Walking chart for calorie expenditure

WALKING TIME FOR EXPENDING 1000 CALORIES PER WEEK
DAYS PER WEEK	SPEED	100 LB (45 KG)	125 LB (56 KG)	150 LB (68 KG)	175 LB (79 KG)	200 LB (90 KG)
ONE	2 MPH 3 MPH 4 MPH	480 360 240	420 312 216	360 264 180	300 228 156	240 180 120
TWO	2 MPH 3 MPH 4 MPH	240 180 120	210 156 108	180 132 90	150 114 78	120 90 60
THREE	2 MPH 3 MPH 4 MPH	160 120 80	140 104 72	120 88 60	100 76 52	80 60 40
FOUR	2 MPH 3 MPH 4 MPH	120 90 60	106 78 54	90 66 46	76 58 38	60 46 30
FIVE	2 MPH 3 MPH 4 MPH	96 74 48	84 62 42	72 54 36	60 46 30	48 36 24
SIX	2 MPH 3 MPH 4 MPH	80 60 40	70 52 36	60 44 30	50 38 26	40 30 20
SEVEN	2 MPH 3 MPH 4 MPH	68 54 34	58 44 28	48 36 24	40 30 20	34 26 18

The above chart is an approximate guide to the length of time it would take you to expend 1,000 calories, whilst walking.

As an example, a 45-kg person would need to train 3 times a week at a speed of 3 MPH, for 120 minutes, in order to use 1,000 calories.

In order to increase your calorie expenditure each week, aim to walk either for a longer period, or wear a lightly weighted backpack to increase the workout. Look in Bodywork's, for other exercises.

Use the calorie expenditure chart, to workout how long it will take you to permanently lose those excess calories. Remember walking is the slowest calorie burner on the chart, and that each lb. of body fat is equal to 4,100 calories.

You can not lose 10 lb. in fat in a week, however you can in fluid and muscle protein. Avoid dieting like this, just "EXERCISE".

Remember the higher percentage of lean muscle tissue you have, the easier it is for you to lose weight, in the form of body fat.

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Additional resources :
Dieting Why diets don't work Calorie counter	Food diary Food combining Walking chart	Weight loss programs Height Weight chart