A 21-Day Walking Plan for Fat Loss

Many people believe that exercising requires high-intensity exercise. However, this cannot be far from the truth. As far as fitness is concerned, it is crucial that there is a proper way of thinking and understanding what is needed to maintain a healthy lifestyle. Unless you are a professional or you have training for a marathon, focus on consistency above intensity.

Exercise should be an integral part of any weight loss program, but what people need to do is start looking at it as a lifestyle.
You must devote your life to a kind of exercise. In other words, you have to stay consistent and do not worry about the duration, intensity or amount of work you do.

Advantages of walking

Here are some general benefits of walking:

  • It strengthens your bones and muscles
    Improves your mood
    Maintains healthy weight
    Prevent or manage a variety of conditions, including heart disease, high blood pressure, and type 2 diabetes.
    Improves balance and coordination

It takes at least 21 days to form a habit

Regardless of the exercise, you have chosen, allow yourself a 21-day period to adjust. According to Dr. Maxwell Maltz, “… many phenomenon suggests that It takes about 21 days for the old mental picture to be dissolved and to get a new dimension. ”

Keep in mind that the 21-day period is minimal and can last a little longer than this because of the habit of holding. Do not give up or get discouraged. “In other words, it does not matter if you’re messing up every time and then. Building better habits is not a process of any significance.”

A 21-day plan for the loss of fat

  • WEEK 1 

Day 1 – Start by 10 minutes, keeping a light and stable pace.
Day 2 – walk for 12 minutes, maintaining a light and stable pace.
Day 3 – walk for 15 minutes, keeping a light and stable pace.
Day 4 – Walk for 18 minutes. At this moment it may be easier to split minutes (walk 9 minutes in the morning and 9 minutes at night).
Day 5 – Walk for 20 minutes, keeping a light and stable pace. Take 10 minutes in the morning and 10 at night.
Day 6 – Walk for 22 minutes, maintaining a light and stable pace. Walk 11 minutes in the morning and 11 at night.
Day 7 – Pass 25 minutes, keeping a light and stable pace. Take 13 minutes in the morning and 12 at night.

  • WEEK 2

Day 8 – Take 14 minutes. 2 minutes easily, 10 minutes quickly, and 2 minutes easy cooldown.
Day 9 – walk for 16 minutes with a moderate pace.
Day 10 – walk 18 minutes. 3 minutes easy, 12 minutes quick and 3 minutes easy.
Day 11 – Walk for 20 minutes at a moderate pace.
Day 12 – Take 22 minutes. 4 minutes easy, 14 minutes quick and 4 minutes easy.
Day 13 – Walk for 24 minutes at a moderate pace.
Day 14 – walk 26 minutes. 5 minutes easy, 16 minutes quick and 5 minutes easy.

  • WEEK 3

Day 15 – Go up / down the stairs or a 15-minute elevation path.
Day 16 – Walk for 25 minutes at a moderate pace.
Day 17 – walk up / down the stairs or the path to increase the height of 17 minutes. Add 2 minutes of fast walking.
Day 18 – Walk 27 minutes at a moderate pace.
Day 19 – Go up / down the stairs or the path to increase the height of 17 minutes. Cool down with 3 minutes of light walk in the end.
Day 20 – Walk for 30 minutes with a moderate pace.
Day 21 – Walk fast for 25 minutes and finish with 8 minutes of easy walking