A 21-Day Walking Plan for Fat Loss


Today, in this modern era that we are living, greater is the number of people who are going crazy for gym classes and diet regimes. People are trying to make better versions of themselves choosing the hardest way, by adding some high intensity interval trainings to their everyday lives and keeping to certain healthy diets that causes only carvings to them. The truth is that there are simpler ways how to run a healthy life.






Unless you are training for certain sport or competition then there is no need of exhausting your body. All you need is to maintain a healthy way of living, and the same may be achieved by a normal physical activities and a proper diet. As a good recommendation may be given the 80/20 rule, which explains that 80% of the weight loss comes by implementing certain healthy changes to your everyday diet, while the 20% comes from the physical activities that you are performing.

If you are new in this weight-loss journey, fining the most suitable exercises for your body will be the best. The recommendation of today’s article is to start your weight-loss with walking. If you are wandering why walking among so many exercises and other fitness trainings, the answer is very simple. Because of the benefits that the walking is offering, starting from prevention of heart disease, type 2 diabetes, high blood pressure, through maintained healthy weight, to strengthen bones and muscles, as well improved mood, balance, and coordination. If all these benefits are a great reason to start with your walking tour even tomorrow, then do it.

In order to help you, we have prepared a 21-day walking plan so that you may lose the extra fat that you have.

Following is the plan that you will get stick to it in order effective results to be achieved.

– Easy walking intensity: you will have to feel as a stroll while walking;

– Moderate walking intensity: you will need to increase the pace, but still you will have enough breath to hold a conversation; and

– Fast walking intensity: during this level you will consider talking as a hard part to be performed.






Walking Week no.1 – during this week it is up to you if you want to split the minutes between the mornings and evenings:

– Day 1: start with 10 minutes of walking. Make sure you are keeping steady and easy pace;

– Day 2: walk for 12 minutes. Make sure you are keeping steady and easy pace;

– Day 3: walk for 15 minutes. Make sure you are keeping steady and easy pace;

– Day 4: walk for 18 minutes. Starting from this point until the end of the week it may be easy for you to split the minutes on morning and evening walks i.e. you can walk 9 minutes in the morning and 9 minutes in the evening;

– Day 5: walk for 20 minutes. Make sure you are keeping steady and easy pace. Walk 10 minutes in the morning and 10 minutes in the evening;

– Day 6: walk for 22 minutes. Make sure you are keeping steady and easy pace. Walk 11 minutes in the morning and 11 minutes in the evening;

– Day 7: walk for 25 minutes. Make sure you are keeping steady and easy pace. Walk 13 minutes in the morning and 12 minutes in the evening.

Walking week no.2 – during this week you will have to increase the walking intensity from easy to moderate:

– Day 8: walk for 14 minutes. You should walk 2 minutes easy, then 10 minutes fast, and 2 minutes easy again;

– Day 9: walk for 16 minutes with a moderate intensity;

– Day 10: walk for 18 minutes. You should walk 3 minutes easy, then 12 minutes fast, and 3 minutes easy again;

– Day 11: walk for 20 minutes with a moderate intensity;

– Day 12: walk for 22 minutes. You should walk 4 minutes easy, then 14 minutes fast, and 4 minutes easy again;

– Day 13: walk for 24 minutes with moderate intensity;

– Day 14: walk for 26 minutes. You should walk 5 minutes easy, then 16 minutes fast, and 5 minutes easy again.

Walking week no.3 – during this week you will have to increase the elevation of the walking:

– Day 15: walk up and down at some stairs or a path that has an increasing elevation for 15 minutes. The last 2 minutes you will have to walk slowly;

– Day 16: walk 25 minutes with a moderate intensity;

– Day 17: walk up and down at some stairs or a path that has an increasing elevation for 17 minutes. The last two minutes you will have to walk fast;

 Day 18: walk 27 minutes with a moderate intensity;

– Day 19: walk up and down at some stairs or a path with increasing elevation for 17 minutes. The last 3 minutes you will have to walk slowly;

– Day 20: walk 30 minutes with a moderate intensity; and

– Day 21: you need to walk fast for 25 minutes and the last 8 minutes to walk slowly.





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