If you are not a person that is keen on intensive exercise and following a strict diet, but still you want to get rid of those extra pounds, then you are on the right site. We recommend a simple physical activity that will help you in successful removal of unwanted pounds. This method will improve your fitness and provide you with that slender and toned silhouette of which you have always dreamt of.
The walking guideline that you need to follow for 21 days will help you to have the figure that you have always wanted to have.
Galina Denzel who is a certified personal trainer and co-author of Eat Well, Move Well, Live Well, has developed a 21-day beginner’s walk guide. This guideline will help you to easy lose weight without effort.
As per Dr. Stéphane Cascua who is a sports doctor walking can contribute to 45% of the fat loss. In the case of trotting we lose 35% of the fat and only 25% while intensive running that leaves us without breath.
There are three levels of walking depending on the intensity:
- Easy, the walking is as a normal daily walking.
- Moderate, in this case the pace is a little more intense, but you can still talk while walking.
- Fast, the walking pace is intense and you cannot talk while walking.
The intensity level in the beginning is easy to moderate.
Start the day with walking for 5 minutes in the morning before going to work and 5 minutes in the evening when coming back from work. It does not have to be in the evening you can pick up any other time that suits you. For instance, you can get off one station before your final destination if you use the public means of transportation or simply park your car a little bit further from your working place.
The next day you should walk 7 minutes in the morning and 7 minutes in the evening. We suggest making a short tour around your block.
The walking time is raised to extra 2 more minutes (9 minutes walking in the morning and 9 minutes in the evening).
The walking time is up to 10 minutes in the morning and 10 minutes in the evening.
The walking time is 12 minutes in the morning and 12 minutes in the evening. You can leave the car if your work place is nearby your home. In this case your body will benefit from this exercise and also the environment.
The walking time is 15 minutes in the morning and 15 minutes in the evening.
18 minutes walking in the morning and 18 minutes walking in the evening
Since is weekend time you can walk in the park or nearby forest and in order to make it more interesting you can invite a friend with whom you can have a conversation and in the meantime breathe in that fresh air.
In this week the walking intensity is higher.
You are starting this week with 2 minutes walk at an easy pace, you are continuing with 10 minutes of fast walk and finishing it with 2 minutes of easy walking. The total of walking should be 14 minutes.
Total walking time is 20 minutes at a moderate pace.
Total walking time is 22 minutes: 5 minutes at an easy pace, then 12 minutes of fast walk, and finally 5 minutes of easy walking.
Walking at moderate pace for 20 minutes
Total walking time is 20 minutes: 5 minutes at an easy pace, 15 minutes at a brisk pace and in the end 5 minutes at an easy pace.
Walking at moderate pace for 20 minutes
During weekend time you should walk for 5 minutes at an easy pace, 18 minutes at a fast pace and slow down for 5 minutes at an easy pace.
In the last week of this walking guideline the intensity is at the highest level, but it is worth to continue with it as you will start to feel the positive results.
You should climb up and down the stairs at a moderate pace and then add 2 minutes at an easy pace. While climbing up and down the stairs make sure to put your heels on the floor.
Walking time for 20 minutes at a moderate pace
Go up and down the stairs at a moderate pace of 12 minutes and in the end add 2 minutes at a fast pace.
You should walk for 25 minutes at a moderate pace and after that perform a series of 12 squats in order to tone your buttocks.
Climb up and down the stairs for 20 minutes and in the end slow down at easy pace for 3 minutes.
Walking time for 25 minutes at a moderate pace
In the last day of this guideline walk for 20 minutes at a fast pace and finish the routine with 3 minutes at an easy pace.
The walking will bring many benefits for the figure of your body but as well as its introduction in your lifestyle will boost your overall health.
Nonetheless, for optimal effects you need to follow a healthy and balanced diet and practice regular physical activity.