A 21-Day Walking Plan For Fat Loss
When trying to lose weight, you need to keep in mind that 80% of weight loss is stimulated by a healthy diet and only 20% comes from our physical activities. Yet, when it comes to exercising, you should also know that walking is one of the best ways to get in shape, strengthen the muscles, and improve general health.
In the words of Joel Snape, editor-at-large of Men’s Fitness magazine:
”Walking might seem unglamorous next to more calorie-intensive and sweat-buffed commuter options like cycling and running, but it comes with several key advantages.
Firstly, it’s low intensity, which means it’s easy on the joints, helpful for promoting blood flow, and hard to mess up. And because it raises your heart-rate without sending it thudding through your chest, it’s also more likely to relieve stress than cause it: a 2015 study found lunchtime walks improved enthusiasm and relaxation at work. In contrast, running sends forceful shocks through your lower limbs, promoting the production of the stress hormone cortisol.
Most of all, walking is easy: there’s no mental preparation, no getting your shoes out the night before, no at-the-desk sweats that repulse co-workers.”
Therefore, walking will help you maintain a healthy body weight, strengthen the muscles and bones, improve mood, calibrate your orientation and balance, and prevent various health issues, like high blood pressure, heart disease, and type 2 diabetes.
We recommend the following 21-day walking plan that will help you lose extra pounds while walking:
Week 1
Day 1 – Start with 10 minutes with slow and consistent tempo.
Day 2 – Increase the time to 12 minutes with a slow and consistent tempo.
Day 3 – Walk for 15 minutes with a slow and consistent tempo.
Day 4 – Walk for 18 minutes, 9 minutes in the morning and 9 minutes in the evening.
Day 5 – Walk for 20 minutes with a slow and consistent tempo, 10 minutes in the morning and 10 in the evening.
Day 6 – Walk for 22 minutes with slow and consistent tempo, 11 minutes in the morning and 11 in the evening.
Day 7 – Walk for 25 minutes with slow and consistent tempo, 13 minutes in the morning and 12 in the evening.
Week 2 –Increase The Pace From Slow To Moderate
Day 8 – Walk for 14 minutes, 2 minutes slow, 10 minutes fast, and 2 minutes slow to cool down.
Day 9 – Walk for 16 minutes with a moderate tempo.
Day 10 – Walk for 18 minutes. 3 minutes slow, after that 12 minutes fast, then 3 minutes slow.
Day 11 – Walk for 20 minutes with a moderate tempo.
Day 12 – Walk for 22 minutes, 4 minutes slow walking, 14 minutes walk fast, and finish with 4 minutes slow.
Day 13 – Walk for 24 minutes with a moderate tempo.
Day 14 – Walk for 26 minutes, 5 minutes slow, 16 minutes fast, and then 5 minutes slow.
Week 3 – Increase Elevation
Day 15 – Go up and down the stairs or just walk while increasing the elevation for 15 minutes.
Day 16 – Walk 25 minutes with a moderate tempo.
Day 17 – Go up and down the stairs or walk with increasing the elevation for 27 minutes.
Day 18 – Go up and down the stairs or just walk in a moderate tempo for 27 minutes.
Day 19 – Go up and down the stairs or just walk for 27 minutes this day. Walk slowly for 3 minutes to finish.
Day 20 – Walk half an hour with a moderate tempo.
Day 21 – Walk fast for 25 minutes and finish with an 8-minute slow walk.
Instead of a conclusion, remember the words of Hippocrates, more than 2,000 years ago:
“Walking is a man’s best medicine”!
Nowadays, numerous scientists have confirmed that he was right.
So, it’s time to start walking, more and more every single day!
In the words of Joel Snape, editor-at-large of Men’s Fitness magazine:
”Walking might seem unglamorous next to more calorie-intensive and sweat-buffed commuter options like cycling and running, but it comes with several key advantages.
Firstly, it’s low intensity, which means it’s easy on the joints, helpful for promoting blood flow, and hard to mess up. And because it raises your heart-rate without sending it thudding through your chest, it’s also more likely to relieve stress than cause it: a 2015 study found lunchtime walks improved enthusiasm and relaxation at work. In contrast, running sends forceful shocks through your lower limbs, promoting the production of the stress hormone cortisol.
Most of all, walking is easy: there’s no mental preparation, no getting your shoes out the night before, no at-the-desk sweats that repulse co-workers.”
Therefore, walking will help you maintain a healthy body weight, strengthen the muscles and bones, improve mood, calibrate your orientation and balance, and prevent various health issues, like high blood pressure, heart disease, and type 2 diabetes.
We recommend the following 21-day walking plan that will help you lose extra pounds while walking:
Week 1
Day 1 – Start with 10 minutes with slow and consistent tempo.
Day 2 – Increase the time to 12 minutes with a slow and consistent tempo.
Day 3 – Walk for 15 minutes with a slow and consistent tempo.
Day 4 – Walk for 18 minutes, 9 minutes in the morning and 9 minutes in the evening.
Day 5 – Walk for 20 minutes with a slow and consistent tempo, 10 minutes in the morning and 10 in the evening.
Day 6 – Walk for 22 minutes with slow and consistent tempo, 11 minutes in the morning and 11 in the evening.
Day 7 – Walk for 25 minutes with slow and consistent tempo, 13 minutes in the morning and 12 in the evening.
Week 2 –Increase The Pace From Slow To Moderate
Day 8 – Walk for 14 minutes, 2 minutes slow, 10 minutes fast, and 2 minutes slow to cool down.
Day 9 – Walk for 16 minutes with a moderate tempo.
Day 10 – Walk for 18 minutes. 3 minutes slow, after that 12 minutes fast, then 3 minutes slow.
Day 11 – Walk for 20 minutes with a moderate tempo.
Day 12 – Walk for 22 minutes, 4 minutes slow walking, 14 minutes walk fast, and finish with 4 minutes slow.
Day 13 – Walk for 24 minutes with a moderate tempo.
Day 14 – Walk for 26 minutes, 5 minutes slow, 16 minutes fast, and then 5 minutes slow.
Week 3 – Increase Elevation
Day 15 – Go up and down the stairs or just walk while increasing the elevation for 15 minutes.
Day 16 – Walk 25 minutes with a moderate tempo.
Day 17 – Go up and down the stairs or walk with increasing the elevation for 27 minutes.
Day 18 – Go up and down the stairs or just walk in a moderate tempo for 27 minutes.
Day 19 – Go up and down the stairs or just walk for 27 minutes this day. Walk slowly for 3 minutes to finish.
Day 20 – Walk half an hour with a moderate tempo.
Day 21 – Walk fast for 25 minutes and finish with an 8-minute slow walk.
Instead of a conclusion, remember the words of Hippocrates, more than 2,000 years ago:
“Walking is a man’s best medicine”!
Nowadays, numerous scientists have confirmed that he was right.
So, it’s time to start walking, more and more every single day!
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