Jul 232014
 

walking-legs-628x363

W is for Walking

Can you lose weight with just walking? Hell yes you can! Don’t disregard walking. If you’re just starting out with fitness or trying to lose some weight but don’t know where to start, you don’t have to start training for a marathon. It’s okay to start small.

“In studies, Weltman has found that women who do three short (about 30-minute) high-intensity walks plus two moderately paced recovery walks a week lose up to six times more abdominal fat than participants who simply stroll five days a week. (source)”

Walkers are athletes too. Don’t let anyone tell you otherwise. If you’re moving your body and trying, it’s a good thing. Walking is good because you can do it almost everywhere and it’s not something you need to plan ahead. It’s easier on the joints than running and you can still burn a decent amount of calories:

“If you walk at a pace of 4 miles per hour (a common pace) you can burn the following amount of calories per minute: 120 lb. person = 4.7 calories; 140 lb. person = 5.5 calories; 160 lb. person = 6.3 calories; 180 lb. person = 7.1 calories; 200 lb. person = 7.8 calories; and 220 lb. person  = 8.6 calories. (source)” 

So if you weigh 160 pounds and walking for 20 minutes, you could burn 126 calories. In only 20 minutes!

If you’re at work, keep an extra pair of walking shoes at your desk so you can go for walks during the day. I definitely recommend that all runners get fitted at a professional running store for the right kind of shoes. The same goes for walkers. It’s usually free and they will help you pick the shoes that are right for your body. It makes a huge difference! Check out these old posts about the topic: Tip for New Runners: Shoe Fitting and Is it Time for New Shoes?.

Here are some more tips on getting started and sticking with a walking program:

Find a walking buddy. Most things are more fun with a friend! Find a coworker, neighbor, friend to go for walks with you. Maybe your significant other wants to join you for a brisk walk after dinner–this will give you both a good chance to talk and bond. Another tip — get a dog! :D

Track your mileage. There are a TON of apps out there that can track how far you walk. There’s MapMyWalk, RunKeeper or my personal favorite–CycleMeter. I love Cyclemeter because it’s accurate and reliable. I used to use RunKeeper and MapMyRun but that was a few years ago and the GPS used to drop out a lot so I never REALLY knew what mileage I did. With CycleMeter you can change it to almost any activity you can think of. It tracks your distance, speed, elevation, so many things! It’s a great tool.

cyclemeter

Track your progress. Use MyFitnessPal or DailyMile to log your  mileage. Not only will it help you keep track of your progress, it can be very motivating! I don’t know about you but seeing it in black and white makes me feel good and makes me want to try hard. It can also help me set goals.

Technology is your friend. There are tons of gadgets out there to help you. If you have a smart phone the above apps I described are great and many are free. If you don’t have a smart phone, you can try a few different things. I’ve never tried it but I have several friends that rave about their FitBit. Pedometers are good, but I don’t know how accurate they are (I always had cheap ones). Finally, there are tons of watches/heart rate monitors out there that track that stuff. Garmin is a great one (and on my wishlist!). If you can’t get a smart phone or a fancy gadget, there are cheaper versions out there–or there is the SUPER cheap option of driving the route in your car and seeing what the mileage is. :)

Set goals. Start small. Walk around the block on your break at work, walk for 15 minutes after dinner. The more walking you get in, start making goals that you can work towards. Having specific goals helps in so many ways. It’s tangible and not just an abstract thought like “I want to walk more.” Instead, say “I will walk 1 mile today and 2 miles tomorrow.” Or while you are out walking, set a goal like “I will walk to the corner park and then back.” I do this when I’m running. When I’m feeling like quitting I think, “I’ll just run to that next lamp post and then turn around.” And often times when I get to that lamp post I can keep going.

Add hills. Don’t start doing hills in the beginning, work up your stamina and then start adding the hills. Your heart will start pounding harder and you’ll burn more calories.

Add weights. Back in the day I remember when speed walking was the thing and everyone was doing it and they had hand weights and then there were the ankle weights and I’ve also seen weight vests. Weighing more definitely burns more calories. I don’t know that I would add weights in the beginning, but later once you’ve lost some weight I can see where hand weights would be helpful.

Hydrate! I got a hand held water bottle for running and I love it. I can’t tell you how many times I used to be out on a run, far from home or the office, dying of thirst. There were a few times in the summer when I used to run the waterfront at lunch where I got dizzy and almost passed out because I was dehydrated and overheated. In the summer I mix 1/2 Gatorade and 1/2 water in my running water bottle. It was the best $20 I could spend. So take your water with you when you walk!

You can also Prancercise. ;) You’re welcome!

fl-prancercise-viral-video-20130530-001

Speed Up. Not in the beginning. Listen to your body and wait until your stamina builds and walking is easier. Once you’re doing it on a regular basis and maybe it’s getting a little boring, spice it up by walking faster. You never know, speed walking may turn into running!

speedwalking

Recently I went walking with a coworker during lunch. She’s trying to lose weight and got a FitBit to track her steps. She loves it that thing! It’s encouraged her to walk more and that’s great. Anyways, it was a nice sunny, warm day and we walked for 30 minutes. It reminded me how much I like walking. I used to walk the Hawthorne Bridge every morning into work (nearly 2 miles) and I also walked during my lunch breaks. I got pretty fast at it and could walk from the office all the way to PGE Park and back during my lunch break. I did so much walking and then my knees starting acting up and I quit walking. I realized just how much I miss doing it and I vowed to get back at it! It’s relaxing and exhilarating at the same time. AND IT’S FREE!

