A lot of people believe that in order to lose weight they need to start exercising intensely. However, the only important thing is to be persistent in your exercising and keep your mind in a state of routine. So, in this article you will read about a 21-Day walking plan for fat loss.
Too many times people forget the importance of the nutritious diet, so they pay too much attention to exercising only. There have been a lot of studies which confirm that healthy weight loss comes as a result of a combination of a good diet and exercise.
Whenever you think about changing your diet make sure you still provide your body with a healthy balance of nutrients. Your body needs to receive enough carbohydrates, proteins and fats which are essential in giving us energy to function throughout the day.
Consistency will lead you to success
If you want to achieve a sustainable weight reduction, you need to be consistent in everything you do. So once you change your lifestyle you need to commit to this for life in order to always stay healthy and in shape.
What are the benefits of walking?
- Prevents hearth disease
- Balances out blood pressure
- Eliminates type 2 diabetes
- Strengthens your bones and muscles
- Improves your mood
- Improves your balance and orientation
The 21-Day Walking Plan
Week 1
Day 1 – Begin with 10 minutes and maintain a slow and consistent tempo.
Day 2 – Walk for 12 minutes with a slow and consistent tempo.
Day 3 – Walk for 15 minutes and maintain a slow and consistent tempo.
Day 4 – Walk for 18 minutes. Walk 9 minutes in the morning and 9 minutes in the evening.
Day 5 – Walk for 20 minutes and maintain a slow and consistent tempo. Walk 10 minutes in the morning and 10 in the evening.
Day 6 – Walk for 22 minutes and maintain a slow and consistent tempo. Walk 11 minutes in the morning and 11 in the evening.
Day 7 – Walk for 25 minutes and maintain a slow and consistent tempo. Walk 13 minutes in the morning and 12 in the evening.
Week 2
Day 8 – Walk 14 minutes, 2 minutes slow, 10 minutes fast, and 2 minutes slow cool down.
Day 9 – Walk 16 minutes with a moderate tempo.
Day 10 – Walk 18 minutes, 3 minutes slow, 12 minutes fast, and 3 minutes slow.
Day 11 – Walk 20 minutes with a moderate tempo.
Day 12 – Walk 22 minutes, 4 minutes slow, 14 minutes fast, and 4 minutes slow.
Day 13 – Walk 24 minutes with a moderate tempo.
Day 14 – Walk 26 minutes, 5 minutes slow, 16 minutes fast, and 5 minutes slow.
Week 3
Increase elevation
Day 15 – Get up/down the stairs or a path with increasing elevation for 15 minutes. Cool down with 2 minutes of slow walking at the end.
Day 16 – Get 25 minutes with a moderate tempo.
Day 17 – Get up/down the stairs or a path with increasing elevation for 17 minutes. Add 2 minutes of fast walk.
Day 18 – Get 27 minutes with a moderate tempo.
Day 19 – Get up/down the stairs or a path with increasing elevation for 17 minutes. Cool down with 3 minutes of slow walking at the end.
Day 20 – Walk 30 minutes with a moderate tempo.
Day 21 – Fast walk for 25 minutes and end with an 8 minutes of slow walking.
