How to Exercise on the Volumetrics Diet

Step-by-Step Guide

1. 1

   Step 1: Wear a pedometer for a week to determine how many steps you take each day.

   Add up the total number of steps and divide by 7 for your average daily steps.
2. 2

   Step 2: Start by adding 1

   These 1,000 steps equal a distance of about 1⁄2 mile (0.8 km).
   
   To accomplish this, try:
   Walk instead of watching television or surfing the web.
   
   Play outdoors with kids or walk around the field while they are playing sports. , You might want to try some of these strategies to help you reach your goal:
   Take your dog on longer walks.
   
   Park farther away from your destination.
   
   Take the stairs instead of the elevator.
   
   Walk instead of drive to run an errand. , You may have to add a nightly walk in your neighborhood or other activity to reach this goal. , Here are some strategies to try:
   Try to complete every 2,000 steps 5 minutes more quickly than you did before.
   
   Add hills or inclines to your walk.
   
   Alternate between fast and slow speeds throughout your walk.
   
   Add hand weights to your workouts.
3. 3

   Step 3: 000 steps to your daily average during Week 1.

4. 4

   Step 4: Add an additional 1

5. 5

   Step 5: 000 steps per day during Week 2.

6. 6

   Step 6: Continue adding 1

7. 7

   Step 7: 000 steps per day each week until you reach a goal of 10

8. 8

   Step 8: 000 steps per day.

9. 9

   Step 9: Increase the intensity of your walking.

Detailed Guide

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