Monday, March 5, 2012

Power Walking - Weight Loss Program

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Get ready to walk off  16 pounds or more in 8 Weeks!  This workout plan has been designed so you can burn more calories and sculpt your whole body. If you are a beginner and need a workout kick start this is just right for you. If you are not a beginner and already workout hard you can add these workout routines to your daily workouts.

Speed walking give you all the benifits of fat burn that running would but you must put some effort into your walk to make it pay off.

Step 1: Go buy yourself good walking shoes. This will reduce achy feet and knee soreness. Walking shoes are light weight, flexible and meant for the impact you will be taking on. Top 10 Best Athletic Shoes for Walking

Step 2: Find your walking pace. Measure a mile and then walk that mile.

Score:
  • 20 minutes MILE is 3 mph
  • 15 minutes MILE is 4 mph
  • 13 minutes MILE is 4 1/2 mph
  • 12 minutes MILE is 5 mph.
The faster your walking pace, the more calories you burn. When you first start off you might not be fast enough to even score on this score board. That's ok. Start at your fast pace and every 2 weeks time yourself again for your first mile and see your speed increase.

Step 3: Start your own Extreme Team walking group (optional)
Having a partner keeps you both accountable for regular exercise.Just spread the word to your family, friends, neighbors or work collegues. You will be surprisd to find that you are surrounded by people who are ready to go.

If you recruite your work colleagues start a friendly competition challenge. You can do a pedometer contest. The group or person with the most steps gets bragging rights or even a small prize. Just keep track of the number of minutes of activity for each person or group and see who comes out on top each week.

WORKOUT WEEKS
Week 1 ENDURANCE


Week 2 STEP IT UP

Week 3 GIVE IT ALL YOU GOT


Week 4 STRENGTH 


Week 5 FEELING THE STRENGTH

Week 6 POWER


Week 7 RESULTS


Week 8 FINISH LINE



 
JOIN THE EXTREME TEAM WALKING GROUP!
HOW: All you have to do is post a comment saying you are in or email me at michelle@lifeplusfitness.com

EXTREME TEAM Walking MEMBERS
I AM ALREADY SO PROUD OF ALL OF YOU! Michelle M. Freeman

Christine Edwards, Hayley, Callist8, Aleasha Hilgenkamp, Lolita, Kelly Colgate, Shonna Dahl,  CaraLaura, SweetSelena ,jgoodell, Xe, Traci, Melanie, dallasb28, PS68: 19, Sam, ASed ,meredith, Alicia , Bwilli, Kim ,Tina, Holly King, Lindsley Burton, Shelly Borchers, Jamie Cappello, Katrina Nurse, Sam, D'Chanel, Kim, Kayla, MKraemer Photography , Anne, lilmokagrl, Stefanie Saletta Kerriga, Tina, Lori Alsup, Silva.AnaMarie, Brenda Gehm, Allyson Davidson, Beth Wilson, Erin Green, Katie, Laura Fritz, McDonald Family, Meredith Mowery, Theda J,Jeni , charity,  Meaghan, KSDP, Amber Penland, Amanda, Rebecca, lamere1982, Anne, lamere1982 , JennyBC, Tracey, Stefanie, lilmokagrl, Chris, momofmechamkids, Mandi, bettyboop, charity, Staci, Jane Slick, Christi, Lauren623, NessAddict, Lesley, BeccaG, Angie, B , and Theda, Sarah Dolly, Toni Clark, CAB, Theda J,  McDonald Family , Laura Fritz , Beth Wilson, Allyson Davidson ,Brenda Gehm , Silva.AnaMarie, Lori Alsup,  Tina , Stefanie Saletta Kerriga

129 comments:

  1. I'm in! I need something a little more easy on my knees right now and running is not an option at the moment. I'm extremely excited!

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    1. This one is for you. I will be doing it too so you will have a walking partner right here.

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  2. Oh boy! I am so doing this. I've actually been debating walking to work the last couple of weeks. I live 1.3 miles from work. Seeing this is that last push I need to actually do it. Wish me luck!

