At a time when most of us remain sedentary and inactive, simply moving more and going for a walk, instead of an elevator or an escalator, can drastically increase our metabolism and burn much more calories. While most people in the Western world try to lose some body fat and gain some muscle, most of us do not stick to our plans. That's why this simple 20 minute walk plan per day is suitable for almost all beginners.
A website called Better Me devised a fantastic but simple guide to help one lose weight. While calculating caloric intake and macronutrients can be difficult and tedious at first, this plan can help you lose weight while eating approximately the same foods. The plan is divided into three categories, easy, moderate and difficult.
During the first week, take five minutes in the morning and at night to walk. Keep pace from moderate to easy, which means you can still have a conversation while walking, but at a moderate pace, you may be puffing and snorting slightly. As the days go by, increase the time you walk by two minutes. Then, on day two, it's seven minutes each at the beginning and end of the day. Day three is 9 minutes each at the beginning and end of the day. So by the end of week 1, you should walk between 17 and 20 minutes once at the beginning and once at the end.
By the time week 2 arrives, it's when HIIT (or high intensity interval) comes into play. By mixing the pace with which we walk, increases our metabolism and also causes a greater effect of burning calories since our body has to adjust to different speeds. Therefore, in week 2, the first day is 2 minutes of easy walking, followed by 10 minutes of fast walking (when talking becomes difficult) and 2 minutes easier again.
Day 2 of week 2 is 20 minutes of moderate walking at any time of the day, day 3 is 5 minutes of easy walking followed by 12 minutes of fast walking and then 5 minutes of easy walking again. Day 4 involves 20 minutes of moderate walking at any time of the day that is most convenient, day 5, is easy 5, fast 15 and easy 5 again. Day 5 is 20 minutes of moderate walking again and day 6 is 5 minutes easy, 18 minutes fast and then 5 minutes again.
Week 3 is when a resistance component is added. By the end of week 1, you can start doing these walking exercises at any time of the day. On the first day of week 3, go up and down some stairs for 10 minutes and then 2 minutes of easy walking. Day 2 is 20 minutes of moderate walking. Day 3 of week 3 is 12 minutes by a staircase followed by 2 minutes of fast walking. Day 4 is 25 minutes of moderate walking and two sets of 12 body squats. Day 5 is 20 minutes on the stairs and 3 minutes of easy walking. Day 6 is 25 minutes of moderate walking and the last and last day is 20 minutes of fast walking followed by 3 minutes of easy walking.
Maintaining this three-week regiment will not only increase cardiovascular activity but will help one shed some body fat, increase their metabolism, burn more calories and, in general, be healthier. Keep in mind that the fact that the 21-day walking plan has been completed does not mean you should stop walking dry. While it does not have to be as arduous and as strict as the walking plan, some form of cardiovascular activity is still recommended.
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