In a day and age where the majority of us remain sedentary and inactive, only walking more – even choosing the stairs over an elevator or escalator – can drastically increase your metabolism and burn many more calories. Although many people in the Western world are always trying to lose some body fat as well as gain some muscle, in the end, most of us don’t stick to our plans. That explains why this simple 20-minute per day walking plan is suitable for almost every beginner.
A website called Better Me has come up with a fantastic and yet simple guide to help people shed the pounds. Even though calculating caloric intake and macronutrients can be hard and tedious at first, this practical plan can help you lose weight while eating approximately the same amount and type of foods. The strategy has three categories as follows: easy, moderate and hard.
For the first week, devote five minutes during the morning and at night to walk. Keep the pace at moderate to easy. This means that you can still have a chat while walking, though at a moderate pace you may be huffing and puffing slightly. As the days go by, increase walking time by two minutes. So on day two, it is seven minutes each at the beginning and the end of the day. At day three it’s nine minutes each at the beginning and the end of the day. By the end of the first week, you should be walking approximately 17 to 20 minutes every day.
By the time the second week comes along, it’s when HIIT (High-Intensity Interval Training) comes into play. Mix up the pace that you walk at to increase your metabolism and also burn more calories. That’s because your body will have to adjust to the different speeds. During the second week, the first day is two minutes of easy walking followed by ten minutes of fast walking (then talking while walking will be hard) and two minutes easy again.
Day 2 of the second week is 20 minutes of moderate walking any time in the day. Then, day 3 is five minutes of easy walking followed by 12 minutes of fast walking and afterwards five minutes of easy walking again. Day 4 involves again 20 minutes of moderate walking any time in the day. Day 5, is five minutes easy walking, 15 minutes fast, and five minutes easy walking again. Day 6 is 20 minutes of moderate walking and day 7 is five minutes of easy, 18 minutes fast then 5 minutes easy walking.
The third week is where a strength component needs to be added. By the time the first week is finished, you can begin doing these walking exercises at any time during the day. On the first day of the third week, walk up and down a set of stairs for ten minutes and then two minutes of easy pace walking. The second day is 20 minutes of moderate walking. The third day is 12 minutes up a staircase followed by 2 minutes of fast pace walking. The fourth day is 25 minutes of moderate walking and two sets of 12 body squats. The fifth involves 20 minutes on the stairs and 3 minutes of easy pace walking. Day 6 consists of 25 minutes of moderate walking and on the last and the final day is 20 minutes of high pace walking followed by three minutes of easy walking.
Sticking to this three-week regiment won’t only increase your cardiovascular activity but also help you lose some body fat, increase your metabolism, burn more calories and be more healthy overall. Remember, that just because you completed the 21-day walking plan doesn’t mean you should stop walking cold turkey. While it doesn’t have to be as arduous and as strict as the plan, some form of cardiovascular activity is still recommended