Paul is a 63 year old retired school teacher who spends most of his days gardening in the summer and hibernating in the winter. Apart from his gardening Paul is very inactive, he comes to Bodypro once a week and plays table tennis once a week but apart from that he doesn’t do much else. Paul has been coming to Bodypro for a number of years with the aim of losing weight, getting fit and increase his flexibility and mobility. Over the past few years of training Paul has maintained his weight and fitness rather than achieve his goals mainly due to his inactivity. Paul weighed himself after Christmas and he weighed 20st 7lbs, which made him realise something had to change. I’ve never thought Paul had the worst diet but he decided to cut out alcohol, bread and chocolate at the turn of the New Year. He started walking daily by getting his wife to drop him off at school where she works so he had to walk the 2 miles home. From these small changes Paul started to see results so he started walking even more and aimed to hit 10,000 steps a day. He currently weighs 18st 6lbs, which is a total weight loss of 2 stone and 1 lbs. Walking more, whether it’s for work or leisure, is an easy way of being more active without trying too hard. The average person walks between 3,000 and 4,000 steps per day. Setting yourself a target of walking 10,000 steps a day can be a fun way of increasing the amount of physical activity you do. A person aged 45 and weighing 70kg (about 11 stone) can burn around 400 calories by walking 10,000 steps briskly (3-5mph) so it would take you 8 ½ days to lose 1lb of fat. Here are a few simple tips to increasing your step count:
get off the bus early and walk the rest of the way home or to work
walk to the station instead of taking the car or bus
take the stairs instead of the lift
walk the children to school
walk the dog.
We have found that a Fit bit alongside the phone application works really well for monitoring your steps, heart rate and calories burned and would definitely recommend this for anyone who is inactive and looking to lose weight and get fit. We would like to congratulate Paul on his achievements and wish him well with keeping it up.