Researchers in the UK studied the walking patterns of overweight and normal weight individuals and found only one difference.

On Sundays, the overweight group walked an average of 2221 steps less than any other day of the week. The normal weight group reported no reduction in walking on Sundays.

So if you find yourself spending Sunday’s on the couch, schedule an hour for a Sunday stroll to increase your activity level.

For maximum fat loss results, you could perform interval walking, alternating between fast walking for a minute and slow walking for a minute, repeated up to 10 times. This should help boost your metabolism and fitness, while lowering your body fat faster than regular walking.

Eventually, work up to doing this interval walking program 4 days per week and add two or three total body strength training workouts to round out a balanced bodysculpting program.

Even better, add some bodyweight strength training exercises to the walk and you’ll sculpt your body and get better results. So stop along the way and do some pushups, squats, and lunges. If you are strong enough, do some chinups on monkey bars.

Once you get home you can do some ab exercises like the plank and side plank, or even more advanced mountain climber exercises. You should also get a cheap Stability Ball and use it for lying leg curls, a great exercise for the back of your legs that anyone can do, even people with sore knees.

Although it is not recommended to lose weight at an all together rapid pace, it can be useful if you are looking to drop those pounds in time for some sort of event. Maybe you have a wedding coming up, a big date, your anniversary, or whatever the case may be, it is understandable to want to lose the weight rather quickly.

Let me just tell you, that with any rapid weight loss diet you go on, you are likely to put the weight right back on unless, you can go on starving your self for the rest of your life.Furthermore, most of the initial weight you will be losing is water weight, and if your goal is to lose weight quickly you will most definitely be losing muscle mass, as well as fat.

With that said, it is important to note that 1 pound of fat equals about 3500 calories, and your body burns around 2000 calories a day by itself. Therefore your goal is to have a calorie intake of only 1500 calories a day, go for a thousand if you think you can handle it. Make sure that most of your calorie intake is from proteins however, because, not only will it suppress your hunger, but it will also allow you to lose more fat than muscle mass.

Make sure that you aren’t avoiding carbohydrates altogether though. They give your body the energy it needs to function correctly. Also, make sure that you exercise for a good 30 minutes at pace you can handle, on either a treadmill or an elliptical machine. A treadmill will do a better job, but the elliptical is also good.

If you follow this plan, you will be losing a little over a pound a day, but like I said, once you stop this routine of only 1000 to 1500 calories a day you are very likely to go right back to your normal size.

If you need help planning your diet, fat loss 4 idiots has an excellent program. You can get their program when you visit my page from the link below.

Also, if you want longer lasting results with your fat loss, you can also check out the other programs that are offered when you visit my page.

Good Luck to you and take care!