Walk Your Butt Off!: Go from Sedentary to Slim in 12 Weeks with This Breakthrough Walking Plan
Sarah Lorge Butler
Format: PDF / Kindle (mobi) / ePub
This simple plan teaches readers how to incrementally build their walking speed so that they lose weight faster. Developed by former Prevention fitness director and walking expert Michele Stanten, Walk Your Butt Off! by Sarah Lorge Butler will not only get complete beginners started with a walking program but will also help the more than 100 million Americans who already walk for exercise to break through plateaus and boost their results. Readers will also come to view walking as an athletic endeavor and see their workouts asan inviolable part of their day. And, at no more than 30 minutes each, these daily walks can fit into even the busiest schedule. Paired with simple nutrition secrets from renowned sports nutritionist Leslie Bonci, this easy step-by-step guide to permanent weight loss is suitable for everyone.
started, each of the volunteers was tested with a 1-mile walk on a treadmill to determine their speed. Twelve weeks later, we tested them again, and every single participant was faster, whether by several seconds or several minutes. One overachiever, Sandra Hamill, cut nearly 6 minutes off her walk time! This is great on several counts. The participants are fitter, stronger, and healthier, as the walk tests show. They’re in better condition now than they were when they started. They’re also
stage, you can progress more quickly. Try a speed walk and a brisk walk during the next few days to see how they go. If they go well, you can bump up to the next stage on your next scheduled speed walk. * * * Step 2 When you’ve figured out what you really want, have some. Be mindful of your quantity. You don’t have to eat a lot to satisfy a craving. Set the parameters and go get it. If it’s ice cream you’re after, buy a kiddie cone. If it’s chips, go to the mini-mart and get a
important ones for weight loss, but I’ve had to learn it’s better to get through the whole workout than to kill yourself on the first speed interval! Accountability is key: The program, and having to send in my logs, has been important. On Thanksgiving Day, I had to get up at 6 a.m. to get a walk in before we left for the day. I never would have done that before. Having people watch what you’re doing changes your mind-set. I’m looking for ways to replicate that accountability when the program
snack. A snack should be premeditated. A snack is an eating occasion, served from a plate, when you pay attention to the food going into your mouth and actually taste it. (It’s not license to put your hand in a bag of pretzels and stuff a bunch in your mouth every few minutes.) If you’re hungry for a snack, go ahead, but make sure it mimics a meal. Aim for 200 to 250 calories; include protein, fiber, carbohydrate, and a little fat; serve it from a plate; and have two items: an apple and a piece
Photographs by Tom McDonald/Rodale Inc. Book design by Christina Gaugler Cover design by Amy C. King Library of Congress Cataloging-in-Publication Data is on file with the publisher. ISBN 978-1-60961-882-7 direct hardcover ISBN 978-1-60961-883-4 trade paperback ISBN 978-1-60961-884-1 eBook We inspire and enable people to improve their lives and the world around them. For more of our books visit prevention.com.