While most people believe that high intensity workouts are the key to getting most of their exercising, this couldn’t be further from the truth.
In regard to fitness, having the right mindset and maintaining a healthy lifestyle without relying on an intense training style is crucial.
Diet & Exercise Breakdown
People typically focus on their workout regimen to lose weight, forgetting about the importance of diet. In fact, up to 80 percent of weight loss comes from making healthy dietary choices and 20 percent comes from being physically active.
If you are looking for a certain dietary plan to improve your health, there are many options available, from vegetarian, vegan, gluten-free to Atkins and ketogenic. For instance, ketogenic diet can help you lose the excess fat without being hungry.
Consistency Is Key When It Comes to Exercise
Doing “extreme workouts” is not the only method to lose weight. While “The go hard or go home training mentality may be good at times or for some situations, but going hard all the time is not a recipe for optimal health. Consistency is the key to sustainable weight loss, muscles/growth maintenance, and overall health.”
You need to stay consistent and stop worrying about duration, intensity and the amount of working out that you do.
The 21-day walking plan is a good way to jumpstart your journey towards losing weight. Try it out and stick to it!
Benefits of Walking
Before we go into details regarding the 21-day plan, let`s go through the benefits of walking first.
- Prevents or manages various conditions, including heart disease, high blood pressure and type 2 diabetes
- Maintains a healthy weight
- Improves your balance and coordination
- Strengthens your bones and muscles
- Improves your mood
21-Day Walking Plan for Fat Loss
WEEK 1 (Optional: split the minutes between morning and evening)
Day 1 – Begin with 10 minutes. Keep an easy and steady pace.
Day 2 – Walk for 12 minutes. Keep an easy and steady pace.
Day 3 – Walk for 15 minutes. Keep an easy and steady pace.
Day 4 – Walk for 18 minutes. It may be easier to split the minutes from this point until the end of the week. Walk 9 minutes in the morning and 9 minutes at night.
Day 5 – Walk for 20 minutes. Keep an easy and steady pace. Walk 10 minutes in the morning and 10 at night.
Day 6 – Walk for 22 minutes. Keep an easy and steady pace. Walk 11 minutes in the morning and 11 at night.
Day 7 – Walk for 25 minutes. Keep an easy and steady pace. Walk 13 minutes in the morning and 12 at night.
WEEK 2 – Increase intensity from easy to moderate
Day 8 – Walk 14 minutes. 2 minutes easy, 10 minutes fast, and 2 minutes easy cool down.
Day 9 – Walk 16 minutes with a moderate pace.
Day 10 – Walk 18 minutes. 3 minutes easy, 12 minutes fast, and 3 minutes easy.
Day 11 – Walk 20 minutes with a moderate pace.
Day 12 – Walk 22 minutes. 4 minutes easy, 14 minutes fast, and 4 minutes easy.
Day 13 – Walk 24 minutes with a moderate pace.
Day 14 – Walk 26 minutes. 5 minutes easy, 16 minutes fast, and 5 minutes easy.
WEEK 3 – Increase elevation
Day 15 – Walk up/down the stairs or a path with increasing elevation for 15 minutes. Cool down with 2 minutes of easy walking at the end.
Day 16 – Walk 25 minutes with a moderate pace.
Day 17 – Walk up/down the stairs or a path with increasing elevation for 17 minutes. Add 2 minutes of fast walk.
Day 18 – Walk 27 minutes with a moderate pace.
Day 19 – Walk up/down the stairs or a path with increasing elevation for 17 minutes. Cool down with 3 minutes of easy walking at the end.
Day 20 – Walk 30 minutes with a moderate pace.
Day 21 – Fast walk for 25 minutes and end with an 8 minutes easy walk.