21 day walking program to eliminate fat
Do you want to lose weight and eliminate fat? There is no shortage of diets and sports challenges! Moreover, a vast choice is offered to you concerning the slimming programs. Many think that intensive sessions are the ones that should be favored, for a quick and effective result, but it is not the strict truth. Having a healthy and harmonious body is not only good for metabolic well-being, it's also good for morale! Here is a program that consists of losing weight in 21 days with a simple daily walk!
Benefits of walking
In urban areas, there is a sedentary lifestyle that promotes overweight. The ideal is to start a sports activity and to practice it daily by combining it with a healthy diet and a restful sleep. Among the many choices available to you, there is walking! Simple and recreational, walking gives optimal results. It is highly recommended by health specialists. The latter, based on statistics from their studies, say that walking outdoors and in groups would be a great way to fight depression, obesity and cardiovascular disease. Walking also helps to keep a healthy body and mind. Indeed, it also facilitates the management of stress and nervousness. Fabulous way to combine business with pleasure!
Good to know :
Keep in mind that to get a good result, it is important to consider its diet. According to nutrition experts, there are fundamental strategies for healthy eating. They focus on unsaturated fats, whole grains, fruits and vegetables and warn against the consumption of trans and saturated fat, highly refined cereals and sugary drinks.
The 21-day walking calendar to lose weight and eliminate fat
1st week: slow and steady pace
Day 1 - 10 minutes walk.
Day 2 - 12 minute walk.
Day 3 - 15 minute walk.
Day 4 - 18 minute walk that you can divide in 2 times, 9 minutes in the morning and 9 minutes in the evening. According to your preferences.
Day 5 - Walk 20 minutes. 10 minutes in the morning and 10 in the evening.
Day 6 - 22 minutes walk. 11 minutes morning and 11 in the evening.
Day 7 - Walk for 25 minutes. 13 minutes in the morning and 12 minutes in the evening.
2nd Week: Moderate Rhythm
Day 8 - 14-minute walk: Start with a slow walk for 2 minutes, then walk quickly for 10 minutes. Return to the slow pace for the last 2 minutes remaining.
Day 9 - Walk 16 minutes keeping a moderate pace.
Day 10 - Walk 18 minutes alternating 3 minutes slow / 12 minutes fast / 3 minutes slow.
Day 11 - Walk 20 minutes keeping a moderate pace.
Day 12 - Walk 22 minutes. 4 minutes slow / 14 minutes fast / 4 minutes slow.
Day 13 - Walk 24 minutes keeping a moderate pace.
Day 14 - Walk 26 minutes. 5 minutes slow / 16 minutes fast / 5 minutes slow.
3rd week: Accelerated pace
Day 15 - Climb up and / or down stairs or a steep path for 15 minutes. Recover with 2 minutes of slow walking.
Day 16 - Walk 25 minutes keeping a moderate pace.
Day 17 - Climb up and / or down stairs or a steep path for 17 minutes followed by a brisk walk of 2 minutes.
Day 18 - Walk 27 minutes keeping a moderate pace
Day 19 - Climb up and / or down stairs or a steep path for 17 minutes. Recover with 3 minutes of slow walking at the end.
Day 20 - Walk 30 minutes keeping a moderate pace.
Day 21 - Fast walk for 25 minutes followed by a slow walk of 8 minutes.
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