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  3. Im in, love walking so this would be perfect for me

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  4. I'm in! I am 52 and need a major jump start. READY TO CHANGE MY LIFE!!

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  5. Would love to be part of the walking team!!! :)

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  6. So excited I found your site. I am definitely in. Like the previous post, I've been running but it's killing my knees. Looking forward to this challenge!

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  7. I am ready, some nice weather right now makes me want to be outside.

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    1. That's why I am so excited about this program too.

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  8. I am ready, some nice weather right now makes me want to be outside.

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    1. Hopefully monday the rain will go so we can start walking

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  9. I'm sooo excited...thank you....I've never been a part of a website like this and a trainer that does what she says....thaaaaank you I'm in....

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    1. Welcome so glad to have you on the team.

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  10. Is this meant to be done everyday for 8 weeks?

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    1. The way it is written 6 days a week but if you need to modify then you can.

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  11. Sounds great...I'm in!

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  12. I'm in! Need to lose 25lbs - this will be a great start!

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  13. I need to lose 25lbs - this would be a great start! I am in!

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  14. i'm in! as long as i can push a stroller too?

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  15. Count me in! Cant wait to start!

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  16. I'm in. I have been exercising on a regular basis but with the weather this would be a nice add on! Can't wait!! I have 30 lbs pounds to loose by june!!

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    1. From my calculations 20lbs by June sounds more healthy. Just remember that 2 pounds a week is what you are shooting for and more than that is doesnt mean fat loss. Weight is a number so by June you'll look 30 lbs lighter and who cares what the scale says if yoy look amazing. Keep me posted.

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  17. I am in!!! I like having a game plan and this sounds right up my alley = )

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  18. I need help! I have Pcos and its hard for me to lose weight, I want I weight 210 now I wanna be down to 150 by summer! Yeah I know thats alot but I wanna try. Can you help me Michelle?

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  19. I'm in! This could be the motivation I need.

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  20. I am in!!! Is this just as effective as running or your 3 week running program? I always assume that running does more than walking lol.

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  21. I would LoVe to be a part of this (:

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  22. I'm in! I just have 10 more pounds to lose to be back to my high school weight! But I would really like to lose 15-20. I'm 150 right now and in college. Ever since I was out of marching band, I gained weight (my school doesn't offer marching band) and I've always been over weight. I've changed my diet recently and started Zumba and lost my weight. I think this might help and keep me motivated! I really want to lose weight and gain muscle ultimately!

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  23. Thanks Michelle I am so in! I can't wait Monday will be the day to start te new me! It is completely awesome what you do here, thanks for responding to my initial post on the warm up page! Thanks again Michelle I can't believe I found someone I don't even know to motivate me!

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    1. So glad you did find me. I am totally here for you. Keep me posted.

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  24. I would like to be a part of this. Would this be okay for someone who doesn't have great knees? My doctor is okay with workouts but my knees aren't the best.

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    1. Yes, any time I throw in something you know you shouldnt do just continue walking.

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  25. OK. I'm in too.

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  26. I am in. Love working hard and trying something new.

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  27. I'm totally in!! Need to lose this baby weight... 15 months later. :)

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  28. OK. I'm going to go for it.

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  29. I'm in!! Need to lose this baby weight... 15 months later.

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  30. I'm in! I have been working out with Jillian since the beginning of the year; lost 11 pounds and have hit a standstill. Maybe a change will do me good as well...I really wanted to start running again this year but have not found it in myself as of yet. Looking forward to getting OUTSIDE and going!

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  31. I'm in! Looking forward to getting OUTSIDE and moving! I've been working out with Jillian since the beginning of the year and lost 11 pounds quickly but hit a standstill. Can't wait!

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    1. I am so proud of you for losing 11 pounds already. Now you can do some much needed enjoyable yet hatd walking.

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  32. I'm in!Just let me know when and how.

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  33. I am in! How do I do this workout? I need to lose at least 25 lbs by my wedding in October! Thank you! Inspirational :)

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    1. You can totally do that and more. Just stick to the plan workout atleast 5 days a week and drink lots of water.

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  34. I am in too! I need to get back in the groove!

