As many people believe one needn’t undergo rigorous workouts to reduce weight.
The 21-day walking plan that is suggested in this article would burn fat, boost up your body, make your mood pleasant and energize you if you take this practice regularly.
This 21-day walk plan must be accompanied by a good diet plan to see better results. While you can lose some weight with the workout, most of your weight can be reduced by having a proper diet plan.
My personal experience is that I never lost much weight unless I stopped eating junk food.
The 80/20 rule
Which one is more important? Diet or Exercise?
We always have a habit of consuming whatever we like and putting the pressure on exercise that it would burn the extra fat caused by the food habit. But the bad news is that this will never lead to the weight loss that you expect.
The best mantra you can follow is the 80-20 rule. It means that good weight loss can be expected when you have a proper diet in the first place and then exercise well.
Since a good diet plan is good for weight loss one must always consider making changes in their regular diet. Usually, a veg-based diet works better. If you are bored of having a fully veg based diet, you can cut down the food items that contribute to the fat content, such as cakes, dairy products, pastries, pies, meat containing high fat, alcohol, etc.
Another clue for your weight loss is that you can reduce the amount of salt being consumed.
Have a Consistent Workout
Consistency is always a key to obtain greater weight loss. People get disinterested in doing exercise regularly and they often discontinue doing it. This will make your weight loss plan look like a dummy.
Patience is the most important key to weight loss. If at all you want to lose weight, then you should be aware that it cannot happen at the blink of an eye. You should work day in and day out for a few months to achieve weight loss. If you don’t stick to your diet plan and exercise plan, you will end up at loss and you will be frustrated.
Resistance training, proper nutrition, and cardiovascular exercises are the key concepts that you must follow to get a lean body and to lose weight. If you want to have good cardiovascular training, then you can go with the 21-day walking plan that I suggest in this article.
Resistance training is nothing but the exercises that we do with weights. If you do resistance training for around 3-6 times a week, then you can build up a lean body since it consumes lots of calories.
People should get out of the notion that doing rigorous training would result in weight loss. You will get exhausted at a point of time and your body won’t budge even for the slightest work you do. Moreover, your body will automatically resist doing the workout as you have planned.
Health Benefits of Walking
Walking is one of the light exercises that benefit most for the body. The following are the health benefits that you can acquire because of walking.
What Walking Can Do to Your Body?
– Reduced mortality
– Mental clarity
– Increased energy
– Reduced risk of injury
– Better sleep
– Improves heart health
– Aids weight loss
– Regulates blood pressure
– Fights cancer
– Reduces the risk of diabetes
– Strengthens bones
– Improves digestion
– Boosts immune function
– Prevents dementia
– Increases lung capacity
– Delays aging
– Reduces stress
– Increases productivity
– Increases your creativity
21-Day Walking Plan
Walking is an easy exercise and when you see the results of walking, you would want more.
Week 1
Week one is an easy stroll week. If you are new to doing exercise, then you might split the walking minutes between morning and evening as well.
Day 1 – Walk for 10 minutes. Walk easily and steadily.
Day 2 – Walk for 12 minutes. Walk easily and steadily.
Day 3 – Walk for 15 minutes. Walk easily and steadily.
Day 4 – Walk for 18 minutes. You can split the 18 minutes into two. You can walk for 9 mins in the morning and 9 in the evening.
Day 5 – Walk for 20 minutes. You can split the 20 minutes into two. You can walk for 10 mins in the morning and 10 in the evening. Walk easily and steadily.
Day 6 – Walk for 22 minutes. You can split the 22 minutes into two. You can walk for 11 mins in the morning and 11 in the evening. Walk easily and steadily.
Day 7 – Walk for 25 minutes. You can split the 25 minutes into two. You can walk for 13 mins in the morning and at midnight. Walk easily and steadily.
Week 2
Now that you are used to walking during the first week, you can increase your pace of walking from easy to moderate.
Day 8 – Walk 14 minutes: 2 mins easy, 10 mins fast, and 2 mins to cool down.
Day 9 – Walk 16 minutes with a moderate pace.
Day 10 – Walk 18 minutes: 3 mins easy, 12 mins fast, and 3 mins easy.
Day 11 – Walk 20 minutes with a moderate pace.
Day 12 – Walk 22 minutes: 4 mins easy, 14 mins fast, and 4 mins easy.
Day 13 – Walk 24 minutes with a moderate pace.
Day 14 – Walk 26 minutes: 5 mins easy, 16 mins fast, and 5 mins easy.
Week 3
You are now used to walking in moderate and faster speeds. This week you must walk in such a way that you cannot hold your breath for a conversation.
Day 15 – Walk up/down the stairs for 15 minutes. Walk easy for 2 mins to cool down.
Day 16 – Walk for 25 minutes with a moderate pace.
Day 17 – Walk up/down the stairs for 17 minutes. Walk fast for 2 mins at the end.
Day 18 – Walk for 27 minutes with a moderate pace.
Day 19 – Walk up/down the stairs for 17 minutes. Walk easy for 3 mins to cool down.
Day 20 – Walk for 30 minutes with a moderate pace.
Day 21 – Walk for 25 minutes with the fast pace, and walk easy for 8 minutes.
Continue this routine in your day to day life and you can see the necessary changes in your weight that you are expecting. You should keep in mind that maintaining a proper diet is most important along with this walking routine.
