Walk your way to weight loss with this 21-day plan
If this regime is followed strictly, one can keep themselves fit and gain a toned body.
Leading a healthy life would not be a complicated process if proper exercise is followed proportional to eating habits. It seems a difficult task to do in a fast-paced lifestyle of modern times.
Despite the fact that the number of gym memberships is on the rise every year, more people drop out of their membership in last than a month.
Starting off seems to be the biggest challenge when anyone decides to lose weight. Going to the gym can also be very intimidating for people who witness superfit people with a superior physique that have been working out for years.
A better way to attain good health is to work out alone and get rid of all inhibitions. This too can have a negative impact as people who work out alone tend to procrastinate. For such people, walking is the best option.
One should set three levels of difficulty for this routine: easy, moderate and fast. At 'moderate' speed, one can still talk while walking but at 'fast', talking can get difficult.
For the first day, one needs to devote 5 minutes of walking in the morning as well as the evening. On Day 2, Day 3, Day 4, Day 5 and Day 6, the time of walking should be increased to 7, 9, 10, 12, 15 and 18 minutes, respectively.
In the second week, the pace of walking needs to be varied. One session of Day 8 can be split into a walk of 2 minutes 'easy' walking, 10 minutes 'fast' walking and again 2 minutes 'easy' walking.
Day 9, Day 11 and Day 13 will have 20 minutes of 'moderate' speed. Day 10 and Day 12 will have 5 minutes 'easy,' 15 minutes 'fast,' and 5 minutes 'easy.' Day 14 will have 5 minutes 'easy,' 18 minutes 'fast,' and again 5 minutes of 'easy.'
The third week will focus on improving the body strength without using any equipment.
Day 15 includes walking up and down a flight of stairs for 10 minutes along with 2 minutes of easy pace. Day 16 includes 20 minutes of walking at a moderate pace.
Day 17 includes walking up and down a flight of stairs for 12 minutes along with 2 minutes of 'fast' pace. Day 18 includes 25 minutes of walking at a moderate pace along with two sets of 12 squats.
Day 19 increases the time to 20 minutes of walking up and down the stairs for 20 minutes followed by 3 minutes of easy paced walking. Day 20 includes 25 minutes of walking at a moderate pace.
The final day of the regime includes 20 minutes of walking at a fast pace followed by 3 minutes if 'easy' pace.
This 21-day walking plan can help people lose weight without any complex exercises. This routine helps lose weight, build muscle mass and makes one feel better in general.