How Much Exercise?

[scoobysoo]

I am trying to figure out how much exercise I would need to do every day to help me get fitter and lose weight. The only exercise I really enjoy is walking, and the best time to do it would be straight after work, as I start work at 7:45 and I'm not getting up any earlier than my current 6:30 to exercise!!! But how long would be enough to make a significant difference? Is an hour enough? Also, if I did extra at weekends, and estimated that over the course of the week I did...say 10 hours of brisk walking, how many pounds could I expect to shift if I was also eating a healthy diet. I am currently edging towards 12 stone and need to lose about 2 stone by August. Please help.

[LouUK]

Hi there. The way to lose weight is to burn off more calories than you consume. You could exercise for an Hour every day, but if you eat cakes, crisps, biscuits, processed foods or take aways, you won't lose any weight. Basically 'cut out the crap'.
Eat fresh fruit and veg, fruit juices (not fizzy drinks), water to clear the toxins out of the body (which will help with cellulite), fresh meat and poultry. Any exercise that makes you hot and sweaty is working the heart, which burns of the calories (fat).
Don't try to fool yourself with low fat, even if you eat these 3 times a day, your calorie intake may still be high. Skipping is fantastic, it gets the heart working quick. You can start at 3 mins with favourite upbeat track and build up from there, you will be surprised at how quick your body will react. Try to build up by 10 mins a week. So after 2 weeks you do 20mins a day, 3 weeks 30mins a day.
Trust me though, it will only work if you watch what you eat too. If you want to self indulge, either only have small amounts (ie 1-2 pieces of chocolate) or make sure you work for longer/harder to compensate.

[kwicky]

The best method as you enjoy walking would be to get out of your car, bus, tube, etc before you reach work and walk the remainder. This may also save you money!

[scoobysoo]

Good idea, but I already walk to work and it's only 10 minutes away.

[tyler durden]

give us a few more details like ur age, sex, height. Walking is a great exercise, 10 hours a week combined with a healthy diet & u should be in great shape by august. Diet is as important as the walking, cut out any stodge like doughnuts, eat a bananna every day & drink lots of water. the little things make a difference too, - take the stairs not the lift (walking up hills is great), U say walkin is the only exercise u enjoy - dont u like sex? It's another great exercise if ur on top! so make sure u get plenty.
If ur still struggling in a few months, u might want to try weight bands that strap round your arms & legs while u walk, or a rucksack with some heavy books in it.
best of luck, - whats happening in August by the way?

[scoobysoo]

Thanks. Weight 12stone, height 5 foot 5, age 28. Event in August = my Wedding!!!

[Bigeye74]

Dr Atkins, and follow it religiously. Don't believe all the stuff about too much fat etc. It'll make you think about what you eat, especially refined carbohydrates. Top this up with exercise and you can get there. Exercise is described in the book. It is hard work and at first can leave you tired. Losing weight with any method is hard but I found the initial weight loss (a stone in my case) a great boost. Read the book ALL the way through and don't just pick the bits you like the sound of.

[tyler durden]

well congratulations!
Ur quite right, at ur height u should be aiming for around 10stone (not less then 9).
U could do atkins for a fortnight but i don't see the point given that u enjoy walking & u'v ages to achieve ur target. from what i'v heard atkins can can harm ur kidneys & give u bad breath:(. Being healthy really isn't about diets, its about lifestyle. start as you mean to go on, eat well & exercise in a way you enjoy & you'll get into great shape & stay that way for the rest of your life.
I would also suggest u try a martial art, you'll probably enjoy it, it's excellent exercise and obviously very useful.

[Bigeye74]

'I've heard that atkins gives you bad breath'..... don't take this as gospel. Also don't use it as a 2 week solution, its a change of diet totally that reduces you refined carb intake. The diet also advises exercise. As with all things educate yourself fully and stick to it. If your calorie intake is massive and you don't exercise, walking will cause a slight weight loss. However this will soon stop. Change your diet and use progressive exercise and you'll get there.
As for harming your kidneys..."I've heard" isn't a scientific proof. I heard that aluminium pan caused altheimers and that was rubbish.

[tyler durden]

actually there is scientific proof that high fat diet can permanently damage yor kidneys. The atkins diet isn't backed or approved by any health organisation in the world.
With crash dieting 30% of weight loss can be muscle loss. Not only is muscle part of what makes you look good, but it burns calories -even while you sleep.
It is scientifically proven that a healthy diet should consist of small amounts of lean protein with complex carbohydrates (fruit, veg, wholemeal bread). Keep saturated fats, sugar & salt to a minimum.

I can't imagine anyone eating healthily & walking an hour every day & not loosing weight. 20 minutes a day is enough to push up most peoples metabolic rate. You may find an hour of brisk walking every day too much to start with, so the idea would be to work up to it. Make sure you get 8hours sleep every nigh aswell.
good luck :)

[Bigeye74]

Ah the scientific proof without any references and no doubt funded by the diet industry. I don't believe that atkins is a crash diet if done correctly. Furthermore I don't remember eating pure fat. Bodybuilders follow a similar program and i don't think they'd be interested if there was confirmed muscle loss. The only bad thing about the ketogenic (IMHO) diet is the damage its done to companies like slimfast that sell processed rubbish at a high price.
The 'scientific' diet you detail is very similar to that of the atkins diet. Though which scientist decided this seems to be a mystery.
Excercise, determination and Atkins (or a group support diet). Best way, nuff said.