So, you don’t need to walk only 4 miles in one day. You can walk an additional 3 miles and burn 300 more calories that day. You can also walk shorter distances, all you need to do is to adapt it with your schedule. A pedometer will assist you to burn more calories while walking and implementing your daily plan.

Pedometers and Weight Loss

If you intend to lower your weight with walking, you should buy a pedometer or wrist band that can monitor your daily exercises. This will boost your chances to achieve your desired results.

A pedometer is a helpful accessory and you should wear it close to your hip area. It doesn’t weigh much and has a lot of properties. One of the best property is that it can tell you how much steps you take during the day.

If you know how many miles you are walking in one day, you will know how many more you will need in order to burn additional calories. You will know if you need to make longer steps or distance through the day in order to notice an improvement in the number on the scale.

In case you are having 8,000 steps in your daily routine and still maintain the body weight, the number of steps that you should add in your daily routine is only a mathematical problem. Adding your mileage as per the number of calories you need to burn (more details explained in the text below).

How Many Steps to Take to Lose Weight?

Most of the people need to have 2000 steps in one mile in order to burn calories and lose weight. You can burn 100 calories in one mile. The pedometer will monitor your steps, noting how many calories are burnt and how many miles you walked that day. Some extra working out is not necessary. All you need to do is to add more steps in your daily routine.

1 Mile = 2.000 steps and 100 calories burned
1 Pound – 3.500 calories
Losing 1 Pound of weight weekly = 500 calories daily
You will need to have 10.000 steps on a daily basis in order to lose 1 pound in a week

Here are some tips how to adapt your walking when you have a busy day if 10.000 steps seem too much walking (you can start slowly and lose less weight and then increase the number of steps to 10.000)

– Don’t use the bus always, you can walk to your home or work, or you can simply get off the bus on the halfway of your destination
– Don’t park your car on the destination where you need to get, park it somewhere far away and take a walk
– You can walk to the station and forget about taking a taxi or a bus
– Never use the elevator, instead take the stairs.
– Walk with your children to school
– If you have more sophisticated pedometer you can check the number of pounds you lowered or how many calories you have burned. This info will give you the exact picture of what you achieved with your walks.

Due to the delicate elements recorded you should purchase a nice quality pedometer if you can afford it, which will record each step you had and each calorie you burned. The American Medical Association recommends using pedometer for better weight control and more efficient weight loss.

The plank is the best static exercise that strengthens the core and other parts of your body. If you follow the plank challenge, you will burn belly fat, strengthen the back muscles, strengthen the buttock, leg and arm muscles.

You can slowly increase strength levels and plank timing each time you repeat it for 4 weeks with this challenge.

If you are ready to do this you should have a proper upright standing and position. Keep your upper part of the body straight in line with the elbows and toes when they are slightly raised.

Keep up this straight position. Take deep breaths, and feel the stomach muscles get strong, along with the neck and head. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance.

The Challenge

First day -20 seconds

Second day-20 seconds

Third day-30 seconds

Fourth day-30 seconds

Fifth day-40 seconds

Sixth day-Rest

Seventh-day-45 seconds

Eight-day-45 seconds

Ninth day-60 seconds

Tenth day-60 seconds

Eleventh day-60 seconds

Twelfth day-90 seconds

Fourteenth day-Rest

Fifteenth day-90 seconds

Sixteenth day-90 seconds

Seventeenth day-120 seconds

Eighteenth day-120 seconds

Nineteenth day – 150 seconds

Twentieth day-Rest

Twentyfirst day-150 seconds

Twenty-second day-150 seconds

Twenty-third day-180 seconds

Twenty-fourth day-180 seconds

Twenty-fifth day-210 seconds

Twenty-sixth day-Rest

Twenty-seventh day-210 seconds

Twenty-eighth day-240 seconds

Day 28-until disappointment

As you definitely know, it is of high significance to be physically dynamic in the event that you need to get more fit and be fit. Likewise, we encourage you to abstain from devouring greasy sustenances. A reasonable eating regimen and standard exercise will assist you with getting free of abundance weight and get the body you generally longed for.

Luckily, we have 5 exercises for you that will make you feel full of energy. They’re super easy to do, can be done sitting in a chair and can give you that flat belly you’ve dreamt of.

Sitting for a long time isn’t good at all and it can affect your body and health. One research project found that people who spend most of their day sitting are more prone to getting diabetes, cancer, cardiovascular diseases, and obesity.

Luckily, we have 5 exercises for you that will make you feel full of energy. They’re super easy to do, can be done sitting in a chair and can give you that flat belly you’ve dreamt of.

Here are the 5 exercises you can do in a chair that will give you a flat belly:

1. Bending

Place your feet flat on the floor. Straighten your arms at the level of your shoulders. Twist your upper body to the right, bend and touch your right foot with your left hand. Stay in the position for a couple of seconds. Return to the starting position and then touch your left foot with your right hand. Do 25-30 repetitions.

2. Knee to Chest Lift

Sit on the chair and keep your back straight, without touching the chair. Your feet should be on the floor, hip-width apart. Lift your right knee and pull it towards your chest. Keep your belly sucked in and back straight. Do 30 repetitions by alternating your knees.

3. Double Knee Lift

Sit on the chair and keep your legs together. Hold the sides of the chair with both hands. Keep your back straight, lift your knees and pull them towards your chest. Keep your abdominal muscles tensed. Put the feet down without touching the floor. Do 20 repetitions.

4. Body Lift Above the Chair

Sit on the chair and hold the arms of the chair tightly. Lift your body above the chair so that your legs and hips are up in the air. Raise your knees to your chest. Stay in the position for 20 seconds and then return to the starting position. Do 4 repetitions.

5. Knee to Elbow Lift

Sit on the chair. Keep your back straight without touching the chair. Place your hands behind your head. Lift your right knee towards your chest. Bend the left elbow towards the knee. Return to the starting position. Do 15 repetitions. Change the knee and elbow and do 15 repetitions.

source: https://www.womendailymagazine.com