w/ intervals and mix in ST to see the losses of the past. - 1/1/2013   3:50:49 PM
  • 8
    Hey fellow sparkers, I don't think that Coach Nicole was saying you HAVE TO walk that fast but just trying to say that YOU CAN achieve big losses if you do this and this and this and that too. I think we often make too many excuses for ourselves rather than in doing what we can do.
    I'm with you though on SparkPeople's REASONABLE approach and I always tell everyone that they should just try to drink more water :-) Easy doable mindful steps towards living healthier, then fruits and vegies, then some exercise, then .... You get the picture and to me Spark is the cheering section for our successes and support so that we can get over our failures.
    With all that said, they describe a pretty serious program - wow!
    - 1/1/2013   2:22:39 PM
  • 7
    Hey fellow sparkers, I don't think that Coach Nicole was saying you HAVE TO walk that fast but just trying to say that YOU CAN achieve big losses if you do this and this and this and that too. I think we often make too many excuses for ourselves rather than in doing what we can do.
    I'm with you though on SparkPeople's REASONABLE approach and I always tell everyone that they should just try to drink more water :-) Easy doable mindful steps towards living healthier, then fruits and vegies, then some exercise, then .... You get the picture and to me Spark is the cheering section for our successes and support so that we can get over our failures.
    With all that said, they describe a pretty serious program - wow!
    - 1/1/2013   2:22:37 PM
  • 6
    I lost 60 lbs. by walking and eating right. The speed is based on ones own personal health issues. I did 4.4 to 4.6 yesterday on my treadmill but today because of my arthritis today I did 3.8 to 4.0 - 1/1/2013   1:29:41 PM
  • 5
    I notice this is authored by a Family Circus "guest blogger," not Coach Nicole, which may account for why the focus here seems to owe more to Family Circle's 'fix-it-fast' philosophy than to SP's reasonable, intelligent types of goals. Maybe it's a revenue-getter? it certainly doesn't resonate with SP's usual integrity of focus. - 1/1/2013   12:40:27 PM
  • 4
    I am finding this a very doable program. This is more than a "walk" it's a fast paced walk or a slower run at 4.0-4.5. It is more like a run/walk program. Intervals to be specific which are an excellent way to build up speed and endurance. - 1/1/2013   11:48:42 AM
  • 3
    I agree with ZORBS13. This article seems to deviate from SparkPeople's regular advice. - 1/1/2013   10:50:32 AM
  • 2
    Way too fast for me, too. I'm still working on getting faster than 3.0 mph! Maybe next year this time I'll be up to 3.5 or 4, but the 10 pounds gone from walking won't be a goal for me anytime soon, I'm afraid! - 1/1/2013   10:21:29 AM
  • 1
    ouch! walking faster than 3.5 mph would give me a lovely pair of pulled hamstrings! and anything faster than 4.0 is in my "dead zone" not a walk, not a run..I don't think it's smart to dictate paces for everyone? - 1/1/2013   8:43:55 AM

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