Most people think that they have what it takes to do high-intensity workouts that will benefit them, but that isn’t necessarily true.
When it comes to fitness, it’s important to have a right mindset, focused on the task at hand and a thorough understanding of what it takes to maintain a proper and healthy lifestyle without relying on a special or strict program or training style.
Exercise and Diet Breakdown
Most of the time, people heavily focus on their workout regime in hopes to lose weight, but they forget that exercising is only a part of an equation when it comes to losing weight. For example, take the concept for 80/20, which follow the principle that 80% of weight loss comes from making healthy changes in your regular diet and the remaining 20% comes from physical activity.
With the food you intake as the main factor for losing weight, consider making changes in your regular diet. Take note that your body requires the right balance of macronutrients, such as proteins, fats and carbohydrates, and micronutrients, the likes of minerals and vitamins.
Carbohydrates, fats, and proteins supply 90% of the dry weight of the diet and 100% of the energy. These nutrients are also different in how quickly they provide the needed energy. Carbohydrates are the quickest, while fats are the slowest.
If you’re looking to follow a certain diet plan to improve your overall health, then there are a plethora of popular options all the way from ketogenic, vegan, vegetarian, Atkins, gluten-free and many more. Let’s take ketogenic as an example; it is a low carb diet that can lose the excess fat without letting you suffer from hunger.
As a disclaimer, it may pose a difficult transition to enter a new diet plan like the keto diet if you are currently eating lots of salty, processed and fried foods. Make sure to always do your research and find out what diet is best for your body type.
Consistency is key when it comes to exercise
Now that we’ve gone through a broad talk about the importance of diet, it’s time to look at the exercise.
Exercise is not the easiest habit to maintain, particularly when you’ve just started out your fitness regime. It requires discipline to set time aside and more importantly, it requires a great deal of consistency if you want to achieve any actual results.
As people tend to look at exercise as an important part in weight loss, while it is, it is important to notice to know how to effectively work out and get a pay off in the end. After all, it is a lifestyle.
The first thing to understand is that doing “extreme workout” isn’t the only way to lose weight. This mentality is skewed and can lead to a lot of confusion.
“The go hard or go home training mentality may be good at times or for some situations, but going hard all the time is not a recipe for optimal health. Consistency is the key to sustainable weight loss, muscles/growth maintenance, and overall health.”
It is pleasant when you think about doing an exercise especially if you’re looking to increase its effect, but keep in mind that you should be more concerned about doing it for the long haul, and that means progression slowly but consistently. We aren’t discouraging your ability to stick to a high-quality workout regime.
If you feel you have the capacity to make that happen, then go for it. Pick the workout regime that best suits you. As for the majority of the people looking to make exercise a part of their everyday lives, take it slow and enjoy in the progress.
Remember, “commit for life to some form of exercise! That means staying consistent and not worrying about intensity, duration, and the amount of working out that you do.” A great way to start is finding out the type of exercise that you will enjoy doing every day.
With that said, we’ve compiled a workout plan spanning 21 days that will help you jumpstart your fitness journey and lose weight. This 21-day walking plan serves as a mean to help you in the first steps, but you should try to incorporate exercises in your everyday routine.
Don’t stop after the 21st day, keep up the momentum and push on!
Benefits of Walking
Before we head on to the plan, here are some useful information on the benefits that something as simple as walking provides:
- Maintains a healthy weight
- Prevents or manages various conditions, including heart disease, high blood pressure, and type 2 diabetes
- Strengthens your bones and muscles
- Improves your mood
- Improves your balance and coordination
It takes at least 21 days to form a habit
Whatever exercise habits you want to go after and maintain for a long time, you should allow yourself at least a 21 day period to form it in a habit. According to Dr. Maxwell Maltz “…many other commonly observed phenomena tend to show that it requires a minimum of about 21 days for an old mental image to dissolve and a new one to jell.”
Always keep in mind that 21 days is the minimum number, although it can take certainly longer for some habits to stick. Make sure you are not discouraged. If all else fails, there is motivation to be found in the thought that you just did 21 days of regular exercise and you can continue in doing so.
“Embracing longer timelines can help us realize that habits are a process and not an event. In other words, it doesn’t matter if you mess up every now and then. Building better habits is not an all-or-nothing process.”
Without further ado, here is the 21-day walking plan for helping in losing weight:
21-Day Walking Plan for Fat Loss
Easy: Should feel like a stroll
Moderate: Pace increased, but you can still hold a conversation
Fast: Talking should be tough
First week (Optional: split the minutes between morning and evening)
Day 1 – Start with 10 minutes. Keep an easy and steady pace.
Day 2 – Stroll for 12 minutes. Keep an easy and steady pace.
Day 3 – Stroll for 15 minutes. Keep an easy and steady pace.
Day 4 – Stroll for 18 minutes. It may be easier to split the minutes from this point until the end of the week. Stroll 9 minutes in the morning and 9 minutes at night.
Day 5 – Stroll for 20 minutes. Keep an easy and steady pace. Stroll 10 minutes in the morning and 10 at night.
Day 6 – Stroll for 22 minutes. Keep an easy and steady pace. Stroll 11 minutes in the morning and 11 at night.
Day 7 – Stroll for 25 minutes. Keep an easy and steady pace. Stroll 13 minutes in the morning and 12 at night.
Second Week – Increase intensity from easy to moderate
Day 8 – Stroll 14 minutes. 2 minutes easy, 10 minutes fast, and 2 minutes easy cool down.
Day 9 – Stroll 16 minutes with a moderate pace.
Day 10 – Stroll 18 minutes. 3 minutes easy, 12 minutes fast, and 3 minutes easy.
Day 11 – Stroll 20 minutes with a moderate pace.
Day 12 – Stroll 22 minutes. 4 minutes easy, 14 minutes fast, and 4 minutes easy.
Day 13 – Stroll 24 minutes with a moderate pace.
Day 14 – Stroll 26 minutes. 5 minutes easy, 16 minutes fast, and 5 minutes easy.
Third Week – Increase elevation
Day 15 – Stroll up/down the stairs or a path with increasing elevation for 15 minutes. Take a break for 2 minutes with an easy stroll at the end.
Day 16 – Stroll 25 minutes with a moderate pace.
Day 17 – Stroll up/down the stairs or a path with increasing elevation for 17 minutes. Add 2 minutes of fast walk.
Day 18 – Stroll 27 minutes with a moderate pace.
Day 19 – Stroll up/down the stairs or a path with increasing elevation for 17 minutes. Cool down with 3 minutes of easy walking at the end.
Day 20 – Stroll 30 minutes with a moderate pace.
Day 21 – Fast stroll for 25 minutes and end with 8 minutes easy walk.