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  35. what if your walk score is not in range I do onemile in 40mins?

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  36. I am in!!! Is this just as effective as running or your 3 week running program? I always assume that running does more than walking lol.

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    1. Yes they are the same. Walking you can burn more than someone running at a steady pace. I have created it with speed intervals which will help u burn more calories.

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  37. I would like to try this program. Have had some medical issues and need to get back on track. An added bonus is if I lose weight by summer.

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  38. I'm in too. I have tried running and I just haven't been able to get into it steadily especially by myself.

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  39. Let's do this!

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  40. I'm in. I've been training for a half marathon and it would be nice to throw a good walking day in between the runs.

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  41. This is the first time I am visiting this site/your blogs and I'm addicted already! I have been eating healthy and working out consistently since Thanksgiving. I am down 11-12 lbs and I have hit a stand still. The only cardio I have been consistently doing is kickboxing 3 times a week in addition to lifting. I think this might be a nice switch. I am trying to lose another 10 lbs by Memorial Day. Any suggestions for me and is this a possible goal I can reach? I am 5' 2'' and I started at 147 and now weigh 135. Thanks in advance Michelle!

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  42. This is the first time I am visiting this site/your blogs and I'm addicted already! I have been eating healthy and working out consistently since Thanksgiving. I am down 11-12 lbs and I have hit a stand still. The only cardio I have been consistently doing is kickboxing 3 times a week in addition to lifting. I think this might be a nice switch. I am trying to lose another 10 lbs by Memorial Day. Any suggestions for me and is this a possible goal I can reach? I am 5' 2'' and I started at 147 and now weigh 135. Thanks in advance Michelle!

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    1. Diet is a big part. So eat clean, drink lots of water and get your needed sleep. I am excited for you. Keep me posted.

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  43. I have been speed walking for years and LOVE it! But it is always so much more motivating to be accountable, so this is GREAT! Tell me more!

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    1. Check back this weekend. To see the whole workout routines.

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  44. I am confused. Did you reply to my comment? I just wasn't sure if I missed it.

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  45. I'm in too... I enjoy running, but I look forward to slowing it down a bit, but still getting results! Can't wait...

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  46. Will this workout work on a treadmill? Possibly on an incline?

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    1. Aw... No I didnt put that in. I will see what I can do for you though.

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  47. I am definitely in! Having some health issues so something a little less intense is just what I need till I can figure out what's going on. MUST.STAY.ACTIVE!!!

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  48. I'm in. I had a guy email me to tell me I wasn't what he was looking for. He's talked to me on the phone for almost three weeks BUT when we met...yeah..so I am getting my revenge...gonna get HOT! LOL

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    1. Thats the best thing you can do. Love it.

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  49. Hi Michelle! Count me in! Need to lose 10 lbs. I found your blog about 2 weeks ago and have been enjoying it. Be well. Thanks, ThedaJ

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  50. I am in! Lost 40lbs, but over the winter also lost my motivation and have put 10 lbs back on. Am so ready to get back on track! Thanks for this opportunity!

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  51. I'm in! The beach is only three months away...

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  52. Hello.....i dint know if i am on the wrong page but, I dont see the walking plan.....Am i on the wrong page?

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    1. http://lifeplusfitness.blogspot.com/2012/03/week-1-power-walking-weight-loss.html?m=1

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  53. I'm in! I don't have anyone around me thats good at keeping me accountable, and need some help! I am getting married in September, and am trying to lose has much weight as possible before then.

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    1. Congrats on your wedding. Stay motivated. Put up your calendar and start putting a smiling face on everyday you workout. Keep a clean diet and u will see change. Keep me posted. I want wedding pics.

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  54. Yes, this is perfect. So excited for u. I am walking beside you in spirit.

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  55. hey michelle. i was in love with the 9 week extreme workout. is it no longer available on your blog?

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  56. I am totally in, I've been walking now for a few days but this will definitely keep me being consistent. I can't wait to do this, so am I suppose to do the same pace for 8 weeks? Just to be sure...

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    1. Follow the program and the pace should change as you get stronger. Keep me posted.

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