Are you a walker? Any tips? 

A-Abstinence * B-Balance * C-Calories * D-Vitamin D * E-Emergency * F-Fast Food and Fine Dining * G-Gym Bag * H-Happy Weight * I-Intervals * J-Jumping * K-Keeping Sane * L-Losing Weight * M-Measuring Mistakes *N-Nemesis * O-Open * P-Plateaus Q -Quitting * R-Runner’s Knee * S-Support * U – Unattainable * V – Victory *

Share
Jul 012014
 

Back in the early days of this blog, I used to write a lot about the workouts I did. I was focusing on running and I used to run the waterfront loop during my lunch hour (man, I have so many fond memories of that). On the weekends Michael and I used to ride our bikes on the 40 mile Springwater Loop around Portland. These were the focuses of my blog. Weight lifting was pretty non-existent on 110pounds.com. I just didn’t like it. I didn’t really spend much time on it and didn’t see any changes in my body as a result. I thought it was a waste of time. Boy was I wrong. Several injuries that sidelined me from biking or running meant I had to find SOMETHING I could do. That’s when I started lifting weights.

Funny, when you lift weights FOR REAL, like it’s your main focus, several times a week for months on end–you DO see results! Who knew? That started the love affair with weight lifting. Once I saw a change and felt a change, I was convinced. I haven’t done a post in a long time about what kind of work I’m doing in the gym. I wanted to share what my favorite workouts are lately in this post.

Kettlebell High Pull

This is one that I learned at The Warrior Room but with two kettlebells. At first it was hard and I didn’t quite get it. I kept dropping my elbows but once I practiced a bit and found my rhythm it was easy and FUN. Check out this video on how to do the High Pull. Fast-forward to about 45 seconds in to see a demonstration of the move. The video is only using one kettle bell and when I do it, I use two. Currently I’m using two 15 pound kettlebells. This isn’t a great picture, but it gives you an idea:

Dell-High-Pull

Kettlebell Swing

This is the basic swing, one move you learn on day one with kettlebells. I’m currently using a 30 pound kettlebell. I could probably go up to 35 but I tend to air on the side of caution when it comes to increasing my weights. I know, I know, if I want to see progress I need to up the weight! I try my best but my history with injury has made me overly cautious and as such, I tend to get stuck in ruts for awhile before I go up in weight.

imgres

One Leg Romanian Dead Lift

This one can be done with free weights or with kettlebells, whichever feels most comfortable with you. I love this exercise because it reminds me just how imbalanced my body is. One side is ALWAYS more wobbly than the other. I also notice that if I take a break from doing this exercise I lose whatever balance improvements I’ve gained pretty quickly. I am currently using two 15 pound weights for this exercise. I’d like to go up to 17.5 pounds soon but I keep having setbacks and have to start over again.

Single-Leg-Deadlift-Kettlebell

Chest Press

There is nothing flashy or fancy about this exercise but it’s functional and I notice a difference when I do it consistently. I lay down on the bench and then do a few sets of presses with a 30 or 35 pound barbell. I could probably increase to 40 pounds any day now if I’d stop being so cautious. :) This is a move that helps me with day to day life. For example, Michael and I recently bought a new bookcase and had to move the old one into the office and then move the new one to the living room. These were very large, very heavy pieces and while there was no way I could life it all by myself, it was certainly easy with the both of us and I did not struggle with carrying the weight. Yay for weightlifting!

dumbbell-bench-press-450x250

Leg Abductions/Adductions

This exercise is something I’ve been doing for awhile, on and off depending on what kind of resources I have handy. My physical therapist suggested I do this to strengthen my glutes (when I was trying everything I could to fix my knees). It works. I can feel it! I use one of the machines at the gym and do both legs. If I don’t have access to the machine, or I’m at home, it can be done with those stretchy bands, but I like the machine better.

imgres-1

Bird Dog

This one is a suggestion from my physical therapist, as well as a yoga move. It’s a funny name but it is so beneficial–for runners, for anyone with muscle imbalance or chronic injury. It works on the core as well as the glutes and hamstrings. I work this move into my abs workouts.

imgres

The Result

A recent workout included all of the above moves, plus a few other various things (some balance exercises, ab exercises and weight machines), 15 minutes of the elliptical and 10 minutes of stretching. This was the calorie burn:

photo

Not bad, huh? I’m working on strengthening my core and still working on my glutes. I know they are a weak part of my body and if I’m going to be serious about getting back to running I need to focus on my weaknesses or this will never stick! I’m glad I’ve been sticking with the weight lifting. The focus may change (I go back and forth in focus between the glutes, triceps and abs) but the bottom line doesn’t: lifting weights makes me feel better and stronger. Read these two interesting articles I found:

7 Strength Training Myths Every Woman Should Know

Why Women Don’t (But Should) Lift Weights

If you’re on the fence about starting a strength training program, I recommend you give it a chance–at least for a few weeks. Give it four weeks of 2-3 sessions each week and you WILL see a change. It might be a change on the scale (most likely a loss!), you might notice you are stronger, you might feel better or you might notice some muscle definition you never had before. Sure you won’t look like Arnold Schwarzenegger after just a month of lifting weights, but trust me. If you stick with it, you will see a difference. Ladies: don’t be intimidated! You have every right to be there with the guys and show them what you got! Don’t be shy! I let my shyness keep me away for far too long. I am so glad I learned to love weights!

Share