Go from Sedentary to Slim in 12 Weeks with This Breakthrough Walking Plan
by Sarah Lorge Butler with Leslie Bonci, MPH, RD, and Michele Stanten
Rodale, 2013. 298 pages.
This is the book I used in 2013 to lose ten pounds and increase my fitness level.
I checked out a copy from the library and liked it so much, I bought my own copy, which I could write in.
This year, I moved to a condo next to a small lake. I wanted to increase my fitness and lose some weight. The beautiful thing about walking is that my beautiful lake was wonderful motivation. (I did stop when the weather got cold and dark. But I plan to start up again in Springtime.)
It’s now been two years since my stroke. I did not have the stroke because of poor fitness, but after having the stroke, I was much less active, and I ended up with pretty poor fitness.
What I like about the program presented here is that they gradually increase the amount of work you do. The first week’s workout has you do 2 to 4 brisk walks for 20 to 30 minutes. You will also do 3 Speed Walks. The first week, the Speed Walks just involve a 2-minute warm-up at an easy pace, followed by 4 minutes at a brisk pace and 1 minute at a fast pace 4 times. You finish up with 3 minutes of easy walking.
As the weeks progress, the amount of time you spend walking at a “fast” pace increases. Since they use descriptions of “easy,” “brisk,” and “fast,” anyone can adapt this program to their own level. About halfway through the program, they add in Challenge Walks, just walking as fast as you can for 15 minutes. They also have you time your walking at the start and at the end of 12 weeks.
Now, I had some interruptions. When I had a month-long headache, I took some time off walking, and had to start back up a few weeks earlier than where I left off. They have some diet advice, which I didn’t pay a lot of attention to. (I was more interested in fitness than losing weight, though I was very happy to lose ten pounds.)
They have tips along the way to help your walking form, and inspirational stories from their test group.
I think this is a great program for people at any fitness level. You can adapt what it means to do “easy,” “brisk,” and “fast” walking to whatever you need it to be.
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