In order to successfully lose weight, most people think that they must do intense workouts. What you need to do is make sure your mind is on the right track and be persistent in your exercising.
THE IMPORTANCE OF A NUTRITIOUS DIET
People neglecting the fact that exercise is merely a part of the equation for losing weight pay more attention to the workout. About 80% of weight loss is stimulated by a healthy diet and only 20% come from performing physical activities.
You should make healthy changes in your eating habits. In fact, your body needs the proper nutrient balance. 100% of our energy is provided by carbohydrates, proteins, and fats. The only difference between the nutrients how fast they transform into energy. Carbohydrates are faster in transformation and fats the slowest of all.
If you decide to stick to a certain eating in order to boost your health and lose weight at the same time, there are numerous options for you such as ketogenic, vegetarian, vegan, Atkins, gluten-free and more other diets.
CONSISTENCY IS THE KEY TO SUCCESS
If you want to achieve sustainable weight loss, to maintain or develop your muscles and general health consistency is the most important thing. The most important thing is to remember that you should commit for life to some form of exercise! Here we present you an exercise plan we think works best and is least time-consuming.
PERKS OF WALKING
Some interesting facts on the general perks of walking:
Strengthens your bones and muscles;
Enhances your mood;
Calibrates your balance and orientation.
Maintains the perfect body weight;
Prevents variety of conditions, such as heart disease, increased blood pressure and type 2 diabetes;
A 21-DAY WALKING PLAN FOR FAT LOSS
OPTIONAL: DIVIDE THE MINUTES IN THE MORNING AND EVENING MINUTES.
Day 1 – You should start with 10 minutes with slow and consistent tempo.
Day 2 – You should increase the walking time to 12 minutes with a slow and consistent tempo.
Day 3 – You can increase the walking time to 15 minutes with a slow and consistent tempo.
Day 4 – You can walk now for 18 minutes divided into minutes and walk 9 minutes in the morning and 9 minutes in the evening.
Day 5 – this day walk for 20 minutes with slow and consistent tempo. You can divide the time and walk 10 minutes in the morning and 10 in the evening.
Day 6 – You can walk for 22 minutes with slow and consistent tempo. You can divide the time and walk 11 minutes in the morning and 11 in the evening.
Day 7 – Try to walk for 25 minutes with slow and consistent tempo. Walk 13 minutes in the morning and 12 in the evening.
WEEK 2 – THE SECOND WEEK YOU SHOULD INCREASE THE PACE FROM SLOW TO MODERATE
Day 8 – You should walk for 14 minutes. Walk 2 minutes slow, 10 minutes fast, and 2 minutes slow to cool down.
Day 9 – You should walk for 16 minutes with a moderate tempo.
Day 10 – You can walk for 18 minutes. 3 minutes slow, after that 12 minutes fast, then 3 minutes slow.
Day 11 – You should walk for 20 minutes with a moderate tempo.
Day 12 – You can walk for 22 minutes. First 4 minutes slow walking, after that 14 minutes walk fast and finish with 4 minutes slow.
Day 13 – You should walk for 24 minutes with a moderate tempo.
Day 14 – You can walk for 26 minutes. First 5 minutes slow, 16 minutes fast, and then 5 minutes slow.
WEEK 3 – INCREASE ELEVATION
Day 15 – You should go up and down the stairs or just walk while increasing the elevation for 15 minutes. You can cool down with 2 minutes of slow walking at the end.
Day 16 – You can walk 25 minutes with a moderate tempo.
Day 17 – You can go up and down the stairs or just walk with increasing the elevation for 27 minutes. You should add 2 minutes of fast walk.
Day 18 – You need to go up and down the stairs or just walk at a moderate tempo for 27 minutes.
Day 19 – You should go up and down the stairs or just walk for 27 minutes this day and constantly increase the elevation. Walk slowly for 3 minutes to finish.
Day 20 – Now you can walk 30 minutes with a moderate tempo.
Day 21 – This day walk fast for 25 minutes and finish with an 8-minute slow walk.