Free walking chart

The free walking chart for calories below 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 our FREE 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.