Why do it?
Even a speck of progress is always better than no progress. In fact, going from 0 to 100 in exercise intensity is advised against. It’s even possible to lose weight with something as mundane as walking. Got your attention? Keep reading.
The one not-so-secret tip that comes up time and time again as professional advice is dieting. How much you gain(muscle mass increase in gym jargon) is completely dependent on what you eat, and how you sleep. Consequently, it seems that most of the work done to keep your body shape happens outside the gym, around 80%. Food that’s considered healthy stays in the body for the shortest amount of time. On the other hand, junk food, sugar etc. tear through our bodies leaving an imprint the same way that alcohol and cigarettes choke up our lungs and liver. So, to complement this walking regime consider a diet plan as well. You’ve got lots of options: vegan, vegetarian, atkins, etc.
The 20 day walking regime to lose weight
FIRST WEEK (If it’s too much do it with less intensity twice a day)
Monday – Take a slow ten minute walk, use a watch.
Tuesday – Now that you’ve adjusted up the walk-time to 12 minutes
Wednesday – 15 min walk; Slow and relaxed, breathing normally;
Thursday – 18 minutes; Do your walking in parts. Take a 9 minute walk in the morning and the evening.
Friday – Two walks; ten minute each. Or, if you’d like take one 20 minute walk
Saturday – 22 minutes; Do the walks in two 11 minute sessions.
Sunday – 25 minutes; Keep your breathing normal. 13 min morning walk, 12 min evening walk;
SECOND WEEK (Increase pace slightly)
Monday – 14 minutes.increase pace after two minutes, run at an increased pace for 10 minutes, then slow down during the last two.
Tuesday – 16 min walk, slightly increased speed
Wednesday – 18 minutes walk slowly for a minute or two to warm up then increase speed; slow down again during the last minute.
Thursday – Take a 20 minute walk; slightly increased tempo compared to last week
Friday – 24 minutes. 2 min slow walking; 20 min fast; slow down during the last 4 minutes.
Saturday – 24 minute walk; slightly increase tempo compared to your slow and relaxed pace
Sunday – 26 minutes; 5 minute slow and relaxed, 16 fast walking, warm down slowly during the last 5 minutes.
THIRD WEEK (Stairs for increased resistance)
Monday – Use the stairs in a building or perhaps a pathway. Gravity will work against you making your quads expend more energy and increase lactic acid productio. Take the stairs for 15 minutes, slow down during the last two.
Tuesday – Take a 25 minute walk; increased tempo;
Wednesday – Go up and down the stairs for 17 minutes. Warm down with a fast paced walk.
Thursday – Take a 27 minute walk. Remember to warm down during the lats couple of minutes(2 or 3).
Friday – Use the stairs for 18 minutes. Warm down with a walk afterwards.
Saturday – Take a 30 minute walk.
Sunday – Take a faster-paced 30 minute walk and walk slower for 8 minutes.