Most people mistakenly believe that intensive exercise and a strict diet are necessary to lose weight. Yet you do not have to skim your body to get rid of your extra pounds. Walking is a great way to improve your fitness and find that slender and toned silhouette that makes you dream so much.
Certified Personal Trainer and co-author of Eat Well, Move Well, Live Well, Galina Denzel has developed a 21-day beginner's walk guide to help you lose weight and tone your body. Easy, you can lose weight without effort at high intensity. In addition, according to an expert sports doctor, when you walk, you lose 45% of the fat, while you lose only 35% while trotting and 25% running to the limit of breathlessness.
This guide consists of three levels of difficulty:
- Easy: You walk as if you are walking.
- Moderate: Your pace is getting a little more intense, but you still have enough breathing room to hold a conversation for example.
- Fast: Your walking pace is intense and it is difficult for you to speak.
21 Day Walking Guide
Week 1
- Monday: Walk 5 minutes in the morning before going to work and 5 minutes in the evening when returning (or any other time that would suit you during the day). We advise you to get off a station before your usual metro, tram, bus ... stop or park your car a little further. The level of difficulty should be easy to moderate.
- Tuesday: You will walk 7 minutes in the morning and evening. Take a short tour of the block for example.
- Wednesday: Two more minutes than yesterday.
- Thursday: This time spend 10 minutes walking in the morning and 10 minutes in the evening.
- Friday: Walk 12 minutes in the morning and 12 minutes in the evening. If you do not work far from home, this is a good reason not to take a car. Do good to your body by protecting the environment.
- Saturday: Walk 15 minutes in the morning and 15 minutes in the evening.
- Sunday: Walk 18 minutes in the morning and 18 minutes in the evening. This is the weekend, stroll in town or in the forest and go for long walks taking a breath of fresh air in good company.
Week 2
This is the week when the difficulty level starts to increase.
- Monday: Walk 2 minutes at an easy pace, then 10 minutes of brisk walk and finally 2 minutes of easy walking. For a total of 14 minutes of walking.
- Tuesday: Walk 20 minutes at a moderate pace.
- Wednesday: You will walk 22 minutes. 5 minutes at an easy pace, you then accelerate the pace for 12 minutes of brisk walk, then again 5 minutes of easy walking.
- Thursday: Walk 20 minutes at a moderate pace.
- Friday: Walk 5 minutes at an easy pace, 15 minutes at a fast pace and finally slow down 5 minutes at an easy pace. A total of 20 minutes walk.
- Saturday: Like Thursday, you will walk 20 minutes at a moderate pace.
- Sunday: Walk 5 minutes at an easy pace, then 18 minutes at a fast pace and again 5 minutes at an easy pace.
Week 3
You arrive at the end of the guide, and you should already feel the difference. The effort is intensifying but do not give up!
- Monday: Go up and down the stairs at a moderate pace then add 2 minutes at an easy pace. Be careful to put your heels on the floor.
- Tuesday: Walk 20 minutes at a moderate pace.
- Wednesday: Climb up and down a maximum of stairs at a moderate pace for 12 minutes then add 2 minutes at a fast pace.
- Thursday: Walk 25 minutes at a moderate pace then do a series of 12 squats to tone your buttocks.
- Friday: Go up and down a maximum of stairs for 20 minutes then add 3 minutes slowing down at an easy pace.
- Saturday: Walk 25 minutes at a moderate pace.
- Sunday: Walk 20 minutes at a fast pace and finally 3 minutes at an easy pace.
You will find, thanks to this program, your best version. Nevertheless, to maintain these results, we advise you to practice regular physical activity and follow a balanced diet.
