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Via MSN.COM

Plan 1: Walk off weight

Walking is the exercise of choice for more than 2,300 members of the National Weight Control Registry database, people who’ve successfully lost an average of 66 pounds and kept the weight off for more than five years. To join these ranks, Lee Scott, a Toronto-based walking coach and creator of the DVD “Simple Secrets for a Great Walking Workout,” suggests beginners start by walking for 10 minutes, twice a day, five times a week.

Keep on building, she continues, by increasing the duration of your walks to 20 minutes, twice daily, five times a week. As you become more comfortable, “go a little faster,” says Scott. “After three minutes of easy walking, pick it up to a pace where it feels like you’re late for an appointment. Do this for as long as possible.” And once a week, set aside time for a long walk. But ease into it, adding five minutes each week until you’re comfortable walking for an hour.

Plan 2: Speed up the fat burn

To burn more calories, Scott suggests picking up your pace and adding some simple toning exercises to your walking routine (see Plan 1). Beginning in their 30s, women lose about 5 pounds of muscle a decade, says Scott. This muscle loss leads to a drop in the number of calories burned each day — up to about 70 fewer calories. “That’s enough to add 7 pounds of fat a year,” she says.

To counter this natural side effect of aging, Scott recommends women strive to maintain a moderate-to-brisk pace with their walks. “Adding short bursts of skipping and jumping can also strengthen bones,” she says.

In addition to your walks, try simple toning exercises like arm dips and side lunges. For the dips, sit on a low wall or bench with your hands next to your hips. Slide just off the bench, bend your elbows 90 degrees, and lower your bottom toward the ground. Hold for a count and then lift yourself back up. Repeat this 10 times.

To do the side lunges, begin with your feet together and your hands at your hips. Step your left leg out to the side, bend the knee and lower yourself, keeping your left knee over your ankle. Hold for one count and return to the start position. Do this 10 times before switching legs.

Plan 3: Shape up fast

If the winter months found you more likely curled up on the couch than hitting the pavement, this workout will get you back on track quickly. Intervals, which are short bouts of fast walking, are the key, says Scott.

Begin your walking workout with an easy three- to five-minute stroll. This will prep your muscles and reduce your risk of injury. Ramp it up to a moderate pace for 10 minutes. Then begin your speed intervals: Walk as fast as you can for 30 seconds followed by two minutes at a brisk pace. Alternate the two for 10 minutes. “You’ll move faster if you take smaller steps,” says Scott. “And bending your arms helps you cover more ground and burns up to 15 percent more calories.” Finish with five minutes at a moderate pace and three minutes at a stroll.